VALLEY — Craig and Angie Moore were guests of the Valley Kiwanis Club on Wednesday and discussed a healthy eating program they teach at Valley Pharmacy. The program is for those who have been diagnosed with diabetes or pre-diabetes and must watch what they eat in order to maintain a healthy lifestyle.
Diabetes is characterized by high blood sugar levels over a prolonged period. It’s estimated that more than 425 million people worldwide have diabetes. There are three known types of it, Type 1, Type 2 and gestational. Type 1 is often called juvenile diabetes because of its frequent diagnosis with the young. This happens when the pancreas doesn’t produce enough insulin due to the loss of beta cells. The most common form of diabetes is Type 2. More than 90 percent of people with diabetes have this type. It starts with insulin resistance, a condition in which the cells fail to properly respond to insulin. As the disease progresses, a lack of insulin may also develop. The most common cause is excessive weight and not enough exercise. Gestational diabetes occurs when pregnant women with no history of diabetes develop high blood sugar levels.
Diabetes is something on the rise globally. Since people with diabetes are twice as likely to die an early death, it’s important to exercise, eat healthy and keep track of their A1C.
A1C is a three-month average of blood sugar level and can be used as a diagnostic test for diabetes and as an assessment test for people with diabetes.
“The goal is to keep it under 7,” Angie Moore said. “If it gets over 7 you are heading toward multiple problems. Managing your A1C can be done with healthy eating habits, and frequent exercise. It’s important to find out your BMI (body mass index) to see if you are normal, overweight or underweight.”
Moore held up a model of what five pounds of human fat looks like, and it wasn’t pretty. The more over that you are the worse it looks and the more potential problems it can cause for your body.
Fat, though, is not necessarily the problem.
“It’s the type of fat you have,” she said. “You can have either healthy fat or unhealthy fat. Products like lard, butter and Crisco give you unhealthy fat. Healthy fat is derived from plants. It’s better to cook with olive oil or vegetable oil.”
It’s not necessarily the food you eat but how much.
“It may not be a bad idea to eat sparingly,” Moore said.
A candy bar may taste good and satisfy your hunger, but it puts sugar right into your blood stream. Celery don’t taste as good but is better for you.
“Some carbs are better for you than others,” Moore said. “A sweet potato is better than a regular potato.”
At Valley Pharmacy, the Moores teach people how to prepare plates for healthy meals. “Divide the plate into four equal parts,” Angie Moore said. “They will have fruits, grains, proteins and carbs.”
Moore said it’s important to remember that grains are a subset of carbohydrates.
“A donut is a grain, but what’s better for you wheat bread or whole wheat bread? Whole grain is better, and there’s a difference between starchy vegetables and non-starchy vegetables. You want to fill half of your plate with non-starchy vegetables and fruit. You need to have three meals a day with your plate structured that way. If you eat snacks, do it sparingly.”
An example of a healthy plate would have grilled chicken, corn, salad, fruit and milk. “Remember to watch your portions,” Moore said,
People can practice healthy habits when they shop.
“Healthier foods are usually on the outside lanes at grocery store and unhealthy ones on the inside lanes,” Moore said.
Along with diet, exercise is important.
“It’s a good idea to have 150 minutes a week of moderate aerobic activity and to work with all your muscles two days a week,” Moore said. “You can work your lower muscles by walking on a treadmill and your upper muscles on a rowing machine. Having a daily walking routine or doing push-ups will help.”
“If you know anyone who can benefit from our classes, send them our way,” Moore said.
They can be contacted at Valley Pharmacy at (334) 756-2037.
TALKING EATING HEALTHY — Craig and Angie Moore talked about healthy eating habits at the Wednesday meeting of the Kiwanis Club of Valley. At Valley Pharmacy, they work with people who have been diagnosed with pre-diabetes or diabetes. Since people with diabetes are twice as likely to die an early death than those who don’t have it, it’s important for them to eat healthy and to get lots of exercise. That could be the key to longer life. Shown above, from left, are Robin Brown, program chair; Craig and Angie Moore and Ashley Beck, vice president.