Definitions
What is a calorie?
Calories are a measure of energy. You get them from things you eat and drink. Your body burns calories the way a car burns fuel.
People with prediabetes or those at risk for developing type 2 diabetes should consume a diet rich in vitamins, minerals, fiber, protein, and water but limit what 3 nutrients?
Sugar, saturated fat, and salt.
What is the recommended number of minutes of physical activity an adult should get each week?
150 minutes at moderate intensity.
Prediabetes/diabetes increases your risk for what other health consequences?
Stroke, blindness, heart disease, kidney failure, amputation of limbs, etc.
What is the importance of tracking?
Tracking helps you work towards your goals.
Physical activity goals: helps you know how much physical activity you're doing, when to increase or change your activity.
Eating goals: helps you know how much food you're eating and what type of foods, the timing of when you're eating, what your mood is when you eat, etc.
What is glucose?
A simple sugar that circulates in the blood.
Name 3 non-starchy vegetables:
Asparagus, Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Cucumbers, Dark Leafy Greens, Eggplant, Mushrooms, Pea Pods, Peppers, Radishes, etc.
How can you find out if you're engaging in moderate physical activity?
1. Talk Test
2. Heart Rate Monitor
3. Tracking Device (phone/watch)
What factors can increase your risk for type 2 diabetes?
Age, ethnic background, family history, being overweight, being sedentary, etc.
Is this helpful or negative thought:
I am too tired to work out right now, but I will come up with a plan to make time in my day from now on.
Helpful thought.
What is insulin?
A hormone that helps regulate sugar levels in the blood.
What does the plate of a healthy meal look like?
Half of your plate is non-starchy veggies, a quarter of your plate is grains and starchy veggies, & another quarter of your plate is protein.
+ you can also have a small amount of dairy, fruit, and a drink that has little to no calories.
Over time, how can you increase your physical activity?
Increase distance, increase speed, change in elevation, add weights, etc.
True or False:
Everyone that develops type 2 diabetes has to take insulin.
False. Not everyone needs to take insulin. Some people with diabetes take oral medications.
What is something you can do if your weight loss stalls?
1. You can track you food and water intake, physical activity, and sleep patterns.
2. Use the 5 steps of problem solving: describe the program, come up with options, choose the best options, make an action plan, and try it!
3. Take in less calories or burn more calories.
What is prediabetes?
Prediabetes means that your blood sugar is a little bit higher than normal, but not high enough to be diagnosed as diabetes.
Food Label:
Serving size: 1 Cup
Container: 2 Servings
Calories: 100
How many calories are in the container?
100 calories in one serving and there are 2 servings in the container: 100 calories x 2 = 200 calories.
What are some ways you can stay active away from home?
Explore the area by walking/biking instead of in a bus, plan activities that you can do with the person you're visiting, stretch at rest stops, do car stretches/leg lifts if you're a passenger, use the hotel fitness center, bring a resistance band with you, do bodyweight exercises.
An Endocrinologist.
What are some steps to take BEFORE you shop that can save time and money?
Find out about sales, gather coupons, find recipes, plan meals and snacks, check your kitchen, make a shopping list, have a healthy snack before you go.
What is diabetes?
Diabetes is a disease in which the body's ability to produce or respond to the hormone insulin is impaired.
What are 3 types of carbohydrates?
Starches, sugar, and fiber
What is the importance of strength training and maintaining muscle mass?
Having muscle mass (vs. fat mass) burns more calories at rest! It is important for everyday movement and balance.
Muscle loss can increase risk for falls, fractures, or delay in recovery time from illness.
What does a hemoglobin A1C level tell us ?
The A1C is a test used to identify prediabetes or diagnose diabetes. The blood test provides information about your average levels of blood glucose (blood sugar) over the past 3 months. It is used to tell us how well you are managing both conditions.
How can prolonged mental stress increase one's risk for type 2 diabetes?
Stress can increase a person's blood sugar levels, hormones, and they may find unhealthy ways to cope (smoking, low exercise levels, poor diet, excessive alcohol consumption).