Chances are you know someone living with diabetes.

  • Page Views 361
  • That’s because an estimated 3.4 million Canadians live with this condition – nine per cent of the population – and another 5.7 million Canadians live with prediabetes – more than 22 per cent of the population, according to the Canadian Diabetes Association.

    You may even be living with one of these conditions yourself.
    If so, you may be aware that there are three main types of diabetes: type 1, type 2 and gestational diabetes. Type 1 or insulin-dependent diabetes is caused by an autoimmune condition, and the risk factors for developing this condition are mostly beyond our control.

    However, we do have control over some of the risk factors for prediabetes, gestational and type 2 diabetes. While pre-determined factors such as our age and genetic makeup play a role, so do lifestyle choices.

    As a registered dietitian and certified diabetes educator for the past 16 years, I’ve met many people who are managing these chronic conditions, particularly prediabetes and type 2 diabetes, which are more prevalent. Often, in our initial meeting, people describe feelings of guilt, anger or sadness. They feel they should have made changes in their lives in the areas of nutrition, exercise and stress management sooner.

    Frequently we don’t make these kinds of changes until there is a crisis or a compelling reason to change, such as a new diagnosis of diabetes. We may have so many other things going on in our lives that we just aren’t in a state of readiness to make changes. We can be so overwhelmed with other responsibilities and stresses that our own health slides to the bottom of the priority list. We may have learned poor coping behaviours for stress involving less healthy food choices, less activity and poor handling of strong emotions.

    Over the years, I have observed and experienced the power of choosing to make one small change at a time, and of adding something versus taking something away. Instead of thinking about giving something up, think about what you can include, whether it’s taking a daily walk, eating a fresh fruit or vegetable at each meal or taking a few quiet minutes each day to take a few calming breaths.
    It’s amazing how carrying out just one positive change increases feelings of confidence, energy and motivation. Feeling that we can improve our health creates momentum to continue on to more positive changes, seeming to naturally displace some less healthy choices along the way.

    I have seen many people bring their blood sugar levels down from incredibly high numbers to within the normal range by simply harnessing the power of these changes. I am grateful for the privilege of seeing this transformation happen on a daily basis with my clients and the inspiration they provide me and others around them.

    Here are some ideas for one change you can make today to help prevent or manage your own type 2 diabetes or pre-diabetes. I encourage you to choose something important to you that you really want to try, to help make the new behaviour stick.

    10 small changes that make a big difference to diabetes:

    • Choose one whole grain food each day (e.g. 100 per cent whole grain breads, large flake/steel cut oats, brown/wild rice, quinoa, barley, bulgur, buckwheat, rye crackers, whole wheat pasta).
    • Include a high protein food with your breakfast (e.g. nuts, seeds, egg, cheese, Greek yogurt).
    • Plan out lunch or supper meals for a week using the half-your-plate model (half vegetables, one quarter meat/alternatives, one quarter grains/starches).
    • Try one new vegetable each week (search online for tasty ways to prepare it).
    • Include a fresh fruit at each meal.
    • Pay attention to hunger cues (take time to eat, stop when full).
    • Drink water when thirsty (flavour with lemon/lime/mint if needed).
    • Plan out an evening snack that includes some protein and carbohydrate (e.g. peanut butter on whole grain toast, fresh fruit with nuts/cheese/plain Greek yogurt, salmon/tuna on whole grain crackers, baby carrots with hummus).
    • Plan a 20-30 minute walk into your daily schedule.
    • List some hobbies/activities you enjoy to use as an outlet for stress.

    For more nutrition tips and recipes to help you make positive changes to your lifestyle, visit the Canadian Diabetes Association website at

    (Written by Lara Masoudi RD, CDE, Fraser Health News)



    New Posts Recently publish post More

    • 23 March 2018
      2 hours ago No comment

      Catriona Gray sweeps Binibining Pilipinas awards

      An early pageant favorite, Catriona Gray, wins as the Philippines’ official representative to the 2018 Miss Universe pageant. Gray has been crowned Bb. Pilipinas Universe 2018 at the coronation night held in Araneta Coliseum, Cubao, Quezon City on March 18. From the moment Catriona was named as the first ...

    • 22 March 2018
      20 hours ago No comment

      Jerwin Ancajas receives bonus from MVP

      World super-flyweight champion Jerwin Ancajas was warmly received Tuesday afternoon by telecom tycoon Manny V. Pangilinan, who handed a P1-million check that the fighter will use to rehabilitate the gym that he and manager Joven Jimenez own in Magallanes, Cavite. “Malaking tulong po ito sa pagpapagawa ng aming gym,” ...

    • 22 March 2018
      22 hours ago No comment

      Pinay allegedly harassed in Burnaby church complains before B.C. Human Rights Tribunal

      A complaint will be heard by the B.C. Human Rights Tribunal about the alleged harassment of a Filipino mother in a Burnaby church. The tribunal, in a recent decision, rejected the request of the Willingdon Church to dismiss the complaint filed by Raquel Cunanan. A single mom, Cunanan had ...

    • 22 March 2018
      24 hours ago No comment

      Falcons one win away from UAAP-baseball diadem

      A mighty four-hit, four run rampages in the first inning carried Adamson University to an abbreviated seven-inning 14-4 rout of favored La Salle Tuesday opening the two-teams’ best-of-three title series for the UAAP-baseball championship at the Rizal Memorial Stadium. The Falcons’ third baseman Gerald Riparip, pitcher Jerome Yenson, rightfielder Lester Carandang ...

    • 20 March 2018
      3 days ago No comment

      Philippine Congress committee finds cause to impeach Chief Justice Sereno

      With a 38-2 vote, the House of Representatives’ committee on justice on March 8 ruled to impeach Philippine Supreme Court Chief Justice Maria Lourdes Sereno.   “Throughout the probable cause hearings, this committee has gathered sufficient evidence to provide us the ammunition to prosecute this case towards victory,” said ...

    %d bloggers like this: