West Bend, WI – The Kettle Moraine YMCA’s Diabetes Prevention Program helps adults at high risk of developing type 2 diabetes adopt and maintain healthy lifestyles by eating healthier, increasing physical activity, and losing a modest amount of weight in order to reduce their chances of developing the disease.
Research by the National Institutes of Health has shown that programs like the YMCA’s Diabetes Prevention Program can reduce the number of new cases of type 2 diabetes by 58% and 71% in adults over age 60.
ABOUT THE PROGRAM
In a classroom setting, a trained lifestyle coach will facilitate a small group of participants in learning about healthier eating, physical activity and other behavior changes over 25 sessions. The year-long program consists of 16 weekly sessions and three sessions every other week during the first six months followed by 6 monthly sessions in the second six months.
Program Goals:
Reduce body weight by 7%
Increase physical activity to 150 minutes per week
WHO CAN PARTICIPATE?
Participants who qualify for the program must be at least 18 years old, overweight (BMI > 25)* and at high risk for developing type 2 diabetes indicated by a confirmatory blood value† or a clinical diagnosis of Gestational Diabetes (GDM) during previous pregnancy. If a blood value or diagnosis is not available, a qualifying risk score may be used to enroll.
PROGRAM CURRICULUM
Participants will receive a notebook which contains worksheets and handouts for them to use in each of the sessions of the lifestyle intervention. Participants will also receive a weekly journal and be asked to track their food and physical activity during the program.
The YMCA’s Diabetes Prevention Program uses a Centers for Disease Control and Prevention (CDC)-approved curriculum in the CDC’s Diabetes Prevention Recognition Program.
GENERAL PROGRAM OVERVIEW
The First 16 Sessions Include the Following Topics:
Session 1 – Welcome to the YMCA’s Diabetes Prevention Program. In this session, participants are introduced to each other, their Lifestyle Coach, and the purpose and goals of the program.
Session 2 – Be a Fat Detective. Participants learn how to begin keeping an accurate food journal.
Session 3 – Ways to Eat Less Fat. Participants learn to use available resources (such as food labels) to identify healthier options.
Session 4 – Healthy Eating. Participants discuss the food groups and meal planning.
Session 5 – Move Those Muscles. The physical activity goal is introduced in this session. Participants explore ways to add physical activity to their daily routine.
Session 6 – Being Active – A Way of Life. Participants learn the difference between purposeful physical activity and lifestyle physical activity.
Session 7 – Tip the Calorie Balance. Participants explore the principles behind “calories in verses calories out.”
Session 8 – Take Charge of What’s around You. Participants discuss the physical cues in their environment that trigger certain behaviors around eating and physical activity.
Session 9 – Problem Solving. Participants practice using the five steps involved in solving a problem.
Session 10 – Four Keys to Healthy Eating Out. Participants discuss tips for making healthier choices when eating out and practice selecting and ordering meals that fit in their plan.
Session 11 – Talk Back to Negative Thoughts. In this session, participants practice recognizing when they use negative self-talk. Then, they practice talking back to those negative thoughts with more positive ones.
Session 12 – The Slippery Slope of Lifestyle Change. Participants practice identifying typical barriers that cause them to slip from their plan. Then they create action plans to recover from these slips.
Session 13 – Jump Start Your Activity Plan. This session has participants explore new activities they wish to try in order to avoid boredom in their physical activity routine.
Session 14 – Make Social Cues Work for You. This session allows participants to explore the way that other people affect their choices around eating and physical activity.
Session 15 – You Can Manage Stress. Participants recognize how stress affects their bodies and minds as well as their choices. They learn methods for both avoiding stress and coping with stress.
Session 16 – Ways to Stay Motivated. Participants discuss methods they will use to stay motivated to maintain the healthy habits they have worked to create.
Sessions 17-25 Cover These Topics:
Session 17 – Eating to Prevent Diabetes: Planning Ahead. This session helps participants plan meals and snacks that will help them achieve their program goals.
Session 18 – Staying Motivated to Keep Being Physically Active. Participants revisit the benefits of physical activity and strategies to stay active.
Session 19 – Maintaining Your Healthy Lifestyle. Participants recommit to their weight loss and physical activity goals and set new goals as appropriate.
Session 20 – Preventing Relapse – An Ounce of Prevention is Worth Pounds. This session helps participants understand the relapsing nature of behavior change and establish a plan for preventing or recovering from relapse.
Session 21 – Handling Holidays, Vacations, and Special Events. Participants discuss how to stay on their behavior change journey during times where they may face challenges to their progress.
Session 22 – Lifestyle Physical Activity. Participants revisit opportunities for increasing lifestyle physical activity during their daily routine.
Session 23 – Healthy Cooking. Participants explore tips on food preparation and recipe modification.
Session 24 – Variety and Balance in Your Dietary Intake. Participants revisit the food groups to help ensure variety and balance in their daily food intake.
Session 25 – Maintaining Behavior Change for Diabetes Prevention. Participants assess their progress and discuss time management as a strategy for making and maintaining behavior changes that will help prevent or delay the onset of type 2 diabetes.
If you are at high risk of developing type 2 diabetes, the YMCA’S Diabetes Prevention Program can help you make lifestyle changes that will improve your overall health and well-being and reduce your chances of developing the disease. Take the first step in controlling your health. Find out your risk for type 2 diabetes.
In order to qualify for the YMCA’s Diabetes Prevention Program, participants must be at least 18 years old,
overweight (BMI > 25)* and at high risk for developing type 2 diabetes or have been diagnosed with prediabetes.†
KNOW YOUR RISK – RISK FACTOR ASSESSMENT
Answer these seven questions – for each “yes” answer,
add the number of points listed:
Are you a woman who has given birth to a baby weighing more than 9 pounds?
Do you have a parent with diabetes?
Do you have a brother or sister with diabetes?
Find your height on the chart to the right. Do you weigh as much as or
more than the weight listed for your height?
Are you younger than 65 years of age and get little or no physical activity
in a typical day?
Are you between 45 and 64 years of age?
Are you 65 years of age or older?
If you scored a 9 or higher, then you may be at risk for prediabetes or diabetes, and may qualify for the program.
This does NOT mean you have diabetes. You will need a blood test to confirm if you have diabetes.
If your blood values fall within the ranges stated above, you may qualify for the YMCA’s Diabetes Prevention Program.
I was diagnosed as type 2 last year, my weight was 125kg, my doctor wanted me to start insulin and encouraged a diet with an alarming amount of carbs, so I went to boots and bought a blood sugar tester that I used every day, and started on a Atkins type diet. I.e no carbs….. and when I say no carbs I really mean none. So lots of meats and fish, eggs etc. I also got some useful information here http://mydiabetesway.com/7-steps-to-health-and-the-big-diabetes-lie-review I gradually started loosing weight at a rate of 3kg per month and Im now 94kg, I have never taken insulin and in a few months I will be my target weight. my lifestyle can never go back to carbs, but I can have some nowerdays without my blood sugar increasing, so if I want a curry I can have a Nan bread with it but no rice chips etc. And to be honest when you cut out carbs you can eat a lot of really tasty things that help lose weight a fry up without the beans is fine, lamb chops and kebabs without the bread etc. The only downside is because of the extra fat intake I need to be doing daily cardio. I really believe doctors are offered too many incentives by drug companies and tend to love writing prescriptions instead of encouraging a positive change in our lifestyles.