Kids at Risk For Diabetes

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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 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.

Syndrome X

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Syndrome X, aka Metabolic Syndrome or Obesity Syndrome

Syndrome X is a diagnosis you might here if you are at risk for a chronic disease, which is also known as Metabolic Syndrome. This is a group of health conditions that puts an individual at risk for chronic health problems like heart disease, strokes, and diabetes, plus high blood pressure and obesity.

Metabolic syndrome includes: (you must have at least 3 risk factors for this diagnosis)

  • A large waistline or apple shape body
  • High total cholesterol (LDL, HDL  & VLDL)
  • Low HDL cholesterol (HDL improves your blood vessels)
  • High triglycerides (caused by daily overeating)
  • High blood pressure or taking medication for high blood pressure
  • Fasting blood glucose over 126 (early signs include blood glucose 100-125)
  • Other risk factors are your genetics and your age.

Insulin resistance increase your risk for an apple shaped body. Not everyone who gains weight develops an apple shape. However, insulin resistances causes fat to be deposited within your abdominal cavity.

Another common problem in metabolic syndrome is unacceptable levels of triglycerides. Many times triglycerides go up when people eat more calories during the day than they are burning. If you have above range triglycerides or are taking medications to control your triglycerides, then you are at risk for chronic disease.

If your LDL (low-density cholesterol) levels are high, that is another risk factor for a Syndrome X diagnosis. Cholesterol is often a reflection of the food you eat. Typically this is a high fat diet. It amazes me how many adolescents today are on cholesterol lowering medications. If you don’t know your cholesterol numbers, then you need to consult your medical provider and seek a blood test. Total blood cholesterol should be less than 200. If you are taking a medication to lower your cholesterol, then technically you have this medical diagnosis.

Metabolic syndrome includes blood pressure higher than preferred. I will say, trying to get accurate blood pressure reading on teens is difficult at best. First, acceptable pediatric blood pressures are difficult to pin down. You need to be educated in pediatric medicine to know what is acceptable. (Don’t go to the drug store with your children and get a reading; adult blood pressures are different from children’s numbers. Even adult sized machines can give wrong information for children.) Teens blood pressure can swing with changing thoughts (ask them about their personal problems and it will jump quickly).

My point: if a teen is taking medication for blood pressure, then they have been diagnosed with a health problem. At that time, the blood pressure may be within normal ranges, but they still have the diagnoses. This places them at higher risk for chronic disease like heart disease and kidney disease.

Metabolic Syndrome Risk Factors include:
  • insulin resistance
  • stress
  • diet (sugar-sweetened drinks)
  • genetics & age
  • low physical activity
  • disrupted sleep patterns
  • mood disorders
  • excess alcohol
  • smoking (tobacco and other substances)
  • chronic inflammation
  • other chemical imbalances in the blood.
Metabolic Syndrome Associated Health Conditions include:
  • Polycystic ovary disease
  • Erectile dysfunction
  • Hyperuricemia (uric acid in the blood)
  • Acanthosis nigricans
  • Fatty liver & Non-alcoholic fatty live disease

(More later on teens with fatty liver disease. I have been absolutely amazed at the number of preteens that I have seen diagnosed with fatty liver disease!)

 

Source:  National Heart Lung & Blood Institute  www.nhlbi.nih.gov/health/health-topics/topics/ms

https://en.Wikipedia.org/wiki/Metabolic-syndrome

 

Children at Risk for Adult Diabetes

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Children at risk type 2 diabetes due to obesity

In previous generations, the medical profession had few occasions to monitor children for adult health issues. Today, children are experiencing increasing problems with high blood pressure, high cholesterol and other health problems related to obesity. Although obesity is ever increasing in children, many times our health care system is lagging behind in identification and approved treatment.   

Obesity is the main cause for kids being at risk for Type 2 diabetes and heart disease. Children are classified as overweight who are above the 85th percentile for age and sex. To be classified as obese, a child’s BMI will be over the 95th percentile for age and sex or their weight is greater than 120% over ideal for height(1). But being at risk for diabetes is much more than just a weight issue.

First: If one or both parents have been diagnosed with diabetes, then the child has the genetics putting them at risk for diabetes.

According to the SEARCH study, at least 75% of youth diagnosed with type 2 have at least one close family member who has diabetes. (Close family members include mother father sisters or brothers.)  (searchfordiabetes.org)

Second: If the child’s BMI (body mass index) is over 28, it indicates that their life-style places them at additional risk. 

BMI can be misleading on its own. You should also consider waist circumference. (http://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html)

(http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851850/) 

Third: If they have high blood pressure. This one is tricky because blood pressure can be affected by many things including anxiety. If you or your child become anxious about going to the doctor, then chances are your blood pressure will be elevated. Taking several deep breaths before taking the blood pressure can help. It is important to get an accurate reading. 

If you would like to monitor a child’s blood pressure, there are automatic machines available at most pharmacies and many department stores. I recommend using one of these machines because they are more reliable (ensure accurate readings) as compared to home monitors. Doctors are wanting blood pressure reading less than the 90th percentile on at least three measurements.(2) You can refer to the CDC guidelines for these recommended values.

(http://www.cdc.gov/nccdphp/dnpa/growthcharts/training/modules/module3/text/bloodpressure.htm)

The rule of thumb for children age 7-15 years old is: multiple 2 times your child’s age and add 90. This gives you the median for systolic pressure (the upper number). For the diastolic (lower number) subtract 30-45 from your systolic number. This is just an average number, the number you get can be higher or lower (for more information see: http://www.fpnotebook.com/CV/Exam/PdtrcVtlSgns.htm)

Fourth: Dyslipidemia. Now that is a big word! It means high cholesterol or high triglycerides. You need a fasting blood test to check for these conditions. Ask your doctor for this information.

Fifth: High Blood Sugar. Teens with a fasting blood glucose (FBG) 100 – 125 mg/dL or a random blood test greater than 199 mg/dL are at risk. For children younger than their teens, you should consult your pediatrician for this information. A1C is a non-fasting blood test. The results will vary with the age of your child. 

A1C is not recommended to use to diagnose diabetes in children so it may not be covered by insurance. It is a good indicator if your teen’s tolerance to sugar is a problem. Younger children run higher blood sugars and the A1C test is not recommended for them. The readings for A1C are determined by the age of the child and industry standards have NOT be determined (as of this writing).

American Diabetes Association recommends testing asymptomatic youth for Type 2 if they are overweight plus any 2 of the following risk factors:  

  • Diabetes screening should be repeated every three years.
  • Family history of Type 2 in first or second degree relatives
  • Native American, Latino, African American, Asian or Pacific Islander ethnicity
  • Mother with a history of gestational diabetes during the child’s gestation
  • Signs of insulin resistance or conditions associated with insulin resistance including acanthosis nigricans, hypertension, dyslipidemia, polycystic ovary syndrome or small for gestational age birth weight(3)

Symptoms of high blood sugar include:

  • Unusual Thirst (they can’t drink enough)
  • Frequent urination (going to the bathroom more than once in the night)
  • Headaches, especially after eating sugary foods
  • Tired, no energy; especially after a meal
  • Unusually hungry; (I have seen these kids start eating two full lunches – this indicates a hormone imbalance)
  • Anxious (there are times when they want food NOW)

For more information about how to teach your kids and your family good habits for a healthy future, check out my healthy kids and family 30 day virtual program.

1) American Diabetes Association. Standards of medical care in diabetes – 2013. Diabetes Care. 2013;36 (suppl 1): S11-S66.

2) Expert Panel on Integrated Guidelines for Cardiovascular Health and Risk Reduction in Children and Adolescents; National Heart, Lung, and Blood Institute. Expert Panel on Integrated Guidelines for Cardiovascular Health and Risk Reduction in Children and Adolescents: summary report. Pediatrics. 2011;128 (suppl 5):S213-S256.

3) American Diabetes Association. Diabetes Care. 2013;36 (suppl 1) S11-S66