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Sugar isn’t always so sweet: What YOU can do to prevent pre-diabetes and maintain a healthy lifestyle

Sugar isn’t always so sweet: What YOU can do to prevent pre-diabetes and maintain a healthy lifestyle. Michael Randone Matthew Heesch Daniel Woodcock. Topics for today:. The hidden dangers of sugar drinks and treats. Diabetes. Healthy snack alternatives.

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Sugar isn’t always so sweet: What YOU can do to prevent pre-diabetes and maintain a healthy lifestyle

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  1. Sugar isn’t always so sweet: What YOU can do to prevent pre-diabetes and maintain a healthy lifestyle Michael Randone Matthew Heesch Daniel Woodcock

  2. Topics for today: • The hidden dangers of sugar drinks and treats • Diabetes • Healthy snack alternatives • Quick and easy workouts you can do anywhere

  3. 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.

  4. USDA Recommendations For a healthy diet, the average American should consume no more than: 2,000-2,500 calories a day 271g carbohydrates per day 65g 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)

  5. Bad Fats These fats increase the risk of heart disease and raise cholesterol and weight

  6. Healthy Fats Choose these instead to lower your risk of heart disease and cholesterol levels

  7. Recommendations… 10% of calories from sugar 9-13 teaspoons / day (based on 2,000 calorie diet) Currently 42.5 teaspoons / day Sugar shocker mix and match game

  8. 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 / year 1970 – 123lbs / year 2011 – 152lbs / year This equals 3lbs (6 cups) a week!

  9. 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 intake

  10. 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.

  11. Soda 20 Years Ago Today 85 Calories 6.5 ounces 250 Calories 20 ounces

  12. Coca-Cola

  13. Mountain Dew

  14. Minute-Maid Orange Juice

  15. CapriSun Pacific Cooler

  16. Diabetes

  17. What is Diabetes?

  18. Diabetes What is diabetes? What causes it? What are the symptoms? What are the complications? How can we prevent it?

  19. What is Diabetes? • Group of metabolic diseases in which a person has chronic high blood sugar • Pancreas does not produce enough insulin • Cells do not respond to the insulin that is produced

  20. Types of Diabetes • Type 1 Diabetes (DM1) • Condition where body fails to produce insulin • Previously called Juvenile Diabetes • Usually diagnosed in children and young adults • Type 2 Diabetes (DM2) • Condition where cells fail to use insulin properly • Previously called Adult Onset Diabetes • Most common form • Common complication of obesity • Most often diagnosed in adults, however this is changing

  21. Types of Diabetes • Gestational Diabetes • Can appear during pregnancy • High blood glucose during pregnancy • High risk for DM2 later in life • Pre-Diabetes (Metabolic Syndrome) • Comes before DM2 • Blood glucose higher than normal, but not yet diabetes • You can have pre-diabetes and not know it

  22. What Causes Diabetes? • Type 1 • Genetic disease • Partially inherited but needs an environmental trigger • Coxsackie B4 virus • Unrelated to lifestyle

  23. What Causes Diabetes? • Type 2 • Primarily due to lifestyle factors, but also genetics • Obesity (BMI > 30) • Lack of physical activity • Poor diet • Excess intake of sugary foods and drinks • Excess intake of saturated and trans fats • Stress • Urbanization

  24. Type 2 continued Genetic defects of β-cell function Genetic defects in insulin processing or insulin action Exocrine pancreatic defects Endocrinopathies Infections Drugs

  25. 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)

  26. Diabetic Emergencies • Diabetic ketoacidosis (DM1) • Results from shortage of insulin which causes the body to burn fatty acids producing acidic ketone bodies • Causes rapid deep breathing, nausea, vomiting, abdominal pain, altered consciousness and even death • Characterized by the fruity scent of acetone in breath • Hyperosmolar nonketotic state (DM2) • High blood sugar causes sever dehydration which can lead to coma or death

  27. Complications (acute) • Hypoglycemia • Abnormally low blood glucose • Caused by incorrectly timed insulin, incorrectly timed exercise, not enough food • Symptoms • Agitation • Excessive sweat • Weakness • Coma • Seizures • Death

  28. Complications (acute) • Respiratory Infections • Immune response impaired in those with diabetes • Reduces function of immune cells and increases inflammation • Increased susceptibility to respiratory infections • Pneumonia • Influenza • Bronchitis

  29. Complications (chronic) • Damage to blood vessels (angiopathy) • Microvascular disease • Cardiomyopathy • Nephropathy • Retinopathy • Amyotrophy • Macrovascular disease • Coronary artery disease • Myonecrosis • Peripheral vascular disease • Stroke

  30. Complications (chronic) • Neuropathy • Abnormal and decreased sensation • Starts in feet but spreads to fingers and hands • Occurs in 15% of all patients • Precedes 84% of all lower leg amputations • Causes major increase in mortality rates

  31. Diagnosing • How are diabetes and pre-diabetes diagnosed? • Diabetes • Fasting blood glucose of 126 mg/dl or higher • Pre-diabetes • Fasting blood glucose of 100 - 125 mg/dl

  32. Preventing Diabetes • What is your fasting blood glucose? • When was your glucose last checked?

  33. 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 diabetes

  34. 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

  35. Preventing Diabetes • Diabetes is serious • You will be healthier if you can delay or prevent diabetes • Diabetes is common • But, you can reduce your risk by losing weight

  36. Preventing Diabetes • Delay or prevent type 2 diabetes with • Regular physical activity • Dietary changes • Weight loss

  37. Losing 5 to 10% • How much do you weigh? • How much is 5 to 10% of your weight?

  38. Losing 5 to 10% of Your Weight

  39. Preventing Diabetes • 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 foods • Making sensible food choices

  40. 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.

  41. 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 flavors

  42. 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.

  43. The Worst Food In America 2,900 Calories 182g fat 240g carbs

  44. Worst Burger Worst Sweet Indulgence Carl’s Jr Double Six Dollar Burger 1,520 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!

  45. Worst Coffee Worst Sandwich 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 sodium

  46. Worst Fast Food Chicken Meal Better Alternative McDonalds Chicken Selects Premium Breast Strips with Ranch Sauce 830 calories 55g fat 48g carbs (Add fries and a soda=1,710 cal) 20 Piece Chicken McNuggets with BBQ Sauce It will save you 530 calories!

  47. Worst Drink Better Alternative 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!

  48. Worst Crunchy Snack Better Alternative 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

  49. Better Alternative Worst “Healthy” Snack Pop Tarts Whole Grain Brown Sugar Cinnamon (2 pastries) 400 calories 14g 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

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