Most people with diabetes agree – it takes time, education, and some experimentation to figure out what diet patterns, exercise routines, and medications work best for good blood sugar control. Fortunately, there are many excellent resources available locally, nationally, and online to turn to for help, whether you are new to diabetes or have had the disease for many years. Susan Gebhard is a person with diabetes who has found, with a lot of trial and error, a way to successfully manage and live with chronic disease. She joined us recently on the set of Your Healthy Kitchen, where she shared stories about her journey with diabetes and some of the resources she’s found especially helpful, including the YRMC Diabetes Self Management Training Program and Diabetes Food Hub, a new online site for recipes and meal planning developed by the American Diabetes Association (ADA). Using diet, regular exercise, and medications, Susan reduced her A1C, a measure of average blood sugar levels over 3 months, from a high of 12% to 5.9%, a value that indicates near-normal blood sugar. Check out the video to hear more from Susan about her journey and to check out some recipes from Diabetes Food Hub! Just as there are many different types of people with diabetes, there are many different diets that can improve blood sugar levels, weight, triglycerides, blood pressure and more. Some individuals get great results from a high-fiber, plant based vegan or vegetarian plan, while others, like Susan, do well with a lower carb approach that includes low fat animal proteins and big portions of vegetables! There are lots of diet patterns that fall in between these two extremes, so it helps to try different meals, snacks and foods to see what works best for you. Greek Salmon and Veggies in a Packet Susan attributes part of her success to the information and support she garnered from two local programs; the YRMC Diabetes Self-Management Training Program (DSMT) at the Pendleton Preventive Medicine and Wellness Centers, and the Arizona Living Well Program, a series of classes for people living with chronic disease, offered through Yavapai Community Health Services. The DSMT program at YRMC taught her how meals, medications, motion (physical activity), and stress affect blood sugar control. She also picked up important tips from both programs about managing diabetes successfully from day to day. Susan states, “I keep a journal of everything I do to manage diabetes. I use a Day Timer notebook and write down what I eat, the exercise I did, any blood sugar tests from that day, and general information about how I feel and what I think I can do better. This helps me see everything I want to do and how well I did! It motivates me to do the best I can every day”. Simply Delicious Lentil Salad Learning to make part or all of her meals ahead of time, one or two days a week, has also helped Susan improve her diet over time. During the summer, she preps leafy greens, vegetables, and some chicken or fish for big, satisfying salads during the week. When the days turn cold and damp, she cooks big pots of soup, which are easy to re-heat for quick nourishing meals. Living with diabetes certainly comes with its share of challenges. Figuring out what foods and medications work best, checking blood sugar levels daily, and just knowing that you have diabetes every day can be hard. Susan has some words of wisdom for anyone struggling with the disease. “At first everything seems overwhelming, but you get used to what you need to do. It can be frustrating to live with diabetes every day. Sometimes I just want to say the heck with it and eat what I want. This is one time I find journaling helpful, because it keeps me on track and positive. Sometimes I really do say the heck with it and have that bowl of ice cream! But I get back on track the next day. You can successfully manage your diabetes. It just takes time and effort to learn what works for you. There are many resources available to help. Most of all, don’t give up!” For more information on the YRMC Diabetes Self-Management Program in Prescott or Prescott Valley call the Pendleton Wellness Center at 928-771-5794. Information about Arizona Living Well is available at 928-442-5372. For additional ongoing education and peer support, you can also join the Living Well with Diabetes Support Group, which meets on the third Tuesday of most months, from 5:30-6:30 pm at the Pendleton Wellness Center in Prescott. To get regular updates on upcoming meetings, simply subscribe at YRMC HealthConnect. And don’t forget to check out all of the healthy cooking videos and recipes we’ve collected for you at Your Healthy Kitchen. Follow us on FaceBook too, at YRMC’s Your Healthy Kitchen, where you can see what I’m making at home in my kitchen, plus get insider tips, delicious recipes and links to helpful health and nutrition resources online and in the community!          

One of the best health strategies is to prevent illness before it happens, especially when it comes to type 2 diabetes. While our genetics are hard wired, there are steps you can take to prevent diabetes and reduce your risk. In fact, before type 2 diabetes is diagnosed there’s a period called prediabetes, when blood sugar levels are elevated but not high enough to be considered diabetes. Without action, prediabetes often becomes type 2 diabetes within five years. In fact, up to 70 percent of people with prediabetes will go on to develop type 2 diabetes. Uncontrolled diabetes can cause blindness, kidney failure, heart disease and other serious conditions. But, progressing from prediabetes to diabetes isn’t inevitable. Yavapai Regional Medical Center (YRMC) recommends the following five steps to help you prevent diabetes. Let’s begin by learning your risk for type 2 diabetes by taking the American Diabetes Association’s (ADA’s) simple and fast ADA Type 2 Diabetes Risk Test. No matter your results, YRMC’s five steps are a great way to help prevent diabetes or delay its progression. Step 1: Eat a healthy diet with lots of vegetables Green vegetables – leafy greens, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and others – are the most important foods to focus on for diabetes prevention. Non-starchy vegetables like mushrooms, onions, garlic, eggplant and peppers are also well-known diabetes fighters. What else should you include in your diabetes-prevention diet? Beans, lentils and other legumes Seeds and nuts Fresh fruits YRMC’s online cooking show, Your Healthy Kitchen, has excellent cooking videos and tasty recipes that help prevent diabetes. Step 2: Exercise regularly Get active to prevent diabetes. Exercise lowers your blood glucose, blood pressure and does a world of good for your health. So while you’re exercising to reduce your risk for prediabetes and type 2 diabetes, you’ll also lower your chance for heart disease and stroke. And, you’ll build stronger bones. Experts recommend: Continuous activity during the day—walk to lunch, take the stairs, keep moving Aerobic exercise, like brisk walking or swimming laps Strength training, such as lifting light weights Stretching and flexibility exercises Check out the fitness classes – SilverSneakers®, Silver&Fit® and Fitness Plus Silver Sneakers – available through YRMC’s Preventive Medicine and Wellness program. Step 3: Drink water Set aside soda, sugar-heavy coffee and fruit drinks for good old water. Sticking with water as your primary beverage helps you avoid soda, which is high in sugar, preservatives and other questionable ingredients. Water also won’t pack on the pounds, like soda and most anything that includes the word “latte” or “frappe.” Water is the most natural beverage you can drink. Step 4: Lose those extra pounds Nine in 10 people diagnosed with type 2 diabetes are overweight or are considered obese. Carrying extra weight – particularly in the abdominal area – increases your chances of developing diabetes and heart disease. The good news? Losing weight may significantly reduce your risk of diabetes. If you have prediabetes, or you are newly diagnosed with type 2 diabetes, decreasing your weight by about 10 percent can reverse your diabetes. For many people, that can mean dropping no more than 10 or 15 pounds. Step 5: Quit smoking You knew it was going to find its way on this list. Yes, people who smoke are 30 to 40 percent more likely to develop type 2 diabetes, according to the Centers for Disease Control and Prevention. And, people with diabetes who smoke are more likely to have difficulty controlling their disease. Ready to quit smoking? Learn about free programs offered by the Arizona Smokers’ Helpline online at the ASHLine or by calling 1-800-556-6222. There are other benefits linked to following these diabetes prevention steps. You’ll reduce your chances for developing heart disease and lung cancer, enhance your overall health, increase your energy and build your strength. That’s five steps with tons of health benefits.

Brian Frank works in the Accounting office at Yavapai Regional Medical Center (YRMC). His job is to collect data to help the nonprofit hospital make sound decisions regarding business expenditures. This is a new career path for Frank. His dream of a career change came relatively late in life. He was a heavy equipment operator in a small, remote Arizona town for 27 years. While in his 40’s and still working full-time, he started taking online classes. After six years, he earned his MBA. Kelli Catterlin was recently promoted to Patient Access Training Specialist at YRMC. She is responsible for developing educational materials and training the Admitting Department staff on processes, procedures and patient registration systems. Catterlin’s undergraduate degree is in International Business and Japanese. But, as Catterlin says, life ‘took a turn’. Her husband, Michael was an Infantry Marine for 5 years. They traveled extensively. Upon returning home, Catterlin reevaluated her career path and decided to go back to school for a Masters Degree in Healthcare Administration. Frank is 52 years old and looking forward to retirement. Catterlin is 28 and hopes to pursue a career as a hospital administrator. While in very different stages of their lives, Frank and Catterlin are both being helped by Fiducius, a YRMC benefits provider who helps employees take control of their student loan debt. “I was paying back my student loans at $630 a month,” says Frank. “This is what I was ready to do for the next 20 years. I’ve always had a ‘pay your debt’ attitude. I figured that I made too much money to qualify for any assistance. That was mistake number one.” The Human Resources Department at YRMC introduced Frank to Fiducius, who uses their Student Loan Financial Planning approach to educate employees about their student loan options. Frank worked with a Fiducius advisor to research and implement the best loan forgiveness solution for his particular circumstances. “One of our goals in the HR Department at YRMC is to give our employees the tools they need to live the best life they can, both at work and at home,” says Brian DeVries, PHR, HR Manager, Benefits, Employee Health and Wellness at YRMC. “Much like Virgin Pulse MyHealth, which is the wellness platform we recently rolled out for their physical health, Fiducius can help our employees improve their financial well being.” “My monthly payment was adjusted according to what I earn,” says Frank. “This cut my payment in half.” In addition, if Frank continues to work at a nonprofit organization, the government will forgive 100% of the outstanding loan balance, including interest, after 10 years. Catterlin is now on a similar program. “I was absolutely blown away to the point of tears,” says Catterlin. “People my age are told that you have to go to school to live the American dream. But for so many of us, there’s astronomical debt and when we enter the job market, we’re not even using what we studied. It can be disheartening.” Catterlin’s $600 monthly student loan payment has been drastically reduced. She has been guaranteed that her monthly payment will never be more that half of what she would be paying without the program. If she continues to work for a nonprofit, the remainder of her debt will be forgiven in 10 years. Catterlin is the first member of her family to earn a degree in higher education. “I am so blessed to have the opportunity to go back to school and not be concerned about mounting debt,” she says. “My Masters program has truly expanded my horizons. It has made me a better employee and a better asset to YRMC.” And as for Frank, retirement is closer than ever. “I wouldn’t have known about Fiducius if it wasn’t for YRMC,” he says. “Continuing to pay $630 a month might have been the deciding factor for me to delay retirement. But now, looking forward to retirement with no student debt is huge for me.” As the largest not-for-profit healthcare system serving the region, Yavapai Regional Medical Center is pleased to provide rewarding career opportunities and innovative benefit programs. To learn more about career opportunities available across the YRMC network, please visit https://careers.yrmc.org.

Breast cancer is the most commonly diagnosed cancer among women in Arizona, and Yavapai County has the third highest rate of breast cancer among all counties in the state.   While we have no control over some of the risks for breast cancer, including family history and genetics, maintaining a healthy weight, enjoying a plant-based diet, being physically active, and scheduling regular mammograms are all steps that women can take to both prevent and detect breast cancer in its earliest stages. Dr. Michael Macon, Medical Director of the Breast Care Center at YRMC joined us recently on the set of YRMC’s Your Healthy Kitchen to share news about the excellent diagnostic tools, cutting edge treatment plans, caring staff and patient support available at the Breast Care Center. He also helped us prepare a delicious roasted cauliflower soup filled with cancer-fighting nutrients and lots of warm, satisfying flavor! Nourishing Ingredients Ready for Making Curried Roasted Cauliflower Soup The Breast Care Center at YRMC offers a number of excellent screening and diagnostic tools that can detect breast cancer in its earliest stages and help determine which treatment might be best if cancer is found. Dr. Macon describes the Breast Care Center as “a basecamp for cancer diagnosis and treatment, where first and foremost, women can get mammograms with expert mammographers using the latest equipment. Also, if someone is diagnosed with breast cancer, it is a place that provides excellent treatment, plus ongoing care that includes a support group for women who have cancer”. Check out the video to learn more about the great care provided at the Breast Care Center, and see how easy it is to make our delicious soup!     Good research suggests that a plant-based diet (one filled with lots of vegetables, whole grains, beans, fruit, nuts and seeds, and smaller portions of animal-based foods) helps to prevent the onset and recurrence of breast cancer. In fact, a recent study led by researchers an the Harvard T.H. Chan School of Public Health found that women who ate 5 ½ servings of fruits and vegetables or more each day (one serving equals 1 cup of raw leafy greens or ½ cup cooked or raw non-leafy vegetables and fruits) had an 11% reduction in their risk of breast cancer compared to women who ate approximately half that amount or less each day. Cruciferous vegetables, including cauliflower, broccoli and Brussels sprouts, and yellow and orange vegetables may confer the most protection, especially against the most aggressive types of tumors. Warm and Satisfying Curried Roasted Cauliflower Soup The cancer-preventing effects of a diet filled with plants may be due to multiple factors, including high levels of fiber, which can reduce harmful estrogen levels in the body, and phytochemicals, which may act to stimulate the immune system, reduce inflammation, and even directly fight cancer growth. Eating meals that are filled with nourishing plants (especially vegetables) can also help women maintain a healthy weight. After all, if you replace some of the higher calorie foods on your plate, like meats and starches, with low calorie vegetables, you’ll be eating fewer calories, but will likely still feel comfortably full because of the fiber and volume that vegetables add to meals. Adequate physical activity, of at least 150 minutes of moderate or 75 minutes of vigorous exercise a week, may also reduce breast cancer risk by helping women to maintain a healthy weight. Other benefits of exercise likely include a reduction of harmful estrogen levels and improved immune function. Moving more throughout the day also means you are sitting less, which offers benefits that extend to increased longevity and reduced risk of a number of chronic diseases. There’s no doubt that lifestyle changes help reduce the risk of breast cancer, but remember, getting regular mammograms is equally important, whether you are at increased risk of breast cancer because of family or personal history or not. Call now, 928-442-8900, to schedule your mammogram, and remind your friends and loved ones to do the same. The Breast Care Center is located at Yavapai Regional Medical Center East, 7700 Florentine Road, in Prescott Valley. Curry Cauliflower Soup Apricot Pear Chutney