Last week, I started a 4-H Leadership program at Davidson Elementary with fifth and sixth graders. It’s a new program that I am offering this year that teaches the kids the seven skills of good leaders. This week we focused on self-esteem and learning about ourselves. I almost made it through the first week…until the inclement weather moved in Friday morning.
I love a good “snow day” but the downside is there’s always lots to make up. Guess I’ll be making plans to try to get that last class in soon. Andy, my 10 year old son, was excited about the “snow day” until he found out that it meant no Upwards Basketball games either. He’s been anxiously awaiting Upwards since November, so you can imagine that the cancellation was a little bit of a bummer.
I’m excited, about starting the Walk a Weigh Youth program again this semester at Coffeeville High School. This is a great program that teaches youth about healthy eating and physical activity. I will be working with Ms. Cassandra Tittle’s health class.
Hopefully the weather will be better this week. We have a lot going on at the Extension Office. We hope you take part in it.
Halt Prediabetes With 5 Diet Tips
If you are one of the 86 million Americans with prediabetes, your best chance to avoid developing type 2 diabetes is to boost your body’s insulin sensitivity. Prediabetes and type 2 diabetes happen when the body becomes unable to make enough insulin to deal with insulin resistance. Prediabetes and type 2 diabetes are really the same disorder. Type 2 diabetes simply indicates a greater loss of insulin making ability.
Among other things, losing weight, being physically active, and eating well can improve the way your body uses insulin. Here are five diet tips to reverse insulin resistance and help you prevent or at least delay type 2 diabetes.
Trim portions: Decreas-ing calorie intake usually leads to weight loss, which boosts insulin sensitivity. Simply preventing weight gain (except for people who are underweight) is good for your health. Trade in your large plate for a small one and big portions for trimmer sizes.
Enjoy oats and barley: These two super grains have a health-boosting fiber called beta-glucan. One of its effects is to improve insulin sensitivity. Now and then swap out other grains for barley. Try it for breakfast too. Cook it in water spiked with sweet spices like cinnamon and clove, then top it with fruit and yogurt.
Add resistant starch: A type of fiber, resistant starch resists digestion and travels to the colon where it feeds the healthful bacteria. In the process, these good-for-you bacteria produce compounds that boost the body’s sensitivity to insulin. Some examples of foods with resistant starches are these:
• Uncooked oats (sprinkle muesli on yogurt and cottage cheese)
• Under-ripe bananas
• Beans and lentils
• Cold potatoes, pasta, and rice
Toast to your health, in moderation. Small amounts of wine and other alcohols boost insulin sensitivity. Don’t overdo it though: no more than one drink daily for women and two for men.
Trade unhealthful saturated fats for the healthful unsaturated kind. Skip the butter, bacon grease, lard, and coconut oil with all of their health-damaging saturated fats. Instead use heart-healthy and insulin-sensitizing liquid oils. Regularly include some nuts, seeds and fatty fish in your diet too.
Article Source: https://food andhealth.com
• The Healthy You exercise class will meet on Wednesday, Jan. 17, at 9 a.m. and the Healthy You Yoga class will meet on Friday, January 19 at 9 a.m.. These are both great ways to reach your exercise goals in a warm place and with accountability partners. We hope you will join us.
• The FCS 4-H Club will meet on Thursday, Jan, 18th at 4 p.m. at the Extension Office. Our program will be on Cyberbullying – this is a change in what we had planned to do so please make a note of that. Youth ages 8 to 18 are invited to attend. Parents and volunteers are always welcome to stay.
• The Looped with Love Crochet MHV Club will meet on Thursday, Jan. 18 at 10 a.m. Bring a crochet hook and your choice of yarn. Dues are $10 a year.
• The Sewing for Service group will meet on Monday, Jan. 22 at 10 a.m. They will be working on pillowcases for Ari’s Pillowcase project. We have the material and the machines, we just need volunteers to help us sew.
• Child Caregivers Training is scheduled Tuesday, Jan. 23 from 5:30-7:30 p.m. The topic is Bringing Literacy to Life in the Classroom. The cost is $5 per person and should be paid by check or money order, no cash please. Fee is required to be considered registered for class. Registration is due by Friday, Jan. 19. Participants must attend the entire workshop and will receive two contact hours.
• An Adult Sewing Class will be held on Monday, February 5th from 1 p.m. until 5 p.m. Participants will make a Valentine’s table runner. The cost is $15 (check or money order, please no cash). The fee covers all supplies and machine maintenance fee. Registration is due by Thursday, Feb. 1, 2018. Space is limited and you must pay fee to be considered registered for class.