Diabetes Expert Shares Tips to Reduce Risk of Type 2 Diabetes And eating healthy is essential in the prevention and management of diabetes. …
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Diabetes Expert Shares Tips to Reduce Risk of Type 2 Diabetes
Anne Daly, MS, RD, BC-ADM, CDE and co-author 101 Weight Loss Tips for
Preventing and Controlling Diabetes is an expert when it comes to diabetes
According to Daly, Lifestyle changes today can help prevent the
devastating consequences of type 2 diabetes
A recent large-scale study, called the Diabetes Prevention Program,
found that losing weight and increasing physical activity can help those
prone to diabetes reduce the risk of developing the disease by 58 percent
Exercise can help improve insulin sensitivity, decrease insulin resistance,
lower blood glucose and potentially improve cardiovascular status And
eating healthy is essential in the prevention and management of diabetes
Starting on the Road to Fitness
Physical activity plays an important role in reducing the risk of
developing type 2 diabetes Head toward a goal of 30 minutes of physical
activity a day and youll be on your way to a healthier you Here are a
few tips from Daly to help put you on the road to fitness:
Make It Fun
Choose an activity you enjoy to increase the chances
youll stick with
it Walking is a good way to ease into a physical fitness routine
Start gradually, walking just 10 minutes, five days a week and working
your way up to 30 minutes, five days a week
Fit Fitness In
Incorporate physical activity into your daily routine Hand-wash your
car in your driveway, pull weeds in the garden or rake leaves with the
kids Youll not only be taking care of your chores, but also
yourself
Track Your Steps
Buy a pedometer you can hook onto your waistband so you can track your
progress in becoming more active Aim for an initial goal of 10,000
steps each day - which equals about 5 miles It sounds like a lot of
walking, but its certainly achievable with regular activity
Track It
Keep a record of your physical activity both total minutes and the
type of activity in an easily visible place to track your progress
and remind yourself about the importance of regular activity
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Measure Change
Measure your hips, waist, biceps and thighs before you begin your new
physical activity regimen Since muscle weighs more
than fat, initial
changes in your body might not be reflected on the scale Measuring
will help you see the progress and keep you motivated
Motivation from Music and Friends
Try listening to music or books on tape while you exercise to help
encourage you Or go for a regular walk with your family or a friend
after dinner Its a nice way to catch up with each others lives and
to get fit
Warm Up
Make sure to warm up and stretch before exercise and to cool down and
stretch after exercise Warming up helps your body prepare for any
workout and stretching helps prevent injury The cooldown helps slow
your heart rate down and lets your muscles and joints return to an
inactive state while relaxing and flexing your muscles
Simple Tips for a Healthy Eating Plan
Developing healthy eating habits is important in the prevention and
management of diabetes Following are some pointers Daly recommends for
losing weight or maintaining a healthy weight
Start with Breakfast
Research shows that people who eat breakfast tend to maintain a
healthy weight Fill up on a quick breakfast that includes both
protein and
carbohydrates On-the-go meals include lean Canadian
bacon between toasted English muffins or yogurt mixed with fresh
fruit
Slim Servings
Health experts debate over the exact amount of fat to eat, but the
fact is that most people who succeed at weight loss eat a low-fat
diet Look for lean sources of meat with the word loin in the name,
such as pork tenderloin or loin chop Keep lean meats healthy by
broiling, grilling or sautéing in small amounts of fat
Write It Down
To lose weight, keep a daily log of what you eat A food record
will help you examine your eating habits, which will help you
understand the key to your weight loss or weight gain If you need
assistance on how to change your eating regimen, contact a local
registered dietitian
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Think Ahead
Curb cravings for unhealthy food by planning ahead Be prepared when
hunger strikes with convenient snacks such as pre-washed baby carrots
or an apple Aside from incorporating more vegetables and fruits into
your diet, youll avoid the temptation of snacks that are high in fat
and
calories
Protein Power
Add lean protein to meals to help you feel full for a longer period of
time, making it easier to stick to your meal plan Spread peanut
butter over toast or include low-fat milk at a meal Make an extra
pork chop at dinner, then cube and refrigerate to add to tomorrows
entrée salad
Balanced Eating
Choose main course dishes that provide a balance of protein and
carbohydrates Stir-fries are an excellent way to make sure youre
including vegetables and lean meat in a low-fat dish - just make sure
to use a low-fat cooking spray and go easy on the oil to avoid adding
unnecessary fat and calories
Fill Up on Fiber
Many Americans are eating low-fiber sources of breads, cereals and
other starches, not the high-fiber, whole-grain foods that fill you
up Look for whole-grain on the label Also choose fruits and
vegetables high in fiber, such as berries, corn and fresh pears
Talk Positive
Be positive Talking positively to yourself and about yourself will
help keep you on track with a healthy eating plan If you overindulge
one day, use positive thinking to make a plan on
how to get back on
track
Ask for Help from Family and Friends
Family and friends who want you to be healthy can also be intimidated
by your new, slimmer look If your typical lunch with a friend meant
fast-food super-sizing, talk your friend into a lunchtime walk
instead Spouses should also be assured that forever after will be
even more achievable with lifelong healthy habits
For more tips and to view the Diabetes Food Guide Pyramid, visit
wwwotherwhitemeatcom where you also can search the recipe database
complete with more than 1,000 recipes
Source:theotherwhitemeat.com
