Sources: American Diabetes Association. diabetes.org/are-you-at-risk/lower-your-risk/. Accessed 19 September 2016. National Institute of Diabetes and Digestive and Kidney Diseases. niddk.nih.gov/health-information/diabetes/delaying-preventing-type-2-diabetes. Accessed 6 October 2016.

SMART FACTS95%

of diabetes cases are type 2, and preventable through healthy lifestyle choices.

30 minutesa day of physical activity, such as walking, can help prevent type 2 diabetes.

5-7%is the average weight loss

that will prevent or slow the development of type 2 diabetes.

GET THE SCOOP ON DIABETESby Rachel Savieo

Diabetes is an epidemic in the United States, affecting 29.1 million Americans. With an additional 1.4 million Americans diagnosed every year, it’s no wonder diabetes is the leading cause of kidney failure, lower limb amputations, and new cases of blindness in working age adults.

There are three types of diabetes: Type 1, type 2, and gestational diabetes. Let’s take a closer look at each type:

• Type 1 diabetes occurs when the body does not make enough insulin. This type only accounts for 5% of all diagnosed adult cases, and there is no known way to prevent it.

• Type 2 diabetes occurs when the body cannot use insulin properly. It accounts for 95% of the cases of diabetes, and most cases can be prevented.

• Gestational diabetes occurs during pregnancy and normally goes away after the child is born; however, women who have had gestational diabetes are at greater risk for developing type 2 diabetes later in life.

The good news is that diabetes is one of the most preventable chronic diseases. The choices you make in your daily life can help you avoid the harmful and often deadly complications that come from the disease.

Source: American Diabetes Association. diabetes.org/diabetes-basics. Accessed 19 September 2016.

IN THIS ISSUE2 Diabetes Warning Signs and Prevention3 Understanding Insurance-Ese4 Harvest of the Month: Cranberries

NOVEMBER 2016LIVE WELL

2 LIVE WELL

DIABETES WARNING SIGNS AND PREVENTIONby Mechelle Meadows

Did you know one in four Americans with diabetes doesn’t know they have it? Symptoms of type 2 diabetes are often attributed to several other causes and sometimes don’t show at all. A person might describe the onset of diabetes as “feeling off.” The main symptoms include frequent urination, unusual thirst, extreme hunger, unusual weight loss, extreme fatigue, and irritability.

Early detection is crucial for successful management of diabetes. The earlier it’s diagnosed, the better your chance to control diabetes through diet, rather than medications like insulin; however, your doctor will provide the best course of action for your particular situation.

Knowing what risk factors you have is one key step to prevention. The more risk factors you have, the greater your chance for developing the condition. Risk factors for diabetes include: Family history, age 45 and over, African American, Hispanic, Native American, or Asian ethnicities, metabolic syndrome, body mass index over 25, high blood pressure, abnormal cholesterol levels, lack of physical activity, and history of gestational diabetes.

Don’t let these risk factors scare you, but understand that diabetes is a real health threat. Unlike other diseases that have reduced in prevalence with modern medicine, diabetes is still on the rise in the United States. Here are the top three things you can do today to prevent or better manage diabetes:

1. Get an annual physical to test blood glucose and examine your risk of developing diabetes. Often, if your blood glucose is above 100, your doctor or screening vendor may recommend an A1c test, which shows a more accurate picture of your blood sugar over the last three months.

2. Eat sugar very sparingly. All forms of sugar have different impacts on blood glucose and your eventual risk for diabetes, so limit artificial sweeteners as well.

3. Move more. Start with 10 minutes of physical activity a day if you are not currently exercising, and slowly increase to 30-minute sessions three to five times per week.

Having tools and knowledge on your side are your first steps to preventing diabetes. This month, keep this aspect of your physical health on the forefront of your mind.

Sources: American Diabetes Association. diabetes.org/are-you-at-risk. Accessed 6 October 2016. American Diabetes Association. diabetes.org/diabetes-basics. Accessed 6 October 2016. Centers for Disease Control & Prevention. cdc.gov/diabetes/basics/prediabetes.html. Accessed 6 October 2016.

Unlike other diseases that have reduced in prevalence

with modern medicine, diabetes is still on the rise

in the United States.

3LIVE WELL

UNDERSTANDING INSURANCE-ESEby John Thomas

Wading through insurance documents can be like swimming in alphabet soup. Other times, it can be like trying to read a foreign language. Here’s a glossary to help with some of the abbreviations and words you’re most likely to encounter.

Copay: This is the fixed portion of a medical bill that you pay, and can be a set dollar amount or percentage of actual cost.

Deductible: This is what you pay for healthcare services before your plan pays anything.

Embedded Deductible: Once an individual meets their deductible, the plan begins to pay. If several people combined meet the family deductible the plan will also begin to pay.

Non-Embedded Deductible: The family deductible can be met by one person or a combination of people. For family coverage, this deductible must be met before the plan pays any portion.

EOB: Short for “explanation of benefits,” this is the document you receive after a covered healthcare service. It shows the original cost of the service, the cost you are actually charged under your insurance plan, deductibles and copays, the total benefit you will receive, and other pertinent information.

HDHP: This stands for “high deductible health plan,” which is a health plan that keeps premiums low by setting deductibles high.

HSA: This is a savings account you use to set aside pre-tax dollars for health needs so long as you’re enrolled in a HDHP (see above).

Network: A list of the healthcare providers that have contracted with an insurer to provide service to plan participants. Providers on this list are said to be in-network; those not on the list are out-of-network providers and will typically cost more.

Out-of-Pocket Maximum: This is the limit to how much you actually pay out of your own pocket each plan year.

PPO: This is short for “preferred provider organization,” a group of physicians, hospitals, and other healthcare providers that have contracted with an insurer payer to provide services at a reduced cost.

WORLD DIABETES DAY NOVEMBER 14Today, one in two adults goes undiagnosed with type 2 diabetes. Early diagnosis and treatment is important to keep the disease from causing serious health complications. This year’s Eyes on Diabetes theme promotes the importance of early diagnosis and treatment. Learn more about screening for type 2 diabetes and more at www.idf.org. Source: International Diabetes Federation. idf.org/wdd-index/. Accessed 16 June 2016.

COACH'S CORNER: TOP SUGAR-BUSTERS

Do something for yourself – know the sugar level on labels of foods you eat. Most Americans average 25-30 teaspoons a day (100-120 grams). The daily recommendation is six for women (25 grams), and nine for men (37.5 grams).

Shun food with sugar in the first five ingredients, including types of sugar ending with “ose”, like fructose. Check even “healthy” food – granola bars, low-fat yogurt, iced green tea, cereal, salad dressing, spaghetti sauce, and bread.

One simple step: shop the perimeter of the grocery store to avoid processed (sugar-laden) food in aisles.

These are some of the sugar-busting tips that helped my clients lose 5-100 pounds!

Trina StutzmanEverence Certified Wellness Coachwww.everence.com/wellness-coaching

4 LIVE WELL

Sources: The Krazy Coupon Lady. thekrazycouponlady.com/at-home/how-to-choose-ripe-cranberries/. Accessed 16 June 2016.Food Facts. foodfacts.mercola.com/cranberries.html. Accessed 16 June 2016.Nola. nola.com/healthy-eating/2015/11/six_health_benefits_of_cranber.html. Accessed 16 June 2016.

You may be surprised to learn that cranberries have a reputation far beyond the Thanksgiving table or Christmas tree. These bright berries have health benefits ranging from the ability to prevent recurrent UTIs to reducing systemic inflammation throughout the body. Cranberries have powerful antioxidant contents, including polyphenol, whose anti-inflammatory properties fight high blood pressure, rheumatoid arthritis, ulcer formation, and excessive platelet buildup.

How to SelectRipe cranberries should be a strong scarlet or fire engine red color. If the berries look golden or maroon, they are overripe. A pale pink color means they’re underripe and will be very bitter. Prime cranberries also feel very firm when squeezed, so if they feel more like grapes, they’re overripe!

How to StoreRemove shriveled, soft, or discolored cranberries before storing them, as even one damaged or rotting berry will speed up the decaying process of them all! In the refrigerator, the berries will last for 20 days; however, they can keep for over a

year if you first freeze them on a baking sheet and then store them in your freezer. That way, you can enjoy a refreshing cranberry salad or snack on the nutritious superfood during the hot summer months.

How to PrepareAgain, be sure to exclude any shriveled or damaged berries before using. Thawing frozen cranberries will produce soft, delicate berries that should be used immediately. Always rinse your berries before and after storage, as well as prior to cooking with them.

HARVEST OF THE MONTH: CRANBERRIESby Henry Boots

RECIPE OF THE MONTHOrange Cranberry Sauce

Ingredients (makes 12 servings):2 (12 oz) bags fresh cranberries

1 cup water

1/2 cup orange juice

Zest of 1 orange

1 cup unsweetened applesauce

2 tsp liquid stevia, orange flavor preferred

Directions:1. Combine cranberries, water, orange juice, zest, and applesauce in a

sauce pan.

2. Boil over medium heat, stirring frequently and mashing cranberries if needed, for about 15 minutes.

3. Remove from head and add stevia. Cool slightly, then taste and adjust sweetener.

4. Refrigerate three hours or overnight.

Nutritional InfoPER 1/2 CUP SERVING: 20 calories, 0.1g total fat, 0g saturated fat, 5.1g total carbohydrates, 2.8g sugar, 0.2g protein, 1mg sodium, 0mg cholesterol, 1.2g fiber Source: Sugar-Free Mom. sugarfreemom.com/recipes/low-sugar-cranberry-orange-jelly-sauce/. Accessed 27 October 2016.