2007 Gibbons Yearbook - Landmark - Cardinal Gibbons High School, Raleigh, N.C.
MINDFUL EATING WITH DIABETES JESSICA GIBBONS RD CDE.
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Transcript of MINDFUL EATING WITH DIABETES JESSICA GIBBONS RD CDE.
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
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
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?
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
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!
POSITIVE THINKING• ENCOURAGING
• AFFIRMING
• POWERFUL
• ABUNDANCE (TIME, MONEY)
• FORWARD THINKING
• UNCONDITIONAL
• ACCEPTING
• SHADES OF GRAY
• EFFECTIVE
• REALISTIC
• GENTLE
• INWARD FOCUS
• SOLUTION FOCUSED
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
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
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
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
APPROACH CARE WITH CURIOUSITY
• BLOOD GLUCOSE TESTING• AN OPPORTUNITY
TO LEARN
• FEARLESS BG MONITOR LOG
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!)
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
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?
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?
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