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X Marks the Spot

X Marks the Spot. Blood Glucose Targets & Exercise Targets. Goal Setting. Helps to keep you on track Helps to keep you motivated Can discourage some people if targets not met Challenges you. Good and bad Makes the numbers “REAL”. Glucose Targets. Who sets the target?

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X Marks the Spot

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  1. X Marks the Spot Blood Glucose Targets & Exercise Targets

  2. Goal Setting • Helps to keep you on track • Helps to keep you motivated • Can discourage some people if targets not met • Challenges you. Good and bad • Makes the numbers “REAL”

  3. Glucose Targets • Who sets the target? • American Diabetes Association? • American Endocrinologist Association? • Family Doctor? • Endocrinologist? • Optometrist? • Dentist? • Podiatrist? • Individual with Diabetes?

  4. What’s your target? • Do you know your target goals?

  5. What’s the target? • American Diabetes Association • Fasting glucose 80-120 • A1C < 7.0 • American Endocrinologist Association • Fasting glucose 70-110 • A1C < 6.5

  6. How to set realistic goals • Test daily for 1 month • Observe what your lowest readings were in that month • Goal for the next month is to improve by 2 days • At the end of the second month, if goal is met, either set new goal number or days at the target

  7. Here’s how • July – Measure daily • Observe – lowest readings were 145 and 148 (2 readings) • Target for August – 140-150 4 readings • August – Measure daily • Observe – lowest reading 139 (once) and 140’s 5 times. • Celebrate the success! You’re an A+

  8. If not???? • 3 readings between 140-150 • Well Done! This is a B! • 2 readings in target. Earns a C+ • 0-1 reading in target. You need to try again. There are no fails. You just keep trying! Success can come easier for some, and with more effort for others.

  9. Weight goals • Touchy subject • Does your Doctor discuss this with you? • What is a person’s ideal weight • What is a BMI number and why does my doctor keep talking about it?

  10. BMI • Body Mass Index • National Institute of Health developed this method to assist in knowing if you are in your target • Weight and height measurements needed to calculate this number

  11. BMI Categories: • Underweight = <18.5 • Normal weight = 18.5–24.9 • Overweight = 25–29.9 • Obesity = BMI of 30 or greater

  12. Weight Goals • Same as glucose goals…slow and easy. Keep it achievable • Aim for your BMI • Aim for losing 2-4 pounds per month • Try, try, try. Losing weight is one of the best ways of helping with diabetes. • Weight loss promotes longer life and fewer health complications

  13. Exercise Goals • Walking!!!!!! • Same as before, start slow and work your way up! • Walk every day. • Start with 5 minutes, and add 5 minutes per week. Final goal is 30 minutes per day

  14. Dump the Excuses • Too busy • Can’t walk in the rain • Don’t like to walk alone • Legs hurt • Back hurts • Its dark early

  15. Make the positive change happen • Find a walking friend • Commit to taking care of yourself – nobody else will do it for you. • Get an umbrella! • Walk at the mall • Park at the end of the parking lot • Take the stairs • Swim, bike, dance, or yoga instead!

  16. Smart Goals • Specific • Measurable • Achievable • Responsible (who will do it) • Timeline

  17. Work sheet • Divide into groups of 4 • Write up a goal sheet for the sample patient • Select BMI and weight goals • Select blood glucose goals • Select exercise goals

  18. A+ Students • Congratulations! • You’ve all helped design a healthy lifestyle for someone. • Use this as a template for each month • Good luck!

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