Transcript
Wellness Matters American Diabetes Month
In the United States, 23.6 million people have diabetes; that’s 7.8 percent of adults and children. For years, the American Diabetes Association has used this month as an opportunity to communicate the seriousness of diabetes and the importance of diabetes prevention and control. Symptoms can be so mild that you might not even notice them. Some people have symptoms, but do not suspect diabetes. Symptoms include: Increased thirst Increased hunger Fatigue Increased urination, especially at night Weight loss Blurred vision Sores that do not heal Many people do not find out they have the disease until they have diabetes complications, such as blurry vision or heart trouble. If you find out early that you have diabetes, then you can get treatment to prevent damage to your body.
What’s inside
Diabetics Needs Glucose Control A Reason to Butt Out A Delicious & Nutritious Thanksgiving Meal Keep Holiday Food Safe Avoid Overeating ABCs of Diabetes Controlling Fight or Flight Response Cancer Screenings
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Polk County Schools November 2010
A Sugar-Free Life is Sweet “I am a sweetaholic! I have tried to cut down on my sweets, but kept going back— figuring I was doomed for the rest of my life. Finally, I said, this is it…no more!” Admitting that sweets were her Achilles’ heel was not easy for Dawn Tomlin, paraeducator at Alturas Elementary. However, she knew that the journey to resolve her weight issues and Type 2 diabetes could not begin without first acknowledging her weakness. Dawn was diagnosed with diabetes in August 2006, and was able to lose 30 pounds by cutting down on her sweets. “Instead of eating a full big bag of M&M’s candy or some other sweets, I would get a small bag,” Dawn recalls. But her weight loss was not long-lived. “As soon as people would compliment me on my weight loss efforts, I figured that was my ticket to start my old eating habits. Soon I would gain back my weight plus more.” On August 24, 2009, Dawn’s determination overpowered her vulnerability. “It was the first day of school and the first day of my life-changing journey,” Dawn affirmed. She recalled her typical diet of fried chicken, mashed potatoes, macaroni and cheese, baked beans with honey barbecue sauce, and a super-sized portion of dessert. However, a new day had dawned! “Now I have lean meat, which is usually grilled, and a variety of veggies,” she said. “I cut the sugar out of my diet—no more sodas, not even diet drink.” Her preference is water and she consumes at least one gallon each day. Dawn admits that the thought of living without pizza was unbearable, so she created a healthy alternative. “I make my own pizzas out of whole wheat tortilla shells, pizza sauce, low fat cheese and veggies. I look forward to the evenings when we have that for dinner.” When asked if she avoids restaurant foods, she quickly gave a negative response. “If we go for a hamburger or chicken we just order it without the bun. Instead of getting French fries on the side, we order vegetables. We even get dessert at the restaurants that offer sugar-free options.” Healthy food choices have made a tremendous difference in Dawn’s life, and her husband’s too. But the biggest change has been in their former “couch potato” existence. Now she and her husband workout at least five to seven days a week. “We started out by walking one or two miles per day while carrying weights. We then joined the YMCA, and are enjoying Zumba, step aerobics, Pilates, the treadmill and lifting weights. Now our daughter is even walking with us!” Dawn measures her success in many ways. Since her initial diagnosis of diabetes in 2006, she has lost a total of 95 pounds; her husband dropped 76 pounds. Both are enjoying walking with their daughter and cross training at the YMCA. She said, “The energy you feel afterwards is great. The best part of all of this is that we are doing it together.” Above and beyond her new wardrobe, which is 12 sizes smaller, Dawn has been removed from all diabetes medications. She said, “The advice I would give to anyone that wants to make a life-changing commitment is this: You’ve got to make up your mind, drink a lot of water, cut out sugar, and exercise. Once you get started you will really see how easy a healthy lifestyle can be!”
Diabetics Need Glucose Control
Diabetes is a disease that affect the way your body uses blood glucose. A main source of energy for our brain, muscles, organs and bodily functions, blood glucose is vital to good health. The problem comes when there is too much glucose for the body to process. Excess glucose in the blood may have a major impact on your overall health including: • Teeth and gums: It is important to practice good dental hygiene by brushing after each meal and flossing daily. Schedule cleaning and dental appointments every six months. • Eyes: Diabetic retinopathy is the most common cause of blindness in adults. Annual dilated eye exams with a specialist can detect early signs of retinal damage, glaucoma or cataracts. • Heart: Diabetes itself is a risk factor for heart disease and stroke. It is important to track cholesterol levels at least two times a year and blood pressure on a weekly basis. • Kidneys: Diabetic nephropathy or kidney disease is among the most common causes of renal failure. Diabetes can cause the small vessels in the kidneys to thicken, resulting in nephropathy. • Feet: Complications with feet are a side effect of diabetes. These may include foot ulceration, tissue death, and ultimate amputation. Keep feet clean, dry and moisturized; check for any blisters, cuts or sores. • Nerves: High blood sugar can damage nerve fibers throughout the body. Known as diabetic neuropathy, damage may include numbness, tingling, burning, or pain in either the hands and/or feet. Diabetic neuropathy may lead to digestive problems, sexual dysfunction, excessive sweating, and uncontrolled blood pressure. Daily monitoring and controlling of blood glucose levels are essential in preventing any of these conditions. Follow doctor’s orders, maintain a healthy eating plan, remain or become smoke-free, and enjoy an active lifestyle to avert these diabetic complications. Contact your Wellness Team (648-3057) to learn about the ABCs of Diabetes and how to save 50% off diabetes prescriptions and supplies, as well as free blood work, and annual eye and foot exams.
A Reason to Butt Out By now, everyone knows that using tobacco is bad for your health; it damages your heart, lowers the amount of oxygen in your blood, raises your bad cholesterol and raises your blood pressure. But did you know that tobacco can increase the sugar levels in your blood and lead to insulin resistance? The more you smoke, the greater your risk for getting diabetes. In fact, the Mayo Clinic found that people who smoke more than a pack a day almost double their risk of developing diabetes. For those who already have diabetes and continue to use tobacco, quitting is essential to managing their condition. Quitting tobacco is hard; if it weren’t, you probably would have already done so. To prepare yourself, start making plans now. Set a quit date and tell your friends and family so that they can support your efforts. It’s probably best not to set your quit date during a particularly stressful time, like the holidays. Start making small changes such as not smoking in the car or while you’re on the phone. Next, choose a strategy. Some people have success quitting cold turkey, but most do not. You may try gradually tapering off the amount of tobacco that you use or you could try nicotine replacement therapies like patches, gum or lozenges. There are also prescription treatments available that your doctor could discuss with you. There are also several types of support programs available. The state of Florida provides a free telephonic QuitLine for residents – 1-877-U-CAN-NOW. If you think a group setting may work for you, try a 6-week Quit Smoking Now session facilitated by the Wellness Team. Classes will be scheduled to begin early January 2011. Contact us at 648-3057 if you would like to see a class in your area. Regardless of the method you choose, the important thing is that you plan to quit!
Great American Smoke-Out November 18 Is it your time to BUTT OUT?
A Delicious and Nutritious Thanksgiving Meal According to the Caloric Control Council, the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone! Surprisingly, most of these calories come from the all-day snacking in front of the TV while watching parades and football. Watch mindless eating of chips, cookies, and holiday treats because they are sure to add up! Thanksgiving does not have to leave you feeling completely stuffed—just eat till you’re satisfied. Check out this Thanksgiving menu courtesy of www.sparkpeople.com.
SparkRecipes Feast Cals Herb Roasted Turkey, 3 oz light meat 140 Apple Cider Gravy, 2 T 20 Vegetable and Fruit Stuffing, 1/2 c 78 Roasted Root Vegetables, 1/2 c 82 Cranberry Relish, 2 T 42 Steamed green beans, 1/2 c 15 Roasted Squash Soup, 1 c 128 Total: 505
Fat 3g 0g 1g 2g 0g 0g 3g 9g
Traditional Meal Turkey, 3 oz light meat Gravy, 2 T Stuffing, 1/2 c Mashed potatoes, 1/2 c Cranberry jelly, 2 T Green bean casserole, 1/2 c Cream-based soup, 1 c Total:
Cals Fat 140 3 g 50 2 g 180 9 g 220 8 g 55 0 g 120 8 g 250 18 g 1,015 48 g
Recipes for the 505 calorie Thanksgiving meal can be found at http:www.sparkpeople.com/chef_meg_thankgiving_09.pdf
Keep Holiday Foods Safe! The holidays are upon us along with those long hours in the kitchen preparing festive meals. Beware! Food poisoning is a serious danger to your health. Fortunately, you can avoid most of the risk by following some simple food handling rules in your kitchen. Clean thoroughly. Wash your hands before and after touching any food you’re preparing or putting away; use soap and warm water for at least 20 seconds. Wash your cutting boards, knives, and counter tops thoroughly. Rub fruits and vegetables under running water, or scrub them with a clean brush. Separate your foods. Be careful not to allow one food item to contaminate another. Keep raw meat, poultry, seafood, and eggs away from other food in your cart while shopping. Don’t slice vegetables on the same surface used for cutting meats, poultry, or seafood. Cook at the right temperature. Cooking food to the proper internal temperature kills harmful bacteria. When microwaving, cover and rotate food to avoid cold spots where bacteria can survive. Remember that color isn’t a reliable way to determine whether food is done. Chill food promptly. Cold temperatures slow the growth of dangerous bacteria. Put perishables in your refrigerator as soon as you bring them home from the store, and be sure cold air circulates freely inside your refrigerator to keep food properly chilled (40 degrees or below is recommended). Defrost food in the refrigerator, the microwave, or under cold running water to maintain a safe, even temperature.
Avoid Overeating
Over eating can be detrimental to our health—both physically and mentally. Here are some tips that can help you through the holidays: Don’t skip breakfast. Make time for breakfast every morning so you don’t feel starved later in the day, which can lead to overeating. Eliminate temptation. Keep junk food out of your house. Know what foods are likely to tempt you so you can steer clear of them. Stay away from diets. Too often, “dieting” means denying yourself the food you really want—then obsessing about it until you can’t control yourself. Concentrate on eating nutritious foods in moderation. Exercise regularly. Aside from controlling your weight, exercise will combat depression, which can be a factor in binge eating. Control your stress. Learn what your “hot buttons” are so you can plan to deal with them appropriately, instead of grabbing junk food to feel better.
ABCs of Diabetes The ABCs of Diabetes is a proactive course through the Wellness Program that provides educations, screenings, and discounts for diabetes supplies and prescriptions. Here are a few of the benefits ABCs of Diabetes participants enjoy: Benefits: Free eye and foot exams Free lipid, HbA1c, kidney function, and blood pressure screenings—two times each year Free Accu-Check glucose monitor Reduced Rx Copayments: Save $600 Generic tier copay $4* retail or mail order per year! Preferred tier copay $37.50* mail order Non-preferred tier copay $62.50* mail order *90-day supply Education/Lakeland: Medical Issues in Diabetes 11/04/10 Nutrition & Exercise 11/11/10 Advanced Diet Planning 12/02/10 Hypertension & Heart Disease 12/09/10 Classes will be in the Palmetto Room at the Jim Miles Professional Building, 5204 US Highway 98 S, Lakeland. All classes start at 4:30 PM, and registration is required. Diabetes Screening: The next diabetes screening will be held Nov. 13 2010 at Phillips, Salomon & Parrish, 4337 South Florida Avenue, Lakeland. Appointments are required. Please email
[email protected] or call Allison Sullins, RD, LD/N at 648-3057 for more information or to schedule a diabetes screening appointment.
Controlling Fight or Flight Response
The ‘fight or flight’ response is the body’s protective reaction to stress, requiring a lot of energy to enhance survival instincts. What exactly happens inside our bodies during this response? Hormones including adrenaline and cortisol are released to stimulate the fight or flight response. These super-hero chemicals increase our heart rate, blood pressure, and blood sugar, providing the necessary fuel to handle a life-or-death situation. Unfortunately, a last minute deadline or an unexpected house guest doesn’t constitute a life-threatening situation, but our brains don’t know the difference. Physiologically, our body reacts to a deadline or fatal accident the same way. If our brain is constantly challenged by stress, these hormones can become toxic in our bodies. Since most of the energy is used to respond to the stressor, other natural functions become secondary. Our memory and attention to details diminish, and the digestive system is inhibited causing indigestion, nausea or constipation. Further, the immune system is suppressed, which can lead to simple illness or more serious issues like high blood pressure, obesity, heart disease, diabetes and even stroke. In order to return the body back to balance or homeostasis, the brain has to turn off the fight or flight response. This is why stress management is essential to good health. We must adopt ways to handle life’s pressures and relieve the body’s continuous state of stress.
Cancer Screenings Can SAVE Your Life!
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KINGSFORD EL BEN HILL GRIFFIN JR. EL MEDULLA EL MULBERRY SR LOUGHMAN OAKS EL LOUGHMAN OAKS EL POLK CITY EL DAVENPORT SOTA
Get On The Bus!
On-site cancer and osteoporosis screenings are provided to you by the Polk County School Board (PCSB) Wellness Program in conjunction with Lakeland Regional Cancer Center (LRCC). This FREE benefit is available to all employees who have PCSB Blue Cross/Blue Shield health insurance. For an appointment, please contact the Cancer Screening Coordinator at each location at least two weeks prior to the screening date. There are no age restrictions for cancer and osteoporosis screenings on the LRCC screening bus.
