Michael Randone Matthew Heesch Daniel Woodcock The hidden dangers of sugar drinks and treats Healthy snack alternatives Quick and easy workouts you can do anywhere Topics for today Diabetes ID: 448645
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Sugar isn’t always so sweet: What YOU can do to prevent pre-diabetes and maintain a healthy lifestyle
Michael RandoneMatthew HeeschDaniel WoodcockSlide2
The hidden dangers of sugar drinks and treats
Healthy snack alternatives
Quick and easy workouts you can do anywhere
Topics for today:
DiabetesSlide3
USDA Recommendations
What is a "Healthy Diet"?The Dietary Guidelines describe a healthy diet as one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats,
trans
fats, cholesterol, salt (sodium), and added sugars. Slide4
USDA Recommendations
For a healthy diet, the average American should consume no more than:2,000-2,500 calories a day271g carbohydrates per day65g total fats per day, including saturated fats (no more than 17g)2,300mg sodium a day (1 tsp)
32g added sugars per day (8-13 tsp)Slide5
Bad Fats
Type of Bad Fat
Food Source
Saturated Fat
Animal products, eggs, dairy, lard, butter, coconut and palm oils
Trans Fat
Hydrogenated veggie oils, commercial baked goods (cookies, crackers, cakes) fried foods, shortening, margarine
Dietary Cholesterol
Animal products (meat, poultry, seafood, eggs, dairy, lard, butter)
These fats increase the risk of heart disease and raise cholesterol and weightSlide6
Healthy Fats
Type of Healthy Fat
Food Source
Monounsaturated Fat
Olive oil, peanut oil, canola oil, avocado, nuts and seeds
Polyunsaturated Fat
Veggie oils (safflower, corn, sunflower, soy), nuts and seeds
Omega-3 Fatty Acids
Fatty,
coldwater
fish (salmon, mackerel, herring), flaxseeds, walnuts
Choose these instead to lower your risk of heart disease and cholesterol levelsSlide7
Recommendations…
10% of calories from sugar9-13 teaspoons / day (based on 2,000 calorie diet)Currently 42.5 teaspoons / daySugar shocker mix and match gameSlide8
What are we eating!?
25.8 million children and adults in the United States—8.3% of the population—have diabetes. (2011 National Diabetes Fact Sheet )200 years ago – 2lbs / year1970 – 123lbs / year2011 – 152lbs / year
This equals 3lbs (6 cups) a week!Slide9
What are we eating!?
4.2 grams = 1 tsp of sugar This is about the same as 1 cube of sugar.
6-9 cubes of sugar is recommended intakeSlide10
Sugar in Drinks
One cup (250ml) of milk contains about 3 tsp of sugar One cup (250ml) of unsweetened fruit juice contains about 7 tsp of sugar. Drinks with added sugar have more calories and don’t have the nutrients of milk and juice. Slide11
Soda
250 Calories 20 ounces
85 Calories
6.5 ounces
20 Years Ago
TodaySlide12
Coca-ColaSlide13
Mountain DewSlide14
Minute-Maid Orange JuiceSlide15
CapriSun Pacific CoolerSlide16
DiabetesSlide17
What is Diabetes?Slide18
Diabetes
What is diabetes?What causes it?What are the symptoms?What are the complications?How can we prevent it?Slide19
What is Diabetes?
Group of metabolic diseases in which a person has chronic high blood sugarPancreas does not produce enough insulinCells do not respond to the insulin that is producedSlide20
Types of Diabetes
Type 1 Diabetes (DM1)Condition where body fails to produce insulinPreviously called Juvenile DiabetesUsually diagnosed in children and young adultsType 2 Diabetes (DM2)
Condition where cells fail to use insulin properlyPreviously called Adult Onset DiabetesMost common formCommon complication of obesityMost often diagnosed in adults, however this is changingSlide21
Types of Diabetes
Gestational DiabetesCan appear during pregnancyHigh blood glucose during pregnancyHigh risk for DM2 later in lifePre-Diabetes (Metabolic Syndrome)Comes before DM2
Blood glucose higher than normal, but not yet diabetesYou can have pre-diabetes and not know itSlide22
What Causes Diabetes?
Type 1Genetic diseasePartially inherited but needs an environmental triggerCoxsackie B4 virusUnrelated to lifestyleSlide23
What Causes Diabetes?
Type 2Primarily due to lifestyle factors, but also geneticsObesity (BMI > 30)Lack of physical activityPoor dietExcess intake of sugary foods and drinks
Excess intake of saturated and trans fatsStressUrbanizationSlide24
Type 2 continued
Genetic defects of β-cell function Genetic defects in insulin processing or insulin action Exocrine pancreatic defects Endocrinopathies Infections
Drugs Slide25
Risk Factors
A parent, brother or sister has diabetes You are African American, Hispanic/Latino, Native American, Asian American or Pacific Islander
You had or were a baby weighing more than 9 pounds or had gestational diabetes
You have high blood pressure (over 140/90)
You have low HDL (good) cholesterol (40 or lower)
You have high triglycerides (150 or higher)
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Diabetic Emergencies
Diabetic ketoacidosis (DM1)Results from shortage of insulin which causes the body to burn fatty acids producing acidic ketone bodiesCauses rapid deep breathing, nausea, vomiting, abdominal pain, altered consciousness and even deathCharacterized by the fruity scent of acetone in breath
Hyperosmolar nonketotic state (DM2)High blood sugar causes sever dehydration which can lead to coma or deathSlide28
Complications (acute)
HypoglycemiaAbnormally low blood glucoseCaused by incorrectly timed insulin, incorrectly timed exercise, not enough foodSymptomsAgitationExcessive sweat
WeaknessComaSeizuresDeathSlide29
Complications (acute)
Respiratory InfectionsImmune response impaired in those with diabetesReduces function of immune cells and increases inflammationIncreased susceptibility to respiratory infectionsPneumonia
Influenza BronchitisSlide30
Complications (chronic)
Damage to blood vessels (angiopathy)Microvascular diseaseCardiomyopathyNephropathy
RetinopathyAmyotrophyMacrovascular diseaseCoronary artery d
isease
Myonecrosis
Peripheral vascular disease
StrokeSlide31
Complications (chronic)
NeuropathyAbnormal and decreased sensation Starts in feet but spreads to fingers and handsOccurs in 15% of all patientsPrecedes 84% of all lower leg amputationsCauses major increase in mortality ratesSlide32
Diagnosing
How are diabetes and pre-diabetes diagnosed?Diabetes
Fasting blood glucose of 126 mg/dl or higherPre-diabetesFasting blood glucose of
100 - 125 mg/dlSlide33
Preventing Diabetes
What is your fasting blood glucose?When was your glucose last checked? Slide34
Get Checked
Get your blood glucose checked for pre-diabetes if you are
Age 45 or older and overweight
Age 45 or older and not overweight – ask your doctor if you need to be tested
Under age 45, but overweight and at increased risk for diabetesSlide35
Pre-diabetes
If you have pre-diabetes, what does it mean?You might get type 2 diabetes soon or sometime in the future
You are more likely to get heart disease or have a stroke Slide36
Preventing Diabetes
Diabetes is seriousYou will be healthier if you can delay or prevent diabetes
Diabetes is common But, you can reduce your risk by losing weight Slide37
Preventing Diabetes
Delay or prevent type 2 diabetes with
Regular physical activityDietary changes
Weight loss
Slide38
Losing 5 to 10%
How much do you weigh?How much is 5 to 10% of your weight? Slide39
Losing 5 to 10% of Your Weight
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Preventing Diabetes
Making sensible food choices
A series of books by the editors of Men’s Health Magazine
Highlights the good, bad, and the ugly in our current food culture
Presents several healthier options for popular convenience type foodsSlide41
Baskin Robbins
Heath Bar Shake You’ll go wild with this blend of Heath and Jamoca® ice creams, layered with chopped Heath Bar pieces and caramel, topped with whipped cream and more Heath Bar pieces. Slide42
The Most Unhealthy Drink on Earth
Calories: 1,420
Total Fat: 67g (103% daily value)Saturated Fat: 40g (200% daily value)Cholesterol: 180g (60% daily value)Sugar: 162g
Additional preservatives, emulsifiers, and artificial colors and flavorsSlide43
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
Aussie Fries topped with melted Monterey Jack, Cheddar, bits of fresh chopped bacon and served with a spicy ranch dressing. Slide44
The Worst Food In America
2,900 Calories182g fat240g carbsSlide45
Worst Burger
Carl’s Jr Double Six Dollar Burger1,520 calories
111g fat(The Low Carb Burger has just 490 calories.)
Cinnabon
Classic Cinnamon Roll
813 calories
32g fat (5 trans fat)
117g carbs
A Whopper has 150 fewer calories and 13g more protein!
Worst Sweet IndulgenceSlide46
Worst Coffee
Starbucks
Venti Strawberries & Crème Frappucino
750 calories
120g sugar (=more than 3 cans of soda)
Quiznos
Large
Chicken
Carbonara
Sandwich
1,510 calories
82g fat
106g carbs
3,750mg sodiumWorst SandwichSlide47
Worst Fast Food Chicken
MealMcDonalds Chicken Selects Premium Breast Strips with Ranch Sauce
830 calories55g fat
48g carbs
(Add fries and a soda=1,710
cal
)
20 Piece Chicken
McNuggets
with BBQ Sauce
It will save you 530 calories!
Better AlternativeSlide48
Worst Drink
Jamba Juice Chocolate
Moo’d Power Smoothie
900 calories
10g fat
183g carbs
166g sugar (= 2 pints Ben & Jerry’s Butter Pecan Ice Cream)
Jamba Juice’s All Fruit Smoothies
They have no added sugar. Always get the small 16oz size!
Better AlternativeSlide49
Worst Crunchy Snack
Gardetto’s
Special Request Roasted Garlic Rye Chips
160 calories
10g fat (2g sat. fat, 2.5g trans)
40mg sodium
Fat equivalent=3 strips bacon
Snyder’s Sourdough Nibblers (16 pieces)
120 Calories
0g fat
100mg sodium
Better AlternativeSlide50
Worst “Healthy” Snack
Pop Tarts Whole Grain Brown Sugar Cinnamon (2 pastries)
400 calories14g fat (4g saturated)28g sugar
It may have whole grains, but it has as much sugar as a Snickers
Sun-Maid Raisin English Muffins with Cinnamon (1 muffin)
170 calories
0.5g fat (1g saturated)
13g sugar
2g fiber
Better AlternativeSlide51
Worst Cereal
Quaker 100% Natural Granola, Oats, Honey & Raisins420 calories
12g fat (7g saturated)30g sugar
More sugar than Cocoa Pebbles!
Calorie equivalent= 8 chicken wings!
Kashi Go Lean
140 calories
1g fat (0 saturated)
10g fiber
6g sugar
13g protein
Better AlternativeSlide52
Eat This, Not That!
Lets visitwww.menshealth.com/eatthis
For more examplesSlide53
5 Hidden Dangers
CEREAL: Sugary cereals are essentially cookies. Trix and Lucky Charms have more sugar than ice cream bars. Watch for serving sizes when checking nutritional factsSlide54
5 Hidden Dangers
JUICE: Individually packed juices like Capri Sun and Sunny Delight are sugar water with token amounts of juice. Some have as much sugar as soda. Watch out for apple and grape juice (even 100% juice) which has lots of natural sugars. Orange and Cranberry are better.Slide55
5 Hidden Dangers
LUNCH SNACKS: Fruit snacks might as well be called gummy bears! With lots of high fructose corn syrup and preservatives, they’re a small step up from candy. Instead, send them off with string cheese, almonds, or PB and crackersSlide56
5 Hidden Dangers
BREAD: White bread, specifically, has loads of refined white flour and high-fructose corn syrup. Make sure to use whole grain breads with at least 3g of fiber.Slide57
5 Hidden Dangers
VEGETABLES: Not the veggies, but the toppings. When you smother veggies with cheese or ranch dressing, you’re
getting tons of saturated fats. Try steaming, roasting, or sautéing when possibleSlide58
EAT THIS, NOT THATRules to Live By
EAT WHOLE FOODS! An apple is better for you than 100% apple juice (more fiber)! If you’re going to eat Mac & Cheese, get something that uses real cheese or (better yet) make it yourself!
Eat whole grains like whole wheat, quinoa, oats, buckwheat, corn, and rice.Slide59
EAT THIS, NOT THATRules to Live By
STAY AWAY FROM PROCESSED!Most fast food is highly processed!If you can’t identify all the ingredients on the label, it’s probably processed.
In the supermarket, try to get most of your foods on the perimeter. That’s usually where the dairy, meats, and produce are located.Slide60
EAT THIS, NOT THATRules to Live By
BE AWARE OF YOUR BODY!Counting calories and fat grams isn’t for everyone, but you should know what you’re putting in your body and keep track of it daily.
Pay attention to your body’s reaction to foods. Does it give you energy and make you crash? Does it make you feel bloated and sluggish? Maybe it’s what you ate today!Slide61
Importance of Physical ActivitySlide62
National Trends
Currently in the United States* . . .64% of adults are overweight
30% of adults are obese
17% of children age 6-18 are overweight
Obesity is the leading cause of unnecessary deaths, and those who are overweight or obese run a greater risk for such ailments as cardiovascular disease and diabetes
*according to the Centers for Disease Control and Prevention
www.cdc.govSlide63
Body Mass Index
A simple way to asses your risk is to calculate your body mass index (BMI)BMI can be calculated by taking your weight ( in lbs) divided by your height (in inches) squared, multiplied by 703.
Ex. Someone who is 6 ft 1 inch (73 in) and 170 lbs has a BMI of 22.4You can also use the CDC’s online BMI calculator found at
http
://
www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
A BMI below 18.5 is considered “Underweight”
18.5-24.9 is considered “Normal”
25.0-29.9 is considered “Overweight”
30.0 and above is considered “Obese”Slide64
The importance of physical activity
Regular physical activity has been shown to maintain weight, reduce high blood pressure, reduce risk for type 2 diabetes, heart attack, stroke, and many forms of cancer, and reduce symptoms of depression and anxietyThe American College of Sports Medicine recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week in order to maintain weightFor weight loss, 300
minutes of moderate-intensity or 150 minutes of vigorous-intensity physical activity per week is suggestedSlide65
The importance of physical activity
Examples of moderate-intensity physical activity include:- brisk walking- light yardwork
- light snow shoveling- riding a bike at a casual paceExamples of vigorous-intensity physical activity include:- running or jogging
- lap swimming
- cross-country skiing
- team sports such as football or basketballSlide66
The importance of physical activity
http://www.youtube.com/watch?v=aUaInS6HIGo
“Exercise is Medicine” – 23 ½ Hours Video