This document provides information on diabetes, exercise, and weight loss. It discusses the two main types of diabetes - Type 1 caused by lack of insulin production and Type 2 caused by insulin resistance. Good management of both types involves monitoring food intake, counting carbohydrates, incorporating protein and fiber into meals, checking blood sugar levels before and after exercise, and treating low blood sugar during workouts. The document provides guidelines for developing healthy habits including recommended pre and post-workout snacks.

1. Diabetes, Exercise, and Weight Loss
Nutrition and Exercise Guide
​Diabetes mellitus​, more commonly known as Diabetes, is a serious chronic illness that
takes on a couple forms. The most severe form is Type 1 Diabetes, often diagnosed in children,
is caused by a deficiency in production of the hormone insulin. Insulin is in charge of bringing in
glucose (coming from the food we eat) into our cells so they can be made into energy for our
bodies. People diagnosed with Type 1 Diabetes require careful monitoring of their food intake,
as well as insulin injections multiple times throughout the day to ensure that their blood glucose
levels do not go too high, or too low.
On the other hand, Type 2 Diabetes is caused from insulin receptors on cells becoming
resistant to insulin. This means that although the body produces insulin, glucose still remains in
the blood, continuing to build up, and can no longer get into cells to be used as energy. This
type of Diabetes is caused by prolonged high­carbohydrate diets without sufficient exercise to
compensate. Pre­Diabetes, is an increasingly common form of Diabetes meaning that the body
is almost to the point of Type 2 Diabetes where the insulin receptors aren’t working. Both forms
often require medication and Type 2, if prolonged long enough, requires insulin injections.
For Pre­Diabetes and Type 2 Diabetes, the major concern is abnormally high glucose
levels for a significant length of time. When glucose levels in the blood remain high, it causes
diabetic ketoacidosis, meaning that the blood becomes extremely acidic and the body cannot
compensate for it, causing severe damage to internal organs, heart, and vision. Although
Diabetes can be partly managed with medication, the most important component to Diabetes
management is food intake and exercise.
Getting Started: Creating Healthy Habits for Your Diabetes
1. CHECK BLOOD SUGAR
Even if you were diagnosed a while back, introducing a new exercise and diet regimen
will throw your body (and thus your blood glucose levels) completely “out of whack”. It is
strongly encouraged on this journey that you check your blood sugars often and
regularly. The most important times include before and after meals and workouts
especially until you are familiar with what foods, exercise intensity, and exercise duration
affect your blood glucose levels.

2. 2. COUNT YOUR CARBOHYDRATES
The amount of carbohydrates one eats in a day can be variable. It all depends on the
amount of exercise, how your body responds to carbohydrates, how much protein you’re
eating, etc. A couple good “rules of thumb” for getting started. Limit meals to 45­60 g of
carbohydrates and snacks to 10­15 g carbohydrates.
How do you know how many carbohydrates you’re eating? Well this part will require
work on your own. It involves reading nutrition labels, looking nutrition information up on
places such as ​Fatsecret​, and taking serving size seriously so you are getting an
accurate number. This also involves looking ​everything​ up. Carbohydrates from milk,
vegetables, and grains all contribute to that 45­60 g total for meals.
3. MAKE YOUR CARBOHYDRATES COUNT
The major carbohydrate keywords you should be aware of include ​starches, sugars​, and
fiber​. On a nutrition label, all of these types of carbohydrates are included in the total
carbohydrate count. The best source of carbohydrates are whole grains, which are
composed of complex, low glycemic index carbohydrates. Good choices include:
● Oatmeal
● Whole Grain Bread
● Starchy vegetables such as peas, carrots, and beans
● Potatoes
● Quinoa
● Rice (Long Grain, Brown, Wild)
You can also make the most out of your carbohydrate intake by adding a protein
component to your meals and snacks. Protein curbs your appetite by maintaining stable
blood glucose levels, important for both your diabetes and weight loss!
4. NUTRITION PLAN
Good news, the Results Weight Loss food menus are already suited for those with
Diabetes. As long as you stay on track following the food plan’s recommended daily
amounts of carbohydrates, sugars, proteins, and fats, you will be well on your way to
maintaining a healthy lifestyle with your diabetes in check! Eating well­balanced, healthy
meals will do wonders for stabilizing your blood glucose levels!

3. Managing Diabetes While Exercising
1. PRE­WORKOUT
Before every workout, it’s a good idea to know your blood glucose level. A good “rule of
thumb” is that if it is under 100 mg/dl, you should have a snack (10­15 g of
carbohydrates), to get into a safe range to carry you through the workout. Great, quick
pre­workout snack choices include:
● Bananas
● Apples
● Oranges
● ***Rebecca’s Choices:
○ Simply Balanced Fruit Strips
■ Found at Target
■ Strips have 11 g of carbs, Twists have 15 g of carbs
○ Generation UCAN SuperStarch
■ Mixed with water in a shaker bottle
○ Simple homemade trail mix
■ nuts, dark chocolate, raisins
2. DURING WORKOUT: TREATING LOW BLOOD GLUCOSE
A low blood glucose level occurring during a workout will be more common for those with
Type 1 diabetes, but it is important for those with all types to be aware of this possibility.
If during exercise you experience symptoms of dizziness, lightheadedness, headaches,
trembling, or shaking, you might be experiencing low blood sugar. Act on this
immediately, and opt for fast­acting snack options such as fruit, the Simply Balanced
Fruit Strips, or glucose tabs if you’re in a pinch.

4. 3. POST­WORKOUT
The most important thing post­workout, as any personal trainer will tell you, is to get
protein in right away. This will jumpstart the recovery process and start building lean
muscle tissue, which will allow you to lose inches. Good post­workout choices include:
● Piece of fruit and your choice of nut butter
● Greek yogurt
● ***Rebecca’s Choices:
○ Quest Bars
■ Sold at Highland Fitness
■ Start with half a bar, they have a high protein content and may
cause blood glucose levels to spike
● Those with Type 1 Diabetes or are insulin­dependent may
have to take some insulin
○ Simple trail mix
■ Nuts, dark chocolate, raisins
○ Scoop of Gold Standard Whey Protein Powder
■ Sold at Highland Fitness
■ Mix with water, coconut water, or almond milk in a shaker bottle
Additional Notes
1. TALK TO YOUR DOCTOR
Make sure you talk to your endocrinologist or primary care physician before beginning
any weight loss and exercise regimen. It is also important to keep in touch with them
regularly through appointments so they can monitor your progress as well, making sure
you are safe and healthy the whole time.
2. LISTEN TO YOUR BODY
The numbers and certain food options are suggestions and starting points that work for
many people. However, each person, and each body responds differently. It is important
that you listen to how you are feeling, and check your blood glucose levels to see if you
need to increase or decrease your carbohydrate or protein intake, or change your pre­
and post­ workout habits

5. 3. ABOUT REBECCA
Rebecca Stewart was a Dance and Psychological Science double major at Gustavus
Adolphus College in Saint Peter, MN. All through high school and college Rebecca was
a two sport athlete, participating in Studio Dance, Swimming, and Diving, In addition, she
was actively involved in her sorority Sigma Sigma Sigma and continues to involve herself
with JDRF, the leading world fundraising corporation for Type 1 Diabetes research. After
graduating in 2014, she became a Co­Founder, Choreographer and Dancer at SEVEN
DANCE as well as the Special Events Coordinator for JDRF. As if all of her
accomplishments at such a young age weren’t amazing enough, she has lived most of
her life, and very athletic lifestyle, with Type 1 Diabetes. She has struggled through the
initial management, balancing exercise, and performances with this condition. Her
personal experience, expertise, and passion for helping those in a similar situation is
incredibly valued everywhere her dancing feet and flutter kicks take her.
References
"Diabetes Food and Fitness." ​American Diabetes Association​. 1 Jan. 2016. Web. 5 Feb. 2016.
<​http://www.diabetes.org/​>.
"Type 1 Diabetes." ​Mayo Clinic​. 13 Jan. 2016. Web. 07 Feb. 2016.
"Type 2 Diabetes." ​Mayo Clinic​. 13 Jan. 2016. Web. 07 Feb. 2016.
Information Reviewed By: Rebbecca Stewart, Gustavus Adolphus College ‘14, JDRF Special
Events Coordinator, Co­Founder of SEVEN DANCE