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  November Health News
   November is Diabetes Awareness Month
  • Prediabetes: A Call to Action
  • Kick the Tobacco Habit
  • The Benefits of Walking
  • Dr. Oz Video: Be a Smart Patient: Make the most out of your next doctor's appointment
  • Source4Women: Healthy Living While Coping with Diabetes
  • November Dare: Spice Up Your Meal
  • Monthly Health Tip
  • Monthly Recipe
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Prediabetes: A Call to Action

If you've been told you have prediabetes, it's time to take control of your condition and prevent or delay Type 2 diabetes.

 

Preventing diabetes

Prediabetes doesn't have to become diabetes. Research has found that diabetes can be prevented or delayed with lifestyle changes. In fact, some people can get their blood sugar levels back to normal range.

 

To prevent or delay diabetes:

  • Lose some weight. Losing just 5 to 7 percent of your weight can make a big difference in your blood sugar. For a 200-pound person, that's a weight loss of only 10 to 14 pounds.
  • Boost your physical activity. Moderate exercise, like walking 30 minutes a day, five days a week, can lower your blood sugar and also help you lose weight. Just making these two changes can cut your risk of getting diabetes by more than half. These lifestyle changes can also help lower your blood pressure and cholesterol.

 

Talk to your doctor about how to start exercising and making healthy food choices that can help you lose weight.

 

What is prediabetes?
Prediabetes means your blood sugar level is higher than normal but not yet high enough to be called diabetes. And it tends to get worse over time. If you have prediabetes, there is a good chance that you will get diabetes within the next 10 years unless you take steps to prevent it.

 

Your body's cells need glucose (sugar) for energy. But the cells can't use glucose unless they also have insulin, a hormone made by the pancreas. Having prediabetes means your body isn't making enough insulin and/or has trouble using the insulin it produces. This causes sugar to build up in your blood. Even before your blood sugar rises high enough to be diabetes, it may cause lasting damage to your blood vessels and increase your risk of heart disease and other harmful conditions.

 

How will I know I have prediabetes?
You probably won't know you have prediabetes unless you get tested. Prediabetes usually doesn't cause any symptoms. You can have diabetes without knowing it because many symptoms can come on so gradually that you may not notice them. A blood test can show if your blood sugar, or plasma glucose, is above normal. Your doctor can use any of these three tests to check for prediabetes:

  • Fasting plasma glucose. For this test, your blood is tested first thing in the morning after an eight-hour fast. A result of 100 to 125 mg/dL may mean you have prediabetes.
  • Oral glucose tolerance. For this test, your blood is tested first thing in the morning after fasting and again two hours after you drink a sugary drink. A result of 140 to 199 mg/dL may mean you have prediabetes.
  • Hemoglobin A1C (HbA1C) test. This is a simple blood test. You will not need to change your diet. An A1C level of 5.7 to 6.4 percent may signal prediabetes.

 

Who should be tested for prediabetes?

The American Diabetes Association says anyone age 45 and older should be tested.

 

If you're younger than 45 and overweight, your doctor may want you to be tested if you have any other risk
factors for diabetes, such as:

  • Lack of exercise
  • High blood pressure
  • High triglycerides and/or low HDL (good) cholesterol
  • A history of heart disease
  • A parent or sibling with diabetes
  • A history of gestational diabetes, or having given birth to a baby who weighed more than nine pounds
  • Polycystic ovary syndrome or PCOS
  • Belonging to a high-risk ethnic group, including African American, Native American, Hispanic/Latino, Asian American or Pacific Islander


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Kick the Tobacco Habit

 

You know that tobacco is bad for you. This is true whether you smoke, or use chew tobacco or snuff. So, why not quit today? It's hurting your health, draining your wallet and leaving you behind in a world that's becoming tobacco-free. When you're ready, set a date to quit. Try to stick to it. Don't let tobacco control you for one more day. Take charge of your habit and your health! These quit tips can help you stop smoking or chewing for good:

 

Go "cold turkey." Tapering down is usually less successful than stopping all at once.

 

Clear the air. Clean your clothes, car, carpet, furniture and draperies to get rid of any smoke smell. Also toss any smoking paraphernalia such as ashtrays, matches and lighters. Get rid of these and any other triggers that may cause you to start up again.

 

Make a "no-strings" commitment. More than 90 percent of people who quit for good do it alone. That is, they don't make a pact with a fellow quitter. If you team up with a buddy, his or her failure might make it easier for you to fail, too. On the other hand, quitting with someone can provide support and encouragement. Just keep in mind that you can quit even if your friend doesn't.

 

Reward yourself. Set goals. Celebrate when you've reached a day, a week and a month tobacco-free. Do something nice for yourself when you meet each goal.

 

Spread the word. Let everyone know that you're quitting. This will confirm your commitment. Plus, the support from those around you will lift your spirits.

 

Talk with your doctor about aids for quitting. Using nicotine replacement therapy can greatly increase your chances of quitting. Nicotine patches and gum are popular choices that you can get over the counter. Nicotine lozenges, sprays and inhalers also are available. Ask your doctor if prescription medicines are right for you.

 

Consider speaking with a counselor or wellness coach, or joining a support group. Get a little moral support from someone who understands. It can really help when your willpower is weakening.

 

When the going gets tough

The first few weeks are the hardest. Try to remember that it will get easier. In the meantime:

 

Plan ahead for cravings that hit when you'd normally reach for tobacco. This could be when you're nervous, angry or sad. Instead, call a friend, run in place or munch on a healthful snack. Find out what distractions work best for you. Cravings will pass after a few minutes.

 

Create new daily routines. Start exercising, revive an old hobby or start a new one. Go places where you can't smoke or chew tobacco.

 

Keep your mouth busy. Chew sugar-free gum or suck on a lollipop.

 

Keep your hands busy. Doodle, snap a rubber band or play with a ball.

 

Watch your "tobacco money" pile up. Plan to spend it on something you've always wanted.


Don't become discouraged if you slip up. Most people try several times before they successfully quit. Just think of it as practice for when you quit for good!

 

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walkers

The Benefits of Walking

Walking is one of the easiest and most popular forms of exercise. You can do it anywhere, at any time. And, walking doesn't require any special equipment or training — just a comfortable pair of shoes.

 

For the Health of It
Regular exercise — such as walking — is an important part of a healthy lifestyle. Not only can it help you achieve a healthy weight, but it also can:

 

  • Tone your muscles
  • Boost your cardiovascular endurance
  • Help reduce stress and tension
  • Increase your energy level
  • Help reduce the risk of certain health conditions, such as high blood pressure

 

Get Ready, Get Set…
It's simple to start a walking program. But, here are a few important points to consider beforehand.

 

  • See your doctor. If you're age 40 or older, have prior injuries or if you've been inactive for a while, check with your doctor before beginning any exercise program. He or she also may give you suggestions on how to get the most out of your fitness routine.
  • Protect your feet. Make sure you have sturdy walking shoes that offer good support, shock absorption and traction. Also, wear appropriate athletic socks.
  • Wear comfortable clothes. Choose lightweight fabrics — such as cotton — that will keep you cool. Or, look for special materials that help absorb moisture and keep it away from your skin.
  • Stay safe. Use a well-lit path or trail. And, consider working out with a friend or group of people.

 

…And Go!
Once you have your doctor's OK and the proper attire, you're ready to get moving. Keep these tips in mind for a safe, effective workout.


  • Warm up and cool down. Let your body temperature rise gradually for about five minutes before you hit your stride. Stretching your muscles before and after your workout also can help prevent injury and soreness. Ask your doctor or an experienced trainer for tips on how to properly stretch.
  • Start slowly. Begin by walking for five or 10 minutes. As your fitness level increases, work your way up to longer distances.
  • Go at a comfortable pace. Don't worry about speed. Regardless of how fast or slow you're walking, your body will still benefit from the workout.
  • Focus on posture. Keep your back straight, head lifted and shoulders relaxed.
  • Stay hydrated. Drink plenty of fluids before, during and after your workout.
  • Change the scenery. Is the weather not cooperating? Go for a walk on a treadmill or around the mall. Tired of your same route? Try a new walking trail, or a different neighborhood or park. Varying your routine can help keep you motivated.
  • Make it an everyday habit. Try to walk for at least 20 minutes, most days of the week. Remember—the more you walk, the better you may feel.

 

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Better Health with Dr. Oz: Be a Smart Patient

Make the most out of your next doctor's appointment.

Click here to view the program.

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Source4Women Online Seminar
Healthy Living While Coping with Diabetes


Kathleen Zelman, MPH, RD

November 11, 2014, 12:30 p.m. ET, 11:30 a.m. CT

Whether you are newly diagnosed with diabetes, have had it for years or are trying to prevent it, this seminar is for you. Learn more about the disease that affects 25.8 million Americans and an estimated 79 million* who are pre-diabetic and may not even know it. This seminar will focus on the diet and lifestyle changes and tips that can help you prevent the onset of diabetes or manage the condition with greater success.

 

To register for an upcoming Source4Women online seminar, visit www.Source4Women.com and click on "Online Seminars & Events." All seminars are recorded and archived for viewing after the live seminar date.

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we dare you

November Dare:
Spice Up Your Meal!


Spice it up – add herbs and spices for flavor and health and you could win a Le Creuset Signature Enameled Cast Iron French Oven.

For more chances to win, you can share a dare with your friends — or suggest a dare. Join us on Facebook® and participate in our monthly challenges, too... We Dare You.

Source4Women.com

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walkers

 

Health Tip: Hang up the phone when driving

The risk of a car crash soars as much as 23 percent when you are talking while driving, and if you text while driving your reaction time is slowed by 30 percent, increasing your chances of having an accident.


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November Healthy Recipe: Crispy Chicken Nuggets


Ingredients:
1 lb boneless, skinless chicken breasts
1/4 cup flour
1/2 tsp paprika
1/4 tsp freshly ground black pepper
1 egg white
1/4 cup low-fat buttermilk
1 cup cornflakes, crushed


Directions:
Preheat oven to 450 degrees. Coat a baking sheet with nonstick cooking spray. Prepare three bowls: one with flour and seasonings, one with egg white and buttermilk stirred together, and one with crushed cornflakes. Cut chicken breasts into 1- to 1-1/2-inch pieces. Place chicken pieces into bowl and roll in flour mixture. Then, piece by piece, shake off excess flour, dip the chicken into the milk mixture, then coat the pieces with cornflakes. Place chicken on baking sheet and bake for 10 minutes until golden, turning them halfway through.

Yield: 4 servings

Nutrition Facts:
Calories: 182 cal

Fat: 2g

Protein: 29g
Carbohydrates: 13g

Sodium: 180mg
Source: USDA

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