Selected Podcast

Can You Prevent Diabetes?

Are you worried about getting diabetes? Have you been told that you have pre-diabetes?

1 out of 3 American adults has prediabetes. If you have prediabetes, you can make changes now to improve your health and prevent type 2 diabetes.

The PreventT2 lifestyle change program can help you lose weight, become more physically active, and reduce stress.

Here to tell us how to live with, manage and even possibly prevent diabetes is Liz Tarabour, MS, RDN, she is a Registered Dietitian Nutritionist at Henry Mayo Fitness and Health.
Can You Prevent Diabetes?
Featured Speaker:
Liz Tarabour, RD
Liz Tarabour, MS, RDN is a Registered Dietitian Nutritionist at Henry Mayo Fitness and Health. Her professional experience includes 10+ years in clinical nutrition, inpatient/outpatient medical nutrition therapy, and culinary; plus she served 6 years as an officer in the United States Air Force. She loves helping adult learners improve their health with prevention and management of conditions such as diabetes, obesity, high cholesterol, and hypertension.

Melanie Cole (Host): According to the Centers for Disease Control and Prevention, as many as 29 million people in the United States have diabetes; but up to 8 million may be undiagnosed and unaware of their condition. If you have been told you have prediabetes; you can make changes now to improve your health and prevent type 2 diabetes. The Prevent T2 Lifestyle Change Program can help you lose weight, become more physically active and reduce stress. Here to tell us how to live with, manage and even possibly prevent diabetes, is Liz Tarabour. She is a Registered Dietician Nutritionist at Henry Mayo Fitness and Health. Welcome to the show Liz. So, what is prediabetes and what do you tell people to do if they have been diagnosed? What even is it?

Liz Tarabour, RD (Guest): Okay. Good to be on the show. Prediabetes means that your blood sugar level is higher than normal but not yet high enough to be type 2 diabetes. So, without lifestyle change; people with prediabetes are very likely to progress to type 2 diabetes. About 86 million Americans now have prediabetes. That is one out of three adults. And of those 86 million; nine out of ten of them don’t even know that they have it which is the really scary part. So, a lot of us are walking around and don’t even know we have prediabetes. Without intervention; about 30% of those with prediabetes could develop type 2 diabetes within about five years and that is why it is so important to learn about prediabetes and how to take action.

Melanie: If you have prediabetes, you have been told that you have it, does it mean you will get diabetes or does taking action mean that you possibly can prevent it?

Liz: Absolutely. With prediabetes, there is a lot of hope; in fact it can often be reversed. Now with diabetes; that is not the case, but with prediabetes, if you take action and take it seriously, it can absolutely be reversed.

Melanie: So, how would somebody know that they have prediabetes? Explain a little bit about the testing for diagnosis.

Liz: To diagnose prediabetes, you use a test called hemoglobin a1c. It’s a blood test and it looks at how your blood glucose levels have been running over the previous three months and if the numbers are between 5.7 and 6.4; that means you have prediabetes. There are some other blood tests as well. There is the fasting blood glucose and that means if you haven’t been eating and you have your blood glucose checked and if it is within 100-125 that would put you in that prediabetes range. So, those are the two main ways that you would be diagnosed with prediabetes.

Melanie: So, then what’s the first thing you recommend people doing, because if they are diagnosed with diabetes; then they discuss lifestyle and medicational management. So, Liz, if someone is told they have prediabetes; what’s the first thing you tell them to go home and do?

Liz: Well, I would definitely encourage them to join our program. Joining a CDC recognized diabetes prevention lifestyle change program to help prevent or delay type 2 diabetes would be a great thing to do and we are offering this at Henry Mayo starting November 7th. The program can also lower your risk of having a heart attack or stroke, improving your health overall and help you feel more energetic. In a CDC recognized lifestyle change program; you will learn, share stories, try new things and build new habits all while lowering your risk of type 2 diabetes and improving your health. So, the key components of the program are the CDC approved curriculum that has lessons, handouts and other resources to help make healthy changes. A lifestyle coach which will be a registered dieticians and nurses, specially trained to lead the program to help you learn new skills, encourage you to set and meet goals and to keep you motivated. And the coach will also facilitate discussions and help make the program fun and engaging. It’s basically a support group of people with similar goals and challenges together sharing ideas, celebrating successes and working to overcome obstacles. In some programs, the participants stay in touch with each other during the week and it may be easier to change when you are working as a group than doing it on your own.

Melanie: So, this is not really a fitness group or a diet group per se, but more of a support group. Give us a little more information on it, what does it cost, how does someone get involved?

Liz: Sure. Well, the cost of the program is $75 for the whole year. It is a one-year program. The first six months, the participants would come most every Tuesday and it is for about an hour and the different topics would include things like eating healthy without giving up all the foods you love, adding physical activity to your life; even if you don’t think you have time, dealing with stress, coping with challenges that can derail your hard work and also getting back on track if you stray from the plan and then in the second half of the program; which is the second six months, you meet fewer times. It is more of a maintenance type program where you try to maintain what you have improved during those first six months. So, the whole program is $75. If you join the program, then you do get a free month of membership at our fitness center here; at Henry Mayo Fitness and Health and if you lose and maintain 5% of your body weight which is the goal by the end of the year; you will get a $150 gift card to our fitness center. So, and there is lots of fun prizes along the way as well. The class is going to be fun and engaging.

Melanie: Wow, that’s so cool and what kinds of lifestyle managements do you teach at this kind of a support group?

Liz: Well, there is going to be encouragement for physical activity. It’s not about exercising and getting into the gym necessarily unless that is what you like. It’s about learning how to improve your health by just getting more active and staying more active and including some type of physical activity into your routine. But also about making healthy choices. There will be nutrition lessons, there will be encouragement from one another about different techniques for shopping, meal planning, all of the different things that make it hard for us to stay healthy in our busy lifestyle in today’s America.

Melanie: Well, it is such great information. So, what would you like people to know about diabetes and living with and managing their symptoms and explain kind of your best advice about it and the prevent T2 Lifestyle Change Program at Henry Mayo Newhall Hospital.

Liz: Sure, if you are at risk for type 2 diabetes, or have been diagnosed with prediabetes; there is hope. The lifestyle change which includes increased physical activity and healthy eating and a five to seven percent weight loss is proven to greatly reduce your risk of getting type 2 diabetes. If you are not sure if you are at risk and you have never had a blood test; you can access a risk form on the American Diabetes Association website that is just a simple seven question quiz that will help you determine if you are at risk. So, if you are just curious and you don’t know; there are certain things like getting older, gender, ethnicity, and different things that you might not even know that put you at risk for developing type 2. So, I would encourage you to take that little quiz if you are unsure. And we would love to see you in our classes at our program.

Melanie: Thank you Liz, for being with us today. It is just such great information. You are listening It’s Your Health Radio with Henry Mayo Newhall Hospital. For more information on the Prevent T2 Lifestyle Change Program at Henry Mayo Fitness and Health; please visit . That’s . This is Melanie Cole. Thanks for tuning in.