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Get plenty of fiber. Increased fiber in your diet reduces your risk of diabetes by improving blood sugar control, lowering your risk of heart disease and promoting weight loss by helping you feel full. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.
For those, like Robertson, living with diabetes, it can also be a lifesaver. But now the program that helps Robertson may need some life support of its own. Health and Wellness Trust Fund, which would result in the loss of $100,000 worth of grant funds to the YWCA, cutting the program's budget nearly in half.
"This is a really unique opportunity for people to actually be in the same room with others who are living with diabetes," said YW preventive health director Alphie Rodriguez. "It's a safe place to explore life with this disease and find out what works for every individual, and the results have been absolutely incredible."
The program combines exercise training, support groups and nutrition education with a special focus on addressing health disparities related to race and the management of diabetes.
the diabetes center of Mission Hospital, 445 Biltmore Ave. 54 Merrimon Ave. It is a support network, an education center, maybe even a family, but it's not just another room where people come to pump iron.
Program participants are required to invest financially what they can, to exercise at the YWCA two times week and to attend the program support group for the first six months.
place and got close to doing something stupid, but this program changed everything," said Robertson, now 42 pounds lighter and "in a much better place emotionally."
Even amid the daunting fundraising task ahead for the YW, development director Tami Ruckman said a group of donors has given the program hope by agreeing to match $100 for each new membership at the Club W fitness center.
Robertson, a retired Asheville police officer, Vietnam veteran and participant in the program, said his time at the YWCA has saved him from more than just the physical perils of diabetes. After suffering knee injuries that inhibited his exercise options, Robertson experienced a significant weight gain and began his battle with Type 2 diabetes and depression.
Eat whole grains. Risk reduction is related to fiber intake (above). Try to make at least half your grains whole grains. Look for whole grain breads, pasta and cereals. Whole grains should be among the first items in the ingredient list.
"This has been a devastating financial blow for us," said Jones. "We try never to be in emergency mode when it comes to financing our ongoing programs, but this was an extremely unexpected loss."
Asheville YWCA needs help to fight diabetes
"A lot of gyms are filled with these young guys with huge muscles, and that's very intimidating to a lot of people, especially with diabetes," Robertson said.
Increase physical activity. Exercise can help you lose weight, lower your blood sugar and boost sensitivity to insulin which helps keep blood sugar within a normal range. The greatest benefit comes from a fitness program that includes both aerobic exercise and resistance training.
206 or mail a check made out to the YWCA of Asheville to 185 S. French Broad Ave. Asheville, NC 28801.
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Lose weight. In one study, overweight adults reduced their diabetes risk by 16 percent for every kilogram (2.2 pounds) of weight lost. Also, those who lost a modest amount of weight at least 5 10 percent of initial body weight and exercised regularly reduced the risk of developing diabetes by almost 60 percent over three years.
choices. Low carb diets, the glycemic index diet or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known, and such diets may limit intake of essential nutrients. Instead, think variety and portion control as part of an overall healthy eating plan.
YWCA of Asheville. 185 South French Broad Ave. the second Thursday of each month at Human Race Adidas Nmd
"Here, the only competition is to beat the disease, and everybody's on the same team in that fight."
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Jones said program coordinators are making substantial expense cuts and identifying other sources of income to fill the financial void but need to raise $25,000 to keep the program going for current participants.
According to Jones, more than 78 percent of participants have experienced better medical outcomes as result of the program. About 65 percent of participants are minorities, and 90 percent are considered low income.
Join: A group of YWCA donors has agreed to donate $100 for every new Club W membership through June 30, up to 30 new members. Membership fees also contribute to community programming through the YWCA.
"This is really a win win for any community member to start something wonderful for their own health and to help someone who needs it for theirs," Ruckman said. "If you're on the fence about joining a gym, why join a for profit when you could join Adidas Energy Boost 2 All White a nonprofit and know your money is going to help your neighbors?"
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