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MINDFUL EATING WITH DIABETES JESSICA GIBBONS RD CDE.

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Presentation on theme: "MINDFUL EATING WITH DIABETES JESSICA GIBBONS RD CDE."— Presentation transcript:

1 MINDFUL EATING WITH DIABETES JESSICA GIBBONS RD CDE

2 EAT WHAT YOU LOVE LOVE WHAT YOU EAT WITH DIABETES MICHELLE MAY, MD MEGRETTE FLETCHER, MED, RD, CDE

3 NEW ADA GUIDELINES FALL 2013 NO ONE-SIZE-FITS-ALL INDIVIDUALIZED NO CONCLUSIVE EVIDENCE REGARDING IDEAL AMOUNT OF CARB INTAKE NO GRAM RECOMMENDATION ANYMORE WHERE DO THE CARBS COME FROM? ?FIBER GREATER THAN 50 G/DAY TO DO ANY GOOD CELIAC DISEASE CAN BE AN ISSUE LIMIT SUCROSE BASED SUGAR DRINKS ?ARTIFICIAL SWEETENERS FAT ISN’T ALL BAD GLYCEMIC INDEX HEALTHY EATING PATTERNS

4 EATING MINDFULLY IS HARD… AND EVEN HARDER WITH DIABETES! HOW DO WE TEACH OUR PATIENTS TO DO IT? HOW DO WE TEACH BY EXAMPLE? HOW DO WE EAT MINDFULLY AND CARB COUNT AT THE SAME TIME? HOW DO WE AVOID THE GUILT THAT COMES WHEN WE DO IT “WRONG”? LEARNING TO EAT MINDFULLY IS LIKE LEARNING TO PLAY THE PIANO

5 DEFINED BEING “MINDFUL” IS BEING AWARE OF WHAT IS HAPPENING RIGHT NOW DRIVING CHILDREN WORK THE WEATHER TV FOOD! IS IT OK TO EAT 7 KRISPY KREMES IN ONE SITTING? AN ENTIRE BAG OF CHEETOS? A COSTCO-SIZE BAG OF CINNAMON BEARS?

6 WHY DO WE EAT? PAY ATTENTION TO YOUR BODY IN YOUR SEAT WHY? WHAT? WHEN? WHERE? HOW? HOW MUCH? “INSTINCTIVE” EATING EATING FOR ALL THE RIGHT REASONS “OVER” EATING EATING MORE THAN IS HEALTHY/SATISFYING “RESTRICTIVE” EATING TOTAL OBEDIENCE TO ONE METHOD/DIET

7 CREATE YOUR MASTERPIECE YOU CAN MANAGE EATING WITHOUT RIGID RULES FILTER WHAT YOU HEAR BY ASKING “IS IT RESTRICTIVE IN NATURE?” BECOME MORE AWARE OF YOUR THOUGHTS/JOURNAL ALL FOODS IN MODERATION NO GOOD OR BAD FOODS NUTRITION INFORMATION IS A TOOL NOT A WEAPON MAKE HEALTHY, NOT PERFECT, CHOICES REGRET IS NORMAL, LEARN A LESSON DON’T DROWN IN GUILT “I’M IN THIS FOR THE LONG HAUL, I CAN TRUST AND NOURISH MYSELF WITHOUT RESTRICTION” THIS WORKS FOR EXERCISE TOO!

8 POSITIVE THINKING ENCOURAGING AFFIRMING POWERFUL ABUNDANCE (TIME, MONEY) FORWARD THINKING UNCONDITIONAL ACCEPTING SHADES OF GRAY EFFECTIVE REALISTIC GENTLE INWARD FOCUS SOLUTION FOCUSED

9 THE BEST TIME TO PLANT A TREE IS TODAY!

10 HUNGER SCALE FOOD TASTES BETTER WHEN YOU ARE HUNGRY CATCHING HUNGER EARLY LEADS TO HEALTHIER CHOICES EMOTIONAL EATING GENERALLY LEADS TO EATING UNHEALTHY FOODS DIABETES TRIGGERS: HYPER AND HYPOGLYCEMIA CONFUSE THE HUNGER SCALE EATING JUST IN CASE OF A LOW, EATING ON SCHEDULE BECAUSE WE WERE TAUGHT TO LONELINESS, BOREDOM, ANGER, STRESS, ANXIETY, DEPRESSION WATCH FOR ENVIRONMENTAL/EMOTIONAL TRIGGERS

11 SO WHAT DOES HUNGER FEEL LIKE? PHYSICAL HUNGER GROWLING, GRUMBLING STOMACH EMPTY, HOLLOW TROUBLE CONCENTRATING DIFFICULTY MAKING DECISIONS SHAKY HEADACHE/LIGHT-HEADED IRRITABLE, CRANKY HYPOGLYCEMIA/HYPERGLYCEMIA SWEATY, NUMB, DIZZY (HYPO) THIRSTY, FREQUENT URINATION (HYPER) TROUBLE CONCENTRATING DIFFICULTY MAKING DECISIONS SHAKY HEADACHE IRRITABLE, CRANKY, SLEEPY

12

13 DO A SCAN PAUSE: BODY PHYSICAL SENSATIONS IS MY BLOOD SUGAR LOW? TREATING A LOW CORRECTLY IS MY BLOOD SUGAR HIGH? MIND THOUGHTS HEART EMOTIONS

14 TIME-TESTED TIPS EAT PLANTS DON’T RUSH GROCERY SHOPPING, MAKE A LIST LOOK FOR DIFFERENT STYLES OF THE SAME FOOD TRY SOMETHING NEW ONCE A WEEK ADD VEGGIES TO SOUPS AND STEWS GRILL OR ROAST VEGGIES AT LEAST 3 SERVINGS OF DAIRY KEEP LOW CARB SNACKS ON HAND; LOTS OF FRESH VEGGIES TRY TO GO THREE HOURS IN BETWEEN MEALS OR SNACKS

15 APPROACH CARE WITH CURIOUSITY BLOOD GLUCOSE TESTING AN OPPORTUNITY TO LEARN FEARLESS BG MONITOR LOG

16 EXERCISE EVERY LITTLE BIT COUNTS EXERCISE CAN LOWER BLOOD SUGAR FOR UP TO 24 HOURS POST EXERCISE IMPROVES “METABOLICALLY ACTIVE TISSUE” INSULIN IS BETTER UTILIZED IN MUSCLE VS FAT EXERCISE AFTER LIGHT MEAL OR SNACK THINK OF IT AS MEDICINE (I CAN AFFORD A GYM MEMBERSHIP!)

17 MEAL PLANNING BALANCE VARIETY MODERATION

18 EAT WHAT YOU LOVE DING DONGS MY FRIEND’S CRACKERS LINDT CHOCOLATES LUCKY CHARMS The Secret of Success in Life is to eat what you like and the let the food fight it out inside -Mark Twain People who love to eat are always the best people -Julia Child Food is an important part of a balanced diet -Fran Lebowitz

19 NOURISH YOURSELF SMALL CHANGES BLOOD GLUCOSE LOG VARIETY, BALANCE, MODERATION OVERALL HEALTH PERSONAL HEALTH NEW FOODS TASTY FOOD HEALTHY ALTERNATIVES HOW DOES FOOD MAKE YOU FEEL AFTERWARDS?

20 MINDFUL MEDICATION USE WHY DO I NEED MEDS? WHEN DO I TAKE THEM? WHY AT THAT TIME? WHAT DO I TAKE? HOW DOES THE MED WORK?

21 WHAT DID I LEARN? I BLEW IT. I OVERATE. WHY? I WAS AT THAT ONE RESTAURANT WHEN/WHERE? MONTHLY LUNCH WITH THE LADIES WHAT? I ATE A SALAD THAT I DIDN’T WANT FIRST BECAUSE EVERYONE ELSE WAS. THEN I NEEDED DESSERT HOW/HOW MUCH? I GOT WRAPPED UP IN THE STORY KATE WAS TELLING, IT WAS SO CRAZY I FORGOT I WAS PUTTING FOOD IN MY MOUTH

22 SO WHAT’S THE PLAN? GOAL SETTING COACHING INSTEAD OF COUNSELING LISTEN MORE TALK LESS AVOID “QUEGGESTIONS” (LAURIE BEEBE, MS RD LD) BEING HEALTHY = BODY MIND HEART SPIRIT What you deny or ignore, you DELAY. What you accept and face, you CONQUER


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