Tips for a Healthier YOU this Thanksgiving (and year-round, if we’re being honest)

Thanksgiving doesn’t have to sabotage your diet OR your weight! Let’s be honest … we all love mom’s cooking at our holiday celebrations. And, during holiday season we tend to have a lax attitude toward diet and exercise. With more social gatherings, so we’re tempted to eat and drink excess calories. But—if we’re being honest—aren’t these temptations always here?

We all have birthdays, weddings and various celebrations throughout the year. So, the truth is, we must be cognizant of these things year-round if we expect to see results from a healthy diet and exercise program.

The best advice to be a healthier version of YOU is to follow these tips throughout the year, not just during this holiday season. It is proven that the best way to lose weight, and keep it off, is to adopt real life changes and stick with them.

Our clinical team here at Tria Health invite you to enjoy these tips to enjoy your Thanksgiving holiday (and every day) WITHOUT feeling guilty!

Be Active

running-runner-long-distance-fitness-40751Create a calorie deficit by exercising BEFORE you indulge this holiday season!

However, this should be a year-round event. The American Heart Association recommends at least 150-minutes of moderate activity each week. An easy way to remember this is 30 minutes at least 5 days a week, but three 10-minute periods of activity are as beneficial to your overall fitness as one 30-minute session.

Eat breakfast

This Thanksgiving, don’t save up your calories for the main event! Try a light and nutritious breakfast with protein and fiber—this will fill you up and have lasting effects so it’s easier to make better choices about what goes on your plate.

This doesn’t just apply to Thanksgiving either. The Mayo Clinic reports that eating breakfast allows you to eat more vitamins and minerals, control your weight and blood sugar, eat less fat and cholesterol and perform better at work.

Try Lighter Recipes

Whether you’re hosting Thanksgiving dinner or bringing a dish or two to share, try making your recipes a little lighter by using fat-free broth, sugar substitutes, reducing pexels-photo-414553butter and oil, or adding plain yogurt in your creamy casseroles.

Our advice for year-round is that healthy food doesn’t have to taste like you’re eating diet food. Yes, focus on the veggies and watch your portions, but for a lifestyle adoption, eat a well-balanced diet.

Be Selective

pieTry spending your calories on items that are only available during the holiday season. Or better yet, stick to the lighter options like white turkey meat, plain veggies, roasted sweet potatoes and pumpkin pie. However, if you keep your portions small, eat what you like!

Throughout the year, practice prior planning to balance your calories. Know you’re going out with the girls or catching the game with the guys? Eat lighter that day so you don’t have to feel guilty later.

 

Skip the Seconds

Try to resist a second helping, and know that you’ll have an extra day of leftovers. Besides, who doesn’t love leftover Thanksgiving dinner? If you practice this all year, what effect might that have on your physique?

Savor the Flavor

Eating slowly and putting your fork down between bites will help you feel satisfied stopping after your first plate. This works every day, folks—not just on Thanksgiving Day!

Go Easy On Alcohol

Don’t forget that these calories count too! Try drinking a glass of water in between alcoholic beverages to stay hydrated and feel full—again, all year long!

We hope you enjoyed our tips to a healthier you this Thanksgiving. All of us at Tria Health are wishing you and yours a very Happy Thanksgiving! Be safe, be well and cheers to a healthier YOU!Happy-Thanksgiving

FDA Warns Consumers About Kratom, Citing 36 Deaths

kratom tea powder

The FDA has issued a public health advisory warning “consumers to stay away from the herbal supplement kratom, saying regulators are aware of 36 deaths linked to products containing the substance.” The use of the supplement has increased in recent years as a treatment for anxiety, depression, pain, and opioid withdrawal. FDA Commissioner Scott Gottlieb said that kratom is not approved by the FDA for any use, and that there is no “reliable evidence” to support the claim that kratom is a safe treatment for opioid abuse or addiction. Gottlieb also said that the substance can have similar effects as opioids, “and carries similar risks of abuse, addiction and, in some cases, death.”

 At Tria Health, our pharmacists counsel patients on all their prescription medications AND over-the-counter vitamins and herbal supplements. It’s imperative to understand exactly what kratomeach item is supposed to accomplish for your health, AND whether there are any potential drug interactions.

 If you are taking kratom, please talk to your doctor or pharmacist about this potentially dangerous herbal supplement.

 For more information, visit the FDA website here.  

November 16th is The Great American Smokeout!

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Each year, on the third Thursday of November, smokers across the nation take part in the American Cancer Society Great American Smokeout event. Encourage someone you know to use this day to create a plan to quit! Quitting smoking is an important step toward a healthier life and reducing cancer risk.

addict-addiction-ashtray-bad-46183According to the American Cancer Society, approximately “36.5 million Americans still smoke cigarettes, and tobacco remains the single largest preventable cause of disease and premature death in the world. Quitting smoking has immediate and long-term benefits at any age. Quitting is hard, but you can increase your chances of success with help. Getting help through counseling or medications can double or triple the chances of quitting successfully.”

A Tria Health Solution S.T.O.P. 

Stop Tobacco by Optimizing Pharmacists

Tria Health provides personalized chronic condition management (CCM) to help employers and health plans mitigate risks and control health care costs. In addition to our Pharmacy Advocate program, Specialty GuardRx and Rx Plan Protection Suite, Tobacco users impose significant excess cost to private employers. tria stop logo

Tria Health’s S.T.O.P. program has an overall 42% success rate of getting members to 90 days tobacco free! Tria pharmacists develop a personalized quit plan which helps to improve success because every smoker has unique needs. They base the plan on many factors including: level of motivation, barriers to quitting, treatment options, and more. They provide on-going support to members to ensure success.

 

Tria STOP stats

If you or someone you know are still smoking cigarettes, all of us at Tria Health encourage you to use The Great American Smokeout on November 16th to create a plan to quit!

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November 14th is World Diabetes Day

world diabetes logoWorld Diabetes Day (WDD) was initiated by the International Diabetes Federation (IDF), in 1991 along with the World Health Organization (WHO) due to growing concerns about the increasing health threat posed by diabetes. With the passing of the United Nation Resolution, World Diabetes Day became an official UN day in 2006.

World Diabetes Day is November 14th, and this day was chosen to honor Sir Frederick Banting, the gentleman who co-discovered insulin. In 1922, Banting and Charles Best discovered insulin and revolutionized the treatment of diabetes.

World Diabetes Day aims to:

  • Be the platform to promote IDF advocacy efforts throughout the year.
  • Be the global driver to promote the importance of taking coordinated and concerted actions to confront diabetes as a critical global health issue.

Each year the IDF chooses a new focus area to celebrate World Diabetes Day. The 2017 World Diabetes Day chosen theme is “Women and diabetes—our right to a healthy future.

Why a focus on women in 2017?

  • 1 in 7 births is affected by gestational diabetes.
  • 1 in 10 women are living with diabetes. Many do not have access to proper screenings, education, treatment or care.
  • There are 199 Million women in the world with diabetes. That is expected to increase to 313 Million women by the year 2040.
  • Diabetes is a leading cause of death in women, and the IDF is working to help all women with diabetes get affordable access to care and education to better manage this chronic condition.

Tria Health is Making a Difference in Diabetes Care

Tria Health has an innovative telehealth solution that improves overall care for patients  by educating patients about their disease state(s) and medication regimen to improve clinical outcomes. Each patient has unique needs. Accu-Chek_Aviva_2At Tria Health, we counsel the whole patient, not just one condition. Our wireless meter and strip program allows the patient to share real time glucose readings with our pharmacists and other providers, as well as calculating the precise insulin needs for users. Our program improves care for patients and reduces costs and waste for employers.

At Tria Health our pharmacists are CDE’s, Certified Diabetes Educators. The National Certification Board for Diabetes Educators defines a CDE is a health professional who possess comprehensive knowledge of and experience in prediabetes, diabetes prevention and management. A CDE educates and supports people affected by diabetes to understand and manage the condition. We strive to do more than our part to manage the risks of diabetes to our patients and employer clients.

 

“Act Today to Change Tomorrow”

For more information, go to: www.worlddiabetesday.org

Is Type 2 Diabetes Preventable?

stop_diabetesType 2 diabetes is the most common type of diabetes. The good news is that the answer to whether it’s preventable is a resounding YES! In fact, prevention is a big deal! It’s even more so important if you have an increased risk of diabetes. Some of these risks include having a family history of the disease, being overweight, or a diagnosis of prediabetes.

The CDC reports that “prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes.” More than 83 million American adults—more than 1 in 3—have prediabetes. Of those people with prediabetes, approximately 90% don’t know they have it. Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease or stroke.

You can have prediabetes for years but experience no symptoms. Because of this, it often goes undetected until serious health problems arise. Concerned about your risks? Complete the Tria Health Diabetes Risk Assessment and discuss your results with your doctor!

Are You at Risk for Diabetes?

In the United States, diabetes affects approximately 30.3 million people (CDC, 2017) and is the 7th leading cause of death. Timely screening can lead to early diagnosis which slows the disease progression and ultimately long-term complications such as heart attacks, neuropathy, and irreversible kidney damage, among others.

The American Diabetes Association recommends the following screening guidelines:

  • ALL adults who fit the BMI criteria and 1 or more risk factors should be screened at any age
  • Adults who meet the BMI criteria without an extra risk factor can wait until 45 years old for screening
  • Testing should be repeated at least every 3 years for those with normal results

Diabetes Risk Factors:

  • BMI greater than or equal to 25 (for Asian Americans the cut-off is greater than or equal to 23)
  • Physical Inactivity
  • Parent(s) or sibling(s) with diabetes
  • High-risk race/ethnicity (African American, Latino, Native American, Asian American, Pacific Islander)
  • You have given birth to a baby weighing more than 9 lbs
  • You had gestational diabetes
  • High blood pressure (above 149/90 mmHg) or you take medications to treat high blood pressure
  • HDL cholesterol (the “good cholesterol”) less than 35 mg/dL
  • Triglyceride level above 250 mg/d:
  • Diagnosis of polycystic ovarian syndrome
  • You have been diagnosed with pre-diabetes on previous testing
  • You have other clinical conditions associated with insulin resistance
  • You have a history of cardiovascular disease 

If you have any of the risk factors above, talk to your doctor to see if additional testing is needed. For more information, visit www.diabetes.org

What Can You Do to Prevent Type 2 Diabetes?

At Tria Health, our pharmacists are Certified Diabetes Educators who evaluate patients at risk for Type 2 diabetes and work with those patients to institute lifestyle modifications and dietary changes that have been proven to prevent the development of diabetes.

Some lifestyle modifications you may consider include:

  • More physical activity. Research shows that aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from a fitness program that includes both.
  • Eat plenty of fiber. Fiber reduces your risk of diabetes by improving your blood sugar control, lowering your risk of heart disease and also promotes weight loss by helping you feel full. Foods high in fiber include fruits, vegetables, beans, whole grains and nuts.
  • Eat whole grains. Research is pending, so it’ still unclear why, but whole grains may reduce your risk of diabetes and help maintain blood sugar levels.
  • Lose extra weight. Staying at a healthy weight can help you prevent and manage problems like prediabetes, diabetes, heart disease, high blood pressure and unhealthy cholesterol.
  • Make healthy food choices A diet which balances protein and carbohydrates, and also plenty of fruits, vegetables and whole grains is best to maintain a healthy blood sugar.