Small Lifestyle Changes Yield Big Results

“Be Good to Yourself”

Presenter: Jeannette Jordan, MS, RD, CDE

THE IMPORTANCE OFGOOD HEALTH

When Health is Absent, Wisdom

Cannot Reveal Itself, Art Cannot

Manifest, Strength Cannot Fight,

Wealth becomes Useless, and Intelligence

Cannot be Applied

Herophilus

ATTITUDES ABOUT HEALTH MATTERS

“YOU HAVE TO DIE WITH SOMETHING”

SO WE MIGHT AS WELL

EAT, DRINK

AND

BE MERRY

THOUGHTS MATTER

“MY MOTHER DIED

FROM COMPLICATIONS OF

DIABETES AT AGE 50.”

“I AM 45 NOW, I GUESS I

DON’T HAVE MUCH LONGER TO

LIVE.”

ATTITUDES MATTER

“I AM NOT CLAIMING IT”DIABETES

HIGH BLOOD PRESSURE

CANCER

OR ANY DISEASE

BELIEFS MATTER

GOD WILL

TAKE CARE

OF ME

BEVERAGES

EAT YOUR CALORIES

DON’T

DRINK THEM

BEVERAGES

DRINK WATER

CALORIE FREE BEVERAGES

USE NON CALORIE SWEETNERS

INSTEAD OF SUGAR

SWEETS

Self-Control– Limit sweet desserts, cookies, and candy.

Sweets contain a lot of empty calories and are high in carbohydrates.

SWEETS

Tips for limiting sweets:– Share regular desserts with one or more

people.– Prepare desserts with non caloric sweeteners

Carbohydrates

WE EAT TOO MUCH

HIGH CARB FOODSAT ONE TIME

AND

IN ONE DAY

Eat Proper Portion Sizes

EAT IN MODERATION

WHAT IS A PORTION SIZE

USE MEASURING CUPS

Eat Proper Portion Sizes

BECOME FAMILIAR

WITH

STANDARD PORTION SIZES

OF FOOD

Eat Proper Portion Sizes

Eat more vegetables, raw and cooked Milk is 1 cup or 8 fluid ounces Fat is 1 tsp.

Decrease Fat Intake

DECREASE INTAKE OF FRIED FOODS

TAKE SKIN OFF CHICKEN

USE OTHER METHODS

TO PREPARE FOODS

Decrease Fat Intake

Choose leaner cuts of meat Avoid seasoning vegetables with fatty

meats such as pigtails,, ham hocks, or bacon.

Instead choose lean ham, turkey,low sodium bouillon, herbs or spices for seasoning.

USE OTHER METHODS OF PREPARATION

Bake Broil Stir-Fry Grill Stew Steam Prepare food in Crock Pots

Include Dairy Daily

– Choose low-fat dairy products:• Skim or 1% milk

• Low-fat cheese

• Low-fat yogurt

• Low-fat or fat-free cream cheese

Timing and Consistency

Eat Regular Meals– Eat three small meals and 1-3 snacks a day– Avoid eating one large meal a day

Timing and Consistency

– Do not allow more than four to five hours between meals

– Eat nutritious snacks, foods high in nutrients rather than empty calories

Snacking

Healthy snack ideas:– Light popcorn (3 cups)

– Sugar-free Jell-O

– Sugar-free pudding (1/2 cup)

– Graham Crackers (3 squares)

– Low-fat cheese (1 slice)

Snacking

– Lean deli meats (1-2 slices)

– 1 small-medium sized piece of fruit

– ½ cup canned fruit (in own juice)

– 6-8 oz. Low-fat, sugar-free yogurt

– Raw vegetables

Fiber

Recommended daily intake– Approx. 30-35 grams per day– Goal is to eat more vegetables – Eat 2 to 3 servings of fruit a day

Fiber should be increased gradually, along with an increase in fluid intake

Sodium

People differ in their sensitivity to sodium On the whole, people with type 2 diabetes

are more sodium sensitive than the general

public

A lower sodium intake is recommended

Alcohol

If you drink, do so in moderation

1 drink a day for women, 2 for men

Excess amounts are converted to fat

Physical Activity

Increase physical activity

– Benefits of exercise

• Burns calories

• Weight loss

• Tones muscles

• Reduce blood pressure & cholesterol levels

• Reduce blood sugar levels

Physical Activity

• Improve self-image

• Improve quality of sleep

• Less Stress

Physical Activity

Types of exercise:– Walking– Step aerobics– Water aerobics– Walking on a treadmill– Sports activity– Join the YMCA or fitness club

Arabian Proverb

He Who Has Health

Has Hope;

And He Who Has Hope

Has Everything

“Be Good to Yourself”

Start Taking Steps TODAY!!!