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Michael Randone Matthew Heesch Daniel Woodcock Slide 2 The hidden dangers of sugar drinks and treats Healthy snack alternatives Quick and easy workouts you can do anywhere Topics for today: Diabetes Slide 3 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. Slide 4 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) Slide 5 Type of Bad FatFood Source Saturated FatAnimal products, eggs, dairy, lard, butter, coconut and palm oils Trans FatHydrogenated veggie oils, commercial baked goods (cookies, crackers, cakes) fried foods, shortening, margarine Dietary CholesterolAnimal products (meat, poultry, seafood, eggs, dairy, lard, butter) These fats increase the risk of heart disease and raise cholesterol and weight Slide 6 Type of Healthy FatFood Source Monounsaturated FatOlive oil, peanut oil, canola oil, avocado, nuts and seeds Polyunsaturated FatVeggie oils (safflower, corn, sunflower, soy), nuts and seeds Omega-3 Fatty AcidsFatty, coldwater fish (salmon, mackerel, herring), flaxseeds, walnuts Choose these instead to lower your risk of heart disease and cholesterol levels Slide 7 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 Slide 8 25.8 million children and adults in the United States8.3% 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! Slide 9 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 Slide 10 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 dont have the nutrients of milk and juice. Slide 11 250 Calories 20 ounces 85 Calories 6.5 ounces 20 Years AgoToday Slide 12 Slide 13 Slide 14 Slide 15 Slide 16 Slide 17 Slide 18 What is diabetes? What causes it? What are the symptoms? What are the complications? How can we prevent it? Slide 19 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 Slide 20 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 Slide 21 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 Slide 22 Type 1 Genetic disease Partially inherited but needs an environmental trigger Coxsackie B4 virus Unrelated to lifestyle Slide 23 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 Slide 24 Genetic defects of -cell function Genetic defects in insulin processing or insulin action Exocrine pancreatic defects Endocrinopathies Infections Drugs Slide 25 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) Slide 26 Slide 27 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 Slide 28 Hypoglycemia Abnormally low blood glucose Caused by incorrectly timed insulin, incorrectly timed exercise, not enough food Symptoms Agitation Excessive sweat Weakness Coma Seizures Death Slide 29 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 Slide 30 Damage to blood vessels (angiopathy) Microvascular disease Cardiomyopathy Nephropathy Retinopathy Amyotrophy Macrovascular disease Coronary artery disease Myonecrosis Peripheral vascular disease Stroke Slide 31 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 Slide 32 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 Slide 33 What is your fasting blood glucose? When was your glucose last checked? Slide 34 Get your blood glucose checked for pre-diabetes if you arechecked 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 Slide 35 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 Slide 36 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 Slide 37 Delay or prevent type 2 diabetes with Regular physical activity Dietary changes Weight loss Slide 38 How much do you weigh? How much is 5 to 10% of your weight? Slide 39 Slide 40 Making sensible food choices A series of books by the editors of Mens Health Magazine Highlights the good, bad, and the ugly in our current food culture Presents several healthier options for popular convenience type foods Slide 41 Youll 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. Slide 42 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 Slide 43 Aussie Fries topped with melted Monterey Jack, Cheddar, bits of fresh chopped bacon and served with a spicy ranch dressing. Slide 44 2,900 Calories 182g fat 240g carbs Slide 45 Carls 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! Worst Sweet Indulgence Slide 46 Starbucks Venti Strawberries & Crme 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 Worst Sandwich Slide 47 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! Better Alternative Slide 48 Jamba Juice Chocolate Mood Power Smoothie 900 calories 10g fat 183g carbs 166g sugar (= 2 pints Ben & Jerrys Butter Pecan Ice Cream) Jamba Juices All Fruit Smoothies They have no added sugar. Always get the small 16oz size! Better Alternative Slide 49 Gardettos Special Request Roasted Garlic Rye Chips 160 calories 10g fat (2g sat. fat, 2.5g trans) 40mg sodium Fat equivalent=3 strips bacon Snyders Sourdough Nibblers (16 pieces) 120 Calories 0g fat 100mg sodium Better Alternative Slide 50 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 Better Alternative Slide 51 Quaker 100% Natural Granola, Oats, Honey & Raisins 420 calories 12g fat (7g saturated) 30g sugar More sugar than Cocoa Pebbles! Calorie equivalent= 8 chicken wings! Kashi Go Lean 140 calories 1g fat (0 saturated) 10g fiber 6g sugar 13g protein Better Alternative Slide 52 Lets visit www.menshealth.com/eatthis For more examples Slide 53 CEREAL: Sugary cereals are essentially cookies. Trix and Lucky Charms have more sugar than ice cream bars. Watch for serving sizes when checking nutritional facts Slide 54 JUICE: Individually packed juices like Capri Sun and Sunny Delight are sugar water with token amounts of juice. Some have as much sugar as soda. Watch out for apple and grape juice (even 100% juice) which has lots of natural sugars. Orange and Cranberry are better. Slide 55 LUNCH SNACKS: Fruit snacks might as well be called gummy bears! With lots of high fructose corn syrup and preservatives, theyre a small step up from candy. Instead, send them off with string cheese, almonds, or PB and crackers Slide 56 BREAD: White bread, specifically, has loads of refined white flour and high-fructose corn syrup. Make sure to use whole grain breads with at least 3g of fiber. Slide 57 VEGETABLES: Not the veggies, but the toppings. When you smother veggies with cheese or ranch dressing, youre getting tons of saturated fats. Try steaming, roasting, or sauting when possible Slide 58 EAT WHOLE FOODS! An apple is better for you than 100% apple juice (more fiber)! If youre going to eat Mac & Cheese, get something that uses real cheese or (better yet) make it yourself! Eat whole grains like whole wheat, quinoa, oats, buckwheat, corn, and rice. Slide 59 STAY AWAY FROM PROCESSED! Most fast food is highly processed! If you cant identify all the ingredients on the label, its probably processed. In the supermarket, try to get most of your foods on the perimeter. Thats usually where the dairy, meats, and produce are located. Slide 60 BE AWARE OF YOUR BODY! Counting calories and fat grams isnt for everyone, but you should know what youre putting in your body and keep track of it daily. Pay attention to your bodys reaction to foods. Does it give you energy and make you crash? Does it make you feel bloated and sluggish? Maybe its what you ate today! Slide 61 Slide 62 Currently in the United States*... 64% of adults are overweight 30% of adults are obese 17% of children age 6-18 are overweight Obesity is the leading cause of unnecessary deaths, and those who are overweight or obese run a greater risk for such ailments as cardiovascular disease and diabetes *according to the Centers for Disease Control and Prevention www.cdc.govwww.cdc.gov Slide 63 A simple way to asses your risk is to calculate your body mass index (BMI) BMI can be calculated by taking your weight ( in lbs) divided by your height (in inches) squared, multiplied by 703. Ex. Someone who is 6 ft 1 inch (73 in) and 170 lbs has a BMI of 22.4 You can also use the CDCs online BMI calculator found at http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_b mi_calculator/bmi_calculator.html http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_b mi_calculator/bmi_calculator.html A BMI below 18.5 is considered Underweight 18.5-24.9 is considered Normal 25.0-29.9 is considered Overweight 30.0 and above is considered Obese Slide 64 Regular physical activity has been shown to maintain weight, reduce high blood pressure, reduce risk for type 2 diabetes, heart attack, stroke, and many forms of cancer, and reduce symptoms of depression and anxiety The American College of Sports Medicine recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week in order to maintain weight For weight loss, 300 minutes of moderate- intensity or 150 minutes of vigorous-intensity physical activity per week is suggested Slide 65 Examples of moderate-intensity physical activity include: - brisk walking - light yardwork - light snow shoveling - riding a bike at a casual pace Examples of vigorous-intensity physical activity include: - running or jogging - lap swimming - cross-country skiing - team sports such as football or basketball Slide 66 http://www.youtube.com/watch?v=aUaInS6HIGo Exercise is Medicine 23 Hours Video