45. You Can Exhale, Gail.
46. Don't try to change your entire way of eating and increasing your physical activity all at once. Try one new activity or food a week.
47. Find mellow ways to relax—try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.
48. Give yourself daily "pampering time." Honor this time, whether it's reading a book, taking a long bath, or meditatng.
49. Try not to eat out of boredom or frustration. If you are not hungry, do something else, such as taking a long walk.
50. Honor your health as your most precious gift.
Wednesday, April 23, 2008
Prevent Diabetes
28. Snack on a Veggie, Reggie
29. Try getting one new fruit or vegetable every time you grocery shop.
30. Low-fat macaroni and cheese can be a main dish. Serve it with your favorite vegetable and a salad.
31. Try eating foods from other countries. Many dishes contain more vegetables, whole grains and beans and less meat.
32. Cook with a mix of spices instead of salt.
33. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it wherever and whenever you can.
34. Always keep a healthy snack with you, such as fresh fruit, handful of nuts, whole grain crackers.
35. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
36. Try different recipes for baking or broiling meat, chicken and fish.
37. Try to choose foods with little or no added sugar.
38. Gradually work your way down from whole milk to 2% milk until you're drinking and cooking with fat-free (skim) or low-fat milk and milk products.
39. Eat foods made from whole-grains such as—whole wheat, brown rice, oats, and whole-grain corn—every day. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
40. Don't grocery shop on an empty stomach. Make a list before you go to the store.
41. Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
42. Fruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family and friends while sharing a bowl of fruit.
43. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
44. Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories
29. Try getting one new fruit or vegetable every time you grocery shop.
30. Low-fat macaroni and cheese can be a main dish. Serve it with your favorite vegetable and a salad.
31. Try eating foods from other countries. Many dishes contain more vegetables, whole grains and beans and less meat.
32. Cook with a mix of spices instead of salt.
33. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it wherever and whenever you can.
34. Always keep a healthy snack with you, such as fresh fruit, handful of nuts, whole grain crackers.
35. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
36. Try different recipes for baking or broiling meat, chicken and fish.
37. Try to choose foods with little or no added sugar.
38. Gradually work your way down from whole milk to 2% milk until you're drinking and cooking with fat-free (skim) or low-fat milk and milk products.
39. Eat foods made from whole-grains such as—whole wheat, brown rice, oats, and whole-grain corn—every day. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
40. Don't grocery shop on an empty stomach. Make a list before you go to the store.
41. Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
42. Fruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family and friends while sharing a bowl of fruit.
43. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
44. Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories
Prevent Diabetes
18. Dance It Away, Faye.
19. Show your kids the dances you used to do when you were their age.
20. Turn up the music and jam while doing household chores.
21. Deliver a message in person to a co-worker instead of e-mailing.
22. Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way.
23. Make fewer phone calls. Catch up with friends on a regular basis during a planned walk.
24. March in place while you watch TV.
25. Park as far away as possible from your favorite store at the mall.
26. Select a physical activity video from the store or library.
27. Get off of the bus one stop early and walk the rest of the way home or to work several times a week.
19. Show your kids the dances you used to do when you were their age.
20. Turn up the music and jam while doing household chores.
21. Deliver a message in person to a co-worker instead of e-mailing.
22. Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way.
23. Make fewer phone calls. Catch up with friends on a regular basis during a planned walk.
24. March in place while you watch TV.
25. Park as far away as possible from your favorite store at the mall.
26. Select a physical activity video from the store or library.
27. Get off of the bus one stop early and walk the rest of the way home or to work several times a week.
Prevent Diabetes
1. Less on Your Plate, Nate.
2. Keep meat, poultry and fish portions to about 3 ounces (about the size of a deck of cards).
3. Try not to snack while cooking or cleaning the kitchen.
4. Try to eat meals and snacks at regular times every day.
5. Make sure you eat breakfast everyday.
6. Use broth and cured meats (smoked turkey and turkey bacon) in small amounts. They are high in sodium. Low sodium broths are available in cans and in powdered form.
7. Share a single dessert.
8. When eating out, have a big vegetable salad, then split an entrée with a friend or have the other half wrapped to go.
9. Stir fry, broil, or bake with non-stick spray or low-sodium broth and cook with less oil and butter.
10. Drink a glass of water 10 minutes before your meal to take the edge off your hunger.
11. Make healthy choices at fast food restaurants. Try grilled chicken (remove skin) instead of a cheeseburger. Skip the french fries and choose a salad.
12. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).
13. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you're full.
14. Eat a small meal, Lucille.
15. Teaspoons, salad forks, or child-size utensils may help you take smaller bites and eat less.
16. You don't have to cut out the foods you love to eat. Just cut down on your portion size and eat it less often.
17. Make less food look like more by serving your meal on a salad or breakfast plate.
2. Keep meat, poultry and fish portions to about 3 ounces (about the size of a deck of cards).
3. Try not to snack while cooking or cleaning the kitchen.
4. Try to eat meals and snacks at regular times every day.
5. Make sure you eat breakfast everyday.
6. Use broth and cured meats (smoked turkey and turkey bacon) in small amounts. They are high in sodium. Low sodium broths are available in cans and in powdered form.
7. Share a single dessert.
8. When eating out, have a big vegetable salad, then split an entrée with a friend or have the other half wrapped to go.
9. Stir fry, broil, or bake with non-stick spray or low-sodium broth and cook with less oil and butter.
10. Drink a glass of water 10 minutes before your meal to take the edge off your hunger.
11. Make healthy choices at fast food restaurants. Try grilled chicken (remove skin) instead of a cheeseburger. Skip the french fries and choose a salad.
12. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).
13. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you're full.
14. Eat a small meal, Lucille.
15. Teaspoons, salad forks, or child-size utensils may help you take smaller bites and eat less.
16. You don't have to cut out the foods you love to eat. Just cut down on your portion size and eat it less often.
17. Make less food look like more by serving your meal on a salad or breakfast plate.
Saturday, April 19, 2008
Diabetes Prevention
Diabetes prevention is proven, possible, and powerful. Studies show that people at high risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight. You can do it by eating healthier and getting 30 minutes of physical activity 5 days a week. In other words: you don't have to knock yourself out to prevent diabetes. The key is: small steps that lead to big rewards. Learn more about your risk for developing type 2 diabetes and the small steps you can take to delay or prevent the disease and live a long, healthy life.
Diabetes Prevention
Is it possible to delay or even prevent type 2 diabetes from ever developing? Yes it is. There is a lot you can do yourself to know your risks for pre-diabetes and to take action to prevent diabetes if you have, or are at risk for, pre-diabetes.
Exercise
Exercise is also known as physical activity and includes anything that gets you moving, such as walking, dancing, or working in the yard. You can earn the benefits of being physically active without going to a gym, playing sports, or using fancy equipment. When you're physically fit, you have the strength, flexibility, and endurance needed for your daily activities. Being physically active helps you feel better physically and mentally.
Weight Loss
Losing weight and keeping it off is a real challenge for most people. That's why it's important to begin a weight loss program with the help of your health care team, including, if possible, a dietitian. They can help you find ways to decrease calories but still consume the foods you enjoy. And they can suggest strategies to help you change old habits for new ones. It's important to remember that losing even a relatively small amount of weight can make a real improvement in reducing your risk for diabetes and other serious conditions.
herbs help diabetes
Many herbs supposedly have glucose-lowering effects, but there are not enough data on any herb to recommend it for use in people with diabetes. Herbs are not considered food by the Food and Drug Administration and are not tested for quality or content. Therefore, products can be promoted as helping health conditions without having to show evidence of this. Discuss the herbal dietary supplements with your doctor or dietitian before trying them. They may interact poorly with your diabetes medication.
vitamins will help diabetes
If you have a vitamin or mineral deficiency, it could be causing problems with your glucose control. For instance, one study found that taking the trace element chromium improved glucose control in subjects who had a chromium deficiency. More studies need to be done. If you choose a variety of fruits, vegetables, grains, and meat each day, and keep your blood sugar close to your target range, you probably don't need to take vitamin supplements because of diabetes.
glucose control easier if I eat the same things every day
Probably, but this method of blood glucose control isn't very nutritious, not to mention boring. One of the keys to nutrition is eating a variety of foods each day. By checking your blood glucose two hours after starting to eat a meal, you can learn how different foods affect you. Over time, you will be able to predict how foods, and combinations of foods, affect your blood glucose level.
drink alcohol
Yes, in moderation. Moderation is defined as two drinks a day for men and one drink a day for women. A drink is a 5-ounce glass of wine, a 12-ounce light beer, or 1-1/2 ounces of 80-proof distilled spirits. Make sure that your medications don't require avoiding alcohol, and get your doctor's okay.
weight lose each week
Limiting your weight loss to 1/2 to 1 pound a week will keep you healthy, and let you enjoy the foods you love in small amounts. A slow steady weight loss is the key to keeping lost weight off.
low calorie sweeteners
Low calorie sweeteners are safe for everyone except people with phenylketonuria, who should not use aspartame. Calorie-free sweeteners like aspartame, saccharin, sucralose and acesulfame-K won't increase your blood glucose level. The sugar alcohols -- xylitol, mannitol, and sorbitol -- have some calories and do slightly increase your blood glucose level. Eating too much of any of these can cause gas and diarrhea.
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