Physical competency
Physical competency requires attention to Nutrition, Exercise, Rest and management of stress. Resources widely available to persons with Diabetes is highly recommended. You can't go wrong in taking care of yourself as if you had Type 2 diabetes.
Nutrition
Regular Exercise
Rest and Relaxation
Stress Management
Nutrition
This house serves food from each food group:
Microwaved
Fried
Frozen
Canned
Ideas for nutrition
1. Meal schedule: 5 or 6 times daily, 3 moderate meals; Mid Morning, small mid afternoon and evening snack; last meal at least 3 hours before going to bed (Cooper et al 1996, Page 29; Roizen et al 2005, Page 347)
2. Follow Canadian Food Guide. Amount of food you need every day from the four food groups and other foods depends age, body size, activity level, gender and if you are pregnant or breastfeeding. Enjoy a VARIETY of foods,Emphasize cereals, breads, other grain products, vegetables and fruit. Choose lower-fat dairy products, leaner meats and food prepared with little or no fat. For more information see Food Guide Facts: Background for Educators and Communicators
3. Foods to avoid: Processed foods that contain trans and saturated fats; white foods such as white bread, white rice and simple sugars. Limit salt, alcohol and caffeine.
4. Good foods: fruit and vegetables, Omega -3-fatty acids which come from cold water oily fish such as salmon, herring, mackerel, anchovies and sardines, Flax, Omega-3 eggs produced by chickens fed a diet of greens and insects
5. Drink 8 glasses of water daily. Restrict alcohol consumption to 1 or 2 glasses a day.
References
Roizen, Michael and Mehmet Oz (2006) You on a Diet, New York: Harper Collins
Whitaker, Julian (2001) Reversing Diabetes, New York: Time Warner
Worthington-Roberts, Bonnie S. and Sue Rodwell Williams (1996) Nutrition Throughout the Life Cycle, New York: McGraw Hill
Restrictions and Nutritional Supplements
Generally get advice from your Doctor. Tests can determine if you have alergies or deficiencies. Common restrictions or regultion requirements include caloric intake, Allergies to gluten. General deficiencies especially as you grow older include Vitamin B12 deficiencies, Calcium deficiency,
Regular Exercise
Ratey, John J (2008) Spark: the Revolutionary A Science of exercise and the brain is a book that details that strongly suggest that exercise contributes to ne brain growth.
Reference
Ratey, John J (2008) Spark: the Revolutionary A Science of exercise and the brainGittleman, Ann Louise (2004) the Fat Flush Foods, New York: McGraw
Gower, Timothy (2007) The Diabetic Body, An Owner's Manual, Lincolnwood: Publications International
Nelson , Aaron P (2005) The Harvard Medical School Guide to Achieving Optimal Memory
Piscatella, Joseph C (1995) Controlling Your Fat Tooth New York: Workman Publishing
Roizen, Michael and Mehmet Oz (2005) You The Owner's Manual New York: Harper Collins
Roizen, Michael and Mehmet Oz (2006) You on a Diet, New York: Harper Collins
Regular Exercise
Good Ideas
1. 30 minutes daily of general physical exercise such as walking, swimming etc.
2. Stamina training: 3 times a week at a rate that exercises the heart: swimming, biking, brisk walk, jogging
3. Stretching exercises, or yoga, tai Chi etc
4. 10 Deep breaths every morning and night using abdominal techniques as outlines in Chapter 5 Roizen 2005)
Rest and Relaxation
Good Ideas
1. 7 to 8 hours of sleep a night
Stress Management
Good Ideas
References
Covey, Stephen (2004) The Eighth Habit, New York: Free Press
Gittleman, Ann Louise (2004) the Fat Flush Foods, New York: McGraw
Gower, Timothy (2007) The Diabetic Body, An Owner's Manual, Lincolnwood: Publications International
Graham, Karen (2006) Meals for Good Health Low Fat,High Fiber Meals, Portage la Prairie Paper Birch Publishing
Nelson , Aaron P (2005) The Harvard Medical School Guide to Achieving Optimal Memory
Piscatella, Joseph C (1995) Controlling Your Fat Tooth New York: Workman Publishing
Ratey, John J (2008) Spark: the Revolutionary A Science of exercise and the brain, New York: Little Brown and Company
Roizen, Michael and Mehmet Oz (2005) You The Owner's Manual New York: Harper Collins
Roizen, Michael and Mehmet Oz (2006) You on a Diet, New York: Harper Collins
Whitaker, Julian (2001) Reversing Diabetes, New York: Time Warner
Worthington-Roberts, Bonnie S. and Sue Rodwell Williams (1996) Nutrition Throughout the Life Cycle, New York: McGraw Hill