PATHWAYS
Your monthly guide to better health and peak performance.
SEPT. 2018 /
ISSUE 04
The dangers of diabetes – they affect you even if you don’t have diabetes. About one in ten (30.3 million) people in the U.S. live with diabetes. Of those, 7.2 million people are undiagnosed. Diabetes is the seventh leading cause of death in the U.S. What’s alarming is that 84.1 million adults aged 18 years or older have prediabetes.
3 mind-blowing statics about diabetes: 1
9 out of 10 people don’t know they have prediabetes. Prediabetes means your blood glucose (sugar) is higher than normal, but not yet diabetes.
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Adults with diabetes have a 50% higher risk of death than adults without diabetes. People with type 2 diabetes are at significantly higher risk for stroke, heart disease, and peripheral vascular disease than the nondiabetic population.
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Medical costs for people with diabetes are more than twice as high compared to those who do not have diabetes. The good news is you can prevent diabetes by making changes to your lifestyle. Things, like losing weight, eating healthier, and doing regular physical activity can stop your body from developing type 2 diabetes.
Risks of developing type 2 diabetes increases with age, obesity, and lack of physical activity. Your family history and health problems such as high blood pressure also contribute to your risk of developing type 2 diabetes. If you have already been diagnosed with diabetes, you can work with a health professional, continue to eat healthy, and stay active to help manage your disease.
What is diabetes? Diabetes is a chronic condition, where glucose (sugar) levels in your blood are higher than usual. Your body depends on glucose for energy. When you have diabetes, your body has trouble turning glucose into energy. Instead of being used by your body, the glucose builds up in your blood, and your body is starved of energy.
MORE INSIDE
Screening for diabetes can save your life
Creamy Avacado Banana Green Smoothie Ingredients • • • • •
1 large forzen banana (ripe, peeled, sliced) 1/4 - 1/2 medium ripe avocado 1 scoop plain or vanilla protein powder 1 large handful greens of choice (spinach, kale, rainbow chard) 3/4 - 1 cup unsweetened plain almond milk
Add-Ins (optional) • • •
1 Tbsp seed of choice 1/2 tsp adaptogen of choice 1/2 cup sliced frozen cucumber or berries
Instructions •
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Testing for diabetes is especially important because early in the disease diabetes has no symptoms.
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our healthcare professional can diagnose diabetes and prediabetes through blood tests. The blood test will show if your blood glucose is too high.
People over the age 40 and overweight need to get tested for diabetes. Your doctor can tell you how often to get tested. Your doctor may recommend you to get tested if you are younger than 40 and at risk for other health reasons, like having high blood pressure or having a family member with type 2 diabetes. Keep in mind that the test for diabetes can also show if you have prediabetes. People with prediabetes are likely to develop type 2 diabetes within ten years, but they can take steps to prevent or delay diabetes. Keep your health on track by getting screened for diabetes!
Did you know? Type 2 diabetes is the most common form of diabetes. People who are overweight are more likely to get type 2 diabetes.
Type 1 diabetes is caused by a problem with the immune system (the system that helps fight infection). Right now, there’s no way to prevent type 1 diabetes.
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Use a high speed blender. Add frozen banana, avocado, protein powder of choice, greens, and dairy-free milk. Add any desired add-ins. Blend on high until creamy and smooth, scraping down sides as needed. If too thick, add more milk. If too thin, add more banana or avocado. Taste and adjust flavor as needed. Divide between serving glasses and enjoy! Best when fresh, though leftovers will keep covered in the fridge up to 24 hours, up to 2 weeks in freezer.
This recipe was adapted from Minimalist Baker.
THE CLASSIC
Creamy Avocado Banana Green Smoothie 3 reasons to love the avocado banana smoothie: 1.) Quick meal for on the go – The avocado banana smoothie only takes about five minutes to make. Throw your ingredients in a blender and go. If you need to run, you can put the smoothie in a transportable bottle and be out the door. 2.) Packed with nutrients – This smoothie it a great start to your morning or a great addition to any part of your day. With protein, a healthy dose of fruit, and a filled with a blend of vegetables, it helps you meet many of your daily dietary recommendations. 3.) Customize it – the avocado banana smoothie can be crafted to fit your unique tastes. Swap protein powder with yogurt, add some cinnamon, throw in cucumber, you name it.
What you’ll need: 5 ingredients, 5 minutes of prep time, and one blender
These easy-to-form habits are pathways to a healthier you! Did you know making small changes to your eating habits can make a big difference to your health over time?
More energy:
When you start eating healthier, you will likely experience a shift in your energy levels. It’s not just what you eat, but also when. For example, eating a healthy breakfast will help replenish your energy after a night’s sleep. High protein foods or something with plenty of greens are good choices for a healthy breakfast.
Deeper sleep:
Restful sleep is important for your body’s immune system, metabolic function, and energy levels.
Foods like tomatoes, fish, vegetables, and berries have nutrients that improve your sleep.
Better mood:
When you eat healthy, you’re fueling your brain with good nutrition.
If you think about it, your brain is on 24/7, helping your organs function even when you’re asleep. A diet rich in nutrients can help balance brain chemistry and stabilize your blood sugars, both of which help improve your mood.
What does eating healthy do for overall long-term health? Making smart food choices can also help you manage your weight and lower your risk for certain chronic (long-term) diseases. When you eat healthy foods – and limit unhealthy foods – you can reduce your risk for:
• Heart disease • Type 2 diabetes • High blood pressure • Some types of cancer • Osteoporosis
Leading a healthier life is this simple: start walking Believe it or not, walking is one of the simplest ways to start leading a healthier life. Physical activity doesn’t need to be complicated. It doesn’t matter how out-of-shape you feel or how long you’ve been inactive; you can get back to being active by walking.
Make walking part of your day, even if it’s just a 10-minute walk around your workplace during your lunch hour. Ask a colleague to join you to make it more enjoyable.
Not surprising, walking is the most popular aerobic physical activity. Aerobic activities are the ones that make you breathe harder and cause your heart to beat faster.
Living a healthy, active life should be simple, and it is – just start walking!
Physical activity such as walking can help improve health even without weight loss. It can help manage your blood pressure, improve your mood, and enhance your balance.
One surprising benefit of walking is reduced arthritis-related pain, especially in the knee and hips. Walking helps lubricate joints and strengthens the muscles that support them.
10 Questions TO ASK YOUR COLLEAGUES YOU DON’T KNOW VERY WELL
If you’re like most people working a full-time job, you’re probably spending more time with your co-workers than your own family. It’s important to get to know your colleagues so you can build positive working relationships and hopefully some friendships. Relationships are important to happiness. In fact, they’re so important that they can affect the way you feel about life. Interactions with people can increase feelings of belonging and ultimately increase happiness. Ask your co-workers these questions to learn more about them!
1.) What’s the coolest thing you’re working on right now?
Asking this question gives insight into your colleagues’ projects which could benefit you both. You might realize there’s something you could collaborate on.
2.) What would a ‘perfect’ day look like?
This question might provoke someone to answer on a deeper level. Maybe their perfect day is all about spending time with their kids or working on a personal goal. You might be surprised what you hear!
The risks of careless medication management
3.) What kind of lasting impact would you like to make on the world?
It’s important to understand someone’s goals and outlook on life when you’re getting to know them. This question could help you understand your colleagues’ actions better.
4.) What kind of environment do you thrive in? Most people have a preferred work environment. Find out what kind of environment helps your co-workers thrive! You can also share your ideal working environment.
5.) What are three things on your bucket list?
Your co-workers might have some really inspiring things on their bucket lists or something you’ve already experienced. Use this question as a way to share experiences.
6.) Do you volunteer anywhere?
You can learn what they’re passionate about or invite them to join you for your next volunteer activity.
7.) Who would you choose to be your mentor? Depending on your colleague’s position, this question can give you an understanding of what someone looks for in a good leader.
8.) What’s the number one piece of advice you would give others about life? Lots of people love to give advice. Make someone’s day by asking them what they would share with someone.
9.) Are you artistic?
In any given week, four out of every five U.S. adults will use prescription medicines, over-the-counter (OTC) drugs, or dietary supplements. And nearly one-third of all adults will take five or more different medications each day. The more medications you take, the more chance there is for those drugs to interact negatively with each other. There is also a greater risk of forgetting to take medications, taking them at the wrong time, or taking too much or too little Unintentional medication misuse can lead to severe medical complications and additional healthcare costs.
A recent study estimated that in one year, incorrect use of medications resulted in more than 9 million hospital admissions and more than 18 million emergency room visits. Reading medication labels and following instructions will save you from preventable harm. The number of prescription and OTC medications is growing rapidly, making medication use more complicated and misuse by accident more likely. Shelves are becoming filled with different brands of the same drug, and many have different instructions for use. If you do not look closely at product labels, you could accidentally take too much or too little medication, or even take the wrong medication.
Knowing if someone on your team is artistic could help all of you, especially if someone has special talents.
More than 700 medications that formerly required a prescription are now available over the counter in pharmacies and supermarkets.
10.) Do you root for any sports teams/players?
While this has more opportunities to decide your own medication therapy, these medications are not without risk. Even drugs like acetaminophen for headaches and pain can cause problems if not taken correctly.
People connect over sports teams. It doesn’t matter if your teams are rivals or you’re cheering for the same team, it gives you something to talk about and break the ice.
Avoid unnecessary health complications by taking extra care when selecting and purchasing OTC medications and adhering to the instructions of prescription medications.
Stop overspending by using
the envelope system Being able to count your cash instantly is one trick that can help you start saving or adjusting your budget to save more. Try out the envelope system and take control of your spending! What it is: The envelope system is simply budgeting your cash and distributing
it into different envelopes. This allows you to see exactly how much money you have left in your budgeted categories.
How it works: You don’t have to save any money to begin using this system. You
simply withdraw cash from your bank upon receiving your paycheck. Then, you distribute your paycheck into categorized envelopes. For example, if you budgeted $120 for gas per month, write “gas” on an envelope and put $60 in it once you receive your paycheck. Add an additional $60 to your gas envelope after you receive your second paycheck for the month and write $120 on it. The envelope system works well for items or categories you tend to overspend in, like groceries, eating out, gas, etc. The key to this system is not taking money out of one envelope for something else.
Don’t cheat on your envelopes! If you start borrowing money from other envelopes, you’re more likely to shuffle
money around and lose track of what you’re spending in each category. If you find yourself running low on money for gas, start riding your bike or carpool. Raid your fridge and freezer for leftovers if you’re running low on grocery money.
Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and healthcare professionals and is intended to help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask that you consult a healthcare professional for all matters of concern. We also encourage you to keep your copies to build a convenient home-medical reference or recycle issues to friends and family. 2017 P5 Performance™, 4141 28th Ave S, Fargo, ND 58018; phone 701.271.0263; visit our website at www.p5performance.org. All rights reserved. Executive Editor: David Hunnicutt, PhD; Executive Director: J. Patrick Traynor; Contributing Editor: Amanda McDonald. Information may not be reproduced, copied, cited, or circulated in any format.