Upcoming FCS Activities

June 8                   ABC Child Care Provider Conference

Jun 18 - 20           Pantry2Plate Cooking Camp

June 26 - 27         Teen Chef Cooking Camp

July 17, 24, 31, August 7   Do Well Be Well with Diabetes

July 27 and 30      Backyard Basics

For more information, contact Jacque at 281-342-3034

How To Talk To Your Nurse or Doctor

Waiting in your doctor's office can make you feel nervous, impatient, or even scared. You might worry about what's wrong with you. You might feel annoyed because you're not getting other things done. Then when you see your doctor or nurse, the visit seems to be so short. You might have only a few minutes to explain your symptoms and concerns. Later that day, you might remember something you forgot to ask. You wonder if your question and its answer matters. Knowing how to talk to your doctor, nurse, or other members of your health care team will help you get the information you need.

Tips: What To Do

·         List your questions and concerns. Before your appointment, make a list of what you want to ask. When you're in the waiting room, review your list and organize your thoughts. You can share the list with your doctor or nurse.

·         Describe your symptoms. Say when these problems started. Say how they make you feel. If you know, say what sets them off or triggers them. Say what you've done to feel better.

·         Give your doctor a list of your medications. Tell what prescription drugs and over-the-counter medicines, vitamins, herbal products, and other supplements you're taking.

·         Be honest about your diet, physical activity, smoking, alcohol or drug use, and sexual history. Not sharing information with your doctor or nurse can be harmful!

·         Describe any allergies to drugs, foods, pollen, or other things. Don't forget to mention if you are being treated by other doctors, including mental health professionals.

·         Talk about sensitive topics. Your doctor or nurse has probably heard it before! Don't leave something out because you're worried about taking up too much time. Be sure to talk about all of your concerns before you leave. If you don't understand the answers your doctor gives you, ask again.

·         Ask questions about any tests and your test results. Get instructions on what you need to do to get ready for the test(s). Ask if there are any dangers or side effects. Ask how you can learn the test results. Ask how long it will take to get the results.

·         Ask questions about your condition or illness. If you are diagnosed with a condition, ask your doctor how you can learn more about it. What caused it? Is it permanent? What can you do to help yourself feel better? How can it be treated?

·         Tell your doctor or nurse if you are pregnant or intend to become pregnant. Some medicines may not
be suitable for you. Other medicines should be used with caution if you are pregnant or about to become pregnant.

·         Ask your doctor about any treatments he or she recommends. Be sure to ask about all of your options for treatment. Ask how long the treatment will last. Ask if it has any side effects. Ask how much it will cost. Ask if it is covered by your health insurance.

·         Ask your doctor about any medicines he or she prescribes for you. Make sure you understand how to take your medicine. What should you do if you miss a dose? Are there any foods, drugs, or activities you should avoid when taking the medicine? Is there a generic brand of the drug you can use? You can also ask your pharmacist if a generic drug is available for your medication.

·         Ask more questions if you don't understand something. If you're not clear about what your doctor or nurse is asking you to do or why, ask to have it explained again.

·         Bring a family member or trusted friend with you. That person can take notes, offer moral support, and help you remember what was discussed. You can have that person ask questions, too!

·         Call before your visit to tell them if you have special needs. If you don't speak or understand English well, the office may need to find an interpreter. If you have a disability, ask if they can accommodate you.

National Women’s Health Information Center; U.S. Department of Health and Human Services, Office of Women’s Health; womenshealth.gov

Posted by:  Dianne Gertson

Diabetes Myths

There are many myths about diabetes that make it difficult for people to believe some of the hard facts – such as diabetes is a serious and potentially deadly disease.  These myths can create a picture of diabetes that is not accurate and full of stereotypes and stigma.

Myth: If you are overweight or obese, you will eventually develop type 2 diabetes.

Fact:  Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role. Unfortunately, too many people disregard the other risk factors for diabetes and think that weight is the only risk factor for type 2 diabetes.  Most overweight people never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight. 

Myth: Eating too much sugar causes diabetes. 

Fact: No, it does not.  Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease; type 2 diabetes is caused by genetics and lifestyle factors.  Being overweight does increase your risk for developing type 2 diabetes, and a diet high in calories, whether from sugar or from fat, can contribute to weight gain. 

Myth: People with diabetes should eat special diabetic foods.

Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone – low in fat (especially saturated and trans fat), moderate in salt and sugar, with meals based on whole grain foods, vegetables and fruit.  Diabetic and “dietetic” foods generally offer no special benefit. Most of them still raise blood glucose levels, are usually more expensive, and can also have a laxative effect if they contain sugar alcohols.

Myth: If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta. 

Fact: Starchy foods are part of a healthy meal plan.  What is important is the portion size.  Whole grain breads, cereals, pasta, rice and starchy vegetables like potatoes, yams, peas and corn can be included in your meals and snacks.  The key is portions.  For most people with diabetes, having 3-4 servings of carbohydrate-containing foods is about right. 

Myth: People with diabetes can't eat sweets or chocolate.

Fact: If eaten as part of a healthy meal plan, or combined with exercise, sweets and desserts can be eaten by people with diabetes.  They are no more “off limits” to people with diabetes than they are to people without diabetes. 

Myth:  Fruit is a healthy food.  Therefore, it is ok to eat as much of it as you wish. 

Fact: Fruit is a healthy food.  It contains fiber and lots of vitamins and minerals.  Because fruits contain carbohydrates, they need to be included in your meal plan.  Talk to your dietitian about the amount, frequency and types of fruits you should eat.

www.diabetes.org

Posted by:  Dianne Gertson

The Great Trans Fat Mystery

What are trans Fats?

Trans fats are a type of fatty acids found in meat and dairy products and in hydrogenated fats.

What does hydrogenate means?

Hydrogenation is a process used by manufacturers to turn liquid fats (polyunsaturated fats) into solid fats (saturated trans fats).  Foods last longer when they have trans fats, but they can also be harmful to your health.

How can trans fatty acids be harmful?

Clinical studies indicate that trans fatty acids can raise total cholesterol and LDL (bad cholesterol) and lower HDL (good cholesterol).  This increases your chances of having heart disease and stroke.   The American Heart Association’s Nutrition Committee strongly recommends that we lower the amount of trans fatty acids in our diet.

How can I tell if a product contains trans fats?

To find trans fats, look in the INGREDIENTS list.  The terms “hydrogenated”, “partially hydrogenated” or “vegetable shortening” indicate that foods have trans fatty acids.  By January 1, 2006, manufacturers had to list trans fat content on the Nutrition Facts Panel of the food label.

So what should I eat?

* Use nonhydrogenated oil such as olive oil or canola oil when possible

* Look for processed foods made with nonhydrogenated rather than hydrogenated oil or saturated fat

* Use margarine as a substitute for butter, and choose soft (liquid or tub) margarines over harder stick forms.  Use margarine with no more than 2 grams of saturated fat per tablespoon and with liquid vegetable oil as the first ingredient.

* Avoid buying French fries, doughnuts, cookies and crackers - often high in trans fats.

Health Check, Harris County Public Health & Environment Services

Posted by:  Dianne Gertson

Dinner Tonight Healthy Cooking School

            Are you looking for quick, easy and healthy meals to feed your family and friend?  Join us for the 1^st Annual Dinner Tonight Healthy Cooking School! This event is taking place on May 7 from 6-8 p.m. at the Fort Bend County Fairgrounds, Building B, in Rosenberg.  This event will feature recipes that promote Texas agriculture and are easy and nutritious meals that can be prepared in 30 minutes or less. Participants will prepare and sample two 3 course meals.  The cost of the cooking school is $20.  Pre registration is required by April 26.  You can register by contacting the Fort Bend County Extension Office at 281-342-3034.  The doors will open at 5:00 p.m.

The Dinner Tonight Healthy Cooking School utilizes recipes that are cost effective, easy to prepare and fit into a healthy meal plan.  We are targeting busy people who still want to make time for meal preparation and feel good about what they are feeding themselves and their family.  Our goals are to promote family mealtime, teach families healthy meal planning and food preparation techniques.  

Posted by:  Dianne Gertson

Upcoming FCS Activities

April 8 and 15                      Cooking Well With Diabetes

April 12                                Preserving the Bounty (Home Food Preservation)

May 7                                  Dinner Tonight Cooking School

May 22 and 23                     Food Protection Management (Certified Food Manager Training)

June 8                                   ABC Child Care Provider Conference


For more information on upcoming activities contact Jacque at 281-342-3034

10 Minutes At A Time is Fine

We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.

Adults Need At Least

	2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

	An equivalent mix of moderate- and vigorous-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). Posted by :  Dianne Gertson