My Diabetes Pal Articles

Eating Fruits, Vegetables and Legumes For Good Health

2009-11-24T20:53:23Z

You’ve probably heard it all your life–fruits, vegetables, and legumes are good for you, and it’s important to eat them every day.

But, it helps to know why. Fruits, vegetables, and legumes (dry beans and peas) may reduce the risk of several chronic diseases. Compared to people who eat few fruits, vegetables, and legumes, people who eat higher amounts as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, type 2 diabetes, and cancers in certain parts of the body (mouth, throat, lung, esophagus, stomach, and colon-rectum).

A healthy diet is one that:

Emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, legumes (dry beans and peas), eggs, nuts, and seeds
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Balances calorie intake with caloric needs

When increasing the amount of fruits, vegetables, and legumes you eat, be sure to eat them in place of less nutritious foods, not in addition to them.

The fiber in fruits, vegetables, and legumes is important. Diets rich in fiber-containing foods may reduce the risk of heart disease. Many fruits, vegetables, and legumes are also rich in nutrients, such as vitamins A and C, folate, and potassium.

When shopping for fruits and vegetables, choose an assortment of different types and colors to provide you with a variety of nutrients. Fruits, vegetables, and legumes (dry beans and peas) that contain vitamins A and C, folate, and potassium are listed in the chart to the right.

Eating fruits and vegetables provides other benefits, too. One is calorie control: many fruits, vegetables, and legumes are low in calories and high in volume and nutrients. So, if you’re trying to lose weight, fruits, vegetables, and legumes can help you feel full without eating too many calories. Fruits, vegetables, and legumes are packed with vitamins, minerals, fiber, and other nutrients. They can help you get the most nutrition out of the daily number of calories you’re supposed to eat.

Remember, different vegetables are rich in different nutrients, so aim for a variety of vegetables throughout the week, including those that are dark green and leafy, orange, and starchy. And, don’t forget dry beans and peas.

HERE’S WHAT YOU NEED TO KNOW:
Fruits, vegetables, and legumes are packed with nutrients.
Following are some examples of fruits and vegetables for important nutrients such as vitamins A and C, folate, and potassium. For example, if you eat a 2,000-calorie diet, it is recommended that you eat approximately 4 1/2 cups of fruits and vegetables daily.
Eat Plenty of Fruits and Vegetables

Sources of vitamin A (carotenoids)
- Bright orange vegetables like carrots, sweet potatoes, and pumpkin
- Tomatoes and tomato products (sauce, paste, and puree), and red sweet pepper
- Leafy greens such as spinach, collards, turnip greens, kale, beet and mustard greens, green leaf lettuce, and romaine lettuce
- Orange fruits like mango, cantaloupe, apricots, and red or pink grapefruit
Sources of vitamin C
- Citrus fruits and juices, kiwi, strawberries, guava, papaya, and cantaloupe
- Broccoli, peppers, tomatoes, cabbage (especially Chinese cabbage), brussels sprouts, and potatoes
- Leafy greens such as romaine lettuce, turnip greens, and spinach
Sources of folate
- Cooked dry beans and peas
- Oranges and orange juice
- Deep green leaves like spinach and mustard greens
Sources of potassium
- Baked white or sweet potatoes, cooked greens (such as spinach), and winter (orange) squash
- Bananas, plantains, many dried fruits, oranges and orange juice, cantaloupe, and honeydew melons
- Cooked dry beans
- Soybeans (green and mature)
- Tomato products
- Beet greens

One caution about buying packaged (canned, dried, or frozen) fruits and vegetables is they may contain added sugars, saturated fats, or sodium–ingredients you many need to limit.

There are three places to look on a package that give you clues about what is in the food: the ingredient list, the Nutrition Facts label, and the front label of the package.

Added sugars can appear on the ingredient list as brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert corn syrup, invert sugar, lactose, maltose, malt syrup, molasses, maple syrup, raw sugar, sucrose, and syrup.

This sample product ingredient list for frozen, sweetened strawberries shows you that it contains added sugars.

INGREDIENTS: STRAWBERRIES, INVERT SUGAR SYRUP, CORN SYRUP.

If fruits and vegetables are canned, dried, or frozen, use the Nutrition Facts label to check the calories, the nutrient content, and fat, added salt (sodium), and sugar. Use the percent Daily Value (% DV) to determine how much dietary fiber, vitamins A and C, and potassium, are in the food you select; 5% DV or less is low and 20% DV or more is high. If you want to meet recommended intakes for certain nutrients such as dietary fiber, vitamins A and C, and potassium, look for food high in those nutrients. For nutrients that you need to limit your intake of, such as sodium and saturated fat, select food that is low in those nutrients. In addition, the label on the front of the package may contain claims about the product put there by the manufacturer. Use the claims on fruit and vegetable packages to identify foods with little salt (sodium) or added sugars. Examples include “low sodium,” “no added salt,” “no added sugar,” and “unsweetened.”

Fruit, vegetable, and legume specifics:

Focus on fruit. Eat a variety of fruits–whether fresh, frozen, canned, or dried–rather than fruit juice for most of your fruit choices.
Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.
If you should eat a 2,000-calorie diet, you will need approximately 2 to 2 1/2 cups of fruit and 2 to 2 1/2 cups of vegetables each day and 1/2 cup of beans or peas most days (4 to 5 times a week

The menu below is an example of how you can incorporate fruits, vegetables, and legumes into a healthy eating plan at 2,000 calories.a

Menu

Breakfast

1 1/2 c cornflakes
1 medium banana
1 c fat-free milk

Lunch

Ham and cheese sandwich:
2 oz smoked ham, low-fat, low sodium
1 slice (3/4 ounce) cheddar cheese, natural, reduced-fat
2 slices whole-wheat bread
1 large leaf romaine lettuce
2 slices tomato
1 Tbsp mayonnaise, low-fat
1 c carrot sticks

Dinner

1 1/2 c Chicken and Spanish Rice (see recipe below)
1 c cantaloupe
1 small whole-wheat roll
1 tsp soft margarine
1 c fat-free milk

Snack

1/3 c almonds
1/2 c fruit cocktail, in juice, no added sugar
1 c fruit yogurt, fat-free, no added sugar

Chicken and Spanish Rice (makes 5 servings, serving size: 1 1/2 cups)

1/4 c green peppers, chopped
2 tsp vegetable oil
1 8-oz can tomato sauce
2 1/2 c frozen peas
1 tsp parsley, chopped
1/2 tsp black pepper
1 1/4 tsp garlic, minced
5 c cooked brown rice (in unsalted water)
3 1/2 c chicken breast, cooked (skin removed), diced

In a large skillet, saute onions and green peppers in oil for 5 minutes on medium heat.
Add tomato sauce, peas, and spices. Heat through.
Add cooked rice and chicken. Heat through.
To reduce sodium: Use one 4-oz can of no-salt-added tomato sauce and one
4-oz can of regular tomato sauce.

Adapted from the Dietary Approaches to Stop Hypertension (DASH) eating plan. Available at:

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm.

There is a right number of calories for you to eat each day. This number depends on your age, gender, activity level, and whether you’re trying to gain, maintain, or lose weight. To calculate your number, visit http://www.healthierus.gov/dietaryguidelines.

You Can Still Have Dessert

2009-11-19T03:57:54Z

Budgeting Calories for Once-in-a-While Foods
Your daily “calorie budget” is based on your age, gender and physical activity level. For good health, experts recommend spending most of your calorie budget on choices from the five food groups that supply the most vitamins, minerals and other nutrients and the fewest calories from solid fats and added sugars.

Depending on which foods you choose, how much you eat and how active you are, you may have some “extra” calories left over in your budget.

Special tip: Step carefully!

Most people have just a small amount of extra calories to spend.
Portion sizes are key especially for once-in-a-while foods such as treats, sweets and drinks.

Maximizing “Extra Calories”

If you regularly…
- Get physical activity;
- Choose forms of foods and beverages that are lower in calories, solid fats and/or added sugars;
…then you occasionally can
- Eat more foods from any food group;
- Add some higher-calorie forms of foods or beverages—those that contain solid fats or added sugars;
- Add fats or sugars to foods, such as sauces, salad dressings, butter or syrup;
- Consume foods or drinks that contain mostly fats or caloric sweeteners, such as some snacks and soft drinks.

Once again, let common sense be your guide. With practice, you will learn your way safely through this set of foods. Remember, a mistake here is just one error in judgment. See it as that, and go on with the day by day step-by-step program you have begun.

Exercise Doesn’t Have to be a Burden

2009-11-19T03:57:48Z

Finding your right balance between food and physical activity is an important step toward good health. The good news is you don’t have to join a gym or be a trained athlete to benefit from physical activity. All the moves you make add up—just get moving.

To get started and stick with it, choose activities you enjoy that work for you and your lifestyle. Pick from the small steps below or make up your own moves.

If you’ve been out of action for a while, start with a 10-minute walk and gradually add more minutes over time. You may want to check with your doctor first.
Activity is as close as your own backyard. Cut grass, pull weeds, rake leaves or wash your car.
Make TV time count. Stretch, lift weights or pedal a stationary bike while you watch.
Workout at work! Replace a coffee break with a brisk 10-minute walk. Go solo for some “alone time” or recruit a co-worker for moral support.
Mix it up. Walk one day, swim the next. On weekends, bike, dance or play basketball. You’ll get fit while you have fun.
Park once, shop twice. When you’re at a large shopping plaza, park centrally and walk to all your destinations rather than driving to each new location.
Play with your kids. Kick a ball, shoot some hoops, jump rope or ride bikes.

How Much Physical Activity Do You Need?

For good health, experts recommend at least 30 minutes of physical activity most days, preferably daily.
To prevent weight gain, many people need about 60 minutes of physical activity on most days.
To keep off lost pounds, many people need about 60 to 90 minutes of physical activity daily.
Children and adolescents need 60 minutes of physical activity daily, or most days.
For health benefits, physical activity should be moderate to vigorous in intensity.

Don’t decide to do all these things today. Take a few days to just look over this list. Let these suggestions get your mind working. When you get an inspiration idea you like to try write it down. Then pick the one that you’d like to try first; just one. Pick the one that you enjoy doing the most. Pick one that you can see yourself doing today and tomorrow and the next day and on and on and on. If you get tired of that pick another. Remember, you should feel good about the choice you’ve made and you should feel good about the activity is chosen. Enjoy!

Ordering Take- Out Doesn’t Have to be Scary

2009-11-19T03:57:39Z

For many of us, prepared foods such as pizza, rotisserie chicken, burgers and Chinese food are a way of life. It is not possible or at least not very likely that were going to change these habits especially not at first. Before we throw up our hands and declare that our lifestyle just won’t allow us to eat healthy meals on the run , at least initially lets look at a few simple things we can do to begin making some of the changes we desire.

These small steps help deliver good-for-you meals.

Smart Requests

At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey or ham; extra lettuce and tomato; and whole-wheat, oatmeal or rye bread.
When it’s Chinese night, ask for brown rice, extra vegetables in the entree or a side of steamed broccoli.
Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water. Look for low-sodium options.
Make your pizza a veggie with toppings like mushrooms, peppers and onions. Ask for whole-wheat crust and half the cheese.

Easy At-Home Add-Ons

Serve a side of baby carrots and cherry tomatoes. Or quickly toss a salad made with pre-washed lettuce or spinach.
Zap veggies in the microwave for a fast and colorful boost to your meal.
Warm up your meal with ready-to-heat vegetable soup.
Keep the fruit bowl stocked and within arm’s reach. Or, keep a few cans of peaches, pears or fruit cocktail packed in juice in the refrigerator. Pop one open for a speedy side dish or dessert.
End your meal with pudding made with fat-free milk—and boost your calcium intake, too.
Drink low-fat or fat-free milk with your meal.

Play it safe with your food.
Separate raw, cooked and ready-to-eat foods while shopping, preparing or storing. Wash hands and surfaces often. Cook to proper temperatures. Refrigerate promptly.

Remember, eating healthy is not rocket science. The information is available whenever you’re ready. Do as much as you want; do only what you’re comfortable with Let the results encourage you to take the next step.

Do You Really Know How Much Food You’re Eating?

2009-11-19T03:57:27Z

Many times it’s not so much what foods we eat; it’s how much we take. Many of us have been taught since we were little children to clean our plates. What we’re talking about is of course portion control. Some people enjoy measuring and weighing determining that they have exactly the right amount of food and if that’s your preference then there’s all sorts of ways to do this with an incredible degree of accuracy. If that doesn’t appeal to you then consider trying one or several of the suggestions that follow you might find these enjoyable or at the very least easy enough to do that they will help you in a tremendous step by step way experience the same results.

The portion you eat or drink may be larger than you think, especially compared to the amount recommended for a whole day. Keeping tabs on how much you eat and balancing out bigger amounts over time with smaller amounts or more physical activity are just a few small steps to help you manage your portion sizes. Or, try these tips—the choice is yours!

The smaller your plate, the smaller your portion. Eat your meals at home on a smaller plate. Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
Dish it out. When you order fast food, picture the food on a plate. Even better, take it home and put it on a plate. If you’re surprised at how full the plate looks, order smaller sizes next time.
Portion out your snack on a plate, not from the bag, to stay aware of how much you’re eating.
When dining out, order an appetizer instead of an entree. If you order an entree, take the leftovers home, refrigerate and enjoy another meal or a snack tomorrow.
Buy or portion out treats and snacks in small bags or packages. Remember, it’s what works for you that is the most effective in helping you manage the amount of food that you eat. Whether you like a routine or variety these and other ways can be simply wanted to time incorporated into your lifestyle so that you will suddenly find the task of managing the food that you put in your body much easier than you’d ever believed it would be.

Some Simple Guidelines to Good Nutrition and Exercise

2009-11-18T20:42:38Z

A healthful lifestyle is easier than you might think. The path to good health isn’t the same for everyone and yours may change over time. To travel down your personal path, take small steps that are right for you, one at a time. Every step adds up, so you’ll reach your health goals before you know it.

Below are some guideposts to help you along your personal path to good health

Make Realistic Changes

Making small changes over time in your food and exercise will usually work better and longer lasting results the large changes that you cannot maintain easily.

Use Your Imagination

Open yourself to new experiences in food and exercise. Tell yourself you’ll try it once and see if you like it.

Use Flexibility in Your Choices

Let yourself experiment over several days has you try to balance your food and your exercise don’t overly worry about one meal or one activity.

Take a Sensible Approach to Your Choices

Enjoy the foods you eat just don’t overdo any of them.

Enjoy Being Active

Become involved in some activity don’t simply watch others do things.

Make Informed Choices from All the Food Groups

Grains: Make Half Your Grains Whole
- What’s in the Grains group: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain. “Whole grains” include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal and brown rice.
  - Get a whole grain head start with oatmeal or whole grain cereal.
  - Use whole grains in mixed dishes such as barley in vegetable soup or stews, bulgur in casseroles or brown rice in stir fries. • Change it up. Make your sandwich on 100% wholewheat or oatmeal bread. Snack on popcorn or whole grain crackers.
Vegetables: Vary Your Veggies
- What’s in the Vegetables group: Any vegetable or 100% vegetable juice. Vegetables may be raw or cooked; fresh, frozen, canned or dried/dehydrated.
  - It’s easy going dark green. Add frozen chopped spinach, collard greens or turnip greens into a pot of soup.
  - Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.
  - Microwave a sweet potato for a delicious side dish.
Fruits: Focus on Fruits
- What’s in the Fruits group: Any fruit or 100% fruit juice. Fruits may be fresh, canned, frozen or dried; and may be whole, cut-up, pureed, raw or cooked.
  - Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snacktime.
  - Buy fresh fruits in season when they taste best and cost less.
  - Never be fruitless! Stock up on peaches, pears and apricots canned in fruit juice or frozen so they’re always on hand.
Milk: Get Your Calcium-Rich Foods
- What’s in the Milk group: All fluid milk products and many foods made from milk. Examples include cheese and yogurt. Make your Milk group choices fat-free or low-fat.
  - Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals or condensed cream soups, such as cream of tomato.
  - Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.
  - Order your latte or hot chocolate with fat-free (skim) milk.
  - Special Tip: Although cream cheese, cream and butter are made from milk, they don’t count in the Milk group because they contain little or no calcium. Instead, if you eat these foods, count them as “extra” calories from solid fats.
Meat & Beans: Go Lean with Protein
- What’s in the Meat & Beans group: All foods made from beef, pork, poultry, fish, dry beans or peas, eggs, nuts and seeds. Make your meat and poultry choices lean or low-fat.
  - Trim visible fat from meat and remove skin from poultry.
  - Broil, grill, roast or poach meat, poultry or fish instead of frying.
  - Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein.
Oils—Know Your Fats:
- Oils are fats that are liquid at room temperature such as canola, corn and olive oils. Mayonnaise and certain salad dressings are made with oils. Nuts, olives, avocados and some fish such as salmon are naturally rich in oils.
  - Use some vegetable oil instead of butter for cooking and baking.
  - Toss salad with salad oil and flavored vinegar.
  - Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.
  - Special Tip: Solid fats are different from oils because they are higher in saturated and/or trans fats so they are considered extras. Solid fats are found in whole milk, cheese, higher-fat meats and other foods such as butter, lard, chicken skin and shortening. Some oils such as palm, palm kernel and coconut are also higher in saturated fats.

Any one of these suggestions is a beginning step toward better nutrition. Take that first step when you’re comfortable take a second and a third and so on.

What You Eat May Help Prevent or Manage Your Diabetes

2009-11-18T18:48:55Z

It seems so simple to say exercise, get plenty of sleep, and eat right. When I was first told that I had diabetes, the next thing I remember hearing was that those three things would help me control my diabetes and could even lead to my no longer having the symptoms of diabetes.

When I began looking at those three things, sleep, exercise, and proper diet, I quickly realized I would have to view them one at a time as the complicated set of decisions they really are. It is one thing to say eat right and another to discover just what that means. In our search for a dietary villain, many have identified what is often referred to as the Western diet. This is a diet which includes a lot of refined grain, French fries, fatty foods, dairy products, desserts and candy, with a questionable role for eggs.

The recommended diet has included a variety of and a high quantity of vegetables, beans and other items from the legume family, whole grains, fruit, and fish. Neither of these lists is exhaustive, but they represent basically the bad and the good in terms of generally accepted diets.

There is an unending amount of information available to anyone who wants to become more knowledgeable about eating. This means there are all the eating plans, cookbooks and dietary suggestions that anyone could want to insure the ability to eat in a healthy fashion for the rest of your life. When you are ready to seriously take on eating as a major part of managing your diabetes, you will find all the material you could ever want.

Combining your readiness with an endless amount of information can be very empowering as you seek to manage your diabetes is a healthy happy and fulfilled life.

What Diabetes Is

2009-11-17T21:06:04Z

Diabetes is a word that seems to make many people uncomfortable. The discomfort can affect people who have diabetes, people who know someone with diabetes, or people who are worried that they may come down with diabetes sometime in the future.

There is a lot of information available on diabetes. Sorting through everything there is to know about diabetes can seem overwhelming at first. In addition to information on diabetes itself, there is the role of diet, exercise and medication in managing this condition. The solution that seems to work for most people is to take the information in small, manageable segments and develop an understanding and a plan for managing diabetes.

Diabetes means your blood glucose, also called blood sugar, is too high. Your blood always has some glucose in it because your body needs glucose for energy to keep you going. But too much glucose in the blood isn’t good for your health.

What are the signs of diabetes?

The signs of diabetes are

being very thirsty
urinating often
feeling very hungry or tired
losing weight without trying
having sores that heal slowly
having dry, itchy skin
losing the feeling in your feet or having tingling in your feet
having blurry eyesight

You may have had one or more of these signs before you found out you had diabetes. Or you may have had no signs at all. A blood test to check your glucose levels will show if you have pre-diabetes or diabetes.

Type 2 diabetes, formerly called adult-onset diabetes or noninsulin-dependent diabetes, is the most common form of diabetes. People can develop type 2 diabetes at any age—even during childhood. This form of diabetes usually begins with insulin resistance, a condition in which fat, muscle, and liver cells do not use insulin properly. At first, the pancreas keeps up with the added demand by producing more insulin. In time, however, it loses the ability to secrete enough insulin in response to meals. Being overweight and inactive increases the chances of developing type 2 diabetes. Treatment includes using diabetes medicines, making wise food choices, being physically active, taking aspirin daily—for some—and controlling blood pressure and cholesterol.

After many years, diabetes can lead to serious problems with your eyes, kidneys, nerves, and gums and teeth. But the most serious problem caused by diabetes is heart disease. When you have diabetes, you are more than twice as likely as people without diabetes to have heart disease or a stroke.

If you have diabetes, your risk of a heart attack is the same as someone who has already had a heart attack. Both women and men with diabetes are at risk. You may not even have the typical signs of a heart attack.

You can reduce your risk of developing heart disease by controlling your blood pressure and blood fat levels. If you smoke, talk with your doctor about quitting. Remember that every step toward your goals helps!

Everyone’s blood has some glucose in it. In people who don’t have diabetes, the normal range is about 70 to 120. Blood glucose goes up after eating but 1 or 2 hours later returns to the normal range.Ask your health care team when you should check your blood glucose with a meter. It may be hard to reach your target range all of the time. But the closer you get to your goal, the more you will reduce your risk of diabetes-related problems and the better you will feel. Every step helps.

Being Physically Active Helps Manage Diabetes

2009-11-18T19:38:43Z

Many of the things that are recommended for the managing of diabetes are the same as those for achieving and marinating good health in general. This means there is a wide range of information and many choices available to anyone seeking to successfully manage diabetes. This can be a bit overwhelming when trying to find information that will be helpful. A careful search will reveal much useful, helpful information and a rich array of resources to help in managing diabetes.

Diabetes means your blood glucose, also called blood sugar, is too high. Your body uses glucose for energy. But having too much glucose in your blood can hurt you.

When you take care of your diabetes, you’ll feel better. You’ll reduce your risk for problems with your kidneys, eyes, nerves, feet and legs, and teeth. You’ll also lower your risk for a heart attack or a stroke. You can take care of your diabetes by:

being physically active
following a healthy meal plan
taking medicines, if prescribed by your doctor

What You Can Expect From Physical Activity

Research has shown that physical activity can:

lower your blood glucose and your blood pressure
lower your bad cholesterol and raise your good cholesterol
improve your body’s ability to use insulin
lower your risk for heart disease and stroke
keep your heart and bones strong
keep your joints flexible
lower your risk of falling
help you lose weight
reduce your body fat
give you more energy
reduce your stress levels

Physical activity also plays an important part in preventing type 2 diabetes. A major Government study, the Diabetes Prevention Program (DPP), showed that modest weight loss of 5 to 7 percent–for example, 10 to 15 pounds for a 200-pound person–can delay and possibly prevent type 2 diabetes. People in the study used diet and exercise to lose weight.

We can think of the physical activity available to us in three basic ways. You can:

be extra active every day
exercise
stretch

Remember that being extra active starts where YOU are. It is unique for everyone. Think of this extra activity in terms of small, easy steps to slowly increase your level of physical activity. Being extra active can increase the number of calories you burn. Try these ways to be extra active, or think of other things you can do.

Walk around while you talk on the phone.
Play with the kids.
Take the dog for a walk.
Get up to change the TV channel instead of using the remote control.
Work in the garden or rake leaves.
Clean the house.
Wash the car.
Stretch out your chores. For example, make two trips to take the laundry downstairs instead of one.
Park at the far end of the shopping center parking lot and walk to the store.
At the grocery store, walk down every aisle.
At work, walk over to see a co-worker instead of calling or emailing.
Take the stairs instead of the elevator.
Stretch or walk around instead of taking a coffee break and eating.
During your lunch break, walk to the post office or do other errands.
Other things I can do: ________________________

Exercise

Try:

walking briskly
hiking
climbing stairs
swimming
dancing
riding a bicycle outdoors or a stationary bicycle indoors
playing basketball, volleyball, or other sports
in-line skating, ice skating, or skate boarding
playing tennis
cross-country skiing
other things I can do: _________________________

Stretching

Stretching increases your flexibility, lowers stress, and helps prevent muscle soreness after other types of exercise. Your health care team can tell you what kind of stretching is best for you.

Before Starting a Physical Exercise Routine

Check with your doctor. Always talk with your doctor before you start a new physical activity program. Ask about your medicines–prescription and over-the-counter– and whether you should change the amount you take before you exercise. If you have heart disease, kidney disease, eye problems, or foot problems, ask which types of physical activity are safe for you.

Decide exactly what you’ll do and set some goals.
Choose:

the type of physical activity you want to do
the clothes and items you’ll need to get ready
the days and times you’ll add activity
the length of each session
your plan for warming up, stretching, and cooling down for each session
a backup plan, such as where you’ll walk if the weather is bad
your measures of progress

Find an exercise buddy. Many people find they are more likely to do something active if a friend joins them. If you and a friend plan to walk together, for example, you may be more likely to do it.

Keep track of your physical activity. Write down when you exercise and for how long in your blood glucose record book. You’ll be able to track your progress and see how physical activity affects your blood glucose.

Decide how you’ll reward yourself. Do something nice for yourself when you reach your activity goals. For example, treat yourself to a movie or buy a new plant for the garden.

How to Maintain Physical Activity Once Youi Begin

One of the keys to staying on track is finding some activities you like to do. If you keep finding excuses not to exercise, think about why. Are your goals realistic? Do you need a change in activity? Would another time be more convenient? Keep trying until you find a routine that works for you. Once you make physical activity a habit, you’ll wonder how you lived without it.

Daily Care Is Important In Managing Diabes

2009-11-18T19:38:59Z

While there is presently no cure for diabetes, our bodies respond well to effective management of the condition. It is important to realize this management becomes a part of our overall lifestyle. Experts say most people with diabetes should try to keep their blood glucose level as close as possible to the level of someone who doesn’t have diabetes. The closer to normal your blood glucose is, the lower your chances are of developing serious health problems. Check with your doctor about the right range for you. Your health care team will help you learn how to reach your target blood glucose range. Your team may include a doctor, a nurse, a dietitian, and others.

Meal Planning Is Vital in Managing Diabetes

You should have your own meal plan. Your diabetes meal plan will include breads, cereals, rice, and grains; fruits and vegetables; meat and meat substitutes; dairy products; and fats. People with diabetes don’t need to eat special foods. The foods on your meal plan are good for everyone in your family! Making wise food choices will help you

reach and stay at a weight that’s good for your body
keep your blood glucose, blood pressure, and cholesterol under control
prevent heart and blood vessel disease
Follow your meal plan.
Don’t skip meals, especially if you take diabetes medicines, because your blood glucose may go too low. Eat several small meals during the day instead of one or two big meals.

Physical Activity Plays a Key Role in Diabetes Management

Physical activity helps you stay healthy. Try walking, swimming, dancing, riding a bicycle, playing baseball, or bowling. You can even get exercise when you clean your house or work in your yard. Physical activity is especially good for people with diabetes because it

helps keep weight down
helps insulin work better to lower blood glucose
is good for your heart and lungs
gives you more energy

Before you begin exercising, talk with your doctor. Your doctor may check your heart and your feet to be sure you have no special problems. If you have high blood pressure or eye problems, some exercises like weightlifting may not be safe. Your health care team can help you find safe exercises

Try to be active almost every day for a total of about 30 minutes. If you haven’t been very active lately, begin slowly. Start with 5 to 10 minutes, and then add more time. Or exercise for 10 minutes, three times a day.

If you use insulin or take diabetes pills that help your body make insulin, you may need to eat a snack before you exercise. Check your blood glucose before you exercise. If your blood glucose is below 100, have a snack before you exercise.

It Is Vital To Take Prescribed Medication Daily

Three kinds of diabetes medicines can help you reach your blood glucose targets: pills, insulin, and other injectable medicines.

Diabetes Pills

If your body makes insulin but the insulin doesn’t lower your blood glucose enough, you may need diabetes pills. Some pills are taken once a day, and others are taken more often. Ask your health care team when you should take your pills. Be sure to tell your doctor if your pills make you feel sick or if you have any other problems.

Sometimes, people who take diabetes pills may need insulin for a while. If you get sick or have surgery, the diabetes pills may no longer work to lower your blood glucose.

You may be able to stop taking diabetes pills if you lose weight. Always check with your doctor before you stop taking your diabetes pills. Losing 10 or 15 pounds can help you reach your target blood glucose levels.

Insulin

You need insulin if your body has stopped making insulin or if it doesn’t make enough. Everyone with type 1 diabetes needs insulin, and many people with type 2 diabetes do too. Some women with gestational diabetes also need to take insulin.

Your doctor can tell you which of these ways to take insulin is best for you.

Taking shots, also called injections. You’ll use a needle attached to a syringe, a hollow tube with a plunger—that you fill with a dose of insulin. Some people use an insulin pen, a pen-like device with a needle and a cartridge of insulin.
Using an insulin pump. A pump is a small device, worn on a belt or in a pocket, that holds insulin. The pump connects to a small plastic tube and a very small needle. The needle is inserted under the skin and stays in for several days.
Using an insulin jet injector. This device sends a fine spray of insulin through the skin with high-pressure air instead of a needle.
Using an insulin infuser. A small tube is inserted just beneath the skin and remains in place for several days. Insulin is injected into the end of the tube instead of through the skin.

Other Injectable Medications

Some people with diabetes use other injectable medicines to reach their blood glucose targets. These medicines are not substitutes for insulin.

Some People Do Not Need Medicine to Manage Diabetes

Many people with type 2 diabetes don’t need diabetes medicines. They can take care of their diabetes by using a meal plan and exercising regularly.

The Importance of Regular Testing

You’ll want to know how well you’re taking care of your diabetes. One way to find out is to check your blood to see how much glucose is in it. If your blood has too much or too little glucose, you may need a change in your meal plan, physical activity plan, or medicines.

Ask your doctor how often you should check your blood glucose. Some people check their blood glucose once a day. Others do it three or four times a day. You may check before and after eating, before bed, and sometimes in the middle of the night.

Your doctor or diabetes educator will show you how to check your blood using a blood glucose meter. Your health insurance or Medicare may pay for the supplies and equipment you need.

You may need to check your blood or urine for ketones if you’re sick or if your blood glucose is above 240. Your body makes ketones when you burn fat instead of glucose for energy. Ketones can make you very sick. If you have ketones, you are at risk for having a serious condition called ketoacidosis. If ketoacidosis isn’t treated, it can cause death. Signs of ketoacidosis are vomiting, weakness, fast breathing, and a sweet smell on the breath. Ketoacidosis is more likely to develop in people with type 1 diabetes. Your doctor or diabetes educator will show you how to test for ketones.

Another test for blood glucose, the A1C, also called the hemoglobin A1C test, shows what your average blood glucose was for the past 2 to 3 months. The doctor does this test to see what your blood glucose is most of the time. Have this test done at least twice a year.

Ask your doctor what your A1C test showed. A result of below 7 usually means that your diabetes treatment is working well and your blood glucose is under control. If your A1C is higher, your blood glucose may be too high. You’ll then have a greater risk of having diabetes problems, like kidney damage. You may need a change in your meal plan, physical activity plan, or diabetes medicines.

Talk with your doctor about what your target should be. Your personal target may be lower or higher than the target shown below. Even if your A1C is higher than your target, remember that every step toward your goal helps reduce your risk of diabetes problems.

By keeping daily records of your blood glucose checks, you can tell how well you’re taking care of your diabetes. Show your blood glucose records to your health care team. They can use your records to see whether you need changes in your diabetes medicines or your meal plan. If you don’t know what your results mean, ask your health care team.

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