May 15, 2005
Students and others got plenty of sun and exercise during the School Walk for Health. It is one of the activities in the fight against diabetes, which is becoming more prevalent in rural Alaska in recent years.
Carbohydrates and Sugars
(Adapted from article by Betsy Hornick, MS, RD, LD in Diabetic Cooking 3/04)
Bad For You?
Carbohydrates get a lot of attention these days and most of it is negative. Some diet plans reduce or even eliminate carbohydrates. This is not the answer to all health problems.
Carbohydrates are the starches, fiber and sugars in foods that the body converts into blood sugar (mostly glucose) and uses as fuel. Too much carbohydrate converts into fat, but the same thing happens from eating too much fat or protein.
Two Types of Carbohydrates
Complex carbohydrates are generally called the "good carbs." They provide fiber, vitamins, minerals and other nutrients and are found in grain and grain products such as dry beans and vegetables. They may lower the risk of cancer and other diseases. Whole grains are the most nutritious.
Simple Carbohydrates are sometimes thought to be the "bad" carbs. They are in sugar and syrup and contain calories but few nutrients. But milk, fruit and vegetables also contain simple carbohydrate and they supply important nutrients.
Confusion for Diabetics About Carbohydrates
We used to think that avoiding all sugary food was the best way to control blood glucose. This will help and certainly reduce calories, but all carbohydrates, regardless of where they come from, affect blood glucose. Whole grains, fruits and vegetables provide more nutrients and can help slow the release of glucose into the blood.
Next month: "Are 'low carbs' good choices?"
Healthy Recipe of the Month
Breakfast Pizza
2 cups hash brown potatoes (thawed or re-hydrated)
1/2 cup chopped onions
Nonstick cooking spray
1/2 cup spaghetti sauce or salsa
2 eggs, whipped
1/2 cup shredded cheese
1. Mix together potatoes and onions in small bowl
2. Lightly spray 10-inch nonstick skillet with cooking spray and add potato-onion mixture. Flatten mixture with spatula and cook until lightly browned on bottom, 7 - 9 minutes. Flip and cook other side.
3. Spread spaghetti sauce evenly over potatoes.
4. Pour eggs evenly over surface and cover skillet. Cook 4 minutes.
5. Sprinkle cheese evenly over surface. Cover and cook 1 minute.
6. Remove from heat. Slide potatoes onto serving plate. Cut into 4 wedges.
It's not too late to join the Pedometer Program!
"On The Trail For Diabetes Prevention" is open until May 27th for those 18 or older. Call Kim Jung at X6435 or Pete Christian at X6114 to set up a time to register and walk the Iditarod Trail. You are encouraged to check with your primary health provider before registering.
Walking is one of the best forms of physical activity that most people can do. It is easy on joints and can be done anywhere. Heights and weights (BMI), and skinfolds, or waist circumferences will be assessed at the start and end of the program.
Logo Contest
For Cardiovascular disease prevention
This is a new Indian Health Service Grant at YKHC to treat and prevent heart disease in American Indians/Alaska Natives, especially those with Diabetes.
Specifically, this grant program will be helping people lower their blood pressure, quit smoking, lower their bad cholesterol, lower their triglycerides, lose weight, exercise more, decrease stress, and lower their hemoglobin A1C.
We are looking for a logo to use for our program that would mean something special to the people of the Delta. Themes and key words to keep in mind are: Diabetes, heart disease, native, culture, healthy lifestyle.
Draw the logo in color and attach your name, address, phone number, and village.
Submit electronically to angela_bateman@ykhc.org,
Fax to 907-543-6143, or mail to
Angela Bateman, CVD Coordinator, YKHC,
PO Box 528, Suite 236, Bethel, Alaska 99559
907-543-6999
Deadline is June 1, 2005
Winner receives $200