V o l u m e 3 6 • N u m b e r 1 1 • N o v e m b e r 2 0 1 6

Defeat DiabetesDiabetes affects millions of Americans and their familiesand friends — and the numbers continue to grow. The good news is individuals can prevent and/or control many aspects of the disease, particularly Type 2, through lifestyle changes — even small ones.

“”

If you have a positive attitude and constantly strive to give your best effort, eventually you will

overcome your immediate problems and find you are ready for greater challenges.

— Pat Riley

Learn more about thriving in all areasof your life, regardless of whether youhave diabetes.

TheWholeYou: Physical HealthCould you have diabetes? According to estimates, morethan 29 million Americans have diabetes. But… one infour people doesn’t know it. Pg. 4

TheWholeYou: Emotional/Mental HealthTell negative thoughts to shut up. Learn to turn negative internal comments and phrases into positiveaffirmations. Pg. 5

FiscalFitness:Don’t cut corners, get help. The costs of managing diabetes can take their toll, but skimping on care andsupplies isn’t the answer. Pg. 6

GetMoving:Get moving and gain control of your glucose levels.Individuals with diabetes who want to keep their bloodglucose in check may want to exercise regularly. Pg. 3

OuterAisleFresh:10 super foods to overpower diabetes. If you have diabetes, you know that what you eat can significantlyaffect your condition. Focus on getting the right foodsto keep diabetes complications from creeping up. Pg. 2

Plus... StockYourToolBox: Don’t miss our favorite PDF, “A Thanksgiving Day Game Plan,”… plus more resourceslike this at Nov.HopeHealth.com. Pg. 8

What’sTrendingNow:Ditch the sugary drinks. Want an easy way to helpprevent or reduce diabetes-associated problems?Think before you drink — sugar-sweetened beverages, that is. Pg. 7

18436 11.16

“Life Is a Journey. Have Some Fun.”HOPEHealth Letter

®

OuterAisleFresh:

© HHI2 Learn more about OuterAisleFresh: at Nov.HopeHealth.com

You can cut sugar in mostrecipes by 25% without anoticeable taste difference.For example, if a recipe callsfor 4 tablespoons of sugar,cut the amount to 3 table-spoons. When reducingsugar, you may need toincrease the liquid in arecipe. For more healthfulbaking alternatives, go to Nov.HopeHealth.com/recipes.

Soften the idea of new foods for kidsIf your kids are reluctant to try fruits and vegetables for the first time, con-sider steaming, roasting, or baking them, even slightly. For example, warm fruits, such as apples, pears, and peaches, for about a minute to soften the texture. For more ideas on helping kids to make health-ful food choices, go to Nov.HopeHealth.com/kidfoods.

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StockYourToolBox:

”“Food is your body’s fuel.Without fuel, your bodywants to shut down.— Ken Hill

Skimp on sugar without sacrificing flavor

If you have diabetes, you know that what you eat can significantly affect your condition. Focus on getting enough of the right foods to keep diabetes complications from creeping up. Source: American Diabetes Association

Source: “The Diabetes Comfort Food Diet” by Laura Cipullo, RD, CDE, and the editors of Prevention

DIABETIC-FRIENDLY SOUTHERN PECAN BREAD PUDDING • 2 large eggs, separated • 2 large egg whites• Pinch of salt• 1 ½ cups 1% milk• 7 Tbsp. honey, divided• 1 Tbsp. vanilla extract• 1 Tbsp. canola oil• ⅛ tsp. ground nutmeg• 3 cups cubed whole-grain bread

• ¼ cup finely chopped pecans • Pinch of ground cinnamon

10super foods to overpower diabetes

Defeat Diabetes

1. Beans — Kidney, pinto, navy, or black beans

2. Dark green leafy vegetables — Spinach, collards, and kale

3.Citrus fruit — Grapefruit, oranges, lemons, and limes

4. Sweet potatoes5. Berries — Think blueberries, strawberries, or other varieties.

6. Tomatoes — Regardless of whether they are pureed, raw, or in a sauce

7. Fish high in omega-3 fatty acids — Opt for salmon, but stay away from the breaded and deep fat-fried kind.

8.Whole grains

9. Nuts 10. Fat-free milk and yogurt

Heat oven to 350 degrees F. In a large bowl, using an electric mixer onhigh speed, beat the 4 egg whites and salt until stiff, glossy peaksform. In another bowl, beat the 2 egg yolks with a fork. Add the milk,

3 tablespoons honey, vanilla, oil, and nutmeg. Beat to blend. Add the bread and pecans. Press with the back of a fork until the breadabsorbs the liquid. Gently pour into the bowl with the beaten whites. Fold to incorporate. Transfer to an 8-inch baking dish sprayed with nonstick cooking spray. Bake for 35 minutes or until a

knife inserted in the center comes out clean. If the top is browning too fast, cover lightly with foil. Meanwhile, in a microwave-safe bowl,combine the remaining honey and cinnamon. Microwave on high for40 seconds or until bubbling. Whisk until smooth. Spoon the warmpudding onto dessert plates. Drizzle with the honey mixture.Serves 9. Per serving: 156 calories, 5 g fat (1 g saturated fat), 139 mg sodium, 22 g carbohydrates, 5 g protein

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GetMoving:

Learn more about GetMoving: at Nov.HopeHealth.com

”

“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.— Lee Haney

Get moving and gain controlof your glucose levels

You can look good, be comfortable, and not spend a fortune when you exercise:• Determine a budget. How much total can you, or do you, want to spend?

• Select bottoms in basic, solid colors and tops in fun patterns. This makes mixing and matching easy.You can wear a single pair of black running shorts with many different tops.

• Choose accessories (hats, dark sunglasses, socks, vests) that you can use every day and get extra mileage from them.

Individuals with diabetes who want to keep their blood glucose in check may want to exercise regularly.Exercise can lower blood glucose in the short term. And, when you’re regularly active, you can lower your A1C level (your average blood sugar level for the past two to three months).

During and after activity:• Insulin sensitivity increases. Your cells can better use any available insulin to take up glucose.

• Contracting muscles stimulates another mechanism that allows your cells to take glucose and use it for energy whether insulin is available or not.

Get familiar with how your blood glucose responds to exercise. Check your blood glucose level before and after exercise to help you see the benefits of activity.

For ideas on preventing injuries, dehydration, and hypoglycemia when exercising, go to Nov.HopeHealth.com/exercise. Source: American Diabetes Association

Fiscally and fashionably fit

Defeat Diabetes

Commute to work?Don’t just sit thereTurn travel time into muscle-toning time. Try the “ab vacu-um.” Pull your belly intoward your spine. Whileholding it tightly, suck absupward (as if you are tuckingthem under your rib cage).Hold for five to 10 seconds,but don’t forget to breathe.

Proper posture can be powerfulTo boost energy levels, sit up straight with your feetdirectly under your knees.Slouching requires musclesto work harder to hold upyour body, which can lead to feelings of being tired.

PHYSICAL HEALTHTheWholeYou:

© HHI4 Learn more about TheWholeYou: at Nov.HopeHealth.com

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StockYourToolBox:

”“The way you think, the way you behave, the way you eat, caninfluence your life by 30 to 50 years.— Deepak Chopra

Driving with diabetesIf you have diabetes, check-ing your blood glucose levelbefore you get behind thewheel may help to keep yousafe, as well as others on theroad. Fluctuating blood sugarlevels can lead to dizzinessand confusion. The averagedriver with diabetes has a19% increase in risk for amotor vehicle collision compared to people with-out diabetes.Source: National Highway Traffic SafetyAdministration

Say sayonara to cigarettes, cigars, or pipes once and for allEach year, 3 millionAmericans quit smoking. It can seem overwhelming,but if you decide you wantto stop more than you wantto continue smoking, you’vetaken the first step. For moreon quitting smoking, go to Nov.HopeHealth.com/ quitsmoking.

Could you have diabetes?But… one out of every four people with diabetes doesn’t realize he or she has the condition. What’s more, another 86 million U.S. adults — more than one in three people — have prediabetes, meaning their blood sugar levels are higher than normal but not high enough to be classified as Type 2 diabetes… yet.

Common diabetes symptoms:• Urinating often • Feeling very thirsty• Feeling very hungry — even if you are eating• Extreme tiredness • Blurry vision• Cuts/bruises that are slow to heal• Weight loss — even if you’re eating more (Type 1)

• Tingling, pain, or numbness in the hands/feet (Type 2)

To find out if you may be at risk for Type 2 diabetes, take a quick assessment by going to Nov.HopeHealth.com/diabetesquiz.Sources: Centers for Disease Control and Prevention; American Diabetes Association

The flu bug lasts longer thanyou may think

More than 29 million Americans have diabetes, according to estimates.

That means you may be able to pass on the flu to someone else before you know you’re sick, as well as while you’re sick — and even afterward.

• Most adults may infect other people beginning one day before symptoms develop and up to five to seven days after becoming sick.

• Children may pass the virus for longer than seven days.

The take-away? During the flu season, take all precautions (including proper hand washing and not sharing personal items with others) because you never know who may be sick.Source: Centers for Disease Control and Prevention

Defeat Diabetes

Flu symptoms start one to four days after the virus enters the body.

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TheWholeYou:Emotional/Mental Health

Learn more about TheWholeYou: at Nov.HopeHealth.com

”

“Don’t let yourself fall;you gotta pick yourselfright up and strive to do better and be better!Think positive. Don’t letthe diabetes controlyou! You control thediabetes! Be strongbecause some waysmight be tough but you are tougher!— Tiffany Danczak

Being that friend when one is really neededAlmost 44 million adults inthe United States experiencemental illness in a given year.What’s more, one in five chil-dren ages 13-18 has or willhave a serious mental illness.Support from family andfriends can help individualsbetter deal with their condi-tions. To learn what you cando, go to Nov.HopeHealth.com/friend.Source: National Alliance on Mental Illness

Surviving siblingrivalry without raising your bloodpressureDon’t compare children.Discourage tattling. Encourage children to work out their differencesthemselves. Don’t show a preference for one child oranother. When you must scold or punish a child, do it with the child alone in a quiet, private place.

You’ve probably already heard: The presidential election is Nov. 8. Here are a few strategies to try to handle potentially uncomfortable campaign comments and discussions if you don’t want to engage in political dialogue.

• Take the change-the-subject approach: Start talking about something else, preferably non-controversial, if politics is brought up.“Hey, on a different note, have you checked out that new café just down the block? I’ve been meaning to go give it a try.”

• Use the professional-exit excuse. Recognize that you’re at work and you have work to do. “Gee, look at the time. I need to run an errand before my lunch break is over,” or “I need to get back to my desk for a call/finish up that report/etc.”

• Try the direct/firm tactic. Simply ask the other person to stop talking about politics. “I’d rather not talk about politics at work.”

Tell negativethoughts to

shut up

Putting politics aside

It’s easy to think negativelyat times, particularly whenyou have a health condition,such as diabetes, and are notsure what to do. Don’t letyour inner critic get the bestof you, though.Defeat Diabetes

Learn to turn negative internal comments and phrases into positive affirmations.

Be aware of negative thoughts that creep into your mind throughout the day. Pause for a moment and flip the comment into a positive one. The more you practice, the more natural positive thinking will become.Source: “Everyday Healing: Stand Up, Take Charge, and Get Your Health Back… One Day at a Time,” by Janette Hillis-Jaffe

Negative PositiveI can’t live without sugar. I don’t need sugar.

I eat healing food that nourishes my body.

I am undisciplined. I am disciplined. I have a powerful mind.

There is no way out of this situation. I can get help and figure this out.The possibilities are endless.

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FiscalFitness:

Learn more about FiscalFitness: at Nov.HopeHealth.com

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StockYourToolBox:

”“Don’t tell me where yourpriorities are. Show mewhere you spend yourmoney, and I’ll tell you what they are.— James W. Frick

Billions of dollars offree assistance justwaiting to be usedDid you realize that morethan 2,500 federal, state, andprivate benefits programs are available to help individ-uals 55 and older pay for prescription drugs, health care, utilities, and other basic needs? Find out what help may be available inyour area by going to the National Council on Aging’s BenefitsCheckUp.org site.

Before you click and electronicallysubmit that donationIt’s easier than ever to support a worthy cause orindividual who needs help.Crowdfunding has becomethe way to give whenevertragedy hits. After setting afundraising goal and dead-line to reach that goal, theonline webpage creator markets the campaign topotential donors. Do yourown research before con-tributing so you don’t getduped. Find independentinformation about the situa-tion that needs funding help. Source: USA.gov

Don’t cut corners,get helpA year’s worth of routine care — medication, glucose test strips, syringes, and other supplies, as well as doctor appointments — can run about $6,000. And that doesn’t include costs for any complications.

However, cutting back on tests or treatments to save money may compromise your efforts to control your condition, according to one study. More than half of the people who were unsuccessful in managing their condition said they had put off going to a doctor, didn’t fill a prescription, or tried other cost-cutting measures.

Instead of skimping on care, get the most for your healthcare dollars. Check yourhealth plan. Many insurance companies offer disease-management programs for people with diabetes so they can take control of their condition and reduce any health issues. Sources: American Diabetes Association; Consumer Reports

Make sure your clothing budget size fits your finances Ever wonder how much you should

spend on what you wear?

The costs of managing diabetes can really creep up fast.

Defeat Diabetes

Annual Gross Income Net Income Clothing Budget/Year$40,000 $28,000 $1,400

$60,000 $42,000 $2,100

$100,000 $70,000 $3,500

$150,000 $105,000 $5,250

Setting a clothing budget is important. It’s easy to get carried away when you see that stylish suit or pair of shoes in the store window.

According to one financial expert, the ideal household budget devotes 5% of household income to clothing.

What’s included in the clothing budget?Clothes for you. Clothes for your kids. Clothes for your spouse. Workout clothes. Work clothes. Casual clothes. Bridesmaid dresses. Rental tuxes. Dry cleaning.Clothing repairs. Shoes. Handbags. More shoes.

For more on clothing budgets, including how to make your clothes last longer, go to Nov.HopeHealth.com/clothing.Source: Peter Dunn (aka Pete the Planner) USA Today columnist, radio host, personal finance expert (petetheplanner.com)

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What’sTrendingNow:

See even more of What’sTrendingNow: at Nov.HopeHealth.com

Medical Editor: William Mayer, MD, MPH

Managing Editor: Jennifer Cronin

Medical Advisory Board: Patricia C. Buchsel, RN, MSN, FAAN

Kenneth Holtyn, MS • Reed Humphrey, PhD

Gary B. Kushner, SPHR, CBP • Patrick J.M. Murphy, PhD

Barbara O’Neill, CFP • Margaret Spencer, MD

Wallace Wilkins, PhD

The information in this publication is meant to complementthe advice of your healthcare pro viders, not to replace it.Before making any major changes in your medications,

diet, or exercise, talk to your doctor.

© 2016 by The Hope Heart Institute, Seattle, WAInstitute Founder: Lester R. Sauvage, MD

Material may not be used without permission.

For subscription information,or reprint permission, contact: Hope Health, PO Box 39, Oshtemo, MI 49077-0039

Phone: 269-343-0770 • E-mail: info@HopeHealth.comWebsite: HopeHealth.com

Printed with soybean ink. Please recycle.

”— Anonymous

“Life always offers you a second chance. It’s called tomorrow.

Use sunscreen every day — even in thefall and winter This helps prevent sun damage that could lead towrinkles, age spots, or evenskin cancer. Rays can alsotravel through windows, so if you spend significantindoor time near a window,apply sunscreen. Be sure to use broad-spectrum ultraviolet A and B, water-resistant sunscreen with thestrength of at least SPF-30. A good habit is to apply sunscreen as part of yourdaily morning routine.

Ditch the sugary drinks

For all the health benefits that essential oils may have, they don’t come without a potential risk.According to reports, many children are becoming accidentally poisoned by essential oils. Poisoning usually happens when children try to swallow the oil, but choke, so some goes into their lungs, which causes pneumonia. It takes less than half a teaspoonful to cause problems. Children have also been poisoned by too much or inappropriate application of essential oils to the skin. Kids’ skin is thinner and can absorb dangerous amounts.

Store essential oils properly — locked and out of reach. Followinstructions regarding their use. Seek help by calling Poison Control (800-222-1222 in the United States) in an emergency.

Source: Vanderbilt University Medical Center, news release, May 10, 2016

Want an easy way to help prevent or reduce diabetes-associated problems?Think before you drink — sugar-sweetened beverages, that is. The AmericanDiabetes Association recommends that people should avoid sugar-sweetened beverages to help prevent or reduce the effects of diabetes.

Sugar-sweetened beverages include beverages such as:• Regular soda pop • Sweet tea • Fruit drinks • Energy drinks • Fruit punch• Sports drinks • Other sugary drinks

These drinks raise blood glucose levels and can provide several hundred calories in just one serving. Instead, go for water. If you want a little flavor, consider squeezing in some juice from a lemon, lime, or orange, or add sliced cucumbers.Source: American Diabetes Association

Avoid essential-oil emergencies

Defeat Diabetes

Highly toxic essential oils include: • Camphor • Clove• Lavender • Eucalyptus• Thyme • Tea tree• Wintergreen

Poisoning symptoms may include: • Liver failure • Brain swelling

• Agitation • Hallucinations• Seizures • Chemical burns

• Breathing problems

One 12-ounce can of regular soda pop(150 calories and 40 grams carbohydrates) =

Amount of carbohydrates in 10 teaspoons of sugar

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StockYourToolBox:Your Source for Cool Tools & ResourcesCheck out Nov.HopeHealth.com for a ton of useful wellbeing information.In addition to the links included throughout the newsletter, here’s whatelse you can find online:

Go to Nov.HopeHealth.com to find these resources.

A Crossword Puzzle — Test how well you know the topics covered in this issue of thenewsletter.

Make many favorite recipes morehealthful with a few ingredient swaps.

A Diabetes-Friendly Cooking Tip Sheet —

A Thanksgiving Day Game Plan — Hosting this year’s annual fall feast?No worries. Follow this plan to make ita big hit without big effort.

“A healthy attitude is contagious but don’t waitto catch it from others.

Be a carrier.” — Tom Stoppard

“Patience is something you admire in the driver

behind you, but not in one ahead.”

— Bill McGlashen

“It’s amazing how quicklythe kids learn to drive acar, yet are unable to understand the lawn

mower, snow blower andvacuum cleaner.”

— Ben Bergor

“Thanksgiving dinners takeeighteen hours to prepare.They are consumed in

twelve minutes. [Football]Half-times take twelve minutes. This is not

coincidence.” — Erma Bombeck

Nov. 1 – 7: Carve out time to call or write older family members, such as your grandparents or aunts and uncles. Find out if they have plans for Thanksgiving.

If they don’t, consider asking them to celebrate with you.

Nov. 8 – 14: Think about a fond childhood memory involving a friend. Then, reach out to that person, letting him or her know you were thinking about a special childhood memory. You may just put a smile on your friend’s face, too.

Nov. 15 – 21: Visit with a neighbor if the person is outside working around the yard. Or, knock on your neighbor’s front door and invite the person over for coffee and a treat.

Nov. 22 – 30: Make a list of everyone you want to wish a “Happy Holiday Season.” If you’re not the holiday card or letter type, leave a quick note on those people’s social media accounts over the next month.

YourHealthMatters:Reconnect to enrich your lifePeople get busy, and before youknow it, you haven’t talked to that once special friend or favorite family member in weeks, months, or even years. Take this month to get back in touch with people you care about.