Kids at Risk For Diabetes

Registered Nurse, Diabetes Educator, CDE, Obesity, Children, Youth, Lifestyle

Julie RN DCES

Cognitive Behavior Weight Loss

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Change your thinking and change your life. Your life is a result of your daily decisions. Perceptions can be changed with a single thought. You must believe that cognitive behavior weight loss is indeed possible. What does that mean? Keep reading…

What is your motivation?

What is your motivation to change your life? When you reach the point where your weight is unacceptable, you will make changes in your lifestyle.

To make sustainable lifestyle changes you must:

  1. Change your thinking
  2. Manage your environment
  3. Take a long-range view

As a diabetes care and support manager, I am trained in how to maintain sustainable changes in your life. What does sustainable mean? It means that you can continue it on an ongoing basis. Diabetes is directly related to excess weight. It is a chronic disease, so it is important to manage your weight gain over a lifetime, therefore, by sustainable means.

We have all tried to lose weight on diets. We can deny ourselves for a while, but we give up and go back to our old eating habits. Then we feel like failures.

We need to change our thinking by identifying your why and focusing on it every day. Have you taken the time to evaluate what motivates you? That is the first step.

Be realistic

Be realistic! When you go on a low carb diet, you are going to crave carbohydrates. Your body’s main fuel supply is carbohydrates. So when you reduce your carbs, you feel tired. But carbohydrates are not your enemy.

There are limits to our energy to deny what we crave. Don’t try to change all your bad eating habits at the same time. Make a list of your cravings and prioritize them.

Pick one to focus on. For example, potato chips. Look at the serving size and measure out one serving. Put the chip bag away. Enjoy your one serving of chips once a day. Celebrate your ability to control your cravings. When this is an automatic behavior, pick another one or two on your list. Don’t try to deny all your poor eating habits at the same time.

Manage your environment – Plan ahead.

Out of sight = Out of mind

Make it harder to do what is bad. You are going to get hungry. Set a bowl of fruit or nuts where you can see them and put away the bag of chips. When you are hungry, eat the fruit.

Another way is to not purchase the bag of chips, thereby controlling your environment.

In-sight = in mind

Plan for healthy snacks like yogurt or cheese sticks. Keep in mind sweet snacks are digested quickly leaving you hungry again. Snacks with high fiber like nuts and seeds or protein snacks protect against hunger longer. Plan ahead for your snacks and stick to it.

Plan ahead for non-food rewards

I encourage everyone to journal daily. Record your successes and reward yourself with non-food items. Consider a massage, a date night, maybe even a trip. There are a wide variety of ways to reward yourself with non-food items. Celebrate your victories!

Write about your failures. You will have failures. It is important to take time to evaluate what went wrong. Learn from your failures.

Take a long-range view – expect setbacks

Record in your journal your feelings. Many people do not have good coping skills. If you have a bad day, know that tomorrow is a new opportunity. Forgive yourself and learn from your setbacks. Research healthy ways to cope with stress. Practice what works best for you. Promise yourself to try harder tomorrow.

Focus on the times when things went right. Celebrate your victories. Each evening (maybe when you are watching television) review your day and journal your successes. Feel good about your progress. Having a written record is important to remember your growth. Your journal will help you realize how much you have grown.

Cognitive behavior weight loss

My 30-day program emphasizes cognitive-behavioral dieting. There are many tricks to making sustainable changes. Previously I suggested journaling while watching television. This is called stacking habits.

Stacking habits is setting up cues for remembering healthy habits. My 30-day program supports you in making sustainable lifestyle changes. Check it out under my programs tab, or click the link below for more info and to join.

Click here for more info about my 30-day program and to join!

If you know of anyone who could benefit from cognitive behavioral dieting, be a good friend and share this blog post with them! If you have questions that aren’t answered here, you can email me at Julie@kidsatriskfordiabetes.com.

Childhood Diabetes Progresses Quickly

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Life Lessons:

We just don’t go through life.

We grow through life’s experiences.

Some lessons can be very difficult to accept. Being diagnosed with diabetes is one of them.

Your first reactions is shock. How can this be? Followed closely by denial. The test must be wrong? Next comes frustration or anger. How can this be happening to me? Followed by bargaining. If I lose weight it will go away.

Eventually, after failing to keep the required weight off, you become depressed. You realize this is going to be your life; it is not going away. Then you start to seek realistic solutions, usually involving taking medication. Finally your perception changes to acceptance.

So many times, people diagnosed with type 2 diabetes take a long time to move through these normal changes. Many times they develop complications from uncontrolled blood sugars before accepting their diagnoses.

Time isn’t a luxury with childhood diabetes

Unfortunately, with youth-onset type 2 in young people, you don’t have that time. Progression is much quicker. Once weight-challenged children are diagnosed with type 2, it is too late to reverse their beta cell destruction.

Type 2 in children is very different from adult on-set.

  • Unlike adults, children’s problems with blood sugar have more to do with fatty liver disease than with insulin resistance.
  • Unlike adults, children with type 2 can lose up to 37% of their beta cells in one year.
  • Unlike adults, as soon as their blood sugar cannot be controlled with medications, they need insulin.

Because of the worldwide obesity epidemic, it has been predicted that we will experience a public health catastrophe. We need to improve the overall wellness of our children during childhood. Parents cannot wait until their child is diagnosed.

Knowledge is power!  To determine your child’s risk for type 2 diabetes, download my checklist. If any of the items on this list pertain to your child or children, you should consider my 30-day kid’s program.

If you want to start protecting your family, my kid’s program is good for the whole family!

Childhood Obesity: 1st in a Series

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Part 1:  If you wait until they are diagnosed, it is too late.

This is the beginning. We call it obesity; children measuring over the 85th percentile for weight given their age and height. We used to call it morbid obesity because it triggers chronic health conditions that can threaten your life. Weight problems in children can affect their future health, either more immediately or as they become young adults.

The difference between adult and childhood diabetes

When an adult is diagnosed with type 2 diabetes, they are told to lose 10% of their body weight and it may revert to prediabetes. This is not true in children! Type 2 diabetes progresses so quickly in children, many of them are put on insulin within two years.

Prediabetes in adults can last ten years or more. In children, prediabetes progresses into type 2 within 12 months. Plus, by the time they are diagnosed with type 2, their beta cells are already dying off. Type 2 in children, the beta cells can die up to 37% per year. This cannot be reversed with current medications. Hospitals can test to determine if the child has type 1 or type 2. But many of them need insulin as soon as they are diagnosed.

Puberty causes many changes

Weight problems accelerate during puberty. Children who may be above normal weight before puberty can quickly change during puberty due to human growth hormone. Their body grows and develops quickly during this time. Parents should monitor their child’s BMI (Body Mass Index) during this phase. (Note: I recommend parents use the CDC charts for BMI including waist circumference for a more accurate evaluation.) https://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html

If you see significant changes in their BMI, talk to your child about what they are doing.

  • Have they increased junk foods?
  • Are they eating out more?
  • Are they playing more computer games?
  • How has their daily life changed?

Daily choices now will affect their future

Encourage them to be mindful of how their daily choices are affecting their future.

Healthy living today will be the key to minimizing future health problems. Children’s weight over the 85th percentile can cause problems like high blood pressure, which over time triggers other problems like heart disease and strokes. (Narasimhan, 2015)

Severely obese children (the 95th percentile or more for weight) are at risk for serious health conditions like fatty liver disease. Fatty liver disease in children is linked to early-onset type 2 diabetes and multiple complications from insulin resistance. (Narasimhan, 2015)

Summary

It’s sad but true: research proves that if the parent waits until the child is diagnosed, the damage is already done. Please don’t wait!

Resources

For more information about how weight gain can affect your child’s overall health, check out this article I recently published.

For more information on healthy lifestyle habits in children, part 2 in this series talks about lifestyle changes!

For information about my program Kids at Risk for Diabetes, please check out my course for the whole family.

If you always want to be notified when I publish a new article or blog post, please join my mailing list using the form below!

References

Narasimhan, S. a. (2015, Jun 1). HS Public Access. Retrieved from Youth-Onset Type 2 Diabetes: Lessons Learned from the Today Study: https://www.ncbi.nim.nih.gov/pmc/articles/PMC4319667/

Childhood Obesity: 2nd in a Series

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Part 2: Develop healthy lifestyles in children

Parents know in their heart when their child has a weight problem. They rationalize it by saying ‘it’s our family genetics’ or ‘they are perfect for playing football’. The truth is: if parents wait until their child is diagnosed, it is too late to reverse many chronic health conditions.

Healthy lifestyles start in infancy. We teach children to wash their hands, brush their teeth, take a bath and so many other important skills. Parents need to teach good lifestyle skills through puberty.

Have you ever had a two-year-old who was so excited (or hurt) that they could not speak clearly? Did you tell them to calm down but not tell them how? By telling them to take a deep breath, you are teaching them at a young age an effective coping skill. Taking several deep breaths can help reduce anxiety at any age.

Coping skills are not taught in school. When children are diagnosed with anxiety, they are often given medications. They can easily become dependent on these medications for the rest of their life. Parents need to teach a variety of coping skills to their children.

Do you teach your child how to slow down before going to sleep? Do you remove the video games, phones and other blue lights from their bedroom? Getting a good night’s sleep is important for good health.

Parents have many responsibilities

Parents have the responsibility to teach their children many good lifestyle skills. What are you teaching your children? What are you teaching by the examples in your life?

Parents can influence the future of their children in many ways. Through encouraging good study habits and rewarding good grades, we teach children the value of education. Encouraging our children to participate in sports, we teach children good sportsmanship and leadership skills. By doing things together we teach the value of family relationships. Parents provide environmental factors for successful young adults.

But did you know that the success of young adults is often influenced by their overall health? Eighty percent of overweight children continue to gain weight and are classified as obese in adulthood. Employers know obesity affects the overall health of the individual. Employers want to protect their bottom line limiting the number of employees with health problems. This will limit the opportunities that are available to them.

Take care of small problems before they become big problems

As adults, you know it is easier to lose 10 pounds than to lose 100 pounds. Weight problems slowly build up through poor choices. You are not suddenly 100 pounds overweight. Most people gain a little weight every year. That weight gain is normal in children. We want to believe kids will grow into their weight as they gain height. But it becomes really difficult for parents to know what is normal. That is why it is important to use the CDC’s growth charts.  https://www.cdc.gov/growthcharts/index.htm

Your children will understand better when they see the changes in the graphs. Talk to them about changes you can make together. Their future may depend on it.

For more information about small changes you can make and how to impact your children’s future, see blog post Part 3, which will talk about creating your family’s environment.

 

Remember to check out my 30-day course for the whole family. And please join my email list on the form below so you’ll be notified of new posts and get all of my freebies!

Childhood Obesity: 3rd in a Series

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Parents have the responsibility to provide a healthy environment for their children.

But what is involved in a healthy environment?

  • A clean house with a safe sleeping arrangement
  • Providing for good hygiene
  • Emotional support and teaching coping skills
  • A sense of family connections
  • Add your own, this list can be very long!

Our health is holistic in nature. Without good sleep, you will not cope well with the anxieties of life. Without good food, you will not grow and develop properly. One part affects another, which will affect their health today and into the future.

Little changes make a big impact over time

Little changes you make have a ripple effect over time. If you switch from whole milk to 1% milk, you save 45 calories per glass OR 135 calories in 3 glasses each day. This is 945 calories per week, which equals 14 pounds in a year.

One hundred calories saved each day equals 10 pounds lost in a year. When you buy reduced fat milk, you change your environment at home. Small changes like buying lower fat foods can make a big difference over time. Your children are dependent on what you provide, so it’s up to you to make these little changes.

  • When you buy healthier breakfast cereal, they will eat it
  • Or switch to whole grain toast
  • When you buy cookies with less sugar, they will eat them
  • When you buy low-fat chips, they will eat them
  • If you buy apples, with a little prep, they will eat them too!

Cut out 100 calories and reduce sugar

Remember, 100 extra calories each day will cause you to gain 10 pounds each year. Considering how small the 100 calorie snack packs are, you can see how it is easy to eat too many calories each day. That’s why most Americans are gaining weight every year.

It is easier to avoid the temptations in the grocery store than it is to resist eating it every day once you bring it home. This should be a whole family affair. Don’t buy something for your mate and expect your children to resist eating it. It is unrealistic to expect your children to resist eating something you have in the house.

Changing to a lower sugar diet may be challenging to the whole family. But to provide a healthy future, it is important for you to control the amount of sugar in your children’s daily diet. Work with your children to find acceptable solutions. Help them make good decisions about the foods you provide in your home.

Incorporate exercise

The Center for Disease Control and Prevention (CDC) recently changed its recommendations for daily exercise.  Never before have they recommended 2-year-olds get added activities. The CDC realizes that parents need to encourage children at a young age to “move their way”. Dancing is a good example. Put music on and it is natural for kids to dance. Find things your children like to do.

Included in the CDC’s recommendations is a limit on screen time based on age. Screen time includes television and computer games. Parents need to be aware of what their children are doing. Encourage them to get involved in activities.

Be the architect of your home

Children depend on parents to provide a good home environment. By keeping focused on their future, you will be motivated to do the right things.

For more information about the holistic nature of children’s health, download my free ebook. 👉 But before you download that, please make sure you’ve signed up for my email list! Anytime I put out a freebie, you’ll get a copy just for being on my list!

For more information about raising healthy children, please see my program, Kids at Risk for Diabetes.

Children need activity every day!

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Children need activity every day!

Being active for children means being active every day. Adult exercise goals are 150 minutes each week. But children need activity every day for at least 30 minutes.

Cut down on screen time!

Kids need to cut down on computer time and video games.  They need encouragement to disconnect. Put a timer on them and make a record of how much time they are spending. Be the parent, stand firm. Use screen time as a reward.

Every day children need to go for a walk, or play at their playground.

3-5 times a week they need a cardio workout that will develop a healthy heart and lungs. There are many different kinds of aerobic exercise. It is important to increase their heart rate into a cardiac range. That range should be determined by your doctor.

Aerobic exercise examples:
  • step exercises
  • cross country running
  • rowing
  • stair climbing
  • wind surfing
  • racquetball
  • tennis
  • squash, you get the idea.

There are many different kinds of aerobic exercise. It is important to increase their heart rate into a cardiac range. That range should be determined by your doctor. One of the easiest way to encourage this type of activity is to get them into an organized sport. Even golf can get them motivated.

In addition, children need muscle strengthening and stretching exercises at least 3 time a week.

Muscle strengthening exercise examples:
  • weights
  • resistance bands
  • calisthenics like push-ups, jumping jacks, or lunges.

It is easy to stretch before you do the muscle strengthening routine and afterwards as a
cool down.

Start slow with 30 minutes each day. Set a goal of 60 minutes per day. Keep a record of all your exercise.

Record your progress on a calendar and celebrate your success!

Remember, a little progress everyday will become a healthier lifestyle over time.

Find an activity that they enjoy doing!

Schedule a time and commit to doing it.

Make your family’s health a priority!

This really is a lifestyle change.  It is so important to help control your weight and exercise is a great way to improve your health. Get started, you’ll feel better.

PRECAUTION NOTE: Before beginning any exercise program consult your physician.

Complications from elevated blood sugars include hypertension, cholesterol problems, eye problems, heart disease, peripheral vascular disease, foot problems, kidney disease or gastroparesis. Adults may be requested to complete a graded exercise evaluation before starting any exercise program due to these complications.

Do you need encouragement to increase your daily activities?  That’s what a life coach does! Email me if you have questions, Julie@kidsatriskfordiabetes.com. Also check out my 30 day virtual course for your whole family! Or schedule a call with me to discuss your specific needs.