The new year is a great time to start fresh, with your diabetes management. A lot of Americans set goals of eating healthier, exercising more, or losing weight. It is possible to make healthy changes that can stick. Setting specific, realistic goals and making a plan can help you achieve your goals.
Start by thinking of your resolution as a health goal for 2015. Specific goals will increase your chance of success compared to a goal that is very general. Stating that you will increase your intake of vegetables or that you will be more active is a very general goal. A more specific goal would be to fill half of your plate with non-starchy vegetables or walk for 20 minutes after supper on Monday, Wednesday, and Friday.
Make sure that your goal is realistic, and something that is attainable. For example, losing 10 pounds in the next week is not a realistic or attainable goal. Healthy weight loss is 1/2 to 2 pounds a week. A more realist goal may to be losing ½ to 1pound for the next 10 weeks.
It can be overwhelming to making a lot of changes at the same time. Break your goals up into smaller goals to help you stay motivated and focused. If your overall goal is to walk for 45 minutes five days a week, try starting out by walking for 15 minutes 3 days a week in January. You can set a new goal in February to walk longer and more frequently.
When setting goals remember the following: 1) What do you want to change and how often will you do this? What are the specifics? 2) Is your goal realistic and attainable? 3) Set one or two small goals and determine the time frame to achieve the goal. 4) Write down your goals and put them somewhere visible. This will serve as a reminder to stay accountable and motivated.
Setting your goals is easy; however, it is harder to achieve your goals. Determine what you need to start working toward your new goals. Example: buy a pair of comfortable shoes or purchase non-starchy vegetables. Determine what might get in the way of your plan. Example: What will I do if it is raining outside? If this happens you may decide to walk inside. Determine what you can do when you hit an obstacle of barrier. Example: If it is cold and snowy outside, you may have a plan to do another type of exercise at home. Make sure that you have a support system that can help you brainstorm ideas when barriers occur and are able to provide encouragement to help you reach your goals.
Last, determine when you will start your goal. For many people, tracking your progress is helpful. You could keep a food or activity log. Add a new goal to keep working toward that overall goal. If you are successful in filling half you plate with non-starchy vegetables, your next goal may be to change your bedtime snack.
Every small success is important, so remember to reward yourself for achieving your goals. This may be to treat yourself to a massage or go to a movie.
To learn more ways to reach your goal of healthy eating with diabetes consider attending the next Free Monthly Diabetes Program. On January 13, 2015 Karen Droesch RD,LD,CDE will discuss “How to Manage Portion Sizes”. The program will be held in the third floor conference room at Wayne HealthCare, at 2 pm.
If you are interested in learning additional ways to help improve/maintain your blood glucose levels consider attending Group Diabetes Classes at Wayne HealthCare. This four week program will provide you with the knowledge to help make healthy lifestyle decisions regarding your management of diabetes. Whether you have had diabetes for some time or are newly diagnosed, our programs offer you and your family the knowledge and skills to live successfully with diabetes.
Group classes are offered in a relaxed and informal atmosphere with discussion and questions. The classes offer a chance to interact and share experiences, while still offering the ability to work with your educator on an individual basis. The cost of each class is $10 or $40 for the series of four classes. The first class of the New Year will be held January 5, 12, 20, and 26, 2015 from 10am- 12am. Pre-registration for the classes is required.
If these dates do not work with your schedule, the classes will be held at various times of the day throughout the year. Morning classes will be held from 10 am-12 am in April, July and October. Afternoon classes will be held from 1pm -3 pm in February, May, June, August, and November. Evening classes will be held from 6pm-8pm in March and September.
If you prefer to meet individually with the Certified Diabetes Educator, you can receive education regarding Diabetes Self-Management Education (DSME) and Medical Nutrition Therapy (MNT). Individual education for diabetes self-management includes: blood glucose monitoring, nutrition guidelines, carbohydrate counting and meal planning, medication, insulin administration, reducing complications, controlling your disease and lifestyle changes. A dietitian will create an individual meal plan to incorporate your food preferences and other diet restrictions. Individuals learn that they can eat a variety of foods while still being healthy.
For more information regarding the programs offered by Wayne HealthCare Diabetes Self Management Program please call 937-547-5750.
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