Day 2 - May 16, 2008

I was not able to go the gym today because I am still down with a cold and I am hoping to get some antibiotics on Monday. But needless to say, I intend to go to my kick boxing class tomorrow morning so at least I can get my strength and energy. I intend to uphold my commitment of riding on June 14, 2008 to create awareness for Diabetes. Yesterday, I put up information about Diabetes and the different types of Diabetes. I also posed some questions which I hoped you asked yourselves and possibly answered.
My own answers are below:
1. Does Diabetes run in my family?
No, not to my knowledge but since Nigeria does not have good records of family history, I don’t know my grandparents/great-grandparents history so I will make a conscious effort to keep myself informed and stay healthy
2. If so, what kind of Diabetes does my family member have?
N/A
3. Am I fully aware and informed about Diabetes and the type of Diabetes that my family member has?
After researching and writing on this blog, I will say I have learnt more than I knew before.

For the next couple of days, we will focus on the risk factors for Type 2 Diabetes. Suich risk factors include:

1. Obesity
2. Sedentary Lifestyle
3. Unhealthy Eating Habits
4. Family History and Genetic
5. . Increased Age
6. High Blood Pressure and High Cholesterol

Our topic today will focus on Obesity, the definition of Obesity and ways to stay fit and healthy

Obesity
The number one risk factor for type 2 diabetes is obesity. The National Center for Health Statistics states that 30% of adults are obese. That's about 60 million people. I know we have heard the word several times but what does Obesity really mean?

Obesity is a condition in which the natural energy reserve, stored in the fatty tissue of humans and other mammals, exceeds healthy limits. It is commonly defined as a body mass index (weight divided by height squared) of 30 kg/m2 or higher.

Although obesity is an individual clinical condition, some authorities view it as a serious and growing public health problem. Some studies show that excessive body weight has been shown to predispose to various diseases, particularly cardiovascular diseases, diabetes mellitus type 2, sleep apnea and osteoarthritis
Greater weight means a higher risk of insulin resistance, because fat interferes with the body's ability to use insulin. According to the same study, the number of overweight kids has tripled since 1980. The number of children being diagnosed with type 2 diabetes has also risen. (Information culled from (http://diabetes.about.com)

Ways to prevent Obesity
Properly measuring and balancing your calorie intake and expenditures allows you to modify your lifestyle at a comfortably manageable rate until your modifications become new lifestyle habits. You can include all of your favorite foods as part of a well-balanced calorie-controlled diet. You can engage in any activity you enjoy, no matter how insignificant the amount or intensity—the calorie expenditures all add up. Finally, you can trim down body fat at a safe and comfortable rate, and keep it within an acceptable range. Following the correct numbers gives you the ultimate power and flexibility when managing your weight.

Many of the strategies that produce successful weight loss and maintenance help prevent obesity. Improving eating habits and increasing physical activity play a vital role in preventing obesity. Recommendations for adults include:

1. Eat five to nine servings of fruits and vegetables daily. A vegetable serving is one cup of raw vegetables or one-half cup of cooked vegetables or vegetable juice. A fruit serving is one piece of small to medium fresh fruit, one-half cup of canned or fresh fruit or fruit juice, or one-fourth cup of dried fruit.

2.Choose whole grain foods such as brown rice and whole wheat bread. Avoid highly processed foods made with refined white sugar, flour, and saturated fat.

3.Weigh and measure food in order to be able to gain an understanding of portion sizes. For example, a 3-ounce serving of meat is the size of a deck of cards. Avoid supersized menu items.

4.Balance the food “checkbook.” Taking in more calories than are expended for energy will result in weight gain. Regularly monitor weight.

5.Avoid foods that are high in “energy density,” or that have a lot of calories in a small amount of food. For example, a large cheeseburger with a large order of fries may have almost 1,000 calories and 30 or more grams of fat. By ordering a grilled chicken sandwich or a plain hamburger and a small salad with low-fat dressing, you can avoid hundreds of calories and eliminate much of the fat intake. For dessert, have fruit or a piece of angel food cake rather than the “death by chocolate” special or three pieces of home-made pie.

6. Remember that much may be achieved with proper choices in serving sizes.

7.Accumulate at least 30 minutes or more of moderate-intensity activity on most, or preferably all, days of the week. Examples of moderate intensity exercise are walking a 15-minute mile, or weeding and hoeing a garden.
Look for opportunities during the day to perform even ten or 15 minutes of some type of activity, such as walking around the block or up and down a few flights of stairs.

(Information culled from http://www.healthsystem.virginia.edu/uvahealth/adult_diabetes/obpreven.cfm)

Questions

1. Do I go to the gym? If so, is my workout routine working? Do I do enough exercise?
2. How much do I weigh? Try this test and figure out what your weight should be http://www.halls.md/ideal-weight/body.htm
3. What commitments will I make to myself now to make sure I stay healthy.

Thanks!

ChiChi
MNIA, Inc.
Miss Nigeria in America 2008
Live from Los Angeles, CA