Control Your Weight and Diabetes with the Rule of 15
Dr. Scott Morris of the Church Health Center gives five tips to shed those pounds and master diabetes with the Rule of 15.
BY: Dr. Scott Morris
Rule of 15
The Church Health Center Wellness looks at the whole person. A disease like diabetes emerges from habits and attitudes of a lifetime. Improved wellness comes from understanding the disease and taking control of change. The center teaches people with diabetes to control their disease by following the Rule of 15.
1. 15 minutes. Movement is key to managing diabetes. If you have diabetes and are not currently exercising, start with simply walking 15 minutes at a time. Aim to take two 15-minute breaks each day and walk. If you cannot walk, do simple exercises such as shoulder rolls, ankle rolls, leg lifts, or arm circles. When you can do more, go for it.
2. 15 grams. Know which foods have 15 grams of carbohydrates. Become a savvy shopper by reading food labels and learning how many carbohydrates are in common foods. Fifteen grams equals one serving. One slice of bread, a half cup of juice, or a half cup of pasta have about 15 grams each.
3. 15 grams plus 15 minutes. If your blood sugar gets too low, eat 15 grams of a carbohydrate-rich food, wait 15 minutes, and test your blood sugar again. If it is still below 70, take another 15 grams of carbohydrates, wait another 15 minutes, and retest.
4. 15 days. New habits take time. Keep your diabetes supplies with you all the time. If you make a point to do this for 15 days, it will become a habit to always have what you need with you.
5. 15 percent. A 15 percent decrease in body weight will make a significant difference in controlling diabetes. Start with a short-term goal of losing just 5 percent. Once you accomplish this, aim for another 5 percent, and then another 5 percent.
For more information about Dr. Morris and his programs visit http://www.healthcareyoucanlivewith.com/.