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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.
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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.
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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;½
cup raw pumpkin seeds; 1 tsp. tamari soy sauce; 1
ounce
feta cheese, crumbled (garnish). For the
dressing you will need: ¼ cup apple cider vinegar; ¼
cup extra virgin olive oil; 1 Tbsp. honey; extra virgin
olive oil; ¼ 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 ½ 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 ½ 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%.
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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.
Sincerely,
the staff of
Portland Health and Wellness
email:
infoph_w@comcast.net
phone:
503.236.4506
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