April 15, 2005
Make the most of 'Eating Opportunities'
Diet Tip: Most of us eat too much. Learn to listen to your hunger and forget the "Clean Plate Club." Remember--the less you eat, the sooner you will be hungry again and can have another "Eating Opportunity."
More tips: Rate your food and eat your favorites first. Don't waste your "Eating Opportunity" on something you don't like.
Diabetes Tip: Keeping your blood sugar close to normal is important to prevent diabetes complications such as heart disease, kidney failure and blindness. Regular exercise, particularly walking, will help you keep your blood sugar close to normal.
Exercise Tip: Americans should aim for at least 30 minutes of moderate physical activity each day to improve overall health and prevent chronic diseases such as type 2 diabetes. Using a pedometer and logging your steps each day can help to motivate you to stay active. Hint: Join The Diabetes Prevention and Control Program by registering to walk the Iditarod Trail. See the article below for details.
Walk your way to a healthier life
Do you want to improve your health? Do you like to walk? If the answer to these questions is yes, you are reading the correct article. YKHC's Diabetes Prevention and Control Program is currently sponsoring a 12-week lifestyle activity program that involves most people's favorite type of activity--walking!
Did you know that walking...
- Burns calories and will help you control your weight.
- Can help you to sleep better at night.
- Can lift your spirits.
- Can keep your blood pressure in a healthy range.
- Can help to strengthen your heart.
- Can help to strengthen your lungs.
- Can help to strengthen your muscles and bones.
- Can help to control stress.
- Can improve cholesterol.
- Can put you in a great mood.
- Can be relaxing.
- Can give you confidence.
- Doesn't cost anything.
- Is a healthy activity that can be done with family, friends, and pets.
- Is a low-impact exercise that most people can do safely and at their own pace.
- Is easy on your joints and can be done just about anywhere.
- Is a great way to decrease your chance of getting Type 2 Diabetes, a serious chronic disease that is becoming increasingly more common in the Yukon- Kuskokwim Delta.
- A pair of sturdy comfortable shoes that support your arch and heel.
- Loose, comfortable clothing of any kind.
- To drink enough water before, during and after your walk.
- To have the desire to maintain or improve your health.
Healthy Recipe of the Month
Special recipes are not needed for people with Diabetes--any "healthy" recipe can be included in a food plan. So what is a "healthy" recipe? They will include most of the following:
1. High fiber from whole grains and beans
2. High in vitamins/minerals from vegetables--canned or frozen is OK.
3. Not too high in fat and MOST IMPORTANT a reasonable serving size. Following is an example from the January issue of Diabetes Self-Management.
Southwestern Quesadillas
1/2 cup canned black beansCombine vegetables and seasonings. Heat a skillet and spray with cooking spray. Put one tortilla in skillet, top with half the cheese and half the veggie mixture and top with a second tortilla. Heat until tortilla browns and cheese starts to melt. Turn and brown other side. Cut into 6 wedges. Repeat with rest of ingredients. You will have 12 wedges. One "serving" is 2 wedges.
1/2 cup canned corn
1/4 cup chopped onion
1/2 cup diced red bell pepper (optional)
1/8 teaspoon cumin
1/8 teaspoon garlic salt
4 flour tortillas (try to find whole wheat)
1 cup shredded cheese
Diabetes Travel Schedule
April 5-6: Kasigluk
April 12-13: Grayling
April 19-21: Toksook Bay
April 27: Quinhagak