Power Plate
What are the components of the power plate?
Protein, carbs, non-starchy vegetables, fat
Name some complex carbs
Whole wheat bread, whole grain or legume based pasta, quinoa, beans, lentils, oats, squash, peas, brown rice
Benefits of physical activity
Balance blood sugars, reduce risk of heart disease, reduce risk of high blood pressure, decrease stress and anxiety, improve metal health and mood, strengthen bones, improve sleep, increase quality of life
How many hours of sleep should you get each night?
7-9 hours
What is A1c and what is the target level for someone with diabetes?
It reflects your average blood sugar level for the past two to three months. An A1c between 7% and 8% is reasonable for individuals with Type 2.
How many grams of protein should you get per meal
20-30 g
How many grams of carbs should you aim for per meal?
45-60g of carbs
How much physical activity is recommended per week?
150 minutes of moderate intensity exercise
How does stress affect your blood sugars?
When stressed, the body releases hormones like cortisol and adrenaline. Can cause insulin resistance and cause blood sugar levels to rise.
What is hypoglycemia and how do you treat it?
Hypoglycemia is a condition in which your blood glucose level is lower than normal.
For many people, a fasting blood sugar of 70 mg/dL or 3.9 mmol/L or below is an alert for hypoglycemia
1) Take in 15 g of carb 2) Wait 15 minutes 3) Recheck. If still low repeat steps.
Examples of starchy vegetables
Beans, lentils, corn, peas, some squashes
One serving of carbs is...
15 g
What are the two types of physical activity?
Cardiovascular + strength training
Why do wounds heal more slowly in someone with diabetes?
High blood sugars, lowered immune system, and neuropathy.
Complex vs simple carbs
True or false:
When counting carbs you subtract the fiber from the total carbs?
False: You never subtract any fiber when carb counting.
What are some ways to add more steps to your day?
Getting up every so often to stretch/walk/move; taking the stairs, parking farther away, a standing desk/walking pad, decluttering, gardening, mowing the lawn.
What are some healthy coping mechanisms that can replace emotional eating?
Deep breathing/meditation, exercise, talk to a friend/family member, laughing, join a support group, possibly medication.
What is mindful eating?
What are the differences between the two different kinds of carbs?
Impact on blood sugar, fiber content, vitamins, minerals, antioxidants, satiety/fullness, number glucose molecules
Serving size: 2/3 cup ; Total Carbs 37g; Dietary Fiber: 4g; Total Sugars 12 g ; Includes 10g added sugars
How many servings of carbs would you be eating if you had one serving of this product?
2.5 servings (15 g/serving)
Name some responses for these common reasons as to why someone cannot be physically active:
Time; Motivation; Energy; Injury; Money
Any amount of exercise is better than none. Whether it is 15 minutes or 5 minutes throughout the day.
The hardest step is getting started. Once you are done you will be happy you did it. You can't wait until you feel like doing it.
Joyful movement actually helps boost energy levels!
Do what you can! Seated exercises, modified, swimming/water.
There are tons of free resources online with no equipment necessary.
Name some essential self care behaviors discussed in class #3
Gentle nutrition, physical activity, blood sugar monitoring, take medications as prescribed, healthy coping skills, staying hydrated
How to practice mindful eating?