DIHFS Healthy Pathways

2 8 8    P a r t i c i p a t e    i n    N I E A    B i l ly    M i l l s    5 K
C o lo r a d o    N a t i v e s    g e a r    u p    f o r   N A I G    2 0 0 6

Native Americans from the Denver area have an excellent opportunity to generate enthusiasm towards wellness as the community prepares for the upcoming 2006 North American Indigenous Games (NAIG 2006). NAIG 2006, coming to Denver July 2-9, 2006, is an international event. Participation in NAIG 2006 is expected to reach 8,000 athletes, 1,200 coaches and officials and 2,000 volunteers, with over 50,000 families and spectators participating in the Opening Ceremonies. By involving our community in the preparation for the Games in a series of events and projects for youth and families leading up to the Games, Denver Natives can build momentum to improve their fitness levels.

It is the goal of Denver Indian Health and Family Services, to leverage excitement for the Games into a positive attitude toward healthy living amongst the Denver Native Americans. At 14.9 %, Colorado has the lowest estimated prevalence of adult obesity of any state in the nation. However, according to the Center for Disease Control, the Native American people of Colorado have one of the poorest rates of obesity, 28.9%, ranking in the second worst category in the country. The incidence of coronary heart disease among Native Americans occurs at rates almost double that of non-Indian communities The recently completed Diabetes Prevention Program study conclusively showed that by making changes in their diet and increasing their level of physical activity, people can help prevent development of type 2 diabetes, a major risk factor for heart disease. They may even be able to return their blood glucose levels to the normal range. This study showed that while some medications may delay the development of diabetes, diet and exercise worked better. Just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, produced a 58% reduction in diabetes.

The NIEA Billy Mills 5K (October 7, 2005) was the second in a series of fitness events for the Denver Native community. It was co-planned and sponsored by DIHFS, the Denver Indian Center, Denver Indian Family Resource Center, the Colorado Indigenous Games Society, and the Denver Mayor’s Agency for Education and Children, and The Mayor's Agency for Human Rights and Community Relations.

The race was also attended by Native Fitness role model, Waneek Horn-Miller. Waneek was the co-captain of the Canadian Water Polo Team at the Sydney Olympics in 2000. Both Waneek and Billy Mills signed t-shirts and posters for the race participants.

Our next fitness event will be a Team Relay at Red Rocks Amphitheater. We will also be organizing a special event for youth ages 6-13, the Mo Smith One Mile Challenge, to be held in conjunction with NAIG 2006. Details on upcoming events will be announced soon!

DIHFS Healthy
Pathways Volume 1,
Issue 4

November/December
2005

Editor-In-Chief
Jennifer Wolf
The views and opinions expressed in this newsletter do not necessarily reflect those of the Denver Indian Health and Family Service. This newsletter is made possible by Indian Health Service contract 5HID 94-00089-08. We apologize or any errors in print or fact.

DIHFS Healthy Pathways Volume 1, Issue 4 

   WELCOME  TO  OUR  NEW  STAFF MEMBERS

Melissa grew up in Orange County, CA. She graduated from CSU in Fort Collins in May of 2002.

Melissa then continued to the University of Oklahoma Health Sciences Center where she did a Dietetic internship, graduating in December of 2002.

She loves diabetes and nutrition counseling.

Among the many things she enjoys are
running, swimming, biking, triathalons,
hiking, skiing, water skiing, dancing, and spending time with friends and her boyfriend.

"Life is a song.
Sing it!"

Community Health Corner:
News you can use!

1. Set your thermostat to a temperature where you are comfortable with a sweater on. Lower your thermostat 5 Degrees while you sleep. Remember: for every 1 degree you lower your thermostat, you’ll save about 3% of your heating costs.
2. Check your furnace filter often- replace or clean it as needed, but at least once every two months during the heating season.

Biggest Loser of the Month:
Nic Brokenleg– 5 pounds

Biggest Loser, Overall:
Larry Left Hand Bull– Eleven Pounds!

  FREE  INFLUENZA / PNEUMOCOCCAL  VACCINE

Preventing Long-Term Complications from Diabetes

The Key to Preventing Complications is to

Maintain Excellent

Blood Sugars(BS)
&
Blood Pressures(BP)

Normal Blood Sugar Ranges Fasting 80-110
After Meal 80-140

Normal Blood Pressure
120/80

Yep! That’s it.

I know it is easier said than done. It is also easier to go for a walk every day than to go to Dialysis three times a week.

If you are having difficulty with high or low blood sugars or blood pressures…

Make an appointment with your
Doctor
OR
Call Danielle, your Diabetes
Educator @ DIHFS.

Top 10 Ways to
Maintain Excellent blood
sugars and blood pressures!

10. Get a check up every 3 months

9. Check your BS/BP every day

8. Limit your SATURATED FAT

7. See our Dietitian, Melissa

6. Attend our Diabetes Education Classes

5. Limit your Sodium/Salt intake (1tsp/day)

4. Take all your prescribed medications every day

3. Get your FREE Fitness Assessment/Pedometer

2. Increase your daily Physical Activity

1. Just say NO!! To FRYBREAD

Tuesday Math and Science Nights at DIHFS

Dr. McAlpine will start an after school science-math & careers program Tuesdays at DIHFS. Please contact her if you or your children are interested. Teenage and adult volunteers welcomed.

Family Practice Physician, worked with students and launched POP rockets at the Society for the Advancement of Chicanos and Native Americans in Science (SACNAS) at the Denver Convention Center Sept 2005.

Dr. Kathie McAlpine, DIHFS

   Holiday Weight Control Survival Tips

1. Limit high calorie beverages, especially alcoholic drinks, which can cause you to lose your inhibitions and eat more than you would otherwise.

2. Avoid skipping meals. Starving yourself before a party or get-together increases the odds that you will overeat when the festivities begin.

3. At holiday meals, eat more of the roasted turkey and salad or plain vegetables, since they are naturally lower in fat and calories and take less of the gravy, stuffing, and that second piece of pie. Offering alternatives of cranberry sauce, plain baked yams, and light whipped cream or fat-free frozen yogurt on pie are all ways to enjoy food while keeping calories down.

4. If the holiday party is at your house, send some of the left-overs home with your guests, so you don’t have all that good food around to tempt you!

5. Eat slowly to really enjoy your food, which will help you to eat less and feel more full and satisfied, and will help you enjoy the company around you, which is really what the holidays are all about.

6. When baking holiday cookies, buy smaller cookie cutters. Sample fewer cookies by munching on other “sweets” like diced apples, pears, and strawberries that are set up near the cooking area.

7. Don’t stand next to the dips and appetizers. Just put a few on your plate and then walk away.

8. During the holidays, make your goal to maintain your weight – not to lose weight.

9. Be positive. Don’t let your weight and cravings take control of you. Remember, the holidays are all about joy and sharing with friends and family.

10. Plan on NOT dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays (“after all, if I’m never going let myself eat this again after Jan. 1st, I might as well eat as much as possible now!”) Besides, restrictive diets don’t work in the long run. They increase your loss of lean body mass vs. fat, slow down your metabolism, increase anxiety, depression, food preoccupation, and binge eating, and make weight re-gain more likely.

Have a safe and wonderful holiday season!
Melissa Goldner, DIHFS Dietitian

Page 6   

Recipe of the Month

Thanks to Danica Love Brown, Ilise Merrit, Melissa Goldner, RD

Squash: A Rich Variety
These tasty gourds, native to the Americas, were a staple for Native Americans for more than 5,000 years. There are many varieties; the most familiar one, of course, is the pumpkin, a mainstay of many pies, soups and jams. But consider the others: The rich, mellow butternut — beige-colored and shaped like a vase. The acorn squash — famous for its nutlike flavor and shape. Or the sweet-as-candy turban squash. The yellow, football-shaped spaghetti squash, so named for the thin strands of flesh that pull apart after it's cooked, is technically not a winter squash, but is often eaten when the weather turns cold. Treat it as you would spaghetti — top it with sauce or eat it cold with vinaigrette dressing. Winter squashes are quite nutritious. They are a great source of potassium and most also contain good amounts of beta-carotene and vitamins A and C.

Green Chili Squash Bake

Ingredients:

2 cups Chopped Zucchini

2 cups Chopped Summer Squash

1 Ear of Corn, slice off kernels

1 cup Chopped roasted Green Chili

1 cup grated Cheddar Cheese

Directions:

1. Lightly coat medium casserole dish with
non-stick baking spray.

2. Place sliced vegetables in dish and cover
with grated cheese.

3. Bake at 350 degrees for 30 minutes

4. Serve Hot, makes 12 servings

Nutritional Value per 1/2 cup serving:

Q. Where did Cantaloupe and Honeydew
go for the summer?

A. The John Cougar Mellon Camp!