ISSUE 7 March 2014

Effects of Diet and Exercise on Diabetes

What is diabetes?

Diabetes is a metabolic disorder, classified as type 1 caused by autoimmune

destruction of beta cells in pancreas and type 2 caused by insulin insufficien-

cy build up in the body and insulin resistance. With Type 2 diabetes being

the most commonly occurring disorder reported across the globe.

Impact across America:

Type 2 diabetes is the most commonly occurring disorder reported

across the globe.

The reports by N.D.E.P shows:

14.6 million diagnosed cases in America

6.2 million undiagnosed cases in America

In fact diabetes is also one of the most common indicators for coronary disease.

Healthy Food Choices at Wanda’s

If you’re looking for a healthy choice for a lunch break, Wanda’s Fresh N’ Fit menu offers low carbo-

hydrate and low calorie meal choices, with entrees under 300 calories. From whole meals like the

Grilled Veggie Ratatouille Melt Combo to maybe a Spinach Side Salad or Minestrone Soup, Wanda’s is

cutting down the calories but never on taste with this new menu. Add a side salad or soup to your en-

trée with the Pick 2 or Pick 3 options to round out a delicious meal. Here is a nutritional breakdown of

a Fresh N’ Fit favorite Turkey Calories Carbs Protein Fat % Cal/

Fat

Choles-

terol

Sodium Fiber/

Dtry

Calcium

249 kcal

22.6 g

17.8 g

9.9 g

35.5 %

44 mg

950 mg

0.7 g

162 mg

Signs of diabetes :

Frequent Urination

Excessive Thirst Frequent Hunger

Tingling and numbness in

hands Muscle wasting

Diabetic neuropathy Ulcers formation in feet Vision loss

General Exercise Prescription

for Diabetes

Intensity: 50-80% of O2 reserve (or) HRR

Frequency: 3-7/ week

Time: 20-60 min/day – continuous or interval

Best activities for diabetes include but are

not limited to:

Swimming, cycling and rowing

Resistive Training:

Intensity: At least 1 set of 10-15 reps with 8-10 exercises

for major muscle groups

Frequency: 2 times/weeks

Type: eccentric, concentric; avoid holding your breath

Benefits of Exercise:

Improves insulin sensitivity and glucose tolerance, this aids

in lowering B.P and lipid rate

Increase lean muscle mass

MY FITNESS PAL- FREE

Lose weight with MyFitnessPal, the fastest and

easiest-to-use calorie counter for iPhone. With the

largest food database of any iPhone calorie counter

(over 3,000 foods), and amazingly fast food and

exercise entry, we’ll help you take those extra

pounds off! There is no better diet app – period.

Largest food database of any iPhone calorie

counter

Tracks both calorie intake AND calorie ex-

penditure

Displays all nutritional information, not just

calories

Shows percentage of carbs, fat, and protein

intake each day

Barcode scanner for food items

Sync up with your friends, and motivate!

Customize personal goals, and see progress

Good Food Choices

Whole grain products

Baked potato

Fresh green vegetables

Cabbage, cucumbers

Sugar free preserves

Baked, boiled, or grilled meat, turkey, tofu

Baked beans

Low fat dairy products

Vegetable oils

Unsweetened tea, coffee

Bad Food Choices

White flour

Processed grains, white bread

Junk food

Fried white tortillas

Canned vegetables with high sodium

Canned fruits

Fried snacks ( potato chips)

Poultry with skin

Whole fat dairy products

Fried meats

Lifestyle Modifications

Blending vs. Juicing: Which is Better?

It’s the classic, plant-based health question: Which is better, blending

or juicing? The answer…BOTH! Both blended smoothies and freshly extract-

ed vegetable juices can offer exponentially better nutrient absorption than

whole, raw foods. However, blending and juicing does not replace the need for

whole foods. A well-rounded diet of whole foods packed with fiber is still

foundational to a healthy diet. Here are some of the benefits:

1

2

3

4

.

HealthyOUT App

Looking for healthy food

when you eat out?

HealthyOUT finds you

dishes at local restau-

rants that match your

diet and nutrition pref-

erences. Under 500

calories, low carb, Ital-

ian? We have just the

meal for you. We make

it easy to eat healthy

and stay on your diet

when you're eating out!

Features and Benefits

19 different types

of diets to choose

from

The user can set

the number of calo-

ries or points

21 different types

of cuisine (Mexican,

Italian, Chinese

etc.)

The user can speci-

fy certain ingredi-

ents (chicken, fruit,

whole grain etc.)

Delivery, take out,

and dine in options

Save your favorites

Submit your own

Blending: retains the fiber

Juicing: specially designed to separate the fiber

Blending: fast delivery of nutrients to the blood

stream without significantly spiking blood sugars

Juicing: easily consume a much larger volume of

vegetables than you could drinking a smoothie.

Blending: fiber content helps to curb the temptation

to eat too much cooked food

Juicing: eliminates strain on the digestive tract

Blending: slight increase in enzymatic activity

because it chops vegetable cells much finer

Juicing: great for delivering concentrated nutrients

to the cellular level

HEALTH: ONE CHOICE AT A TIME

Health is about making conscious decisions on how you live your life and what kinds of foods you eat.

Here are some healthy alternatives on some popular unhealthy snacks. Which one would you choose?

This special edition of the Well at Work

newsletter was developed by graduate

students in the Master of Kinesiology—

Exercise Science program in the College

of Allied Health: Andrea Allmond,

Bryce Arata, Isabel Archuleta, Vonny

Bastedo, Raymond Basto, Alyssa Birch,

Matthew Cain, Chanel Geiggar, Piyush

Hedaoo, Jillian Helvey, Brian Nguyen,

Sarah Paramo, Supriya Suhasini Shep-

herd, Nathalie Silva, Dane Teague,

Stephanie Wallace, Nina Young, and Dr.

Jan Kodat (professor).

Instead of drinking sodas, you can stay hydrated by

adding some fresh fruit or vegetables to your water.

Try adding ingredients like oranges, cucumbers, or mint

for some extra flavor in your water.

If you’re looking for something carbonated, you can

make homemade sodas by using tonic water and the fruit

or flavoring of your choice. For example, adding lemon or

lime to tonic water is a healthier alternative to Sprite

or 7up without being overly sweetened.

M&M’s are the most popular chocolate candy; however,

they are full of calories. As a realistic healthier alterna-

tive, try Sunspire Sundrops. They have about 2/3 the

calories and less saturated fat than the popular brand.

Their centers are made of dark chocolate; their colors

come from beet juice, beta-carotene and natural cara-

mel -- and they taste just like M&M’s!

Although chips and snacks are very appealing and con-

venient, it can lead to many unhealthy consequences if

eaten excessively. Instead of indulging in high sodium

potato chips, try eating homemade nutritious sweet po-

tato chips. These are packed full of vitamin A and can

simply be made at home to regulate the amount of salt

that is added. They can be cooked in many ways and are

a great reduced fat alternative to salty potato chips.