Vim & Vigor - Winter 2020 - UVA - 14

14

Pro tip:

When you eat
fruit, choose
whole fruit
(as opposed
to canned or
processed fruit
or fruit juices)
so you reap the
rewards of fiber
without any
added sugar.

Pro tip:

Aim to make half of
your grains whole.
Whole grains are
either single foods,
such as brown rice
and popcorn, or
ingredients, such
as buckwheat
in pancakes or
whole-wheat flour
in bread.

Pro tip:

Get Moving-Even a Little
Prediabetes experts suggest 150
minutes of physical activity a week
because it's a one-two punch of
weight loss and blood sugar control.
Physical activity can lower your
blood sugar for more than 24
hours after you work out by making your body more sensitive to
insulin. Remember that image of
insulin as a key that wouldn't turn?
"Exercise is what turns the key,"
Kimberlain says.
Choosing an activity you enjoy
will make you more likely to stick
with it. The American Diabetes
Association recommends a mix
of aerobic and strength training activities.

See Your Doctor and
Advocate for Yourself

An important part of your prediabetes action plan is to stay in
regular contact with your primary
care provider, who can refer you
to endocrinologists, podiatrists,
registered dietitians and others who
might make up your care team.

Don't Believe
the Hype

There is a lot of information
out there on diabetes. Some
of it, sadly, is not true. Jill
Weisenberger, author of the
book Prediabetes: A Complete
Guide, says it's important to
sort fact from fiction.
Myth:
I have diabetes, so I can't
eat sugar anymore.
Truth:
"Unless you're allergic to it,
that's not true. This myth stems
from the idea that diabetes is
strictly a blood sugar problem,"
she says. You'll want to limit
your sugar intake, but having
diabetes doesn't mean you
can never have a cookie.
Myth:
Everyone in my
family has diabetes,
so I'm going to get it, too.
Truth:
"Genetics do put you at
risk, but they are not your
destiny," she says.
Myth:
I run five days a week,
so I don't have to worry
about diabetes.
Truth:
Though exercise
can lower your risk, anyone
can develop the condition,
regardless of fitness.
That's why it's important to
see your doctor and get
screened at age 45-earlier
if you have a family history.

5 Healthy
Breakfast Ideas

Jump-start your day with one
of these five healthy breakfast
recipes. Make them in advance
to easily reheat on busy mornings. Go to uvahealth.com/
healthy-breakfasts.

PHOTO BY MARIANA MEDVEDEV/UNSPLASH

If you haven't
been active,
talk to your
doctor about
what is safe
and what
activities
might work
best for you.

dairy, lean proteins (such as beans,
or chicken or turkey without the
skins), low-sodium foods and
dietary fiber.
"Fiber especially helps in the
prediabetes world because it isn't
digested, so it slows the release of
sugars down. It keeps blood sugar
controlled," Kimberlain says. Fiber,
found in vegetables, fruits, legumes
and whole grains, can also help with
weight loss because it helps you feel
full longer.
As you adopt healthful eating
to control your risk of diabetes,
Weisenberger says you'll help prevent or improve other health problems, too.
"A healthy diet can do double and
triple the work by also helping with
fatty liver, high blood pressure, cholesterol and chronic inflammation,"
she says.

WINTER 2020 VIM & VIGOR

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Vim & Vigor - Winter 2020 - UVA - Contents
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