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How to Increase Self-Control for Diet & Food

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Dec Infographic 2Food discipline is challenging to maintain throughout the many holiday parties. All the food and desserts act as a constant temptation. To manage your diabetes, you will have to work extra hard to maintain the willpower necessary for healthy eating habits. If you’re worried about struggling with diet and food this holiday season, just keep these tips in mind to increase your self-control and food discipline.

  • Be on the Offense: One of the best ways to stay ahead of your diet is to be on the offense. They say the best defense is a good offense, and the same goes for your food discipline. You can’t fall behind if you start far ahead due to preparation.
  • Define Your Goals: When you have an aim in mind, in this case, to increase your food discipline, one of the most powerful techniques is to define your goals ahead of time. The act of formally defining your goals can serve as a powerful motivator to stay on track. Write your goals down somewhere you can come back to frequently.
  • Practice Self-Compassion: At some point, you may find yourself cheating on your diet or slipping up. With all the temptations of the holidays and the fact that it is a time to relax and be merry with family, you’ll probably find yourself eating some foods you probably shouldn’t. Don’t beat yourself up, it’s not productive in the end.
  • Manage Your Stress & Sleep: As we’ve mentioned earlier, high-stress levels can wreak havoc on every aspect of your wellness if left unmanaged. The holidays might be jam-packed with parties and family plans, but for the sake of your health, both physical and psychological, make sure to get the right amount of sleep every day. Otherwise, you’ll feel extra stressed, fatigued, and much less disciplined with your diabetes management.
  • Make Healthier Treats & Food: In terms of a really practical technique, bake and cook healthy treats and food you can bring with you or serve at the holiday parties you have planned. We have numerous recipes on our website you can check out if you need some good ideas. Check them out here.
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Managing Holiday Stress

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Nov graphic 11By Eloise D. Keene, MS, MPH, RD, LDN, CDE, Certified Diabetes Educator, Diabetes Management & Supplies

Coping with Stress as the Holidays Approach

You have now been on your “wellness journey” for several months. You may have conquered the addition of physical activity to your daily life, added carrots or squash as new meal choices, even gone to the doctor or had your blood / labs drawn here at work. Now, it’s time for the holidays! You can almost smell the turkey or “Tofu Turkey” and hear those jingle bells. It is an exciting time, so why do you feel so jittery and out of sorts as November and December appear on the calendar?

Holidays are supposed to be fun and joyous occasions. But for many, they bring an unusual amount of stress.

Do the children have commitments to activities and events, but you have time constraints?

Are your in-laws arriving for Thanksgiving and staying until Christmas? Will they be at your home preparing your spouse’s family’s traditional holiday meals?

Is this the busiest time of year at your job and you will be working overtime from November 1 until the New Year?

Does the excitement of holiday shopping just get you down? Who to buy for, what to buy, how much to spend on a gift? Does this mean your wallet will be empty all the way to Easter or will you say, “charge it please,” and then look at a mountain of credit card debt in the New Year?

Will you spend the holidays alone? Do you feel that preparing a celebration for one is something you cannot bear?

All of these issues and situations fill our lives with holiday stress and anxiety. The key is how you react and find a solution to manage the stress. How do you normally react to additional stress in your life? Do you find yourself eating more? Munching on one more cookie or slice of cake that work buddies or acquaintances have shared.  Maybe you find it so much more enjoyable to share holiday treats with others.

Do you find yourself accepting more glasses of eggnog or holiday cheer? Stress reduction comes with an increased intake of alcoholic beverages for some individuals. If you have experienced successful weight loss over your wellness journey, it is important to remember that alcoholic beverages are not calorie free.

Did you stop smoking on your path to wellness? Now with holiday stress, do you find yourself yearning for a cigarette? Do holiday parties have you wanting to do something with your hands and that cigarette, cigar or pipe finds its way back into your life. This can seem particularly true when one is drinking more alcoholic beverages, and for some highly stressed individuals, reaching for that smoke and a drink seem to go hand in hand at holiday parties.

Tips to Reduce and Manage Holiday Stress

Learn to say no. You do not need to attend every party nor have your child attend every event they are invited to attend. Select several or just a few and make and create holiday traditions at home.

Make gifts at home for presents. Gifts that offer time spent or activities performed may bring fonder memories than the purchase of an expensive toy.

Select a cost limit for gift purchases. This can reduce the future stress of nagging credit card bills in the New Year.

Offer and buy a gift for someone less fortunate. The idea that one is thankful for what they have and can offer happiness to another is a spiritual gift of gratitude for the giver.

Understand why having guests increases your stress. Do you feel you cannot meet their expectations; do they require you to behave differently and in a way that is uncomfortable for you thus increasing your holiday anxiety?

Does the job stress overwhelm you? Can you think of stress reducers like exercise, prayer, or meditation that will allow you to reach a happy place and combat (overcome) the work stressors?

Stress can be dealt with by emotion-focused based solutions and problem-focused solving techniques. Stress will most likely continue to build if not dealt with appropriately. Denying the problem and not confronting stress (avoidance) only allows stress to continue to build and have negative effects on health and also interfere with your individual wellness journey.

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Stress in the Workplace

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nov graphic 12By Eloise D. Keene, MS, MPH, RD, LDN, CDE, Certified Diabetes Educator, Diabetes Management & Supplies

Signs of Stress can be both Physical and Emotional 

A variety of conditions and issues can create stressful situations in the workplace. Stressors at work can be new managers, new hires, new equipment, new software programs and even a promotion.

The need to work longer hours, having specific timelines for project completion and needing additional time to learn and experiment with a new program might have one pulling their hair out or heading towards their favorite snack for comfort. How does one recognize the signs of stress and then reduce or manage that stress? How can you learn to balance the elements in your professional and personal worlds to enjoy the benefits of good health and personal fulfillment?

Stress affects the body and can contribute to the development of the following chronic conditions: hypertension, ulcers, and migraine headaches. Stress can also exacerbate existing conditions such as diabetes and heart disease.

Signs of stress can be both physical and emotional:

  • Headaches
  • High blood pressure
  • Fatigue
  • Ulcers
  • Trouble sleeping (Insomnia)
  • Excessive sweating
  • Anger
  • Nervousness
  • Irritability
  • Frustration
  • Anxiety
  • Depression

Two strategies for healthy coping of stress:

  • Emotion focused is where the individual acknowledges their feelings to relieve stress.
  • Problem focused is where an individual looks at the stress from an objective viewpoint and attempts to systematically resolve the stress.

An unhealthy coping strategy is avoidance. Avoidance is when a person refuses to address the stressful situation which may lead to health problems.

Ways to manage stress:

  • Get adequate sleep
  • Get regular physical activity or exercise
  • Eat a healthy diet
  • Practice meditation and deep breathing exercises
  • Find a support system (close friends, family members, spouses or partners)

Remember, stress does not have to beat you! Take charge and be intentional about your health!

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Choosing a Meal Plan For Your Wellness Journey

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plateBy Eloise D. Keene, MS, MPH, RD, LDN, CDE, Certified Diabetes Educator, Diabetes Management & Supplies

A variety of meal plans can be healthy choices for different people who are exploring avenues to wellness. In today’s world, being bombarded by food and diet plans can make the average individual’s head swim with the vocabulary of high-fat, low-fat, saturated fat or trans fat. Finding which meal or dietary plan is right for you and your family takes research and discernment. Finding your personal wellness eating regimen is key to overhauling your lifestyle. Here’s what our experts have to say about popular diet plans.


A variety of physicians and health gurus have been touting the Mediterranean diet since the early 1960’s when epidemiologist, Dr. Ancel Keys, brought back research from a study on the health of people living in the Mediterranean region of the world.  The diet was designed to help people reduce the risk of cardiovascular diseases.  It was accompanied by huge amounts of daily exercise by the study participants. The diet was rich in vegetables, fish, seafood, and olive oil.  All choices that have high levels of omega 3 fatty acids and monounsaturated fats that promote heart health.  This meal is nutrient dense yet moderate in daily caloric distribution based on a 2,000 calorie daily intake.

A meal that adheres to the Mediterranean diet plan might include: 3 -4 ounces of baked fish, 1 cup of green salad made from a dark green leafy vegetable, (romaine lettuce, raw spinach or kale) cucumber, tomato, or onion slices, 2 ounces of olive oil and balsamic vinegar dressing, a 4 ounce baked sweet potato, a small apple and 4 ounces of unsweetened plain Greek yogurt.


The Healthy Plate Meal Plan is based on a European model, originally used as a tool for those with diabetes. The design uses a 9 inch plate cut into two halves, and then one half is divided into a half. The largest portion of the plate is for veggies that do not greatly influence blood glucose to rise. One smaller section of the plate is used for protein foods, like eggs, tofu, fish, nut butters, poultry and/ or lean meats.  These foods have a moderate effect of raising blood glucose levels.  The other smaller section of the plate is used for starchy vegetables, grains, beans, or pasta.  These are the foods that most affect blood glucose values as carbohydrate sources create the greatest rise in blood sugar.  The “Healthy Plate” method is a tool that can be used for children, young adults, seniors and the chronically ill.  The tool can be used to plan breakfast, lunch, dinner, and snack meals.


In today’s world of meal planning and diets the terms fast and intermittent fasting are being used by lifestyle coaches, personal trainers,  health care professionals and the everyday person, who is looking to lose weight. The definition of those words may hold the key to a meal plan that helps an individual achieve his or her healthy body weight. To fast means to abstain from food, to omit to take nourishment in whole or in part and to go hungry.

5/2 DIET

Since 2012, the British meal plan/diet craze that has swept the “Weight Loss World” has been the 5/2 diet.  This plan required people to eat anything they wanted for five days and then going on a fast for two days per week where calories are restricted to 600 calories for males and 500 calories for females.

This plan is considered a non-consecutive day fast, it is also not a true fast as water is not allowed. It is based on the concept that the usual dietary intake for the British population would have been 2,000 calories daily and that dieters are restricting intake to ¼ that amount on a fasting day.  New information has reported the caloric intake has been raised to 800 calories per day.

16/8 PLAN

Another plan for an intermittent fasting diet is the 16/8 plan.  This plan requires an individual to eat for eight hours and restrict calorie intake for the remaining sixteen hours of a 24 hour day.  During the eight-hour period, the amount of food eaten is not limited.

The selection of a meal plan or dietary regimen with food choices for the healthy individual is based on personal lifestyle, philosophical belief systems, economic status, and individual food preferences.  The meal plan or pattern for an individual with a specific health condition may be recommended by a Registered Dietitian or health care provider.

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boyBy Eloise D. Keene, MS, MPH, RD, LDN, CDE, Certified Diabetes Educator, Diabetes Management & Supplies

Whether they travel 1,500 miles or drive fifteen minutes away, going off to college for an individual living with Type 1 diabetes (T1D) is a challenge. Therefore, it is important that students with T1D learn to self-manage the disease on their own.

As a college bound student, they may have limited opportunities to ask, “Hey Mom or Dad have you ordered my diabetes supplies and insulin?” However, the need to replenish these critical items are detrimental to managing the disease. In light of this, colleges around the country have made accessing resources easier for students living with chronic illnesses like diabetes through the school’s Office of Disability Services (ODS).

ODS’s policies call for reasonable accommodations to be made for students with documented disabilities on an individualized and flexible basis. It is the responsibility of the student to seek available assistance and to make their needs known.

To access these resources, the ODS may require a few things: a letter from the student’s physician with the Type 1 diagnosis, a letter stating that the parents or family are still allowed to participate in and have knowledge of the student’s current healthcare status, and a list of things the student will need to make self-care possible. Students living with diabetes should always be prepared to request support and assistance with managing campus activities. Here’s a quick list of items T1D students may need to make their college experience safer and better:


  • Students should request a room that has a refrigerator for snacks and insulin. Also, ask for housing close to the cafeteria and work with cafeteria staff to obtain nutritional information on the meals they serve.
  • Be sure to inform roommates, friends, and residential assistants that the student has Type 1 diabetes.  Educate them about the disease and garner their support as the student’s “survival team” to help them during highs and lows.


  • Inform instructors and professors about the condition.They will need to know if the student must leave the classroom or if they are showing signs of blood glucose swings.
  • Consider asking for early registration for classes or breaks for self-care.
  • Inquire about attendance policy waivers to accommodate for high and low blood glucose episodes or diabetes-related illnesses. This includes being prepared to ask to reschedule exams because of hypo or hyper glycemic episodes.


  • Know and understand the symptoms for low blood glucose. These can include slurred speech, confusion, tiredness, shakiness, cold pale skin, cold sweats, blurred vision, headaches, nausea, nightmares, and many more symptoms.
  • Know how to treat these symptoms: be sure to carry at least 15 grams of a rapid acting glucose source.  Students will need to carry with them supplies to treat “lows” and keep a “low box” filled with goodies in a frequented place. Items in the box can include skittles, glucose tabs, glucose gel or icing, jellybeans, raw sugar, regular soda, juice, or even gummi bears. The box should also contain emergency glucagon.


  • Students should always know their numbers and carry all supplies with them to late-night study groups or parties.
  • If relying on external insulin delivery systems, always have a back-up insulin pen or vial.  When using a continuous glucose monitor (CGM) always be prepared to check numbers with test strips and monitor if the value does not seem appropriate.
  • When partying, remember, drinking alcohol has effects on blood glucose values and alcohol is processed differently in everyone’s body.  In one evening, a T1D student could go high, go low, or stay low and pass out, not from drunkenness but due to hypoglycemia.
  • Always eat something before drinking and be sure to let friends and roommates know about the disease and ensure they understand that hypoglycemia may have the symptoms of drunkenness. Be aware that hypoglycemia could happen several hours after ingestion of alcohol.

Although self-managing on their own may sound daunting, everyday across the country students with T1D are on college campuses living and loving their post-high school years. To learn more about your college’s Office of Disability Services, please inquire about ways to contact them via the school’s website or admission’s office.

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Obesity in Children

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By Eloise D. Keene, MS, MPH, RD, LDN, CDE, Certified Diabetes Educator, Diabetes Management & Supplies

obesity graphic

Childhood obesity affects all groups of children in today’s America and in 2019 the United States is experiencing an epidemic of this condition.

The Centers for Disease Control and Prevention (CDC) reports in data from 2015 -2016 that the rate of childhood obesity has more than tripled since the 1970’s with as many as one in five (1 in 5) children aged six through nineteen (6-19) who suffer from this condition. CDC statistics have children from two through five years old experiencing a 10.4 % (percent) rate of obesity. Children between the ages of six to eleven (6 -11) fare worse with an obesity rate of 15.3% (percent). These rates are based on growth charts that measure height and weight by age and gender.

Obesity in children is defined as a case in which BMI (Body Mass Index) exceeds the recommended level for age and height. Obesity has previously been defined as a state of malnutrition. Over nutrition with excess caloric intake but lack of necessary nutrients is still a form of poor nutrition.

Developing obesity in childhood can be influenced by factors of lack of economic resources, lack of physical activity, social conditions (lack of access to food, unsafe neighborhoods) mental health status and genetics.

Research suggests that childhood obesity can be a precursor to chronic adult health conditions, such as hypertension, dyslipidemia (i.e. high cholesterol, high LDL and high triglycerides) cardiovascular disease and Type 2 diabetes.

Families may create an aggregate of risk factors that predispose the children to obesity by the choice of high fat, high caloric foods and the lack of physical activity or exercise. For children in most stages of growth it may be more important to encourage more physical activity than caloric restriction.

The keys to less childhood obesity may be found in an increase in physical activity, the limitation of less healthy high fat, high sugar, high sodium foods and the choice of higher nutrient density and lower in calorie and fat foods.

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Local diabetes supply company set to train people living with diabetes on use and benefits of continuous glucose monitors, time in range therapy

People living with diabetes, caregivers, health professionals and students are invited to free workshop on CGM use and self-care techniques on August 6th from 6 – 8 PM in New Orleans

New Orleans, LA – July 25, 2019 – New Orleans-based Diabetes Management & Supplies (DMS) has partnered with Medtronic, a global medical technology, services and solutions company to host the Your Time in Range Forum, an educational workshop designed to help people living with diabetes learn about self-managing the disease and improving their quality of life with continuous glucose monitors (CGMs) and time in range therapy.

Diabetes is a chronic health condition that affects how the body turns food into energy. A person with diabetes, either doesn’t make enough insulin or cannot use the insulin it makes as well as they should. As a result, too much or too little blood sugar stays in the bloodstream. Over time, this could cause serious health problems, such as heart disease, vision loss and kidney disease. Time in range is the percentage of time glucose levels are in a normal range – between 70 – 180 mg/dL, per unit of time. More time in range means fewer severe highs and lows and could result in a healthier quality of life for people living with the disease.

“We are excited to bring this event to New Orleans and to educate people struggling with pre-diabetes, Type 1 and Type 2 diabetes about techniques and technologies that will help them self-manage the disease,” said Cynthia Pazos, President of Diabetes Management & Supplies. “Our goal is to fill every seat and to inspire individuals living with diabetes to work towards maintaining a healthy lifestyle.”

Attendees will receive hands-on training on how to use CGMs and maintain time in range glucose levels. In addition, clinical healthcare professionals and DMS staff will be available to qualify patients for diabetes supplies and discuss self-managing techniques. Guests will enjoy healthy meal and dessert sampling from local chef, Ashley McMillan.

The forum will take place on Tuesday, August 6th from 6 – 8 PM at the Buddy Stall Diabetes Learning Center located at Diabetes Management & Supplies’ office at 10 Commerce Court, New Orleans (Elmwood Business Park), LA. The event is open to individuals living with diabetes and their families, caregivers, healthcare providers, healthcare technologists, nutrition experts and students. Seating is limited. Only the first 100 registrants can participate. To attend, email by August 2nd.

DMS has been in business for over 20 years in New Orleans. Ranked as one of the nation’s largest resources for patients who have diabetes, the company provides not only medical supplies to tens of thousands of individuals, but equips healthcare professionals, patients, and caregivers with a comprehensive education program for managing the disease.

About Diabetes Management & Supplies

Diabetes Management & Supplies was launched in 1997 by pharmaceutical and medical device industry veteran, Cynthia Pazos. As one of the largest distributors of diabetes products and supplies in the U.S., the company is dedicated to the prompt and proper fulfillment of customer’s needs for diabetic supplies. DMS offers the most complete selection of insulin pumps, continuous glucose monitors, blood glucose monitors, test strips, insulin syringes, orthopedic shoes, and medical home equipment. Today, DMS is the largest diabetes supply company in Louisiana and ranks as one of the largest nationally, serving tens of thousands of people in all fifty states and Puerto Rico.

Media Contact: Michelle Jackson

Diabetes Management & Supplies Media Liaison

t. (678) 548-2461


Event Flyer:

Flyer v4

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10 Steps to Preparing for an Emergency

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By Eloise D. Keene, MS, MPH, RD, LDN, CDE, DMS Certified Diabetes Educator

When an individual has diabetes, it is important to have a plan in place in case of an emergency situation. These situations may be as a result of a natural disaster such as a flood, tornado, earthquake or hurricane; however, they can also be man-made disasters like gas leaks, power outages, hazardous chemical spills, or even fires. Any of these incidents may cause a person with diabetes to leave or evacuate from their current location and find themselves in an entirely different environment. Having a preparedness plan can make this transition for the person with diabetes easier and more efficient for all those involved.

Here’s how to prepare:
1. Wear a medical ID that informs everyone that you have diabetes.
2. When possible, have a to-go kit or bag already prepared for a possible evacuation (a must during
hurricane season). The bag should include:
  • A plastic baggie with a pen/pencil, notepad/notebook, your current prescription for oral or injected medications and supplies, your health insurance card, living will, and healthcare power of attorney information.
  • Contact information for your healthcare providers and two emergency contacts.
  • A letter from your diabetes healthcare team that provides your most current diabetes treatment regime.
  • If possible, a 30-day supply of all medications.
  • Blood glucose testing supplies with one or two meters and extra batteries.
  • CGM supplies for use with a continuous glucose monitoring system.
  • Insulin pump supplies to include, extra batteries, several infusion sets, several reservoirs or cartridges, and/or pods.
3. A cooler/ice chest with refreezable gel packs ready for insulin and unused injected medications.
4. Two to three day supply of non-perishable food (i.e. meal replacement bars and shakes, peanut butter, cheese crackers and dry cereal).
  • Three day or more supply of bottled water.
  • Rapid acting carbohydrate source to treat hypoglycemia (i.e. hard candy, 6 oz. juice boxes, regular soda, glucose tablets, sugar, honey, or glucose gel).
5. Containers or empty laundry detergent- type bottles for used testing or insulin delivery supplies.
6. First aid kit with cotton swabs, topical medications, bandages. etc.
7. Pack extra comfortable clothing, include extra underwear and socks.
8. Have a mobile phone with extra batteries or an extra charger.
9. Have cash stored in a waterproof and insulated to-go bag.
10. Select a designated location to meet if you and family members become separated and you are unable
to contact them.
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How healthy is your gut?

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Do you suffer from bloating, constipation, diarrhea or a lack of regularity?

Are you always hungry and cannot seem to control your appetite or maintain a healthy weight?

If so, you too are like many others who may be suffering from an unhealthy gut.

Now you may be wondering, what is all the talk about and why is there so much conversation about the gut?

The answer is simple; a healthy gut and GI tract may be the two secret keys to better health.

We see it on television, read it in magazines (especially at the supermarket), hear it on the radio, on podcasts and watch it on YouTube videos. Gut health is everywhere. Every health ambassador on every platform, preaching the importance of the health and wellbeing of the intestinal tract and the micro flora found within it.

The goal of the “healthy gut” is to get the entire gut flora back in “wack”, as scientific as that sounds. “Healthy gut” biome is great for nutrient absorption and toxic elimination. Science is starting to recognize that a unhealthy gut can cause symptoms that may cause stomach bloating, skin issues, obesity and even poor sleep.

A “healthy gut” can develop by eating more fermented foods and good bacteria. There are several foods that support the human microbiome, supply the right bacteria and then help to promote the “healthy gut”. These foods include both prebiotics and probiotics that initiate and maintain the healthiest environment inside one’s gut.

Prebiotics initiate and feed the gut’s micro flora. They are essential nutrients that nourish and grow the signals that initiate the healthiest responses from the immune and endocrine systems. Prebiotics are the source that nourishes and nurtures the growth of probiotics in the microbiome. Prebiotics can establish an environment for growth in the large intestinal tract with the most active, healthy microbiome that produces the signals for satiety, blood glucose regulation, immune system support, and gastric emptying regularity.

Foods that encourage a healthy gut are dairy free yogurt, yogurt and kefir. These foods contain strains of probiotics or good bacteria that are beneficial and that help repair the gut and possibly decrease some symptoms of “Irritable Bowel Syndrome.” Yogurt has three strains of good bacteria while kefir has ten strains of the active bacteria.

Garlic and onions are prebiotics that help feed the healthy bacteria that already exists in the gut. High fiber food choices like lentils and green beans improve the gut. Using coconut oil, a medium chain fatty acid can also produce a positive effect on the human micro biome.

Lastly, a source of both prebiotic and probiotic strength for wellness of the gut environment is found in chocolate. Of course, as with all food choices moderation is a key when adding this particular food to the individual’s meal plan.

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Fasting Safely

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spoonDuring the month of April, people of various faiths will celebrate holidays that will include religious or spiritual fasting. Lenten fasts of no meat on Fridays to the week-long and a day Passover ritual of abstaining from leaven breads, are religious practices and cultural beliefs that are followed by individuals of all ages and walks of life. Among the many who will fast are those with diabetes.

Generations of people who have Type 1, Type 2, or gestational diabetes, will celebrate their faith by limiting their intake of food, water or both items for one meal, a whole day, or even for several days.

The limitation of food or fluid intake for even just one meal can have an effect on a person with diabetes, therefore, it becomes important for those with the disease to recognize the symptoms of a potential hypoglycemic episode, to know how to adjust insulin to match carbohydrate intake, to alter physical activity and to understand how to use medical technologies to help them maintain good glucose management while they practice their religious observances.
Tips for fasting safely:
  • Always speak with your doctor or health care provider or diabetes educator before starting a fast.
  • Wear diabetes medical alert jewelry - bracelet, necklace, dog tags - at all times.
  • Keep emergency contact information on you where it can be quickly found.
  • Understand that fasting can affect medication regimes – a change in eating schedules can directly affect when medications are taken.
  • Check blood glucose more frequently.
  • Do remember for many religions, there are exemptions from participating in the fast if doing so would jeopardize the health and safety of the individual.
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Ordering Supplies and Equipment

A diabetes treatment plan is very important. Make sure you know how things should work. Carefully following any medication orders and instructions is vital to your plan's success. Make sure you don't run out of supplies just as you refill prescriptions so you don't run out of medication.

Here are some ways you can let us help you reorder supplies:

At Diabetes Management & Supplies, we value the part we play on your treatment plan team and realize that winning is promoting good health.