Summer 2017

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1 2 | PULSE S u m m e r 2 0 1 7 H E A LT H L I N KS N ew Year's resolutions are commonly fraught with the desire to lose weight. However, good intentions in January can fade to lost desires by February. Maintaining a healthy weight is a great goal, as carrying extra weight is one of several factors that raises one's risk of developing type 2 diabetes (T2D). e U.S. Centers for Disease Control and Prevention (CDC) says approximately 29 million Americans have T2D and another 86 million have prediabetes. e good news is prediabetics can reduce their risk of developing full blown diabetes by losing weight, exercising and eating a healthier diet. One local program that helps its participants lose weight, keep it off and lead a healthier lifestyle is the YMCA's Diabetes Prevention Program. Pulse recently spoke with Jamisson Costa, regional program director of the YMCA's Diabetes Prevention Program and Kristen Ng, MPH, RDN, a clinical dietitian at Torrance Memorial Medical Center, to learn some of the helpful tips taught in the program held at the Torrance YMCA and supported by Torrance Memorial. Here are strategies from the dietitians at Torrance Memorial for successful weight loss: Carbohydrates should come from whole grains, fruits, vegetables and low-fat dairy. Examples of whole grains include: brown rice, oatmeal, quinoa and whole wheat bread. Other healthful, less common whole grains are: barley, freekeh, millet, kamut, bulgur and farro. Whole grains, fruits and vegetables contain fiber which aids in satiety when seeking weight loss. When consuming fats, eat the good, healthy fats known as monounsaturated and polyunsaturated fats. ese fats are "unsaturated" and are found in olive oil, canola oil, nuts, avocados, seeds (such as chia and flax) and fish. Reduce intake of saturated fats and avoid trans fats as these are less healthy fats that could contribute to risk of heart disease and diabetes. Control portion size. (An overview can be found at choosemyplate.gov.) For portion control for people with diabetes or prediabetes, view this interactive resource that addresses carbohydrates specifically for these conditions: http://tinyurl. com/tmmc-portioncontrol. WAY TO LOSE YMCA PROGRAM HELPS EVEN NONDIABETICS SHED POUNDS. WRITTEN BY CAROLE JAKUCS, BSN, RN, PHN

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