Breas&eeding  

I.  Benefits  of  Breas.eeding  a.  Mother  

i.  Physical  ii.  Financial  iii.  Emo;onal  

b.  Baby  Benefits  

II.  Length  of  breas.eeding  and  how  o?en  a.  1  year  or  more.  It  is  recommended  to  breas.eed  exclusively,  with  no  other  foods,  un;l  a  baby  

is  6  months  of  age.  b.  Cues  for  breas.eeding  

i.  Baby  opens  mouth  ii.  Crying  iii.  Sucking  on  hands    

c.  Babies  breas.eed  between  8-­‐12  ;mes  a  day  

III.  Working,  traveling,  and  breas.eeding  a.  Hand  expression  b.  Pumps  

i.  Simple  hand  pumps,  double  pump,  hospital  grade  pump  c.  Breas.eeding  in  public    d.  Tips  for  pumping  

IV.  Babies  and  feeding  schedules  a.  Age  b.  Disadvantages  and  advantages  

V.  Breas.eeding  and  support  system  a.  Involving  spouse  and  other  family  members  

VI.  Make  goals  a.  Set  specific  breas.eeding  goals  for  mom  and  baby    

VII.  Ques;ons  a.  Answer  any  ques;ons  or  concerns    

Picky  Ea1ng  

I.  Discuss  typical  problems  with  picky  ea;ng:  a.  Children  refuse  to  try  new  foods  b.  Children  eat  only  one  or  two  foods  of  preference  c.  Children  may  not  eat  enough  food  d.  Children  snack  during  the  day,  resul;ng  in  being  too  full  at  meal;mes  

II.  Tips  for  Meal;mes  a.  Have  a  structured  meal  ;me  

i.  Schedule  a  ;me  and  s;ck  to  it  ii.  Sit  down  at  the  dinner  table  

b.  Avoid  unscheduled  snacks  between  meals  c.  Involve  your  child  before  dinner  is  even  placed  on  the  table!  

i.  Take  child  grocery  shopping  ii.  Allow  child  to  help  in  food  prepara;on  iii.  Pair  unfamiliar  foods  with  familiar  foods  iv.  Let  child  pick  and  choose  foods  from  what’s  served  on  the  table  

1.  Milk  and  bread  are  o?en  good  staples  on  the  table  2.  Don’t  make  a  separate,  special  food!  

v.  Make  table  manners  important!  1.  Teach  “No  thank  you!”  instead  of  “Yuck”  or  “Gross!”  2.  When  trying  new  foods,  teach  child  to  spit  out  food  onto  a  plate,  use  a  napkin  

instead  

III.  Conclusion  a.  Recipe  Ideas  b.  Share  success  stories  c.  Set  goals  

Healthy  Ea1ng  during  Pregnancy  

I.  What  to  eat  during  pregnancy  a.  Choose  My  Plate  b.  Making  healthy  food  choices  is  important.  

i.  It  is  best  to  get  your  calories  from  foods  that  are  also  packed  with  vitamins  and  minerals,  rather  than  foods  like  potato  chips  and  candy.  

c.  Ea;ng  to  hunger  is  a  good  rule  of  thumb.  d.  Don’t  be  fooled  by  the  idea  that  you  are  ea;ng  for  two.  

i.  A  woman  who  is  normal  weight  before  becoming  pregnant  needs  to  eat  around  300  extra  calories  a  day  star;ng  in  the  second  trimester.  

II.  Healthy  weight  gain  a.  The  amount  of  weight  that  you  should  gain  will  depend  on  what  you  weighed  before  

pregnancy  and  any  special  recommenda;ons  that  your  doctor  gives.  

III.  Important  nutrients  during  pregnancy  a.  Folic  acid    

i.  Folic  acid  is  essen;al  for  your  baby's  spinal  cord  and  brain  development.  ii.  Risk  of  neural  tube  defect  (NTD)  iii.  The  most  important  ;me  to  get  folic  acid  is  in  the  first  8  weeks  of  pregnancy.    iv.  Recommended  that  all  women  in  their  childbearing  years  should  take  a  supplement  

with  at  least  400  mcg  of  folic  acid  daily.  v.  Prenatal  vitamins  usually  contain  800  mcg  to  ensure  adequate  folic  acid.  

b.  Iron    i.  Iron  carries  oxygen  through  the  blood  stream  and  delivers  it  to  all  the  ;ssues  of  the  

body.    ii.  Iron-­‐deficiency  anemia  iii.  Prenatal  vitamins  contain  a  high  amount  of  iron.  

IV.  Foods  to  avoid  during  pregnancy  a.  Alcohol  b.  Fish  with  high  levels  of  mercury  c.  Unpasteurized  milk,  so?  cheese,  luncheon  meats,  and  hot  dogs  d.  Raw  fish,  undercooked  meat  and  poultry  e.  Large  amounts  of  caffeine  

Healthy  Shopping  on  a  Budget  

I.  What  is  healthy  ea;ng?  a.  Choose  My  Plate  

i.  Grains  1.  Carbs  about  half  the  diet  2.  Half  whole  grains  3.  Gluten  is  okay  

ii.  Fruits  &  Vegetables  1.  Eat  the  ones  you  like  2.  Goal-­‐  5  a  day  

iii.  Protein  1.  Sources-­‐  meat,  beans,  nuts,  eggs,  etc  

iv.  Dairy  1.  1%  or  skim  is  best  for  milk,  cheese,  yogurt  2.  Calcium  for  bone  strength  

v.  Fats  1.  Don’t  completely  cut  out  treats  &  foods  you  enjoy  

II.  Budget  ;ps  –  Basketball  analogy  a.  Game  plan  

i.  The  most  effec;ve  way  to  spend  less  is  to  have  a  plan.  Plan  out  your  meals,  make  a  list,  and  s;ck  to  it  at  the  store.    

b.  Keep  it  in  season  i.  Fruits  and  vegetables  are  cheaper  in  season.  

c.  Second  string  i.  Buy  bulk  of  things  you  eat  on  regular  basis;  don’t  buy  bulk  on  unusual  items    

d.  Pre-­‐game  fuel  up  i.  Eat  breakfast  

e.  Drive  down  the  side  i.  Grocery  stores  are  structured  the  same  way.  Whole  foods  (produce,  bread,  milk,  eggs)  

are  sold  along  the  perimeter.  Less  healthy  food  is  sold  in  the  isles.  Do  most  of  your  shopping  along  the  perimeter.    

f.  Trick  plays    i.  A  couple  hints-­‐  buy  frozen  or  canned  produce,  cook  once  for  the  week,  etc.    

Sunrise Breakfast Smoothie

Smoothies are a perfect way to sneak in fruits and vegetables into your child’s diet. They will

love this special treat!

-  2 Clementine's, peeled

-  ½ c Orange Juice -  ½ c Peach Yogurt -  ¼ Fresh Pineapple -  4 Ice Cubes

Mix all the ingredients in a blender. Pour into a glass.

Say Goodbye to Dinnertime

Battles!

For a more personalized meal plan

for your child, go to

www.choosemyplate.com

• Be patient!

• Don’t give up!

• Stay positive!!

When feeding your child…

Tips for Mealtimes

  Have a structured meal time involving a sit-down dinner at the table

  Avoid unscheduled snacks between meals

  Let your child help in food preparation

  Pair unfamiliar foods with familiar foods

  Let child pick and choose foods from what’s served on the table; Don’t make a separate, special food!

  Make table manners important! Teach “No thank you” rather than “Yuck!”

Encourage your child to try new

foods with the tips presented in our

Combat Picky Eating class!!

•  Mealtimes can be stressful. You want your child to eat and be healthy, yet it can be so frustrating when they refuse to try new foods! Trust us, you are not alone in your battle against picky eating.

Dear Mom & Dad,

When you’re pregnant, eating

healthy foods is more important

than ever. You need more

nutrients and calories. But

“eating for two” doesn’t mean

eating twice as much. It means

that the foods you eat are the

main source of nutrients for your

baby. Sensible, balanced meals

will be best for you and your

baby.

Pregnancy

Most doctors recommend 30

minutes of exercise everyday to

help you and your baby feel the

best!

How can you make sure you and your baby are

healthy?

 Choose a variety of whole fruits. Limit juice and dried fruits. Fruit is great for snacks and desserts, too.

 Make half your plate fruits and vegetables.

 Choose large portions of a variety of non-starchy vegetables, such as leafy greens, broccoli, or peppers.

 Choose fat-free or low-fat milk, yogurt, and cheese.

 Make half your grains whole grains.

 Choose lean or low-fat meat and poultry.

 Enjoy 4 oz fish twice a week. Eat fish low in mercury, for example, salmon or tilapia.

 Provide sufficient calories to support appropriate rates of weight gain.

Most women need 300 calories a

day more during the last six months

of pregnancy. Your baby needs

healthy foods that are packed with

nutrients, such as fruits and

vegetables.

You should gain weight gradually during your pregnancy, with most of the weight gained in the last trimester.

• 2 to 4 pounds total during first trimester

• 3 to 4 pounds per month for the second and third trimesters

Weight Gain

Most doctors recommend that pregnant women take a prenatal vitamin and mineral supplement everyday in addition to eating a healthy diet. Taking a supplement ensures that you and your baby get enough important nutrients.

Type  1  Diabetes  

I.  What  is  Type  1  diabetes? a.  Autoimmune  disease  characterized  by  high  blood  glucose  levels  resul=ng  from  destruc=on  of  

insulin  producing  cells. b.  Understand  how  insulin  works  in  the  body.

II.  Nutri=onal  Management:  how  can  you  control  your  blood  sugar? a.  Blood  glucose  control

i.  Carbohydrate  coun=ng ii.  Diabetes  exchange  system

b.  Insulin i.  Insulin-­‐to-­‐carbohydrate  ra=os

c.  Modify  your  diet i.  Replace  simple  sugars  with  ar=ficial  sugars ii.  High-­‐fiber  diet iii.  Reduced  calorie  meal  plans iv.  Choose  My  Plate

d.  Medica=on i.  Insulin  injec=ons

III.  Why  is  physical  ac=vity  important?   a.  Improves  blood  glucose  levels. b.  Improves  insulin  u=liza=on. c.  Exercise  plan

IV.  Consult  with  a  die==an  to  beQer  understand  diabetes. a.  Follow  up  care  with  experienced  health  care  team b.  Individualized  meal  plans

Type  2  Diabetes  

I.  What  is  Type  2  diabetes? a.  High  blood  glucose  levels  resul=ng  from  the  body’s  inability  to  use  insulin  normally  or  to  

produce  insulin. b.  What  are  some  signs  of  diabetes?

i.  Thirsty ii.  Tired iii.  Blurry  vision iv.  Hungry v.  Going  to  the  bathroom  a  lot vi.  Cuts  or  sores  that  won’t  heal

II.  Stay  healthy:  learn  how  to  control  your  blood  sugar. a.  What  are  your  goals  to  control  diabetes?

i.  Fas=ng  blood  glucose  level ii.  2  hours  aWer  ea=ng iii.  A1C

b.  Eat  the  right  amount  and  kinds  of  food  to  control  your  blood  sugar  levels. i.  Choose  My  Plate ii.  ADA  exchange  list iii.  Appropriate  serving  sizes iv.  Limit  saturated  fats  and  cholesterol v.  Consume  high  fiber  foods

c.  Enjoy  physical  ac=vity. i.  Weight  loss  

d.  Take  your  diabetes  medica=on  daily. i.  Oral  hyperglycemic  drugs ii.  Insulin  injec=on

e.  Remember  to  test  your  blood  sugar  daily  at  regular  =mes. i.  Use  a  blood  glucose  meter. ii.  Record  your  blood  sugar  every  =me  you  check  it.  

III.  How  can  diabetes  affect  your  body? a.  Your  eyes  -­‐  diabe=c  re=nopathy,  cataract,  glaucoma b.  Your  kidneys  -­‐  kidney  disease c.  Your  mouth  -­‐  swollen  gums,  bad  breath,  gum  disease,  tooth  loss d.  Your  feet  -­‐  nerve  damage  to  feet,  sores  on  feet  do  not  heal e.  Your  heart  -­‐  faQy  deposits,  high  blood  pressure,  stroke,  heart  aQack f.  You  and  diabe=c  neuropathy  -­‐  numbness  in  hands,  feet,  legs  

IV.  Prevalence  in  children-­‐What  about  our  children? a.  Increasing  in  children  and  adolescents b.  Overweight  and  obesity c.  Inac=vity   d.  Sugary  drink  and  faQy  foods

Gesta/onal  Diabetes  

I.  What  is  gesta=onal  diabetes?  a.  Carbohydrate  intolerance  with  onset  or  first  recogni=on  in  pregnancy.  

II.  What  could  happen  if  you  have  diabetes  during  pregnancy?  a.  Mother  

i.  Cesarean  delivery  ii.  Increased  risk  for  preeclampsia,  hypertension,  obesity.  

b.  Increased  risk  for  gesta=onal  diabetes  in  other  pregnancies.  c.  Child  

i.  S=ll  birth  ii.  Spontaneous  abor=on  iii.  Congenital  abnormali=es  iv.  Neonatal  hypoglycemia,  death  v.  Increased  risk  of  insulin  resistance,  type  2  diabetes,  hypertension  

III.  Stay  health  for  you  and  your  baby.  a.  Develop  a  diet  and  exercise  plan  to  control  blood  glucose.  

i.  Whole  grains,  vegetables,  fruits,  high  fiber  foods  ii.  Limit  simple  sugars  iii.  Consume  unsaturated  fat  iv.  Three  meals  and  snacks  daily  v.  Walking,  biking,  swimming,  light  liWing  

b.  Monitor  weight  gain  c.  Understand  blood  glucose  labs  and  ketone  results.  d.  Follow  ups  during  pregnancy  and  postpartum.  

IV.  Prevent  gesta=onal  diabetes:  a.  Reduce  being  overweight  or  obese  b.  Increase  physical  ac=vity  c.  Decrease  insulin  resistance  prior  to  pregnancy  

CPR  and  First  Aid  

I.  Anatomy  of  the  heart  and  respiratory  tract  a.  General  func=on  of  the  heart  

i.  Main  arteries  and  veins  b.  General  func=on  of  the  lungs,  esophagus,  and  trachea  

i.  Air  flow  from  inhale  to  exhale  

II.  Adult  CPR  a.  Arriving  at  the  scene  

i.  Check  for  safety  ii.  Call  the  person’s  name  iii.  Tap  the  person  iv.  Have  someone  call  911  

b.  Performing  CPR  i.  Breaths  ii.  Compressions,  hand  posi=on  iii.  Repe==ons  

III.  Infant  and  Child  CPR  a.  Performing  CPR  

i.  Breaths  ii.  Compressions,  finger  posi=on  iii.  Repe==ons  

IV.  General  first  aid  and  wound  care  a.  Gloves,  alcohol  swabs  b.  Gauze,  feminine  pads,  bandages  c.  Dressing  the  wound  

i.  Pressure  to  the  wound  ii.  Wrapping  

V.  Broken  bones  and  spinal  injuries  a.  Treatment  for  shock  b.  Lay  down  with  feet  one  foot  above  the  head  

i.  Check  for  circula=on  signs  ii.  Turn  on  side  to  prevent  choking  iii.  Keep  warm  and  comfortable  

c.  Broken  bones i.  Stabilize  bone ii.  Treat  for  shock

d.  Spinal  injuries i.  Stabilize  and  do  not  move  head,  neck  or  back ii.  Treat  for  shock

Heart  Health  

I.  What  is  fat? a.  Different  types  of  fat

i.  Monounsaturated ii.  Saturated   iii.  Polyunsaturated iv.  Trans

b.  Tips  to  reduce  fat  intake i.  Pin  point  the  =mes  when  you  eat  the  most  fat ii.  Where  is  your  fat  coming  from iii.  Which  foods  you  eat  contain  the  most  fat

II.  Cook  with  less  fat a.  Low-­‐fat  food/snack  choices  and  subs=tutes

i.  Low-­‐fat  yogurt,  crackers,  dried  fruit,  nuts  (beQer  fat),  fruits  and  vegetables b.  Low-­‐fat  cooking  

i.  Olive  oil,  canola  oil,  tub  buQer  and  margarine ii.  Reduced  fat  milk,  sour  cream,  cream  cheese

c.  Cooking  demonstra=on  (Mexican  dish) d.  Reading  and  using  food  labels

i.  Fat/types ii.  How  much  is  low  and  how  much  is  high iii.  Servings  sizes

III.  Why  is  low-­‐fat  important? a.  Effects  of  excess  dietary  fat  intake  on  the  body

i.  Plaque ii.  Triglycerides iii.  Hypercholesterolemia

IV.  Good  habits  for  low-­‐fat  ea=ng a.  Role  of  fruits  and  vegetables b.  High  fiber,  whole  grains

i.  Can  prevent  heart  disease  by  reducing  the  amount  of  fat  in  the  blood ii.  Cooking  demonstra=on  of  cooking  low-­‐fat  vegetables  

c.  Importance  of  exercise i.  Keeps  heart  healthy ii.  Allows  cells  to  func=on  for  removal  of  fats iii.  Less  fat  circula=on  in  blood

Exercise  for  Older  Adults  

I.  Myths  about  exercise  and  old  age a.  It  does  nothing  for  my  old  body b.  If  you  are  older  you  should  save  your  energy c.  Exercise  makes  you  more  at  risk  for  falls d.  There’s  no  point  in  star=ng  this  late e.  If  I’m  disabled  I  can’t  exercise

II.  Upper  body  ac=vi=es a.  Can  be  done  while:  sidng

i.  Bicep  curls  (liWing) ii.  Overhead  elbow  extension  (overhead  reaching)

b.  Triceps  kickbacks  (liWing  yourself  from  a  chair) c.  Diagonal  inward  shoulder  raise  (overhead  reaching)  

III.  Lower  body  ac=vi=es a.  Can  be  done  while:  sidng

i.  Ankle  circles  (ankle  stability) ii.  Knee  extension  (standing  an  balance)

b.  Can  be  done  while:  standing i.  Side  hip  raise  (hip  arthri=s) ii.  Sit  to  stand  (strengthens  hip  muscles)

IV.  Back  and  trunk  strengthening  ac=vi=es a.  Can  be  done  while:  sidng

i.  Cat  and  camel  (eases  lower  back  pain) ii.  Bent  knee  raise  (helps  you  get  out  of  bed)

Weight  Management  

I.  My  Plate a.  Fruits  and  vegetables:  ways  to  prepare  them  and  tricks  to  ea=ng  more b.  Whole  grains:  types  of  whole  grains  and  whole  grain  products c.  Dairy:  low  fat  and  fat  free  dairy  op=ons d.  Protein:  meat  and  meatless  meals

II.  Serving  Sizes a.  What  a  serving  size  looks  like

i.  Visual  aids:  tennis  ball,  ping-­‐pong  ball,  deck  of  cards,  etc. b.  Number  of  servings  for  each  food  group    

III.  Ea=ng  Out a.  Tips  for  maintaining  appropriate  por=on  sizes  when  ea=ng  out b.  Choosing  nutri=ous  op=ons  from  the  menu

IV.  Triggers/Goals/Relapses a.  Understanding  personal  cues  which  trigger  ea=ng b.  Sedng  appropriate  goals c.  How  to  respond  and  deal  with  relapses

V.  Food  labels a.  How  to  read  and  interpret  food  labels b.  How  to  apply  food  label  informa=on  to  your  ea=ng

Surgical  Weight  Loss  

I.  Overview  of  how  weight  loss  surgery  works a.  How  a  normal  GI  tract  works b.  Changes  made  to  the  GI  tract  during  surgery c.  How  the  GI  tract  works  aWer  weight  loss  surgery

II.  Is  weight  loss  surgery  for  you? a.  Pa=ent  qualifiers b.  Benefits c.  Risks  and  complica=ons

III.  AWer  weight  loss  surgery a.  Changing  ea=ng  habits   b.  Exercise

Cancer  Treatment  

I.  What  is  Chemotherapy? a.  Treatment  of  cancer  with  one  or  more  cytotoxic  drug  used  to  cure  or  palliate  symptoms.  

II.  Symptoms  and  Management  =ps a.  Nausea  

i.  Eat  a  light  meal  before  your  treatment. ii.  Eat  and  drink  slowly.   iii.  Sip  small  amounts  of  liquid  oWen

1.  Ice  chips,  popsicles,  foods  with  high  water  concentra=on  (watermelon) iv.  Breathe  deeply  and  gently  through  your  mouth  

b.  Upset  stomach   i.  Carbonated  beverages  (soda  water,  ginger  ale)

1.  Avoid  high  sugar  or  caffeinated  beverages.   ii.  Rather  than  skipping  meals  altogether,  try  a  dry  biscuit  or  sliver  of  toast  to  s=ll  get  

energy  requirements.   c.  Loss  of  appe=te

i.  Follow  your  hunger  cues  and  taste  sensors. d.  Diarrhea/Cons=pa=on

i.  Light  exercising. ii.  Avoid  spicy  foods  to  avoid  more  discomfort.   iii.  Increase  fiber  intake  if  cons=pated.

1.  Foods  high  in  fiber:  whole  grain  bread,  fruits,  whole  grain  pastas e.  Mouth  Pain  or  Taste  Aversions

i.  Meat  may  begin  to  have  a  metallic  taste.   ii.  May  experience  “coQon  mouth”

1.  Try  taking  sips  of  liquids  throughout  the  day  and  sucking  on  ice  chips:  flavored  ice  chips  such  as  teas.

iii.  If  experiencing  swallowing  difficul=es,  try  blending  foods  and  avoid  hot  and  spicy  foods.  

iv.  Baking  Soda  mixture:  rinse  to  reduce  pain  in  the  mouth.   1.  1c  warm  water,  ¼  tsp  baking  soda,  1/8  tsp  salt  

III.  What  to  avoid: a.  These  things  may  decrease  the  effec=veness  of  chemotherapy  and  increase  your  risk  for  

remission.   i.  Avoid  alcohol  and  tobacco  use.   ii.  Foods  high  in  salt  and  fat.    

IV.  Safe  Food  Handling a.  Low  immune  response  due  to  low  white  blood  cell  count  during  treatment.  It  will  be  difficult  

for  your  body  to  fight  infec=ons: i.  Avoid  cross  contamina=on  in  food  prepara=on.  

1.  Use  different  colored  cudng  boards  to  separate  raw  meat  and  vegetable  food  prepara=on.  

ii.  Proper  hand  washing

Bone  Health  

I.  Bone  Disease  a.  Osteoporosis  

i.  Risk  of  disease  ii.  Age  of  onset  

b.  Osteomalacia  i.  Risk  of  disease  ii.  Age  of  onset  

II.  Preven=on  a.  Food  choices  b.  Exercise  

III.  Calcium  a.  What  does  it  do?  

i.  Builds  bones  and  teeth  ii.  Our  body  can’t  produce  calcium  

b.  DRI  1000  mg,  1200  mg  for  age  51  and  older  c.  Sources  of  calcium  

i.  Milk,  cheese,  yogurt,  for=fied  orange  juice  and  cereals  

IV.  Vitamin  D  a.  What  does  it  do?  

i.  Helps  body  absorb  calcium  ii.  Protects  bones  

b.  DRI  400  ICU  c.  Sources  of  vitamin  D  

i.  Salmon,  mackerel,  dairy  products,  for=fied  orange  juice  

V.  Upper  Body  Ac=vi=es  a.  Can  be  done  while:  sidng  

i.  Bicep  curls  (liWing)  ii.  Overhead  elbow  extension  (overhead  reaching)  

b.  Triceps  kickbacks  (liWing  yourself  from  a  chair)  c.  Diagonal  inward  shoulder  raise  (overhead  reaching)    

VI.  Lower  Body  Ac=vi=es  a.  Can  be  done  while:  sidng  

i.  Ankle  circles  (ankle  stability)  ii.  Knee  extension  (standing  and  balance)  

b.  Can  be  done  while:  standing  i.  Side  hip  raise  (hip  arthri=s)  ii.  Sit  to  stand  (strengthens  hip  muscles)  

VII.  Back  and  Trunk  Strengthening  Ac=vi=es  a.  Can  be  done  while:  sidng  

i.  Cat  and  camel  (eases  lower  back  pain)  ii.  Bent  knee  raise  (helps  you  get  out  of  bed)  

Living  with  Celiac  Disease  

I.  What  is  Celiac  Disease?  a.  Caused  by  gene=cs,  exposure  to  gluten,  the  environment,  and  is  an  autoimmune  response.    b.  Long  term  health  effects  

i.  Type-­‐1  diabetes  ii.  Mul=ple  sclerosis  iii.  Derma==s  herpe=formis  iv.  Osteoporosis  v.  Intes=nal  cancers  vi.  Anemia  

c.  Treatment-­‐  lifelong  adherence  to  a  strict  gluten-­‐free  diet  d.  Follow  up  with  your  condi=on  

i.  Meet  with  a  die==an  to  understand  how  to  eat  nutri=ous  and  safe      food  for  your  body.  ii.  Look  into  op=ons  to  join  a  celiac  disease  support  group  

II.  What  is  gluten?  a.  Proteins  found  in  wheat,  rye  and  barley  b.  Gluten  acts  as  glue  to  help  foods  maintain  their  shape.  

III.  Symptoms  for  Adults  and  Children  a.  Adults  with  Celiac  Disease  

i.  Unexplained  anemia,  fa=gue,  bone  pain,  arthri=s,  bone  loss,  depression,  =ngling  numbness  in  hands  and  feet,  seizures,  infer=lity,  canker  sores  inside  the  mouth,  itchy  skin  rash  

b.  Children  with  Celiac  Disease  i.  Abdominal  bloa=ng,  chronic  diarrhea,  vomi=ng,  cons=pa=on,  faQy  stool,  weight  loss,  

fa=gue,  irritability,  dental  enamel  defects,  delayed  growth  

IV.  What  is  the  difference  between  Celiac  disease  and  gluten  intolerance?  a.  Celiac  disease-­‐  Autoimmune  disorder  that  leads  to  damage  in  the  small      intes=ne  when  

gluten  is  eaten.  b.  Gluten  intolerance-­‐  A  person  who  has  symptoms  but  may  another  medical  condi=on  present  

V.  A  Gluten  Free  Diet  a.  Sources  of  gluten  b.  What  to  eat  

VI.  Gluten  Free  Lifestyle  a.  Dining  Out  

i.  Understand  the  importance  of  a  gluten  free  diet  ii.  Choose  a  restaurant  that  offers  gluten  free  op=ons  iii.  Ask  ques=on  about  all  the  dishes  prepared  

b.  Holidays  i.  Be  crea=ve-­‐  alterna=ve  recipes  ii.  Come  prepared  to  social  ou=ngs-­‐  bring  your  own  food  iii.  Be  asser=ve-­‐let  others  know  how  severe  your  condi=on  is  iv.  Be  courteous-­‐  do  not  expect  others  to  know  everything  about  celiac  disease  v.  Be  alert-­‐  be  cau=ous  of  all  food  and  drinks  served  

Heart Health

Please visit

midtownhealthsystemhearth.org

to find out more information!

Healthy Alternatives

Many whole-grain, high fiber are low in fat and have heart health benefits.

• Oatmeal • Wheat products • Fruits • Vegetables

Try to mix up your snack choices with a variety of whole-grain, high fiber foods!

Ways to Decrease Fat Intake

Our bodies need fat to survive, in fact, it is essential. However, too much fat can cause problems with getting blood to different parts of our body. Excess fat in the blood can build up in the artery walls as plaque.

Fat and the Body

This plaque will make a smaller passage for the blood to pass through. This makes it very dangerous when a clot wants to pass through, but can’t. This can result in stroke or heart attack.

Where Fat Comes From:

Fat in food and on the food label will show up in different forms: saturated, monounsaturated, polyunsaturated, and trans fat. The fats to avoid are saturated and trans fats. These fats are the largest contributors to plaque in the blood. Overall, it is good to eat foods that contain less total fat.

Some easy ways to decrease fat intake can start with low fat dairy options:

• Yogurt / cottage cheese

• Milk

You can cook with fats that are better for you, such as, canola and olive oils.

Stay Healthy with Diabetes

Please visit

midtownhealthsystem.org

to find out more information!

What is Diabetes?

Diabetes means you have too much sugar in your blood.

In type 1 diabetes your body does not make enough glucose.

In type 2 diabetes your body does not use insulin correctly.

Control Your Diabetes

What can happen when blood sugar is too high?

High Blood Sugar

• Kidney failure

• Blindness

• Nerve damage

• Slow wound healing

Why does blood sugar rise?

• Insulin resistance occurs when liver cells do not use the insulin your body produces correctly.

• Insulin deficiency occurs when the body does not make enough insulin to begin with.

Goal 1: Eat healthy

Goal 2: Exercise

Goal 3: Check your blood sugar

Goal 4: Check your hemoglobin A1C

Goal 5: Take care of your feet

Goal 6: Eye and dental exam visits

Goal 7: Take your medications

Goal 8: Stress management