Brush up on blood sugar

Mary Friesz, PhD, RD, CDE

August 24, 2016

What is Diabetes?

• A group of conditions characterized by high levels of blood glucose, which results from problems with insulin production, cell sensitivity to insulin, or both.

• If there is not enough insulin or the insulin does not work as well, glucose stays in the blood resulting in high blood glucose levels

Types of Diabetes

•Type 1 Diabetes•Auto-immune disorder

•No insulin produced

•Juvenile or IDDM

•5 to 10% of those with DM

•Type 2 Diabetes•Inadequate insulin production &/or it doesn’t work well

•Adult-onset or NIDDM

•90 to 95% of those with DM

• Gestational DiabetesOnly during pregnancy but indicates higher risk for Type 2 DM

What’s blood glucose?

• Glucose isn’t a bad thing – it’s the body’s main energy source – it becomes “bad” when there’s too much in the blood

• Insulin is required in order for cells to get glucose from the blood

• If there is not enough insulin or the insulin does not work as well, glucose stays in the blood resulting in higher than normal blood glucose levels, which can lead to a host of medical problems

What can you do?

Adopt a Healthy Lifestyle!

Ok – but what does that mean??

What can you do?

Adopt a Healthy Lifestyle!

• Achieve & maintain a healthy weight

What can you do?

Adopt a Healthy Lifestyle!

• Achieve & maintain a healthy weight

• Balance the nutrients in your meals

What can you do?

Adopt a Healthy Lifestyle!

• Achieve & maintain a healthy weight

• Balance the nutrients in your meals

• Be aware of portions

What can you do?

Adopt a Healthy Lifestyle!

• Achieve & maintain a healthy weight

• Balance the nutrients in your meals

• Be aware of portions

• Eat slowly & savor your meals

What can you do?

Adopt a Healthy Lifestyle!

• Achieve & maintain a healthy weight

• Balance the nutrients in your meals

• Be aware of portions

• Eat slowly & savor your meals

• Be active on a regular basis

What can you do?

Adopt a Healthy Lifestyle!

• Achieve & maintain a healthy weight

• Balance the nutrients in your meals

• Be aware of portions

• Eat slowly & savor your meals

• Be active on a regular basis

• Manage your stress

What can you do?

Adopt a Healthy Lifestyle!• Achieve & maintain a healthy weight

• Balance the nutrients in your meals

• Be aware of portions

• Eat slowly & savor your meals

• Be active on a regular basis

• Manage your stress

• Keep motivated

Unfortunately, there’s no magic pill or potion

Helpful pills & potions??

• Cinnamon

• Turmeric

• Berberine

• Fish oil

• Chromium picolinate

• Garcinia cambogia

• Magic Mushroom??

Be very cautious with advertising…

There’s no magic formula for good health

Achieve a Healthy Weight

• Why does weight matter?

If one is overweight, losing just 5 to 7% of body

weight can help manage Type 2 Diabetes

*5 to 7% is just 10 to 14 lbs. for someone who weighs 200 lbs.

Balance your meals

Use the Plate:

• Fill half of your plate with

vegetables/salad

• ¼ Lean Protein

(use your palm)

• ¼ Starch or Grains

(a fist full)

• NO second helpings

*The more you eat at one meal, the higher your glucose will be*

Why the plate?

• Nutrients are

absorbed at different

rates so balance is

key…..

Use the plate!

Choose your foods wisely

Build meals around more vegetables, whole

grains, legumes, fish, lean meats & skim dairy

products

Limit added fats (ie: butter, margarine, mayo,

cooking oils); instead, choose healthy fats in

moderation (nuts, olives, avocado)

Limit simple sugars (ie: juice, soda, sweet

drinks)

Limit processed foods; choose foods closer to

their natural states

Be aware of portions

• 1 cup = size of a baseball or a small fist

(potato, rice, pasta, cooked veggies)

• 2 to 3 cups = size of your open hands

(salad, raw veggies)

• 1 T = size of a small thumb (salad dressings, spreads)

• 2 Tb = size of a golf ball (dips, whipped topping)

• 3 ounces = size of a deck of cards (meat, chicken, fish)

Some extra tips

• Don’t wait until you’re starving to eat

• Pay attention to your food - & not other things

- when you eat

• Eat slowly & savor the flavors

• Chew each mouthful 10 times

• Stop eating before you feel full

Be Active

• Start slowly.

Begin with 5 to 10 mins a day, 3-5 days a week (add 5 to 10 mins

every other week until at goal)

• Choose enjoyable activities.

• Build physical activity into your day.

– Take a brisk walk during lunchtime.

– Take the stairs instead of the elevator.

– Park farther away from the stores or your office.

• Keep motivated.

– The longer you keep at it, the better you’ll feel.

– Celebrate small successes.

Why Exercise?

• Burn more calories (& glucose) = Control blood sugar

• Increase lean body mass = Increase metabolism

• Decrease body fat = look & feel better

• Increase energy & reduce stress (endorphins)

• Help reduce & manage stress

• Increase enjoyment of life !!

Stay Motivated

• Remind yourself of the benefits

• Think “I want to”, not “ I have to”

• Have a variety of choices in food & activity

• Enlist a partner, if necessary

• Set realistic goals, with rewards

Make it a lifestyle

In Summary

Adopt a Healthy Lifestyle by:• Achieving/maintaining a healthy weight

• Balancing the nutrients in your meals

• Being aware of portions

• Eating slowly & savoring your meals

• Being active on a regular basis

• Managing your stress

• Being wary of advertising…. &

• Staying motivated

Questions?