In this Newsletter Page 2-3...Diabetes and Prediabetes Page 4...Ghee: Lactose Free Alternative to Butter Page 5...Healthy Holiday Reminders Page 6 ------------------------------------5K Turkey Trot S M T W R F Sa November 2018 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 Page 7...District Wide Events Holiday Self-Care Tips Schedule 30 minutes of you time during the week. Do something you enjoy and respect that sacred time with yourself. As Oprah says, the best gift you can give yourself is time. Savor the holidays by being present with your family and friends. Remind yourself, It is okay to say no. No is a complete sentence and you do not need to explain yourself. Wellness Events Happening in November 8th: District Wide Class Healthy Thanksgiving Tips and Recipes 21st-23rd: Thanksgiving Break 26th: District Wide Challenge Healthy Through the Holidays
Healthy Lifestyle Changes with Prediabetes Prediabetes is when the blood sugar or glucose levels are higher than normal but not high enough to be diagnosed with diabetes. The fasting blood glucose range for prediabetes is between 100-125 mg/dl. There are no symptoms when an individual is prediabetic. The best way to determine if you are prediabetic is to talk with your health care team and get tested. When someone is prediabetic, making health changes can reduce the risk of developing type 2 diabetes. Nutrition Providing the body good fuel encourages a balanced lifestyle. Nutrition is vital when monitoring blood sugar. Incorporating certain foods and limiting others will make a huge difference. Foods to Include: Whole Grains- Look for fiber rich whole grains. These carbohydrates will not increase blood sugar. Good Protein- Protein is an important building block for the body. Try to eat non-fried fish twice a week, especially those high in omega-3 fatty acids. Skinless chicken, skinless turkey and lean meats are also great sources of protein. Fruits and Vegetables- These wonderful foods are high in antioxidants and vitamins, providing the body with amazing nutrients. Low-fat, fat-free and 1% fat dairy products Unsalted nuts, seeds and legumes Physical Activity Individuals diagnosed with diabetes, physical activity and maintaining a healthy weight will help support minimizing the negative health benefits. Incorporating physical activity for 30 minutes a day and losing 7% of body weight can support individuals diagnosed with prediabetes of developing diabetes by about half. Stress Management Stress impacts individuals in various ways. Implementing stress management techniques will not only help control hormones in the body, but support a healthy lifestyle. Adapted from the American Heart Association Page 2
CHANGE YOUR LIFE IN 16 WEEKS Introducing a new covered benefit for Blue KC Members Blue Cross and Blue Shield of Kansas City (Blue KC) is pleased to announce a new benefit for qualified members. It s a 16-week program, followed by monthly sessions, that can help you lose weight, adopt healthy habits and significantly reduce your risk of developing diabetes. And it s available at no cost to members who qualify. Through this benefit, you may be able to participate in a national weight loss program such as Weight Watchers, Retrofit or HealthSlate. While programs differ, most include the following elements: Access to a personal health coach Weekly lessons A small group for support Tools like a wireless scale or an activity tracker Find out if you qualify by taking a one-minute quiz at solera4me.com/bluekc If you have questions, please contact Solera at 866-671-7759. 866-671-7759 solera4me.com/bluekc Solera Health Inc. All rights reserved. Solera4me is provided by Solera Health, an independent company. SM1010_050318 Blue Cross and Blue Shield of Kansas City is an Independent Licensee of the Blue Cross and Blue Shield Association. This is for individuals who is diagnoised with prediabetes. Page 3
Ghee This lactose-free butter is rich in heart healthy fats including omega-3s which supports cardiovascular health. Ghee (pronounced as GEE) is packed with antioxidants and vitamins to promote brain function. Ghee vs. Butter Calories Lactose- Free Shelf- Life Smoke Point Ghee 110 per Tbsp. Yes Up to 1 yr, no refrigeration required Up to 482 F; better for sautéing and frying Butter 100 per Tbsp. No 6-9 months refrigerated Up to 302 F; better for baking Sources: www.ncbi.nlm.nih.gov/pubmed/9212571 www.berkeleywellness.com/healthy-eating/food/ article/ghee-versus-butter Uses Ghee contains more flavor than traditional butter. Use ghee sparingly as it has more of a nutty flavor. It can be used anywhere that calls for butter. Toast Baked Goods Saute or steamed vegetables Drizzle over potatoes Substitution for cooking oil Melt on steak Ghee is a form of clarified butter that is a great dairy substitute. Clarified butter is created by heating unsalted butter until the milk solids and water raise to the top, where it is skimmed off. Ghee is created when the butter is boiled even longer and nearly all the milk solids and water is strained out, leaving only pure butterfat. Page 4
Healthy Holiday Reminder It is that time of year again; family, food and more food. The average American will eat 3000 calories for dinner alone on Thanksgiving. This includes appetizers, main dishes, dessert and drinks. The holiday brings a lot of wonderful foods. Are those calories worth a detour from all the work from this year? Enjoy this time with your friends and family by being present. Stick with food you actually enjoy. It is okay to pass on the foods that do not bring you happiness. Remember, your plate is bigger than your stomach. Leave room between your foods to not over fill your plate. Finally, you can always make the holiday dishes at home. This is just one day out of the year, you can always make your favorite foods. When the mind thinks there is a scarcity of food, it will always eat more because it wants to survive. Tell yourself, you can make this dish later. Cranberry Orange Relish Prep: 10 minutes Ready in 2hrs 10 minutes Servings: 8 Ingredients 1 navel orange 1 (12 ounce) package fresh cranberries 1/2 cup white sugar or 1/4 teaspoon of stevia 1/8 teaspoon ground cinnamon Directions 1. Grate 2 teaspoons of zest from orange; discard remaining peel and pith from orange. Divide orange into sections. 2. Place orange sections, orange zest, cranberries, sugar, and cinnamon in a food processor; pulse until finely chopped. 3. Transfer relish to a bowl and cover; refrigerate to allow flavors to blend, at least 2 hours. Nutritonal Facts 76 calories; 0.1 g fat; 19.8 g carbohydrates; 0.3 g protein; 0 mg cholesterol; 1 mg sodium. Source: Modified from allrecipes.com Page 5
Turkey Trot Challenge the family around the holidays to participate in a local Turkey Trot race. Whether you are a walker or runner, this is a great way to be active so you can enjoy the wonderful foods on Thanksgiving without feeling guilty. A majority of Turkey Trots is around 5 kilometers or 3.1 miles. It can be walked, ran or a combination of both. Here is one example to prepare you for the Turkey Trot this year. Also, a majority of races hand out prizes for best dress along with finisher prizes. Day 1: Easy* Run/ Walk: 25 Day 8: Walk: 30 Day 15: Walk: 30 Day 22 Day 2: Strength Training: Lower Body Day 9: Strength Training: Back and Core Day 16: Strength Training: Full Body Day 3: Interval Run: 30 Day 10: Temp** Run: 35 Day 17: Interval*** Run/Walk: 40 minutes Day 4: Optional Walk: 25 Day 11: Optional Walk: 25 Day 18: Optional Walk: 25 Day 5: Rest Day Day 12: Rest Day Day 19: Rest Day Day 6: Long Run/ Walk: 40 Day 13: Long Run/ Walk: 45 Day 20: Long Run/ Walk: 45 Day 7: Mobility/ Stretch: Full Body, 10 Day 14: Mobility/ Stretch: Full Body, 12 Day 21 Mobility/ Stretch: Full Body, 10 * Easy: A pace where you are can still talk and run/walk. **Temp: Between you fast and easy pace. ** Intveral: Run/Walk fast for 2 minutes and then slower jog/walk for 2 minutes, this allows the heart rate to come down. Alternate the pace. Modified from Greatist.com Page 6
Healthy Holidays Healthy Thanksgiving Tips and Recipes Celebrations and food will be a large part of the holiday season. Did you know the average American will eat 3000 calories for their Thanksgiving Dinner? Join April Anderson, NKCS Wellness Specialist, to discuss ways to make your holiday celebrations healthier. Learn great substitutions to your favorite dishes and ways to make the holiday fun. Date: Thursday, November 15th Time: 3:00-3:30 or 4:00-4:30 Location: Doolin Upper Back Room RSVP: Email April Anderson at April.Anderson@nkcschools.org District Challenge Healthy Through the Holidays Charge up your wellness this holiday season by being intentional with your personal well-being. Join the three week Holiday Season: Healthy Through the Holiday Challenge for weekly self-care focuses. This will help you enjoy the holiday celebrations and break. Each week you will be asked to track a self-care healthy habit. You will send your weekly completed cards to April Anderson for your chance to win portable cell phone chargers. For each week entered in, your name will be placed in a drawing for a chance to win one of twenty portable cell phone chargers. Winners will be drawn at the end of the challenge. Dates: Monday, November 26th Friday, December 14th. Sign Up for the Challenge: Click here to sign up by Monday, November 26th. The first week challenge will be emailed on Monday, November 26th. Send your completed cards by email or pony by Monday, December 17th. Winners will be announced in the E-Insider the week of December 17th-21st. If you have any questions, please email April Anderson at April.Andreson@nkcschools.org. Page 7