New Year, New You

January 2017

NBC News recently pulled data from Google by iQuanti to determine the most popular New Year’s resolutions. The data indicated Get Healthy as the most popular resolution with 62,776,640 searches, a 13.77% increase over last year during the same time period, when it was searched 55,177,290 times (NBC News, 2017). If getting healthy is your resolution for 2017, then you are in luck because the Diabetes Education Program has a few tips for you!

Visit your doctor.

The doctor’s office is a great place to determine what Get Healthy means to you. Your doctor may provide you with specific recommendations based on your medical history, such as improving your blood sugar levels or reducing your triglycerides. If your goal consists of exercising, ask your doctor for exercises according to your health.

Assess your goal.

Are you trying to lose weight to improve your health or because your spouse said you should shed some pounds? This is not your spouse, friends, or neighbor’s goal; this is YOUR goal. Select a goal which YOU sincerely want to accomplish.

Be patient!

We want things NOW! When we do not obtain results immediately, we become discouraged and often times quit. Remember, results come with time and hard work. As Yoda once said, ““”patience you must have my young padawan.”

Celebrate!

Accomplishments are hard to come by, so be sure to celebrate each victory, but be sure to celebrate appropriately! Rewarding yourself to a pint of ice cream or an entire pizza because you exercised all week is not ideal. Instead, treat yourself to a low-cost item like new workout clothes and/or a free activity like taking a bubble bath, enjoying a movie marathon or sleeping a few extra hours.

You don’t snooze, you lose!

Regardless of your goal, it is difficult to accomplish anything with little sleep. Read the section below to learn more about the benefits of sleep and to learn how many hours of sleep is recommended for you.

Source: Diabetes Education Program of the California Health Collaborative; NBC News; Fitstar


Nutrition information per serving: Calories 379, Carbohydrate 32 g, Dietary Fiber 6 g, Protein 30 g, Total Fat 15 g, Saturated Fat 4 g

Chicken Tortas

Makes 4 servings. 1 sandwich per serving.

Ingredients

  • 2 cups cooked, shredded chicken
  • 1 teaspoon chili powder
  • 2 cups prepared Fresh Salsa
  • 2 cups shredded romaine lettuce
  • 4 thin slices white onion
  • ½ cup shredded reduced fat Monterey Jack cheese
  • 2 radishes, sliced
  • 1 fresh avocado, mashed
  • 4 bolillos or French bread rolls, cut in half lengthwise

Preparation

  1. In a medium bowl, combine chicken, chili powder, and 1 cup Fresh Salsa.
  2. In another medium bowl, combine lettuce, onion, cheese, and radishes.
  3. Spread equal amounts of mashed avocado on each roll.
  4. Place equal amounts of chicken and lettuce mixtures inside of each roll.
  5. Spoon ¼ cup Fresh Salsa over lettuce and close sandwich. Serve immediately.

Source: Champions for Change


You Don’t Snooze, You Lose!

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends in part on what happens while you’re sleeping.

During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems including diabetes.

It also can affect how well you think, react, work, learn, and get along with others (National Heart, Lung and Blood Institute, 2012).

The following are the sleep recommendations per age:

  • Teenagers (14-17): 8-10 hours
  • Younger adults (18-25): 7-9 hours
  • Adults (26-64): 7-9 hours
  • Older adults (65+): 7-8 hours

Source: National Sleep Foundation, 2016