Amy Jasperse, R.Ph.
Certified Educator for the
PEIA Face to Face Program

Greenbrier Medical Arts Pharmacy and Union Pharmacy are approved providers for the PEIA Face to Face Diabetes Program.


Click here for more information.

To Bread or Not To Bread

Who said sandwiches need bread? Try incorporating your favorite sandwich fixings like lean turkey and ham spread with avocado, diced red peppers and shredded cucumbers in a red leaf or Bibb lettuce wrap. Save your carbs for the tasty and nutrient powered dishes like bean and fruit salads.


Sensational salads

Chilled salads are perfect for healthy picnic dishes. And this goes far beyond tossed salad. Think about adding vegetables to your favorite legume. Create a twist to chicken salad: toss slivers of fruits and vegetables, along with your favorite dressing, to chopped chicken.


Dessert Please!

Get out of the cookie and brownie rut and prepare a more nutritious option sure to please everyone - angel food cake with blueberry yogurt.

Diabetes Digest


Small Changes, Big Benefits

By Amy Jasperse, R.Ph., Certified Diabetes Disease State Manager & PEIA Face-to-Face Diabetes Program Educator


Before people develop Type 2 diabetes, they almost always have "pre-diabetes" -- blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. There are 57 million people in the United States who have pre-diabetes and recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during this state.


Research has also shown that if you take action to manage your blood glucose when you have pre-diabetes, you can delay or prevent Type 2 diabetes from ever developing. First, know your risks for pre-diabetes and start to take action. Just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, can reduce the risk for diabetes by as much as 58%.


Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered the fad diets, and have stood the test of time. Here are a few tips on making healthful food choices for you and your entire family.

  1. Eat lots of vegetables and fruits. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
  2. Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
  3. Include dried beans (like kidney or pinto beans) and lentils into your meals.
  4. Include fish in your meals 2-3 times a week.
  5. Choose lean meats and remove the skin from chicken and turkey. The recommended portion for meat is 3oz.
  6. Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
  7. Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
  8. Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. If you're trying to lose weight, watch your portion sizes of added fats.
  9. Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
  10. Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.

To increase activity levels start by walking short distances, adding more distance each day. You will be walking 30-minutes before you know it. Pre-diabetes is a serious medical condition that can be treated, even prevented, by making positive changes in diet and increasing physical activity. Now is the time to start making small changes that are certain to have big benefits.