Northern California Indian Development Council www.ncidc.org California Native Food & Nutrition Program http://www.ncidc.org/food/index.html 241 F StreetMessage 1 of 4 , Apr 4, 2006View SourceNorthern California Indian Development Council
California Native Food & Nutrition Program
241 F Street Eureka, CA 95501
707.445.8451 (voice) 707.445.8479 (fax)
"March Is National Nutrition Month®" March/April 2006
American Diabetes Alert
Results from the National Health Interview Survey show that American Indians and Alaska
Natives have the highest age-adjusted rate of diabetes of any ethnic group in the world.
In 2000 this rate was 18.8 percent. Non-Hispanic blacks followed with 15.0 percent. Then
came Hispanics at 13.6 percent and non-Hispanic whites at 7.4 percent. The Pima tribe
has a staggering 50% of their Tribal members afflicted with this deadly disease.
What is the Alert?
The American Diabetes Alert is a one-day call-to-action for people to find out if they are
at risk for diabetes. The goal is to raise the awareness that diabetes is serious, you can
have diabetes and not know it.
What is diabetes?
Diabetes means that your blood glucose (sugar) is too high. Your blood always has some
glucose in it because the body needs it for energy to keep you going. Diabetes is a silent
disease. You could have it for years and never know it. During this time, your eyes,
nerves, and kidneys may have been harmed by too much sugar in your blood.
Who is at risk for diabetes?
Your risk for diabetes increases as you get older, gain too much weight, or if you do not
stay active. Diabetes is more common in African Americans, Latinos, Native Americans,
Asian Americans and Pacific Islanders. Risk factors for diabetes include:
? Having high blood pressure (at or above 130/80)
? Having a family history of diabetes
? Having diabetes during pregnancy or having a baby more than 9 pounds.
Don't wait for signs
Most people with diabetes do not notice any symptoms. However if you should have any
of these symptoms, call your health care provider right away:
? Very thirsty
? Frequent urination
? Losing weight without trying
What can you do?
You can do things now to lower your risk for diabetes:
? keeping your weight in control
? eating low fat meals that are HIGH in fruits, vegetables and whole grains
? staying active most days of the week.
Learn more. Get involved.
If you or the people you care about are at high risk for diabetes, you should learn more
and get involved.
? Ask your health care provider about your risk for diabetes.
? Call 1-800-DIABETES (1-800-342-2383) for free information about diabetes, and to
find out about Alert activities in your area.
? Learn more about diabetes by visiting www.diabetes.org/about-diabetes.jsp
? Take the Risk test to see if you face diabetes. www.diabetes.org/risk-test.jsp
? Share this information with family, friends and neighbors. Help find the 6.2 million
Americans with undiagnosed diabetes.
National Nutrition Month® Quiz
1. True or False: The "meat & beans" food group includes only beef and lima beans.
2. When selecting from the fruit group,
a. only fresh fruits can be considered.
b. fresh, canned, frozen, dried and 100% fruit juice count.
c. frozen fruits should not be eaten more than twice a month.
d. don't be concerned about washing fresh fruit unless it looks dirty.
3. A one-ounce serving of grain is approximately:
a. one slice of bread
b. one cup of cereal
c. one-half cup cooked rice
d. all of the above
4. Children and teenagers should be physically active for how many minutes most days?
a. 10 b. 20 c. 40 d. 60
5. Which of the following is equivalent to a 1/2 cup serving of cooked vegetables?
a. 1 medium-sized tomato
b. 6 asparagus spears
c. 7 or 8 baby carrots
d. 1 cup of raw leafy vegetables
e. All of the above
6. If you eat 100 more calories a day than you burn,
a. you will get stronger and healthier.
b. you will be able to bike faster.
c. you will gain 1 pound a month
d. no change if you take vitamins.
7. For a healthier you, keep these low:
a. saturated fats, trans fats, cholesterol, sodium and added sugars
b. potassium, fiber, calcium and iron
c. Vitamin A, Vitamin C, dark vegetables and fruit
d. calcium, orange vegetables, fruit, iron
8. Which one of these is not another name for sugar?
a. sucrose b. sodium c. glucose d. maple syrup
9. True or False: To follow a healthful eating pattern moderate in fat, every single food
low in fat.
10. True or False: Snacking may keep you from becoming ravenously hungry and
overeating at mealtime.
11. True or False: The calcium content of low-fat dairy products is equivalent to that of
full-fat dairy foods.
ANSWERS ON BACK PAGE!
Nutrition Awareness: Antioxidants
Antioxidants are important for health because they can help reduce damage caused by
corrosives, called free-radicals, from source including pesticides, smoking and exhaust
fumes. Free radicals are seen as main causes in the development of practically all chronic
and aging-related diseases.
Antioxidant vitamins such as E, C and beta carotene (a form of vitamin A) have potential
health-promoting properties. Antioxidants can also be found in many common foods.
The 10 foods with the highest level of antioxidant compounds are; berries, broccoli,
tomatoes, purple or red grapes, garlic, tea, carrots, soy, whole grains, and spinach. For
more information and ideas on eating more of these nutrients please see:
Studies have also shown that herbs are a great way to increase your antioxidant levels.
Not only was the antioxidant activity of some herbs studied higher than that reported for
vitamin E, these herbs even surpassed most foods. Oregano emerged the clear winner. A
number of other herbs also pack a significant antioxidant punch. Among the more
familiar, ranked in order are: dill, garden thyme, rosemary and peppermint. Less well-
known herbs with equal antioxidant-power include rose geranium, sweet bay, purple
amaranth, winter savory and Vietnamese coriander.
DR, COYOTE'S CLINIC**
Dear Dr. Coyote: I have been trying to get motivated to include more exercise in my life
and have been thinking of walking to help me lose weight and get back in to shape. What
is your learned opinion? Signed, Brown & Round
Dear Brown, well I am certainly glad you came to me for the straight scoop. I have been
thinking about this whole walking and exercise thang and have come up with a few pearls
of wisdom I will share with you.
It is true walking can add time to your life. Unfortunately, this will be after you turn 85
and are in a nursing home that costs $5000 a month. My grandmother started walking
five miles a day when she was 60. Now she's 97 years old and we don't know where she is.
The only reason I would take up walking as an exercise is so that I could 49 all night
again. I did join a gym last year and spent about 400 bucks, and darn it, I haven't lost a
pound. Apparently you have to really go there. I do enjoy long walks, especially when
they include short piers and are taken by people who annoy me. The advantage of
exercising every day is that you die healthier. I believe I said it in an earlier column "NO
PAIN NO PAIN!"
You could take this invaluable information and walk to share it with your friends, but
wouldn't it be much easier to just email it? Yours, Dr. C.
Reasonable Health Practioner's Reply:
Walking is the easiest way to get healthy exercise into your daily routine. It is a good
option because you do not need any special equipment, can do it anywhere and it is low
impact. Walkers have lower rates of cancer, heart disease, stroke, diabetes and other fatal
diseases. They live longer and also get mental health benefits as walking can release
chemicals that boost your mood. Just 30 minutes a day of walking brings as much
protection against heart attack as high-intensity workouts. There are now some studies
that show walking10,000 steps a day is the right amount for achieving health paybacks. A
simple pedometer costing less than $20 can help accomplish this goal. Take your pets,
kids, Elders, or friends with you and enjoy the scenery. Be sure that you discuss starting
any new program with your doctor.
** Don't forget that Coyote is a Trickster and is always full of misinformation. He may be
indestructible but you are not. Please be skeptical of what he has to say.
Summer Food Program
The California Department of Education's (CDE), Nutrition Services Division (NSD), has
announced that the Summer Food Service Program (SFSP), which provides reimbursement
to Tribal agencies that serve nutritious summer meals to children 18 years of age and
younger, has application packets available.
The SFSP targets areas where at least 50 percent of the children served are eligible to
receive free or reduced-price school meals. The program can run whenever schools in the
community are on summer vacation for at least 15 continuous school days or when
children, in schools that operate year-round, are in their off-track cycle. In addition,
eligible agencies may now also serve snacks after school to children who are in some type
of an after-school program.
Meals served can be prepared by the participating agency or obtained from a public or
commercial food vendor or a school food service department. All meals must meet the U.S.
Department of Agriculture's minimum meal patterns, which ensure that children receive
the nutrients they need to be better prepared when returning to school, and operational
and administrative records must be maintained to claim reimbursement.
Agencies interested in becoming a SFSP sponsor must attend a mandatory training that
will be held March 30 in Sacramento and April 4, 2006 in Riverside. More information on
at the CDE Web site www.cde.ca.gov/ls/nu/sf/index.asp or by contacting Melissa Garza at
800-952-5609 or 916-322-5885 or by e-mail mgarza@....
NCIDC apologizes for getting this information out at this late date. It was only sent to our
office on March 29. If you are still interested in this program please call the number above
and request an extension or additional assistance.
Recipe: Antioxidant Meal
3 sweet potatoes (about 2 pounds), peeled and cubed
2 tsp olive oil
3 gloves garlic diced
4 skinless, boneless chicken breast
ground black pepper, to taste
I can low-salt tomato sauce
1/4 tsp oregano, rosemary and thyme
Place peeled and cubed sweet potatoes in a large saucepan and add enough water to
cover. Set pan over high heat and bring to a boil. Cook 3 minutes. Drain and set aside.
Heat oil in a fry pan over medium-high heat. Coat both sides of chicken with the herbs
and black pepper. Add chicken and garlic to pan and cook 1 minute per side, until golden
Add tomato sauce and simmer for 10 minutes on low.
Serve with decaf green iced tea and a garden salad. For desert try a bowl of blueberries
with yogurt and granola.
National Nutrition Month® Nutrition Quiz: Answers
1. The answer is false. This group offers a variety of foods. Make most of your meat and
poultry choices lean or low-fat. Include beans often for protein, fiber, vitamins and
minerals. Fish, nuts and seeds contain healthy oils, so choose these frequently instead of
meat or poultry.
2. The answer is b. Mix up your choices within each food group. Choose fresh fruits in
season as well as canned, frozen and dried. You need at least 2 cups of fruit each day.
And, always wash fresh fruit, even if you're going to peel it.
3. The answer is d. All of these portions constitute a serving of grain. Choose whole-grain
varieties of bread, cereal, rice and pasta most often. Make half your grains whole. Replace
some refined grain foods with whole grain choices to make sure you get at least 3 servings
4. The answer is d. Children and teenagers should be physically active for 60 minutes
every day, or most every day. To reduce the risk of disease, it is recommended that adults
be physically active for 30 minutes on most days.
5. The answer is e. Vegetables, like fruits, are low in fat and provide many essential
nutrients and other food components important for health. Vary your veggies with at least
2 1?2 cups each day, and eat more dark green and orange vegetables.
6. The answer is c. Balancing food intake with physical activity helps you control body
weight. Get the most nutrition out of your calories by choosing foods that are packed with
vitamins, minerals, fiber and other nutrients but are lower in calories.
7. The answer is a. Foods lower in saturated fat, trans fat and cholesterol help reduce the
risk of heart disease, and eating less sodium in your diet may reduce the risk of high
blood pressure. Sugars contribute calories with few, if any nutrients.
8. The answer is b. Sodium is another word for salt. The others are words used to
indicate the added sugar. Look for foods and drinks low in added sugars.
9. False. Keeping total fat intake within 20% to 35% of calories doesn't mean every food
must be low in fat. You can balance high and low-fat selections over the course of one or
two days and end up with a healthful eating pattern. Look for foods low in saturated fats,
trans fats and cholesterol. Most of the fats you eat should be poly/mono unsaturated fats.
10. True. Healthy snacking with carbohydrate and protein can help the body stay fueled so
you will be less inclined to overeat at your next meal. Plan snacks with small portions in
mind, such as crackers and low fat cheese or yogurt and fruit.
11. True. Get 3 servings a day of low-fat or fat-free varieties of milk, cheese, and yogurt
to control your fat intake without losing out on calcium. If you can't consume milk, choose
lactose-free milk products and/or calcium-fortified foods and beverages.