CHI - St. Anthony

Shop the Pendleton Farmers Market The market provides an open-air atmosphere and a community gathering place that brings aordable, fresh picked and hand-produced goods to customers, as well as a protable business opportunity for local producers. Here are tips for your next trip to the Pendleton Farmers Market: Bring your own reusable bags to carry home your purchases. Be exible with your shopping list. Farmers markets usually feature seasonal fare, and their selections can change from week to week. Spend time talking with the vendors. You can learn a lot about the products for sale, including if they were grown without fertilizers or pesticides. The Pendleton Farmers Market is held from 4 to 7 p.m. Fridays, now through mid-October in the 300 block of Main Street. CHI St. Anthony Hospital is in its sixth year as a proud sponsor of the Pendleton Farmers Market. MILLION people in the U.S. have diabetes. An estimated 29.1 WHAT'S ON THE MENU? The ideal diet to prevent and manage diabetes includes plenty of fruits, vegetables, lean proteins such as chicken and sh, and whole grains. Healthy fats from nuts and/or seeds should also be included in every meal, and sugar should be enjoyed in limited amounts. "I usually recommend three balanced meals a day, with fruits and vegetables lling half of the plate at every meal, and sugar included sparingly if at all," says Christine Guenther, RD, LD, nutritionist with CHI St. Anthony Hospital. "A good rule of thumb is that women should have no more than the equivalent of six teaspoons of sugar each day, while men should aim for nine teaspoons or fewer." That's not to say that you should deprive yourself of the sweet stu completely, however. Enjoying desserts two to three times each week will help you avoid binging on chocolate or cookies during a midnight snack. Talk with your doctor or nutritionist about what's healthy for you. "I look at desserts from a positive perspective. It's all about portion control and frequency," says Melissa, who recommends sticking with healthy food/dessert ratios of 90/10 or 80/20. "If you look at desserts as a treat rather than a staple in the diet, you can enjoy them regularly." KNOW YOUR RISK It's never too soon to start following a diet that will lower your risk for Type 2 diabetes. But it is important to talk with your doctor if you have any of the following risk factors for developing the disease: Family history High blood pressure and/or cholesterol Obesity Physical inactivity "The sooner you identify and treat Type 2 diabetes, the easier it isto manage," Melissa says. "Simply shifting your behaviors can havea tremendous impact." To connect with a nutritional counselor at CHI St. Anthony Hospital, call 541-278-3235. For more information, visit sahpendleton.org and enter "Nutrition Counseling" in the searchbar. 3

• Cover