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What is Diabetes? Can it be Prevented?

by Surabhi Aggarwal, RD, LDN

What is type 2 diabetes?

Type 2 diabetes, the most common form of diabetes, is a condition when thereprediabetes is too much sugar (or glucose) in the blood. While a normal blood sugar level is important for proper functioning of body; too much sugar can damage parts of the body such as the eyes, kidneys, heart and nerves. Our body breaks down all the different types of food we eat into a simple form of sugar, which provides energy to the body. Insulin, a hormone produced by our body, helps move the sugar from our blood into cells to maintain normal blood sugar levels. However, with type 2 diabetes, the body doesn’t use the insulin properly, and it leads to a rise in blood sugar levels. Diabetes is a serious disease that can cause heart attack, stroke, blindness, kidney failure, or loss of feet or legs.

But… what about prediabetes?

Prediabetes is a condition when blood sugar levels are higher than normal but not high enough to be considered as type 2 diabetes. If proper measures are taken at this stage, the onset of type 2 diabetes can be delayed and even prevented. However, if no action is taken, up to 30% people with prediabetes develop diabetes within 5 years*. Eating smart, moving more and managing weight prevent diabetescan help reverse this condition. A structured lifestyle change program that helps someone adopt strategies to eat healthy, be physically active and manage stress is called a diabetes prevention program.

So, how do I prevent diabetes?

The Centers for Disease Control and Prevention (CDC) conducted a research study several years ago for a structured diabetes prevention program. Based upon the positive results from this study, the CDC set guidelines that providers can follow and obtain CDC recognition for their diabetes prevention program. Eat Smart, Move More, Prevent Diabetes is a CDC recognized program – it’s designed to help prevent diabetes following CDC’s guidelines. Even better, the program is offered online in real-time which allows participants to be in a live, interactive session with their instructor and others with similar goals. The program is 12 months long and participants can conveniently attend classes using a computer or mobile device at work or at home. Eat Smart, Move More, Prevent Diabetes motivates and EMPOWERS participants.

YES, diabetes can be prevented! Eat Smart, Move More, Prevent Diabetes can help.

Click here to see available class times, learn more information, or to enroll in an upcoming class.

For questions, please email administrator@esmmpreventdiabetes.com

Registration Now Open for the September Series!

by Madi Johnson

A lot can happen in 12 months. Your whole life can change.

Registration Deadline: September 9th at 5:00pm ETdiabetes prevention

 This September, fall into health with a new focus on YOU.

Eat Smart, Move More, Prevent Diabetes classes are held online with a live instructor. Eat Smart, Move More, Prevent Diabetes is an evidence-based diabetes prevention program recognized by the CDC. Classes beginning in September will be accessible on all computers, laptops, and mobile devices.

 Classes begin the week of September 12th

Lunch time and evening class available

Registration deadline: September 7th at 5:00pm ET

How the Olympics Inspire me to ‘Move Strong’

by Greg Moore

Take a look at photo. Yes, I can clean and jerk with thebenefits of strength training best of them. No, I don’t claim to be one of the best of them— take a look at theSummer Olympics in Rio and you’ll clearly see that I’m not in theelite category of weightlifters. Hey, 99.99999% of us are thankfully not in the elite category of anything! I personally don’t care to be elite—- I tend to like company in all aspects of my life.

Please note my ‘celebrate’ – shirt under those weights and the American flag! I celebrate each day I enter the gym to build up lean muscle mass and attempt to stave off sarcopenia at the tender, yet exciting age of 50.

I hope you’ll learn to love weight lifting as I did over a course of time. I used to hate to do it, but I loved to socialize with others at my Raleigh CrossFit box (crossfit’s name for a gym). I now realize that weight-lifting is one of my strengths (no pun intended) in my healthier lifestyle changes as it helps me burn more calories while I am at rest.

So, drop what you’re doing. Turn the Rio Summer Olympics off for a moment over the final hot weekend and hit the weights. We have great resources for strength and flexibility exercises at www.esmmpreventdiabetes.com under TOOLS.

My Favorite Garden Find

by Madi Johnson

Although I love every aspect of my garden (my first garden blog told you all about that) and every fruit, vegetable, or herb I pick off a stem, there can still be a favorite. Before I share my favorite, I want to share a few of our “wow” moments so far. This is what makes gardening so fun!

The first ‘wow moment’ came in the form of Swiss chard. Still going strong from our winter lettuce and herb boxes, Swiss chard apparently thrives in cold or hot weather (a delicious surprise!). One day while watering and pruning the garden, I found this bad boy growing among the rest. An ELEVEN INCH Swiss chard leaf! This has to be a record! I also just learned that chard ranked #3 (wow) in the CDC’s list of powerhouse fruits and vegetables so I hope this plant keeps growing and growing.

The second ‘wow moment’ came a few weeks later when this hilarious cucumber seemed to appear out of nowhere. Telephone? Eel? Letter “L”? I love it. Where else are you going to find cucumber with a handle? Imperfect produce deserves love too.

My favorite ‘wow moment’ was discovering yellow cherry tomatoes. These little guys are DELICIOUS. I had no idea there was a difference in taste of yellow compared to red cherry tomatoes. Maybe it’s because they are home grown so they have more flavor, but I can’t get enough of them. They are so good. Even my husband eats a few of them and he loathes red cherry tomatoes. And he likes these! So we are two for two with him expanding to vegetables he “doesn’t like” (last year it was green beans). Also, while I am praising these cherry tomatoes, is how quickly and easily they grew. They took less water than the other tomato plants, started producing fruit way (way!) sooner than the other tomato plants, and require less water than they do.

grow your own tomatoes

Have you had unique experiences in your garden? Have you tried yellow cherry tomatoes from a garden, farmers’ market, or store? Share your thoughts!

Also, this was our first little harvest. A green bell pepper, a few yellow cherry tomatoes, and a handful of green beans. All of them were immediately gobbled up and they were de-li-cious.

Calories Don’t Recognize Vacations

by Greg Moore

I hear it all the time while teaching Eat Smart, Move More, Prevent Diabetes (and Eat Smart, Move More, Weigh Less):  “ I was doing so great on t r a c k i n g and moving until vacation hit. “  I don’t dream of telling anyone that vacation season is prime weight loss/ weight-maintenance time. healthy while traveling It simply is not. However, one need not allow the calorie monster to win each time one takes some R & R. Since calories don’t recognize vacation, I have four simple steps to counterbalance the not-so-inevitable weight gain:

  • Schedule movement with your friends, family members, pets during vacation. I always plan some form of movement for each day of vacation. There is never a sedentary day during my vacay (hey, that rhymes!). I recently incorporated some kayaking with Rusty (gotta mention the pooch) during some coastal R & R in summer of 2016.
  • Plan meals so that eating out need NOT be the order of the day. One of the great things to do pre-vacation is plan meals and snacks among your traveling compatriots. Spread the joy and lessen the cooking-cleaning chores with a detailed plan for the cottage or cabin or campsite. Include trips to farmers’ markets and utilize ncfarmfresh.com for help in finding fresh produce throughout NC (if NC is your vacation destination).
  • When going out for that special vacation meal (we all do it), try to decide on healthier choices before entering the restaurant. Use the restaurant’s website to see if nutritional information is available. Decide what you plan to order prior to going through the front door—– and WRITE IT DOWN, so specials don’t sway you into unhealthy eating.
  • Remain mindful of alcohol intake during your down time. With 7 calories per gram, alcohol should be consumed in moderation during vacation and all times. One need NOT over-indulge with alcoholic drinks to have serious fun while vacationing.

Oh, above all else—– have some FUN and enjoy time away from the daily grind. We at Eat Smart, Move More, Weigh Less and Eat Smart, Move More, Prevent Diabetes, shall be cheering for your healthiest best.

Stress A Lot Less

by Christi Clemons

In our daily lives, many get distracted from enjoying life because of stress. The effects of stress can be harmful to your body. The long-term effects of stress can even become a precursor for various chronic diseases.  What assists me with stress is to take controlmanage stress of my life and situations by decreasing negative thoughts, worry, and strain of the mind and body through various activities and habits.

There is no magic pill for eliminating stress. To decrease stress one has to understand how manage it. The benefit of stress release are the release of chemicals called endorphins within our brain. Endorphin release can cause a positive feeling of euphoria and general happiness. Some of the effects of stress include headache, high blood pressure, increased heart rate, weight gain, and depression. Listed below are some things that may assist your mind and body in helping decrease and manage stress in your daily life. As you can see, the list includes many forms of physical activity. Being physically active is a key strategy to managing stress, and for me, it is number one. In addition to this list, Eat Smart, Move More, Weigh Less offers a free webinar on stress presented by Dr. Carolyn Dunn of NC State University (type your name under “Guest” and then click “Watch Recording Now”). 

Ways to assist your mind and body to manage stress in your daily life:

  • Yoga
  • Time management
  • Walking
  • Tai Chi
  • Schedule your day
  • Take a mental break
  • Pilates
  • Sleep
  • Listen to music
  • Read a book
  • Turn off technology
  • Positive reflection
  • Deep breathing
  • De-clutter thoughts and environment
  • Garden
  • Dance
  • Continue to eat healthy
  • Spend time with friends and family
  • Laugh
  • Meditate
  • Paint or write
  • Pilates
  • Find a hobby
  • Ride a bike
  • Accept what you cannot change

                                

LAST CHANCE: Registration Closing Soon!

by Madi Johnson

A lot can happen in 12 months. Your whole life can change.

REGISTRATION DEADLINE: August 3rd at 5:00pm EST.

prevent diabetes

Eat Smart, Move More, Prevent Diabetes classes beginning in August will be accessible on all computers, laptops, and mobile devices. Jump into August with a new focus on YOU and your health.

August series begins the week of August 8th

Registration closes August 3rd at 5:00pm

See Class Times

Rusty Knees—Moving Safely in the Dog Days of Summer

by Greg Moore

Along came Rusty! Ok, his name was Banjo at the Wake County SPCA, but he and I had a little chat on the fateful April day we adopted him three months after our final farewell to TJ-the-Wonderdog of almost-18-yrs! { My partner had been promised three years of freedom from canines, yet three months was L O N G  E N O U G H ! }

Conversation went something like this—exercise with dog

Me: Hey, you’re cute ( understatement ).

Banjo: ________ cute cute cute __________

Me: You know, having a puppy whose name rhymes with NO isn’t the best idea.

Banjo: ________ cute cute cute ________* tail wags * _________

Me: I’ll just bend down to pick you up and OW ouch OW ouch Oweeeeeeee !

Banjo: _____lick___ cute cute cute____ * tail wags *_____ lick

Me: My knees aren’t what they used to be now that I’m fifty. They’re kind of RUSTY!

Rusty: ____ I’m yours! ____ * tail wags *____ lick____ cute cute cute

Me:  You know, you’re probably my final dog. Just live to be about 15 years old and I doubt I’ll adopt another canine companion at 65!

Rusty: ___ NO promises! ___ * tail wags * ____ lick____lick____ cute cute cute

Fast forward to this Spring and Summer. Rusty has me moving at sunrise and walking much more as I train a puppy. Yes, this is my very first real puppy in all my years. Somehow, dogs have found me somewhat in their maturity. Thus, one moves more and more and more with Rusty knees! Movement can even help me with my knee arthritis, which I happen ‘enjoy’ at this age.

Keeping Rusty safe and moving in our NC summer has become paramount for me and my family. We have found this to be a great resource for you hoping to move more with your canines during the true dog days of summer

http://www.humanesociety.org/animals/resources/tips/pets_safe_heat_wave.html?referrer=https://www.google.com/  .

Movement with Rusty knees is great for my cardiovascular health and certainly helps me to burn more calories (Did I mention before the sun comes up?!). Moreover, my mental health has taken a great leap forward with my cute-as-all-get-out Rusty…. and improved those knees that accompany both him and me.  {More to come on improved mental health and movement from me later.}

Grab that companion (canine or human) and move your joints as best you can. We at Eat Smart, Move More , Weigh Less and Eat Smart, Move More, Prevent Diabetes are cheering you onward.

Dog Days of Winter – Yes, Winter

by Greg Moore

Love me; love my dog.

Dogs welcomed; humans tolerated.

It’s call FURniture for a reason in my house.

Wipe your paws.

Yes, you’ve seen the signs for those of us who are proudly dog people. One may often underestimate my adoration for canines, but that would be a true mistake if you’re trying to get to know the authentic Greg.losing a pet

Thus, this is the first time I’ve ever written the words: TJ has died. Oh, it’s easier to say TJ has gone to Rainbow Bridge. Yes… but it doesn’t hide the facts that TJ has died and will not be my companion again. Those words took almost half a year to type, since we said our sad farewell to our precious TJ on January 7, 2016. I will not soon forget that fateful day, because we had an important meeting of Eat Smart, Move More, Weigh Less and the-newly-formed Eat Smart, Move More, Prevent Diabetes meeting for all instructors on that day.  Additionally, my mom was hospitalized in Durham simultaneously to both events occurring. Yes, when it rains, it truly does pour.

My movement buddy, my constant support buddy, my stress-management buddy, my best friend and canine son left the biggest hole in my heart that I have felt in half-a-century of living. The pain was (is) so great that I never posted about it on social media—some things are too sacred to share with the world. Those who know me, reached out in appropriate ways. Those who I thought knew me may have failed to understand the impact of this almost-18-year-old dog on my life.

Of course, I teach in our MOVE MORE lessons each series about what gets me going off the couch and that always includes my pooches. So, it was the dog days of winter this past season that brought me down somewhat, both physically and mentally… not knowing if Spring and now Summer would ever come into my heart again.

GOOD NEWS—Spring always comes and Summer always follows (Rusty Knees blog to follow) . For now, I encourage my fellow sojourners on this journey into eating smart and moving more (those who also count themselves among the true dog-lovers out there ) to strap on that leash for their best pal and head to the dog park or trail or sidewalk to work on those 150 moderate aerobic minutes for the week and salute my TJ and all his loving exuberance of 18 years for my life.

Here’s hoping you’re hydrating well during our hot and humid Dog Days of Summer 2016 and may the dog days of your winters be brief and manageable.

New Series Beginning in August

by Madi Johnson

A lot can happen in 12 months. Your whole life can change.

Registration closes August 3rd at 5:00pm EST.

prevent diabetes

Eat Smart, Move More, Prevent Diabetes classes beginning in August will be accessible on all computers, laptops, and mobile devices. Jump into August with a new focus on YOU and your health.

August series begins the week of August 8th

Registration closes August 3rd at 5:00pm

See Class Times

 

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