Diabetes 101. Lifestyle Recommendations to Manage Diabetes. Cassie Vanderwall. Licensed, Registered Dietitian Certified Personal Trainer

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1 Diabetes 101 Lifestyle Recommendations to Manage Diabetes Cassie Vanderwall Licensed, Registered Dietitian Certified Personal Trainer

2 Diabetes 101- Outline What is Diabetes? What can I do to control Diabetes? Healthy, Diabetic Lifestyle Good Nutrition & Exercise

3 What is Diabetes? Diabetes is a lifelong disease caused by HIGH levels of sugar in the blood It is normal to have sugar in the blood Sugar = Glucose Glucose = Energy for our body It is not normal to have high levels of sugar in the blood

4 What is a healthy level? Healthy blood sugar levels: Fasting (80-110) Between Meals; Not fasting ( ) After Eating;1-2 hours after a meal ( ) Diabetes is diagnosed when blood sugar is consistently higher than: Fasting (Above 126) Between Meals (Above 200) with symptoms of: Increased Thirst and Hunger Increased Urination Fatigue and/or Weight Loss

5 Count the Costs of Diabetes Poor Vision Damage to the blood vessels in the eyes; Retinopathy Kidney Failure High levels of sugar in the blood can damage the kidneys; Nephropathy Amputation Damage to the nervous system and decreased circulation can result in pain or numbness in the hands and feet Heart Disease and Stroke

6 How do you control Diabetes? Increase your knowledge Achieve a healthy weight Good nutrition Be active Check and record your blood sugar Take medications as prescribed

7 Increase your knowledge That s why you are here!

8 Achieve a Healthy Weight B.M.I. Body Mass Index

9 Good Nutrition 5 Simple Ways: 1. Don t skip meals 2. Monitor your Carbohydrates 3. Choose foods that are: - Low in saturated and trans fat - High in fiber 4. Portion Control 5. Healthy Cooking

10 Good Nutrition: Don t Skip Meals Get off of the roller-coaster Small, frequent meals can promote blood sugar control Strive for 3 meals and 2-3 snacks per day

11 Good Nutrition: Monitor Carbs Which Foods Have Carbs? Starches Bread, Pasta, Rice, Cereals Starchy Vegetables: Corn, Peas, Potatoes & Beans Fruit & Fruit Juice Milk & Yogurt Sweets & Sweetened Drinks

12 Good Nutrition: How many? 1 serving of Carbohydrate = 15 grams But, every person s body works differently A Dietitian can make you an individualized meal plan Most insurance companies approve 3 visits per year to see a Dietitian, so make an appointment today!

13 Good Nutrition: Heart Healthy Choose foods LOW in Saturated and Trans Fat Saturated Fat is Solid at room temperature High fat dairy, Red meat, Skin on poultry, Butter Trans Fat is processed to preserve foods Shortening, Baked and Processed foods, Pie crust, Stick margarine

14 Good Nutrition: Heart Healthy Instead of Stick Margarine & Butter Regular Cheese Whole or 2% Milk Ground Beef Fried Chicken Regular Chips Choose Tub Margarine Low-Fat Cheese 1% or Skim Milk Ground Turkey Skinless Chicken Breast Baked Chips

15 Good Nutrition: Heart Healthy Choose HIGH Fiber foods: Fiber helps to lower cholesterol, increase bowel movements and keep us full longer Food with more than 3g of fiber per serving: Oatmeal or High Fiber Cereals Beans Whole Fruit Vegetables

16 Good Nutrition: Portion Control Calorie- Free Beverage Starch Serving Size: ½ Cup = 1 Fist Lean Protein Serving Size: 3 oz = 1 Palm Fruit or Milk Non-Starchy Vegetables Serving Size: 1 Cup = 2 Fists

17 Healthy Cooking Try low-fat cooking methods Bake, Grill, Steam, Poach Use cooking spray in place of oil or butter Choose heart healthy ingredients Low in Saturated and Trans Fat High in Fiber

18 Be Active! Get Moving! Try to be physically active for 30 to 60 minutes everyday Find a buddy Make it fun! Just Starting? Be intentional about everyday activities: - Take the stairs - Park further away - Wear a pedometer and measure your steps Check with your doctor

19 Check & Record your Blood Sugar Check your Blood Sugar at least 1 time per day Preferably before breakfast Record your blood sugar every time you check it

20 Take your Medications Be sure to take your medications as they are prescribed If you have any questions be sure to ask your doctor or pharmacist

21 What did you learn? What is Diabetes? What can you do to control Diabetes? What are some simple ways to eat healthy? What can you do to be more active? Other Questions?

22 Come Visit Us! Rush Nutrition & Wellness Center Our Specialties: Diabetes Management Weight loss (individual and group programs) Heart healthy lifestyles Safe and effective exercise Lasting behavior change

23 Staff Credentials Cassie Vanderwall, MS RD CPT Specialty: Generalist, Weight Management, Exercise Hale Deniz Venturi, MS RD ATC/LAT Specialty: Bariatric Surgery, Sports Nutrition & Exercise Kristin Gustashaw, MS RD CSG Specialty: Geriatrics Andrea Domas, MS RD CDE Specialty: Generalist & Diabetes

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