This is the sixth week of a 12-week program where we will adapt the principles outlined in Dr. Kelly Traver’s life-changing book, “The Program.” Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:
- Show up and comment weekly.
- Undertake the weekly exercises and report on your efforts.
- Playfully and enthusiastically encourage others who comment.
This week’s chapter on diminishing your risk of diabetes is jam-packed with practical strategies. Here are the highlights of week 6:
Diabetes Is Every Body’s Concern
Diabetes is a condition in which a person has a higher-than-normal blood sugar level (also called blood glucose level). Diabetes is diagnosed when a person’s fasting blood sugar level is over 125 mg/dl (milligrams per deciliter) Prediabetes is diagnosed when the blood sugar level is 100 to 125 mg/dl. According to Dr. Traver, type 2 diabetes has reached the point of a worldwide epidemic, and the number of people with diabetes in this country is expected to double by 2025.
Excessive insulin raises blood pressure, reduces the protective (good) HDL cholesterol level and promotes fat deposits around the waist (which are bad for your heart). And untreated diabetes is serious—it can lead to heart attacks, strokes, kidney failure and blindness.
How can we reduce our risk? Two factors can’t be altered. We can’t change a genetic predisposition if we come from a family with a history of diabetes. And we can’t avoid getting older. But we can take these steps to minimize the risk:
- Maintain an appropriate weight.
- Exercise on a regular basis.
- Eat high-fiber, unprocessed complex carbohydrates combined with protein and avoid processed foods.
Dr. Traver also reminds us that not all carbohydrates are created equal and suggests several tips for incorporating healthy carbohydrates in your daily diet:
- Include a high-fiber cereal for breakfast. Enjoy low-fat popcorn for a snack.
- Eat at least five servings of fruits and vegetables per day. Eat whole fruit instead of juice. Throw vegetables into your food while cooking casseroles to add volume and bulk. Eat more beans, peas and lentils. Add them to soups, salads and side dishes.
- Blend fruit and nonfat yogurt in a blender for a healthy breakfast or snack. Add dried fruit to oatmeal, cereal, muffins and yogurt.
- Eat bread and pasta containing whole grains. Eat brown rice instead of white, and add bulgur wheat to salads, stews and casseroles. Add wheat germ to yogurt or cereal. Add crushed bran cereal or unprocessed wheat bran to muffins, breads or casseroles.
Dr. Traver also spotlights the importance of maintaining our flexibility as we age. People with type 2 diabetes and poor blood sugar control may experience limited blood flow to the tendons, which can lead to chronic tendinitis. Lack of sufficient hydration, stress and inadequate sleep can also lead to stiff and painful joints. Healthful nutrition, regular exercise, adequate sleep and stress management are essential not only to preventing type 2 diabetes but also for maintaining flexibility as our body ages.
Exercise 1: Review Your Diet
Check your cupboard, refrigerator and shopping list to make sure you have an adequate supply of healthful fruits, vegetables, whole grains and lean protein. Identify the types of carbohydrates in your diet. If you haven’t already done so, begin reducing the refined and processed carbohydrates, particularly sugar, in whatever form, contained in soft drinks, baked goods, snacks, treats and ice cream. Switch from white flour and white rice to whole-grain products and brown rice. Track your daily fiber grams this week to see if you are getting 25 to 35 grams a day.
Exercise 2: Add Flexibility Exercise to Your Routine
Walking is a simple exercise that can increase your flexibility. You can also ride a recumbent bike to limber up your muscles. If you need more ideas on flexibility and stretching exercises, you’ll find basic ideas here.
Exercise 3: Do Your Homework and Show Up
Review last week’s goals and decide on this week’s short-term goals. Leave a comment with your long-term and short-term goals in response to this blog post.
I look forward to reading this week’s comments from readers who are participating in this 12-week program.
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