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........taking health and wellness to a whole new level
November 2007 - Vol 4, Issue 11
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Welcome to our monthly e-newsletter! We hope that you will find this and future issues helpful and relevant. We are very interested in hearing from you. Please let us know about topics you would like to see covered in the future. In our last newsletter we explored whether gluten could be dangerous to your health. With the upcoming holidays, we struggled with the idea of promoting ways to minimize or avoid holiday weight gain, but decided to focus on diabetes prevention in honor of National Diabetes Month. You can find tips for preventing holiday weight gain in our newsletter from last year (click on quick link 'preventing holiday weight gain'). Look for information on seasonal affective disorder in our December e-newsletter.

Don't forget to check out our recipe of the month. Our recipe this month comes from Birgitta Hellman's cookbook 'taste this: ordinary ingredients/extraordinary flavours' and can be modified to be diabetes-friendly.

Portland Health and Wellness is anything but your typical medical clinic. We offer health-based cooking classes, a drop-in weight control group for men and women, and group psychotherapy for individuals with eating disorders or food and body image issues. We continue to offer exceptional individual healthcare services, workshops and classes on various health topics, and our year-long comprehensive weight reduction program. Heather Rice offers small yoga classes, including yoga for larger bodies and beginner yoga. Heather is also available for individual instruction. Please call us to schedule an appointment with her.

Our clinical team is committed to providing cutting-edge healthcare services. Donald Altman, MA, in addition to being a counselor, is a former Buddhist monk and award-winning writer. He offers '12 Weeks to Mindful Eating' , a program he created to help individuals develop a healthier relationship with food, as well as workshops on stress management and mindfulness. In early 2008 he will offer 'Mindful Eating Boot Camp'. This 2-day workshop allows people who struggle with food and time to focus on developing new skills that can have a profound impact. Donald also offers individual counseling at ph&w.; Juleeanna Andreoni, MS, RD , is a nutrition therapist with a broad range of experience. She is certified in adult, adolescent, and childhood weight management. Juleeanna has appeared on AM Northwest. Christine Howard, PsyD continues to provide individual psychotherapy and is now offering group psychotherapy for individuals with bulimia or binge eating disorder. Marcela Vinocur, MD serves as the director of PH&W;'s unique weight reduction program and maintains a psychopharmacology practice


  • Dec 15.......Healthy Holiday Cooking
  • Jan 19........Mindful Eating Boot Camp part I
  • Feb 16........Mindful Eating Boot Camp part II
  • date tba......Gluten-free Cooking
  • date tba......Cooking 101: a class for women who hate to cook
  • date tba......Cooking 101: a class for couples
  • date tba......Sauces 101

  • We are now offering yoga for larger bodies on Mondays from 5:30 to 6:30pm. Please call us for additional information.

    For up-to-date information about our upcoming workshops and classes, please check our website or give us a call. Registration and payment in advance are required for all ph&w; events and space is limited to 12 (cooking classes are limited to 6). We strongly encourage early registration.

    November is National Diabetes Month, and with good reason. Diabetes is one of the leading causes of death and disability in the US. And type 2 diabetes, formally known as adult onset diabetes, is more common than most of us realize. Of the 7% of Americans (20.8 million people) that have diabetes, 14.6 million have been diagnosed and 6.2 million people have this disease but do not yet know it. And the older we get, the more common this condition becomes. In 2005, for example, 2.4% of people between the ages of 20-39 years were diabetic, while 10.1 % of 40-59 year olds, and 20.9 % of people 60 years old and older had diabetes.

    There is no question that diabetes is on the rise. The prevalence of diabetes in 1980 was just under 3%. Between 1980 and 1998, there was no significant difference in the prevalence of diabetes between men and women. In 1999, however, the prevalence of diabetes began to increase at a faster rate for men compared to women. Between 1980 and 2005, the prevalence of diagnosed diabetes increased an astonishing 111% for men and 76% for women. In Oregon we have seen similar trends. In 1994 approximately 3.9% of Oregonians had been diagnosed with diabetes. In 2005, this figure increased to nearly 6.5% of Oregonians. By 2025, it is estimated that the prevalence of diabetes will reach 8.9 percent of Americans.

    There are 2 main types of diabetes: type 1 and, type 2. Gestational diabetes will be discussed briefly. Type 1 diabetes, formerly known as juvenile-onset diabetes, is an autoimmune disease. It develops most often in children and young adults, but can appear at any age. Type 1 diabetes is far less common than type 2 diabetes and occurs when the immune system attacks and destroys the insulin-producing beta cells in the pancreas. The pancreas then produces little or no insulin and a person with this type of diabetes must take insulin daily to live. Although the exact cause of type 1 diabetes is not known, this type of diabetes is not considered to be preventable and therefore will not be discussed in this article. Gestational diabetes occurs in about 3 to 8 percent of pregnant women in the United States. This form of diabetes usually occurs late in pregnancy and disappears after the birth of the baby. Women who have had gestational diabetes have a 20 to 50% chance of developing type 2 diabetes within 5 to 10 years. For women with this form of diabetes, steps can be taken to help prevent the development of type 2 diabetes. Type 2 diabetes is the most common form of diabetes; about 90 to 95% of people with diabetes have this type. Experts believe that at least half of the cases of type 2 diabetes are preventable.

    So, what is diabetes and why should you care? Diabetes is a chronic disease that occurs when your body is not properly able to use sugar, or glucose, in your blood for energy. In people with type 2 diabetes, either their pancreas does not make enough insulin or their body is unable to use insulin effectively (also known as insulin resistance). Over time, chronically high levels of glucose in your blood can lead to serious health problems including heart disease, stroke, kidney failure, blindness, nerve damage, and amputations. The good news is that type 2 diabetes is preventable, as are complications from diabetes!

    You are at increased risk of diabetes if you are overweight or obese, male, Hispanic, Native American or Hawaiian, or African American. Having had gestational diabetes or a family history of diabetes also puts you at increased risk. If you are 60 or older and/or are sedentary, you are also at higher risk. Other risk factors include elevated blood pressure, cholesterol abnormalities, polycystic ovary syndrome, and a history of cardiovascular disease. While you can't change your age, gender, or ethnic background, there is no doubt that you can reduce your risk of diabetes by making some lifestyle changes.

    There is clear and compelling research supporting the fact that type 2 diabetes is preventable. Since 80 percent of people with type 2 diabetes are overweight or obese, weight loss can play a significant role in reducing the risk of developing diabetes. And surprisingly, even modest weight loss can have a huge impact. In the Diabetes Prevention Program (DPP), a large study designed to see if diabetes was in fact preventable, what researchers found was that just losing 5 to 10% of body weight, combined with physical activity, could reduce the risk of diabetes by as much as 58%!

    What you eat and how active you are play a huge role in your health and how likely you are to develop diabetes. If weight is an issue for you, consider making a plan to gradually adopt a diet consisting more of fresh vegetables and fruits and less of fats and processed foods. Reduce your serving sizes, especially of high calorie foods. Try saying 'no' to seconds. Limit your fat intake to no more than 25% of your total daily calories. Aim for less than 1 teaspoon of salt each day (2300 mg). By reducing your caloric intake by 500 calories per day, you will lose about 1 pound per week. If you adhere to a healthy diet most of the time, rather than going on a 'crash diet', you stand to lose upwards of 40 pounds in a year. Adding 30 minutes of moderate-paced physical activity 5 or more days per week can further help reduce your risk of developing diabetes. Some people find it helpful to keep a log of what and how much they eat, as well as how much physical activity they get. If you aren't sure what changes you can make to your diet, a registered dietitian can help you develop a specific plan.

    If you have been diagnosed with pre-diabetes or type 2 diabetes, physical activity and the dietary changes discussed above can help you better manage your blood sugar and reduce your risk of complications from this disease.

    So, even though diabetes is much more common now than it was 2 decades ago, the good news is that diabetes and the complications from diabetes are preventable. Medications can also play an important role, as can regular check-ups with your doctor. Anyone 45 years old or older, especially with other risk factors, should have a simple blood test to screen for diabetes. To find out if you may be at risk for diabetes, click on the link below.

    beets and chard

    This recipe comes from Birgitta Hellman's cookbook 'taste this: ordinary ingredients/extraordinary flavours'. As a side dish, it is a nutritional powerhouse and packed with flavor. The beets, dressing, and pumpkin seeds can be prepared ahead of time. To reduce sodium you may use less salt and a low- sodium soy sauce. To reduce fat use less olive oil and omit the feta cheese. If you are following a diabetic diet, you may use more chard, fewer beets, less salt and oil.

    2 bunches Swiss chard; 3 medium beets, washed;? cup raw pumpkin seeds; 1 tsp. tamari soy sauce; 1 ounce feta cheese, crumbled (garnish). For the dressing you will need: ? cup apple cider vinegar; ? cup extra virgin olive oil; 1 Tbsp. honey; extra virgin olive oil; ? tsp. salt.

    BOIL beets in a large pot of salted water until done (about 40 minutes). CUT ends of beets and gently RUB skin to remove (use gloves). CHOP beets in large pieces. TOSS with ? of dressing and SEASON with coarse salt.

    In a small bowl WHISK together vinegar, honey and salt. ADD oil slowly while continuously WHISKING. Set aside.

    PREHEAT oven to 350 degrees. PLACE pumpkin seeds and tamari in a plastic bag. SHAKE until all seeds are covered with soy sauce. ROAST on cookie sheet covered with parchment paper for 3 to 5 minutes, TURNING once.

    STEAM chard for 3 to 4 minutes. TURN OUT onto platter and LET COOL. PLACE chard on a large platter or individual plates. DRIZZLE with ? of dressing. TOP with beets and ADD crumbled feta cheese. SPRINKLE with pumpkin seeds.

    Serves 4 to 6 (as a side dish).

    270 cal/serving; fat 22g; chol 5 mg; fiber 3 g; sugars 7 g; protein 8 g; sodium 460mg; vit A 60%; vit C 25%; calcium 8%; iron 15%.

    copyright 2007 portland health and wellness

    We are very interested in your comments and suggestions. Please let us know if you have a topic you would like to see covered in future newsletters. We look forward to hearing from you.


    the staff of
    Portland Health and Wellness

    phone: 503.236.4506