Week 11: Be Proud Of Your Progress

Updated:Sep 16,2010

Getting My Groove Back

I'm feeling groovier all the time. Oh, I still struggle with an occasional cookie attack and stress, but moving more has helped me work through them. I realize now that I wasn't taking care of me. I've learned that my diabetes isn't the only thing getting better. My total cholesterol dropped from 250 to 215 mg/dL and my triglycerides dropped from 200 to 170 mg/dL.diabetes_tools_GoalsGuide_week11_image

When I started The Heart of Diabetes program, I didn't realize how much of a difference exercising and eating healthy meals would make. My doctor still wants me to reduce my A1c to below 7 percent, my cholesterol to less than 200 mg/dL and triglycerides to less than 150. "Whatever you're doing is working," he said. "Keep it up."

Because my weight was normal, I thought I was healthy and my lack of energy was caused by a bright star burning out (getting older). Now, I feel, look and act much younger than my 62 years. I've also met a handsome man who also enjoys being active.

I know I couldn't have done this alone. Mariana and I really needed each other to take those first steps. We could have given up plenty of times. Just knowing she needed my help with the kids helped me stick with our activity plan. Together, with our new friend Joe, we've made a success of it.

-- Fran

What Worked For You?
Together, we've worked toward the goal of accumulating a minimum of 30 minutes of moderate-intensity physical activity on most days of the week. Some of you have been able to increase the duration and intensity of physical activity. Remember, your goals are personal and right for you.

Your new strategies and skills most likely have helped you stick with your physical activity goals. Think about Fran, Joe and Mariana. Each worked through individual barriers to become more physically active. Review the skills and strategies below and check the ones that helped you reach your goals.

Strategies and Skills

Positive thinking and self-talk
Exercising with someone
Rewarding myself
Dividing home responsibilities
Adding variety to my activities
Asking family and friends for help
Scheduling physical activity
Identifying traps and trip-ups
Planning for lapses

What If?
What if you didn't achieve your goals? It's OK. Becoming physically active is a journey and every stage is a learning experience. Before creating long-term goals, you might benefit from continuing on with The Heart of Diabetes program and working on skills that will help you move forward. Review the barrier-busters that you haven't tried. They'll help you push through whatever has been holding you back. Everyone moves at the pace that's right for them. Don't be discouraged. Just keep trying and success will come.

Short-Term Goals

If you're ready to move forward, creating long-term goals will help keep you focused. Write your goals down and post them where you can see them every day (your checkbook, the refrigerator, the bathroom mirror, etc.) Make your goals specific and realistic and set a reward for achieving them. Review the sample and then write your own.

Sample of Long-Term Goals
By (when) September, I will (your goals) walk in an organized 5K and my reward will be a (your reward) full-body massage or a trip.

Now it's your turn.

Long-term Goals

1. By ________________________________, I will__________________________________________
and my reward will be _______________________________________________________________

2. By ________________________________, I will__________________________________________
and my reward will be _______________________________________________________________

3. By ________________________________, I will__________________________________________
and my reward will be _______________________________________________________________

Now you'll need a daily action plan to reach your long-term goals. Make a plan for each day of the week so you'll always be moving toward your goal.

Ideas For Action
If you're not certain what kind of activities to try, here are some ideas.

Ideas For Action

Team sports
Water sports
Winter sports
Racquet sports
In-line skating
Mountain climbing
Dance lesson
Join a local sports club
Snow skiing (downhill and cross-country)
Aerobic window shopping (mall walking)

Check Your Choices: Tips for Eating Out

Eating out doesn't have to be a barrier for healthy eating. Many restaurants offer dishes that are low in saturated fat and cholesterol. You can also request your food to be cooked a certain way. Ask the waiter if the chef can...

 Trim visible fat from meat and remove skin from poultry before cooking (except for roasting).
 Broil, bake, steam or poach your meat, chicken or fish.
 Serve dressing and sauces on the side.
 Serve fat-free or 1% milk.
 Prepare a dish using a vegetable oil such as olive oil, canola oil or almond oil.
 Leave all butter, gravy or sauces off entrees and side dishes.
 Reduce cheese in your salad or leave it off.

Portion Distortion
Most restaurants serve very large portions. Remember, you no longer have to clean your plate! You may also split an appetizer, entree or dessert with a friend or ask for a take-home box. You can eat out and eat healthy, too. Let our tips by cuisine help you decide what to order.

Planning For the Future

Start Date _____________________

Steps For Success S M T W T F S
I shared my diabetes success story.              
I checked off the skills and strategies that helped me stay active.              
I prepared a diabetes-friendly recipe.              
I created long-term physical activity goals.              
I used one of the tips for eating healthy at a restaurant.              
I ate 5 servings of fruit and vegetables every day this week.              
(For persons with diabetes) I recorded my blood sugar.              
I was physically active this week. (Check days you were active.)              
Type of activities I did.
Walking Swimming Mowing Stretching exercises
Cycling Activity class Gardening Strength training exercises
Jogging Climbing stairs Cleaning Other _____________
I found support and motivation in the MyStart! Community.
Amount of time I was active. (Write minutes under day of the week.)              
I increased the amount of time I was physically active this week or the number of steps I walked.              
Write your feelings about being physically active this week.

How did you feel about the food choices you made this week?

Write down the reward you chose for meeting your goals this week.



Reach Your Goals Guide

Tasty Recipes

Man And Woman In The Kitchen Cooking

We've gathered some tasty recipes to satisfy your cravings - sweet, savory or somewhere in between. Our online recipe collection has got you covered.