Week 1 Game On: Spring Training for Prediabetes Prevention

Grand Slam Weekly

February 13 - 19

Throughout this challenge, we are going to work on building a healthy plate, starting this week with water. Water, herbal tea, and fruit-infused water are all great options to help us feel and perform our best. Sugary drink s, on the other hand, are quite detrimental to our performance and health, especially when it comes to prediabetes risk.


	Healthy Meal Model

Sugary drinks include soda, energy drinks, sweetened coffee and tea, fruit drinks and smoothies, flavored milk and sweetened milk alternatives (almond milk, soy milk), boba/bubble tea, and even fruit juice. Although 100% fruit juice doesn't usually have added sugar, it is still a concentrated source of sugar that lacks the fiber of whole fruit that can reduce the impact on blood sugar. Diet drinks and other sources of sugar substitutes may not be a better choice; their safety is uncertain and if you're hoping to reduce your sugar cravings and tolerance, you're better off choosing water.

In the next six weeks, we will fill in all areas of the Healthy Meal Model, one week at a time. Each week, continue your healthy behaviors from previous weeks, and build upon them with each week's new healthy habit. If you'd like, post this

Healthy Meal Model handout as a reminder.

Being physically active can help prevent prediabetes and improve our general health and well-being by keeping the weight off, improving muscle tone and mood, helping us to sleep better, increasing our energy and reducing stress. During this challenge your weekly small steps will be designed to help you increase your physical fitness and meet the goal of sustaining moderate physical activity for a minimum of 30 minutes a day, 5 days a week. According to a study published in the Journal of Diabetologia, moderate physical activity was shown to be more effective at combatting prediabetes than high intensity exercise (ex: jogging) and this week you will be challenged to build physical activity into your workday by finding an activity or several activities you enjoy to successfully complete this week's small steps.

Being physically active can help prevent prediabetes and improve our general health and well-being by keeping the weight off, improving muscle tone and mood, helping us to sleep better, increasing our energy and reducing stress. During this challenge your weekly small steps will be designed to help you increase your physical fitness and meet the goal of sustaining moderate physical activity for a minimum of 30 minutes a day, 5 days a week. According to a study published in the Journal of Diabetologia, moderate physical activity was shown to be more effective at combatting prediabetes and this week you will be challenged to build physical activity into your workday by finding an activity or several activities you enjoy and successfully completing this week's small steps.

This Week's Small Steps

Each week you will challenged to complete the weekly small steps below and track your progress. These small steps are designed to build upon the previous week's healthy behaviors and can be customized to meet your personal healthy lifestyle goals such as drinking more water throughout the day, eating vegetables with every meal or adding resistance training to a current exercise program. The goal is to simply create weekly small steps that will help you build healthier sustainable behaviors.

Replace one sugar sweetened beverage with water.

If you do not usually drink any sugary beverages, simply add 1-2 cups of water each day.

T ake a 10 minute Movement Break.

Repeat 3x during the day

3-5 days during the week

Tracking Your Progress

Track your progress daily using the Weekly Paper Tracker or one of the Mobile Apps. Begin by clicking on the images below to download the Weekly Paper Tracker or learn more about the Mobile Apps.

Weekly Paper Tracker