Winter Exercise Ideas

Here is a question I recently received from FOODPICKER.org:

I have pre-diabetes and have been doing a pretty good job of exercising outdoors during the spring and summer months.  Now that the weather is starting to cool down, I am trying to determine what I can do for physical activity in the colder months.  Suggestions?

Answer:  Its great to hear that you have enjoying the outdoors the past few months and engaging in physical activity.  Regular physical activity is a lifestyle modification that can help to lower your risk for developing type 2 diabetes in the future.  Below are some suggestions for physical activity that can be done in the colder months:

• Winter sports/activities  including down hill skiing, snow boarding, snow shoeing, ice hockey, or ice skating
• Purchase a membership at a local gym or sports/recreation center with a walking track, pool and/or fitness equipment
• Walk laps at a local mall or shopping center
• Try group exercise classes or tapes
• Purchase a piece of exercise equipment such as a treadmill, stationary bike or elliptical machine
• Use free weights to tone your arm and leg muscles
• Opt to park farther away from a store entrance to increase the distance you have to walk

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Pre-Diabetes vs. Type 2 Diabetes

Here is a question I recently received from FOODPICKER.org:

What is the difference between Pre-Diabetes and Type 2 Diabetes?  Could you tell me the diagnostic criteria for both as well as the treatment?

Answer:  Type 2 diabetes is the most common form of diabetes and can develop at any age.  Essentially, the pancreas loses its ability to secrete enough insulin in response to meals.   Type 2 diabetes is diagnosed with one of the following tests:

• Fasting blood glucose level higher than 126mg/dL on two occasions
• Oral glucose tolerance test higher than 200mg/dL 2 hours after the test
• Random blood glucose level higher than 200mg/dL with some of the common symptoms (increased thirst, urination or fatigue)

Treatment options may include dietary changes, physical activity, weight loss, medications to help control blood sugar levels and self monitoring of blood sugar levels.

Pre-diabetes, meaning “before diabetes” essentially means blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes.  Pre-diabetes is diagnosed with one of the following tests:

• Fasting blood glucose level between 100-125mg/dL on two occasions
• Oral glucose tolerance test between 140-199mg/dL 2 hours after the test

Research shows those with pre-diabetes can prevent or delay the onset of type 2 diabetes by making lifestyle changes including a healthy diet, physical activity, and weight loss (if indicated).

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Blood Glucose Testing

Here is a question I recently received from FOODPICKER.org

How often should I check my glucose if I have type 2 diabetes?

Answer:  Blood glucose monitoring is an important part of managing your diabetes.  Speak with your doctor and Certified Diabetes Educator, or CDE, about when and how often you should test.  Frequency of testing depends on how well controlled your blood glucose is and the type of medication you use.  If your blood glucose levels vary and are not well controlled, you may be asked to test more frequently.  Ultimately, how often one should check their glucose is determined by their doctor and/or CDE and varies on an individual basis.  No matter how often you test, make sure to keep a log with the results of your testing and take these to your next appointment so adjustments to your treatment regimen can be made.

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Diabetes & Smoothies

Here is question I recently received from FOODPICKER.org

I have type 2 diabetes. I am wondering if I could have fruit smoothies? If I can, which ingredients I should include and avoid?

Answer:  Having type 2 diabetes does not mean that there are foods you should avoid. Rather, you need to know how often to have them, how to prepare them, and what to watch for.  In terms of a fruit smoothie, it is most important to watch your portion sizes and pay attention to the ingredients you use.  Here are some tips:

• Use nonfat or reduced fat milk instead of fruit juices to reduce the fat and calories.
• Avoid honey and syrup to sweeten your smoothie.  These are high in sugar and will raise your blood sugar very quickly!
• If you are adding yogurt, choose plain, nonfat varieties instead of flavored or full fat varieties.
• Make sure to measure all your ingredients so you know exactly what you are consuming and then plan accordingly.

 

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Can You Reverse Type 2 Diabetes?

Here is a question I recently received from FOODPICKER.org

My 45 year-old husband was diagnosed with type 2 diabetes a few months ago.  Is it true that you can reverse diabetes?

Answer:   Type 2 diabetes occurs when insulin produced in the pancreas (an organ behind the stomach) is either not recognized by our cells or not enough is present to move glucose (sugar) out of the bloodstream.  When glucose builds up in the bloodstream, the bodies cells are unable to function properly.

Although type 2 diabetes can not be ‘reversed’, some people are able to control it by  engaging in regular physical activity, following a general healthful diet and a loss of 5-10% of their body weight (if overweight/obese).  This does not work for everyone and therefore it is important to follow your doctors recommendations.  Make sure to test your blood sugars as often as recommend, take any prescribed medications, and follow-up with your physician/health care provider on a regular basis.

testing blood sugar as recommended

• following a healthy meal plan to control blood sugar
• exercising on a regular basis
• taking medications as prescribed
• maintaining a healthy body weight
• visiting healthcare providers as suggested

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Daily Carbohydrates

Here is a question I recently received from FOODPICKER.org

I was diagnosed with type 2 diabetes last month.  I’m having difficulty understanding how many carbs and sugar I can have each day.  I’m finding that nearly everything contains carbs and sugar!  Can you help me with this?

Answer: It can be difficult understanding how carbs and sugar affect your body when you have type 2 diabetes, and how much of these you should eat.  I would suggest refering to my previous blog to learn how to find a diabetes educator in your area.  Meeting with an educator will help you develop a personalized plan to determine the ideal amount of carbohydrates for your body and the distribution of these throughout the day.

Until you have a chance to meet with an educator, I would suggest focusing on the composition of your meal rather than how many carbohydrates you eat.  Imagine your plate is divided into four equal sections.  Fill one section with vegetables, one with fruit, one with a protein source and one with a bread/rice/pasta.  Following this will help keep your blood sugars near the ideal range and will assure your body gets the nutrients it needs.

If having a snack between meals,  read the labels and choose items with  <30 g carbohydrate.  Choose items that have whole grains, fiber and <5g sugar.  Some suggestions include fruit, yogurt, sugar free ice cream or jello, whole wheat crackers and granola.

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