Session 1-Introduction
Blood sugar is higher than normal, but not high enough for diabetes.
What is prediabetes?
Better sleep and mood, improved balance and flexibility, lower BP and cholesterol, lower risk of heart attack and stress, lower stress, more energy, stronger muscles and more!
What are the benefits of being active?
It helps you work toward your six month activity goal-to get a least 150 minutes of activity of moderate pace.
What is purpose of tracking your minutes of activity each day?
The Plate Method.
What is the tool we discussed for managing food groups and portion sizes?
Measuring cups and spoons, kitchen scale and food labels.
What are tools to find out how much you are eating.
Yearlong program designed for people with prediabetes or people at high risk for prediabetes.
What is DPP?
or
What is PreventT2?
Do the talk test. That means you can talk while doing the activity , but you can't sing or recite a poem.
What's a good way to determine if you are being active at a moderate pace.
Spiral notebook, spreadsheet, fitness tracker, smartphone apps, computer apps and voice recording.
What are ways to record/track physical activity?
Non-starchy veggies, grains and starches, protein foods, dairy foods and fruit.
What are the food groups?
Spiral notebook, spreadsheet smart phone app, computer app, voice recording, photos of food.
What are ways to record what, when and how much you eat? (food tracking)
Lose 5-7% of your starting weight and obtain 150 minutes of exercise per week.
What are program goals of first 6 months?
I don't have enough time.
What is the number 1 reason people give for not exercising?
1 Raffle Ticket for prize drawings.
What can you earn by reporting your minutes of activity with activity tracker at each session?
Asparagus, broccoli, cabbage, carrots, celery, cucumbers, leafy greens, mushrooms, onions, peppers and tomatoes.
What are non-starchy veggies?
Ping-pong ball, dice, deck of cards, golf, tennis and baseball, computer mouse, CD. Your hand.
What are everyday objects you can use to eyeball serving sizes?
Maintain weight lost, continue working towards weight loss goal if not met, continue to exercise 150 minutes per week.
What are program goals for second half of program?
Check with HCP, listen to your body, drink water, start small, warm up and cool down.
What are tips to exercise safely.
I'm too busy, I have trouble recording, I keep forgetting, I don't like to track.
What are some common challenges with tracking physical activity?
Corn tortillas, whole grain cereal and bread, black beans, brown rice, corn, peas, lentils, oatmeal, popcorn, potatoes, pumkins and yams.
What are grains and starchy foods?
Contains the information of serving size and nutrients of a particular food item.
What is a food label?
Set of guiding principles to create a positive, safe and respectful dynamics for beneficial conversation for everyone.
What are Group Ground Rules?
All small activities count, referring to any movement that is greater than 1 MET (sitting) and less than 3 MET (moderate exercise).
HINT: Cindy drew a graph on white board.
What is the 'power of the piddle'?
Something is Better than Nothing, Aim for Everyday!
Don't Underestimate the Power of the Piddle.
Don't let what you can't do, get in the way of what you can.
We do not stop exercising because we grow old-we grow old because we stop exercising.
What are mantras about Physical Activity?
Candy, Cookies, process snack foods, butter, creamy salad dressing, fried foods, full fat cheese, fatty and processed meats.
What are high energy foods to limit?
A quick guide to label reading. It can show how the food fits into your daily diet. For nutrients you want to get less of, choose foods with a low % DV. (saturated fat, trans fat, cholesterol and sodium) For nutrients you want to get more of, choose foods with a high % DV. (fiber, vitamins A & C, calcium and iron.)
What is the 5-20 rule?