UNIVERSITY-
Healthy TAMUT
TEXARKANA
V O L U M E
TEXAS A&M
The benefits of walking.
Type 2 diabetes information.
Bullying – What is a bully, are you a bully, and signs of bullying.
INSIDE THIS ISSUE: Walking: A Step in the Right Direction
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S E P T E M B E R
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How Sugars and Sweeteners Affect Your Health
SPECIAL POINTS OF INTEREST:
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Around Texarka- 2 na– Anytime Fitness Type 2 Diabetes
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BBQ Turkey Burger
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What you Need to Know About Bullying
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Most of us love sweet foods and drinks. But after that short burst of sweetness, you may worry about how sweets affect your waistline and your overall health. Is sugar really bad for us? How about artificial or low-calorie sweeteners? What have scientists learned about the sweet things that most of us eat and drink every day? Our bodies need one type of sugar, called glucose, to survive. “Glucose is the number one food for the brain, and it’s an extremely important source of fuel throughout the body,” says Dr. Kristina Rother, a National Institutes of Health (NIH) pediatrician and expert on sweeteners. But there’s no need to add glucose to your diet, because your body can make the glucose it needs by breaking down food molecules like carbohydrates, proteins, and fats. Some sugars are found naturally in foods, such as fruits, vegetables, and milk. “These are healthful additions to your diet,” says Dr. Andrew Bremer, a pediatrician and NIH expert on sweeteners. “When you eat an orange, for instance, you’re getting a lot of nutrients and dietary fiber along with the natural sugars.” Although sugar itself isn’t bad, says Rother, “sugar has a bad reputation that’s mostly deserved because we consume too Imagine superstar foods that contain a nutritional bonus and health benefits all in one package. These seeds and fruits fill the bill, according to the Institute of Food Technologists: Chia seeds: Often used in yogurt, homemade trail mixes, baked goods, commercial nutrition bars, beverages and snacks, high in omega-3 fatty acids, calcium, phytonutrients, vitamins, minerals, and antioxidants. Flaxseeds: Good source of protein, fiber, antioxidants, and phytoestrogens in the form of lignans and omega-3 fatty acids, may lower cholesterol.
much of it. It’s now in just about every food we eat.” Much of the sugar we eat isn’t found naturally in food but is added during processing or preparation. About 15 percent of the calories in the American adult diet come from added sugars. That’s about 22 teaspoons of added sugar a day. Sugars are usually added to make foods and drinks taste better. But such foods can be high in calories and offer none of the healthful benefits of fruits and other naturally sweet foods. Sugar-sweetened beverages like soda, energy drinks, and sports drinks are the leading source of added sugars in the American diet. Juices naturally contain a lot of sugar. But sometimes, even more is added to make them taste sweeter. “Juices offer some vitamins and other nutrients, but I think those benefits are greatly offset by the harmful effects of too much sugar,” says Bremer. Over time, excess sweeteners can take a toll on your health. “Several studies have
found a direct link between excess sugar consumption and obesity and cardiovascular problems worldwide,” Bremer says. Because of these harmful effects, many health organizations recommend that Americans cut back on added sugars. But added sugars can be hard to identify. On a list of ingredients, they may be listed as sucrose (table sugar), corn sweetener, highfructose corn syrup, fruit-juice concentrates, nectars, raw sugar, malt syrup, maple syrup, fructose sweeteners, liquid fructose, honey, molasses, anhydrous dextrose, or other words ending in “-ose,” the chemical suffix for sugars. If any of these words are among the first few ingredients on a food label, the food is likely high in sugar. People have debated the safety of artificial sweeteners for decades. To date, researchers have found no clear evidence that any artificial sweeteners approved for use in the U.S. cause cancer or other serious health problems in humans. The key to good health is eating a wellbalanced diet with a variety of foods and getting plenty of physical activity. Focus on nutrition-rich whole foods without added sugars. Source: WELCOA Health Bulletin
Super Fruits and Seeds Sunflower seeds: Provide monounsaturated and polyunsaturated fats, protein, fiber, vitamin E, and phytochemicals. Pumpkin seeds: Packed with protein, fiber, manganese, magnesium, and phosphorus. Blueberries: Daily consumption may reduce blood pressure and arterial stiffness, packed with fiber, vitamins, minerals, fructose, and antioxidants. Antioxidants in blueberries are linked to the prevention/ delaying of diseases such as cancer, heart disease, and the aging process. Acai berries: Rich source of anthocyanin and have a fatty acid ratio similar to olive oil. They have been shown to have
anti-inflammatory properties. Tart cherries: High in anthocyanin and have high antioxidant activity. Reported benefits include enhanced sleep, antiinflammation in arthritis and gout, and sports recovery. Avocados: Have beneficial effects on cardio-metabolic risk factors that extend beyond their heart-healthy fatty acid. Cranberries: Long associated with benefiting urinary tract health but have also shown to benefit heart health, cancer prevention, oral health, and glycemic response. Source: Deer Oaks Newsletter
Walking: A Step In The Right Direction PAGE
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You only need 150 minutes of walking a week to improve your health!
Have you been thinking of adding more physical activity to your life? Starting a walking program may be a great way to be more active. The Benefits of Walking: Walking is the most popular physical activity among adults. Taking a walk is low cost and doesn’t require any special clothes or equipment. Walking may: • Lower your risk of health problems like high blood pressure, heart disease, and diabetes. • Strengthen your bones and muscles. • Help you burn more calories,. • Lift your mood. Make walking fun by going to places you enjoy, like a park or shopping center. Bring along a friend or family member to chat with, or listen to some of your favorite music as you walk. How Do I Start?: 1. MAKE A PLAN The following questions may help you get started:
• Where will you walk? • How often will you walk? • Who will walk with you? • How far or for how long will you walk? 2. GET READY Make sure you have anything you may need: • shoes with proper arch support, a firm heel, and thick flexible soles • clothes that keep you dry and comfortable • a hat or visor for the sun, sunscreen, and sunglasses • a hat and scarf to cover your head and ears when it’s cold outside 3. GO Divide your walk into three parts: 1. Warm up by walking slowly. 2. Increase your speed to a brisk walk. This means walking fast enough to raise your heart rate while still being able to speak and breathe easily. 3. Cool down by slowing down your pace. When walking, be sure to use proper form:
• Keep your chin up and shoulders slightly back. • Let the heel of your foot touch the ground first, and then roll your weight forward. • Walk with your toes pointed forward. • Swing your arms naturally. 4. ADD MORE As walking becomes easier, walk faster and go farther. Keep track of your progress with a walking journal or log. Record date, time, and distance. Set goals and reward yourself with a relaxing shower or 30 minutes of quiet time to yourself. HOW MUCH DO I NEED TO WALK? 150 minutes Amount of time adults need per week of moderate-intensity aerobic activity (activity that speeds up your heart rate and breathing) to stay healthy. 30 minutes per day × 5 days per week = 150 minutes per week If you can’t walk for 30 minutes at a time, you can take three. Source: WELCOA Health Bulletin
10 Tips For Starting & Sticking With Exercise
Commit, take baby steps, have fun, bring a friend, join a team, jam out, and reward yourself!
1. Commit to consistency - Make a commitment to sticking with your plan. If you find yourself not able to meet your goals, change them so they’re easier. 2. Take baby steps - I jogged around the block for years before I got lost one day, accidentally ran 8 miles and decided marathon training no longer seemed so ridiculous. Don’t expect to turn into Superman overnight. 3. Pick an exercise that’s fun - Not all exercise happens in the gym. Like to climb rocks? Shoot hoops? Swing the bat? Start with the fun stuff and work your way up. 4. Bring a friend, make it competitiveHaving a workout partner is one of
the most effective ways to be accountable and make your workout fun. Making it a competition is also great for motivation. 5. Join a sports team - Even better than one friend is a group of friends. Intramural sports teams are a fantastic way to get a few weekly workouts. 6. Get into music, podcasts and audiobooks - If your schedule isn’t conducive to group activities, your iPod still got your back. Put together an inspiring workout mix, download some of your favorite podcasts and audiobooks and whistle while you work. 7. Get a dog - You know what takes a lot of energy? Puppies! If you can’t
motivate to exercise for yourself, at least do it for Fluff Fluff. 8. Caffeine charge - Sometimes a long day can make an evening workout seem impossibly difficult. At times like these, caffeine is your friend. After about half an hour you’ll need to workout to burn off that extra energy. 9. Get some nice workout clothes, shoes and mp3 player - New toys are fun. Sometimes it’s the little things that help the most. 10. Reward yourself - Doing something consistently is an accomplishment, even if your actual task seems small and insignificant. Source: Summer Tomato
Around Texarkana: Anytime Fitness
Anytime Fitness has locations in Texarkana, Hope, Ashdown, New Boston, Atlanta, and Mount Pleasant. All Anytime Fitness facilities are open 24/7 to members. http://www.anytimefitness.com/
Anytime Fitness
HEALTHY
TAMUT
week. Call the club for more details!
All you have to do is go to http:// www.bcbstx.com/ log into your “Blue Access” and on the right The equipment available varies hand side under “Quick links” you from site to site, but you can check select “Fitness Program.” online and see what equipment is Then select the gym you are interoffered at each location. ested in using. The employee pays BlueCross, so you do not have to Anytime offers one-on-one person- All Texas A&M-Texarkana employ- pay Anytime. You get a temporary al training on days and times con- ees who receive their health insur- access card to print and the real venient to you. In addition, they ance through BlueCross BlueShield one comes in the mail. have the Extreme Marine morning can get a membership to Anytime bootcamps offered during the Fitness for $25 a month (plus tax).
VOLUME
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ISSUE
Type 2 Diabetes
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es, oral medications (pills), and insulin.
Type 2 diabetes is the most common form of diabetes.
Diabetes is a problem with your body that causes blood glucose (sugar) levels to rise higher than normal. This is also called hyperglycemia. Type 2 diabetes is the most common form of diabetes.
When glucose builds up in the blood instead of going into cells, it can cause two problems: Right away, your cells may be starved for energy. Over time, high blood glucose levels may hurt your eyes, kidneys, nerves or heart.
Some people with type 2 can control their blood glucose with healthy eating In type 2 diabetes, your body does not and being active. But, your doctor may use insulin properly. This is called insulin need to also prescribe oral medications resistance. At first, the pancreas makes or insulin to help you meet your target extra insulin to make up for it. But, over blood glucose levels. Type 2 usually gets time, your pancreas isn’t able to keep worse over time – even if you don’t up and can’t make enough insulin to need medications at first, you may need keep your blood glucose levels normal. to later on. Type 2 is treated it with lifestyle chang-
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Some groups have a higher risk for developing type 2 diabetes than others. Type 2 diabetes is more common in African Americans, Latinos, Native Americans, and Asian Americans/Pacific Islanders, as well as the aged population. Here is an educational pamphlet Taking Care of Type 2 Diabetes. Diabetes is a common disease, yet every individual needs unique care. People with diabetes and their families are encouraged to learn as much as possible about the latest medical therapies and approaches, as well as healthy lifestyle choices. Good communication with a team of experts can help you feel in control and respond to changing needs. Source: American Diabetes Association
BBQ Turkey Burger Ingredients 1 pound ground darkmeat turkey 1 garlic clove, minced 1/2 teaspoon paprika 1/4 teaspoon ground cumin Pinch of kosher salt
1/4 teaspoon freshly ground black pepper 4 slices sweet onion, grilled 1/4 cup barbecue sauce 4 (1.6-oz) sesame seed buns, toasted
Preparation 1.In medium bowl, gently mix together turkey, garlic, paprika, and cumin. 2. Form turkey into 4 (4-inch) patties; season with salt and pepper. 3. Heat grill to medium-high;
Calories per serving: 324 Fat per serving: 11g Protein per serving: 28g Carbohydrates per serving: 28g Fiber per serving: 1g Cholesterol per serving: 75mg Source: Health.com
cook, turning once, until burgers are just cooked through (about 7 minutes per side). Serve with desired toppings and buns.
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Phone: 903-223-1367 E-mail: abaldwin@tamut.edu Healthy You. Better You.
What You Need to Know About Bullying Bullying is when a person or a group shows unwanted aggression to another person who is not a sibling or a current dating partner. Cyberbullying (or “electronic aggression”) is bullying that is done electronically, including through the Internet, e-mail, or mobile devices, among others.
are only bullies.
Cyberbullying has increased with the increased use of the social media sites, the Internet, eResearch studies show that anyone involved with mail, and mobile devices. Unlike more traditional bullying— those who bully others, those who are bullying, cyberbullying can be more anonymous bullied, and those who bully and are bullied—are and can occur nearly constantly. A person can be at increased risk for depression. cyberbullied day or night, such as when they are Studies have also found that unlike traditional forms checking their e mail, using Facebook or another Bullying Can Be: » Physical: punching, beating, kicking, or pushing; of bullying, youth who are bullied electronically— social network site, or even when they are using stealing, hiding, or damaging another person’s such as by computer or cell phone—are at higher a mobile phone. belongings; forcing someone to do things against risk for depression than the youth who bully them. » Workplace bullying refers to adult behavior his or her will. Moreover, cyber victims are at higher risk for de- that is repeatedly aggressive and involves the use » Verbal: teasing, calling names, or insulting pression than cyberbullies or bully-victims (i.e., those of power over another person at the workplace. another person; threatening another person with who both bully others and are bullied themselves), Certain laws apply to adults in the workplace to physical harm; spreading rumors or untrue state- which was not found in any other form of bullying. help prevent such violence. What Makes You A Bully?: ments about another person. Signs Of Bullying Include: To be considered bullying, the behavior in question » Relational: refusing to talk to someone or mak» Depression, loneliness, or anxiety. ing them feel left out; encouraging other individ- must be aggressive. The behavior must also involve » Low self-esteem. an imbalance of power (e.g., physical strength, popu- » Headaches, stomachaches, tiredness, or poor uals to bully someone. Bullying can lead to physical injury, social prob- larity, access to embarrassing details about a person) eating habits. lems, emotional problems, and even death. Chil- and be repetitive, meaning that it happens more » Missing school, disliking school, or having poorthan once or is highly likely to be repeated. dren and adolescents who are bullied are at er school performance. increased risk for mental health problems, includ- Bullying also includes cyberbullying and workplace » Self-destructive behaviors, such as running ing depression, anxiety, headaches, and problems bullying: away from home or inflicting harm on oneself. » » Thinking about suicide or attempting to comadjusting to school. Bullying also can cause longterm damage to self-esteem. mit suicide. Children and adolescents who are bullies are at » Unexplained injuries. increased risk for substance use, academic prob» Lost or destroyed clothing, books, electronics, lems, and violence to others later in life. or jewelry. Children or adolescents who are both bullies and » Difficulty sleeping or frequent nightmares. victims suffer the most serious effects of bullying » Sudden loss of friends or avoidance of social and are at greater risk for mental and behavioral situations. If you don’t feel appreciated at your problems than those who are only bullied or who Source: WELCOA health bulletin job, chances are you are feelWhat The Science Says:
ing stressed out.