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Plan to Prevent DiabetesDining on a DimeWhat: Want to eat more nutritiously on a tight budget? Whether eating out or purchasing your weekly groceries – tune in and learn how to dine well and dine affordably.

When: Monday, November 3 at noon

Presenter: PEHP Healthy Utah Panel: Tiffany Anderson, Wellness Communications Specialist, Maria Givler, Registered Dietitian, Stan Moyle, Healthy Utah Testing Supervisor

Register here.

Remember: All webinars are archived for future viewing – visit our archive section here.

FEATUREPEHPHEALTHYUTAH

WEBINAR

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Lack of awareness about diabetes, combined with insufficient access to health services, can lead to complications such as blindness, amputation and kidney failure.

– World Health Organization

November is American Diabetes Month. PEHP Wellness encourages you to Know your numbers and if you are

at risk for diabetes. Log in to your mypehp.org account to view your Health Snapshot.During annual PEHP Healthy Utah testing sessions, eligible PEHP members have their blood glucose levels checked. Having a glucose level higher than normal is an alert and puts you at risk for diabetes. See your physician for diagnosis.Plan to prevent diabetes. Act with these valuable resources to prevent diabetes or better manage your condition if you are currently diabetic:

» Consultation with a Registered Dietitian; call 801-366-7300 for details.

» Take Charge e-newsletter about diabetes management – subscribe here.

» PEHP Integrated Care services – nurse case management to help manage diabetes.

Also, the Great American Smokeout is Nov. 20. Are you a tobacco user and want to quit? Check out our PEHP Quitline. PEHP Healthy Utah offers a $100 rebate for eligible members who quit. We hope you enjoy this issue. – Your PEHP Wellness Team

DIABETES HEALTH FACT

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MOVEITBy Melissa Miller

170 PARTICIPANTS IN SEPTEMBER

The theme of the September Workout Warrior was Fit at Any Age – 170

Workout Warriors participated. Star C. was the random winner of an Amazon gift card.

Congratulations Star!

The theme for November is Focus on the Future. Learn more about Workout Warrior and how to participate here.

Keep moving!

WORKOUT

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Diabetes can be prevented. Thirty minutes of moderate-intensity physical activity on most days and a healthy diet can drastically reduce the risk of developing type 2 diabetes.

– World Health Organization

DIABETES HEALTH FACT

WARRIORMany people believe that if diabetes runs

in their family, that they will inevitably develop the disease as well. But did you know that forms of diabetes can be prevented or delayed through small, healthy lifestyle choices?Regular physical activity is one of these choices. Exercise causes sugar in the blood to enter cells in the body and process them as energy for

fuel during activity. This reduces excess sugar in the blood and keeps insulin levels in check; both of which are essential for diabetes prevention. The American Diabetic Association gives specific exercise recommendations for preventing the onset of diabetes here.

Exercise is a key element for those currently living with diabetes to manage their condition in a healthy way. It is important to understand how exercise affects blood sugar and to know how often to check levels during physical activity. Learn how here.

&EXERC SE

DIABETES

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SIMPLIFYYOURLIFEBe on the Lookout for Clues

Type 2 diabetes is much more common than type 1 diabetes, and accounts for around 90% of all diabetes worldwide. – World Health Organization

DIABETES HEALTH FACT

Diabetes is widespread in the United States and complicated

by the fact that many suffering from the common form, type 2 diabetes, may not be aware of it. If diabetic, either your pancreas doesn’t produce sufficient insulin to break down the glucose in the food you eat, or your cells are unable to process insulin. Because diabetes symptoms can develop slowly and are easy to ignore, be on the lookout for these clues:

» Increased thirst

» Increased irritability

» Frequent infections

» Blurry vision

» Patches of dark skin

» Itchy skin

» Tingling or numbness in hands and feet

If you’re experiencing these symptoms, see your doctor right away. Most forms of diabetes can be treated with medication and lifestyle changes.

FORFOOD THOUGHT

Over time, research has revealed

greater insight on the relationship between food choices and diabetes. Two great articles that share these important concepts are The Truth about the So-Called Diabetes Diet and 5 Common Food Myths for People with Diabetes. A healthy eating plan for a person with diabetes includes lots of vegetables, lean proteins, whole grains, and healthy fats, eating fruit in moderation, limiting added sugars, and practicing portion control. These guidelines

are not only appropriate for those with diabetes, but are recommended for everyone!

The American Diabetes Association offers helpful information online: Making Healthy Food Choices. You don’t have to look far to find delicious and nutritious recipes.

By Maria Givler By Tiffany Anderson

Nutrition and Diabetes

Check out these links for menu planning ideas:

Recipes for Healthy Living

Diabetic Friendly Recipes from Cooking Light

MENU PLANNING

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PEHPWAISTAWEIGH

Research has shown that people with diabetes can lower

their blood sugar and reduce their use of medication by losing even a modest amount of weight. Just as important, however, are the studies showing that those with pre-diabetes can delay or prevent diabetes with a weight loss of only 7% of body weight through moderate diet and exercise.

The encouraging news is that even if you are still above your ideal body weight,

losing 10-15 pounds and being physically active can bring your blood sugar down to the recommended range.

If your blood tests have indicated that you have pre-diabetes, be encouraged that a diagnosis of diabetes is not inevitable, and you may not need to lose as much weight as you think to prevent it! Make simple, consistent steps to reach a healthier weight and you may find that your next blood sugar results reward your efforts.

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By Emily Mecham

PEHP WAIST AWEIGH

Have a BMI of 30 or higher? With your dedication and our support, a healthier lifestyle is within reach with PEHP Waist Aweigh.

FIND GRADSUCCESSSTORIES

HERE

LEARN MORE/ENROLL

HERE

On average, a person with diagnosed diabetes will have medical costs 2.3 times higher than if diabetes was absent. – American Diabetes Association

DIABETES HEALTH FACT

Congratulations to John C. who graduated from PEHP Waist Aweigh in September, and to Lori S. and Shanna W. who both graduated in October! Great job on all your hard work to get to where you are!

Also, Kate C. reached her 6-month maintenance goal in October – congratulations Kate! What an accomplishment!

SHOUT OUTSPre-Diabetes: Reverse Your Course

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HERESign up for a PEHP Healthy Utah testing session.

November Workout Warrior Registration closes

S U N D A Y M O N D A Y T U E S D A Y W E D N E S D A Y T H U R S D A Y F R I D A Y S A T U R D A Y

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HU TESTING SESSIONLogan: 9-12:15/1:30-4:15

HU TESTING SESSIONProvo: 9-12:15/1:30-4:15

HU TESTING SESSIONDraper: 8:30-12:15/1:30-4:15

HU TESTING SESSIONSLC: 8:30-12:15

DecemberWorkout WarriorRegistration opens

HU TESTING SESSIONSLC: 8:30-12:15/1:30-4:15

HU TESTING SESSIONProvo: 9-12:15/1:30-4:15

HU TESTING SESSIONSLC: 8:30-12:15/1:30-4:15

HU TESTING SESSIONDelta: 10-12:15/1:30-3:15

HU TESTING SESSIONFillmore: 8-12:15/1:30-4:15

HU TESTING SESSIONPrice: 8:30-12:15/1:30-4:15

Daylight Savings Time Ends

Election Day Rememberto VOTE!

Veteran’s Day Patriot Day

Great American Smokeout

ThanksgivingPEHP Offices Closed

Health Tool of the Week:Diabetes: Are you at risk?

Health Tool of the Week:Living with Diabetes: Success Stories

Health Tool of the Week:Diabetes Myths

Health Tool of the Week:Diabetes: HolidayMeal Planning

Health Tool of the Week:Diabetes Superfoods

HU TESTING SESSIONSo Jordan: 8:30-12:15/1:30-4:15

HU TESTING SESSIONPrice: 8:30-12:15/1:30-3:15

HU TESTING SESSIONEureka: 8:30-10:15/11:30-3:15

This festive challenge will provide tools, including stress management techniques to help you spread the joy of living a healthy lifestyle.  PEHP Wellness challenges are email based and self paced. Eligible participants are entered into a random drawing for an Amazon gift card.  Registration opens Nov. 1 and closes Nov. 16. Log into your myHealthyUtah account to sign up and join us!

Maintain Don’t GainNov 17, 2014 to Jan 15, 2015

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