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| Site Locations |
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Las Colinas Medical Center
6750 N. MacArthur Blvd #100
Irving, Texas 75039 |
| Kathryn Fink, MS, RD, CSSD, LD |
Nutrition & Fitness Consultant
214-850-9573 |
| Belief & Motto |
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"There's always room for ice cream and chocolate!"
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| National Diabetes Month! |
November 2009 |
Hello! 
With the fall season upon us, my thoughts turn to fall activities and the upcoming holiday. You can enjoy the season and remain faithful to your healthy nutritional & exercise goals.
Healthy regards,
Kathryn Fink, MS, RD, CSSD, LD
Nutrition & Fitness Consultant
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November is National Diabetes Month
About
30/100,000 people develop type 2 diabetes every year in the US. However, prior to developing type 2 diabetes,
most people go through what is called "pre-diabetes." This is when blood glucose levels are higher
than normal but not high enough to be considered diabetes. Recent research has shown that some long-term
damage to the body, especially the heart and circulatory system, may already be
occurring during pre-diabetes.
A
recent study, however, found that it is possible to treat pre-diabetes and even
prevent the development of type 2 diabetes.
The Diabetes Prevention Program study found that while some medications
may delay the development of diabetes, diet and exercise worked better. Just 30
minutes a day of moderate physical activity, coupled with a 5-10% reduction in
body weight, produced a 58% reduction in diabetes.
Knowing
your risks for pre-diabetes and taking action to prevent diabetes if you have,
or are at risk for, pre-diabetes is the first step. People with pre-diabetes can expect to
benefit from much of the same advice for good nutrition and physical activity.
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Tips for
Thanksgiving
Get active! Physical activity is the easiest way to
counteract eating a few more calories than you usually do. Take a walk or get the family started on
a game of touch football.
Snack!
Eating some low calorie foods while you are getting everything
ready for dinner, or waiting for everything to be ready, will help you eat
less at the table. A few veggies
with a low calorie dip is a great healthy snack to keep you from overdoing
it at dinner.
Pick your favorites! You do not have to eat some of every
food on the table. Choose the ones
you like the best and skip the others.
For example, if you love stuffing, leave off the rolls.
Decrease
portions! Most Thanksgiving tables
include several high calorie foods.
Eating very small portions or "samples" will allow you to try more dishes.
Source:
American Diabetes Association website
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Disordered
Eating and Family
Individuals who struggle with an eating disorder find holidays to be
increasingly stressful. Here are a few tips to assist.
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Remember that many family members do not understand their comments may
be inappropriate
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Use your positive self-talk to get you through the meals and comments
from family
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Tell your family members you have a dietitian and a meal plan. Thank you
for your concern, but that is my dietitian's job.
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Make time for yourself and your needs for health, both physical and
mental
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Turkey trot
Consider doing the turkey trot with your family. This is a great family
bonding time, as well as a way to start the day off right with some exercise. There is a 5 k, which is ~ 3miles. You can even bring your dog.
As a benefit, you can take your receipt to any Dallas YMCA and will
receive a free pass for 25 workouts at your local YMCA. This gives you an
opportunity to check out your local facility and all the great offerings they
have.
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Another
Thanksgiving Favorite: Cranberries
During Thanksgiving week, visions of turkey, stuffing and sweet potatoes begin
to stir our appetites. But let's not forget about a delicious, colorful and
healthy addition to our holiday table: the cranberry.
Enjoyed in stuffing, sauce and salads, the ruby color of cranberries may make
them a holiday tradition, but the antioxidants they contain make them healthy.
Cranberries contain several different antioxidants. Their crimson color comes
from a flavonoid that may help lower your LDL (bad) cholesterol and help reduce
the risk of heart disease and stroke. Cranberries may also protect you from
certain cancers, gum disease, urinary tract infections and stomach ulcers.
While more research is needed on some of these benefits, add cranberries to
your holiday fare - and all year round.
Produced by ADA's Public Relations
Team
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Special Thanks
Student Intern providing a special touch in her own unique way.
Thank you Kelly Zindel, a student/intern from Eastern Michigan University, for her contributions this month with clients, projects and newsletter content.
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Newsletter Ideas
Suggestions!
What would you like to see in our Newsletter? Please send your ideas/suggestions for future articles to Kathryn.
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