SCCSD Wellness

Newsletter November 18, 2016

1

November is American Diabetes Month

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. Get the facts about diabetes and learn how

you can stop diabetes myths and misconceptions.

Myth: Diabetes is not that serious of a disease.

Fact: Diabetes causes more deaths a year than breast cancer and AIDS

combined. Having diabetes nearly doubles your chance of having a heart

attack. The good news is that good diabetes control can reduce your risks

for diabetes complications.

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: The answer is not so simple. 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 from

any source contributes to weight gain. Research has shown that drinking sugary drinks is linked to type 2

diabetes.

The American Diabetes Association recommends that people should avoid intake of sugar-sweetened

beverages to help prevent diabetes. Sugar-sweetened beverages include beverages like: regular soda,

fruit punch, fruit drinks, energy drinks, sports drinks, sweet tea, and other sugary drinks. These will raise

blood glucose and can provide several hundred calories in just one serving! See for yourself:

Just one 12-ounce can of regular soda has about 150 calories and 40 grams of carbohydrate. This is the same amount of carbohydrate in 10 teaspoons of sugar!

One cup of fruit punch and other sugary fruit drinks have about 100 calories (or more) and 30 grams of carbohydrate.

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 saturated and trans fat, moderate in salt and sugar, with meals based on lean protein, non-

2 Benefits Manager – Stefanie Verros Phone 293-2356

starchy vegetables, whole grains, healthy fats 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 can be part of a healthy meal plan,

but portion size is key. Whole grain breads, cereals, pasta,

rice and starchy vegetables like potatoes, yams, peas and

corn can be included in your meals and snacks. In addition

to these starchy foods, fruits, beans, milk, yogurt, and

sweets are also sources of carbohydrate that you need to count in your meal plan.

Wondering how much carbohydrate you can have? A place to start is about 45-60 grams of

carbohydrate per meal. However, you may need more or less carbohydrate at meals depending on how

you manage your diabetes. You and your health care team can figure out the right amount for you. Once

you know how much carb to eat at a meal, choose your food and the portion size to match.

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. The key to sweets is to have a

very small portion and save them for special occasions so you focus your meal on

more healthful foods.

Myth: People with diabetes are more likely to get colds and other illnesses.

Fact: You are no more likely to get a cold or another illness if you have diabetes. However, people with

diabetes are advised to get flu shots. This is because any illness can make diabetes more difficult to

control, and people with diabetes who do get the flu are more likely than others to go on to develop

serious complications.

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.

See more at: http://www.diabetes.org/diabetes-basics/myths/?loc=db-slabnav#sthash.NKeKQMcI.dpuf

3 Benefits Manager – Stefanie Verros Phone 293-2356

Dental Health

5 Ways to Choose the Best Dentist for You Choosing the right dentist can be a very personal decision. Each dental office offers something different, and it’s important to make sure you choose one that’s a good fit for you. After all, when you enjoy visiting your dentist, you’re more likely to keep regular appointments! Consider these five factors when trying to find a dentist who meets your needs. 1. CHOOSING AN IN-NETWORK DENTIST CAN SAVE YOU MONEY. Using the dentist search tool on deltadentalia.com will help you find an in-network dentist and get the most out of your coverage!

2. MATCH YOUR DENTIST WITH YOUR SCHEDULE. Some offices may be open extra early or relatively late, while others will schedule Saturday appointments. You’re more likely to go to the dentist when it’s convenient.

3. DENTAL ANXIETY? FIND A DENTIST WHO CAN SOOTHE THOSE FEARS. Look for dental offices that employ relaxation or distraction techniques, such as spa-like services or TVs in exam rooms.

4. CHOOSE THE TYPE OF DENTIST WHOSE SKILLS BEST FIT YOUR NEEDS. While many general dentists welcome pint-sized patients, a pediatric dentist may be better equipped to deal with children’s issues and unpredictable behavior. If you need a root canal, an implant or braces, a specialist, such as an endodontist, prosthodontist, or orthodontist, may be your best bet for a more complex need. Your general dentist will often recommend a specialist for you.

5. DON’T BE AFRAID TO ASK QUESTIONS. You may want to ask about the services available for emergency dental care situations, or new techniques the office has adopted.

4 Benefits Manager – Stefanie Verros Phone 293-2356

Follow-up from Last Newsletter Article

What is inflammatory breast cancer (IBC)? Inflammatory breast cancer is a rare and very aggressive disease in which cancer cells block lymph vessels in the skin of the breast. This type of breast cancer is called “inflammatory” because the breast often looks swollen and red, or inflamed.

Inflammatory breast cancer is rare, accounting for 1 to 5 percent of all breast cancers diagnosed in the United States. Most

inflammatory breast cancers are invasive ductal carcinomas, which means they developed from cells that line the milk ducts of the breast and then spread beyond the ducts.

Inflammatory breast cancer progresses rapidly, often in a matter of weeks or months. At diagnosis, inflammatory breast cancer is either stage III or IV disease, depending on whether cancer cells have spread only to nearby lymph nodes or to other tissues as well.

What are the symptoms of inflammatory breast cancer?

Symptoms of inflammatory breast cancer include swelling (edema) and redness (erythema) that affect a third or more of the breast. The skin of the breast may also appear pink, reddish purple, or bruised. In addition, the skin may have ridges or appear pitted, like the skin of an orange (called peau d'orange). These symptoms are caused by the buildup of fluid (lymph) in the skin of the breast. This fluid buildup occurs because cancer cells have blocked lymph vessels in the skin, preventing the normal flow of lymph through the tissue. Sometimes the breast may contain a solid tumor that can be felt during a physical exam, but more often a tumor cannot be felt.

Other symptoms of inflammatory breast cancer include a rapid increase in breast size; sensations of heaviness, burning, or tenderness in the breast; or a nipple that is inverted (facing inward). Swollen lymph nodes may also be present under the arm, near the collarbone, or both.

It is important to note that these symptoms may also be signs of other diseases or conditions, such as an infection, injury, or another type of breast cancer that is locally advanced. For this reason, women with inflammatory breast cancer often have a delayed diagnosis of their disease.

How is inflammatory breast cancer diagnosed?

Inflammatory breast cancer can be difficult to diagnose. Often, there is no lump that can be felt during a physical exam or seen in a screening mammogram. In addition, most women diagnosed with inflammatory breast cancer have dense breast tissue, which makes cancer detection in a screening mammogram more difficult. Also, because inflammatory breast cancer is so aggressive, it can arise between scheduled screening mammograms and progress quickly. The symptoms of inflammatory breast cancer may be mistaken for those of mastitis, which is an infection of the breast, or another form of locally advanced breast cancer.

To help prevent delays in diagnosis and in choosing the best course of treatment, an international panel of experts published guidelines on how doctors can diagnose and stage inflammatory breast cancer correctly. Their recommendations are summarized below.

Proper diagnosis and staging of inflammatory breast cancer helps doctors develop the best treatment plan and estimate the likely outcome of the disease. Patients diagnosed with inflammatory breast cancer may want to consult a doctor who specializes in this disease.

For more information: https://www.cancer.gov/types/breast/ibc-fact-sheet

5 Benefits Manager – Stefanie Verros Phone 293-2356

Financial Well-Being

6 Benefits Manager – Stefanie Verros Phone 293-2356

7 Benefits Manager – Stefanie Verros Phone 293-2356

Wellness Events around Siouxland Walk with a Doc - Walks will be held every Wednesday beginning at 5:30 PM at the Unity Point - St. Luke’s Atrium located along Stone Park Boulevard. Each walk begins with a short presentation on the health benefits of a good walk. The physician-led walks will take approximately 45 minutes, but walkers are encouraged to walk whatever time and distance they prefer. Please visit www.unitypoint.org/siouxcity/classes-and-events.aspx for more information.

Rituals and Ceremony - Evolve Yoga & Wellness will have a workshop to learn about the energetic body, practices to enhance/strengthen your energy, and learn about shamanism, which is an ancient healing tradition and a way of life. The workshop is $35, and will be at 411 Pearl Street on Friday, November 18, 2016 at 6:30 PM. Please see http://www.ktiv.com/category/123699/community#/event/6007367-rituals-and-ceremony?location=51103-sioux-city&sections=all&date=today for more information.

Power Praise Aerobics Fall/Winter - Friday, November 25, 2016 and Friday, December 2, 2016 at 5:30 PM at the Morningside Lutheran Gym, 700 S. Martha St. Fun aerobic dances set to uplifting Christian Music. Exercise body, soul & spirit. No price, but donations are welcome. Please call 202-5052 before dropping in on a class.

Sit Down and Feel Better! Chair Yoga - Chair yoga is a great option for those who struggle with getting up and down from the floor. The practice is especially beneficial to those who are suffering from the aches and pains of old age or from the symptoms of chronic disease. Price is $40. Class will be a 4 week series, held on Thursdays at 10:30am beginning December 1st. Space in this class is limited, please register in advance at www.evolvesiouxcity.com or by calling 712-577-3014.

List of Support Groups in Sioux City - http://www.mercysiouxcity.com/support-groups-484

Facts and Myths about Thanksgiving Day Meal The average amount of calories consumed during a Thanksgiving meal is about 3,000. In order to burn 3,000 calories you would need to run a marathon or more. You may not be able to run a marathon thanksgiving day, but if you prepare the full meal

you can burn around 700 calories. The average person will consume 3.5 times more fat during Thanksgiving compared to a

normal day It has been argued that the tryptophan (an amino acid) in turkey causes sleepiness, but

many food we eat contain equal, if not more, amounts of

tryptophan than turkey. Many experts believe the post meal sleepiness is attributed to the amount of carbs and alcohol consumed. Many people believe that binge eating one meal will not do

damage, but actually one single meal high in fat can cause some vascular damage. Some suggest snacking before a meal can help to not over

eat during a meal, however when studied many people ate 1,000-2,000 more calories throughout the day with snacks.

REMINDER: To access information on Health Benefits, EAP, Leaves, previous Wellness Newsletters, and HR info, go to the District website at the following address: http://www.siouxcityschools.org/?department=human-resources

8 Benefits Manager – Stefanie Verros Phone 293-2356

Wellness Fair Highlights

Kelsie Pomerenke won a

“Fight Like a Girl” T-shirt

from Mercy.

Sheryl Bertrand-

Fleming won the Sonic

toothbrush from Delta

Dental.

Erin Greenwood won the

Sunglasses from VSP.

9 Benefits Manager – Stefanie Verros Phone 293-2356

Rally Program

1.

2.

3.

Estimate health care costs on myuhc.com and get a $25 reward.

Perform at least one cost estimate on an upcoming procedure. Get simple,

comprehensive estimates for your health care costs to help you make

more informed decisions.

Step 1: Log in to myuhc.com and open myHealthcare Cost Estimator Step 2: Search for a condition or treatment Step 3: Get a quick estimate Step 4: Select a provider and/or facility Step 5: Get your final estimate Once you get one online cost estimate using myHealthcareCost Estimator, you will earn a reward.

Complete at least 3 Missions through the Rally experience and get a

$50 reward.

Complete the health survey to receive suggested online health actions or

“Missions”. Missions are interactive and provide choice that may help you

maintain your health. Plan accordingly. Each mission can take at least four

weeks to complete.

Complete a telephone-based health coaching program and get a $75

reward.

After you have completed the Rally health survey you may participate in a

health coaching program. Call the Health Coach at 1-800-478-1057 to

begin working on your personal health improvement plan. Plan

accordingly. A telephone-based health coaching session takes three to

five months to complete.

Take care of your health and be rewarded

SimplyEngaged® is a personal health and wellness program which allows you to earn rewards

when you complete certain health and wellness actions.

Now that you’ve completed the biometric screening, it’s time to continue your participation in

the program to keep earning rewards. Access the Reward Program Overview through Rally™

when you log in to myuhc.com for specific details regarding your incentive program.

Visit Rally™ on myuhc.com to see more activities you can complete on your way to earning

$200 in rewards. Call 1-855-215-0230 if you have questions about your rewards.

10 Benefits Manager – Stefanie Verros Phone 293-2356

Corporate Discount Specials

Profile with Sanford has a Black Friday Exclusive Special - On 11/25/2016 SCCSD employees can join

Profile for $69 (normally $300 value), plus 20% off product for a year. The membership fee includes

weekly coaching for up to one year as long as Profile products are being purchased according to each

member’s plan. Call 712-250-2598 for more information.

Healthy Recipe – Sweet Potato & Turnip Mash This sweet potato and turnip mash is fragrant with fresh sage.

Ingredients 1 lb. sweet potatoes, peeled and diced

8 ounces turnips (about 2 medium), peeled and diced

3 large cloves garlic

30 fresh sage leaves, divided (12 whole, rest cut in strips)

2 Tbsp. butter

1 tsp. kosher or sea salt

½ tsp. coarsely cracked pepper

Preparation 1. Place potatoes, turnips, garlic, and 12 sage leaves in a medium

saucepan and cover with water. Bring to a boil.

2. Reduce the heat to medium-low, cover, and simmer until the

vegetable are fork-tender, 12 to 15 minutes.

3. Drain. Return the vegetables to the pan and keep covered.

4. Heat butter in a small skillet over medium-high heat. As it melts

and turns lightly brown, add the strips of sage and allow them

to crackle and flavor the butter, about 1 minute.

5. Pour the sage and butter over the vegetables and smash with a

potato masher. Stir in salt and pepper and serve.

Source: eatingwell.com

Nondiscrimination Statement

The Sioux City Community School District is an equal opportunity/affirmative action employer. It is an unfair or discriminatory practice

for any educational institution to discriminate on the basis of race, creed, color, sex, sexual orientation, gender identity, national origin,

religion, age (for employment), disability, socioeconomic status (for programs), marital status (for programs), or veteran status in its

educational programs and its employment practices. Inquiries or grievances may be directed to Jen Gomez, Director of Student

Services & Equity Education at 627 4th Street, Sioux City, IA 51101, (712) 279-6075, gomezj2@live.siouxcityschools.com.

Nutrition Facts Yield 6 servings Amount Per Serving

Calories 88 Fat 4 g Saturated fat 2 g Cholesterol 10 mg Protein 1 g Carbohydrates 12 g Fiber 2 g Sodium 225 mg Sugar 4 g