MINDFUL EATING WITH DIABETES
JESSICA GIBBONS RD CDE
EAT WHAT YOU LOVE
LOVE WHAT YOU EAT WITH
DIABETES
MICHELLE MAY, MD
MEGRETTE FLETCHER, MED, RD, CDE
NEW ADA GUIDELINES FALL 2013
NO ONE-SIZE-FITS-ALL
• INDIVIDUALIZED
• CELIAC DISEASE CAN BE AN ISSUE
• NO CONCLUSIVE EVIDENCE REGARDING IDEAL
AMOUNT OF CARB INTAKE
• LIMIT SUCROSE BASED SUGAR DRINKS
• NO GRAM RECOMMENDATION ANYMORE
• WHERE DO THE CARBS COME FROM?
• ?FIBER GREATER THAN 50 G/DAY TO DO ANY
GOOD
• ?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
BEING “MINDFUL” IS BEING AWARE OF
WHAT IS HAPPENING RIGHT NOW
DEFINED
IS IT OK TO EAT 7 KRISPY KREMES IN ONE
SITTING?
AN ENTIRE BAG OF CHEETOS?
A COSTCO-SIZE BAG OF CINNAMON
BEARS?
• DRIVING
• CHILDREN
• WORK
• THE WEATHER
• TV
• FOOD!
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
THE BEST TIME TO PLANT A
TREE IS TODAY!
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
HYPOGLYCEMIA/HYPERGLYCEMIA
• GROWLING, GRUMBLING STOMACH
• SWEATY, NUMB, DIZZY (HYPO)
• EMPTY, HOLLOW
• THIRSTY, FREQUENT URINATION (HYPER)
• TROUBLE CONCENTRATING
• TROUBLE CONCENTRATING
• DIFFICULTY MAKING DECISIONS
• DIFFICULTY MAKING DECISIONS
• SHAKY
• SHAKY
• HEADACHE/LIGHT-HEADED
• HEADACHE
• IRRITABLE, CRANKY
• 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!)
MEAL PLANNING
• BALANCE
• VARIETY
• MODERATION
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
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
www.livelifehappy.com