Presentation on theme: "Michael Randone Matthew Heesch Daniel Woodcock. The hidden dangers of sugar drinks and treats Healthy snack alternatives Quick and easy workouts."— Presentation transcript:
The hidden dangers of sugar drinks and treats Healthy snack alternatives Quick and easy workouts you can do anywhere Topics for today: Diabetes
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.
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)
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
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
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
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!
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
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.
What is diabetes? What causes it? What are the symptoms? What are the complications? How can we prevent it?
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
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
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
Type 1 Genetic disease Partially inherited but needs an environmental trigger Coxsackie B4 virus Unrelated to lifestyle
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
Genetic defects of β -cell function Genetic defects in insulin processing or insulin action Exocrine pancreatic defects Endocrinopathies Infections Drugs
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)
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
Hypoglycemia Abnormally low blood glucose Caused by incorrectly timed insulin, incorrectly timed exercise, not enough food Symptoms Agitation Excessive sweat Weakness Coma Seizures Death
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
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
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
What is your fasting blood glucose? When was your glucose last checked?
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
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
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
Delay or prevent type 2 diabetes with Regular physical activity Dietary changes Weight loss
How much do you weigh? How much is 5 to 10% of your weight?
Making sensible food choices 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
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.
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! Worst Sweet Indulgence
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
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! Better Alternative
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
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
Lets visit www.menshealth.com/eatthis For more examples
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
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.
LUNCH SNACKS: Fruit snacks might as well be called gummy bears! With lots of high fructose corn syrup and preservatives, they’re a small step up from candy. Instead, send them off with string cheese, almonds, or PB and crackers
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.
VEGETABLES: Not the veggies, but the toppings. When you smother veggies with cheese or ranch dressing, you’re getting tons of saturated fats. Try steaming, roasting, or sautéing when possible
EAT WHOLE FOODS! An apple is better for you than 100% apple juice (more fiber)! If you’re 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.
STAY AWAY FROM PROCESSED! Most fast food is highly processed! If you can’t identify all the ingredients on the label, it’s probably processed. In the supermarket, try to get most of your foods on the perimeter. That’s usually where the dairy, meats, and produce are located.
BE AWARE OF YOUR BODY! Counting calories and fat grams isn’t for everyone, but you should know what you’re putting in your body and keep track of it daily. Pay attention to your body’s reaction to foods. Does it give you energy and make you crash? Does it make you feel bloated and sluggish? Maybe it’s what you ate today!
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
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 CDC’s 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”
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
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
http://www.youtube.com/watch?v=aUaInS6HIGo “Exercise is Medicine” – 23 ½ Hours Video