YDPP: A Life Saving Recipe for Change

Diabetes is a complicated disease that has reached epidemic proportions. It is one of the leading causes of kidney disease. My diabetic father developed kidney failure, was on dialysis 12 years, and is now deceased. Due to uncontrolled hemoglobin A1C levels, my husband recently had diabetic ulcers and neuropathy on his feet, and was on disability for several months. I was overcome by fear for the past couple of years and often worried about what I could do to stop or slow the risk of developing the disease for myself and children. Repeated attempts to go on fad diets, lose weight quickly, or engage in rigorous exercise regimes, all resulted in short-term results and long-term disappointment. My doctor said I must lose weight or anticipate developing diabetes. I thank God for my daughter who alerted me to the YDPP program. YDPP’s ingredients: food selection, plus physical activity, plus peer support, result in a lifesaving recipe for change. I strongly recommend it to anyone who wants to improve their odds of not getting diabetes.

My daughter & I joined the YDPP program together after witnessing far too many family members suffer from the debilitating effects of diabetes. Our experience is saving our lives. Learning how to be a calorie and fat detective, as outlined in week 2 & 3, was a turning point for me. The rigid tracking of food and beverage intake is critical to sustainable success. I am amazed at how simple portion control and replacement of foods such as fast food breakfast sandwiches with oatmeal or low-calorie/fat cereals, and sweet tea or pop replaced with seltzer water or diet pop actually melt away the pounds. I remain motivated to increase activity because the YDPP encourages non-traditional tracking of physical movement (dancing while doing housework, shopping is considered walking, chair exercises is just as good as “work outs”); keep it moving all counts and really burns calories and pounds. I can’t say enough about the last ingredient. Positive encouragement from peers, our coach Rose, and intern Mary serve as a constant reminder that we can do this! We developed an unbreakable bond and no one is afraid to share the highs and lows of making a permanent life style change.

In summary, diabetes is a critical health concern and complications could be deadly. YDPP’s approach is effective in reducing weight, therefore reduces the risk for diabetes. I learned how to make healthier food choices (lower calorie & fat), increase activity, and engage in peer support. Each participant adds something special to the basic recipe; we are now ready for maintenance and continued improved health.

Diabetes can be stopped; I encourage others to save their lives and join YDPP!

YMCA Diabetes Prevention Program Testimonial

Most of my family is overweight.  Growing up the thought was that I had “big bones”, or that being overweight was my family build.  Coming from a large family, diabetes is prevalent.  My maternal and paternal grandfathers had the disease.  My maternal grandfather passed due to residual effects of the disease, and my paternal grandfather lost a limb.  Currently the disease resides close to home in my father.  My father was recently on disability due to necrotic ulcers on his feet.

I can recall the first YDPP meeting.  I have to laugh, I was late as usual.  Our instructor Rose began with a prayer.  I remember thinking; great she is one of those over the top religious types.   I did not sign up for bible study for Saturday morning, there are other things I can do, etc…  I had gathered a list of excuses not to continue the program.  But then Mrs. Nichols spoke of what she has overcome in her own struggle to maintain a healthy lifestyle and weight, and she inspired me.

As stated earlier I’ve always been what some called a “healthy” child, however, my eating habits and lack of exercise did not speak to a healthy life style.  When diagnosed with Hodgkin’s, the major concern was weight loss.  That became my crutch to keep the weight on. I then became pregnant and was placed on bed rest at 19 weeks. Although I only gained twenty seven pounds during my pregnancy, being on bed rest set the precedence for inactivity.

I would be dishonest if I stated I’ve tried to lose weight in the past, I have not.  I’ve always been ok with my size. However, seeing the ulcers on my father’s feet scared me.  At that point, I decided something has to give and I need to try to make a life style change that will not only be for the betterment of me, but also my child.

The YDPP program helped me understand what a healthy lifestyle is.  It encouraged healthy eating, increasing daily activity.  The lessons spoke to factors in life that can deter you from maintaining a healthy life style.  Such as managing stress, understanding what triggers you to be unhealthy as well as understanding what habits you may have.  The lessons in the program not only helped me with beginning a healthy life style; they also have helped me with managing stress in my personal and professional life.  I can honestly say after the program I have a different perspective on life.

I cannot say that I have given the program 100%, I did commit to 80%.  I have begun to eat healthier; however, I am still working on documenting what I eat on a daily basis.  This is the most active that I have been in my life. In addition to my normal walks, house work, etc… I also work out every evening for a minimum of 20 minutes.

If my son decides to sprint away from me, I can run after him and not feel winded.  I can thank the YDPP program for this.  My clothing is fitting me a little looser, in some items I have purchased, I was able to purchase a smaller size; I can thank the YDPP program for this. I don’t think I would have completed this program if it were not structured the way it is.  I feel a fellowship amongst the members as well as our instructor and the YMCA staff. This fellowship has helped me through the program.

Thank you.

Anonymous

FATS – NOT ALL ARE CREATED EQUAL (And not all are bad for you!)

What is fat?
Fat is a nutrient found in many of the foods we eat. Of all other nutrients, it has the highest amount of energy. Fat is most commonly found in foods such as dairy products, oils/butter, and sweets such as chocolate. Fat is an essential nutrient, which means that a minimal amount is needed in the diet!

What does fat do?
Everyone needs to include some fat in their diet to be healthy! Fat has many benefits, when consumed in the proper amounts. Besides providing energy, fat also helps to insulate the body, provide cushioning which protects many vital organs, aid in the body’s absorption of certain vitamins, and much more! However, too much of the wrong kind of fat can cause complications with cholesterol levels, blood pressure, heart disease, diabetes, and even some forms of cancer.

Types of Fat
Not all fat is bad for you, especially when consumed in the proper amounts. It is important to know which fats you should include in your diet, and which ones you should avoid:

• Monounsaturated Fat: This type of fat is found in foods such as olives, avocados, olive oil, vegetable oil, peanuts, and many other sources. Monounsaturated fats can help to lower your cholesterol, and does not cause “bad” cholesterol to increase. About 10% of your daily calories should consist of monounsaturated fats. This means if you eat 2,000 calories per day, only 200 of them should come from monounsaturated fats.
• Polyunsaturated Fats: This type of fat is found in oils that are made from fish, safflower, sunflower, corn and cottonseed. Polyunsaturated fat can help to lower total cholesterol, but has also been shown to lower “good” cholesterol as well. Polyunsaturated fats should make up no more than 10% of your daily calories. This means if you eat 1,500 calories per day, only 150 of them should come from polyunsaturated fat sources.
• Saturated Fat: This type of fat should be consumed minimally. Everyday food sources of saturated fats include meat fats, shortenings, and high fat dairy products (such as whole milk, butter and cheeses). Saturated fats should only make up 10% of your daily calories. This means if you eat 1,800 calories per day, only 180 should be from saturated fats.
• Trans Fat: This type of fat should be avoided. It is most commonly found in trace amounts inside of foods such as processed and baked goods, as well as margarine sticks. It can have a negative impact on the body by increasing “bad” cholesterol while lowering “good” cholesterol. Less than 1% of daily calories should be trans-fat. This means if you eat 2,000 calories per day, at the most you should have 20 calories from trans-fat.

What does this mean for your diet?
Fat needs to play a part in everyone’s diet, even if it is a small role. Fat should be used sparingly, and should come from monounsaturated and polyunsaturated sources. A diet that consists of fruits, vegetables, whole grains, low-fat dairy products and lean meats is key, and can be very healthy for your heart!

Mary Gallagher, Rochester Institute of Technology Dietetics Student