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Defeating diabetes presentations
- 1. Defeating Diabetes Michelle Minton Nutrition M.S. Candidate, University of New England
- 2. Learning goals 2 -Describe what diabetes is -Understand the main causes of diabetes -Learn how to reduce risks with: Vegetables & Fruits Fiber PhysicalActivity -Set S.M.A.R.T. Goals
- 4. 4
- 5. Even celebs have it… 2x Heart Risk heart disease heart attack heart failure 2x Stroke Risk 65% of diabetes deaths Kidneys Damage/failure 1 2 3 5Nerve Damage 5 6
- 6. Effects of Diabetes 2x Heart Risk heart disease heart attack heart failure 2x Stroke Risk 65% of diabetes deaths Kidneys Damage/failure 1 2 3 6Amputation Blindness Nerve Damage 5 6
- 7. Effects of Diabetes Twice the risk of death 7
- 8. What is Type II Diabetes? Insulin Resistance [Body can’t use insulin] Prediabetes [Glucose builds up in the bloodstream] Diabetes [High blood glucose damages vessels and nerves] 8
- 10. What is Type II Diabetes? Insulin Resistance Prediabetes Impaired fasting glucose (>6.1 mmol/L) Impaired glucose tolerance (7.8–11.0 mmol/L) Diabetes 10
- 11. Risk-factors 11 Type 2 Diabetes Modifiable risk factorsNon-modifiable risk factors History of gestational diabetes Age over 45 years Race/Ethnicity Family history of diabetes High cholesterol High blood pressure High body weight Physical inactivity
- 12. Diabetes myths Weight loss 7% loss of initial body weight 12 Physical Activity 30 minutes 5 days a week Risk Reduction 1 58%
- 13. Diabetes is preventable ! Weight loss 7% loss of initial body weight 13 Physical Activity 30 minutes 5 days a week Risk Reduction 1 58%
- 15. SMART Approaches to Defeating Diabetes 15 Diabetes Defeated BehaviorDiet Fruits & Veggies Portion Control Fiber S.M.A.R.T Goals Positive self- talk Physical Activity
- 22. Pleasing Plants Activity 22 Easy Garbanzo Bean Salad 1 cup Garbanzo Beans (chickpeas) 1Tomato ½ Sweet onion 2 tbsp ExtraVirginOlive Oil 1 tbsp RedWineVinegar Salt to taste Olives/Herbs for garnish
- 23. Fab Fiber Aids digestion Promotes regularity, Bowel health Colon health Increases insulin sensitivity Reduces cancer risk Reduces heart disease risk Helps weight maintenance 23
- 24. Fab Fiber 24
- 25. Fab Fiber 25
- 26. Fab Fiber How much? >26 grams per day (women) Beans Vegetables Fruits Whole grains Nuts Seeds 26
- 27. Fab Fiber Activity Beans Vegetables Fruits Whole grains Nuts Seeds 27
- 29. Fab Fiber Activity 29 Overnight Oats Oats – Almond/Soy Milk – GreekYogurt – Fruit –Chia Calories: ~325 Fiber: 9 grams (36% DV) Fat: 6 grams (10% DV)
- 31. Miraculous Movement! 150 minutes per week 31
- 32. Miraculous Movement! 150 minutes per week 32
- 34. 34 You have dd in your head. You have in your shoes. You can steer yourself any direction -Dr. Seuss Brains Feet You Choose.
- 36. SMART Goal Activity Initial Goal: I will eat more fruits and vegetables SMART Goal: I will eat an orange for breakfast three days this week. 36
- 37. SMART Goal Activity Initial Goal: I will get more fiber in my diet. SMART Goal: I will replace whole-grains for white bread/pasta/rice in one recipe this week. 37
- 38. SMART Goal Activity Initial Goal: I will get more physical activity in the future. SMART Goal: I will take a walk around the block five days this week. 38
- 39. SMART Goal Activity Set goals Small steps Award description Award description Award description Award description 39
- 40. 40
- 41. You Rock! 41
Editor's Notes
- https://care.diabetesjournals.org/content/40/Supplement_1/S11.figures-only
- https://www.webmd.com/diabetes/features/diabetes-complications-whats-your-risk#1
- Insulin allows glucose (sugar) in the blood to move into cells. Insulin resistance prevents the body from using glucose—which it needs! Glucose builds up in the blood
- Insulin receptors become desensitized. In type 1, not enough insulin. Type 2 too much so that receptors become blunted to circulating insulin and no longer respond.
- Research doesn’t find that any particular nutrient (e.g. sugar) is responsible for T2D onset; it’s an overall pattern of eating and lifestyle. However, reducing sugar and carbohydrate intake can reduce weight and lead to lower blood glucose levels. https://www.pcrm.org/news/blog/does-sugar-cause-diabetes
- https://www.pcrm.org/news/news-releases/plant-based-diets-improve-cardiometabolic-risk-factors-diabetes-patients
- In winter, lentils are a perfect ingredient! For cranberry recipes see: https://thehealthyapple.com/cranberry-butternut-squash-soup/
- Try e.g. hummus pizza https://www.thedailymeal.com/recipes/hummus-pizza-arugula-and-wild-mushrooms-recipe-0
- Couscous, hummus, olives, chickpeas, and salad. Google search: Mediterranean recipes
- Hummus, baked falafel, and tabbouleh (or tabouli) are great plant-based recipes https://www.themediterraneandish.com/tabouli-salad/
- Many versions of garbanzo bean salad: can add artichoke hearts, herbs, green beans, etc. https://www.foodnetwork.com/recipes/cold-garbanzo-and-cucumber-salad-recipe-1969086
- One of the reasons that plant-based or plant-heavy diets may improve outcomes is because they contain lots of fiber. Even though watching carbs is important for people with Type 2 Diabetes (or those trying to prevent it) fiber is a type of carbohydrate that is not digested by the body, so it has no affect on blood glucose. https://dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-carbohydrates/counting-carbohydrates/learning-to-read-labels/understanding-fiber/
- Studies show that diets higher in fiber, especially cereal fiber, reduce the incidence of type II diabetes. Source: https://www.ncbi.nlm.nih.gov/pubmed/25858689
- https://www.ncbi.nlm.nih.gov/pubmed/29510372
- Fiber is what gives non-animal products their shape. Indigestible by humans. Insoluble/soluble is indigestible plant material http://www.tarrantgidoctors.com/blog-what-is-fiber.html
- Fiber by calories comparison
- https://www.foodnetwork.com/recipes/overnight-oats-3416659
- Overnight oats recipe: https://www.foodnetwork.com/recipes/overnight-oats-3416659
- Cronometer.com
- 150 sounds like a lot, but it’s just 20 minutes everyday or 30 minutes 5 times a week. Even if you don’t hit your goal, small increases in PA can add up to big benefits
- Studies show physical activity increases insulin sensitivity for up to 72 hours https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995180. There are lots of little ways to increase PA like taking stairs, parking further from store entrance, and lifting weight while watching TV.
- Lifting light weights, stretching, or jumping jacks during TV commercial breaks. Exercise arms: Tone It up https://www.youtube.com/watch?v=UUuY-Zy9jZY
- In the beginning, I mentioned that you shouldn’t blame yourself. The world makes it very hard for us to eat well and get exercise. But, we do have the ability to change our risk—it’s in our control.