A healthy diet, not a "diabetes diet"

Diets for people with diabetes, weight, heart disease or other health problems are all very similar. That is because a healthy diet is the same for almost everyone. That means:

Eat less fat and less sugar
Eat smaller portions of meats and dairy products
Eat more vegetables, fruits and whole-grain or unprocessed starches

It is true you will have to reduce sweets because they usually have high fat and high sugar. Cake, cookies and ice cream can all be part of your diet if you control the size of your servings.

Plan healthy meals

It is important to plan so you are balancing the different foods you need each day. Every meal should include something from each of the basic food groups:

Vegetables and starches (carbohydrates)
Low-fat meats, dairy products or certain types of beans (proteins)
Margarine, oils or fats present in the foods you eat or prepare

Here is an easy way to think of what a balanced meal might look like on your plate: three-quarters of the plate surface should be covered with vegetables, fruit or grains. The other quarter should have meat or dairy products.

Done correctly, good meal planning can reduce the need for insulin or other medicines. The best way to find a way that will work for you and your family is to talk to a dietician. Either your doctor or Priority Health can suggest a dietitian available to help in your local area.

Watch portions

For example, a healthy portion of protein - chicken breast, or steak, or a hamburger - is 3 oz., which is about the size of a pack of cards. Some people weigh their food to make sure they are eating the right amounts. There are other ways that your doctor or a dietitian can show you.

Eating smaller meals more often during the day is a good way to keep your blood sugar at the best levels for you.

Eat about the same amount of sugars and starches at each of your meals and snacks to keep your blood sugar consistent.
Don't skip meals so you can avoid having blood sugar levels from going up and down like a yo-yo.

Avoid fried foods.
Eat smaller servings of foods with cheese or creamy sauces.
Choose low-fat offerings.
Restaurants serve very large portions. Split your entrees with others or ask for half-orders. Ask for a doggie bag before you eat and put half your plateful into it to limit the food in front of you.
Choose broiled, grilled or baked meat or fish. These cooking methods reduce fat and usually do not have fats added.
Ask for steamed vegetables and ask your waiter or host not to put any other butter or sauces on them

Exercising is essential when you have diabetes, pass this information on to your clients....

Whether you have Type 1 or Type 2 diabetes, exercise can help you live a longer and better life.

Exercise can help to strengthen your heart, control your weight, and increase how much you enjoy life. If you have Type 2 diabetes, exercise could eliminate your need to take insulin or other drugs.

If you haven't been exercising up until now, you have plenty of good reasons to start. And if you have been exercising, congratulations.

Set goals

Start without goals and it is too easy to stop. Most people start a fitness program for personal reasons. Some common reasons are:

"My clothes are a little tight around the waist."
"It's getting a little harder to keep up with the kids or grandkids."
"I miss going out with my friends."

Take out a sheet of paper and at the top, write, "Why Exercise?" Then start writing why you think exercise would help you. Those reasons become your goals.

No excuses

You are not alone in thinking you have good reasons not to get started. But those are probably just excuses. The American Diabetes Association dedicates an entire page on their website (www.diabetes.org) just to the excuses people have for not getting exercising. Here are a few we hear all the time:

"I don't have time."
You can get positive benefits just by starting with a few minutes a day. Work up to 30 min. a day.
"I'm too tired."
Try walking at lunchtime, in the morning or whenever you're rested and ready.
"It hurts."
If exercise leaves you with sore muscles, go easy at first. Build up over time and there is no reason to be sore or uncomfortable. If your knees or joints hurt when you walk, consider pain-free alternatives like swimming or lifting light weights.
"I can't afford a gym."
The sidewalk in front of your house is free. The bike in your garage can be dusted off. Some people do more housework for exercise.
"It's boring."
It's a simple truth: if you don't enjoy it, you won't do it. So bring a friend along. Read a magazine on a treadmill. Walk in a mall and window-shop along the way. Ride your bike in a new direction. If one exercise is getting boring, add others.

Get professional advice

Talk with your doctor. Everybody can add or enjoy some form of exercise, but diabetics have good reason to make certain they choose an activity that fits their current health.

If you have experienced numbness in your feet, you should not do an impact sport like running or step aerobics without your doctor's approval.
If your eyes have been impacted by diabetes, you probably should not be doing an activity that either causes impact or raises your blood pressure (like weight lifting).
For people who are already active in sports, there are a lot of sources of online information dedicated to athletes with diabetes. For example, a group called the Diabetes Exercise and Sports Association has information and many links to help anybody from weekend warriors to professional sportspeople continue enjoying their fitness routines and activities.

Get geared up

Don't start by investing a lot of money in equipment. Start with a good pair of shoes and absorbent, seamless socks, some comfortable clothes and you're ready. Get a medical ID bracelet in case you are exercising and experience any difficulties.

Plan your blood tests

Until you know for certain how an exercise is going to affect you, test your blood glucose levels before and after an activity. Your doctor can provide good advice on what to look for and what any changes mean.

Get moving!

Write a plan, be realistic
Just the act of writing what you intend to do and patting yourself on the back when you do it is a big boost to building fitness. Write down what you will do on a calendar and watch how it all adds up.
Don't rush it
Improving fitness takes time. It takes time during your day and it takes days or even weeks to reach your goals. If you push too hard, you'll feel uncomfortable. Take your time, enjoy the trip and you will enjoy the goal when you reach it.
Make it a team sport
To have a plan and stick to it is a lot easier if you have the encouragement and support of friends and family members. Invite someone to join you.
Everything counts
When all is said and done, fitness is what you get for moving a little more than you did the day before. Every move you make during your day adds to your fitness. If it's raining outside, get out your vacuum cleaner. If your day is going to be too busy, park at the far end of the parking lot and walk a little further.

-source page here....

Sunday, September 11, 2011

Diabetes and Diet and Excercise