DIABETES AND MORE
What is the name of the hormone produced by our pancreas and also used as a medication to treat diabetes?
INSULIN
5
How many servings of vegetables and fruits should we eat daily?
5
If someone wants to make changes to eating habits, what can they do?
Eat less junk food, more veggies, more whole grains, healthy snacks and drinks.
How much exercise does a person need daily? (this is in addition to being active throughout the day at home, school or work)
1 hour or 60 minutes of moderate to vigorous physical activity
What are some health problems that are caused by not eating healthy and not exercising?
Diabetes, High Blood Pressure, Heart Disease, Kidney disease, Gallbladder problems, Sleep Apnea, High Cholesterol
HOW MUCH WATER SHOULD WE DRINK EVERYDAY?
4 BOTTLES or 8 GLASSES
What are the food groups for a healthy plate?
Protein (Meat, Eggs or Beans), Whole Grain (bread), Vegetable, Fruit, Dairy
What are some changes a family can make in the home to be more healthy?
Limit screen time, exercise together, avoid keeping junk food and sugary drinks in the home.
What are some signs that you are getting a good exercise?
increased heart rate, increased breathing effort, sweating
WHICH TYPE OF DIABETES IS MOST COMMON AMONG AMERICAN INDIANS?
TYPE 2 DIABETES
What is the time frame recommended for daily physical activity?
60 MINUTES
What is an example of whole grain foods?
Brown rice, whole wheat and multi-grain bread, oatmeal, corn, any pasta made with wheat
If a person continues to have high blood sugar, what could happen to their body?
Nerve damage, kidney damage, eye sight changes or blindness, heart damage, and difficulty in healing
What age can children use the wellness center in Winslow or Dilkon to exercise?
7 years old and older. (7-13 years old need parental supervision)
What is a normal blood sugar level for a healthy person if they have not ate any food for 8-10 hours?
70-110
What are some ways we can take care of our mental and spiritual health?
Meditation, Prayer, Journaling, Doing Art Activities, Managing Stress, Talking to a person you trust about your feelings.
string cheese and crackers, peanut butter with apples, fruit and yogurt, and __________
What causes a lack of motivation to make healthy changes?
no support, stress, life changes, depression, burnout, feeling overwhelmed, boredom, lack of resources.
What are some examples of moderate exercise?
walking 2 miles in 30 minutes, biking 5 miles in 30 minutes, swimming laps for 20 minutes, running 1.5 miles in 15 minutes, playing basketball for 20 minutes, jump rope for 15 minutes, raking leaves for 30 minutes, dancing for 30 minutes, playing tag for 15-30 minutes
What is A1C and what is a normal level?
A1C is a measurement of blood sugar levels over the past 2-3 months. It tells how much sugar is attached to the red blood cells. A normal A1C is 5.6 and lower.
What is screen time? And what is the limit to screen time?
VIDEO GAMES,TV,TABLETS,PHONES.
2 HOURS OR LESS
What are examples of processed food and why are they not healthy?
sausage, pepperoni, bacon, bologna, cookies, pastries, cake, white bread, sugary drinks, ice cream, fries, chips, juice, nacho cheese, pizza, fast food, candy bars. They are bad because they have artificial ingredients, refined carbs which raise blood sugar easily, low nutrients, little to no fiber, high amount of sugar or high fructose corn syrup, high sodium/salt, and high in trans fat.
WHAT CAUSES HIGH BLOOD PRESSURE?
NOT ENOUGH EXERCISE,EATING FOODS HIGH IN SALT,CAFFEIENE,STRESS,NOT ENOUGH SLEEP,TOBACCO,ALCOHOL
What are the 5 parts of fitness?
flexibility, muscular strength, muscular endurance, cardio endurance and balance