In this issue:

1 COVER STORY:National Diabetes Awarness Month: Diabetes Prevention

Program

2 NUTRITION:Talking Healthy Turkey Dinners

3 PHYSICAL ACTIVITY:

Cool Runnings

4 HIGHLIGHT PROGRAM:Family Fitness Series: Keep On

Moving It (KOMI)

5 CALENDAR:HPDP Center Scheduled Activities

6 COMMUNITY EVENTS

Health Promotion ProgramDepartment of Diabetes Treatment &

Prevention ServicesTuba City Regional Health Care Corporation

P.O. Box 600, 167 North Main StreetTuba City, AZ 86045

(928)283-1420

SCHOOL HEALTHTUBA CITY COORDINATED APPROACH TO SCHOOL HEALTH PROGRAM

TCRHCC DIABETES TREATMENT & PREVENTION SERVICES DEPARTMENT

MONTHLY NEWSLETTER

November 2014

Since 2005, the Diabetes Preven-tion Program has been hard at work recruiting individuals (ages 18+) from the Tuba City community and surrounding areas to take control of their health and put themselves first. Every year our goal is to recruit individuals who want to learn more about the healthy changes that they can make and more impor-tantly, to delay the onset of diabe-tes through nutrition and fitness education. Along with these classes we incorporate healthy cooking demonstrations, RBG screenings and 1-on-1 workouts/fitness class-es for our participants and the com-munity. Through the program many participants have seen weight loss success ranging from 15-20 lbs and decreases in their blood glucose, LDL and cholesterol levels! We also help many of our partici-pants accomplish major goals in

their lives such as running in half marathons and utilizing the healthy changes they’ve made and adapt-ing them to their household. Many of the individuals that have gone through the DP program are still active in our program events and finding further success with what they’ve learned. The Diabetes Prevention Program gives commu-nity members an opportunity to step up to the plate and take the initial step to know their numbers. If you are interested in getting start-ed stop by our office to get screened today, knowing your num-bers is the one thing you can do for yourself and your body. Do you know your numbers?For more information about our program contact us at (928)283-1420.

Diabetes Prevention ProgramBy Elena Curley, TCRHCC DPP Health Educator

national

DiabetesMonth

Talking Healthy Turkey Dinners

Page 2 NUTRITION

The holidays are here! That means food, food, food and more food. Food is great and we should all look for forward to those tasty treats. So how do we make it healthier? Simply ways to make your holiday dinners healthier without taking away the great taste is add some fresh veggies or fruit, add low-fat food items and use leaner meats. With so many ways to make your sides healthier, the options are endless. Try a few of the healthy sides below this holiday season. Enjoy your time with family over a great healthy meal.

Turkey Sausage Pecan Stuffing4 medium onions, diced1 lb bulk ground turkey sausage1 pkgs (6oz) herb stuffing mix1 pkg (15oz) golden raisins1 cup pecan halves6 celery ribs, diced2 1/2 cups chicken broth2-3 tbsp olive oil1/4 tsp each: dried basil, oregano, curry powder, caraway seeds, poultry seasoning, garlic powder, salt, and pepper Saute onions, celery in olive oil, add ground turkey sausage. Combine all seasonings to sausage. Add stuffing mix, raisins and pecans into large bowl. Combine stuffing & sausage mix. Add chicken broth to entire mixture and place into casserole dish into a pre-heated oven at 350 degrees for 10 minutes or until done.

Sunflower Broccoli2 garlic cloves, minced3 tbsp canola oil2 1/2 lbs fresh broccoli, florets1/4 cup chicken broth1/2 tsp dried oregano1/2 tsp salt1/8 pepper2 tbsp sunflower kernels In a large skillet, saute garlic in oil for 1 minute. Add broccoli; cook and stir for 3 minutes. Add the broth, oregano, salt and pepper. Cover and cook until broccoli is crisp and tender about 4 minutes. Sprinkle with sunflower kernels.

Pumpkin Trifle3 cups cold, fat-free milk2-1 ounce pkgs vanilla sugar-free, fat-free pudding mix1-15 oz can solid packed pumpkin3/4 tsp ground cinnamon1/4 tsp nutmeg1/4 tsp ground ginger1 low-fat crumb pie crust2 1/2 cups fat-free whipped topping Place cold milk in a large bowl. Slowly add pudding mix while mixer is running. Scrape down the side of the bowl with a spatula and beat for 2-minutes on high speed. Chill pudding in refridgerator for 5-10 minutes. Add pumpkin and spices to pudding and stir well with spatula. Set aside. To assemble trifle, sprinkle 2/3 ginger snap crumbs inthe bottom of a large, clear glass bowl. Gently spread about 2 cups of the pudding. Continue with layering and alternating to make even layers. Top with whipped topping in a neat, decorative circle and sprinkle with rest of grumbs for garnish. Chill and serve.

Berry Berry Salad1 pkg spring mix salad1 pkg romaine lettuce 1 cup raspberries1 cup blueberries1 cup blackberries1 cup candied pecans1 cup feta cheese1 bottle raspberry vinaigrette dressing Rinse and spin pre-mixed salads into a medium salad bowl. Add rinsed and dried berries to lettuce and spring mix. Sprinkle pecans and feta cheese right before serving.

by Brooke Holiday, TCRHCC HP Specialist

Tip: Takea family

walk or hike tobalance the

calories fromfood.

Page 3 PHYSICAL ACTIVITY

• Run with a buddy or a group. Make your workouts safe and social. • Wear appropriate clothing for your workouts. Winter wardrobe should consist of running jacket, ear warmers, gloves, and long sleeves that provide insulation and move moisture away from your skin.• Safety gear-wear reflective gear so that drivers are able to see you along the road or on off roads where traffic can get heavy. Safety vests, head lamps, or even neon colored top will work when running along the roads.• Take extra time to warmup and stretch. Your body will need more time to warm up during cold days. Walk 5 minutes before your run, or you could also even put your clothes in the dryer before you head out for your run.• Hydrate-drink fluids before, during, and after your run to avoid dehydration. • Keep it fun! Sign up for a fun run/walk in your local community. You may find motivation from others as you socialize.

by Judie Keyonnie TCRHCC Youth Physical Activity Specialist

Cool Runnings The

weather is getting cooler but

it doesn’t mean westop begin active.Hereare some tips to stay

active. Keep OnMoving It!

Page 4 HIGHLIGHT PROGRAM

During the summer months the Health Promotion (HP) program is busy with the Just Move It (JMI) walk/run series and the ACTIVE Youth Program. To keep the commu-nity physical activity level up and motivation to continue healthy lifestyles, the HP program will offer a fall physi-cal activity series called “Keep On Moving It”(KOMI). The KOMI series is comprised of a variety of different events. In the past, the HP program hosted holiday walk/runs, holiday nutrition classes, a half marathon/relay, open community sport tourna-ments, winter stories and even a Halloween carnival. This year, the HP program decided to focus on family physical activities, in hopes to promote quality family time and family health. Getting families out the door for any type of physical activity isn't easy, especially with their busy schedules. With one day events, we

hope to see more families come out, spend a day with the family playing and enjoy-ing each other’s company. This year we kicked off our first family KOMI event with a walk and run in October. The event had 343 participants in attendance. The next upcom-ing event that will take place in November which is a family softball tournament, followed by a family volley-ball tournament in December and ending the KOMI program with a family basket-ball tournament in January. To enter these family tourna-ments youth as young as 12 years old are allowed to play and be a part of the family teams and registration forms can be picked up at the HPDP center. So I encourage fami-lies to come out and form your teams to enjoy the com-pany of your own family and others. If you have more questions feel free to contact Gwendelyn Riggs at the HPDP center.

by Gwendelyn Riggs, TCRHCC Physical Activity Specialist

FAMILY FITNESS SERIES: K��� O� M���n� I� (���I)

Diabetes Awareness MonthNovember 1, 2014

Family Coed Softball Tourney$150 per team14 team roster

5 team maxSafeToys & Gifts Awareness Month

December 6, 2014Family Coed Volleyball Tourney

$120 per team8 team roster10 team max

Family Fit Lifestyle MonthJanuary 10, 2015

Family Coed Basketball Tourney$120 per team

8 team roster10 team max

Register early, �rst come basis. (928)283-1420 ext. 20703

Page 5 CALENDAR

FOR MORE INFORMATION ON OUR EVENTS OR CLASSES PLEASE CONTACT THE DIABETES TREATMENT & PREVENTION SERVICES OFFICE AT (928)283-1420.

3Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (6p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)HIIT (515p-615p)Spinning (630p-730p)Yoga (730p-830p)

4Balancing Your Life & Diabetes (8a-12p)@ HLCFitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (5p-730p)Exercise Room:INSANITY (6am)T25 Alpha (1130p)T25 Beta (12p)Spinning (6p-7p)Zumba (7p-8p)

5Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (6p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)Kickboxing (515p-615p)Sprinning (630p-730p)Yoga (730p-830p)

6DM EXPO @ St. Jude’s (10a-3p)Fitness Room:Circuit Training (6a-7a)Open (1130a-130p/5p-830p)Exercise Room:INSANITY (6am)T25 Alpha (1130p)T25 Beta (12p)Spinning (515p-615p)Zumba (630p-730p)Conference Room:Health & Wellness #9 (530p)

7Fitness Room:Open (6a-7a)Open (1130a-130p)Exercise Room:INSANITY (6am)T25 Alpha (1130p)T25 Beta (12p)

8

9 10Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (6p-830p)Exercise Room:INSANITY (6a-7a)T25 Gamma (1130p)T25 Alpha (12p)HIIT (515p-615p)Spinning (630p-730p)Yoga (730p-830p)

11

VETERAN’S DAY

12Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (6p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)Kickboxing (515p-615p)Spinning (630p-730p)Yoga (730p-830p)

13Fitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)Spinning (515p-615p)Zumba (630p-730p)Conference Room:Health & Wellness #10 (530p)

14Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)

15

16 17Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (6p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)HITT (515p-615p)Spinning (630p-730p)Yoga (730p-830p)

18Balancing Your Life & Diabetes (8a-12p)@ HLCFitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)Spinning (6p-7p)Zumba (7p-8p)

19Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (6p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)Kickboxing (515p-615p)Spinning (630p-730p)Spinning (730p-830p)

20Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:INSANITY (6am)T25 Alpha (1130p)T25 Beta (12p)Spinning (515p-615p)Zumba (630p-730p)Conference Room:Health & Wellness #11 (530p)

21Fitness Room:Open (1130a-130p)Open (5p-630p)Exercise Room:INSANITY (6am)T25 Alpha (1130p)T25 Beta (12p)

22

23 24Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (6p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)HIIT (515p-615p)Spinning (630p-730p)Yoga (730p-830p)

25Balancing Your Life & Diabetes (8a-12p)@ HLCFitness Room:Open (6a-7a)Open (1130a-130p)Open (5p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)Spinning (515p-615p)Zumba (630p-730p)

26Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Open (6p-830p)Exercise Room:INSANITY (6a-7a)T25 Alpha (1130p)T25 Beta (12p)Kickboxing (515p-615p)Spinning (630p-730p)Yoga (730p-830p)

27

THANKSGIVING DAY

28Fitness Room:Circuit Training (6a-7a)Open (1130a-130p)Exercise Room:INSANITY (6am)T25 Alpha (1130p)T25 Beta (12p)

29

30

nOVEMBER 2014TCRHCC DIABETES TREATMENT & PREVENTION SERVICES

Page 6 COMMUNITY EVENTS

St. Jude’s Food Bank Education Series

Class #2: Preparing a healthy holiday meal on a budget

Monday, November 3, 20143:00-5:00PM

St. Jude’s Kitchen/GymLearn ways to:

- Prepare healthy holiday side dishes.- Learn strategies to stretch your holiday meal budget.

- Take advantage of holiday deals.- And much more!

Classes are held the �rst Monday of each month. Come to 4 classes and recieve a free Bargain Box.

**Sign up to today at the St. Jude’s Food Bank front desk** **Or call (928)283-6886**