CAA HEALTHY

LIVING TIPS
23 R D SEPTEMBER 2016

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NO MOUNTA I N T OO
HIGH

BY

ATUKUNDA HELLEN
KATUSIIME

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 BRIEF BACKGROUND

What is this mountain?

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AT 36

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 CONTENT LAYOUT

1. Definition of diabetes
2. Types of diabetes
3. Factors for diabetes
4. Signs & symptoms
5. Prevention & Management

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 DEFINITION OF DIABETES
Diabetes is a disease in which the body is
unable to produce any or enough insulin
causing elevated levels of glucose in the
blood.
What is Insulin? a hormone made by
the pancreas that allows your body to use
sugar (glucose) from carbohydrates in the
food that you eat for energy or to store
glucose for future use.
Insulin helps keep your blood sugar level
from getting too high (hyperglycemia) or too
low (hypoglycemia). 8
ROLE OF INSULIN IN THE BODY

Insulin
helps
glucose
enter cells
for energy

After eating, most food is turned into glucose,

the body main source of energy.
 TYPES OF DIABETES
1. Type 1: Results from the body's failure to produce
enough insulin. This form was previously referred to as
"insulin-dependent diabetes mellitus" (IDDM) or
"juvenile diabetes. It accounts for about 10% of all
cases.
2. Type 2: Begins with insulin resistance, a condition in
which cells fail to respond to insulin properly. As the
disease progresses, a lack of insulin may also develop.
This form was previously referred to as "non insulin-
dependent diabetes mellitus" (NIDDM) or "adult-onset
diabetes". The primary cause is excessive body weight
and not enough exercise. It accounts for about 90% of
all the diabetic cases.
3. Gestational diabetes: Is the third form and occurs 10
when pregnant women without a previous history of
diabetes develop a high blood glucose level.
 DIABETES STATISTICS

Worldwide
According to International Diabetes Federation (IDF)
report of 2014 there were;
382 million people worldwide with diabetes in
2013,183 million unaware of their condition.
29.1 million diabetics in the USA and 8.1 million
undiagnosed, unaware of their condition.
Diabetes is the 4th leading cause of death world wide.

Every 10 seconds a person dies from diabetes related

causes. Every 10 seconds two people develop diabetes.
People with type 2 diabetes are two times likely to get
stroke or heart attack.
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 DIABETES STATISTICS (CONTD)
Uganda
According to the Uganda diabetes association
report of 2009, there were about 2 million cases
of diabetes.
Worryingly, about 1 million Ugandans did not
know they have diabetes.

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 FACTORS FOR DIABETES

1. Obesity
2. Insufficient physical activity
3. Poor/ unhealthy diet
4. Age
5. Genes

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 SIGNS & SYMPTOMS OF DIABETES
1. Blurred vision
2. Pain/numbness in the feet/hands
3. Bladder, kidney & other infections that
are more frequent or heal slowly
4. Fatigue
5. Hunger
6. Increased thirst
7. Increased urination
8. Erectile dysfunction
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 CONSEQUENCES OF TYPE 2 DIABETES

1. Organ damage e.g. kidneys, nerves,

tissues
2. Blindness
3. Stroke & heart attack
4. Risk of amputation of limbs

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 PREVENTION AND
MANAGEMENT
Ensure your sugar levels stay within normal range (4.5-6.5) by
observing the following:
1. Goal should be good health not weight loss. Lose weight slowly.

2. Take good & balanced breakfast with out artificial or processed

sugars e.g. regular sugar, sweeteners, not even honey!
3. Use sugar lowering spices to your foods & salads e.g.
cinnamon, ginger, cumin, etc.
4. Stop sodas & juices, they go direct to your blood stream

5. Limit carbohydrates. E.g 1 cup brown rice 2 medium pots, 3-4

matooke a day.
6. Green leafy veggies eg spinach, dodo, etc

7. Eat poultry, fish vs red meats

8. Fiber eg whole grains, fruits and vegetables. 16

PREVENTION AND MANAGEMENT
(CONTD)
9. Reduce food portions generally. Snacks have become
meals & meals have become feasts.
10. Increase exercise at every plateau or reduce food or
both.
11.Eat healthy snacks e.g. fresh Fruits and vegetables
12.distribute your food intake through out the day eg
from 9am, 11am, 1pm, 5pm, 7:30pm. Eat small,
many times vs big few times.
13. Eat more plant than meat protein
14. Exercise most days of the week.
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PREVENTION AND MANAGEMENT
(CONTD)
15. Avoid stressful people and think positively. Keep
your sense of humor
16. Get enough sleep
17. Avoid cuts on feet, hands etc.

18. Stop emotional eating, look for alternatives eg take

walks, go to gym
19. Drink 10-12 glasses of water a day.

20. Avoid eating out, fast foods, bagels, sports drinks

21. NEVER feel hungry for long, eat a fruit/veggie

22. Eat foods that burn fat eg cucumber, apple. Avoid

potatoes esp white with simple sugars
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23. Lean meats

24. Test for glucose regularly

PREVENTION AND MANAGEMENT
(CONTD)

25.Eat cereals with 5g fiber per

serving. Must have whole first.
26. No/ little cholesterol meals
27. Avoid dried fruits, have small mass
but many calories
28. Reach out, get help
29. Consider medication. 19
EXAMPLES OF GLUCOSE LOWERING FOODS
1. Leafy Green veggies
2. Fruits
3. Nuts
4. Seeds
5. Beans
6. Sweet potatoes
7. Tomatoes
8. Sugar-free plain yoghurt
9. Skimmed/slim milk
10. spices
11. Oat meal
12. Avocado
13. Eggs
14. Fish
15. Black/green tea 20

16. Whole grain cereals.

 THE DONTS OF LOSING WEIGHT
1. Starvation
2. Dry Fasting
3. Extreme dieting. Very low calorie diets (Must not be less
than 1200 calories)
4. Extreme workouts
5. Skipping meals
6. Weighing in every day
7. Eliminating food groups eg carbs & protein
8. Quick weight loss
9. Relying on supplements
10. Colon cleansing
11. Purging (vomiting food, chew & throw)
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KEEPING OFF THE WEIGHT PERMANENTLY

1. Have a goal is it health? fitness?

2. Calorie in should be < calorie out & vice versa
3. Have a support system eg spouse, friend
4. Have accountability eg someone to report to, myself
first, family etc
5. Track progress eg per week
6. Be patient, it takes time
7. Be realistic, set what is achievable in the
circumstances of finances, family environments
8. Plan well, must have time for work out, cook meals etc
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KEEPING OFF THE WEIGHT PERMANENTLY
(CONTD)
8. Do not deny your self all treats but be careful of
more calories, bad fats etc
9. Stop frying- adds about 100 calories more.
Bake/steam/boil
10. Eat at home or pack your meals
11. Do more physical activity
12. Be patient, positive and persistent.
13. Find no excuse, create some time per day.
14. Use little unprocessed honey to fight your sweet
tooth.
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KEEPING OFF THE WEIGHT PERMANENTLY
(CONTD)
15. Avoid junk food
16. Stop or limit alcohol
17. Avoid soft drinks, they contain sugar
18. Use egg whites
19. Apples an apple a day keeps belly fat away
20. MUFAs ( Extra virgin Olive oil, seeds, nuts, leafy
greens)
21. Eat turkey. Has lowest calorie number
22. Think whole body exercises to effect all muscle
tightening
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KEEPING OFF THE WEIGHT PERMANENTLY
(CONTD)
23. Avoid baked foods, they have trans fats
24. Drink dry herbal tea/warm water before each
meal to fill up
25. Slow down your eating time to be fuller
26. Never eat in a pack. You eat more
27. Distract yourself from food pix & environment
30. Keep a food dairy
31. Remove dishes from serving table
32. Walk quickly or run
33. Work with a personal trainer 25
HEALTHY PLATE

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HEALTHY PLATE
WATER:
8 TO 12 GLASSES
DAILY

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WEIGHT LOSS MENU (SAMPLE)

BREAKFAST)
Fresh fruit (melon)
Organic yoghurt
Protein (Egg white x 2)

LUNCH
Irish
Fish
Salads (Green pepper, cucumber, lettuce help you fill
with Ho2)
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WEIGHT LOSS MENU (SAMPLE) CONTD

DINNER

Matooke x2
Grilled chicken
Veggies (broccoli/spinach)

FRUIT SNACKS FIST SIZE, one at a time

Apple
Cherries/berries
Water melon
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WEIGHT LOSS MENU (SAMPLE) CONTD

NUT SNACKS (2 tb spns)

G.nuts
Simsim

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 CHOLESTEROL
1. Definition of Cholesterol
2. Types of Cholesterol
3. Factors for Cholesterol
4. Signs & symptoms
5. Prevention & Management

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DEFINITION OF CHOLESTEROL

Cholesterol is the total fat in our body.

This fatty substance is essential for
proper functioning of the body- hormone
production and metabolism.

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 TYPES OF CHOLESTROL

1. HDL- High Density Lipoprotein

(Unsaturated/Good Fat) Got from Plants, nuts &
Sea oils.
2. LDL- Low Density Lipoprotein (Saturates/Bad
Fat) from animals, trans fats e.g. in baked goods
e.g. cookies, chips, hydrogenated oils e.g. in oil-
popped corns , Tropical oils, margarine, bread
etc.
NB: For adults, total Cholesterol should be <
200mg/dl. LDL should be < 100 mgs/dl. HDL
should be more than 50 depending on many
factors e.g. health condition e.g. diabetes, heart 33
problems etc.
FACTORS FOR CHOLESTROL LEVELS

1. High Cholesterol Diet

2. Family History
3. Obesity
4. Age
5. Sex- more men are cholesterol
higher than women but more
women are more affected by high
cholesterol effects eg strokes &
death. 34
 DANGERS OF HIGH COLESTORAL

1. Coronary Artery Disease

2. Heart attacks
3. Strokes

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 CHOLESTEROL LOWERING TIPS
1. All food must be boiled, steamed, grilled or
poached.
2. Avoid processed foods, Saturated &
Hydrogenated fats.
3. Increase on plant foods
4. Limit animal products, butter & coconut oil
5. Use low fat diary
6. Avoid red meats
7. Eat ocean & free range/open fields
animals/meats
8. Reduce your weight by at least 10% of your body
weight 36
CHOLESTEROL LOWERING TIPS
CONTD
9. Consider medication
10. Get moving-exercise 4-5 times a week
11. High fiber diet, Fruits & veggies eg broccoli,
spinach, oats & Barley
12. Reduce LDL fat(in meats & Saturated oils,
palm & coconut oil)
13. Increase HDL fat (in nuts, veggies, seeds)-
unsaturated/good fat
14. Do household chores
15. Exercise on most days of the week
16. Lean Proteins 37
CHOLESTEROL LOWERING TIPS (CONTD)

17. Stress management

18. No trans fats margarines, cookies, chips. use olive oil on
bread and salads.
19. Limit fatty meats-corned beef, ribs, ground meats, hot
dogs, sausage, bacon, organ meats (Liver & kidney) No fast
foods-hamburgers, fries, fried chicken
20. Limit consumption of egg yokes
21. Eat fish, nuts
22. Limit or stop margarine spreads on bread. Use peanut
butter
23. No smoking . Increases risk of coronary artery diseases &
lowers HDL or good cholesterol.
24. Eat omega 3 (beans, spinach, kale, leafy greens, extra 38
virgin oil, fish, walnuts, flax seed, nuts, greens, tofu)
 GLUCOSE LOWERING & FAT FIGHTING FOODS
Fruits:
Bananas, Apples, Mango, Berries, Pears, watermelon, Grape
fruit, oranges, pineapple etc.

Veggies:
Broccoli, Peppers, Tomatoes, lettuce, Spinach, carrots,
French beans, Cucumber, squash, etc

Lean Proteins:
Chicken breast, Fish, rabbit, beef, peas, beans, Mushrooms,
Egg white, Turkey breast.

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Grains:
Brown rice, sorghum, millet, amaranth (dodo grains)
oats,

Seeds:
Sesame, pumpkin seeds, sunflower,

Nuts:
ground nuts , Cashews, Walnut, Almonds.

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Traditional Carbohydrates
Bananas, Irish potatoes, Pumpkin, Sweet Potatoes

Herbs & Spices

Chilli, garlic, Onions, Cinnamon, Ginger

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Oils
Avocado, Unrefined cold pressed extra virgin olive
oil, flax seed oil, Sesame oil.

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 HUNGER CONTROL TIPS

Hunger is not an emergency. Hunger

is the feeling of fat cells shrinking

1. Good & balanced breakfast.

2. Eat lean protein with every meal
3. Small frequent meals
4. Avoid Very low fat menus. They cause
extreme hunger
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 HUNGER CONTROL TIPS (CONTD)

5. Eat filling foods eg oat meal vs tea & bread

with same calories
6. Exercise kills hunger after work out &
reduces/maintains your weight
7. Beans, apples, cinnamon, oats, garlic, salmon,
grapes, soy products-

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CHOLESTOROL-FREE MENUS (SAMPLE)

BREAK FAST

OATMEAL (WITH SKIMMED MILK)

EGG WHITE
NUTS
FRUIT

LUNCH

TOMATO, CUCUMBER (VEGGIE)

POTATO (CARB)
FISH/PEAS (PROTEIN) 45
 CHOLESTOROL-FREE MENUS (SAMPLE)
CONTD
DINNER

CHICKEN
BROWN RICE
STEAMED BROCCOLI
GRAPE / LEMON JUICE / FRUIT

SNACKS (MID MORNING, EVENING)

LOW FAT YOGHUT

FRUITS (one at a time) x 3
NUTS

NB: avoid high cholesterol plant foods/oils (Tropical foods e.g coconut
oil, palm oil, palm kennel, cocoa butter). These have saturated fats.46
THANK YOU FOR YOUR
ATTENTION

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QUESTIONS & COMMENTS ARE
WELCOME

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