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isodoit.com / Behavior Rx / Lifestyle | Disease and Education | Health-Related Knowledge and Skills
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Doers: 21 | 
Form: Operative Task | 
Phase: Execution | 
Type: Event | 
Level: 1 | 
Code:
Start: May 22, 2019 | 
When:  | 
Duration: 10 Minute(s)
Goal: this task will improve the effectiveness of the goal to take care of your health and add vibrancy to your life.  (show more)
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Form: Operative Task | 
Title: Pre-Diabetes - A Path to Hope | 
Phase: Execution | 
Type: Event | 
Level: 1 | 
Duration: 10 Minute(s)
step instructions response
1 Okay, so your doctor told you the big news. You are pre-diabetic.

What the heck does that mean and what do you do about it?

For starters, do you take this seriously?

*If you've done these steps before, then skip to #8-15.
2 If you answered, "yes", then you're correct. This is an issue to be taken seriously.

If you answered, "no", then please stay with us and see if we can convince you that you can actually have fun while preventing a very serious, chronic illness.

Are you interested in proceeding?
3 We'll start with the risk factors, but then we're going to get quickly into the one or two things you can do NOW to prevent diabetes AND have FUN doing it!

The CDC says to watch it if you are:

* Overweight
* Over 45
* Family History of Type 2 Diabetes
* Physically active less than 3 times a week (30 minutes or more each time)
* Had gestational diabetes or gave birth to a baby more than 9 lbs.

Race and ethnicity are also factors:

* African Americans
* Hispanic and Latino/Latina
* Native Americans
* Pacific Islanders
* some Asian Americans

Do you fit into any of these categories? If so, which one(s)? You may list your risk factors in the space provided.
4 This is why you don't want to develop diabetes:

* Heart disease
* Stroke
* Impotence
* Blindness and other eye-related conditions
* Kidney disease (that may lead to dialysis and even cardiac arrest)
* Difficulty in wound healing
* Amputated limbs

Are you willing to take your present condition seriously enough to make one or two changes in your lifestyle starting today?
5 If you answered willing, then diet and exercise top the list. You already knew that, huh?

Let's start with our favorite. Food. We love it. We love to eat it and we love to celebrate with it and we love to pacify our stress with it.

But some foods are just not our friends. They sabotage us, which is why we now have this pre-diabetic condition that we have to take very seriously. Ugh!

So...how to make diet changes enjoyable.

Go to the demo tab to watch Coach Lana. She will explain this new diagnosis and generate some ideas that don't make you want run to the fridge in sheer panic and rebellion.

Select "Successful" when you have finished the video. Wipe that crumb off your mouth while you're at it.
6 We don't want to turn your kitchen or your nerves upside down.

Let's begin by listing the foods you love and WILL NOT give up in the space provided.
7 How confident are you that you can limit the portion and frequency of the foods you adore and can't give up entirely?
8 Let's add some re-enforcement to your sense of confidence - or lack of it.

Begin by listing the foods that you can easily limit portion and frequency. Include beverages such as sugary drinks and alcohol.

Make sure to add foods you've limited today.
9 Star this step:

Think of replacement food that you genuinely enjoy.

List the replacement food you chose to eat today.

They could include:
* Leafy green vegetables (broccoli, kale, spinach, etc.)
* Carrots, tomatoes, peppers and an occasional avocado
* Soy burgers
* Blueberries, strawberries, raspberries, etc.
* A handful of walnuts or almonds each day
* Lean meat like turkey or chicken
* Fish such as salmon
* Beans and other legumes
* Refrigerate sliced carrots or apples in baggies for quick snacks that reduce cravings

Keep going with this. You know which food is good for you. If not, stop right now and call your doctor to refer you to a nutritionist or dietician. Return when you've finished the call.

If you decide to talk to a nutritionist or dietician, make sure you find one you really respect and get along with. This generates a "feel good" attitude that makes you want to keep going.
10 How about water consumption? You know water is your friend, right?

So...be friends. Will you commit to drinking 64 oz. of water a day - more if the weather is hot and/or humid?

24 of those ounces should be consumed before noon.

Will you commit to the 64 oz each day with 2 glasses of H2O before noon?
11 Here's a step you can do every day to increase your success:

List what you had for breakfast, lunch and dinner, including any snacks and beverages during the day. Don't forget to include how much water you drank.
12 Let's push a bit more.

Portion control.

You're smart. You know what we mean.

If you can't see the bottom of your plate, you're eating way too much.

Visualize the size of your stomach. Forget that. Get an image of a normal human stomach in your mind. A normal, adult tummy is about 10 inches by 4 inches when fully stretched. Get a measuring tape.

How much food and drink are you putting into that organ each day? It holds about 1 liter. Find something in your kitchen that equals 1 liter.

How much are you willing to reduce your meal portions in order to give your tummy and pancreas the break they are telling you they have to have in order to survive?
13 Exercise. Seriously, you're going to have to move that heinie if you want to get tiny.

Write two or three types of strenuous, physical activity that you would enjoy doing a total of four times a week for 30 minutes each time.

Make sure to list the exercise you did today and the length of time you did it.
14 Here's a game changer that has been shown to make a difference:

Would you commit to walking for 30 minutes a day immediately after one of your meals?

That could also mean walking more during the day to do errands, grocery shopping, parking farther away from your destination, climbing stairs, etc.

OR you could ride a bike a few times a week before breakfast, after lunch or dinner.

Your goal is to do at least one of these four times a week for 30 minutes each.

Have you done any of these activities today?
15 Will you add a new activity to your week in order to get your mind off food and onto something that inspires you and others?

Ideas include:
* Hospital, hospice or long-term care visitation
* Babysitting for a single mom or dad in your neighborhood
* Mentor a youth in your area
* Take time to talk to a young person each afternoon or evening whose parents are divorced or widowed
* Hold babies in the NICU to give a nurse a break
* Organize a bridge game for widows or the elderly
* Go to the park and chat with someone who needs a friendly conversation and a warm smile
* Help out at a small business if you have the time
* Check into local nonprofits to see if they could use your expertise

Do any of these resonate? If so, list the ones you like in the space provided.

If not, think about what you could do that would genuinely excite you.

Did you participate today in an activity that inspired you? If so, describe it.
16 Now, will you call or visit a friend and ask your buddy to hold you accountable for the changes in diet, exercise and activity that you decided upon?

Your best bet for success is to reschedule the Pre-Diabetic steps and do them every day, posting to the Behavior Rx community or team for encouragement.

Will you reschedule it and commit to doing it every day?
17 How helpful were these suggestions?

If you said fairly good or worse, please make sure you post to the publisher's journal at the bottom of the pate with your response, so we can offer something that helps you more.

You're also welcome to join our Behavior Rx team or the smaller community of people doing these steps together. Simply include your email in the last open box on the page and we'll send you the link to join. Click and you're in.

Thanks! And all the best to you in this new adventure!
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