Welcome to week 9 of the BetterU Challenge! (New here or want to find out more about this program? Jump back to the week 1 information here!)
Special thanks to Marni Hughes and Q13 Fox News – they are helping spread the word about the Go Red BetterU program! We are looking to help YOU participate right along with us. Are you going to join in on the BetterU program with us? If so we are honored to have you here! Leave messages below to say Hi, ask questions and shout it out that you’re doing the #GoRedBetterU program on Twitter, Facebook, Instagram, Vine and more!
Here is the link to the segment on Q13 news with from May 20, 2014. Chef Kirsten discusses the BetterU program information focusing on diabetes management and prevention. She’ll be making a delicious heart-healthy apple crumble dessert! Catch up with Shirley and Kristi this week as well! Here are some clips from their video diaries. Here is the recipe for Chef Kirsten’s One-Pan low-sugar apple crumble from the segment on Q13!
Week 9 of the BetterU 12-week health challenge…can you believe it! Reflect on the positive changes you have made in your lifestyle since starting this challenge 9 weeks ago. You’ve come a long way baby!
Little changes, big changes, a complete lifestyle overhaul…whatever you have done, congratulate yourself and think about the impact that change, no matter how small, will impact your heart health. It has been a wonderful thing to witness!
This week the focus of the BetterU challenge is on diabetes . Most of us know, or we ourselves are affected by diabetes.
I was diagnosed as having pre-diabetes when I was in my early 20’s, over 100 pounds overweight and also having high blood pressure, high cholesterol and high triglycerides. The number that scared me the most was my blood sugar. I have a family history of diabetes (also a history of obesity, heart disease and other lifestyle related conditions) and I remember watching my dad have to poke his fingers several times every day to monitor his blood sugar, checking his feet for circulation issues and other conditions brought on by diabetes. I didn’t want to live like that. I carried a lot of weight in my stomach (which plays a part in developing chronic inflammation in the body), I had a dark ring around my neck which is a common sign of insulin resistance, (they can also appear on knuckles, elbows, knees and armpits) and in combination with the high triglycerides and other numbers, I knew for certain that if I didn’t make some changes I was heading right for diabetes. The good news is it is largely controllable through lifestyle choices, I got mine under control within about one month when I began living a heart-healthy lifestyle! Implementing what we are learning in the BetterU program every week can help you lower your risk factors, or manage your diabetes.
What is diabetes?
Being diagnosed as having diabetes means your body doesn’t make enough insulin, or your body can’t use it’s own insulin as well as it should. This causes sugars to build up too high in your blood.
When you eat, most of the food you eat is turned into glucose, or sugar, for your body to use for energy. Your body then uses insulin, a necessary hormone, to convert that glucose into energy and help get the glucose into your body’s cells.
“When we eat foods high in refined carbohydrates, insulin levels surge to remove the sugar from the blood and get it into your cells. This mechanism works very well for the most part. But if insulin spikes too often from a diet rich in the high-carb foods that trigger insulin secretion, your cells respond by decreasing the reactivity and number of insulin receptors on their surfaces. Eventually, this prevents glucose from getting into your cells, leading to high blood sugar and depriving your cells of the energy they need to function. Down the road, your body’s capacity to generate insulin appropriately becomes depleted, and the result is type 2 diabetes.” (From WomentoWomen.com)
From the AHA: Type 2 is the most common. About 90 percent to 95 percent of Americans diagnosed with diabetes have type 2 diabetes. It most often develops in middle-aged and older adults. It’s often linked with being overweight, obese and physically inactive. Type 2 diabetes develops when the body doesn’t make enough insulin and doesn’t efficiently use the insulin it makes (insulin resistance).
Type 1 diabetes usually starts early in life. It results from the body’s failure to produce insulin. People with it must take insulin each day to control their levels of blood glucose (sugar).
Normal blood sugar levels: From the American Diabetes Association “Fasting (no food or water for 8 hours) levels should be no higher than 100 mg/dl. A diagnosis of diabetes is made if your blood glucose reading is 126 mg/dl or higher after two consecutive blood tests. For a “random” blood glucose test ( taken at any time) a normal range is in the low to mid 100s. A diagnosis of diabetes is made if your blood glucose reading is 200 mg/dl or higher and you have symptoms of disease such as fatigue, excessive urination, excessive thirst or unplanned weight loss.
Who is at risk?
The number of people with diabetes is increasing. This is because more people are overweight or obese,
don’t get enough physical activity and are getting older. However, many younger people are developing diabetes at an alarming rate. This is probably because being overweight; obese and not getting enough physical activity are increasing problems for this group too. People in several ethnic groups seem to be more likely to develop type 2 diabetes. These include:
• African Americans
• Native Americans
• Asians (especially South Asians)
Symptoms of diabetes:
Type 1 Diabetes: Frequent urination, unusual thirst, extreme hunger, unusual weight loss, extreme fatigue and irritability.
Type 2 Diabetes: Any of the type 1 symptoms, frequent infections, blurred vision, cuts/bruises that are slow to heal, tingling/numbness in the hands/feet, recurring skin, gum, or bladder infections.
What does diabetes have to do with heart disease and stroke?
Diabetes is a major risk factor for stroke and heart disease. That means it can be as serious as smoking,
high blood cholesterol, high blood pressure, physical inactivity or obesity. If you have diabetes, it’s very important to have regular check-ups. Work closely with your healthcare provider to manage your diabetes and reduce any other risk factors.
How can I manage my diabetes, or live a lifestyle that helps reduce my chances of getting diabetes?
- Manage your weight, blood pressure and blood cholesterol with a heart healthy eating plan that is low in saturated fat, trans fat, cholesterol, salt (sodium) and added sugars. *A Mediterranean diet, which includes more foods that have a lower glycemic impact such as more fiber-rich whole grains or legumes, healthy fats, lean protein and a focus on lots of vegetables and fruits is shown to be greatly affective at lowering insulin resistance. Further, eating smaller amounts, often, helps regulate blood sugar.
- Be physically active. Aim for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity physical activity such as brisk walking, or 75 minutes (1 hour and 15 minutes) of vigorous-intensity, aerobic exercise each week.
- *Build muscle! From a study published in the Journal of Clinical Endocrinology and Metabolism: “For each 10% increase in the skeletal muscle index (ratio of muscle mass to total body weight) there is an 11% reduction in insulin resistance and a 12% reduction in pre diabetes.” Muscle stores glycogen which improves how your body uses glucose. While cardio is imperative for working the heart muscle, we do need to do resistance training to help build our other muscles too! If you’re not seeing the scale go down but you’re eating the appropriate amounts of healthy foods, getting appropriate cardio and building muscle, don’t be discouraged. Keep at it and know that your health is improving on the inside, even it isn’t reflected on the scale. This is what our focus should be on.
- If you drink alcohol, don’t have more than one drink per day for women or two per day for men.
- Lower your blood pressure, if it’s too high. People with diabetes should keep blood pressure under 130/80 mm Hg.
- Don’t smoke, and avoid second-hand smoke.
- If you take medications to help control your blood pressure, cholesterol or blood glucose, take them exactly as directed.
Want some more help? Take a diabetes health assessment now!
A day in the life:
So, what does a heart-healthy, Mediterranean inspired, AHA guideline (at the end of every BetterU program book chapter before the journal part) day of meals and exercise look like when you’re eating to keep risk factors low for diabetes, heart disease and other chronic lifestyle-related disease?
I want to share with you a sample of what my day looked like as I started on my journey to live for a heart-healthy future. I will include some delicious recipes from the American Heart Association sites as well. This is how I started off when I was over 100 pounds overweight, insulin-resistant, many other risk factors of heart disease and extremely low energy. I took it one delicious day at a time. Every week I sat down on Sunday evenings to menu plan for the entire week and shopped according to that list. I made a lot of cook-once/eat-twice meals, planned my exercise at the same time. I wrote down everything I ate, even if I picked up a candy bar and wrote down my emotions at the time to try to figure out why I made that choice. This is how I lived to drop all of my important numbers, then the side effect was also the 100 pound weight loss on top of all of that. Why didn’t I gain it all back? Because I still do this! This is a lifestyle…not a diet. Here is an example of one of my days:
Morning – get 10 minutes of walking or elliptical. Then I could have breakfast! An example is 1 egg plus 1 egg white scrambled with 1 tsp olive oil, ½ cup leftover cooked quinoa or some black beansand 2 cups of spinach. Topped with salsa and served with a cup of strawberries. Coffee with light milk.
Mid-morning snack, about 3 hours after breakfast – 1 orange and a serving of almonds, for me about 10 almonds.
Afternoon – 10 more minutes of walking or elliptical then 5 minutes doing pushups, lifting weights, doing squats and crunches. Then I had my lunch! Something like this delicious Mediterranean salad (http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Mediterranean-Salad_UCM_444325_Article.jsp) , some bell peppers and cucumbers and a serving of hummus.
Mid-afternoon snack, about 3 hours after lunch – 1 apple and 1 Tb natural peanut butter
Dinner – I would enjoy a delicious dinner that was light but satisfying. Perhaps a Simple Shrimp Stir-fry like this one http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Simple-Chicken-or-Shrimp-Stir-Fry_UCM_429278_Article.jsp served up with a side of roasted asparagus.
Late evening, about 2-3 hours before bed – After dinner I would often take my daughter on a walk. If not I would get back on the elliptical for 10 more minutes then do a few yoga-style moves that tone the core and build strength, or more often a 10 minute Pilates routine on video. Then I would enjoy a snack like a little bit of blueberries drizzled with 2 Tb plain yogurt, a tiny drizzle of honey, some cinnamon and a few chopped pecans on top for crunch.
Find out more information about diabetes from the American Heart Association here.
Notes from the meetings:
The ladies learned more about Type 2 diabetes and ways to prevent/manage it in the program class today. We had a bit of time so instead of a healthy snack I made them a healthy meal that was made with ingredients I didn’t even have to pull the knife out for! Many of the ladies are expressing they don’t like to/don’t know how to cook and need to cook on a budget. I showed them how to make a delicious quick-fix meal that is incredibly budget friendly, healthy and keeps you full and satisfied with a small portion! I sauteed a package of lean ground turkey in a jar of high quality, all natural salsa. I then stirred in a package of pre-cooked brown rice (frozen or over by the rice section, just brown rice that has been cooked and packaged, ready to reheat – NOT instant brown rice) and a bag of frozen fiesta blend veggies with beans. Stir fry it up with a little ground cumin and enjoy! The ladies enjoyed the flavor and learned another quick-fix meal to help them stay healthy and give them energy to be a BetterU!
Have a wonderful week and congratulations on Week 9 towards a BetterU!
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