Shady Hollow - November 2013 by Peel, Inc.

November 2013

Volume 7, Issue 11

DIABETES PREVENTION: FOUR STEPS ON THE ROAD TO HEALTH November is Diabetes Awareness Month

The old adage is true that every journey begins with a single “resistance training to build up muscle mass is especially step. On the road to improving your health, small lifestyle important for someone with pre-diabetes.” changes can lead to dramatic results, especially for people at Step 2: Eat More Vegetables, Beans, Nuts, Whole Grains risk of developing Type 2 diabetes. Adding more fiber and whole grains to your diet can reduce “It’s never too late to make lifestyle changes and reduce your your risk of progressing from pre-diabetes to Type 2 diabetes. risk of developing Type 2 diabetes,” says Dr. Valerie Espinosa, When shopping for breads, pasta products, and cereals, look an endocrinologist with Texas Diabetes and Endocrinology. for the words “whole grain” on the label. Aim for making at Diabetes comes in two forms: Type 1, which mainly affects least half of the grains you eat whole grains. children and is not currently preventable, and Type 2, which Step 3: Lose a Few Pounds is usually diagnosed later in life and is often preventable. Most Small weight loss goals can have remarkable results in people who develop Type 2 diabetes go through a phase called lowering blood glucose levels in people with pre-diabetes. pre-diabetes in which their blood sugar is slightly elevated. But A weight loss of five to seven percent in someone who is some simple steps can help people with pre-diabetes avoid the overweight can significantly improve their health. progression to Type 2 diabetes. “Someone who is 200-pounds and overweight can set a goal Step 1: Get More Physical Activity to lose 10 pounds,” says Dr. Espinosa. Exercise can help people to lose weight, lower blood sugar, and Step 4: Make Healthier Choices boost the body’s sensitivity to insulin, Eliminate the temptation to eat foods that you know will which helps the body regulate sugar. raise your blood sugar level, like cookies, potato chips, and “While aerobic exercise is sugary drinks, by making healthier choices in the grocery store. important for overall good “If you don’t have potato chips at home, you won’t be tempted health,” says Dr. Espinosa, to eat them,” says Dr. Espinosa. According to the American Diabetes Association’s 2011 statistics, a whopping 79 million adults have pre-diabetes. Small, healthy steps can help keep people with prediabetes from joining the 25.8 million adults in the United States who have full-blown Type 2 diabetes. Both pre-diabetes and diabetes can be diagnosed with a simple blood test.

The Shady Side - November 2013

NEWSLETTER INFO NEWSLETTER PUBLISHER Peel, Inc........................ www.PEELinc.com, 512-263-9181 Article Submissions.....................shadyhollow@peelinc.com Advertising................................ advertising@PEELinc.com ARTICLE SUBMISSIONS Interested in submitting an article? You can do so by emailing shadyhollow@PEELinc.com or by going to http://www.peelinc. com/articleSubmit.php. All news must be received by the 9th of the month prior to the issue. So if you are involved with a school group, scouts, sports etc – please submit your articles for The Shady Side. Personal news for the Stork Report, Teenage Job Seekers, special celebrations and military service are also welcome. ADVERTISING INFORMATION Please support the businesses that advertise in The Shady Side. Their advertising dollars make it possible for all Shady Hollow residents to receive the monthly newsletter at no charge. If you would like to support the newsletter by advertising, please contact our sales office at 512-263-9181 or advertising@PEELinc.com. The advertising deadline is the 9th of each month for the following month's newsletter.

The Live Oak Network of BNI QUICK QUIZ:

1. Do you know a reliable and trustworthy service professional (residential, commercial, health and beauty, trades, or event planning) who places their customer’s needs first?  2. Would you refer them to your friends and or family members without hesitation?  If you answered “Yes”, tell them The Live Oak Network is looking for more good people to join our growing network of professionals today!  The Live Oak Network is a non-competitive professional referral organization that admits only one high quality individual or company per professional category to share ideas, contacts and most importantly referrals.  Curious?  Do you want to learn how to build your business by word-of-mouth referral?  Visit us this Wednesday morning 7:45 to 9:30 a.m.… have a great time, meet new people - and there is no obligation to join. Please contact Bernard "Tres" Greenwade for more information at tres@greenwadeinspections. com, 779.3511 or visit www.bniaustin.com for specific location.

DON’T WANT TO WAIT FOR THE MAIL? View the current issue of The Shady Side on the 1st day of each month at www.PEELinc.com 2

The Shady Side - November 2013

BOOK DRIVE Thankful for Books Book Drive: Friday November 8, 2013 10am-12pm At the Villages of Shady Hollow Amenity Center 12006 Gatling Gun Please bring your gently used or new books to be given to underprivileged children through Junior League of Austin and BookSpring: http://www.bookspring.org/ We'll have Thanksgiving crafts and some good ol' fashioned comfort food and an outdoor playground if kids need to burn some fall energy. Open to all preschool kids. Prize for the most books donated. Please rsvp number attending to escribble@gmail.com No Later Than Tues Nov. 8.

BUSINESS CLASSIFIEDS NOW OFFERING: Yoga, Spanish and a Mini-Tech class for preschoolers, ages 2+. Classes held weekly at the Sacred Arts Studio at 6001 West William Cannon #305. Fun, interactive, hands-on classes taught by professional teachers. Contact us for more information at s.kelly@ wholechild.com or 512.514.0091

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Business classifieds (offering a service or product line for profit) are $50, limit 40 words, please contact Peel, Inc. Sales Office at 512-263-9181 or advertising@PEELinc.com. Copyright © 2013 Peel, Inc.

Mood Changes Triggered by Menopause Because hormones influence mood, perimenopause, or the transition period prior to menopause, can be an emotional time for women, according to an expert at Baylor College of Medicine (www.bcm.edu). According to Dr. Britta Ostermeyer, associate professor in the Menninger Department of Psychiatry and Behavioral Sciences at BCM, perimenopause occurs at the same time as other life changes, such as children moving away for college, leaving behind an “empty nest.” It’s important to encourage someone with menopausal mood changes to stay involved, whether it’s through work, social activities

or exercise. Scheduling an appointment with a primary care physician or OB/GYN can also be helpful. The most common type of mood disorder that can occur during perimenopause or menopause is depression. The symptoms include: • A depressed mood that occurs most of the day, nearly every day • A decrease in interest or pleasure from daily activities • Weight loss or gain • Insomnia or hypersomnia • Feeling restless or fatigued • Feelings of worthlessness or guilt • Diminished ability to think or concentrate • Thoughts of suicide Ostermeyer recommends seeking help from a health care provider as soon as possible if symptoms of depression occur.

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Save Some ‘Green’ with Frozen, Canned Veggies Don’t overlook frozen or canned fruits and vegetables as healthy and less expensive alternatives to the fresh versions, said an expert at Baylor College of Medicine. “You might be surprised to know that frozen or canned options are just as nutritious as or sometimes even more nutritious than fresh fruits and vegetables,” said Molly Gee, a registered dietitian at BCM. Companies that make frozen or canned fruits and vegetables must pack the items at their peak, said Gee. While some vitamins and minerals are lost in the fresh foods due

to the time it takes to get them from the field to the plate, these vitamins and minerals are present in the canned or frozen versions. However, she warns that it’s still important to read the labels on canned or frozen items to be sure that they are preserved in their own natural juices and that no sugar is added. Frozen meals can also be a good option for saving some money and maintaining a healthy weight, said Gee, but make sure only 30 percent of the calories are from fat and consider low-sodium options.

(yes.) Your newsletter is provided 100% free of charge... and is made possible by the advertisers within. Please frequent their businesses and let them know where you saw their advertisement. While there, be sure to say “Thanks!” www.PEELinc.com

The Shady Side - November 2013

YOUR COMMUNITY,

YOUR VOICE

Do you have an article or story that you would like to run in this newsletter? Send it to us and we will publish it in the next issue. Email your document to shadyhollow@PEELinc.com.

Sudoku The goal is to fill in the grid so that every row, every column, and every 3x3 box contains the digits 1 through 9. Each digit may appear only once in each row, each column, and each 3x3 box.

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The Shady Side - November 2013

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- Kids Stuff-

Section for Kids with news, puzzles, games and more!

You’ve been looking forward to Thanksgiving dinner all year — turkey, mashed potatoes, cranberry sauce, and pumpkin pie. Mmm-mmm! But after you finish that second helping of turkey with gravy, you start to feel a little sleepy. As your Uncle George starts to explain why eating turkey makes people so tired, you suddenly feel like curling up in front of the TV and napping until next Thanksgiving. But is gobbling up all that turkey really to blame? THE USUAL SUSPECT: L-TRYPTOPHAN Not exactly. Here’s why: Turkey meat contains a lot of an amino acid called L-tryptophan (say: eltrip-teh-fan). Amino acids are the “building blocks” for the proteins that make up our muscles and other important parts of our bodies. (L-tryptophan is just one kind of amino acid — there are many different kinds of amino acids in the foods we eat.) When we eat foods that contain L-tryptophan, this amino acid travels in the blood from the digestive system and later enters the brain. The brain then changes the L-tryptophan into another chemical called serotonin (say: sare-uh-toh-nin). Serotonin calms us down and helps us sleep. But scientists now know that L-tryptophan can really only make a person tired right away if it is eaten or taken by itself without any amino acids. And the protein in turkey contains plenty of other amino acids!

BLAME IT ON BLOOD FLOW

Most scientists think that there’s a different reason why eating a special meal might make you drowsy. Eating a big Thanksgiving dinner causes increased blood flow to the stomach (needed to help digest the meal) and less blood flow to the brain. AVOIDING DROWSINESS So just how do you avoid that sleepy feeling on Turkey Day? • Eat small, healthy meals (try to limit junk foods) throughout the day before you sit down for your big meal — don't starve yourself in anticipation of the feast to come. • Have small portions of foods that are part of your Thanksgiving meal (including whatever veggies are on the table). • Drink water and take breaks while you are eating to see how full you've become. • Stop eating once you're full — there will always be leftovers tomorrow. • Finally, take a walk outside afterward to digest your meal. This will make you feel better than crashing on the couch. Follow these tips and have a Happy Thanksgiving — gobble, gobble! REVIEWED BY: Steven Dowshen, MD DATE REVIEWED: August 2009

This information was provided by KidsHealth, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this one, visit www.KidsHealth.org or www.TeensHealth.org.  ©1995-2006. The Nemours Foundation

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Don’t Let the Flu Stop You Protect yourself and your family against the flu. Now is the time to get your shot and The Austin Diagnostic Clinic makes it easy with convenient hours to meet your busy schedule. Adults 18 and older may walk into any ADC doctor’s office and ask for a flu shot during normal business hours or you can visit ADC EasyCare in north Austin, after hours or over the weekend. Parents should consult their child’s pediatrician for flu immunization.

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The Shady Side - November 2013