Afleveringen
-
In this episode of Prevent T2, Megan McCrory talks about the benefits and techniques of food tracking to help prevent type two diabetes. Megan explains the importance of understanding eating habits by documenting what, when, and how much you eat.
Download HubSend Megan an EmailSend Megan a VoicemailSign up for the email seriesJoin the Facebook GroupLearn more about Group Coaching
Takeaways: Tracking food intake is essential for understanding and improving your eating habits. Start tracking just one meal a day to gradually build a consistent habit. Using food labels effectively helps you make informed choices about your nutrition. Measuring portions accurately can lead to better control over calorie intake and weight management. Practice measuring common foods at home to develop an intuitive sense of portion sizes. Tracking is a skill that improves with practice, so be patient with yourself.
Chapters00:00 AI Edits PT2-005 Track Your Food
01:38 The Purpose of Tracking Your Food
03:49 How to Track Your Food
05:12 Practicing Food Measurement at Home
10:48 Making Sense of Food Labels
13:47 Creating Your Tracking Action Plan
16:24 Summary and Closing
The CDC Diabetes Prevention Program Curriculum (CDC DPP Curriculum) is based on the curriculum from the Diabetes Prevention Program (DPP) research study supported by the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Disease.
© 2012, University of Pittsburgh, based on the DPP research trial supported by cooperative agreement number U01-DK48489 from the U.S. Department of Health and Human Services, which has certain rights in the material.
Medical Disclaimer: THIS PODCAST IS NOT INTENDED FOR THE PURPOSE OF PROVIDING MEDICAL ADVICE. NO INFORMATION ON THIS SHOW SHOULD BE USED TO DIAGNOSE TREAT, PREVENT OR CURE ANY DISEASE OR CONDITION. YOU ARE NOT LISTENING TO THE PODCAST OF A MEDICAL DOCTOR, DIETICIAN, OR THERAPIST. All information, content, and material of this podcast is for informational purposes only and is provided so that listeners can make their own nutrition and health decisions after consulting with their health care provider. This is one of my big themes of taking action for yourself. Making the decision now to change your future. Although I am involved in healthcare and have been for many years, I am not a medical doctor, therapist or dietician. I am not treating or diagnosing any medical conditions. Information provided on this podcast is not a substitute for routine consultation with your healthcare provider. I recommend consulting with your healthcare provider before making any changes related to a specific condition.
Individual results may vary and are not guaranteed.
-
Healthy Eating to Prevent Type 2 Diabetes
In this fourth session of the Prevent T2 podcast, learn how to make healthier food choices to manage and prevent type 2 diabetes.
Discover practical strategies for creating balanced meals with lower calories, less fat, and reduced sugar, while incorporating more fiber, vitamins, and minerals. The episode provides guidance on building a healthy plate with appropriate portions of non-starchy vegetables, grains, and proteins, and includes tips on setting realistic goals for maintaining a healthy lifestyle.
If this is your first episode, make sure to start from episode one for a complete understanding of the Prevent T2 program.
Download HubSend Megan an EmailSend Megan a VoicemailSign up for the email seriesJoin the Facebook GroupLearn more about Group Coaching
Takeaways Eating well for diabetes prevention involves making small, smart nutritional choices regularly. Building a balanced plate is essential; half should be non-starchy vegetables. Focus on nutrient-dense foods that are low in calories and high in fiber. Aim for a calorie deficit to manage prediabetes effectively and promote weight loss. Whole grains provide steady energy and essential nutrients; choose them over processed options. Incorporating a variety of seasonal vegetables can enhance nutrient intake and enjoyment in meals.
Chapters00:00 Introduction
01:51 How to Eat Well
04:05 Building a Healthy Plate
05:58 Understanding Food Groups
12:21 Planning for Success
14:30 Summary
The CDC Diabetes Prevention Program Curriculum (CDC DPP Curriculum) is based on the curriculum from the Diabetes Prevention Program (DPP) research study supported by the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Disease.
© 2012, University of Pittsburgh, based on the DPP research trial supported by cooperative agreement number U01-DK48489 from the U.S. Department of Health and Human Services, which has certain rights in the material.
Medical Disclaimer: THIS PODCAST IS NOT INTENDED FOR THE PURPOSE OF PROVIDING MEDICAL ADVICE. NO INFORMATION ON THIS SHOW SHOULD BE USED TO DIAGNOSE TREAT, PREVENT OR CURE ANY DISEASE OR CONDITION. YOU ARE NOT LISTENING TO THE PODCAST OF A MEDICAL DOCTOR, DIETICIAN, OR THERAPIST. All information, content, and material of this podcast is for informational purposes only and is provided so that listeners can make their own nutrition and health decisions after consulting with their health care provider. This is one of my big themes of taking action for yourself. Making the decision now to change your future. Although I am involved in healthcare and have been for many years, I am not a medical doctor, therapist or dietician. I am not treating or diagnosing any medical conditions. Information provided on this podcast is not a substitute for routine consultation with your healthcare provider. I recommend consulting with your healthcare provider before making any changes related to a specific condition.
Individual...
-
Zijn er afleveringen die ontbreken?
-
Prediabetes 101: Understanding and Managing Early Diabetes Risks
Hosts Danna and Megan kick off a special series for Diabetes Awareness Month, focusing on prediabetes and type 2 diabetes.
Please visit https://sofrickinhealthy.com/episodes/prediabetes-101 for more info.
Prevent T2 Lifestyle Coaching Program
Chapters00:00 Introduction
00:35 Megan's Background in Diabetes Care
02:27 Understanding Prediabetes
06:21 Testing for Prediabetes
09:07 Lifestyle Changes to Manage Prediabetes
13:04 Dietary Recommendations for Prediabetes
17:14 Myth Busting: Prediabetes
18:41 Listener Questions
26:02 Conclusion and Upcoming Episodes
Mentioned in this episode:
Send us a Voicemail
Click on the link and leave us a voicemail up to 1 minute. Leave us a comment, question, or just some love! Who knows, maybe your voice will be heard on our next episode! (Don't worry, we'll check with you first)
Leave us a Voicemail
-
Guest, Ben Nordeman, founder of Go-Keto, talks about the ketogenic diet and its impact on metabolic health. Ben explains the basic principles of keto, the process of ketosis, and addresses common concerns like keto flu and the differences in diet effects between men and women.
Visit https://sofrickinhealthy.com/episodes/ben-nordemann for more information and resources.
Chapters00:00 Introduction
01:32 What is the Ketogenic Diet?
05:33 Keto and Metabolic Health
06:08 Understanding Insulin Resistance
08:59 Macronutrients in the Keto Diet
11:53 The Benefits of Ketosis
14:02 The Keto Flu and Transitioning
Electrolytes17:33 Restoring Electrolytes on Keto
18:27 Avoiding the Keto Flu
19:40 Keto for Women: Hormonal Considerations
22:16 Long-Term Keto and Transitioning
29:07 Measuring Ketosis: Methods and Tools
urine sticksbreath measurementsblood tests31:49 Go Keto: Products and Services
Use Code: SFHPOD at check out for 10% off your purchase34:32 Conclusion and Future Topics
Mentioned in this episode:
Send us a Voicemail
Click on the link and leave us a voicemail up to 1 minute. Leave us a comment, question, or just some love! Who knows, maybe your voice will be heard on our next episode! (Don't worry, we'll check with you first)
Leave us a Voicemail
-
Tracking Your Activity: Harnessing Data for Health
Today’s session is called "Track Your Activity" to Prevent T2, and the importance of tracking physical activity to prevent or delay type 2 diabetes. By the end of this episode, you’ll be able to identify some different tracking methods, and understand the importance for consistency in tracking to achieve long-term health goals. You’ll also make a new Action Plan for the next week.
Download HubSend Megan an EmailSend Megan a VoicemailSign up for the email seriesJoin the Facebook GroupLearn more about Group Coaching
Chapters, Key Takeaways, & Questions00:00 Introduction
01:06 Recap of Last Session
What questions do you have about the last session, episode 2? How did things go with the action plan you made last time? What went well?What didn’t go as planned?Did you face any challenges?02:23 Tracking Your Activity
04:00 Purpose of Tracking
Take a moment now to consider:
What are some other things you track in your life?And why do you track them?06:31 Practice Tracking
09:24 How to Track
Tracking your activity comes down to two simple steps:
Time your activityRecord your minutes of activity11:04 Ways to Record Your Activity
12:25 Wrap-Up
The CDC Diabetes Prevention Program Curriculum (CDC DPP Curriculum) is based on the curriculum from the Diabetes Prevention Program (DPP) research study supported by the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Disease.
© 2012, University of Pittsburgh, based on the DPP research trial supported by cooperative agreement number U01-DK48489 from the U.S. Department of Health and Human Services, which has certain rights in the material.
Medical Disclaimer: THIS PODCAST IS NOT INTENDED FOR THE PURPOSE OF PROVIDING MEDICAL ADVICE. NO INFORMATION ON THIS SHOW SHOULD BE USED TO DIAGNOSE TREAT, PREVENT OR CURE ANY DISEASE OR CONDITION. YOU ARE NOT LISTENING TO THE PODCAST OF A MEDICAL DOCTOR, DIETICIAN, OR THERAPIST. All information, content, and material of this podcast is for informational purposes only and is provided so that listeners can make their own nutrition and health decisions after consulting with their health care provider. This is one of my big themes of taking action for yourself. Making the decision now to change your future. Although I am involved in healthcare and have been for many years, I am not a medical doctor, therapist or dietician. I am not treating or diagnosing any medical conditions. Information provided on this podcast is not a substitute for routine consultation with your healthcare provider. I recommend consulting with your healthcare provider before making any changes related to a specific condition.
Individual results may vary and are not guaranteed.
-
Prevent T2: Your Path to Reducing Diabetes Risk
Today’s session is called Get Active to Prevent T2, and the focus is on physical activity and how it can help you prevent or delay type 2 diabetes. By the end of this episode, you’ll be able to identify some benefits of getting active and some fun, easy ways to get moving. You’ll also make a new Action Plan for the next week.
Download HubSend Megan an EmailSend Megan a VoicemailSign up for the email seriesJoin the Facebook GroupLearn more about Group Coaching
Chapters, Key Takeaways, & Questions00:00 Introduction
01:20 Recap of Previous Session
What questions do you have about the last session, episode 1? You can leave these as a public comment or you can email me directly using the email address in the show notes.How did things go with your action plan?What went well? What didn’t?Did you run into any challenges?03:07 Benefits of Getting Active
Better sleep and improved moodLower blood pressure and cholesterolLower risk of heart attack and strokeStronger muscles, better flexibility and improved balanceMore energy for your dayReduced stress04:59 How to Get Active
Walking brisklyDancingSwimmingBikingPlaying sports like soccer or basketballDoing yard work or gardeningClimbing stairsStretching or using resistance bands07:15 Moderate Activity & the Talk Test
09:27 Creating an Action Plan
Realistic: Don’t aim for perfection, just progress.Doable: Start with something manageable.Specific: Write down exactly what you’re going to do.Flexible: It’s okay to adjust as you go.09:59 Additional Resources & Homework
Teo's Story page 3Ways to Get Active page 4Are You Ready to Get Active? page 5Be Active, Be Safe page 6How to Cope With Challenges pages 7-911:21 Reflection
What do you think might be challenging for you when it comes to getting active?How can you set yourself up for success, even if those challenges arise?12:30 Recap & Looking Ahead
Some of the benefits of getting active—like better sleep, improved mood, and, of course, reducing your risk of type 2 diabetes.We also went over ways to get active and how to know if you’re moving at a moderate pace using the Talk Test.And, most importantly, you’ve created your new action plan for the week!The CDC Diabetes Prevention Program Curriculum (CDC DPP Curriculum) is based on the curriculum from the Diabetes Prevention Program (DPP) research study supported by the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Disease....
-
Prevent T2: Your Path to Reducing Diabetes Risk
This episode introduces the Prevent T2 program developed by the CDC, guided by Megan McCrory. Designed for individuals at risk of type two diabetes, the year-long program focuses on achieving sustainable health improvements through lifestyle changes, including moderate weight loss and physical activity.
Download HubSend Megan an EmailSend Megan a VoicemailSign up for the email seriesJoin the Facebook GroupLearn more about Group Coaching
Chapters, Key Takeaways & Questions00:00 Welcome & Introduction
The program is designed to span one year. Here’s the CDC-recommended schedule:
Modules 1 through 16: Listen to one module per week over the first 4 months, starting with Module 1 in week one, Module 2 in week two, and so on.Modules 17 through 20: After that, listen to these modules every other week.Modules 21 through 26: Finally, listen to the remaining modules once a month.04:51 Program Overview
06:12 Prevent T2 Goals
This is a yearlong program, but we’ll break it up into two parts.
In the first six months, the goal is to lose 5 to 7 percent of your starting weight and get at least 150 minutes of moderate physical activity each week.In the second six months, we focus on keeping that weight off, and if you haven’t reached your goal weight yet, we’ll continue to work on that.07:15 Basics of Type 2 Diabetes
08:25 Your Six-Month Goals
09:20 Making Your Action Plan
As you make your action plan, keep these six tips in mind:
Be realistic. Plan actions that are achievable for you.Make it doable. Small changes add up over time.Be specific. Decide exactly what you’ll do, when, and where.Stay flexible. Life happens—adjust your plan if you need to.Focus on behaviors. The actions you take will lead to results.And finally, have fun! Find activities you enjoy.13:56 Wrapping Up
The CDC Diabetes Prevention Program Curriculum (CDC DPP Curriculum) is based on the curriculum from the Diabetes Prevention Program (DPP) research study supported by the National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Disease.
© 2012, University of Pittsburgh, based on the DPP research trial supported by cooperative agreement number U01-DK48489 from the U.S. Department of Health and Human Services, which has certain rights in the material.
Medical Disclaimer: THIS PODCAST IS NOT INTENDED FOR THE PURPOSE OF PROVIDING MEDICAL ADVICE. NO INFORMATION ON THIS SHOW SHOULD BE USED TO DIAGNOSE TREAT, PREVENT OR CURE ANY DISEASE OR CONDITION. YOU ARE NOT LISTENING TO THE PODCAST OF A MEDICAL DOCTOR, DIETICIAN, OR THERAPIST. All information, content, and material of this podcast is for informational purposes only and is provided so that listeners can make their own...
