Newsletter - September 2013 for Norfolk and Bristol Counties
Gail Lewis 46 Elm Street East Bridgewater, MA 02333 (508)378-0459 gailistops@verizon.net
Hey Everyone.......Happy Labor Day everyone – can you believe it's unofficially FALL? How was your summer? Did you slip a little during all those fun activities and parties you attended this summer? Are you ready to get “SERIOUS” again? Today starts a brand new week for you so take advantage of that. Stay coming to your meetings and see the improvements you can make. Remember to recite this to your self daily.
IF IT IS TO BE, IT'S UP TO ME.
INFORMATION
INSPIRATION WORKSHOP – Our next workshop will be at Fall Rally and then again November 2nd just before the holidays. We will focus on surviving Thanksgiving, something we all need to plan for. It will be hosted by Duxbury – a beautiful facility that I know everyone will love. Mark your calendars.
FALL RALLY Fall Rally is just around the corner –
October 5th. If you have not sent in your paper work and registrations,
please do so ASAP. Fall Rally will give you the shot of inspiration
that you need to keep yourself going through the holidays. I'll
encourage everyone to attend.
Barbara Pacheco and I are looking for a few people to help with our SRD
presentation at Fall Rally. If you're going and are NOT shy, please let
us know so you can help. If you are shy, we even have a couple slots
for you (nothing on stage). It will be fun. Email me and let me know.
An additional note about Fall Rally – you are welcome to bring a
non-TOPS friend to Fall Rally if you want. They will pay the entry fee
and will be able to experience all the inspiration and fun of the day
and just might be the push they need to become a member. If you have
questions about this, please let me know.
NEW MEMBERS Rosie Smith, our Massachusetts Coordinator, has a special drawing she will be doing at SRD in the Spring. For every new member you have at your chapter, a ticket will be entered for your chapter at a special drawing being held at SRD. For example, if your chapter has 5 new members, your chapter will have 5 tickets put into this special drawing that is worth $100 dollars (it's cash people) that will be given to your chapter to do as you want. What a great way to get a few more dollars into your chapter. Get the word out to your community about your chapter and see if you can get some new members in. Good luck to everyone!!!
CHAPTER VISITS Just a few more chapters to hear from – let me know when I can visit this fall – would love to get to them in September and October before the holiday rush. Let me know when would be good.
OFFICICERS WORKSHOP I have tried so many ways to make this happen and I just can't do it. What Barbara and I will do is have a section of Inspiration Workshop dedicated to officers and give everyone in attendance some TOPS information and a chance to ask a few questions. If you have any questions for us ahead of time, send them my way and I'll make sure they are answered either in this news letter or at the inspiration workshop. Thanks for understanding.
CARD FOR DOTTIE I have already begun receiving cards for Dottie – thank you from the bottom on my heart. She will so appreciate your thoughtfulness. If you haven't sent one yet, there still is time – send them to me and I will make sure they get into the basket.
INSPIRATION
The Truth About Bread
Is bread one of your diet wreckers? Here's how to fix that.
By Elizabeth M. Ward, MS, RD
Many people have a love/hate relationship with bread. We curse
bread, rolls, and bagels for playing havoc with our health, but they are
among the top calorie sources in our diets.
Bread supplies carbohydrates and fiber, as well as vitamins and
minerals that many people don't get enough of, including iron and folic
acid. Yet some experts blame this nutritious food for excess weight and
other health issues, while others say that idea is half-baked.
What's real, and what's hype? Here's what you should know about
bread. Bread and the Battle of the Bulge.
If you love bread and you're overweight, your bread habit could be part of your weight control problem.
"We go overboard on bread and other highly refined
grains," says Heather Bauer, RD, co-author of Bread is the Devil: Win
the Weight Loss Battle by Taking Control of Your Diet Demons. "When
you're hungry, tired, or stressed, you tend to reach for bread products,
not carrot sticks. Problem is, the more you eat bread, the more you
want."
Though Bauer's book is sure to generate bad buzz for bread, she
says the title refers to white bread, crackers, pretzels, and other
highly refined grains that have come to symbolize the struggle with
weight control.
That's encouraging, because research shows that eating whole
grains (which include some bread products) is a sound weight loss
strategy.
In one study, people on a lower-calorie diet that included whole
grains, such as whole wheat bread, lost more belly fat than those who
ate only refined grains, such as white bread and white rice.
Nutrition experts prefer whole grains because they provide more
vitamins, minerals, and fiber than refined. But overdoing whole wheat
bread can add pounds, so account for it in your daily calorie allowance.
Bread and Type 2 Diabetes
Some research links bread to an increased risk of type 2
diabetes, which is marked by abnormally high levels of blood sugar that
eventually result in damaged blood vessels and organs.
Eating any kind of carbohydrate raises blood sugar levels,
triggering the release of insulin. Sugars and refined grains raise blood
sugar quicker than complex carbohydrates, found in foods including
vegetables and legumes.
"Complex carbohydrates are digested more slowly, and their
ability to cause blood glucose level spikes is limited," says Hillary
Wright, MEd, RD, director of nutrition counseling at the Domar Center
for Mind/Body Health and author of The PCOS Diet Plan: A Natural
Approach to Health for Women with
Polycystic Ovary Syndrome.
That may be particularly important for people with type 2
diabetes. In type 2 diabetes, cells resist insulin, leading to elevated
sugar in the blood and high insulin levels. The constant demand on the
cells that make insulin can damage them, and the body may eventually
stop making insulin.
Scientific research suggests that cutting back on refined
grains, such as white bread, and eating more whole grains in their place
reduces insulin resistance and may help to prevent type 2 diabetes.
"Whole-grain bread has more fiber than refined, and fiber helps slow the
absorption of carbohydrates consumed at the same meal or snack," Wright
tells WebMD.
Bread and Gluten Intolerance
"Bread has been getting a bad rap for a long time,"says Shelley
Case, RD, nutrition consultant and author of Gluten-Free Diet: A
Comprehensive Resource Guide. "It's worse now because there's so much
negative press about gluten, the protein found in wheat, rye, and
barley." Some people cannot tolerate gluten because they have celiac
disease. In celiac disease, the immune system mistakenly identifies
gluten as dangerous, triggering a reaction that causes an attack on the
body's own tissues. That damages tiny finger-like structures called
villi in the intestines, making it hard to absorb nutrients from food.
For people with celiac disease, avoiding any source of gluten – found in
many products besides bread -- is an absolute must.Celiac disease is
getting diagnosed more often these days. But many more people link their
health problems, including stomach upset and fatigue, to gluten. A
sensitivity to gluten, also known as gluten intolerance, may involve
bloating, abdominal pain, and fatigue. But there aren't reliable medical
tests for it.It may be tempting to stop eating bread and other
gluten-containing foods if you suspect they're bothering you. But it's
important to first find out if you have celiac disease, and going
gluten-free makes it harder to diagnose celiac disease, Case advises. If
you're having symptoms that make you suspect that you can't tolerate
gluten, tell your health care provider, and if you are considering going
gluten-free, a registered dietitian can help you make sure you don't
miss out on nutrients.How Much Bread Is Too Much?
Bauer says it's possible to eat a healthy diet without bread, as
long as you substitute foods such as beans, brown rice and other whole
grains, fruit, and vegetables for the nutrients bread provides.
If there's no reason why you should go without bread, you should
know how it fits into a balanced diet.People on a 2,000-calorie eating
plan need six servings a day (about 6 ounces) from the grain group,
which includes all grains, including those used to make bread, plain
rolls, pasta, oatmeal, breakfast cereals, tortillas, and grits. At least
half of your grains should be whole grains, according to the 2010
Dietary Guidelines for Americans.
Keep portions in mind. For instance, a single bagel can pack 3-5
ounces of grains. That takes up much of your grain budget for the day,
and if it wasn't a whole-grain bagel, it may be hard for you to meet
healthy grain goals. Nutrition experts agree: When you're eating bread,
it's best to make it whole-grain bread, and to limit the amount. For
example, "having bread in a sandwich is a good way to control your
intake," as opposed to lingering over the bread basket at dinner, Bauer
says.
How to Choose the Best Bread
Here are some bread-buying tips:
Go with the whole grain. Choose breads that list "whole" grain
as the first ingredient, such as whole wheat, white whole wheat, or
whole oats. "Wheat bread" is not necessarily a whole-grain product
Downsize. To reduce portions, boost fiber intake, and improve
whole-grain consumption, opt for whole-grain English muffins, bagel
thins, and sandwich thins. Choose 2-ounce sandwich and hamburger buns.
Don't shop by color. Many whole-grain breads are darker than
white bread, but food manufacturers may add molasses and food coloring
to give their refined bread products a darker hue. Always check the
ingredient label.
Bulk up. Choose whole-grain bread products with at least 3 grams
of fiber per serving.
That’s it for September. Have a great month.