W I N T E R

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Sweet Notes
Keeping YOU Up-to-Date and Informed

Check out our new Lorem Ipsum Dolor Sit Amet website at meals4you.org!

Will you be part of the 8%?

Who is Meals4You?
Recently, we have seen a dramatic increase in the number of individuals with diabetes in the U.S. and more specifically in the Greater Cincinnati region. In response, Wesley Community Services has made specialized diabetic meals available to any individual with Diabetes, regardless of age.

What is your New Years resolution? Is it to lose weight? Eat healthier? Drink less soda? Do more volunteer work? Well, youre not alone. In 2013, The University of Scranton in Pennsylvania published statistics showing 45% of Americans make New Years resolutions. Of those, only 8% actually achieve their goals. (Ref.: Forbes.com article Just 8% of People Achieve Their New Years Resolutions. Heres How They Do It. 1/1/2013). A good way to help you do this is by using SMART goals:
S Specific M Measurable A Achievable R Realistic T Time Frame

FREE MEALS!
Do you know of someone who could benefit from our meals program? If your friend makes an order, you get a free meal!

Your specific goal may be to lose 15 pounds, which is not unrealistic, but it wont happen overnight. It is important to be able to measure your progress. Start with weekly goals and work on consistency. This will help you develop healthy habits that will ultimately help you prosper. Examples of weekly goals might be: I will walk for 30 minutes, three times a week. I will eat three fruits and vegetables daily. I will eat breakfast every day. If you are like many (myself included at times), you may say you just dont have time, or its hard to stay motivated especially during these brutally cold winter days. Share your goals with family, friends or even on social media. By announcing your goal to a forum of people, you will be more obligated to stick to it. Use your network as a cheerleading team to help keep you motivated and stick to the time frame that you have set in order to flourish. February is National Heart Month so why not take part in the walk/run being held in Cincinnati, Middletown, and Dayton. It will be a great exercise and support a wonderful cause. Tracy Carres and the Meals4You Team

Call 513-244-5488
Come join us at the Heart Mini Walk/Run on Sunday, March 16th at 12pm Fountain Square. Tracy, at Meals4You is part of a team with St. Elizabeths Wound Center called The Walking Wounded. If you are interested in joining her or donating to the cause, her website is Cincinnati.kintera.org//heartmini /tcarres - See you there!

MEALS4YOU NEWSLETTER

WINTER 2014

What others are saying about Meals4You : Thank you for sharing your story and thoughts! These Meals on Wheels turned out to be very good I would like to express to Wesley Community Services my appreciation for their Meals on Wheels program. When I first started to receive these meals, I thought they werent going to be very good, but I was wrong. Theyre very good; I may add a slice of cheese or some butter here and there, but I enjoy them very much. William Burgin, Dayton, Ky.
The Enquirer Letter to the Editor

Save the Date! Come Taste our Meals!

Alzheimers Association Health Fair
Saturday, February 22
Visit us at this health fair from 9:30AM Noon at Bethel Baptist Church located at 2712 Alms Place Cincinnati, OH 45206.

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Question: Why is it so much harder to control my blood glucose when I am sick? Answer: Being sick stresses your body, and stress can raise your blood glucose. Any kind of stress physical or mental can have that effect. So, when you are sick, you have to take extra precautions to be sure your blood glucose doesnt go too high. Its hard when you are not feeling well, but when you are sick you need to monitor more closely. The ADA recommends that you check your blood glucose and urine ketone levels every 4 hours. If your blood glucose level is high, its a sign you need more insulin. If your urine ketones are 3+ or higher, its a sign you need more insulin and probably some fast acting carbohydrate like regular soda, as well.
From the American Diabetes Association: 101 Tips Series For more information visit: www.diabetes.org

Food on the Run 5K/10K Walk or Run

Saturday, March 1
March is National Nutrition Month. Join us at the Food on the Run at 9:00am that starts at Yeatmans Cove in Cincinnati. For more information, visit: nutritionalcouncil.org/get-involved

Scarlet Oaks Retirement Community Senior Expo

Thursday, March 27
Come to the Expo to learn about many opportunities available for those looking to retire. It is located at: 440 Lafayette Ave, Cincinnati.

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Nutritional Fact
Serving Size: 1 parfait This recipe makes 4 parfaits. Saturated Fat: 0.5g, Carbohydrate: 19g, Calories: 200, Fiber: 2g, Sodium: 90mg, Cholesterol: 5mg, Protein: 25g, Fat: 3.5g

Ingredients
32 oz non-fat plain Greek yogurt 2 small lemons, zested and juiced " cup Splenda 1 tablespoon vanilla 1 cup fresh blueberries " cup sliced almonds

Preparation
1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda. 2. Add ! cup yogurt to a parfait dish or small bowl. Top with " cup blueberries, then another ! cup of yogurt. Sprinkle with 1 Tbsp sliced almonds. 3. Repeat with three more parfait glasses. Serve immediately or refrigerate.

Nutritional Facts of our meals shown on front: Cheese Stuffed Shells with Meat Sauce, Carrot Coins, Spinach 397 calories, 37 g. carb, 33 g. protein, 12 g. fat, 763 mg. sodium; Carb Choices: 2.5 Pork Chops with Orange Sauce, Brown Rice, Peas 439 calories, 49 g. carb, 19 g. protein, 18g. fat, 805 mg. sodium; Carb Choices: 3