newsletter, volume 2, issue 4 - soadi.ca our organization, ... between a third and a half of men...

VOLUME 2, ISSUE: WINTER 2004 PAGE 1

Warm Greetings from SOADI Head Office!

Our Logo… The Mantis Flower represents

man and woman, balance within oneself. Persons living with diabetes have to find and

maintain balance with food intake and exercise. The

Four Directions are made up of glucose meters. The red is blood and strength of all Our

People. The Sweet grass, the unity of Mind, Body and Spirit,

reminds us to support one another. The Seven Feath-ers, represent the seventh

generation and Seven Fires to assist us with growing aware-ness of diabetes and manage-ment. The pipes, our Prayers

and healing of Our People with diabetes.

INSIDE THIS ISSUE

GREETINGS 1 TRUE OR FALSE QUIZ 2 QUIZ ANSWERS 2 PLAN YOUR PORTIONS 3 CONTROL PORTION SIZES 3 HATE TO EXERCISE 4

A LITTLE ABOUT US 6 HOLIDAY RECIPE 5

WWIISSAADDAA SS O U T H E R NO U T H E R N O O N T A R I ON T A R I O A A B O R I G I N A LB O R I G I N A L D D I A B E T E SI A B E T E S I I N I T I A T I V EN I T I A T I V E ©

We are pleased to present our Winter issue of WISADA for your reading pleasure and for our continued efforts to raise awareness about Diabetes and its complica-tions.

We are once again gearing up for the Aboriginal Festival in Toronto and hope to see everyone there. We are able to reach a large number of people with our re-source materials and awareness efforts on these important 2 days. We also en-joy seeing old friends and making new linkages and networks.

Our Regional Workers have had an extremely busy year! November was Na-tional Diabetes awareness month and their activity levels were very high. SOADI was present for many community events. We feel that SOADI has expanded its services to a point where our workers are stretched to capacity! At SOADI we do not like to turn down any requests for services, so please continue to call for pres-entations, displays, speaking, Ribbon of Life workshops etc…

The Christmas holidays are here upon us and this is a time of year where healthy lifestyles and proper Diabetes management can be put aside. It is very difficult with such an emphasis on eating calorie and fat laden foods and in portions that are huge! Keep in mind that all of that eating will catch up with you. Seek support from family and friends, as this way of indulging is not good for anyone, even those without Diabetes. Keep moving too!

The SOADI Board of Directors continues to be a constant source of support and direction for our organization. We are pleased to have completed our 5 year plan which will map the direction of our organization and will take in terms of reaching our people and communities with messages of Diabetes awareness. Our objec-tives include continuing to develop and distribute culturally appropriate education, promotion and prevention resources based on the needs of the communities we service. We will continue to advocate, support and promote access to treatment and care options. We will establish and maintain our networks through coordina-tion and recommendation of services. Through our data collection methods we will continue to identity local and regional service needs related to Diabetes. We will act as a resource for other health and education service providers and con-tinue to gather, share and support relevant Diabetes research.

The above objectives and the time and efforts of our board and staff continue to drive our organization, however, we know that it is people, family, community and our First Nations people living with Diabetes and its complications that drive all of us to care, and work hard to spread the word about the devastating effects of this disease. We are all in this together, for the future good health of our children.

In good health, unity and friendship,

Roslynn Baird Program Administrator

Articles appearing in WISADA are for information purposes only. The South-ern Ontario Aboriginal Dia-

betes Initiative suggests contacting a health care

professional.


D i a be tes Fa ctsD i a be tes Fa cts TRUE or FALSE (Quiz from Volume 2, Fall 2004)

1. Diabetes is a chronic disease that has no cure. It is a leading cause of death by disease in Canada. 2. The three types of diabetes are: Type I, Type II, and Gestational. 3. For Type I diabetes, race/ethnicity and family history are risk factors. 4. Type II diabetes is the most common form of diabetes, usually beginning after age 30. 5. For Type 2 diabetes, age, obesity, & previous diagnosis of impaired glucose tolerance are risk factors. 6. Gestational diabetes is a temporary condition that occurs during pregnancy and affects about 5% of all pregnancies. 7. Changing your lifestyle to include weight loss and more physical activity can help decrease the chances of developing Type 2 diabetes.

Answers: All of the above statements are TRUE!

There is no cure for diabetes because there is no known cause of diabetes. It is a leading cause of death by disease in Canada. Diabetes is a major cause of heart disease, which is the leading cause of death in Can-ada. “Diabetes is also the biggest cause of blindness and kidney disease in adults. Older adults with diabe-tes are twice as likely to develop high blood pressure as people without diabetes. People with diabetes are also 11 times more likely to undergo foot and other “lower extremity” amputations due to circulatory prob-lems. Between a third and a half of men with diabetes will suffer from impotence at some point.”

Type 1 diabetes or juvenile diabetes, usually occurs in people under age 30. The body does not produce in-sulin; therefore, people with Type 1 diabetes have to take insulin injections for the rest of their lives. Type 1 diabetes is most common in people of northern European ancestry. You are at risk if someone in your family has Type 1 diabetes.

Type 2 diabetes is the most common form of diabetes, usually beginning after age 30, but there is an in-crease in the number of people under the age of 30 diagnosed with Type 2 diabetes. Risk factors for Type 2 diabetes are:

• Family history of diabetes. • Aboriginal, Métis, or Inuit ancestry. • Overweight or obese. • Over 40 years old. • Not exercising or being active. • Not eating nutritiously. • Having had Gestational diabetes or had a baby that weighed over 9 lbs. • Being diagnosed with impaired glucose intolerance.

Changing your lifestyle to include weight loss and more physical activity can help to decrease the chances of developing Type 2 diabetes. Studies show that physical activity can reduce the risk of developing Type 2 diabetes by over 50%.

Gestational diabetes is a temporary condition that occurs during pregnancy and affects about 5% of all preg-nancies. Gestational diabetes usually goes away immediately after giving birth, but is a risk factor for devel-oping Type 2 diabetes later in life.


• Eat more vegetables.These are very high in nutrients and low in calories. • Choose starchy foods such as whole grain breads and cereals, rice, noodles, or potatoes at every meal. Starchy foods are broken down into glucose that your body needs for energy. • Include fish, lean meat, low fat cheeses, eggs, or vegetarian protein as part of your meal. • Have a glass of milk and a piece of fruit to complete your meal. • Alcohol can affect blood glucose levels and cause you to gain weight.Talk to your healthcare

professional about whether you can include alcohol in your meal plan and how much is safe.

N u tr i t i o nN u tr i t i on

Milk

Fruit

Vegetables (at least two kinds)

Starch potato, rice, pasta

Protein

fish, le

an meat,

chicken, beans,

lentils

PLAN YOUR PORTIONS (Source: CDA November 2004)

Large Portions HOLIDAY DINNER Small Portions 305 cal.– 5 oz. with skin Turkey 3 oz. without skin – 135 cal.

200 cal. – ½ cup Stuffing ¼ cup – 100 cal.

15 cal. – ¼ cup Green Beans ½ cup – 30 cal.

110 cal. – ½ cup Mashed Potatoes ¼ cup – 55 cal.

160 cal. – ¼ cup Gravy 2 tablespoons – 80 cal.

10 cal. – ¼ cup Tossed Salad ½ cup – 20 cal.

200 cal. – 2-1/2 Tbs. Salad Dressing 1 tablespoon – 80 cal.

100 cal. – ¼ cup Cranberry Sauce 2 tablespoons – 50 cal.

1100 CALORIES TOTAL 550 CALORIES

DIFFERENCE > 550 CALORIES

You can eat half the calories when you control portion size!!


H ea lth & Fi tn es sH ea lth & Fi tn es s

Just about any activity burns calo-ries. For instance, people who fidget burn more calories than people who just sit. So, wiggle your foot, tap your fingers, rock in a rocking chair. When you’re mov-ing you’re burning calories. But fidgeting isn’t really exercise. It won’t bring you all the benefits that you want from exercise. So, what do you do? WHY EXERCISE?

Exercise is the magic bullet-the perfect pill-the solution to most health problems. People spend hours and many dollars shopping for the perfect outfit to make themselves look good, when if they spend as little as 30 minutes a day, they could make their bod-ies look good in anything they put on. Exercise is all it’s cracked up to be. • Lifts your mood

• Lightens your weight

• Builds muscles which burn calories even at REST • Reduces stress, anxiety and depres-sion • Improves your sex life

• Gives you MORE energy

• Makes you feel great

• Makes you look great

• Makes you proud of yourself There is a strong link between “sitting” your way through life and developing many of the chronic diseases we struggle with today: • Heart disease

• High blood pressure

• High blood fat levels

• Obesity and overweight

• Type 2 diabetes

Exercise improves your self-image. Exercise postpones aging. In fact, with exercise you can move grace-fully through all your years with the flexibility and strength to do the things you need to do and what to do for yourself. With ex-ercise, you have a better qualify of life all the way through. SO, WHY ARE SO MANY PEOPLE INAC-TIVE?

We don’t have to move much any more. Many of the chores and ac-tivities that filled our daily lives with exercise have been erased by modern technology. Elevators, dishwashers, washing machines, riding lawn mowers, remote con-trols, inventions like these have made our lives easier. Unfortu-nately, they’ve made our lives so easy that we must now take steps to increase our activity if we want to stay healthy. Our bodies are like our machines – they must be used to stay in good working con-dition. IS THERE ANOTHER WAY?

Yes. You don’t have to change jobs or give up your free time to fit exercise into your schedule. You don’t have to go to the gym or jog every day. In fact, you never have to do these things. The lat-est research has found that physi-cal activity does not need to be vigorous or structured to be good for you. You can do small amounts of activities during the day that add up to 30 minutes. Five min-utes of walking 3 times a day plus 15 minutes of running the vacuum cleaner adds up to your 30 min-utes. Are those physical activities?

Doing enjoyable activities that fit into your daily life – such as brisk walking, yard work gardening, and household chores is as good for you as structured and vigorous ex-ercise. If you haven’t been very active up to this point, don’t worry. It’s never too late. In fact, people in their 90s who start lifting 1 pound weights put on muscle. There are a lot of health myths about what aging does to physical ability. Don’t believe any of them. Just keep it simple. Be-gin with a few minutes of physical activity each day – really, no more than 5 minutes to start. Build up gradually to do a total of 30 min-utes. Add a minute or two each week. Don’t get in a hurry or you may get too sore to enjoy your-self, or you might injure yourself. If you have been doing some activ-ity such as walking but haven’t been doing it every day try to add a few minutes each time or start doing it every day. The amount of activity you do is more important that what you do. And doing something is always better than sitting there and thinking about it. WHAT IF YOU HAVE DIABETES?

If you have type 2 diabetes regular activity improves your blood glu-cose control. Exercise lowers blood glucose levels during and after exercise. It also helps lower blood glucose levels in other ways:

• Muscle cells become more sensitive to insulin they do a better job of storing using glucose for energy. • Liver cells become more sensitive to insulin, preventing the liver from pro-ducing too much glucose. More muscle means lower glucose.

HATE TO EXERCISE: Why Should You Care About Exercise?

Source: Information taken from the American Diabetes Asso-

ciation “The I Hate To Exercise” Book for people with diabetes . Charlotte Hayes, MMSc. MS,RD, CDE


S OA D IS OA D I -- L i c i ou sL i c i ou s CHRISTMAS JOY, MERRY CHRISTMAS RECIPE INGREDIENTS:

1/2 cup Hugs 4 teaspoons Kisses 4 cups Love 1 cup Special Holiday Cheer 3 teaspoons Christmas Spirits 2 cups Goodwill Toward Man 1 Sprig of Mistletoe 1 medium-size bag of Christmas Snowflakes (the regu-lar kind won't do!) DIRECTIONS:

Mix hugs, kisses, smiles and love until consistent. Blend in holiday cheer, peace on earth, Christmas spirits and good will toward men. Use the mixture to fill a large, warm heart, where it can be stored for a lifetime, (it never goes bad!). Serve as desired under mistletoe, sprinkled liberally with special Christmas Snowflakes. It is especially good when accompanied by Christmas Carols and family get-togethers. Serve to one and all - and have a very, Merry Christmas! (www.fitnessandfreebies,com/holidays/christmas/recipeforjoy.html)

SELF-ESTEEM Fat on your girth depletes your self-worth! An exercise session fights depression! Living correct will earn self-respect!

MOOD Eating fat food will ruin your mood! You won’t be serene with too much caffeine! Extra dressing becomes depression!

PHYSICAL APPEARANCE Plenty of fruit will make you look cute! Improve your appeal with veggies each meal! Get more active to be attractive!

WEIGHT Lots of batter will make you fatter! Control your weight with carbohy-drate! Take extra precautions, eat moderate portions!

HEALTH High-fat cheeses spread diseases! Arteries go splat when you fill them with fat! Constant fat snacks give heart attacks!

ENERGY Walk five times a week to reach your peak! Energies abound when you move around! If it’s too sweet, it’ll make you feel beat!

EXERCISE A little hustle preserves your muscle! Walk a bit quicker to train the old ticker! Walk five times a week to reach your peak!

BYPASS DESTRUCTIVE DIET DETOURS WITH THESE WITTY SLOGANS


HEAD OFFICE INFORMATION

PROGRAM ADMINISTRATOR Roslynn Baird

EMAIL: [email protected]

OFFICE ADMINISTRATOR

Joseph Stup EMAIL:

[email protected]

8 FACER STREET ST. CATHARINES, ON, L2M 5G9 TOLL FREE: 1 888 514 1370

OR, 905 938 2915 FAX: 905 938 9094

GENERAL INQUIRIES: [email protected]

REGIONAL DIABETES WORKERS

CENTRAL REGION Peggy Monague

Tel: 705 527 1560, Fax: 705 527 4189 Email: [email protected]

EASTERN REGION

Carol Loft Tel: 613 396 3900, Fax: 613 396 3007

Email: [email protected]

URBAN HORSESHOE REGION Kathleen LaForme


WEST CENTRAL REGION

Shirley LaForme Tel: 519 750 0893, Fax: 519 750 0893

Email: [email protected]

WESTERN REGION Barbara Whiteye


Visit us at...

www.soadi.ca

Vision

Through SOADI’s continual efforts to eradicate the devastating effects of Dia-betes, Aboriginal** peoples will once again enjoy the good health of our ances-

tors. **By ‘Aboriginal’, we mean all people and communities who identify themselves as First Nations, Non-Status, Métis and Inuit.

Mission

SOADI supports Aboriginal communities working to decrease the high inci-dence of Diabetes and its complications through prevention, intervention and

management activities.

The Board of Directors is comprised of members from the following organiza-tions. These members are accountable to the Aboriginal Organizations and communities of Southern Ontario.

Ontario Federation of Indian Friendship Centres Carol Burke, President

Ontario Métis Aboriginal Association Linda Rochon, Vice-President

Métis Nation of Ontario Tammy Wintle, Secretary/Treasurer

Union of Ontario Indians Carol Taylor, Board Member

Association of Iroquois & Allied Indians Carolyn Doxtator, Board Member

Ontario Native Women’s Association Elaine Brant, Board Member

Independent First Nations Elder, Bill Messenger Lyndia Jones, Ex-Officio Elder, Lillian McGregor

WISADA, THE MEANING

WIS*

Aboriginal

Diabetes

Associations/Initiatives

*WIS (Meaning 5 in Cayuga. Also represents SOADI’s 5 Regions)

Named by LuVerna Clause

A L i t tle A b ou t U sA L i t tle A b ou t U s

newsletter, volume 2, issue 4 - soadi.ca our organization, ... between a third and a half of men...

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