Your prescription plan premium may
have changed for 2014, so please send
your documentation to Wendi Schamp
at the Siletz Community Health Clinic
as soon as you receive your notification.
Attention Medicare
prescription plan
members
The Udall Foundation provides a
10-week summer internship in Wash-
ington, D.C., for American Indian
and Alaska Native students who wish
to learn more about the federal gov-
ernment and issues affecting Indian
Country. The internship is fully funded
as the foundation provides round-trip
airfare, housing, per diem for food and
incidentals, and a stipend at the close
of the program.
Before you go to a holiday meal, feast day, potlatch, graduation or birthday party,
make a plan to stay on a healthy eating track:
Choose the ways you can stay on track and check: YES! I can!
n After the event, check the ones you did: YES! I did it!
Bring this to your next appointment with your health care provider.
1
YES! I can!
2
Avoid drinks with alcohol or limit
them. Women should drink no more
than one alcoholic drink a day. Men
should drink no more than two.
YES! I can!
7
YES! I can!
8
9
YES! I did it!
YES! I did it!
The internship program is funded
by the Native Nations Institute for
Leadership, Management and Policy,
which was founded by the Udall Foun-
YES! I did it!
Plan to get back on track the next
day. Make a plan for what you will eat
for breakfast —maybe a boiled egg and
a piece of whole wheat toast with
non-fat milk (or soy milk). You are
back on track!
Drink calorie-free drinks like water,
unsweetened tea, seltzer or diet
sodas. Avoid regular sodas and juice.
YES! I can!
YES! I did it!
If you eat too much, don’t feel bad.
You have not failed because of one
meal. Think about the days you did
not overeat.
YES! I can!
10
Interns work in congressional
and agency offices where they have
opportunities to research legislative
issues important to Tribal communities,
network with key public officials and
Tribal advocacy groups, experience an
insider’s view of the federal govern-
ment and enhance their understanding
of nation-building and Tribal self-
governance.
After the meal, take a walk with
family members. Walking will lower
your blood sugar level. You will have
more energy.
YES! I did it!
Choose vegetables that are raw,
grilled or steamed. Avoid vegetables
in cream sauce, gravy, butter or
cheese sauce.
YES! I did it!
If you choose to eat dessert, have a
small piece. Ask for a half of a piece
of cake or pie. Try not to eat the frosting
on cake. Don’t add whipped cream.
YES! I can!
YES! I can!
5
6
YES! I did it!
Limit the number of starchy foods
(potatoes, macaroni, bread) you
choose. Have a serving of just your
favorite one. Or eat ½ slice bread and
a few tablespoonfuls of other starches.
YES! I can!
4
YES! I did it!
At the special gathering, limit
before-meal chips and crackers.
Try putting a small portion on a small
plate or napkin and eat only that.
Avoid creamy dips and cheese.
Choose salsa as a dip if it is served.
YES! I can!
3
Date:
Earlier in the day, eat breakfast or
healthy snacks. Try not to delay
eating so you can eat more at the
feast. If you skip meals, it may be
harder to manage your blood sugar. It
will make you hungry. You will be more
likely to overeat at the special meal.
YES! I can!
Wisdom of the Elders in Portland,
Ore., has announced a benefit concert with
Peter Yarrow of the 1960s folk trio Peter,
Paul and Mary.
Produced by IHS Division of Diabetes Treatment and Prevention, 12/2012. To print this
and other patient education material, go to www.diabetes.ihs.gov, click Printable Materials.
More My Native Plates for Your Family
- Replace the
yogurt with a
small glass
of low-fat,
lactose-free or
soy milk.
BREAKFAST
YOUTH PLATE
Grains/
Starch
Breakfast Tips
Fruits
Dairy
Grains/
Starch
Fruits
- Add a small pat
of butter or
margarine to
the roll.
Pictured Here
- Fresh
strawberries
- Steamed carrots
and broccoli
- Small roll
- Baked chicken
- Low-fat yogurt
Use a 7-inch plate for youth.
DINNER
LUNCH
•
•
Are college juniors or seniors,
recent graduates from Tribal or
four-year colleges, or graduate or
law students
Have demonstrated an interest in
fields related to Tribal public policy,
such as Tribal governance, Tribal
law, American Indian education,
American Indian health, American
Indian justice, natural resource pro-
tection, cultural preservation and
revitalization, and American Indian
economic development
The application and all support-
ing materials must be postmarked by
Jan. 31, 2014. For more information,
visit nni.arizona.edu.
The concert will be held Feb. 14,
2014, at 7:30 p.m. at Augustana Lutheran
Church in Portland, Ore.
Tickets are $5 for youth (14 and under),
$15 for students/Elders, $20 for general
admission and $60 for a Golden Ticket,
which includes the concert, a Gold Hour
pre-concert meet-and-greet with Yarrow and
Wisdom of the Elders VIPs and a signed
Puff the Magic Dragon book with CD.
For more than 50 years, Yarrow has
dedicated his life to social justice issues,
peace activism, educational initiatives and
a better world.
Tickets are available through brown-
papertickets.com.
Event sponsorships are available; con-
tact Daniel Dixon at daniel@WisdomOf
TheElders.org or call 503-775-4014.
Dinner Tips
Fruits
Grains/
Starch
Grains/
Starch
- Top berries with
low-fat yogurt to
add calcium and
vitamins.
- Skip butter or
margarine, or
use one pat.
Fruits
Pictured Here
- Mixed berries
- Beef and
vegetable stew
- Small piece
baked whole-
wheat fry bread
- Water
Pictured Here
- Apple
- Lettuce and
tomato
- Small whole-
wheat bun
- Small hamburger
patty
- Unsweetened
iced tea
- Medium-sized
orange
- Salsa
- Medium tortilla
- Scrambled egg
- Black coffee
Protein
Vegetables
Lunch Tips
- Use ketchup and
mustard on the
hamburger.
- Skip mayonnaise.
- Skip French fries.
- Add one slice of
cheese to add
calcium and
vitamins.
- Wipe a little
oil on frying
pan before
scrambling egg.
- Replace the
medium-sized
orange with half
a cup of orange
juice.
- Add a glass of
low-fat, nonfat,
lactose-free or
soy milk.
Pictured Here
Protein
Vegetables
dation and the University of Arizona
in 2001 as a self-determination, self-
governance and development resource
for Native nations.
In 2014, the foundation expects to
award 12 internships on the basis of merit
to American Indians/Alaska Natives who:
Peter Yarrow to sing in Portland at
benefit for wisdom of the elders
YES! I did it!
YES! I did it!
Youth Plate
Meal Tips
Please send a copy to Wendi
Schamp, Siletz Clinic, P.O. Box 320,
Siletz, OR 97380; email a copy to
wendis@ctsi.nsn.us; or fax a copy to
Attn: Wendi, 541-444-9678.
Congressional Internship Program
Ten Doable Ways You Can
Enjoy Meals on Special Days
Special meal:
Also, it is extremely important that you
send the clinic a copy of your new and/
or current prescription card(s). We want
to make sure we have the correct billing
information so we can bill and call in any
pre-authorizations for your prescriptions.
Protein
Vegetables
Vegetables
Protein
For recipe ideas, go to www.diabetes.org and click on Food & Fitness.
Produced by: Indian Health Service, Division of Diabetes Treatment and Prevention,
and based on the USDA My Plate. For more information, go to www.ChooseMyPlate.gov
January 2014
•
SiletzNews
•
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