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Wellness Newsletter Camden County Board of Commissioners Danny Daniels — Nurse Case Manager 200 East 4th Street, P.O. Box 99, Woodbine, GA 31569 PREVENTING DIABETES BOOSTING METABOLISM PERMANENT WEIGHT LOSS ---PAGE BREAK--- Diabetes Prevention 5 Tips For Taking Control Tweaking your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider these tips. When it comes to type 2 diabetes — adult onset the most common type of diabetes — prevention is a big deal. Consider the statistics. Diabetes affects nearly 21 million people in the United States and 230 million people worldwide, according to the American Diabetes Association and the International Diabetes Federation. And that number is on the rise. In the United States alone, experts at the Centers for Disease Control and Prevention expect diabetes to affect more than 48 million people by 2050. Scary? Of course. But you don't need to become a statistic. Tweaking your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider the latest diabetes prevention tips from the American Diabetes Association. Tip 1: Lose extra weight If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Involve other family members as well. Motivate yourself by remembering the benefits ---PAGE BREAK--- of losing weight, such as a healthier heart, more energy and improved self-esteem. Tip 2: Skip fad diets Low-carb, high-protein or other fad diets may help you lose weight at first, but they're not likely to help you maintain a healthy weight in the long run. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan. Choose healthy foods low in fat and calories, including fruits, vegetables and various lean foods from the other major food groups. Tip 3: Get plenty of fiber It's rough, it's tough — and it can reduce the risk of diabetes by improving your blood sugar control. And that's not all. Fiber also reduces the risk of heart disease. It can even promote weight loss by helping you feel full longer. Aim for 25 to 50 grams of fiber a day. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds. Tip 4: Go for whole grains Whole grains are another important piece in the diabetes- prevention puzzle. Try to make at least half your grains whole grains. Even if you've been eating white bread and baking with refined flour for years, switching to whole grains might be easier than you think. Many foods made from whole grains come ready to eat, including various breads, pasta products and ready-to-eat cereals. Look for the word "whole" on the package and among the first few items in the ingredient list. Try to choose items with at least 3 grams of fiber per serving. ---PAGE BREAK--- Tip 5: Get more physical activity Increasing your physical activity can help you lose weight. But even if it doesn't, it's still important to get off the couch. Whether you lose weight or not, physical activity lowers blood sugar and boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range. With your doctor's OK, aim for at least 30 minutes of moderate physical activity a day. Take a brisk daily walk. Ride your bike. Swim laps. If you can't fit in a long workout, break it up into smaller sessions spread throughout the day. Even trading the elevator for the stairs and parking farther from your destination are steps in the right direction. Make it a team effort The American Diabetes Association recommends blood glucose screening for everyone at age 45. If you're overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes — ask your doctor about earlier testing. Also share your concerns about diabetes prevention. Your doctor will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors. ---PAGE BREAK--- Boosting Metabolism: 10 Tips That Work Metabolism. Simply put, it’s the process by which the body makes and uses energy (calories) for everything from the cellular absorption of nutrients to running a marathon. Sounds like pretty boring science on paper. Except that knowing how to efficiently metabolize calories could translate into a healthier body. Whether you’re trying to lose extra pounds or preparing for the inevitable metabolic slowing that comes with age, here are some sure-fire ways to boost your metabolism to keep your energy pulsating and your body in shape. 1. Build lean body mass. As mentioned above, metabolism slows as we age – by as much as two percent a year! But there is something you can do to counterbalance nature. “Muscle is the single most important predictor or how well you metabolize your food, how well you burn calories and burn body fat,” insists Shari Lieberman, author of Dare to Lose. Strength training with dumbbells or resistance bands at least twice a week is essential to boosting your metabolism. Repeat – essential. And here’s the really good news: Your metabolism stays pumped for many hours after you finish your workout. 2. Get moving. You know the drill, but here’s a reminder. At least 30 to 60 minutes of walking, jogging, cycling, swimming or some other form of aerobic exercise a minimum of three times a week is the other half of the exercise equation. “People don’t like to hear it but you have got to exercise,” says Lieberman. 3. Eat. It may sound crazy to those trying to lose weight by severely restricting their daily caloric intake, but the problem with this old school of thought, explains Michigan dietician Julie Beyer, is that it actually slows metabolism. “Every cell of the body is like a flashlight bulb,” she explains. “When our bodies don’t get ---PAGE BREAK--- enough food, or fuel, every cell burns less Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss. 4. Ditch the sugar. Of course, you still have to make good choices about what you eat. “When you eat sugar you throw your metabolic switch into fat storage mode,” says Lieberman, who suggests a predominately low glycemic index diet, meaning foods that, unlike sugars, are broken down gradually to help maintain an even blood-sugar level. 5. Don’t skip breakfast. It’s a fact that people who eat a healthy breakfast are skinnier than people who don’t. And try to think outside the box. A breakfast bowl of vegetables and brown rice is a great way to kick-start your metabolism for the day. 6. Include hot foods. If Mexican and Thai are favorites, you’re in luck. “Spicy food that has hot peppers in it appears to boost metabolism,” Lieberman says. 7. Drink green tea. “There are unhealthy things that can boost your metabolism, like a really strong cup of coffee, or nicotine, but I would never say go have a cigarette!” says Michelle Streif, a personal trainer in Nebraska. Nor overdo it on caffeine, which also has undesirable side effects. Instead, go for green tea, says Lieberman, which is known to stimulate metabolism longer and more effectively than coffee. 8. Don’t forget H2O. Staying well hydrated is essential to flushing the body of toxic by-products that are released when fat is burned. Cold water may also give your metabolism at least a small boost because energy is required to heat the body. 9. Avoid stress. At all costs. “Stress can actually cause weight gain, particularly around the tummy,” says Lieberman. Why? Because physical and emotional stress activates the release of cortisol, a steroid that slows metabolism. ---PAGE BREAK--- 10. Sleep. Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. Additionally, we now know that lean muscle is regenerated in the final couple of hours of sleep each night, says Beyer. Which takes you right back to tip number one! 20 Tips For Permanent Weight Loss Permanent weight loss can be a challenge. Weight maintenance is much like weight loss. The principles are essentially the same: Eat healthy foods, control your portion sizes and exercise regularly. And to keep the pounds off permanently, you need to incorporate the new, healthy behaviors into your routine so that they become a natural part of your daily life. Here are 20 ideas to reinforce your healthy lifestyle and to keep you committed to permanent weight loss. 1. Exercise 30 to 60 minutes each day. If time is limited, exercise for several brief periods throughout the day — for example, three 10-minute sessions rather than one 30-minute session. 2. Eat three healthy meals during the day, including a good breakfast. Skipping meals causes increased hunger and may lead to excessive snacking. 3. Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber. ---PAGE BREAK--- 4. Weigh yourself regularly. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become even larger. 5. Don't keep comfort foods in the house. If you tend to eat high-fat, high-calorie foods when you're upset or depressed or bored, don't keep them around. Availability of food is one of the strongest factors in determining how much a person eats. 6. Plan a family activity. Get the family together to go for a bike ride, play disc golf or kick the ball around in the yard. 7. Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites — sweets or junk food, for example — you won't be so hungry. 8. Pay attention to portions. Serve meals already dished onto plates instead of placing serving bowls on the table. Take less than what you think you'll eat. You can always have seconds, if really necessary. 9. Create opportunities to be active. Wash your car at home instead of going to the car wash. Bike or walk to the store. Participate in your kid's activities at the playground or park. 10. Sit down together for family meals. Avoid eating in front of the television. TV viewing strongly affects how much and what people eat. 11. See what you eat. Eating directly from a container gives you no sense of how much you're eating. Seeing food on a plate or in a bowl keeps you aware of how much you're eating. 12. Vary your activities. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities — karate, ballroom dancing, cross-country skiing, tennis or Pilates. ---PAGE BREAK--- 13. De-stress your day. Stress can cause you to eat more. Develop strategies that can help you relax when you find yourself becoming stressed. Exercise, deep breathing, muscle relaxation techniques and even a good laugh can ease stress. 14. Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you're going to eat before you start and have the rest boxed to go. 15. Plan healthy snacks. The best snacks include fruits, vegetables, whole grains and low-fat dairy products. Fruit smoothies, sliced fresh fruit and yogurt, whole-grain crackers, and carrot and celery sticks with peanut butter are all good choices. 16. Start your day with a high-fiber breakfast cereal, such as bran flakes, shredded wheat or oatmeal. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal. 17. Walk for 10 minutes over your lunch hour or get up a few minutes earlier in the morning and go for a short walk. 18. Plan a week's worth of meals at a time. Make a detailed grocery list to eliminate last-minute trips to the grocery store and impulse buys. 19. Look for a distraction when you're fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away. 20. Reward yourself. Losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends. ---PAGE BREAK---