Page 4 Healthy Directions Tuba City Regional Health Care Corporation FREE TAKE ONE Tuba City Continued from page 3. Regional Health Care Corporation Saving sweets for a special occasion Main Telephone Switchboard (928) 283-2501 is the most healthful way to eat so you focus your meal plan on the Healthy Directions Emergencies: Call Navajo Nation Police (928) 283-3111 most nutrient dense such as tchealth.org vegetables, beans, whole grains, fruit, Serving Our Local Communities non-fat dairy, fish and lean meats. Adult Walk-In Clinic 283-2669 Eye Clinic 283-2748 NOVEMBER 2010 Sign In: Monday - Friday: 7:00 a.m. - 4:00 p.m. Monday - Friday: 7:00 a.m. - 5:00 p.m. Including Sweets into Your Meal (After hours go to Emergency Room) Plan HP/DP Most sweeteners have calories and Flu Shot Clinic MANAGING DIABETES Family Medicine Clinic 283-2458 Health Promotion Program 283-1429/1420 carbohydrates. Examples are: table Monday - Friday: 8:00 a.m. - 5:00 p.m. Diabetes Prevention Program 283-1429/1420 sugar (sucrose), , brown sugar, (Some evening hours available.) Now Open Mental Health 283-2831 molasses, fructose, maple syrup, cane Pediatric Clinic 283-2679 Monday - Friday: 7:00 a.m. - 6:00 p.m. sugar, agave nectar and confectioners The Tuba City Regional sugar. Walk-in Patients Health Care Corporation Flu Monday - Thursday: 8:00 a.m. - 5:00 p.m. OB/Gyn Clinic (Women’s Health) 283-2460 The key to keeping your blood Friday: 8:00 a.m. - 4:00 p.m. Monday - Friday: 8:00 a.m. - 5:00 p.m., glucose levels on target is to Shot Clinic is now open. The THROUGH A HEALTHY DIET Appointments: except Tuesday start at 9:30 a.m. substitute small portions of sweets and Flu vaccine is available and Monday - Wednesday & Friday: 8:00 a.m. - 5:00 p.m. sweeteners for other carb-containing recommended for everyone What you eat can Thursday: 8:00 a.m. - 12:00 p.m. Occupational Therapy/ 283-2593/2594 foods in your meals and snacks. over 6-months of age. Speech Therapy Carb-containing foods include (but help manage your Outpatient Pharmacy 283-2754 Monday - Friday: 8:00 a.m. - 5:00 p.m. are not limited to): , tortillas, Monday - Thursday: 8:00 a.m. - 9:00 p.m. The Flu Clinic Hours: diabetes and in turn Friday: 8:00 a.m. - 7:00 p.m. Orthopedic Clinic/Surgical 283-2660 rice, crackers, cereal, fruit, juice, milk, Monday through Friday from Orthopedic Clinic , potatoes, corn and peas. 24-Hour Pharmacy refill line: 1-866-976-5941 8:00 am to 12:00 pm, and Refill Pharmacy is open seven days a week from Tuesday: 8:00 a.m. - 5:00 p.m., For many people, having about 45 prevent the onset of 8:00 a.m. to 7:00 p.m. Thursday: 8:00 a.m. - 12:00 noon to 60 grams at meals is about right. 1:00 pm to 4:00 pm Prescriptions ready for pick-up with no waiting Urology, Podiatry & Surgery Serving sizes make a difference. To complications. Flu Clinic Location: time for customers who call in 24 hours in advance. Monday - Friday: 8:00 a.m. - 5:00 p.m. include sweets in your meal, you can (Call for specific clinic times) cut back on the other carb-containing Flu shot clinic is located in Ear, Dental Clinic foods at the same meal. Nose & Throat (ENT) clinic Understanding Diabetes childhood. Many patients are diagnosed when they Tuba City: 283-2672 Physical Therapy 283-2659 are older than age 20. In this disease, the body Tuba City Monday -Wednesday & Friday: 8:00 a.m. - 5:00 p.m., across from the Emergency iabetes is a chronic (lifelong) disease makes little or no insulin. Daily injections of insulin Monday - Friday: 7:00 a.m. - 5:00 p.m. Thursday: 8:00 a.m. - 12:00 noon Using the Nutrition Facts Label marked by high levels of sugar in Room. are needed. The exact cause is unknown. (Thursday afternoons - urgent care only) You can also use the Nutrition Facts Dthe blood. To understand diabetes, it is Cameron: 213-8161 Respiratory Therapy 283-2596/2572 Label on foods to guide you. The first Patients need to go to the important to first understand the normal Diabetes affects more than 20 million Americans. thing to check is the serving size. The More than 40 million have prediabetes (early type 2 Cameron Everyday 24 hours a day Patient Registration at the ER process by which is broken down Tuesday, Wednesday & Thursday: second is the total carbohydrate. The and used by the body for energy. diabetes). 7:30 a.m. - 5:30 p.m. Cardiac Rehabilitation 283-2960 total carbohydrate tells you how much or across from the Laboratory Several things happen when food is Monday, Wednesday, Friday: 8:00 a.m. - 12:00 noon carbohydrate is in one serving of the Department first before Making Healthy Food Choices Diabetes/Internal Medicine 283-2689 digested: You can prevent or delay the onset of type 2 food. receiving a flu shot. Monday - Friday: 8:00 a.m. - 5:00 p.m. Extended Hours (Evening Clinics) • A sugar called glucose enters the diabetes through a healthy lifestyle – change your (Some evening hours available by appointment only.) Selected nights, Monday - Thursday bloodstream. Glucose is a source of fuel Label Claims diet, increase your level of physical activity, and Diabetes Prevention: 283-2689 for the body. Foods labeled as sugar-free, no maintain a healthy weight. Diabetes Education Program 283-2895 Diabetes/Internal Medicine: 283-2689 • An organ called the pancreas makes sugar added, reduced sugar, and Knowing what to eat can be confusing. Appointments and walk-ins insulin. The role of insulin is to move Monday - Friday: 8:00 a.m. - 5:00 p.m. Urgent Care Clinic dietetic may still contain carbohydrate. Everywhere you turn, there is news about what is glucose from the bloodstream into muscle, - Abdul Baco: 283-2895 - Monday - Friday: 4:00 p.m. - 12:00 midnight Sugar is only one type of carbohydrate or isn’t good for you. Here are a few tips on making fat, and liver cells, where it can be used as Ruby Whitethorne: 283-2963 that affects blood glucose levels. healthful food choices for you and your entire family. For patients in need of medical care after normal, fuel. - Health Technicians: 283-2693 To get the complete amount of • Eat lots of vegetables and fruits. Try picking from daily Walk-in hours. Go to the Emergency People with diabetes have high blood Department to be screened and registered – shorter carbohydrate, look at the Nutrition the rainbow of colors available to maximize variety. Ear/Nose Throat (ENT) Clinic 283-2974 sugar. This is because: waiting times for less severe, non-life threatening Facts Panel instead of relying on • Eat non-starchy vegetables such as spinach, Monday - Wednesdays: 8:30 a.m. - 5:00 p.m. • Their pancreas does not make enough medical needs. No appointment necessary. claims on the front of the box. carrots, broccoli or green beans with meals. (By referral only) insulin • Choose whole grain foods over processed grain Family Wellness Center 283-3058 • Their muscle, fat, and liver cells do not Environmental Health 283-2844 Sugar On the Label products. Try brown rice with your stir fry or whole Monday - Friday: 6:00 a.m. - 9:00 p.m. respond to insulin normally Car Seat Day Sugar is listed under the Total wheat spaghetti with your favorite pasta sauce. Saturday: 7:00 a.m. - 3:00 p.m. Sunday: Closed Every Thursday: 10:00 a.m. - 3:00 p.m. Carbohydrate on the Nutrition Facts • Include dried beans (like kidney or pinto beans) Closed national and tribal holidays. Types of Diabetess Label. Keep in mind that it includes In This Issue: There are three major types of diabetes. and lentils into your meals. both added sugars and naturally Managing Diabetes Type 2 diabetes makes up most of diabetes • Include fish in your meals 2-3 times a week. occurring sugars, such as the natural • Choose lean meats like cuts of beef and pork that Through a Healthy cases. It usually occurs in adulthood, CONTRACT Toll-Free Telephone: sugar in raisins. end in “loin” such as pork loin and sirloin. Remove Diet- Page 1 but young people are increasingly being It is more helpful to check the total diagnosed with this disease. The pancreas the skin from chicken and turkey. HEALTH carbohydrate because it includes • Choose non-fat dairy such as skim milk, non-fat 1-866-944-7601 does not make enough insulin to keep blood SERVICES both sugar and starch. If you only Flu Shot Clinic Now glucose levels normal, often because the yogurt and non-fat cheese. Call the TCRHCC Contract Health Office before you seek non-emergency services or look at the sugar content, you are not Open- Page 1 body does not respond well to insulin. Many • Choose water and calorie-free “diet” drinks. appointments at any medical facility or with any medical provider other than TCRHCC. accounting for the starch in a food. people with type 2 diabetes do not know they Cut regular soda, fruit punch, and other sugar- You are not automatically covered for payment with Contract Health Funds! have it, although it is a serious condition. sweetened drinks. ER Nurses Prepared • Choose liquid oils for cooking instead of solid In the event of emergency medical care (severe or life-threatening) away from Type 2 diabetes is becoming more common for the Unexpected- fats that can be high in saturated and trans fats. TCRHCC or any other IQS/638 facility you have 72 hours to call and notify Contract Tuba City Regional Health Care Corporation due to increasing obesity and failure to Health to begin the process to qualify for payment. Page 2 exercise. Remember that fats are high in calories. If you’re Gestational diabetes is high blood glucose trying to lose weight, watch your portion sizes of Failure to follow CHS procedures may mean you are fully responsible for all charges. Healthy Directions TCRHCC Elects Three that develops at any time during pregnancy added fats. • Cut back on high calorie snack foods and desserts Aurelia Yazzie, Community Relations New Board Members- in a woman who does not have diabetes. Women who have gestational diabetes like chips, cookies, cakes, and full-fat ice cream. Administration - Office of the CEO Page 3 • Eating too much of even healthful foods can lead he Tuba City Regional Health Care Corporation consists of a 73-bed acute care referral hospital P.O. Box 600 Tuba City, Arizona 86045 are at high risk of type 2 diabetes and and integrated health system. It provides a broad range of outpatient specialized care services in cardiovascular disease later in life. to weight gain. Watch your portion sizes. T (928) 283-2993 TCRHCC Clinics and addition to inpatient care. The patient population includes Navajo, Hopi, San Juan Southern Paiute. Type 1 diabetes is usually diagnosed in Continued on page 2. Page 2 Healthy Directions Tuba City Regional Health Care Corporation Page 3

On the nutrition facts label, the your risk of heart disease. Other fats number of sugar grams includes both called saturated and trans fats, or the TCRHCC Elects Three added and natural sugars. “bad fats,” increase your risk of heart There are many different names disease. By knowing the difference, New Board Members for sugar such as table sugar, brown you can include healthy fats in your diet sugar, molasses, honey, cane sugar, to add flavor and nutritional benefits and Re-Elects One powdered sugar, raw sugar, turbinado, without increasing your risk of heart maple syrup, high-fructose corn syrup, disease. All fats are high in calories. Board Member Keep an eye on your portion sizes. and sugar cane syrup. The Tuba City Regional Health Care Corporation ER What are the Best Choices? Fiber (TCRHCC) Board of Directors recently elected As a guide, polyunsaturated, three new board members and re-elected one board Fiber comes from plant foods so monounsaturated, and omega-3 fats member. there is no fiber in animal products are good for you and reduce your risk “These are strong and successful community such as milk, eggs, meat, poultry, and of heart disease. Saturated and trans members with strong connections throughout the fish. fats raise your risk of heart disease. Fiber is the indigestible part of plant When you are cooking or adding fats greater Western Navajo community,” said Joseph prepared for the unexpected foods, including fruits, vegetables, to your foods, choose from this list: Engelken, CEO. “I’m confident they will help us whole grains, nuts, and legumes. When • Oils and Dressings lead and build our vision of quality healthcare for you consume dietary fiber, most of it the people, and for their community.” Last month, the Tuba City Regional Health Care Corporation (TCRHCC) Emergency Room passes through the intestines and is –– Vegetable oils such as olive, As ambassadors to the community, Board Department celebrated ER Nurses Week, October 11-17, and Emergency Nurses Day on not digested. canola, corn, cottonseed, October 14.Nurse flaxseed, grapeseed, safflower, members serve a three-year term and share For good health, adults need to try to eat 25 to 30 grams of fiber each day. soybean, sunflower their insights and leadership skills with hospital This year’s theme “Prepared for the Unexpected,” was a perfect theme as every day brings the Most Americans do not consume nearly –– Low fat or fat-free salad administrators and staff. unexpected for the nurses at the Tuba City ER department. There is no “usual” or “typical” enough fiber in their diet. Any increase dressings day in an emergency department. in fiber in your diet can be beneficial. • Spreads New Board Members: Fiber contributes to digestive health, –– The Tuba City Emergency Room cares for patients from newborns to the elderly, with a vast helps to keep you regular and helps –– Trans free range of problems. It is not uncommon for the nurses at the Tuba City ER to care for a two- to make you feel full and satisfied –– with plant stanols or year-old boy with a fever, a 75-year-old woman with a fractured hip and a 22-year-old man after eating. Additional health benefits sterols involved in a car crash, all in the same hour. of a diet high in fiber may include a • Foods ER department scheduled the reduction in cholesterol levels. –– Avocado Lynette Goldtooth-Begay, Trauma/EMS Coordinator said, “ER Nurses are rarely thanked for entire week with fun-filled themes; –– Olives Monday was 80’s Hair Day. the care they provide. The ER sees approximately 80-100 patients a day. During the winter Good sources of –– Nuts such as almonds, months with respiratory season, these numbers increase. I’d like to praise dietary fiber include: brazil, cashews, hazelnuts, each and every one of the ER nursing staff for the high stress they are • Beans and legumes – black beans, macadamia, peanuts, pecans, exposed too.” kidney beans, pintos, chick peas, pine, pistachios, walnuts white beans, and lentils. –– Seeds such as flax, pumpkin, Amelia Benally from Franklin Fowler Joseph Engelken, CEO, said, “We need to acknowledge the great work • Fruits and vegetables, especially or sesame the LeChee, Ariz. from Kaibeto, Ariz. done by all our emergency nurses. We are truly a unique specialty, those with edible skin (for example, Fats to avoid: caring for a multitude of diseases and injuries from infancy to adulthood. apples, corn and beans) and those Saturated and trans fats increase Every day, we are faced with increased demands, from our patients, Re-Elected Board with edible seeds (for example, your risk of heart disease and stroke. short staffing to overcrowding, but we do our best to provide safe and Member: ). Below is a list of spreads and cooking competent care.” • Whole grains such as: ingredients that contain a large amount of saturated fat. Remember, saturated Since 1989, the Emergency Nurses Association has celebrated the second –– Whole wheat pasta fats are also found in full-fat dairy Wednesday in October as Emergency Nurses Day, a day set aside to –– Whole grain cereals (Look products and meats. honor emergency nurses for their commitment to patient care. Starting in for those with three grams 2001, ENA expanded the celebration to devote an entire week to honoring of dietary fiber or more per • Cooking Oils and Other Fats emergency nurses, because it was felt that one day was not enough to ER nurses and staff invited the Emergency Medical Services serving, including those made –– Coconut oil recognize all contributions made my emergency nurses. for a cookout at the Louise Yellowman County Park. from whole wheat, wheat bran, –– Palm oil and oats.) –– Lard –– Whole grain (To be –– Shortening a good source of fiber, one Laura Gon from Kee Yazzie from Managing Diabetes Through a Healthy Diet, slice of bread should have • Spreads Cameron, Ariz. Coalmine, Ariz. Continued from page 1. at least three grams of fiber. –– –– Carbohydrates Look for breads where the first ingredient is a whole grain. For –– Sour cream Foods that contain carbohydrate raise blood glucose. There are three main –– Margarine types of carbohydrates: starches (also known as complex carbohydrates), example, whole wheat or oats. Sugars and Desserts sugars, and fiber. By keeping track of how many carbohydrates you eat and • Nuts — try different kinds. Peanuts, • Foods If you have diabetes, it doesn’t mean you will setting a limit for your maximum amount to eat, you can help to keep your walnuts and almonds are a good –– Bacon never have birthday cake or pumpkin pie again. blood glucose levels in your target range source of fiber and healthy fat, but –– Chitterlings With a little planning, you can have a small Knowing what kind and how much carbohydrate to eat can be confusing! watch portion sizes, because they –– Coconut serving of your favorite dessert. You’ll also hear terms like naturally occurring sugar, added sugar, low-calorie also contain a lot of calories. –– Cream The Hype About Sugar – Eating Sugar Does sweeteners, reduced-calorie sweeteners, processed grains, enriched grains, In general, an excellent source of –– Salt pork Not Cause Diabetes complex carbohydrate, refined grains, and whole grains. fiber contains five grams or more per Reduced or Fat-free “Fat” Foods On nutrition labels, the term “total carbohydrate” includes all three types serving, while a good source of fiber The myth that sugar causes diabetes is Many fats such as salad dressings, of carbohydrates. This is the number you should pay attention to if you are Sugar contains 2.5 - 4.9 grams per serving. commonly accepted by many people. Research margarines, and spreads are available carbohydrate counting. Sugar is another type of carbohydrate. You may It is best to get your fiber from food has shown that it isn’t true. Eating sugar has in reduced fat, light and fat-free also hear sugar referred to as simple or fast-acting rather than taking a supplement. In nothing to do with developing type 1 diabetes. Starch versions. These foods are lower carbohydrate. There are two main types of sugar: addition to the fiber, these foods have The biggest dietary risk factor for developing Foods high in starch include: in calories and contain less fat and • Naturally occurring sugars such as those in milk a wealth of nutrition, containing many type 2 diabetes is simply eating too much and can be helpful for some people. If • Starchy vegetables like peas, corn, lima beans, and potatoes or fruit important vitamins and minerals. being overweight—your body doesn’t care if the • Dried beans, lentils, and peas such as pinto beans, kidney beans, black • Added sugars such as those added during you choose to cut back on fat, after extra food comes from cookies or beef. Gaining eyed peas, and split peas processing such as fruit canned in heavy syrup or Fats reducing the saturated fat in your diet, weight that is the culprit. Again, control portion primarily in meat, chicken skin and high • Grains like oats, barley, and rice. (The majority of grain products in the US sugar added to make a cookie Some fats, called unsaturated fats, sizes. fat dairy products, try using some of the are made from wheat flour. These include pasta, bread, and crackers but the have health benefits like lowering Continued on page 4. variety is expanding to include other grains as well.) Continued next page. lower-fat products to cut more calories.