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Title: From Pre-Diabetes to a Passionate Lifestyle
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Goal: this task will increase the chances of the goal to control symptoms of a your medical condition.
Behavior Rx published this Operative Task at under Lifestyle | Disease and Education | Health-Related Knowledge and Skills
Doers: 21 | Form: Operative Task | Phase: Execution | Type: Event | Level: 1 | Code:
Start: May 22, 2019 | When: | Duration: 10 Minute(s)
  • 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 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?
  • 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 write your answer in the space provided.
  • 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

    Please read this again slowly.

    What does this mean to you in terms of taking your present condition seriously enough to make one or two changes in your lifestyle starting today?
  • 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! 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.
  • List the foods you love and WILL NOT give up in the space provided.
  • Would you consider limiting the foods you won't give up entirely?

    If so, how will you limit the portion and frequency of these yummy foods?
  • Now list the foods that you can easily give up as long as you find a replacement you genuinely enjoy.
  • Star this step:

    List your replacement foods.

    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.
  • List the beverages you absolutely WILL NOT give up under any circumstance. Include your alcoholic favorites, too.
  • List the beverages with high sugar or alcohol content that you will cut back to one or two glasses a week.
  • 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?
  • 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.
  • 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.

    Would you do one of these activities four times a week for 30 minutes each?
  • Will you add a new activity to your week in order to get your mind off food?

    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. You may do so in the space provided.
  • 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?

    Agree to check in with that friend each week and report honestly on your results.

    We're betting you're going to start a movement in your community!
  • 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 with your response, so changes can be made.

    Let us know what is different about you that would help us make the right suggestions in the future.

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