preview - georgianneholland.com...university of pittsburgh (2012) with support from the cdc and the...

P R E V I E W

© 2018 Georgianne Holland. All rights reserved.

Published by:Nestle And Soar Press P.O. Box 6031Broomfield, CO 80021(303) 949-3204

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including but not limited to: photocopying, recording, or by any information storage retrieval system without the written permission of the publisher, except for the inclusion of brief quotations in a review.

This workbook has been created solely for educational purposes and should never replace advice from qualified doctors or other licensed medical personnel on your healthcare team. The author is a trained and certified health & wellness coach, but she does not make medical diagnoses/claims or provide second opinions with any intent to alter the treatment plans or therapeutic recommendations of your personal physicians. Her goal is to collaborate with you, providing ongoing support and accountability as you create an action plan to meet and maintain your health goals.

Statistical data found within this workbook has been provided by the U.S. Centers for Disease Control (2018 Research) and other sources as shown on page 121.) Georgianne Holland is fully trained and experienced at teaching the lifestyle program authorized by the CDC, which is proven to reduce the risk of moving from Prediabetes to Type 2 Diabetes by 58%. This impact was determined through a cooperative research trial (U01-DK48489) performed by the University of Pittsburgh (2012) with support from the CDC and the U.S. Department of Health and Human Services.

Developmental Editing: Susan Priddy (SusanPriddy.com)Graphic Design: Kendra Cagle (5LakesDesign.com)Photography: Mindy Lundy (MindyLundy.com)

Georgianne Holland, Certified Diabetes Educator & Holistic Health CoachHolland Health [email protected]

01192018

www.SolutionStarter.life © 2018 Georgianne Holland. All rights reserved.~ i ~

T H A N K Y O Ufor downloading this exclusive preview of the

The complete version of this workbook is an integral part of Solution Starter for Prediabetes—an innovative online program that represents a new era in the self-care management of a chronic illness. It gives you more control over improving your health from the comfort of your own home. On your schedule. On your terms. It’s interactive, inspirational, and even FUN!

“Sounds good. But does it get results?”

Yes! Solution Starter is uniquely designed by Certified Diabetes Educator Georgianne Holland, who is fully trained and experienced in teaching the lifestyle curriculum authorized by the U.S. Centers for Disease Control—a program proven to reduce the risk of moving from Prediabetes to Type 2 Diabetes by a whopping 58%. No combination of drugs can produce that result!

Beyond that primary goal, the Solution Starter program can also help you make dramatic progress toward improving your health, losing weight, increasing your fitness level, and building your confidence.

Workbook

www.SolutionStarter.life © 2018 Georgianne Holland. All rights reserved. ~ ii ~

“OK, so how does it work?”

Participants who enroll in the Solution Starter program receive a full year of education and support based on rock-solid science and years of research. The comprehensive program includes a wide range of valuable tools:

• 26 Online Classes Featuring Coach Georgianne (delivered over 12 months) • Extensive Workbook • Food & Activity Journal • Online Community Membership • Exclusive Program Content on the Website • Additional Resources and Bonus Material • Regular Email and Text Communications • Ongoing Support and Encouragement • Monthly E-Newsletter, Homemade Health • Access to Personalized Health Coaching

www.SolutionStarter.life © 2018 Georgianne Holland. All rights reserved.~ iii ~

“But what about my doctor’s advice?”

The Solution Starter program blends seamlessly with the care you receive from your chosen medical professionals, and it’s not intended as a replacement for their expertise. Instead, it gives you a way to build on their guidance and personalize your fight against Prediabetes. The program is also extremely valuable for those who live in areas without endocrinology specialists.

“So how do I know if this program is right for me?”

Take a moment to look at the Table of Contents page to see the diverse topics covered in the full course curriculum and the broad scope of the Solution Starter program. Then review the sample chapters for a glimpse of Georgianne’s warm and relatable approach to address the root cause of Prediabetes. It’s conversational and compassionate. Educational and interactive. You’ll quickly see that Georgianne has a unique way of making this journey a highly engaging team effort—an appealing alternative for those who have struggled to make lifestyle changes on their own.

If you (or someone you love) are ready to make some changes for better health, the Solution Starter program can provide you with the foundation for supportive teamwork and life-changing results. Don’t let Prediabetes define you. Take charge of your health! Find the solutions you need, starting right now.

For more information or to sign up for the program, visit our website at www.SolutionStarter.life

T A B L E O F C O N T E N T SIntroduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

Chapter One: Take the First Step . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

Essential Statistics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 Participation Pages: • The Starting Line . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 • Getting the Most Out of This Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

Chapter Two: Get the Facts. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

Diabetes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

Autoimmune Disease . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

Glucose (Blood Sugar) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

Insulin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

Insulin Resistance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

Hyperglycemia (High Blood Sugar) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

Diabetic Ketoacidosis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

Hypoglycemia (Low Blood Sugar) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

Other Hormones . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13

Unstable Blood Sugar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13

Blood Sugar Testing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

Know the Numbers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

A1C Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

Fasting Blood Sugar Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

Random Blood Sugar Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

Finger Stick Blood Sugar Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

Blood Circulation & Prediabetes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

Participation Page: • Knowledge is Power. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

Purchase the full version of the Solution Starter program to gain access to the diverse topics covered in the full course curriculum.

Chapter Three: Set Your Goals

Your MotivationYour Opportunity Your Goals Participation Pages: • Two Versions of the Future • Goal-Setting for Success

Chapter Four: Adopt a New Mindset

Think > Act > Persevere > Succeed

Treat Yourself with LoveShift Into Active GearMake Friends with FoodEmbrace the Power of Perseverance Participation Page: • Mindset Makeover

Chapter Five: Upgrade the Way You Eat

Take Charge of Your Carbs Starches, Sugars and Fiber Get to Know Your Carbs Glycemic Index Chart Carb Serving Sizes Baking with Natural Sweeteners Get the 411 on Fats The Real Facts About FatsBe Picky About Proteins Go with Your Gut Participation Pages: • Smart Swaps with Your Favorite Carbs • Smart Swaps with Starches • Releasing the Fear of Fat • Smart Swaps with Healthy Fats • Smart Swaps with Proteins

Chapter Six: Decipher Your Food Labels

Know the Food Label FundamentalsPerplexed by the Percentages?Uncover the Nutrition Facts Think Before You DrinkNo Label? No Worries! Participation Page: • Learning From Your Labels

Chapter Seven: Stabilize Your Blood Sugar

Body FatEnergy StorageThe Glucose/Weight Gain Connection Insulin Control Participation Page: • Stabilize the Insulin, Ditch the Diet

Chapter Eight: Succeed with a Smart Strategy

Nine Strategies You Need to Know Smart Swaps for Healthy Eating Smart Swaps with Calorie Savers Build Your Healthy Plate Serving Size Guidelines Participation Pages: • Choose Your Favorites • Plate Planning: Let’s Dish! • My Shopping List

Chapter Nine: Focus on Fitness

The BenefitsThe Biggest ChallengeTop Tips for Fitting in Fitness Participation Pages: • Motivation for Moving More • Fitting in Fitness: What’s Holding You Back? • Kiss Procrastination Goodbye

Chapter Ten: Manage Your Stress

Relaxation 25 Ways to Chill OutRestorative Sleep 16 Ways to Improve Sleep Quality Participation Page: • Stress Reduction 101

Chapter Eleven: Surround Yourself with Support

Four Ways to Reach Out Finding the Support You Deserve Participation Page: • Be Ready with the Right Response

Chapter Twelve: Face Challenges with Confidence

Temptations, Traditions & TriggersNavigating the Tough TimesFive Problem-Solving Steps Participation Pages: • Targeting Your Temptations • The Power of Choice • Coping with Triggers • Getting Back On Track

Chapter Thirteen: Final Inspiration from Georgianne

Participation Pages: • Celebrate Your Success • Staying Motivated Long-Term

Research & Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

More from Georgianne . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

Rave Reviews. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24

Connect with Georgianne . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25

~ 1 ~www.SolutionStarter.life © 2018 Georgianne Holland. All rights reserved.

I N T R O D U C T I O NPREDIABETES.

It can be overwhelming. Complicated. Isolating. Even scary.

Since you’re reading this, it probably means you’ve been diagnosed with the disease. Or you suspect you might have it. Or someone you care about deeply is struggling with it.

I know the fear is real. So let’s start with the good news.

Just because you have Prediabetes doesn’t mean you will necessarily end up with Type 2 Diabetes. It’s NOT an inevitable conclusion! Even if you’re heading down that path right this moment, you have the power to change direction.

In fact, you’ve already taken the first step to make that happen. Through this workbook and the Solution Starter program, you’ll gather the knowledge you need to fight back and better understand this disease. You’ll discover proven strategies to change your lifestyle. You’ll gain the tools and tactics to implement those strategies…and stick with it. Best of all, you’ll have personalized guidance and support from a recognized Prediabetes expert to help you every step of the way.

More good news? Your chances for success are promising. Maybe you’ve tried other things in the past, but lost motivation or failed to see results. The truth is, Solution Starter could be a real game-changer for you.

This innovative program is uniquely designed by Certified Diabetes Educator Georgianne Holland, who is fully trained and experienced in teaching the lifestyle curriculum authorized by the U.S. Centers for Disease Control—a program proven to reduce the risk of moving from Prediabetes to Type 2 Diabetes by a whopping 58%. You can rest assured that every component of Solution Starter is based on rock-solid science and years of research. That’s credibility you can count on!

If you want to fight back against Prediabetes, you’ve come to the right place. And as a bonus, you can also make dramatic progress toward improving your health, losing weight, increasing your fitness level, and building your confidence.

Don’t let Prediabetes define you. Take charge of your health! Find the solutions you need, starting right now.

Chapter One Take the First Step

Welcome to Solution Starter for Prediabetes.

I’m Georgianne Holland, and I’m excited to be your personal coach along this journey. My true passion is helping people create their own health solutions, and my goal with Solution Starter is clear: to help you reverse Prediabetes and avoid (or significantly delay) Type 2 Diabetes.

Before we dive in to specific information and strategies, there are three things I want you to know.

First...taking the bold step to find solutions for Pre-diabetes is one of the most important things you can do—for yourself, for your family, and for your friends. This really matters.

These striking statistics explain why:

• Untreated Prediabetes can lead to Type 2 Diabetes, which causes more deaths every year than breast cancer and AIDS combined.

• Type 2 Diabetes is the 7th leading cause of death in the U.S. and can shorten life spans by 10-15 years.

• Having Type 2 Diabetes nearly doubles your chance of having a heart attack and significantly increases your risk for diseases of the eyes, nerves, kidneys and heart, as well as stroke.

• Certified Diabetes Educator• Certified Holistic Health Coach• Holland Health Coaching; Owner (Private Practice)• We are Women at Wellness Online Community; Founder• Mind-Body-Medicine Practitioner• Food-as-Medicine Instructor• American Association of Diabetes Educators (AADE); Member• American Association of Drugless Practitioners; Member

www.SolutionStarter.life

Georgianne is fully trained and experienced at teaching the lifestyle

program authorized by the U.S. Centers for Disease Control, which is proven

to reduce the risk of moving from Prediabetes to Type 2 Diabetes by 58%.

Georgianne Holland

www.SolutionStarter.life ~ 2 ~Chapter One


• Heart attacks and strokes are the leading causes of death for people with Type 2 Diabetes (not the Diabetes itself).

• Type 2 Diabetes is the leading cause of blindness and kidney failure in the U.S. and Canada.

• People with Type 2 Diabetes are more likely to have high cholesterol, high blood pressure, arthritis, body aches and pains, obesity, depression, acid reflux, irritable bowel syndrome, asthma, and other autoimmune diseases.

• Having Prediabetes and Type 2 Diabetes dramatically increases the risk of most common cancers.

• Type 2 Diabetes is responsible for 60% of the non-traumatic amputations in the U.S.

• Health complications from Type 2 Diabetes in America cost $69 billion every year.

• Prediabetes has a staggering growth rate and affects more than 86 million Americans.

• More than 1 in 3 Americans have Prediabetes in 2018, compared with just 1 in 10 people in 2014.

• Prediabetes is a hidden danger: 90% of people with the disease don’t even know they have it, and their bodies are silently being damaged every day.

• Within five years, 15-30% of those with Prediabetes will develop Type 2 Diabetes.

Quite an eye-opener. That’s exactly why making a long-term commitment to better health is so critical. Change isn’t always easy, but the effort will be worth it!



Learn more at CDC.gov.

Second...battling a health issue like Prediabetes is infinitely easier when we do it as a community. Learning from each other. Sharing our discoveries. Providing encouragement as we go. I know this from personal experience.

In 2005, I was diagnosed with hypothyroidism. While I didn’t understand exactly what that meant at first, I immediately thought it sounded like an “old woman disease.” What would my friends and family think? I decided to keep this news to myself and try to navigate the problem on my own.

A few days into my new secret, I was sitting in a coffee shop reading about thyroid health. A woman at the next table noticed my book, leaned over and whispered, “I know just how you feel.” I looked up and was shocked to see someone 20 years younger than me. When I asked about her thyroid experience, she joined me at my table. We ended up having a two-hour discussion about illness and recovery. What a blessing that was!

She had already spent several years trying to regain her health, and she was a treasure trove of information about valuable resources, community groups, and recipe ideas. She also helped me to move past the myth that hypothyroidism only happens to older women. Most importantly, she demonstrated the liberation of openly discussing my illness and accepting the compassionate support of someone else who had traveled the same path. My whole view of overcoming health obstacles changed that day—thanks to the kindness of a wonderful stranger.

As you search for solutions to reverse Prediabetes, I hope you’ll reach out to others and start a conversation about this disease. Talk to friends and family about what you’re facing. You might also benefit from connecting with an online community of fellow patients, such as my group called We are Women at Wellness. (Exclusive access to this group is included for those who participate in the paid, online Solution Starter program.)



I think you’ll find that it’s comforting and encouraging to share your story with people who are going through the same thing. Even if you talk to those with a slightly different health issue, supportive energy from others can become one of your most valued tools in your quest for wellness.

Finally...improving your health starts at home. Let me explain.

While we need to occasionally visit with our medical professionals or drop by a lab to have blood drawn, 99% of our fight against Prediabetes happens at HOME. Where we prepare meals and pack lunches. Where we can choose to take a walk around the neighborhood or do some stretches during the evening news. Where we get restorative sleep and enjoy time with the people we love the most. Our doctor visits simply capture a “health snapshot,” but home is where we’ll find the full-length, IMAX movie about how we incorporate wellness into our lives.

Home is where health happens. This has always been the cornerstone of my coaching practice, and it’s the focus of my popular newsletter, Homemade Health. Now, I’m taking this approach to a whole new level.

If you’ve selected Solution Starter as a paid service, you will be participating in a program that breaks new ground in the online delivery of education and support for chronic illness. Solution Starter uses technology to help you fight Prediabetes directly from home, even if you’re wearing your cozy robe and fuzzy slippers. You’re in control! You’ll have “anytime access” to flexible, convenient tools designed to help restore your health, plus connections to others who are facing the same challenges. Programs like this represent a huge advance in medical self-care, and they can make all the difference in the world. Your world.

As you continue through this workbook, I hope you’ll imagine the two of us sitting at your kitchen table. Having a personal conversation. Perhaps enjoying a cup of hot tea. Openly discussing the challenges and celebrating the successes of reversing Prediabetes. You won’t be doing this alone. For the next twelve months, we will team up to help you improve your health by making positive changes.

I hope you’ll take advantage of the diverse resources available to get the most out of this comprehensive Solution Starter program. Complete the Participation pages in this workbook. Track your progress in the journal. Get involved with the online community. And if you would benefit from one-on-one coaching, let’s talk! I believe in you—and I know you can do this!

A brighter, healthier future is waiting. Together, we’ll take the first step.Your partner in wellness,

Georgiannewww.SolutionStarter.life ~ 5 ~

Chapter One© 2018 Georgianne Holland. All rights reserved.

The questions below are designed for you and your doctor to answer together, as you collaborate on a plan to improve your health.

1. Am I officially classified as a prediabetic? ______________________

2. Has my A1C been tested? When? What were the results? (Any trends?)

Results _________________ Date _________________

Results _________________ Date _________________

Results _________________ Date _________________

3. What are the findings of my last three fasting glucose tests?

Results _________________ Date _________________

Results _________________ Date _________________

Results _________________ Date _________________

4. What is my blood pressure history during the past 3 years?

Results _________________ Date _________________

Results _________________ Date _________________

Results _________________ Date _________________

5. What are my most recent cholesterol numbers?

Overall _________________ Date _________________

HDL _________________ LDL _________________ Ratio _________________

6. Am I considered overweight for my height and body type? If so, by how much?

____________________________________________________________________________________________

7. How much physical activity is currently part of my lifestyle? Does that need to increase? If so, what activities are safe for me?

____________________________________________________________________________________________

8. Is there a history of vascular disease in my immediate family? What are the medical implications for me?

____________________________________________________________________________________________



Think about the questions below and write down your responses.

1. What time of day and day(s) of the week are best for you to focus on the information in your Solution Starter workbook?

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

2. How can you create a new habit to consistently participate in this program? (Block out time on your calendar, set digital reminders, leave yourself some strategically placed post-it notes, etc.)

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

3. What obstacles do you think you might face in the next 12 months?

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

4. Do you feel optimistic about overcoming those challenges with the tools and resources provided through this program?

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

5. Are you ready to become a Solution Starter “success story”? (If you do, that’s awesome! If you don’t, I’m hoping to change your mind! Just keep reading…)

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________



Chapter Two Get the Facts

Let’s start at the beginning and make this simple.

In this section, I’ll provide you with some helpful definitions about Diabetes and Prediabetes to give you a better handle on this condition. It’s normal to have loads of questions. Solution Starter will help you find answers! The more you know, the more powerful you become.

Diabetes This disease has several forms, and it’s important to understand the differences. If you encounter any unfamiliar terms, you’ll find definitions on the pages that follow!

Type 1 Diabetes: An autoimmune disease that damages the pancreas so that it produces little to no insulin, creating dangerously high blood sugar (glucose) levels; typically first appears in children and young adults (sometimes called “Juvenile Diabetes”); only about 5% of people with Diabetes have this form of the disease; Prediabetes does NOT lead to Type 1 Diabetes.

Type 2 Diabetes: A metabolic disorder and chronic condition that causes blood sugar (glucose) levels to rise higher than normal; risk factors include weight, sedentary lifestyle, family history, ethnicity, and age; usually appears in older adults, but it is becoming more prevalent in children and teens; the most common form of the disease.

www.SolutionStarter.life ~ 8 ~Chapter Two


Prediabetes: A condition also known as Impaired Glucose Tolerance (IGT) that MAY lead to Type 2 Diabetes if untreated, but CAN BE REVERSED with changes in lifestyle; can appear at any age, and may go undiagnosed for years.

Gestational Diabetes: A form of high blood sugar that may affect some pregnant women; typically resolves after childbirth.

Diabetes Insipidus: A rare disorder caused by a pituitary hormone deficiency or the kidneys’ inability to process that hormone.

Autoimmune DiseaseWe know that Type 1 Diabetes is an autoimmune disease, but what does that really mean?

Whenever we talk about the immune system, we end up on the topic of inflammation. First of all, inflammation itself is a natural and normal immune response. When our bodies detect an ill-ness or injury, they send in an army of white blood cells to the site of the “attack” to defend against infection and speed up our healing.

If you cut your leg while gardening, it may become slightly swollen and red. Makes sense! An army just showed up under there. That’s a good thing. Once

the healing process is finished, the army gets the message to retreat. Job done! Your leg looks normal again, and you’re back to pruning the azaleas.

Things get more complicated with an autoimmune response, which indicates that our bodies are confused. Essentially, the army never gets the message that the battle is over, and those soldiers just keep fighting. And fighting. And fighting. The germs are long gone, so the army gangs up on whatever healthy organ is handy. The inflammation never stops—and that’s NOT a good thing.



With an autoimmune disease like Type 1 Diabetes, the immune system gets stuck in fighting mode. Instead of waiting to track down viruses and unfriendly bacteria, the body mistakenly attacks healthy cells in the pancreas. When the pancreas can’t function properly, glucose levels may become imbalanced and inflammation runs rampant. Bottom line? Serious health issues can result.

The same type of autoimmune/inflammation process can also create damage in the joints (Rheumatoid Arthritis), the central nervous system (Multiple Sclerosis), the intestines (Crohn’s Disease and Ulcerative Colitis), the thyroid (Graves’ Disease), and a wide range of other organs. For Type 1 Diabetes, the pancreas is the unfortunate target.

Glucose (Blood Sugar)Just like our cars need gasoline, our bodies need fuel to help us go and do all the things we love—dancing, painting, traveling, hiking. Here’s how it works.

Whenever we eat a meal, our bodies break down the food into different sugar molecules. The main type is glucose, which is the fuel our cells need for energy. That glucose level in our blood is what people refer to as blood sugar.

InsulinInsulin is a hormone produced in the pancreas, and it plays a critical role in getting the essential “glucose fuel” we need into our cells. A healthy pancreas senses rising blood sugar levels after we eat and sends out the proper amount of insulin to escort that much-needed glucose into the cells. Think of insulin as the key that opens the cell doors to let the glucose in. For cells to function properly (and for us to have energy), our bodies need the right balance of insulin and glucose.

In Type 1 Diabetes, the autoimmune damage to the pancreas causes insulin production to plummet. For Type 2 Diabetes, the culprit is often Insulin Resistance.

Insulin ResistanceThe first stage of Type 2 Diabetes is known as insulin resistance, which refers to problems that occur when the body can’t properly use the food that is consumed. In other words, the pancreas starts to fail at regulating the distribution of insulin.



What causes this? People who have a history of increased fat tissue around the pancreas, liver and muscles tend to have more “free fatty acids” roaming around those parts of the body. Unfortunately, those fatty acids can slow everything down and clog up the system. The pancreas then struggles to produce enough insulin to help the cells take in glucose for energy, and sometimes it can’t keep up.

Without insulin to “open the doors” to the cells, the glucose just hangs out in the blood stream. And that’s why people with Prediabetes tend to have high blood sugar—also called hyperglycemia.

Hyperglycemia (High Blood Sugar)Excessive amounts of glucose in the blood (high blood sugar) can be toxic, and our bodies can’t function normally until the glucose/insulin balance is restored. For diabetics and prediabetics, that’s not always an easy task.

Uncontrolled hyperglycemia is the root cause of Diabetes, responsible for the onset of the disease and the progression of complications. People can go for years with undiagnosed hyperglycemia, while it silently does damage inside their bodies. That’s exactly why fighting back against Prediabetes is so urgently important! Possible long-term complications of hyperglycemia include stroke, blindness, heart disease, kidney failure, gangrene, coma, and nerve impairment, as well as retinal and vascular damage. Serious, scary stuff.

While hyperglycemia usually causes harm over time, sometimes the danger is immediate. An acute attack of hyperglycemia is known as Diabetic Ketoacidosis. This occurs when the cells reach the point of starving for glucose because of low insulin. Those cells need energy! The body recognizes the crisis and resorts to breaking down fat for fuel, which prompts the liver to produce a substance called ketones. Too many ketones in the blood create a whole new problem that requires urgent response.

Warning signs of diabetic ketoacidosis include extreme thirst or hunger, nausea, vomiting, weakness, fatigue, frequent urination, and fruity-scented breath. At more intense levels, people may breathe rapidly, have trouble keeping down fluids, and could potentially fall into a coma. If you or anyone in your family have diabetes and exhibit the symptoms of diabetic ketoacidosis, take action immediately! Don’t wait. Get to a hospital where you (or the patient) can receive fluids, insulin, and other life-saving actions.



www.SolutionStarter.life ~ 12 ~

Hypoglycemia (Low Blood Sugar)Hypoglycemia or low blood sugar is roughly the opposite of hyperglycemia. This condition occurs when the pancreas is secreting too much insulin in response to a rapid rise in blood sugar. The insulin floods in, kidnaps every bit of available glucose, stashes it inside those cells, and leaves the person feeling weak and shaky. Too much of a good thing!

So what causes hypoglycemia? There could be several factors: a missed meal, too much exercise, or the overconsumption of less-than-nutritious food choices. If we mindlessly chomp our way through a whole bag of chocolate chip cookies, the initial “sugar thrill ride” turns into a messy hypoglycemic crash.

People suffering from hypoglycemia suddenly notice dizziness, sweating, heart palpitations, and numbness or tingling of the lips. If the hypoglycemia goes untreated, the experience can progress to double vision, trembling, confusion, and disorientation. The third level of hypoglycemia may involve increasingly strange behavior and even lapsing into a coma. Once again, be proactive about getting medical attention to resolve this issue.

Chapter Two© 2018 Georgianne Holland. All rights reserved.

Other HormonesWhen it comes to hormones that affect blood sugar, insulin is the Most Valuable Player— but there are some other teammates you should know.

Adrenaline: Raises blood sugar; released in high-stress situations.

Amylin: Strengthens the action of insulin.

GLP-1: Tells the brain that the stomach is full, signaling that insulin is needed; also controls how fast the stomach pushes food into the gut to help match up insulin action with food action.

Glucagon: Raises blood sugar; works between meals to help the liver let go of just enough stored sugar to keep the body functioning.

Growth Hormone: Raises blood sugar and makes it harder for insulin to do its work (often plays a major role in the blood sugar levels of teens).

Unstable Blood SugarIf we fluctuate between hyperglycemia and hypoglycemia (and toss in the wild-card effects of those other hormones), we will inevitably suffer the consequences of unstable blood sugar. That means cellular inflammation. Damage to small blood vessels. Impaired circulation. Long-term health complications like Diabetes.

When untreated, unstable blood sugar literally starves our bodies even though we are eating plenty of food. We send in the nutrients, but the cell doors are locked. The good stuff can’t get in.

The key to stabilizing and maintaining your blood sugar levels (and preventing or reversing diseases linked to cellular inflammation like Type 2 Diabetes) is all about regulating your diet: eating the right amount of protein and the right kinds of carbohydrates and fats. This workbook will provide you with a comprehensive plan to do that!



Blood Sugar TestingPeople with Diabetes (and often Prediabetes) frequently monitor their blood sugar levels as part of a healthy lifestyle. Some blood sugar tests are ordered by physicians and performed at a lab, while others can be done at home.

Testing blood glucose at different times of the day allows patients to better understand how meal choices, exercise, and sleep can affect them. When we have access to regular feedback about the balance (or imbalance) of our bodies, we can take a more active role in making lifestyle improvements and, ultimately, preventing the progression of Prediabetes to Type 2 Diabetes.

Check out the next page to find descriptions and result ranges for the most common forms of blood sugar testing.

Where are you on the

path to Type 2 Diabetes?Family history of Diabetes, unhealthy food choices, low activity level, extra weight... Are you traveling down this road?



Know the NumbersA1C Test (drawn at a lab)

This test measures your average blood sugar level for the past 3-4 months by assessing the percentage of glucose attached to your hemoglobin (the oxygen-carrying protein molecules in your red blood cells). This test is used for people with Type 1 and Type 2 Diabetes, and it is usually performed 2-4 times per year as a guide to successfully monitor the disease.

6.5% or higher on two separate tests . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Indicates Diabetes

5.7%—6.4% . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Indicates Prediabetes

5.6% or lower . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Considered Normal

Fasting Blood Sugar Test (drawn at a lab after fasting overnight)

126 mg/dL or higher on two separate tests . . . . . . . . . . . . . . . . . . . . . . . . . . . Indicates Diabetes

100-125 mg/dL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Indicates Prediabetes

Less than 100 (70-80 is ideal) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Considered Normal

Random Blood Sugar Test (drawn at a lab without regard to when you last ate)

200 mg/dL or higher . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Indicates Diabetes

Finger Stick Blood Sugar Tests (drawn at home with a glucose monitor, as needed)

ADA Goals:

80-130 mg/dL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Before a meal

140-180 mg/dL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 hour after a meal

120-140 mg/dL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 hours after a meal

It’s important to know your glucose levels:

Test them and track them!

Insurance Documentation: To receive full reimbursement from insurance companies, doctors may be required to fully document the blood sugar levels of their patients with Diabetes. Make sure you take the time to develop a strong relationship with your doctor and understand how these metrics are being used to measure your success.



Blood. It’s a topic more likely discussed after the latest vampire movie than at the doctor’s office. But with Prediabetes, your blood—and your blood sugar—have earned a starring role in your health conversations. So how much do you know about your blood circulation? Prepare to be amazed.

Blood:• Includes 5-6 quarts of fluid per human body• Performs as a mind-blowing highway of oxygen and nutrients to keep us healthy • Sweeps up carbon dioxide and lactic acid as it circulates, working as a “garbage

collector” to remove metabolic waste

Blood Vessels:• Include 60,000 miles of arteries, capillaries, and veins, which could wrap around the

circumference of the earth if they were stretched out end-to-end• Carry our blood from the heart to every cell in the body and back (in a full loop)—

EVERY 60 SECONDS • Increase in efficiency and flexibility with exercise

Heart:• Pumps the blood through the blood vessels to deliver nutrients for every cell in the

body, including the brain, organs, tissues, and bones• Contracts and relaxes more than 80 times per minute• Increases in efficiency, size, and strength with exercise

Lungs: • Expand about 23,000 times per day as we breathe• Provide oxygen for the blood to carry throughout the body • Increase in efficiency with exercise

Stomach:• Absorbs nutrients from our food through capillaries• Makes nutrition available for delivery by the blood throughout the body• Increases in efficiency with exercise and healthy food choices



Liver:• Uses blood and bile to detoxify the body by filtering waste• Increases in efficiency with exercise

Lymph System: • Works as part of the circulatory and immune systems• Moves lymph fluid containing waste products, pathogens, toxins, and cancer cells

from the tissues into the bloodstream for removal • Struggles to operate effectively when lymph fluid doesn’t drain • Increases in efficiency with exercise (even jumping on a mini-trampoline for 10-15

minutes each day can help to drain lymph fluid!)

The moral of the blood-circulation story? You guessed it!

GET MOVING for better blood health.



Please think carefully about the questions below and write down your answers.

1. Do you now have a better understanding of what’s happening inside the body when people have Prediabetes and Diabetes? What’s the most surprising thing you learned?

____________________________________________________________________________________________

__________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

2. How would you describe Prediabetes/Diabetes to someone unfamiliar with the disease?

____________________________________________________________________________________________

__________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

3. How does this information play a role in helping you interpret your own health challenges and recognize potential warning signs?

____________________________________________________________________________________________

__________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

4. How can you use this information to help you remain focused on moving forward?

____________________________________________________________________________________________

__________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________



NOTES:_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________



NOTES:_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

______________________________________________________________________________________________________

_________________________________________________________________________________________________

______________________________________________________________________________________________________

www.SolutionStarter.life ~ 20 ~Chapter Thirteen


www.SolutionStarter.life © 2018 Georgianne Holland. All rights reserved.~ 21 ~

W A N T T O K N O W M O R E ?The best part of the workbook is yet to come: Georgianne’s smart strategies for healthy eating, increasing your fitness, handling stress, getting better sleep, coping with unhealthy triggers, and much more.

Don’t miss out!The journey to improve your health doesn’t have to be tedious or lonely. With Solution Starter, you’ll enjoy the benefits of integrating online learning, compassionate advice, and community support. Add in a refreshing splash of humor with a big wave of inspiration, and you’ll understand exactly why so many people are choosing Solution Starter as the convenient and effective way to fight back against Prediabetes. It’s an investment worth making—for you and your family.

To regain control of your health, sign up today to receive the complete workbook and participate in the proven, year-long Solution Starter program for Prediabetes.

Every program participant receives: • 26 Online Classes Featuring Coach Georgianne (delivered over 12 months) • Extensive Workbook • Food & Activity Journal • Online Community Membership • Exclusive Program Content on the Website • Additional Resources and Bonus Material • Regular Email and Text Communications • Ongoing Support and Encouragement • Monthly E-Newsletter, Homemade Health • Access to Personalized Health Coaching


R E S E A R C H & R E S O U R C E S Facts and statistics used in this workbook originated from the following sources:

American Association of Clinical Endocrinologists www.aace.com

American Diabetes Association www.diabetes.org

American Geriatrics Society www.americangeriatrics.org

Canadian Diabetes Association www.diabetes.ca

Harvard Health Publications www.health.harvard.edu

Joslin Diabetes Center www.joslin.org

Mayo Clinic www.mayoclinic.org

National Guideline Clearinghouse www.guideline.gov

University of Illinois Health Sciences Center www.hospital.uillinois.edu

U.S. Centers for Disease Control www.cdc.gov/features/diabetesfactsheet/

For additional details and links, please visit:www.SolutionStarter.life

Additional Food & Activity Journals are available for purchase on the website.


M O R E F R O M G E O R G I A N N EPlease visit www.SolutionStarter.life to discover other valuable products and services from Georgianne Holland.

Health CoachingExperience Georgianne’s personalized coaching sessions and the powerful inspiration they provide. To apply for your free strategy session, visit the website or send an email to: [email protected].

Wellness Workshops & RetreatsCheck the website for details about these periodic, high-impact events held in beautiful Colorado.

Online Education ProgramsStay tuned to discover new programs that focus on additional chronic illnesses. Georgianne’s comprehensive Solution Starter programs typically include:

• Online Classes • Extensive Workbook & Journal• Online Community Membership• Exclusive Program Content on the Website • Additional Resources and Bonus Material• Regular Email and Text Communications• Ongoing Support and Encouragement• Monthly E-Newsletter, Homemade Health• Access to Personalized Health Coaching

Monthly E-Newsletter Subscribe to Homemade Health for helpful news about fighting back against chronic illness. You can sign up directly from the website at www.SolutionStarter.life.

Online Community Interact with others who are facing the same challenges of chronic illness. Gain valuable information from Georgianne’s insightful blog posts and participate with her online community through aprivate Facebook group and a group discussion board.

R A V E R E V I E W S “I am no longer considered prediabetic. My doctor cannot believe how long I’ve maintainedthis, but I’m not surprised! I learned a lot through my coaching sessions with Georgianne.”

— CD, Colorado

“I have found Georgianne Holland so wonderful to work with on my journey to wellness. Her kind, compassionate, non-judgmental way of working motivates me to keep moving forward. Her programs are easy to follow, and I find the time we spend together rejuvenating.”

— JS, Colorado

“Woot woot!! My cholesterol is at 196, down from 231. Triglycerides at 98, down from 147. LDL at 120, down from 142! Thanks for your guidance, Georgianne!”

— WC, Colorado

“I would recommend Georgianne to anyone who wants to make changes in their lifestyle, but certainly women in the over 50 group who have our own set of challenges and habits to deal with. Georgianne is a real inspiration.”

— LC, Oregon

“If you apply yourself during your program with Georgianne, I believe you will experience a significant improvement in your feelings of being balanced, rejuvenated, and resilient.”

— CW, Colorado

“During my time with Georgianne I focused on preventative care, nutrition, and exercise. It is time for me to feel energetic and enjoy life!”

— MP, Wyoming

"Through Georgianne's plan, my goal was to make time for exercise in my daily life. I set a timer for stretching my neck and shoulders during the day on a consistent basis, I write in my journal what I eat and how I feel, and I enjoy 3 weekly walks with my husband before dinner. Small steps but way more than I used to do!”

— DT, Colorado

www.SolutionStarter.life © 2018 Georgianne Holland. All rights reserved. ~ 24 ~

www.SolutionStarter.life © 2018 Georgianne Holland. All rights reserved. ~ 25 ~

• Certified Diabetes Educator• Certified Holistic Health Coach• Holland Health Coaching; Owner (Private Practice)• We are Women at Wellness Online Community; Founder• Mind-Body-Medicine Practitioner• Food-as-Medicine Instructor• American Association of Diabetes Educators (AADE); Member• American Association of Drugless Practitioners; Member

www.SolutionStarter.life

Georgianne is fully trained and experienced at teaching the lifestyle

program authorized by the U.S. Centers for Disease Control, which is proven

to reduce the risk of moving from Prediabetes to Type 2 Diabetes by 58%.

Georgianne Holland

C O N N E C T W I T H G E O R G I A N N E

Facebook: facebook.com/HollandHealthCoaching

LinkedIn:linkedin.com/in/georgianneholland

Instagram:instagram.com/hollandhealthcoaching Blog:solutionstarter.life/blog(We are Women at Wellness)

Holland Health Coaching(303) [email protected]

preview - georgianneholland.com...university of pittsburgh (2012) with support from the cdc and the...

Documents