wabano diabetes program december 2014€¦ · clan members got together and made delicious...

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Funded by the Ministry of Health & Long Term Care, Government of Ontario

In this issue of Clan Connection:

Take a look at the upcoming clan events for

December 2014 o Diabetes Clan Holiday Social o Diabetes Sharing Circles – NEW TIME! With

Laura Murray, RN,CDE o Healthy Eating for Cholesterol & Diabetes

Management with Jessika Quigley, RD,CDE Diabetes News

o Diabetes and Emotional Health

Holiday Diabetes Quiz o Complete the quiz, submit, pass (score of

50%) and receive 10 clan points! Holiday Inspired Recipes

o Check out holiday inspired recipes such as

gingerbread, vanilla chai and tiramisu smoothies! We also included a holiday

appetizers and dessert featured from our Healthy Eating over the Holidays workshop.

Information on Diabetes Clan Points

o Are you a clan member? Sign up and starting earning CLAN POINTS!

Wabano Diabetes Program – December 2014

To receive monthly copies of Clan

Connection, please contact

Jessika Quigley at [email protected] or

call 613-748-0657 (ext.243).

Little Spirit Moon

Little Spirit Moon (December) is

the time we celebrate our

ancestors and those who have

moved on recently. We feast

them as they travel Westward.

We also welcome the

approaching winter and

prepare for the story telling

time around the fires that keep

us warm. It is a time to come

together and share our stories Source: 13 Moon Teachings-Wabano Centre for

Aboriginal Health 2014

The Healthy Eating for the Holidays

Workshop was a tasteful success after

clan members got together and made

delicious Mochacchino Quinoa Bars &

Gingerbread Smoothies. We encourage

you to try them out by following the

recipe on page 7 and 8. For more

information on healthy eating for the

holidays, or if you have a healthy holiday

recipe you would like to share, email

Jessika at [email protected]

‘Healthy Eating for the Holidays Workshop’-Nov 25th , 2014. Pictured from left: Laura Murray,

Mireille Giroux, Melody White-Meness, Danielle Parisien and Jessika Quigley.

mailto:[email protected]


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December Events

NEW*2 sharing circles offered this month* To register or for more information on upcoming sessions, contact:

Jessika Quigley, RD, CDE

613-748-0657 (ext.243) or email: [email protected]

Or

Laura Murray, RN, CDE

Phone: 613-748-0657 (ext.227) or email: [email protected]

Evening Diabetes Sharing Circle Clan Points: 5

Date: Tuesday, December 9th Time: 5:30-6:30 pm

Wabano Cedar Lodge

The Wabano Diabetes Clan invites you to share your story about living with diabetes at the December Diabetes

Clan Sharing Circle. The sharing circle is lead by diabetes nurse educator, Laura Murray, and is a peaceful, confidential place for people living with diabetes to talk about their struggles, successes and health journey.

Afternoon Diabetes Sharing Circle Clan Points: 5

Date: Tuesday, December 16h Time: 2-3 pm

Wabano Cedar Lodge

Healthy Eating for Cholesterol & Diabetes Managament Clan Points: 5

Date: Tuesday, December 9th Time: 4:00-5:00 pm

Wabano Earth Floor (basement)

Join Jessika on December 9th to get informed about what’s good to eat for blood glucose and cholesterol control! You will learn great nutrition tips to help you with meal planning, recipe modifications, eating out. There will also be time to have your nutrition questions answered!

Holiday Clan Social Clan Points: 5

Date: Wednesday December 5th Time: 5:00-7:00pm

Wabano Sky Floor

Join the Diabetes Clan for some holiday treats while you meet other clan members and have the chance to complete the diabetes clan holiday quiz! You will also get to visit the vendors at the Holiday handmade craft market which will be taking place at Wabano from 11-8pm that day.



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Take the Wabano Diabetes Clan….

Holiday Diabetes Quiz featuring some of your favorite holiday friends!

Pass and receive 10 CLAN POINTS! Question 1: Mrs. Claus eats well, exercises regularly and does not drink alcohol; however she smokes

cigarettes (approximately 5/day). She was recently told by her doctor that her “bad” or LDL cholesterol

levels were high. What lifestyle factor could be causing Mrs. Claus cholesterol to be elevated?

o Being a female

o Smoking

o Exercising

o Living in the North Pole

Question 2: Rudolph the Reindeer eats lots of carrots, corn, broccoli and potato as he needs a healthy

food intake to be able to fly. What food in Rudolph’s diet is considered a carbohydrate?

o Corn

o Broccoli

o Potato

o Carrots

Question 3: Holiday shopping can cause peoples stress levels to increase. When stress levels increase,

what happens to blood sugar levels?

o Stay the same

o Decrease

o Increase

o Dissolve

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Question 4: Santa Claus needs to be able to fit down the chimney to deliver toys therefore must keep

his waist circumference below 40 inches. It is important for Santa to keep his waist circumference within

this range for another reason which is:

o To prevent the development of heart disease

o To avoid having to buy bigger pants

o To keep Mrs. Claus happy

o To avoid hiring extra reindeer to pull his sleigh

Question 5: Santa visits a home that left a gluten-free cookie and a glass of lactose-free milk out for

Santa to snack on. Indicate which group of people this snack would be beneficial for (select all that

apply):

o People who are lactose intolerant

o People who are gluten-intolerant or have celiac disease

o People who want to lose belly fat

o People who want to lose weight

Question 6: One of the elves at the toy shop is 75 years old, male, has high blood pressure and has an

allergy to peanuts. What is not a risk factor for diabetes?

o Gender

o Age

o High Blood Pressure

o Allergy to peanuts

Question 7: Mrs. Claus bakes chocolate chunk cookies for the elves and uses splenda to replace the

sugar. Are the cookies now sugar free?

o True

o False

Question 8: Frosty the Snowman has type2 diabetes and a waist circumference (or middle snowball) of

42 inches. Frosty is advised by Dr. Jack Frost to lose some weight his waist for better health. What

should Frosty’s waist circumference be?

o Under 35 inches

o Under 40 inches

o Under 25 inches

o Waist circumference does not affect health

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Question 9: Santa Claus is delivering toys outside and notices that his feet feel numb with a burning and

tingling sensation. Santa Claus has been living with diabetes for several years but has not been attending

his diabetic foot care appointments. What are Santa Claus’s symptoms most likely the cause of?

o Neuropathy

o Frost bite

o Boots that are a size too big

o Allergies to wool socks

Question 10: The Grinch gets grumpy when he takes his insulin because it has become painful. His

diabetes elf educator advises him to rotate his injection sites, change his needles, switch to a smaller

needle size and use an alcohol swab to disinfect the skin of the injection site. What advice did the elf

provide that will not help reduce pain when using insulin?

o Use of an alcohol swab

o Smaller needle size

o Rotating injection sites

o Changing the needle after each use

Question 11: Max, the Grinch dog’s, has diabetes and takes gliclazide (a type of sulfonylurea) three

times each day with meals to control his blood sugar. Due to his busy schedule during the holidays, he

forgets to eat his puppy chow for lunch. Should Max take still take his medication at lunch?

o Yes, because it will help control his blood sugar

o No, because taking this medication without food could cause his blood sugars to drop

o Yes, because even without food this type of medication is safe to take

o No, because it will cause him to develop a cavity

Question 12: Cindy Lou Who is excited for Christmas and due to her excitement, finds it difficult to

sleep. She gets about 4 hours each night and wakes up feeling very sluggish and notices that she craves

for food and beverages such as chocolate, candy, hot chocolate and pop during the day to keep her

awake. What is the most likely cause of Cindy’s food and beverage cravings?

o Excitement

o Lack of sleep

o Sleeping for too long

o Time of the year

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Question 13: Dasher and Dancer, two of Santa’s reindeer, have diabetes. A few weeks before Christmas

they both end up with a head cold and persistent cough. They take cough syrup and hall cough drops.

They notice that their blood sugars spike. What could have caused this? (select all that apply)

o Excessive coughing

o Training for sleigh pulling

o Cough’s syrup

o Hall’s cough drops

Question 14: Comet and Cupid were diagnosed with prediabetes, but after meeting with their doctor,

decided not to change any lifestyle habits since they exercise each day and eat well. The doctor advises

them to both get tested each year but they both laugh, and say they are too healthy for that! Is there a

chance they will develop type 2 diabetes in the future, even if they continue to follow a healthy

lifestyle?

o True

o False

Question 15: Charlie Brown has diabetes and takes metformin (2 pills, twice a day) and has met with a

dietitian to learn how to improve on his eating habits. He has been doing well with his healthy eating

plan, but now that the holidays are fast approaching, he is worried that with all the food around he

won’t be able to keep his diabetes under control and will also gain weight.

What are some tips that Charlie Brown can follow to ensure that he has a happy holidays and keep his

diabetes under control? (select all that apply)

o Continue to take his medication as directed by his diabetes team

o Continue to eat regular meals and watch his portions as

suggested by his dietitian

o Go outside for some winter fun activities (about 30-60 minutes per day)

o Eat as much as he wants, but set a weight loss goal for his new year’s

resolution

o Talk to Lucy at diabetes at her 5 cent psychiaicic help booth

o Only consume one meal per day (such as at the holiday party buffet)

o Avoid drinking alcohol

o Not testing his blood sugar to avoid any holiday glum

o Getting a good night’s rest each night

o Give Linus a new blanket

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Enjoy tasty and healthy holiday treats without all the added sugar and salt. Try these dessert recipes and

let us know what won over your taste buds! Email Jessika at [email protected] to rate the desserts!

Source: 54 Healthy Smoothies for Any Occasion

http://greatist.com/health/healthy-smoothie-recipes

Gingerbread Smoothie

Talk about comfy-cozy (and holiday-themed)! This smoothie

provides fibre and protein with a hint of ginger!

1 cup skim or 1% milk, 1diced pear, 1 scoop vanilla protein

powder, ¼ teaspoon cinnamon, ¼ teaspoon ginger, 3 ice

cubes.

Vanilla Chai Smoothie

Chai is usually served hot, but we suggest trying this cool and

refreshing take on the slightly spicy beverage. Instead of using all

of the spices, you can get a similar taste by brewing a bag or two

of chai tea in the milk and chill it before blending.

1 banana (frozen), 1 cup milk of choice, ½ teaspoon

powdered ginger, ½ teaspoon cinnamon, 1 dash each of

cardamom, cloves, and nutmeg and 1/4 teaspoon vanilla

Tiramisu Smoothie

Unlike the authentic layered dessert of deliciousness, this smoothie

is much healthier for you! Throwing some ricotta into the blender

increases the protein content and adding a rich and creamy

texture.

1/3 cup part-skim ricotta cheese, 2 tablespoons low-fat plain

yogurt, ½ tablespoon slivered almonds, 1 scoop chocolate whey

protein powder, 1 teaspoon ground flaxseed, ½ teaspoon finely

ground coffee, 3 ice cubes


http://greatist.com/health/healthy-smoothie-recipes

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Mochacchino Quinoa Bars

2 cups cooked quinoa, cooled

125 g (1/2 of 250-g pkg.) Philadelphia Light Brick Cream

Cheese Spread, softened

1/2 cup unsweetened cocoa powder

1/2 cup skim milk

1/3 cup packed brown sugar blend sugar replacement

1/4 cup refrigerated pasteurized egg whites

1 Tbsp. Maxwell House Instant Coffee Original Roast

1 tsp. Magic Baking Powder

1 oz. Baker's White Chocolate*optional

Directions: Heat oven to 350oC. Cook Quinoa.

Process first 7 ingredients in food processor until smooth. Add baking

powder; process until well blended. Pour into parchment lined 8 inch

square pan; smooth top with spatula.

Bake 30 to 35 minutes or until toothpick is inserted in centre comes

out with fudgy crumbs. Cool completely.

Source: Kraft Canada

Cranberry & Flax Parmesan Crisps 1 ¾ cup parmesan cheese

¼ cup flax seed

1/4 cup dried cranberries

Heat oven to 450°F.

Directions: Combine ingredients. Drop into 24 mounds, 1 inch apart,

on 2 baking sheets sprayed with cooking spray, using 1 Tbsp. cheese

mixture for each mound. Spread slightly to flatten. Bake 6 min or until

golden brown, carefully turning after 5 min. Let stand on baking

sheets 2 min.; transfer to wire racks. Cool completely.

Source: Kraft Canada

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Diabetes and Emotions

For anyone living with diabetes, experiencing negative emotions such as anger,

frustration, hopelessness, fear, guilt and shame is very common.

There is a relationship between elevated hemoglobin A1C tests (HbA1c) and

mood states. It can affect the way one deals with diabetes.

It’s important to be able to talk about these emotions and not keep them bottled

up.

Learn how to cope with emotions that come with diabetes:

1. Talk to your friends about how diabetes has affected you.

2. Find a support group for people with diabetes (ex. Wabano Diabetes Clan Sharing Circle)

3. Make an appointment with a therapist to discuss emotional issues

4. Learn more about diabetes and how it affects your mind and body

5. Engage in regular activity such as swimming or yoga

Wabano Centre for Aboriginal Health offers many services to the community such as fitness classes. All of our fitness classes offered are FREE! To find out what fitness classes are available this month at Wabano, check out are fitness calendar by visiting:

http://www.wabano.com/programs/fitness-recreation/

You can also contact Kelly Fisher, Health Promoter, at [email protected] or 613-748-0657 (ext.308)

**Did you know? Clan Members receive 2 CLAN POINTS per fitness class!

http://www.wabano.com/programs/fitness-recreation/


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Wishing you a wonderful holiday season!

Clan Point

Rewards

Clan

Points

Pedometer

Water Bottle

Wabano Clan Mug

20

Fitness Bundle

Yoga Mat 30

Diabetes or other

Healthy Living Cook

Book/Education

Resource

40

Traditional Medicine

Bundles 50

Loblaws $20 Grocery

Card 60

Loblaws Gourmet

Cooking Class 70

Loblaws $50 Grocery

Card 120

What is the Wabano Diabetes Clan?

The Wabano diabetes clan is for any person living with a diagnosis of

diabetes (prediabetes, gestational diabetes or type 1 or type 2 diabetes), that

wants to improve their self-management skills. The Wabano Diabetes Clan’s

role is to offer innovative approaches to learning and make diabetes self-

management education fun and rewarding!

What are clan points?

Clan points can be accumulated by attending Wabano diabetes clan events.

They were created to encourage participation in diabetes and other health

related events for people living with diabetes.

How do I earn clan points?

Clan points can only be accumulated by registered Wabano Diabetes Clan

members. They are earned after a clan member has attended a diabetes

education session, nutrition workshop or other health related event offered

through the Wabano diabetes program.

How do I know how many clan points I have accumulated?

Any event that is offered through the Wabano diabetes program will list the

number of clan points that can be earned by attending. Clan events are

advertised through CLAN CONNECTION monthly newsletter, the Wabano

Centre for Aboriginal Health website (www.wabano.com), Wabano

Facebook, Twitter and through the Wabano clinic.

Clan points are tracked by the Wabano diabetes program health care

professionals, who would be more than happy to notify clan members of

their accumulated points upon request.

How do I become a Wabano Diabetes Clan member?

If you or someone you know live with diabetes, please contact Jessika or

Laura to register with the Wabano Diabetes Clan! 613-748-0657 (ext.243) or

email: [email protected] - or- [email protected].

How many clan points do you have?

Contact the Wabano Diabetes Clan:

613-748-0657 (243 –or- 227)

wabano diabetes program december 2014€¦ · clan members got together and made delicious...

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