2009

Living Well
with Diabetes
A Diabetes Management Calendar
Welcome to a New Year Welcome to 2009! It’s a brand new year full of ways to live a healthier, happier life. But for
those of us with diabetes, that’s not easy.

for Better Health in 2009! And you’re not alone. The Centers for Disease Control and Prevention (CDC) says that some
21 million Americans – or about 7 out of 100 – have diabetes. What’s more, it plays no favor-
ites. It doesn’t matter how old you are, where you were born, your race, or if you are rich or
poor. You can have it. Even some doctors who treat diabetes have the disease.

To manage diabetes, knowledge really is power. So if you have just been diagnosed with
or have had diabetes for years, this calendar is for you.

For each month, you’ll find:

°° Topics on better diabetes care.
°° Space to record your important numbers such as blood sugar, blood pressure,
weight and cholesterol.
°° Nutrition information to help you manage your blood sugar better.
°° Space to record your appointments such as your doctor, eye doctor, foot doctor and
lab tests.
°° A diabetes Health and Wellness Checklist card.
°° Quick tips to help you feel your best.
°° A blank blood sugar graphing chart. (Make 12 copies and you’re set for the
whole year!)
°° Recipes for tasty, diabetes-friendly dishes.

What are the different types of diabetes?

Type 1 diabetes occurs mostly in children and teens, but it can happen at any age. With
Type 1, the body destroys the cells that make insulin – the hormone that controls blood
glucose (sugar). Type 1 diabetes makes up for 5 to10 percent of all diagnosed cases of
diabetes.

Type 2 diabetes makes up about 90 to 95 percent of all diagnosed cases of diabetes. It

often starts as insulin resistance, a disorder in which the cells don’t use insulin properly.
As the need for insulin rises, the pancreas gradually loses its ability to produce it. Type 2
diabetes is linked with age, obesity or family history. But today, more and more children and
teens are being diagnosed with Type 2 diabetes.

SOURCE: Centers for Disease Control and Prevention, www.cdc.gov

Ready to Take a Few Tests?
Diabetes isn’t just a little blood sugar problem. It’s a disease that can affect many major body organs
if it’s not controlled. That’s why you need to make sure you take the time each year for some important tests
and exams.

Ask your doctor which ones are right for you and how often you need them:
°° A1C tests (At least two times a year) - This blood test shows how well you’ve controlled your blood sugar
in the past three months. An A1C goal for people with diabetes is less than 7 percent.
°° Blood pressure check (Every office visit) - High blood pressure raises your risk for heart disease, stroke
and kidney disease. Aim for a blood pressure level of less than 130/80.
°° Cholesterol check (Once a year) - High cholesterol raises your risk for heart disease. Ideal cholesterol
levels should be:
−− Total cholesterol – below 200 mg/dL
−− LDL (“bad” cholesterol) – below 100 mg/dL
−− HDL (“good” cholesterol) – above 40 mg/dL for men; above 50 mg/dL for women
−− Triglycerides (tri-glis-e-rides) – below 150 mg/dL
°° Microalbumin (mi-kro-al-byoo-min) Test (Once a year) - This measures the amount of protein in your urine
and checks how well your kidneys work. Also, have your blood tested at least once a year for creatinine
(kree-AT-ih-nin) – another kidney function test.
°° Flu shot (Once a year) - Get a flu shot every year in October or November. And be sure to also ask your
doctor if a pneumonia shot is right for you.
°° Dilated retinal eye (DRE) exam (Once a year) - See your eye doctor once a year, even if your vision
seems fine. If you have diabetes, the visit to a network eye doctor to check for diabetic eye disease may be
a medical benefit. Call your health plan’s customer service to talk about this coverage and find a doctor in
your area.
°° Foot exam (Every office visit) - Diabetes can damage the nerves in your body, especially in your feet. Take
off your shoes and socks at each office visit to make it easy for your doctor to check your feet.
°° Dental exam (Two times a year) - People with diabetes are at special risk for gum disease. Be sure to tell
your dentist that you have diabetes, get regular dental check-ups, and brush and floss each day.
°° Pregnancy – Work with your health care provider to control your diabetes before you become pregnant.
SOURCES: A gency for Healthcare Research and Quality, www.ahrq.gov
Centers for Disease Control and Prevention, www.cdc.gov
 Sample Blood Sugar Graph
Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Greater than 300 mg/dL Jan. 23 Jan. 24 Jan. 25 Jan. 26 Jan. 27 Jan. 28 Jan. 29 Jan. 30

260 mg/dL

220 mg/dL

Blood Sugar
180 mg/dL

Blood Sugar
140 mg/dL

100 mg/dL

Graphing Less than 60 mg/dL

Ate lunch out, Paid bills,
friends birthday called relatives
Rainy day,
read a book
Holiday,
watched movies
Packed lunch,
long walk
before dinner
Walked during Stress at work, Walked back to
Jimmy’s dentist walked soccer work
appointment fields after lunch

Blood Sugar Goals:

Even small changes in food, activity, stress and
medicines can affect your blood sugar level. And that Before meals – 70-130 mg/dL
can make a big difference in the way you feel. For instance: One - two hours after beginning of the meal – Less than 180 mg/dL

°° Follow your doctor’s advice by taking your diabetes Goals recommended by American Diabetes Association, Standards of Medical Care, Clinical Practice Recommendations 2008.
Diabetes Care, 31:S12-54. Your health care provider may recommend different values for you.
medicine(s) each day. This will help your blood sugar
levels stay within your goal.
°° Illness, infection, injury, and surgery can impact your
blood sugar levels. Here are some tips:
°° Daily chores like carrying groceries, gardening and house
°° Make 12 copies of the blank blood sugar graph chart on the next page.
cleaning can help you burn calories and control your
°° Use one blank chart page to record one full month of blood sugar readings.
blood sugar.
°° Each column on the chart is one day of the month (1 through 31).
°° Plan meals and snacks ahead of time to help keep you
°° Each time you take your blood sugar, put a dot on the line that’s closest to your reading.
focused on healthy food choices.
°° After you’ve taken your blood sugar a few times, connect the dots.
That’s why blood sugar graphing can come in handy. Keep °° At the bottom of the graph, write down anything that could have changed your blood sugar in any way. For instance, you
a daily record of what you eat, when you exercised and other might have eaten more food than usual, were more active, were stressed or you forgot to take your medicine.
key factors, so you can keep track of the things that change °° Take your blood sugar graphs to each doctor visit. They show how well your blood sugar is under control.
your blood sugar levels. Blood sugar graphing can help show
HINT: When graphing your blood sugar, be sure to track your daily activities. This can show your doctor and you what causes
you what to avoid and what you can keep doing.
the most changes in your blood sugar.
 Blood Sugar Graphing Chart Make 12 copies of this blank chart so you’ll have
a page for graphing each month of the year.

Month

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Day of Week
Greater than 300 mg/dL

260 mg/dL

220 mg/dL
Blood Sugar

180 mg/dL

140 mg/dL

100 mg/dL

less than 60 mg/dL

Personal notes/
today’s events

Blood Sugar Goals: B efore meals – 70-130 mg/dL

One - two hours after beginning of the meal – Less than 180 mg/dL
Goals recommended by American Diabetes Association, Standards of Medical Care, Clinical Practice Recommendations 2008. Diabetes Care, 31:S12-54. Your health care provider may recommend different values for you.
Know Your
Blood Sugar Patterns
When you see the low and high trends on your blood sugar graphs, some important questions –
such as the ones below - may come to mind. Your answers to them can help you better know how
to keep your blood sugar in a normal range.

The Foods I Eat

Is my portion size correct?_________________________________________
What do I eat each day?__________________________________________
Do I choose low-fat, low-sugar, low-salt and high-fiber foods?____________________

Physical Activity
Do I get enough physical activity?____________________________________
Have I been very active? Or have I stopped any usual activities?_ _________________

My Medicines
Do I take the dose the doctor ordered?_ ________________________________
Do I take my medicines at the right times?_ ______________________________
Do I store my insulin as it should be stored? Is my insulin out-of-date?_______________
Do I take a new prescription or over-the-counter (OTC) medicine?_ ________________
Does my doctor know about all the medicines I take?_________________________ Talk with Your Health Care Team
Illness, Infection and Stress When you have questions about changes in your blood sugar level,
talk with your diabetes care team. They include your doctor, diabetes
Do I feel healthy?_______________________________________________
educator, dietitian and/or pharmacist.
Do I have an infection?_ __________________________________________
SOURCE: MayoClinic.com, www.mayoclinic.com
Do I have added stress?___________________________________________
A Healthy Mouth is
Something to Smile About
Good dental health is important to everyone. It’s especially true for those with
diabetes. The National Diabetes Education Program reports that those with
diabetes are two to three times more likely than others to have periodontal
disease (per-ee-uh-don-tl), which destroys the tissue and bone that support
the teeth. Periodontal disease can even lead to tooth loss.

Periodontal disease is more common, progresses faster, and often is more

severe in those with both Type 1 and Type 2 diabetes. That’s important
because diabetes makes you more prone to infection – any infection – including
periodontal disease. And having an infection may change your body’s ability to
process and/or use insulin. Keeping the infection under control might help the
control of blood sugar.

People with poor blood glucose (sugar) control also get gum disease more often
and more severely than people whose diabetes is well-controlled. So, what can
you do to help prevent the oral problems of diabetes? Brush and floss daily,
get regular dental checkups and get your blood glucose under control.

SOURCES: N ational Diabetes Education Program, http://ndep.nih.gov

National Institute of Dental and Craniofacial Research, www.nidcr.nih.gov
Resolve to Change!
January is the month for resolutions. So why not resolve to make some healthy
changes in your lifestyle and keep them all year long?

Make small changes that can mean big rewards like a healthier heart, eyes, kidneys,
and nerves. Since having diabetes can lead to future health problems, it’s important
to follow your doctor’s advice and take charge of your health.

Here are some ways to better

manage your diabetes:
°° Always follow your diabetes health care team’s advice.
°° Graph your blood sugar each day.
°° Go for your regular health tests including these:
−− A1C
−− Blood pressure
−− Cholesterol
−− Dental
−− Eyes and feet
−− Microalbumin
°° Choose healthier foods as part of your daily meal plan.
°° Stay active on most – if not all – days of the week. Ask your doctor about the right Something to Chew On
type of exercise for you.
Making good food choices is a foundation of diabetes treatment. Diabetes experts
°° Check your feet each day for cuts and scrapes.
suggest meal plans that are flexible and take your lifestyle and other health needs into
°° Work with your doctor or diabetes educator to come up with a sick day plan.
account. Be sure to talk with your doctor about any religious or cultural beliefs that
°° Take your medicines just as your doctor tells you. Use this calendar to help you know
could affect your eating habits. Healthy diabetic eating means you:
which medicines to take and when.
°° Eat at regular times of the day.
It might take some time, planning and follow-through, but better health and °° Are careful about when and how many carbs you eat.
freedom from diabetes problems are well-worth the effort! °° Eat lots of whole-grain foods, fruits and veggies.
°° Eat less fat and limit alcohol and sweets.
SOURCES: C enters for Disease Control and Prevention, www.cdc.gov
American Diabetes Association, www.diabetes.org
National Library of Medicine (NLM), www.nlm.nih.gov
 My Appointments
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January 2009
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______
P.M. ______ P.M. ______ P.M. ______

Set up your yearly

. New Years Day diabetes tests
4 A.M.______ 5 A.M.______ 6 A.M.______ 7 A.M.______ 8 A.M.______ 9 A.M.______ 10 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Keep a source of sugar

Wear a medical ID (glucose), with you for
bracelet. low blood sugar.
11 A.M.______ 12 A.M.______ 13 A.M.______ 14 A.M.______ 15 A.M.______ 16 A.M.______ 17 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Never stop taking your

Brush and floss your medicines without talking
teeth daily. to your doctor.
18 A.M.______ 19 A.M.______ 20 A.M.______ 21 A.M.______ 22 A.M.______ 23 A.M.______ 24 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Change the batteries in

Martin Luther King, Jr. your glucose meter every
Day six months.
25 A.M.______ 26 A.M.______ 27 A.M.______ 28 A.M.______ 29 A.M.______ 30 A.M.______ 31 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

If you take insulin, make

Make sure you use a Complete your sure you have a supply of
thermometer that works. sick day plan. ketone strips.
Be Kind to Your Heart
February may be the month for love and kindness. It’s also a reminder to be kind to your heart. After all, good
diabetes control is vital to heart health. Here’s what you can do to help prevent diabetes-related heart issues:
°° Control your blood sugar. An A1C test can help you know how well you’ve controlled your blood sugar
within the last three months. You may need this test done more than two times a year.
°° Maintain a healthy blood pressure. Your doctor should check it at each visit. The target for people
with diabetes is below 130/80.
°° Know your cholesterol numbers. Are you within a healthy range? For most people, the range is:
−− Total cholesterol: below 200 mg/dL
−− LDL (“bad”) cholesterol: below 100 mg/dL
−− HDL (“good”) cholesterol: above 40 mg/dL for men; above 50 mg/dL for women
−− Triglycerides (another type of fat in the blood): below 150 mg/dL
°° Eat heart-healthy foods. Choose fresh fruits, veggies, lean meats, whole grains and low-fat/non-fat
dairy foods. Cut back on foods high in saturated fat, trans fat, and cholesterol such as fatty meats, but-
ter, high-fat dairy products, shortening, lard, commercial baked goods and foods with palm or coconut oil.
Limit alcohol and remember to watch portions sizes.
°° Maintain a healthy weight. A healthy eating plan combined with physical activity can help you reach
and stay at the right weight. Your dietitian can help you make a plan.
°° Don’t smoke. Your doctor can tell you about ways to quit smoking.
°° Is an aspirin a day right for you? Ask your doctor if taking a low dose of aspirin each day can help
reduce your risk of heart disease and stroke.
°° Take your medicines as directed. Don’t stop taking them unless your doctor tells you.

Make time for exercise!

Walking 30 minutes a day is great. And three 10-minute walk breaks throughout the day count, too! Walk,
ride a bike, rake leaves or do any other physical activity that you enjoy. Start small and work up to a total
of 30 minutes for most days of the week. Be sure to talk with your doctor before you start an exercise plan.
Carry water and have a snack handy in case your blood sugar gets low during physical activity.

SOURCES: U .S. Department of Health and Human Services, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney
Diseases, www.diabetes.niddk.nih.gov
Aldana, Steven G., Ph.D., 2005, The Culprit & The Cure: How Lifestyle is the Culprit Behind America’s Poor Health and How Transforming that
Lifestyle Can be the Cure, Mapleton, Utah, Maple Mountain Press
 My Appointments
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February 2009
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______ 4 A.M.______ 5 A.M.______ 6 A.M.______ 7 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

See your doctor on a

Have you practiced blood regular basis, even if
Groundhog Day sugar graphing? you feel fine.
8 A.M.______ 9 A.M.______ 10 A.M.______ 11 A.M.______ 12 A.M.______ 13 A.M.______ 14 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______
Find out your cholesterol
levels and have them
checked at least Make eating healthy fun
each year. for the whole family. Valentine’s Day

15 A.M.______ 16 A.M.______ 17 A.M.______ 18 A.M.______ 19 A.M.______ 20 A.M.______ 21 A.M.______

P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Know the warning signs

Choose to eat a new veg- of a heart attack for men
President’s Day gie and fruit each week. and women.
22 A.M.______ 23 A.M.______ 24 A.M.______ 25 A.M.______ 26 A.M.______ 27 A.M.______ 28 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Simple changes in the

Walk 100 extra steps way you live now may
each day. Mardi Gras Ash Wednesday make all the difference. Avoid late-night eating.
DRE to Help You SEE
Caring for your eyes is important. It’s especially true when you have diabetes.
That’s because diabetes can damage blood vessels, including those in the retina.
This damage is called retinopathy (REH-tih-NOP-uh-thee) and may cause severe
vision loss and/or blindness. People with diabetes also have a higher risk of devel-
oping cataracts (a cloud over the eye) and glaucoma (increased eye pressure).

With so much at stake, be sure to make an appointment with your eye doctor: an
ophthalmologist (OFF-thal-MOL-ah-jist) or optometrist (op-TOM-eh-trist). He or she
can give you a DRE (dilated retinal eye exam), which is medically necessary for
a person with diabetes.

A DRE is more than a vision checkup for glasses. The eye doctor dilates both pupils
with eye drops and then looks through a scope to see the blood vessels in the
back of each eye. A yearly DRE can help you and your doctor track any diabetes-
related vision changes.

After the DRE Checkup:

°° Ask your eye doctor to send a copy of the results to your health care provider.
°° Make sure your health care provider receives the report and knows about any
damage to your eyes. He/she can then change your treatment plan as needed to
help prevent further damage.

Keep an Eye on This…

To Help Prevent Diabetes-related Eye Problems:
°° Keep your blood sugar and blood pressure as close to normal as you can.
°° Have an eye doctor check your eyes once a year.
°° Ask your eye doctor to check for signs of cataracts and glaucoma.
SOURCES: N ational Diabetes Information Clearinghouse, www.diabetes.niddk.nih.gov
American Diabetes Association, www.diabetes.org
 My Appointments
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March 2009
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______ 4 A.M.______ 5 A.M.______ 6 A.M.______ 7 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Set up a time to visit your

eye doctor for your yearly Wear the right safety Take a break and
DRE (dilated eye exam). gear when you exercise. go for a walk.
8 A.M.______ 9 A.M.______ 10 A.M.______ 11 A.M.______ 12 A.M.______ 13 A.M.______ 14 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Try a new salt-free

Daylight Savings Time Ask for low-fat salad seasoning or herb
Begins dressing on the side. to flavor food.
15 A.M.______ 16 A.M.______ 17 A.M.______ 18 A.M.______ 19 A.M.______ 20 A.M.______ 21 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Never take medicine

ordered for
St. Patrick’s Day someone else. First Day of Spring

22 A.M.______ 23 A.M.______ 24 A.M.______ 25 A.M.______ 26 A.M.______ 27 A.M.______ 28 A.M.______

P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Eat breakfast to help you

avoid eating too much Pack your lunch to help Look for heart-healthy
later in the day. control portion sizes. main dishes.
29 A.M.______ 30 A.M.______ 31 A.M.______
P.M. ______ P.M. ______ P.M. ______

Try a whole wheat pasta

or a noodle dish.
The Kidneys - Diabetes
Connection
Did you know that your kidneys process about 200 quarts of blood each day and filter
about two quarts of waste products and extra water from your body? Keeping your
kidneys healthy and in working order is essential.

High blood sugar and high blood pressure are the two main causes of kidney
disease. And when kidneys are damaged, they lose their ability to filter. So what does
diabetes do to kidneys?

If glucose (the form of sugar in your blood) stays in your blood instead of breaking
down, it can act like a poison. Damage to the kidneys from too much glucose in the
blood is called diabetic nephropathy (nef-ROP-uh-thee). But if you keep your blood
glucose and blood pressure at normal levels, you can help prevent or delay diabetic
nephropathy.

How can your doctor tell if you might get kidney disease? They can do a microalbumin
(my-krow-al-BYOO-min) test to look for early stages of albumin -- microalbuminuria
(my-krow-al-byoo-min-yur-ee-ah) -- in your urine. People with diabetes also should get a
yearly blood test for creatinine (kree-at-in-nin). This test helps the doctor know how
much blood your kidneys filter each minute.

Most people don’t have severe symptoms from kidney disease until the disease gets
worse. Be sure to tell your doctor if you have any warning signs: What is GFR? And why is it important for kidney health?
°° Fatigue GFR is short for Glomerular (gloh-MEHR-yoo-ler) Filtration Rate. It’s one of the
°° Muscle cramping at night tests to measure how much kidney function you have. So have your blood tested at
°° Swollen feet and ankles least once a year for creatinine. The results should be used to estimate your GFR.
°° Puffiness around the eyes, especially in the morning And the earlier that kidney disease is found, the better the chance of slowing or
°° Trouble sleeping stopping it. Be sure to talk with your doctor about medicines that can help protect
°° Nausea your kidneys.
°° Poor appetite
°° Dry, itchy skin SOURCES: N ational Kidney and Urologic Diseases Information Clearinghouse, www.kidney.niddk.nih.gov
National Kidney Foundation, www.kidney.org
°° Urinating more often, especially at night Centers for Disease Control and Prevention, www.cdc.gov
 My Appointments
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April 2009
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______ 4 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______

Have your urine albumin

April Fool’s Day level checked each year.
5 A.M.______ 6 A.M.______ 7 A.M.______ 8 A.M.______ 9 A.M.______ 10 A.M.______ 11 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Have your blood pressure Write down questions

checked at each before you see
Know your target A1C. doctor visit. the doctor.
12 A.M.______ 13 A.M.______ 14 A.M.______ 15 A.M.______ 16 A.M.______ 17 A.M.______ 18 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Record your blood sugar

Easter test results.
19 A.M.______ 20 A.M.______ 21 A.M.______ 22 A.M.______ 23 A.M.______ 24 A.M.______ 25 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Walk after meals to aid

Use a cooking spray to digestion and lower blood
brown or fry foods. Earth Day glucose.
26 A.M.______ 27 A.M.______ 28 A.M.______ 29 A.M.______ 30 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Check to see if your feet Canned veggies are often

are red, sore or numb. high in salt.
Getting the Most from
Your Health Care Visits
Being at the doctor’s office or hospital can be overwhelming. It’s easy to forget to tell your doctor about a specific issue or ask certain questions. And when you do ask questions, sometimes it’s
hard to understand all the “medical talk” in the answers.

Knowing the right questions to ask can help you stay informed about your condition, prepare for medical tests or surgery and take your medicines the right way.
This chart lists some questions you may want to ask your diabetes health care team. It also has tips to help you get the most from your health care visits:

Doctor Diabetes Educator Dietitian Pharmacist Health Insurance Representative

n W
 hat is my main problem?
What do I need to do? Why?
n C an I bring a family member
or friend with me to my
visits?
n M
 ake a list of your health
concerns and/or questions.
n T ake your medicines with
you to your office visits.
Include any vitamins, herbs
or over-the-counter drugs.
n A sk your doctor to repeat
anything you don’t under-
stand.
n T ell your doctor about any
issues that will NOT allow
you to follow his/her advice.
n C an I bring a family member n W
 hat is my body mass n W
 hat are the side effects of n Does my insurance pay for diabetes
or friend to my learning index (BMI)? the medicines I take? education?
session?
n W
 hat do my blood sugar n H ow many calories do I n A re there any medicines that I n Do I need a referral to see the doctor or
results mean? When should need to eat each day? shouldn’t take together? diabetes educator?
I call the doctor?
n C an you help me make a n W
 hat is the best meal plan n A re there any over-the-counter n Does my insurance pay for a dilated retinal
sick day plan? for me? medicines that I should avoid? eye exam (DRE)?
n W
 hat foods can I eat when n H ow can I follow my meal n W
 hich medicines should I take n Does my insurance pay for my medicines?
I am sick? How and when plan when I eat out? with meals? Which ones should
should I take my medicine? I take on an empty stomach?
n H ow do I check my feet n W
 hat changes can I make n W
 hat do I do if I miss a dose of n Does my insurance pay for test strips,
every day? to my favorite recipes to any of my medicines? lancets and a meter? How many strips or
make them healthier? lancets can I get at one time?
n H ow do I plan physical n W
 hat should I do when I n H ow should I store my n Do I need a prescription from my doctor for
activity for each day? travel? medicines? test strips or lancets?

SOURCES: A gency for Healthcare Research and Quality, www.ahrq.gov

National Diabetes Education Program, http://ndep.nih.gov
 My Appointments
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May 2009
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______
P.M. ______ P.M. ______

Take the stairs

more often.
3 A.M.______ 4 A.M.______ 5 A.M.______ 6 A.M.______ 7 A.M.______ 8 A.M.______ 9 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Check the expiration date Sign up for a diabetes

on your insulin. Cinco de Mayo management class.
10 A.M.______ 11 A.M.______ 12 A.M.______ 13 A.M.______ 14 A.M.______ 15 A.M.______ 16 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Mother’s Day Wash your hands regularly. Armed Forces Day

17 A.M.______ 18 A.M.______ 19 A.M.______ 20 A.M.______ 21 A.M.______ 22 A.M.______ 23 A.M.______

P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Know your blood pressure Post your health goals

number. where you can see them.
24 A.M.______ 25 A.M.______ 26 A.M.______ 27 A.M.______ 28 A.M.______ 29 A.M.______ 30 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

31 A.M.______ Add a serving of fresh

P.M. ______ Walking barefoot may veggies or fruit to
Memorial Day injure your feet. each meal.
Keep it Moving!
Don’t let diabetes keep you on the sidelines. Staying
active can help you control your blood glucose, weight,
and blood pressure, as well as raise your “good”
cholesterol. Physical activity also can help reduce your
risk of heart disease and nerve damage, which are
often problems for people with diabetes.

And you don’t have to join a gym to be active. First,

talk with your doctor about exercising. Then do some-
thing you enjoy. You can:
°° Walk
°° Hike
°° Climb stairs
°° Swim
°° Aerobics
°° Dance
°° Bicycle
°° Ski
°° Play tennis Ready to get in the game?
°° Play basketball
Before starting your activity, remember to:
°° Talk to your doctor about activities that are right for you. If you have certain diabetes problems, some
No fitness center nearby? You don’t need fancy exercises can make these problems worse.
equipment to exercise. Use cans of food for weights.
°° Test your blood sugar before and after activity. If you have Type 1 diabetes, don’t exercise if your fasting
Move the coffee table out of the way and follow along blood glucose is above 250 and your urine has ketones - chemicals that your body makes when there’s not
with a fun exercise tape or DVD at home. Try to exercise enough insulin in your blood. Your doctor can tell you the safe levels to work within.
during TV commercial breaks. Walking is also great. A
°° Carry glucose tablets or emergency food for low blood sugar symptoms.
special counter called a pedometer can tell you how
°° Keep water on-hand and drink it during your activity, even if you don’t feel thirsty.
far you walk each day (you might be surprised!). Ask
°° Wear clean, lightly-padded socks, loose-fitting clothes and comfortable shoes that fit. Check your feet each
your health care team where to get one. day for irritation, redness or sores.
°° Wear medical identification and needed safety equipment.
SOURCES: Centers for Disease Control and Prevention, www.cdc.gov
National Diabetes Information Clearinghouse, www.diabetes.niddk.nih.gov
 My Appointments
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______ 4 A.M.______ 5 A.M.______ 6 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Share your blood sugar Talk about your sick day

graph with your doctor. plan with a friend.
7 A.M.______ 8 A.M.______ 9 A.M.______ 10 A.M.______ 11 A.M.______ 12 A.M.______ 13 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Warm up before and cool Take your testing supplies

down after you exercise. when you eat out.
14 A.M.______ 15 A.M.______ 16 A.M.______ 17 A.M.______ 18 A.M.______ 19 A.M.______ 20 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Stock your pantry with

sick day foods that are Test your blood sugar on a
Flag Day easy to eat. regular basis.
21 A.M.______ 22 A.M.______ 23 A.M.______ 24 A.M.______ 25 A.M.______ 26 A.M.______ 27 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Never stop taking a

Always wear socks with medicine without talking
Summer Begins
Father’s Day
shoes. with your doctor.
28 A.M.______ 29 A.M.______ 30 A.M.______
P.M. ______ P.M. ______ P.M. ______

Have you had an

A1C test?
Taking Your Medicines Safely
Keeping up with your medicines can be tough. If you take them the wrong way or in the wrong combination,
they may not be as effective. And it can even be dangerous.

Your doctor, pharmacist or nurse can help you take your medicines the right way. Here are some questions to
ask them:
°° What is the name of my medicine? Why am I taking it?
°° How long will I have to take this medicine? What time of day should I take it? How many times a day should I
take it? Should I take it with or without food?
°° What should I do if I miss a dose?
°° What are the possible side effects? When should I call my doctor?
°° Will this medicine interact with any of my other prescriptions and over-the-counter (OTC) medicines, herbals,
vitamins and supplements?
°° How should I store this medicine? Does it need to be refrigerated?
°° If I have a hard time swallowing a pill, can I break it or chew it? Can I get it in a liquid form?

Don’t forget to follow these safety tips:

°° Wear or carry medical and personal identification.
°° Take all your medicines with you to each doctor’s visit. Include all over-the-counter medicines, herbal remedies,
vitamins and nutritional supplements.
°° Tell your health care provider about any drug or food allergies you have.
°° If you smoke, quit. Smoking cigarettes can change the way your medicines work.
°° Don’t take your medicines with alcohol.
°° Keep taking your medicines as directed unless your doctor tells you to stop.

To help prevent medication errors:

°° Use a checklist or pill box to help organize your medicines each day.
°° Keep your medicines separate from other people’s medicines in the home.
°° Fill your medicines at the same pharmacy. Also tell your pharmacist about any sample medicines you’re taking.
°° Read the label before using any medicine, and take it as directed.
°° Turn on a light and wear your glasses when taking or giving medicines at night.
SOURCES: U .S. Food and Drug Administration, www.fda.gov
Institute for Safe Medicine Practices, www.ismp.org
 My Appointments
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______ 4 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______

Are you up to date with

Too hot to walk? Try an your yearly diabetes
indoor mall or museum. Independence Day
tests?
5 A.M.______ 6 A.M.______ 7 A.M.______ 8 A.M.______ 9 A.M.______ 10 A.M.______ 11 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Schedule at least
two hemoglobin A1C tests Learn a new recipe using
this year. a no-calorie sweetener.
12 A.M.______ 13 A.M.______ 14 A.M.______ 15 A.M.______ 16 A.M.______ 17 A.M.______ 18 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Yard work can be great Walking the dog is one

exercise. way to exercise.
19 A.M.______ 20 A.M.______ 21 A.M.______ 22 A.M.______ 23 A.M.______ 24 A.M.______ 25 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Keep your medicine Carry glucose tablets to

bottles tightly closed. treat low blood sugar.
26 A.M.______ 27 A.M.______ 28 A.M.______ 29 A.M.______ 30 A.M.______ 31 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Change the batteries in

your glucose meter every Do you need a screening
six months. for breast cancer?
Eating For a Healthier
Blood Sugar Level
If you’ve been managing diabetes for a while, you know that what, when and how
much you eat can affect your blood sugar level.

Eating healthy doesn’t have to be boring or tasteless. Choose from a wide variety
among the five basic food groups to make sure you get the vital nutrients you need
for a healthier body and blood sugar level. The five basic food groups are: whole
grains, vegetables, fruits, lean meats/beans, and dairy.
Portion Distortion
Here are some tips:
Measuring your food portions can help control calories, how much you eat and your weight.
°° Eat a starch at each meal. Starches include whole grains (cereals, breads, pasta, Since we don’t always have measuring cups and spoons handy to measure food portions,
oats, etc.) and starchy veggies (sweet potatoes, lima beans, peas, etc.). try these everyday items:
°° Eat raw and/or cooked veggies with little or no fat, sauces, or dressings.
°° Choose whole fruits. Be sure that fruit juices, canned fruit and/or dried fruits have A Serving of Equals No Measuring Cup or Spoons? Try…
no added sugar, or are canned in their own juice. Fresh fruits or vegetables 1 cup Looks like a baseball
°° Eat fat-free or low-fat dairy foods like milk, yogurt and cheese. Canned fruit or cooked vegetables ½ cup Looks like ½ baseball
°° Buy lean cuts of beef, pork, ham and lamb. Eat chicken or turkey without the skin.
Starchy vegetables or dried beans ½ cup Looks like ½ baseball
°° Limit or avoid sweets and gooey treats, and choose foods low in saturated fat and
no trans fat. Bread 1 slice Size of a computer disc
°° Work with a dietitian to make a meal plan that works for you. Dry cereal ¾ cup Size of a small woman’s fist
°° Talk with your dietitian about how alcohol affects your blood sugar. Cooked cereal ½ cup Looks like ½ baseball

Now you’re cooking! Cooked rice or pasta 1

⁄3 cup Size of a large egg
Dairy products 1 cup Size of a small milk carton
Hungry now? Be sure to check out the delicious, diabetes-friendly recipes at the
Cheese 1½ ounces Size of 4 dice
back of this calendar.
Lean meats and chicken 3 ounces Size of a deck of cards
SOURCES: N ational Diabetes Information Clearinghouse, www.diabetes.niddk.nih.gov
American Diabetes Association, www.diabetes.org Fish 3 ounces Size of a personal checkbook
Weight Control Information Network, http://win.niddk.nih.gov
Oil, margarine or butter 1 teaspoon Size of your thumb tip
 My Appointments
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______
P.M. ______

Whole grain foods are a

good source of fiber.
2 A.M.______ 3 A.M.______ 4 A.M.______ 5 A.M.______ 6 A.M.______ 7 A.M.______ 8 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Eat only when sitting Try flavored ice teas with

down at the table. Cook with skim milk. no-calorie sweetener.
9 A.M.______ 10 A.M.______ 11 A.M.______ 12 A.M.______ 13 A.M.______ 14 A.M.______ 15 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Do you know your Have your family help you

cholesterol level? plan and prepare meals. Enjoy a new veggie.
16 A.M.______ 17 A.M.______ 18 A.M.______ 19 A.M.______ 20 A.M.______ 21 A.M.______ 22 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Water is your best bet Control the size of your

when thirsty. food portions.
23 A.M.______ 24 A.M.______ 25 A.M.______ 26 A.M.______ 27 A.M.______ 28 A.M.______ 29 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

30 A.M.______ 31 Talk with your health care

P.M. ______ provider about drinking Trim fat from meat
Avoid late-night snacking. alcohol. before cooking.
 Medication
What to Do When °° Take your insulin and/or oral medicines as prescribed, but ask your doctor about any
dosage changes.

You’re Sick °° Talk with your doctor if you are scheduled for medical tests or surgery that require
that you don’t eat, or change your schedule for taking your medicines.

Keep supplies on hand before you get sick

Illness can cause your blood sugar to rise. So, to manage diabetes when you’re sick,
°° Write down your plan and keep necessary ketone strips, food and other supplies on-
you and your doctor or diabetes educator should make a sick day action plan. hand. Make sure that your ketone test strips haven’t expired.
Be sure to share your action plan with someone close to you and let him or her know when
you don’t feel well.
When to call your doctor
Keep this information with the action plan your doctor makes for you:
Call your doctor any time you aren’t sure how to care for yourself. Always call your
doctor if:
Action plan for nausea, vomiting or diarrhea:
fluid and food guide °° You’ve been sick or had a fever for a couple of days and aren’t getting better.
°° You vomit or have diarrhea for more than six (6) hours.
°° Drink 4 to 8 ounces of water or sugar-free, caffeine-free liquid every hour. °° You have moderate to large amounts of ketones in your urine.
°° Eat 10 grams of carbs every hour or 50 grams every 3 to 4 hours. °° Your glucose levels are higher than 240 even though you’ve taken the extra insulin
your sick day calls for.
The following have 10 to 15 grams of carbs:
−− 1 double stick Popsicle® °° You take pills for your diabetes and your blood sugar level climbs to more than 240
before meals and stays there for more than 24 hours.
−− 1 cup milk
−− ½ cup fruit juice °° Your chest hurts, you have trouble breathing, your breath smells fruity or your lips
or tongue are dry and cracked (this might signal ketoacidosis, dehydration or some
−− ½ cup regular (not diet) soft drink
other serious condition).
−− 6 saltine crackers
−− 3 graham crackers °° You’re not sure how to take care of yourself.
−− 1 slice dry toast
−− ½ cup regular (not sugar-free) gelatin Medicines can also affect your blood sugar
−− ¼ cup sherbet
It’s not just cookies and soda that can throw your blood sugar levels out of whack. Even
some medicines can do it:
Blood sugar testing
°° Check the label of OTC medicines to see if they have sugar.
°° If you have Type 1 diabetes, you may need to measure blood sugar and urine ketones
every four hours. °° Decongestants and cold medicines may raise blood sugar levels.
°° Some antibiotics lower blood sugar levels in people with Type 2 diabetes who take
°° If you have Type 2 diabetes, checking blood sugar four times a day may be enough. You diabetes pills.
might only need to measure ketones if your blood sugar is higher than 300 mg/dL. Write
down the results. SOURCES: A merican Diabetes Association, www.diabetes.org
Mayo Clinic, www.mayoclinic.com
National Diabetes Information Clearinghouse (NDIC), www.diabetes.niddk.nih.gov
 My Appointments
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______ 4 A.M.______ 5 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______
Have you
scheduled your
flu shot yet? Do you need a bone
density test? Keep a positive attitude.
6 A.M.______ 7 A.M.______ 8 A.M.______ 9 A.M.______ 10 A.M.______ 11 A.M.______ 12 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Ask your doctor if you

need any updates to your Buy the foods you need
Labor Day immunizations (vaccines). for your sick day plan.
13 A.M.______ 14 A.M.______ 15 A.M.______ 16 A.M.______ 17 A.M.______ 18 A.M.______ 19 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Discuss flu and

Do you need a screening Set up an appointment for pneumonia vaccines with
for colorectal cancer? a well-care visit. your doctor.
20 A.M.______ 21 A.M.______ 22 A.M.______ 23 A.M.______ 24 A.M.______ 25 A.M.______ 26 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Don’t take antibiotics to

First Day of Autumn treat a virus.
27 A.M.______ 28 A.M.______ 29 A.M.______ 30 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______

Whole grain foods make

you feel fuller than
processed foods.
Protecting Your Nerves
Did you know that one out of two people with diabetes has nerve damage called diabetic
neuropathy (ne-ROP-uh-thee)? This serious condition may lead to foot injuries, infection and
eventually amputation. Avoiding diabetic neuropathy is another important reason to keep your
blood sugar levels under control. Symptoms depend on which nerves are affected, but may include:
°° Numbness, tingling, burning or prickling sensation
°° Problems having sex
°° Loss of balance or coordination
°° Diarrhea or constipation
°° Problems with urination
°° Not able to feel hot or cold
°° Indigestion, nausea or vomiting
°° Leg cramps or spasms

What’s your plan?

If you already have diabetic neuropathy, these steps may prevent or delay further damage, and
may lessen your symptoms:
°° Keep your blood sugar levels as close to normal as you can.
°° Care for your feet. The nerves in your feet and toes are at higher risk for nerve damage. Loss
of feeling in your feet can make you not feel a sore or injury, which can lead to more damage
and/or infection. Good foot care includes doing these:
−− Clean your feet daily with warm water and soap. Dry them thoroughly.
−− Check your feet and toes every day for cuts, blisters, redness, swelling, calluses or other
problems.
−− Put lotion on your feet but not in between your toes.
−− Wear shoes or slippers to protect your feet.
−− Have your foot doctor trim your nails and file your corns and calluses.
It can happen any time
−− Get your doctor to check your feet at each office visit. Take off your shoes and socks in People with diabetes may get nerve problems at any time, but risk rises
the exam room so you’ll remember to have your feet checked. with age and how long they’ve had diabetes. Diabetic neuropathies also
°° Choose the right activities for you. Some activities are not safe for people with neuropathy. appear to be more common in people who are overweight and/or have
SOURCES: N ational Diabetes Information Clearinghouse, www.diabetes.niddk.nih.gov
problems with their blood glucose, blood fat and blood pressure levels.
American Diabetes Association, www.diabetes.org
 My Appointments
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______
Have you had P.M. ______ P.M. ______ P.M. ______
your flu shot
this year?
Get enough rest.
4 A.M.______ 5 A.M.______ 6 A.M.______ 7 A.M.______ 8 A.M.______ 9 A.M.______ 10 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______
Talk to your doctor if you
are feeling depressed. Read the label on
Do you need a screening How you feel may have a the bottle before you
for prostate cancer? physical cause. take a pill.
11 A.M.______ 12 A.M.______ 13 A.M.______ 14 A.M.______ 15 A.M.______ 16 A.M.______ 17 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Check your feet and

between your toes
Columbus Day each day.
18 A.M.______ 19 A.M.______ 20 A.M.______ 21 A.M.______ 22 A.M.______ 23 A.M.______ 24 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Remind your family

Read food labels to members to be checked
know portions. for diabetes. United Nations Day

25 A.M.______ 26 A.M.______ 27 A.M.______ 28 A.M.______ 29 A.M.______ 30 A.M.______ 31 A.M.______

P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

If you use tobacco, set a

date to quit and talk with
your doctor. Halloween
Healthy Ways to
Deal with Stress
Life can be full of stress. And taking care of your diabetes is a big part of daily living. Check out these tips
that can help you deal with the stress:
°° Stay active – Being as active as you can helps your body use insulin and glucose better. It also helps
reduce stress and control weight.
°° Plan healthy meals – Sometimes stress can drive you to choose unhealthy foods. That means it’s
important to stick with foods on your meal plan that give your body more nutrients with less fat and salt.
°° Relax - Take a 15 or 20-minute break each day to sit quietly, breathe deeply, relax, and think of pleasant
things or nothing at all. Read a pleasant poem, prayer, or quote to replace negative thoughts.
°° Be realistic - If you feel overwhelmed, it’s OK to say “no.” Stop any activities that are not needed.
Ask others to help when you need it.
°° Laugh - Laughter can relax you and even help you to see stressful changes in a different light.

When It’s More than Stress

Signs of depression include
Your emotional health is as important as your body’s these:
health. And just about everyone has low moods or feels
sad sometimes. If you’ve felt “down,” sad, hopeless or °° Sad mood
had little interest or pleasure in doing things for two (2) °° Loss of energy or feeling tired
weeks straight, talk with your doctor. Ask if you should °° Trouble paying attention, remembering
or making decisions
be screened for depression.
°° Restlessness and irritability
Depression is a serious medical condition that can make °° Unintended weight gain or loss
managing your diabetes more difficult. Many studies °° Loss of interest or pleasure in
have shown that patients with diabetes are twice as most things
likely to have depression as people without diabetes.
The good news is that depression can be treated
with medicine and counseling. Don’t be afraid to talk with your doctor if you think you’re depressed.

SOURCES: A merican Diabetes Association, www.diabetes.org

Agency for Healthcare Research and Quality, www.ahrq.gov
 My Appointments
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______ 4 A.M.______ 5 A.M.______ 6 A.M.______ 7 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Take your blood pressure

medication to help prevent
Daylight Savings Time or slow kidney disease.
Ends

8 A.M.______ 9 A.M.______ 10 A.M.______ 11 A.M.______ 12 A.M.______ 13 A.M.______ 14 A.M.______

P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______
Are you up to date with
your yearly diabetes Be active for
tests? Veterans Day
30 minutes most days.

15 A.M.______ 16 A.M.______ 17 A.M.______ 18 A.M.______ 19 A.M.______ 20 A.M.______ 21 A.M.______

P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______
Ask your doctor for a Check your blood glucose
microalbumin test every day, or as often as
every year. your doctor suggests.

22 A.M.______ 23 A.M.______ 24 A.M.______ 25 A.M.______ 26 A.M.______ 27 A.M.______ 28 A.M.______

P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______
A home blood pressure kit
can help you keep track Set up a dilated eye exam
of your blood pressure. for next year. Thanksgiving

29 A.M.______ 30 A.M.______
P.M. ______ P.M. ______
Have you had
your flu shot
this year?
Happier, Healthier Holidays
Winter is a season of holiday celebrations, football play-offs, and other times when family and
friends get together over meals and snacks. For people with diabetes, sticking to a meal plan
can be very hard.

But you don’t need to give up all of your favorite foods. The key is to make a variety of
healthy food choices and limit portion sizes. Here are some tips to help you eat healthy:
°° Snack ahead -- Eat a healthy snack before you leave home to help prevent eating too much
at the party.
°° Plan ahead -- Check out the party foods before you start to eat and make a mental note of
what and how much you’ll eat. Your food choices should fit into your meal plan.
°° Bring a dish -- Try one of the healthy, tasty recipes found at the back of this calendar.
°° Move away from the buffet -- Fix your plate, and stay away from the finger foods. This will
help you avoid eating while chatting.
°° Savor the flavor -- Eat slowly to help reduce your chances of eating too much.
°° Drink water -- Water is a healthy, no-calorie beverage. Drink plenty of it.
°° Trim it down -- Eat smaller portions of food. Trim off extra skin and fat from meat.

Party hard!
Focus on family, friends and activities rather than food. And if you’re the cook and your goal is
to serve a healthy feast to your guests, follow these tips:
°° Bake it. Broil it. Grill it -- Consider healthy options for meats. Choose skinless meat or
poultry and avoid fried dishes.
°° Increase fiber -- Serve whole grain breads, peas and beans as part of your meal.
°° Go easy on the toppings -- Lighten your recipes by using reduced-fat or fat-free mayo,
butter, sour cream or salad dressing. The gift that keeps on giving…
°° Focus on fruits -- Serve fresh fruit instead of ice cream, cake or pie.
This holiday season and all year, give yourself a priceless gift – better health.
°° Thin is in -- Change high-fat, high-calorie desserts by replacing whole milk or whipped cream
with 1 percent or nonfat milk. Taking care of yourself may help improve your quality of life. And more days
spent with fewer diabetes problems can mean more time spent doing the things
°° Serve low-calorie beverages -- Offer your guests sparkling water or diet drinks.
you want to do.
SOURCE: National Diabetes Education Program, http://ndep.nih.gov
 My Appointments
D at e Doctor’s Name Phone Number

December 2009
D at e Doctor’s Name Phone Number

D at e Doctor’s Name Phone Number

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 A.M.______ 2 A.M.______ 3 A.M.______ 4 A.M.______ 5 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______
Have you had
your flu shot Take your diabetes
this year? medicines at the same
times each day.
6 A.M.______ 7 A.M.______ 8 A.M.______ 9 A.M.______ 10 A.M.______ 11 A.M.______ 12 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Check your blood glucose

Stop eating when you each day or as often as
Pearl Harbor Day are full. your doctor suggests.
13 A.M.______ 14 A.M.______ 15 A.M.______ 16 A.M.______ 17 A.M.______ 18 A.M.______ 19 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Enjoy the simple

pleasures.
20 A.M.______ 21 A.M.______ 22 A.M.______ 23 A.M.______ 24 A.M.______ 25 A.M.______ 26 A.M.______
P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Avoid candy or snacks. First Day of Winter Christmas Kwanzaa Begins

27 A.M.______ 28 A.M.______ 29 A.M.______ 30 A.M.______ 31 A.M.______

P.M. ______ P.M. ______ P.M. ______ P.M. ______ P.M. ______

Try a whole grain cereal.

Resources
It’s important to learn as much as you can about diabetes.
The more you know about the condition, the better you can
manage it and live a fuller life.

For more information about diabetes,

check out these resources:

American Diabetes Association

800-342-2383
www.diabetes.org

Centers for Disease Control and Prevention

800-311-3435
www.cdc.gov

National Diabetes Education Program

www.ndep.nih.gov
301-496-3583

National Diabetes Information Clearinghouse

800-860–8747
www.diabetes.niddk.nih.gov
!

2009 Diabetes Health Checks

Test Name Goal Frequency Dates Results
Hemoglobin A1C Less than 7% At least two times each ___/___ _______________________________________________
year (more often if ___/___ _______________________________________________
recommended by your ___/___ _______________________________________________
doctor) ___/___ _______________________________________________
Blood Pressure Less than 130/80 mm/Hg Each doctor visit ___/___ _______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
Lipid (Cholesterol) Panel °° LDL less than 100 mg/dL At least once each year ___/___ _______________________________________________
°° HDL greater than 40 mg/dL (Males) _______________________________________________
°° HDL greater than 50 mg/dL (Females) _______________________________________________
°° Triglycerides less than 150 mg/dL _______________________________________________
Dilated Retinal Eye Exam Once each year by an ___/___ _______________________________________________
eye care professional
Microalbumin Test Less than 30 mg Once each year ___/___ _______________________________________________
Creatinine Once each year ___/___ _______________________________________________
Foot Exam Each doctor visit ___/___ _______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
_______________________________________________
!

2009 Wellness Checks

Test Name Frequency Dates Results
Colorectal Check with your doctor* ___/___ __________________________________________________________________
Cancer Screening ___/___ __________________________________________________________________
___/___ __________________________________________________________________
___/___ __________________________________________________________________
Mammogram Every year for women age 40+ ___/___ __________________________________________________________________
Bone Density As needed** ___/___ __________________________________________________________________
___/___ __________________________________________________________________
___/___ __________________________________________________________________
Prostate/Rectal Exam Yearly for men age 50+ ___/___ __________________________________________________________________
Pap Test/Pelvic Exam Every 1 to 3 years*** ___/___ __________________________________________________________________
Flu Vaccine Every year ___/___ __________________________________________________________________
Tetanus Diphtheria Vaccine Every 10 years ___/___ __________________________________________________________________
Pneumonia Vaccine Once (lifetime)**** ___/___ __________________________________________________________________

**** Colorectal Cancer Screening – Frequency of testing varies depending on the type of test, the person, and family history.
**** Bone Density – Usually begins at age 65 for women. Frequency of test varies depending on personal and family history.
**** Screening recommendations vary based on age, the person and past results. Check with your doctor for what is right for you.
**** Pneumonia Vaccine – At least one lifetime vaccination at age 65+. Adults should be re-vaccinated if the initial dose was received before age 65 and was at least five (5) years ago, or with
certain medical conditions. Check with your doctor.

The information contained in this calendar is for educational purposes only. Please consult your physician for specific advice regarding recommendations for your individual circumstances.
Trade names of commonly used medicines and devices are provided for ease of education, but are not intended as particular endorsement. Your physician may choose to use items not
represented here. Some recommended treatments may not be covered under your health plan.
IA_M0013_09H_004 07/2008