NUTRITION AND FITNESS LIFESYTLE CHANGE PROGRAM LESSON 1: INTRODUCTION

LEARNING OBJECTIVES UNDERSTAND CAUSES OF TYPE 1 AND TYPE 2 DIABETES 1 UNDERSTAND RISK FACTORS ASSOCIATED WITH TYPE 1 AND TYPE 2 DIABETES 2 UNDERSTAND THE CAUSES OF INSULIN RESISTANCE 3 DISCUSS 2 WAYS TO INCREASE YOUR INSULIN SENSITIVITY 4 REVIEW 3 GOALS OF THIS PROGRAM 5

WHAT IS THE PROGRAM DESIGNED TO DO? 12 LESSON CURRICULUM DESIGNED TO TEACH YOU TO: EAT FOR OPTIMAL BLOOD SUGAR CONTROL EXERCISE SAFELY WHILE LIVING WITH DIABETES MAKE HEALTHY AND SUSTAINABLE LONG-TERM HABITS STAY MOTIVATED AND ENTHUSIASTIC LIVING WITH DIABETES WHAT IS THE PROGRAM DESIGNED TO DO?

TYPE 1 DIABETES AUTOIMMUNE DESTRUCTION OF INSULIN-PRODUCING BETA CELLS IN THE PANCREAS PANCREAS PRODUCES LITTLE OR NO INSULIN COMBINATION OF GENETIC AND ENVIRONMENTAL FACTORS REQUIRES FREQUENT ADMINISTRATION OF INSULIN TO MANAGE BLOOD SUGAR LEVELS

TYPE 2 DIABETES LIFESTYLE DISEASE RESULTS LARGELY FROM HIGH CALORIE OR HIGH FAT DIET, WITH INFREQUENT EXERCISE ASSOCIATED WITH EXCESS WEIGHT GAIN, OBESITY ONE OR BOTH OF FOLLOWING IS TRUE: PANCREAS DOES NOT MAKE SUFFICIENT INSULIN MUSCLE AND LIVER DO NOT UTILIZE INSULIN WELL ORAL MEDICATIONS AND/OR INSULIN NEEDED TO ACHIEVED TARGETED BLOOD SUGAR LEVELS

BOTH TYPE 1 & 2 DIABETES ELEVATE YOUR RISK FOR… HEART DISEASE STROKE KIDNEY FAILURE BLINDNESS LIMB AMPUTATION NERVE DAMAGE SEXUAL DYSFUNCTION

INSULIN RESISTANCE OCCURS WHEN MUSCLE, LIVER, FAT TISSUE DO NOT USE INSULIN EFFICIENTLY; GLUCOSE BUILDS UP IN THE BLOOD CAUSING HIGH BLOOD SUGAR VALUES. INSULIN RESISTANCE IS CAUSED BY EXCESS FAT (LIPIDS) IN TISSUES NOT DESIGNED TO STORE FAT SUCH AS YOUR LIVER AND MUSCLE TISSUE; WHEN THESE TISSUES ACCUMULATE FAT OVER TIME, THEY LOSE THEIR ABILITY TO RESPOND TO INSULIN EFFECTIVELY. WHILE CARBOHYDRATE RICH FOODS MAY INCREASE BLOOD SUGARS…CARBOHYDRATE RICH FOODS DO NOT CAUSE INSULIN RESISTANCE. FOODS THAT ARE HIGH IN FAT BLOCK INSULIN’S ABILITY TO DO IT’S JOB.

HOW CAN YOU INCREASE YOUR INSULIN SENSITIVITY? TIP # 1: EAT A LOW FAT DIET Eating a diet low in overall fat can significantly increase your insulin sensitivity, resulting in lower blood sugar values. Eating foods that are low in fat prevents fat from accumulating in the muscle and liver, which also reduces blood sugar values.

TIP # 2: EXERCISE FREQUENTLY All forms of exercise enhance insulin sensitivity and help reduce blood sugar levels. Adopting a frequent & consistent exercise regimen is the most powerful method for increasing insulin sensitivity.

PROGRAM GOALS GOAL # 1: LOSE A MINIMUM OF 7 % OF YOUR BODY WEIGHT BY EATING HEALTHY 1 GOAL # 2: PERFORM 180 MINUTES OF PHYSICAL ACTIVITY PER WEEK 2 GOAL # 3: REDUCE HGBA1C LEVEL TO BELOW 7.0 3

NEW ENGLAND JOURNAL OF MEDICINE STUDY & REDUCING A1C Study enrolled more than 3,000 individuals with prediabetes Study Demonstrated… 7 % Body weight loss Incorporating 150 minutes exercise per week Almost twice as effective at reducing blood sugar than taking metformin alone Studies have shown that reducing A1C to below 7.0 can significantly reduce risk for microvascular complications (damage to tiny blood vessels) .

TARGET BLOOD SUGAR LEVELS Fasting Blood Sugar 80 – 130 mg/dl Postprandial Blood Sugar (taken two hours after a meal) Less than 180 mg/dl

WHAT TO LOOK FORWARD TO EACH WEEK… Bring these things each week… Log Book Positive attitude!! Each week we will set and review behavioral goals. You can find the DiAMC curriculum on our website www.diamc.com/lessons