Diagnosed with type 2 diabetes? Simple steps to start
Jill Weisenberger, registered dietitian, certified diabetes educator, author of Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health and I sat down and talked about several diabetes-related topics. This was one in the series – a short interview on very simple things a person newly diagnosed with diabetes can do. To see the interview on video scroll to the bottom. To see all diabetes-related interviews, watch the Diabetes Playlist.
|Neily||Someone is diagnosed with diabetes but their appointment with the registered dietitian is a few weeks away. What would you recommend?|
|Jill||We’re talking about someone with type 2 diabetes. I think you should just start with what you know to be a healthy plate. So, a lot of vegetables, not a lot of fatty foods, not a lot of sweets, spread your food throughout the day, don’t skips meals. And that – for someone newly diagnosed with type 2 diabetes – is probably enough until their appointment.|
|Jill||For someone who is overweight with type 2 diabetes, I would do all of that but add in a little bit more of portion control.|
|Neily||Excellent. So people often despair, but it’s just really that eating a healthy diet till you get to that appointment with the dietitian who can personalize it.|
|Jill||And a dietitian is not going to take away your favorite foods.|
|Jill||I always tell people you can eat any food you want but you cannot eat everything you want. You have to make choices. If you want the bread, don’t have the pasta. Or you don’t have the chocolate cake or the chocolate kisses. You have to make choices. It’s just like money. You have the money to go buy something but you don’t have money to buy everything.|
|Neily||Great…wonderful! Again, Jill Weisenberger, author of Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health.|
Jill Weisenberger – author of Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health in conjunction with the American Diabetes Association – talks to Neily on Nutrition about keeping motivation with diabetes and/or weight management. Jill is a registered dietitian and a certified diabetes educator. (To watch interview on YouTube, scroll to the bottom.)
|Neily:||So, what are some of the challenges? There is a lot of great information in the book (Diabetes Weight Loss Week by Week) but what are the take home messages that you would like people to know?|
|Jill:||Diabetes Weight loss Week by Week’ is a very practical book. It is not a prescriptive diet so it will work with anybody using strategies: skills, strategies, planning – not will power. Will power never works for more than a short period of time. One of the things that I have right at the outset of the book is for preparing to be successful. So you know how people when they start on a plan are very very motivated? Motivation is up there but it doesn’t stay. Very normal for motivation to wax and wane.So, one of the things I suggest is while you are very motivated, gather what I call a motivation kit. Get a box or notebook and put everything in there that motivates you. Because when your motivation is high, you put things in there and when your motivation is down, you can go back to it. So maybe it is magazine articles, maybe it is photographs, affirmations, a list of the reasons that you want to lose weight, a list of the benefits that you will get by losing weight and controlling blood glucose. All those things, keep them all in one spot where it is easy to reach because you want to add to it often and you want to go and get motivation from it often.|
|Neily:||Great idea! A motivation box. Excellent. That’s a great idea not just for anyone with diabetes but for weight loss in general!|
|Neily:||Thanks. This is Neily on Nutrition and Jill’s book Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health.|
By Ashley Harvill, Dietetic Student
It’s that time—warm air, backyard barbecues and getting the swimming pool ready. It’s difficult to avoid the taunting images on magazine covers and department store commercials. This year, instead of hiding in cover-ups or avoiding outdoor parties, here are small, easy changes that can get you one step closer to being swimsuit ready.
- Eat a good breakfast. Eating a nutritionally balanced breakfast of lean protein, carbohydrates and healthy fats is a fantastic way to start your day. By not skipping breakfast, you can control weight more and have better performance throughout the day. Another benefit—you will be less ravenous at lunch because you are not working on an empty stomach. This will save calories in the long run and your stomach will thank you for not overindulging.
- Exercise. This one word carries so much weight! You don’t need to live at the gym to get ready to fit into that swimsuit or shorts and tank top. The American College of Sports Medicine recommends 30-60 minutes of moderate-intensity exercise (5 days per week) or 20-60 minutes of vigorous-intensity exercise (3 days per week). Saying “NO” to one television show and taking a walk outside or playing with your kids at the park will not only burn calories but will boost mood and give you the opportunity to spend quality time with loved ones.
- Eliminate one or two sugar filled drinks. If you survive off Coca-Cola, Dr. Pepper or Red Bull and water intake is seriously lacking, try to replace 1-2 soft drinks/energy drinks with an 8 ounce glass of water. Take baby steps to cutting back on the sugar and adding water. Start off by replacing a full sugar drink with a diet drink for two weeks. Then, replace the diet drink with crystal light or tea for two weeks. Lastly, try drinking just water. You should notice weight loss just by cutting out sodas.
- Add more fruits and vegetables. Add a serving of fruits or vegetables at every meal and eat these first. Be realistic too. If you hate asparagus, don’t make yourself eat it. Eat something you like and periodically re-introduce it to your palate by cooking it different ways. Hopefully, your taste buds will adjust and you will love something you thought you hated.
- Take the stairs. Oh the dreaded stairs! We all know that taking the elevator is the easy way and you might need to get to your office faster; however, take a couple of minutes to get in the extra exercise. If feeling extra ambitious, walk up every other step to make your muscles work just a bit more. You can also use this time to clear your head and take a little break from all the hustle and bustle in the office.
- Create a food journal. This is a fantastic way to track what you eat, how much and how often. If you are tech savvy, use a website or application on your smart phone to track your food. This can really put into perspective how many calories you take in.
By incorporating these 6 steps hopefully you’ll be more confident
removing your swimsuit cover-up!
If you don’t love it, don’t eat it!
Have you ever taken a bite of food that wasn’t all that great but you went ahead and ate it anyway? I have been guilty of that and perhaps you too. It happens a lot around the holidays but it can happen anytime throughout the year: at a party, or someone brings something to the office or someone maybe even gives you a box of chocolates – great chocolates and something that you expect to be wonderful. You take a bite and it’s not what you expected. (You thought it would be much better.) But you ate it anyway. Why? If you don’t love it, don’t eat it!
If however it’s great, then savor the flavor and enjoy every single mouthful! Really take advantage of how wonderful it is. Because it’s a treat. BUT, if you don’t love it, don’t eat it. It will just be a waste on your waist. Wasted calories.
Jennifer Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach
Big news in the media last week – at least in the world of nutrition and healthcare – Paula Deen made public that she was diagnosed with type 2 diabetes three years ago. Numerous people have blogged about it and rendered their opinions. My colleague Angela Lemond, RD, CSP, LD and I had a chat about it. Tune in!