When you are living with a diagnosis it is incredibly important that you learn how you can gain control of your condition to keep you living well and prevent or lower the risk of developing health complications. Many conditions are related to unhealthy eating, physical inactivity, being overweight and/or living with obesity. By altering one’s lifestyle slowly over time, you CAN slow and/or stop the progression of your illness and lower your risk of developing co-morbidities!! The trick is this: DON’T WAIT, TAKE ACTION NOW!!
Try taking charge of your health by starting with these small yet very meaningful actions:
1. Have regular medical check-ups with your doctor and SWLC team
- Blood tests to check your blood sugar levels, kidney and liver function, cholesterol
- Your doctor should also be giving you immunizations like the flu shot when/if needed
- Have yearly foot and eye exams, and see your dentist every six months
- Take your medications as prescribed
- Talk about any concerns you may have
2. Track and document your weekly weight
3. Review Eating Well with Canada’s Food Guide (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php)
- Familiarize yourself with the food groups and which food it fits in
- Value variety. At each meal aim to have at least 2 out of the 4 food groups
- Limit the liquid love. Be aware that liquids tend to pack a big punch of calories, fat, sugar and/or salt and do not hold off the the hunger for very long
- Get fishy. Aim for a serving of fish twice a week
- Go for color. When you look down at your plate, aim to see the rainbow! Enjoy colourful vegetables and fruit throughout the day in the forms of fresh, frozen or canned
- Fibre up. Include high fibre foods to help manage digestion, bowel health, blood sugars, hunger and improve overall health. Lean more toward plant foods rich in fibre such as whole grains, vegetables, fruit and legumes like beans, peas and lentils
- Be fat conscious. Minimize intake of saturated fats from fatty meats, butter, lard, shortening and hard margarines and trans fat from doughnuts, cookies and other baked goods as often as possible. Choose healthier unsaturated fats most often. Enjoy seeds, soft non-hydrogenated margarines and vegetable oils such as canola and olive oils in moderation (no more than 30 to 45 ml / 2 to 3 tbsp a day)
- Police your portions. Even wise food and beverage choices consumed in large amounts will not benefit health, so be mindful of how much you eat / drink. Special portion control should be applied to foods / beverages high in calories, fat or sugar
Keep in mind that many small changes add up to large positive differences!!!
Margeaux, RD