1. Lesson 12: Creating a Long-term and Sustainable Lifestyle with Diabetes

2. LEARNING OBJECTIVES

3. IMPORTANT TO SLEEP 7-8 HOURS PER NIGHT TO SUCCESSFULLY LOSE WEIGHT
ADEQUATE SLEEP = LESS WEIGHT GAIN
SLEEP LOSS ASSOCIATED WITH DIABETES, OBESITY, HEART DISEASE
SLEEP LOSS CAN IMPAIR YOUR MOOD
IF YOU HAVE DIFFICULTY SLEEPING, CONSIDER THE FOLLOWING:
ADOPT REGULAR MEDITATION PROCESS TO HELP ACHIEVE MENTAL CALMNESS
ADOPT REGULAR YOGA PRACTICE TO HELP ESTABLISH A STRONG MIND-BODY CONNECTION
KEEP A SLEEP LOG TO DOCUMENT HOW MANY HOURS SLEEPING PER NIGHT
IF YOU DON’T FEEL RESTED IN THE MORNING, CONSULT YOUR PHYSICIAN
SLEEP MORE, WEIGH LESS!

4. STRESS NEGATIVELY AFFECTS YOUR HEALTH
WHEN YOU FEEL STRESSED, ADRENAL GLAND SECRETES ADRENALINE; FIGHT OR FLIGHT HORMONE, PREPARES YOU TO FIGHT OR RUN IN RESPONSE TO DANGER
WHEN YOU ARE STRESSED FOR LONG PERIODS OF TIME, ADRENAL GLAND SECRETES CORTISOL.
INCREASED ADRENAL AND CORTISOL RAISE BLOOD SUGAR LEVELS AND CAN INTERFERE WITH SLEEP PATTERNS.

5. STEPS TO MANAGE STRESS REACH OUT TO OTHERS FOR SUPPORT.
SAY NO TO SITUATIONS THAT MAKE YOU FEEL UNCOMFORTABLE.
SAY NO WHEN YOU ARE ASKED TO DO SOMETHING YOU DON’T WANT TO DO.
DELEGATE YOUR WORKLOAD TO OTHER IF POSSIBLE.
TAKE CONTROL OF YOUR TIME SO THAT OTHER PEOPLE DO NOT.
PLAN AHEAD FOR UPCOMING SITUATIONS THAT YOU KNOW ARE HIGH STRESS.
REMIND YOURSELF OF YOUR LARGER GOAL – EXCEPTIONAL HEALTH.
REACH OUT TO OTHERS FOR SUPPORT.
CALMLY COMMUNICATE WITH OTHERS IF YOU ARE FEELING STRESSED. ASK FOR HELP.
BE PHYSICALLY ACTIVE AS METHOD FOR CONTROLLING STRESS; IT IS A POWERFUL STRESS RELIEVER THAT CAN SIGNIFICANTLY IMPROVE ABILITY TO HANDLE FRUSTRATING PEOPLE AND SITUATIONS.

6. CREATE A STRESS MANAGEMENT ACTION PLAN
CATCH STRESS EARLY.
BEWARE OF THE WARNING SIGNS INCLUDING ANGER, SHOUTING, FRANTIC BEHAVIOR, CONFUSION, FAST TALKING.
TAKE A 10 MINUTE BREAK.
GO FOR A WALK BY YOURSELF OR WITH A FRIEND.
GET HEART RATE MOVING, BE ACTIVE TO HELP MANAGE A POTENTIALLY STRESSFUL SITUATION
BREATH DEEPLY BY TAKING A 5 SECOND INHALE, FOLLOWED BY 5 SECOND EXHALE.
MEDITATING EVEN FOR SHORT PERIOD OF TIME CAN SIGNIFICANTLY REDUCE STRESS LOAD AND IMPROVE MOOD
MEDITATE FOR 10 MINUTES AT A TIME.
PERFORM YOGA.
PERFORM BREATHING EXERCISES DAILY
ENGAGE IN POSITIVE SOCIAL INTERACTION WITH FRIENDS & FAMILY ON A DAILY BASIS.

7. ADDICTIVE FOODS CAN HARM YOUR HEALTH
REFINED SUGARS AND CHOCOLATE TRIGGER THE RELEASE OF OPIATES.
OPIATES ARE CHEMICALS THAT TRIGGER THE RELEASE OF DOPAMINE.
DOPAMINE IS RESPONSIBLE FOR FEELINGS OF PLEASURE.
CHEESE, DAIRY PRODUCTS, AND MEAT HAVE COMPOUNDS THAT TRIGGER THE RELEASE OF OPIATES, AS WELL.

8. FOOD ADDITIVES
FOOD ADDITIVES ARE FOUND IN PACKAGED AND PROCESSED FOOD, AND CAN ALSO CAUSE FOOD ADDICTIONS.
FLAVOR ENHANCERS
TEXTURIZERS
ARTIFICIAL SWEETENERS
COLORINGS
PRESERVATIVES
SYNTHETIC VITAMINS AND MINERALS
AVOID FOOD ADDITIVES, DECREASED DESIRE FOR REFINED PRODUCTS

9. STEPS TO OVERCOME ADDICTIVE FOODS
OUT OF SIGHT, OUT OF MIND!
HAVE A HEALTHY BREAKFAST CONTAINING 100% WHOLE FRUITS AND VEGETABLES.
CONSUME FOODS THAT EVEN BLOOD SUGAR VALUES MULTIPLE TIMES PER DAY.
DON’T CUT CALORIES; EAT HEALTHY FOODS.
IDENTIFY AND BREAK YOUR CRAVING CYCLES.
EXERCISE FREQUENTLY IN ORDER TO SLEEP WELL.
ASK FOR SOCIAL SUPPORT FROM YOUR FRIENDS AND FAMILY.

10. LET’S REVIEW YOUR PROGRESS OVER PROGRAM…
HAVE YOU MADE CHANGES TO BE MORE ACTIVE?
HAVE MADE CHANGES TO REDUCE FAT INTAKE?
HAVE YOU MADE CHANGES TO EAT MORE WHOLE CARBOHYDRATES?
3 GOALS WITH PROGRAM
LOSE 7 % OR MORE OF YOUR BODY WEIGHT
A1C LESS THAN 7.0
180 MINUTES OF PHYSICAL ACTIVITY EVERY WEEK
WEEK 12+ SERVINGS
VEGETABLES: 8-12 SERVINGS
FRUITS: 2-6 SERVINGS
LEGUMES: 2-3 SERVINGS