balanced living

GLUCOCARD YouChoose Wellness & Support Program

Summer/Fall 2014
Less is More! Lower your cholesterol and benefit your diabetes
More HerbsLess Salt. Reduce your sodium intake
Run. Walk. Dance. Exercise can improve the overall health of seniors

Celebrate Fresh Foods

Visit your local
farmers market!

Celebrate
Fresh
Foods
Visit your
local
farmers
market!

Local farmers markets throughout the country

are in full swing. Because of the wide variety of
locally-raised fruits, vegetables, meats and dairy
products, youre sure to find oneor severalthat
fit your taste buds. Produce from local farmers
markets has a reputation for freshness and can help
add healthy, nutrient-rich foods to your diet.

Beyond the food

Local farmers markets can provide opportunities
to build relationships within your local community.
At the markets, you can talk with the people who
are raising the food youre eating and ask them
questions about how your food is grown. Vendors
may even be able to share information with you
about the health benefits of the items they sell.
A trip to the farmers market can also be a great way
to get some exercise. Try walking around the whole
market and check out what all the vendors have
to offer. Then, go back around and purchase your
favorite items. This will help you get in just a bit of
extra walking for the day.

How to find farmers markets

Did you know that there are over 8,100 markets
listed in the Farmers Market Directory through the
USDA? To find out where your local farmers markets
are in your community and when theyre open,
check your local paper or community website,
or visit the Farmers Market Directory at
http://search.ams.usda.gov/farmersmarkets/.
O'Brien, Jen. "Celebrating the Many Benefits of Farmers Markets."
Farmers Market Coalition. N.p., n.d. Web. 18 Aug. 2014. <http://
farmersmarketcoalition.org/celebrating-the-many-benefits-offarmers-markets/>.
"Farmers Markets Search." Agricultural Marketing Service. United
States Department of Agriculture, 18 Aug. 2014. Web. 18 Aug. 2014.
<http://search.ams.usda.gov/farmersmarkets/>.

Less is More! Lower your cholesterol.

What is cholesterol?
Cholesterol is a soft, waxy form of fat that resides in the bloodstream and the bodys
cells. Some forms of cholesterol are made in the liver and are circulated through the blood
stream, while other forms enter the body when people eat animal sources such as meat
and dairy. Some types of cholesterol actually benefit the body, but there are also forms
that can be very harmful. Not enough of the good kind and too much of the bad form
could put you at risk for other health complications. According to the American Heart
Association, people with diabetes have a greater likelihood of having high cholesterol.

Cholesterol types
Low-density lipoproteins (LDLs) are also known as bad cholesterol. If your LDL levels
are too high, they can build up as plaque in your arteries. Plaque buildup can potentially
lead to diseases such as atherosclerosis, coronary or peripheral artery diseaseall
of which are more likely to occur if you have diabetes. A diet comprised of foods with
fewer saturated fats may help prevent the formation of LDLs.
High-density lipoproteins (HDLs) are known as good cholesterol. HDLs help remove
bad cholesterol from the body. The more HDLs a person has, the better.
Triglycerides are another type of blood fat thats used to store excess energy from a
persons diet. If you have too many triglycerides in your blood, you could run the risk of
heart attack or stroke. If you have diabetes, you could have higher triglyceride levels in
your blood stream because of your bodys resistance to insulin. As well, if your body isnt
able to let insulin or glucose inside your cells, both the glucose and the triglycerides could
build up in your arteries, leading to harmful blockages. Ask your doctor to check your
triglyceride and cholesterol levels to see how theyre impacting your diabetes.
Changes you can make to help lower your
cholesterol and benefit your diabetes
Eat low cholesterol foods such as fish, nuts,
oatmeal and olive oil.
Avoid saturated fats and dairy products such
as butter and cheese. Stay away from fatty
meats including some cuts of beef, poultry,
lamb and pork.
Stop smoking. Smoking lowers HDL and
increases risk for heart disease.
Lose excess weight. According to the Mayo
Clinic, losing 5 to 10 percent of your body
weight can help to lower cholesterol levels.
E xercise more. Regular physical activity
raises HDL levels, and lowers LDL and blood
pressure levels.
American Heart Association. Cholesterol abnormalities
& diabetes. American Heart Association website. http://
www.heart.org/HEARTORG/Conditions/Diabetes/
WhyDiabetesMatters/Cholesterol-Abnormalities-Diabetes_
UCM_313868_Article.jsp. Accessed June 13, 2014.

Did you know?

According to the American Heart
Association, people can have high
cholesterol regardless of their body
type. People who dont gain weight
often are unaware of how much
trans fat they consume in their diets.
As a result, they can be at an equal
risk for high cholesterol as those
who are overweight. See your doctor
regularly to have your cholesterol
levels checkedespecially if you
have diabetes.
"Common Misconceptions about Cholesterol."
American Heart Association. American
Heart Association, 21 Apr. 2014. Web.
18 Aug. 2014. <http://www.heart.org/
HEARTORG/Conditions/Cholesterol/
PreventionTreatmentofHighCholesterol/
Common-Misconceptions-about-Cholesterol_
UCM_305638_Article.jsp>.

WebMD. 11 tips to cut your cholesterol fast. WebMD

website. http://www.webmd.com/ahrq/11-tips-to-cut-yourcholesterol-fast?page=1. Accessed June 13, 2014.
WebMD. How triglycerides affect your risk of diabetes.
WebMD website. http://www.webmd.com/cholesterolmanagement/diabetes. Accessed June 13, 2014.
Mayo Clinic Staff. "Diseases & Conditions: High Cholesterol." Top 5 lifestyle changes to reduce cholesterol. Mayo
Clinic, 6 Sept. 2012. Web. 18 Aug. 2014. <http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/
in-depth/reduce-cholesterol/art-20045935>.

More HerbsLess Salt

In the United States, eating a healthy and balanced
diet is often easier said than done. Drive-up restaurants,
processed foods and large portion sizes are a few of
the reasons that might contribute to unhealthy eating
among Americans. Another culprit is salt. According to
the Centers for Disease Control and Prevention (CDC),
Americans eat too much sodiumoften in the form
of salt. This can lead to high blood pressure and result
in heart disease and stroke, the nations first and third
leading causes of death respectively.

Sodium guidlines
The U.S. dietary guidelines recommend that adults
consume 2,300 milligrams (mg) or less of sodium per day.
For adults with diabetes, the suggested amount is about
1,500 mg per day. Despite these recommendations, the
CDC says that the average American consumes more than
3,400 mg of sodium per day!

Shakeoffthe salt!
When asked to reduce their salt intake, people often
believe their food wont taste as good. Not true. A variety
of herbs and spices can be tasty additions to everyday
meals. They might even provide health benefits including
help with digestion and serving as a diuretic, antibiotic,
anti-inflammatory and antioxidant. Some may even help
regulate blood glucose levels. Local supermarkets carry a
large variety of fresh and dried herbs
Take a look through the recipe section of
glucocardyouchoose.com. See how adding herbs and
spices instead of salt can add flavor to your foods. To
begin, try substituting herbs/spices for salt in three recipes
a week. Tweet us your favorite dish with the hashtags
#moreherbslesssalt #glucocard.

Herb-Crusted Fish
The following herbs/spices
may provide the health benefits
listed below. Consult your
doctor before using certain
seasonings as they can affect
your glucose tolerance, insulin
sensitivity and other health
conditions and medications.

Cinnamon
Antioxidant
Digestive issues and diarrhea
Counteract Insulin resistance

Garlic
Antimicrobial
Lowering bad cholesterol
Hypertension

Ginger Root
Bloating/gas
Digestive functions
Nausea and motion sickness

Oregano
Antimicrobial
Antioxidant
Pancreas function

Sage
Antibiotic properties
Helps control hypoglycemia
Help manage depression
Americans Consume Too Much Sodium (Salt).
(2011, February 24). Centers for Disease
Control and Prevention. Retrieved June 5,
2014, from http://www.cdc.gov/features/
dssodium/.
Herbs and Spices for Diabetes. (n.d.). Diabetes Health Solutions. Retrieved June
6, 2014, from http://diabeteshealth.com/
solutions/food/herbs.

Yield: 4 servings
Serving Size: 1 filet
Prep Time: 10 minutes
Total Time: 30 minutes

Ingredients
 4 filets of white fish, 4 oz
(cod, halibut, sole, flounder)
4 garlic cloves, crushed and minced
1 Tbsp. orange zest
2 Tbsp. fresh parsley, chopped
2 Tbsp. fresh dill, chopped
2 Tbsp. fresh thyme, chopped
4 Tbsp. broth or other cooking liquid
4 large tomatoes, washed and cut
in half
Pepper to taste

Preparations
1. Preheat oven to 400 F. Rinse and
pat each filet dry.
2. Mix half the minced garlic with the
orange rind, the herbs and pepper to
taste. Press of the mix onto each
piece of fish making an even crust
on top.
3. Put the filets into a baking dish and
pour the broth around the fish. Bake
for 10 minutes.
4. Sprinkle the remaining minced garlic
on the four tomato halves and place
in the dish with the fish after the first
10 minutes of baking.
5. Continue to cook the fish and the
tomatoes for another 10 minutes or
until the fish is cooked.

Nutrition Facts Per Serving

Calories: 221, Total Fat: 1.8g

Saturated Fat: 0.3g
Carbohydrates: 6.3g, Fiber: 1.8g
Protein: 42.8g, Sodium: 149mg
Cholesterol: 99 mg, Carb Choices: 0

Minneapolis, MN 55439 USA

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800.866.1633
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952.646.3110
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USM 2014-00103 Rev 08/14

Run, Walk, Dance.

Exercise can improve the overall health of seniors.

According to helpguide.org, as you age, exercise becomes more important. Physical activity can improve balance, mobility and overall
health. For seniors with diabetes, maintaining an exercise routine can help control your blood sugar levels and avoid other diseases.

Before you get moving

If youre over age 50 and it has been a while since youve exercised,
consider these five things before you decide to start up again.
G
 et your doctors
approval.
See your doctor to
confirm whether
youre healthy enough
to begin exercising.
Start slow.
Start with lowintensity workouts
such as walking short
distances, signing
up for a fitness class
thats geared toward
seniors, or gardening.

Consider your health

concerns. Having
diabetes, you may
need to adjust the
timing of your meals
and insulin dosages
to keep your blood
sugar at normal levels
while exercising. If
something feels wrong
while youre exercising,
stop immediately and
contact your doctor.

C
 ommit to an
exercise schedule.
Try a routine for a few
weeks to get into a
habit; this may make
it easier to continue
with a program.
Focus on short-term
goals.
Focus on goals such
as improving mood
or reducing stress.
Weight loss and other
milestones might take
more time to achieve.

Kovatch S, Smith M, Segal J. Exercise and fitness over 50. http://www.helpguide.org/life/senior_fitness_sports.htm.

Accessed June 10, 2014.

MYTH:

As a senior,
Im too old
to exercise.

FACT:

No one is
ever too old
to exercise.

The level and intensity of

exercise may be different for
seniors, but being active is
important and can reduce the
number of hospitalizations,
doctors visits, medications
and illnesses.