GET WELL, STAY WELL NEWSLETTER
YOUR GUIDE TO HEALTHY LIVING
November is Diabetes Awareness Month. Diabetes is a condition where people have higher
than normal blood sugar. Nearly 30 million Americans have diabetes. Diabetes has serious
complications when it is not managed well. However, diabetes may be prevented or
managed with diet changes and regular exercise.
Regular screening exams are helpful in catching high blood
sugar levels as early as possible, and for watching trends in
your sugar control. Most adults develop “prediabetes” first, a
condition where sugar numbers are high, but not high enough
to qualify as diabetic. Prediabetes usually lasts for a few years,
before the actual disease develops.
Early treatment is crucial when aiming to prevent diabetes or
complications from diabetes. Some people have physical
symptoms when they develop diabetes but many do not, so it is important to have your sugar
levels checked regularly. This is especially important if you have a family history of diabetes or
have been told you have prediabetes in the past.
What are potential complications related to diabetes?
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Diabetes is the leading cause of blindness and kidney failure in adults.
60-70% of people with diabetes suffer from mild to severe forms of nerve damage — like
problems with pain, numbness or “pins and needles” feelings in their hands and feet.
Living with diabetes doubles the risk of having a heart attack or stroke.
Diabetes is responsible for more than half of all adult lower limb amputations.
In America, diabetes leads to more deaths per year than AIDS and breast cancer combined.
What are the best ways to prevent and manage diabetes?
Exercise, a healthy diet and managing your weight will all help
reduce the risk of developing blood sugar issues. 30 minutes of
daily exercise has been shown to reduce the chance of developing
diabetes and improve other aspects of health as well. If possible,
people should get a combination of both strength training and
aerobic exercise throughout the week for optimal health.
How does strength training help control blood sugar levels?
Regular strength training builds muscle mass and helps our bodies remain sensitive to the
insulin we produce. Insulin is the chemical our pancreas secretes to help keep our blood sugar
levels down by moving from the blood into muscle. The more muscle we have, the more
effectively we can control our blood sugar.
Frequently Asked Questions about Strength Training
What is strength training? Strength training simply means moving your
body with or against a resistance, for the purpose of gaining strength. This
can include any form of resistance, such as your own bodyweight, exercise
bands, dumbbells, barbells or machines.
How much resistance should I be using? This will be trial and error to
start. Generally, you should use the amount of weight that allows you to
perform the required repetitions without losing proper form, but also
challenges you, especially during the last two or three repetitions.
Will strength training make me sore? Like any new form of exercise, you
will likely have some general soreness. This is simply your body’s way of
adapting to the stress that was placed on it. This should not be of
concern unless the soreness becomes extreme or lasts more than 2-3 days.
How can I fit strength training into my day? Make it part of your daily routine. Pack your gym
bag the night before and go straight from work to the gym. If you are a morning person, go first
thing in the morning before work. Most importantly, plan ahead and schedule which days you
will work out each week. If a plan is in place, you will be much more likely to follow through.
Remember, strength training does not require a trip to the gym — you can even do reps during
commercials while watching TV.
Should I eat more protein if I strength train? Although protein intake may need to be
increased with vigorous strength training, most people already eat enough protein in their
normal diets. As a result, protein supplements are usually unnecessary. Eating 20-30 grams of
high-quality protein from food, along with carbohydrates and fluid after a workout, will help your
body fully recover.
Leftover Turkey Quesadillas with Cranberry Salsa
Recipe from http://www.myrecipes.com/recipe/jack-quesadillas-with-cranberry-salsa
Ingredients
Directions
Salsa:
 1 cup whole-berry cranberry sauce
1. To prepare salsa, combine first 7 ingredients. Cover and chill.
2. To prepare quesadillas, heat a large nonstick skillet over
medium-high heat. Coat pan with cooking spray.
3. Add 1/4 cup sliced onions to pan. Saute 3 minutes or until
cooked tender. Remove onions from pan. Reduce heat to
medium.
4. Sprinkle 2 tablespoons of cheese over 4 tortillas.
5. Top each cheese covered tortilla with one-fourth of onions,
1/2 cup turkey, 2 tablespoons cheese, and 1 tortilla.
6. Recoat pan with cooking spray.
7. Add 1 quesadilla to pan. Cook 2 minutes on each side or until
lightly browned and cheese melts. Repeat with remaining
quesadillas.
8. Cut each quesadilla into 6 wedges. Serve
with cranberry salsa and Greek yogurt.
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1/4 cup chopped fresh cilantro
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1/4 cup (2-inch thick) sliced green onions
2 tbsp. chopped green onion
1 tbsp. fresh lime juice
1/2 tsp. ground cumin
1 pear, cored and finely diced
1 jalapeno pepper, seeded and minced
Quesadillas:
 Cooking spray
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1 cup shredded reduced fat Monterey Jack
Cheese
8 (8-inch) whole grain tortillas
2 cups chopped cooked turkey
1/2 cup fat-free, plain Greek yogurt
Nutrition Facts
Per Serving: 1 quesadilla with topping
Calories: 294 / Total Fat: 16.3g / Saturated Fat: 3g / Sodium: 263mg / Carbs: 42g / Fiber: 4.5g / Protein: 19g
For more information, contact Be Well Solutions at (888) 935-7378 or visit diabetes.org.
©Copyright Be Well Solutions, 2015
®
11.2015
November is American Diabetes Month.
How Diabetes
Affects
Heart Health
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Diabetes is now regarded as the
leading risk for heart disease.
Water Works
Water exercise is among the most enjoyable ways to improve your
health. And it improves cardiorespiratory health, muscular strength and endurance,
flexibility and, when done regularly, reduces body fat.
Pool workouts provide a diversion from jogging, hiking, biking, tennis and other
land exercises, especially when you want to avoid jarring weight-bearing actions.
The buoyancy of water supports your body, taking the strain off tender joints and
creating a calming effect. Yet, the resistance of water is perfect for strength building.
As you continually pull and push away the water, you can exercise more strenuously
than it seems.
Besides solo lap swimming, you’ll find group exercise designed for shallow or deepwater aerobics and muscle workouts using various devices. You can avoid dunking
your head with workouts that involve jogging, kicking, lunges and other movements.
Or slow the pace with routines inspired by yoga or tai chi for flexibility and balance.
Check out aquatic classes at your health club or YMCA; visit 1 or 2 in session
to see if they suit your fitness level. Once you’ve learned the basics from a certified
instructor, you may advance to more challenging aquatic routines.
Keeping Kids Tobacco Free
Young girls and boys are more likely to use tobacco if they:
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The link is stronger than many people
realize: Cardiovascular disease claims the
lives of about two-thirds of diabetes patients.
Most people with diabetes have type 2,
in which the body doesn’t use insulin
properly. Type 2 is marked by high blood
sugar. It also triggers an immune response
that causes chronic inflammation. Both
conditions injure the artery walls, allowing
the buildup of cholesterol-laden plaque in
the blood vessels, which hinders blood flow
and raises the risk for heart attack or stroke.
High blood sugar levels can also lower
the body’s production of nitric oxide,
a chemical that helps keep the blood vessels
open. The result is reduced blood flow
that can lead to blood clots, kidney failure,
nerve pain, foot infections, amputation
and blindness.
If you’ve been diagnosed with type 2
diabetes, work with your health care
provider to keep your blood sugar levels as
close to normal as possible. Tight control of
blood sugar can help delay or prevent heart
disease and other serious complications,
including eye, kidney and nerve damage.
“Looking after my health today gives me a better hope
for tomorrow.” – Anne Wilson Schaef
• Have parents who use tobacco.
• Have access to smoking areas and tobacco products
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The Great
American
– especially low-cost or free tobacco.
Smokeout is
• Have friends or siblings who use tobacco.
November 19.
• Watch movies that have smoking in them.
• Aren’t engaged in school or extracurricular activities.
• Aren’t doing well in school or have friends who aren’t doing well in school.
• Use other substances, such as alcohol or marijuana.
>>Continued on other side.
5 Ways to Stop
Winter Weight Gain
Gaining a few extra pounds during
winter is easy to do. You may exercise less
in cold weather. Or you eat more when lack
of sunshine gets you down. Then come the
holidays and all those treats. Here’s how to
avoid added pounds.
1. Exercise. Winter weight
gain largely results from
increased eating and
moving too little. Plan
for extra physical activity
every day and schedule it
in your calendar to offset
those food splurges.
2. Cook at home more.
Choose whole vegetables
and fruits, as well as
whole grains and lean
protein, without the
excess fat, salt or sugar
of heavier restaurant foods.
Type 2 Diabetes: Diet Does Matter
Type 2 diabetes is a health condition that’s strongly linked to what you
eat. Making balanced and healthy food choices every day can help you control your
blood sugar levels.
Preventing rapid swings in blood sugar is crucial to preventing complications from
diabetes, which can include heart disease, eye problems and nerve damage.
What should I eat? Your eating plan is based on individual factors such as gender,
weight, blood sugar level, medications and physical activity level. A variety of
different dietary patterns have been shown to benefit people with diabetes. Consider
working with a registered dietitian who can provide a plan based on your needs.
If you’re just getting started, here are some tips
to remember until you see your dietitian:
> Eat 3 meals per day at regular times, > Enjoy whole grains such as quinoa, barley,
spaced no more than 4 to 6 hours
apart. You may need a small snack
in-between meals.
> Replace sugary beverages (soft
drinks, juice, iced tea, etc.) with
water.
oats and brown rice instead of refined
grains such as white flour and white rice.
> Include high-fiber foods in your meals
and snacks, such as whole grains, legumes,
nuts, seeds, vegetables and fruits.
> Limit sugars and sweets such as desserts,
candies, jam and honey.
Taking control of your eating habits and
your weight can significantly lower your risk
of future complications from diabetes.
3. Avoid alcohol and
By Cara Rosenbloom, RD
other empty calories.
An abundance of festive
meals, drinks and extra
treats can quickly lead to
extra weight. Sample, but
practice self-control. Stock
up on nutritious snacks,
such as unsalted nuts and
plain, air-popped popcorn.
4. Weigh yourself weekly.
Those who do often
control their weight
better.
5. Choose more whole
foods: fresh vegetables,
fruit, legumes, nuts, seeds,
whole grains and lean
protein. Choose fewer
processed and refined
foods that are high in
sugar, white flour and trans
fat. Eat moderate servings
until you are just full, and
avoid that over-stuffed,
too-full feeling.
Keeping Kids Tobacco Free
>>Continued from other side.
Numbers affected: Tobacco use begins primarily during adolescence. Each day in
the U.S., an additional 2,100 youth and young adults become daily cigarette smokers.
However, between 2011 and 2014, the American Cancer Society reported a decline
in smoking among:
• Middle school students – from 4.3% to 2.5%.
• High school students – from 15.8% to 9.2%.
Despite this progress, reducing overall tobacco use
remains a significant challenge. For example, other
national surveys show increases in hookah and
e-cigarette use since 2011.
As a parent, you’re the biggest influence – keep telling your kids how dangerous
and addictive all tobacco products are. Get help at teen.smokefree.gov.
Smart Moves toolkit is at www.personalbest.com/extras/15V11tools.
11.2015
TopHealth® is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended to serve as a substitute
for professional advice. Executive Editor: Susan Cottman. Medical Editor: Zorba Paster, M.D. Sources available on request. © 2015 Ebix Inc. All rights reserved.
Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® ... A Learning Solution powered by Oakstone®.
2700 Corporate Drive, Suite 100, Birmingham, AL 35242 • 800-871-9525 • fax 205-437-3084 • e-mail: editor@personalbest.com • website: www.personalbest.com.