Submitted by Essential Wellness Pharmacy
“Sugars are inflammatory,” said Bill Kalman, RPH., owner of Essential Wellness Pharmacy, at one of his recent free monthly seminars at Unity Point-North Conference Center. His talk centered on the importance of understanding the impact of sugar in those who are diagnosed with diabetes and key factors to be aware of in pursuit of healthy living. Bill Kalman shared some surprising statistics on the prevalence of diabetes.
Diabetes by the numbers
According to the CDC, in the US alone, 29.1 million people or 9.3 percent of the population have diabetes. Of those who have been diagnosed with diabetes, 21.0 million people, 1.4 million of them are newly diagnosed. There are 8.1 million people undiagnosed.
What are your chances for diabetes
Normal fasting blood glucose is 80mg/dL. For every point over 85mg/dL there is a six percent increased risk of developing Type 2 diabetes. For example, if you’re fasting glucose is 95mg/dL, 10 points over the normal number (95-85=10) and 10 x 6 percent = 60 percent, you have a 60 percent chance of developing type 2 diabetes.
Many people are unaware of the amount of sugar contained in common food items and the impact of those foods. Bill shared these statistics on sugar sources and offered some suggestions on a healthy meal plan.
Where does all the sugar come from?
• Soda: 32–40 gm = 8-10 tsp of sugar
• Popcorn and soda: Medium size = 1610 calories and 60 grams of saturated fat
• Watermelon: 1 slice = 5 tsp. of sugar
• Apple: large = 5 tsp. sugar
• Bread: Has a higher glycemic index (meaning by weight) than a Snickers bar
What should I eat?
• Breakfast: Scrambled eggs and nitrate-free sausages
• Mid-morning snack: ¼ cup of sunflower seeds
• Lunch: Cobb salad with grilled chicken, nitrate-free bacon, hardboiled egg, salad greens, and tomatoes. Use olive oil and balsamic vinegar dressing: Top with cheese and an apple for dessert
• Mid-afternoon snack: ¼ cup of almonds
• Dinner: Pork loin, buttered brown rice, and buttered asparagus. Salad made with mixed greens, tomatoes, and cucumbers tossed in olive oil and balsamic vinegar dressing
Another great way to help yourself from becoming a part of the diabetes statistic is to use lists, exercise, and self-awareness. The key to eating right is too look for recipes on healthy eating then create a shopping list and only buy what is on the list. Exercise helps your body re-learn how to use sugars in an appropriate way. Plan time to learn and execute an effective exercise plan and seek counsel if you are someone who thinks you “hate exercise.” We must also be aware of our food triggers. It is easy to use food to mood alter or reward yourself. There are many available sources to seek counsel and encouragement on how to change your behavior to positive healthy mood-altering alternatives and how to reward yourself without food.
Finally, Bill Kalman reminded us that we will all S.L.I.P. up. Use that acronym as a tool for your own healthy lifestyle change!
• Stop the behavior and realize you’re human!
• Look at the situation realistically.
• Investigate where the triggers are and how you identify them.
• Plan accordingly for future situations to put the new plan in action.
Progress is “perfection”
To find out more about Essential Wellness Pharmacy’s free monthly seminars, visit www.essentialwellnesspharmacy.com or call 309-681-8850 for more information.