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Sugar isn’t always so sweet:  What YOU can do to prevent Sugar isn’t always so sweet:  What YOU can do to prevent

Sugar isn’t always so sweet: What YOU can do to prevent - PowerPoint Presentation

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Sugar isn’t always so sweet: What YOU can do to prevent - PPT Presentation

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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Slide1

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)

Slide26
Slide27

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

Slide40

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