Well, we pretty much made it through the holidays, and while your Christmas tree will likely be up for a bit, like mine, things are starting to get back to normal. The kids are back at school, and the presents are put away. Now, the only two things you have left are the outstanding credit card debt and the weight you’ve gained from the endless tables of holiday food and junk you have been stuffing in your mouth. (OK, full disclosure: I’m so far off my own routine of healthy eating and exercise I can barely see the wagon that I fell off. One of my daughters was recently married, and my life has been filled with happy chaos for the last month.)
But, Dave, “What can I do?” you ask. Fear not! I will be offering FREE weight loss classes to help you not only find your way back to fitting into your jeans but also help you maintain healthy habits for the rest of your life.
If you are one of my regular readers, you probably know that I have been in the health and fitness fields for over 30 years and that I am passionate about raising the level of well-being in our community. I believe that if we are healthier, we are much more likely to be happier and have a greater quality of life. To help achieve this goal, I have been teaching National Diabetes Prevention Program classes to help people lose weight and lead healthy lifestyles. Let me say that again, the classes are intended to help people to lose weight and avoid Type 2 diabetes!
We have all heard the word “diabetes,” but I find that not everyone I encounter really knows much about the disease. According to the CDC, diabetes is a chronic health condition that affects how your body turns food into energy. In addition, there are three main types of diabetes: type 1, type 2, and gestational diabetes (diabetes while pregnant).
Your body breaks down most of the food you eat into sugar and releases it into your bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin. Insulin then allows blood sugar into your body’s cells for use as energy.
With diabetes, your body doesn’t make enough insulin or can’t use it as well as it should. When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease, making this a very serious problem.
Unlike type 1 and gestational diabetes, type 2 diabetes is largely lifestyle-related and preventable, with excess body weight, poor eating habits, and lack of activity being key causes.
Sometimes called adult-onset diabetes, type 2 diabetes is affecting more and more children, teens, and young adults. Since people don’t always notice symptoms in the beginning, it often goes undiagnosed for many years.
Another hot term these days is “prediabetes,” which is blood sugar levels that are higher than normal but not yet at a diabetic level. In the US, approximately one out of every three adults are prediabetic, with many unaware of their risk. When lab results reach this level, it is imperative that lifestyle changes are made to stave off type 2 diabetes and the increased risk of other problems such as heart attacks and strokes.
This is where the National Diabetes Prevention Program comes in. This CDC-led, research-based program focuses on healthy eating and physical activity. Research has shown that people with prediabetes who joined a structured lifestyle change program could cut their risk of developing type 2 diabetes by 58% (71% for people over 60 years old).
About the class: According to their website, the National Diabetes Prevention Program is based on a CDC-approved curriculum with lessons, handouts, and other resources to help you make healthy changes. The class is led by a lifestyle coach, me in this case, who is specially trained to lead the program, to help you learn new skills, encourage you to set and meet goals, and keep you motivated. The coach will also facilitate discussions and help make the program fun and engaging (at least, I hope I make them fun). Lastly, the class acts as a support group with people who have similar goals and challenges. So, lots of good information about goal setting, food, fitness, and weight tracking. What’s not to love?
The program runs for approximately 1 year. During the first 6 months of the program, we’ll meet about once a week. During the second 6 months, we’ll meet once or twice a month. In the first half of the program, you’ll learn to eat healthy without giving up all the foods you love. Add physical activity to your life, even if you don’t think you have time. Deal with stress. Cope with challenges that can slow your progress, like choosing healthy food when eating out. Get back on track if you stray from your plan.
In the program’s second half, you’ll fine-tune the skills you’ve learned to maintain your progress. These sessions will review key ideas such as tracking your food and physical activity, setting goals, staying motivated, and overcoming barriers.
Who is eligible? To participate, you must meet ALL 4 of these requirements:
– Be 18 years or older.
– Have a body mass index (BMI) of 25 or higher (23 or higher if you’re an Asian American person).
– Not be previously diagnosed with type 1 or type 2 diabetes.
– Not be pregnant.
You’ll also need to meet 1 of these requirements:
1. Had a blood test result in the prediabetes range within the past year (includes any of these tests and results):
– Hemoglobin A1C: 5.7%–6.4%
– Fasting plasma glucose: 100–125 mg/dL
– 2-hour plasma glucose (after a 75g glucose load): 140–199 mg/dL.
2. Be previously diagnosed with gestational diabetes (diabetes during pregnancy).
3. Received a high-risk result (Score of 5 or higher on the Prediabetes Risk Test. This will be given at the information session or can be found online at cdc.gov).
Classes are divided by county, with one class offered for residents of Clinton County and two classes for Lycoming County residents. Class size is limited, and all prospective participants MUST attend the information session for their county unless prior arrangements are made with me. The class delivery method is still to be determined, with the possibility of in-person, remote via Zoom, or a combination of both.
Info sessions:
Tuesday, 1/28, at 5:30 p.m. Antes Fort Methodist Church (Lycoming County residents). 19 4th St. Antes Fort, Pa 17720.
Thursday, 1/30, at 5:30 p.m. New Love Center, Avis (Clinton County residents). 263 Henry St. Jersey Shore (Avis), Pa 17740.
COST: Free!!! For more information, feel free to contact me via email at dave.bellomo@gmail.com.
