- Barbara in Caneyhead
Tips
for Helping Your Family Avoid Diabetes
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My
own little cousin was diagnosed with Type 2 not too long ago, and it
completely changed our family’s outlook on health. With a healthy
diet and regular exercise being the best prevention and management
solution to Type 2 and obesity, we have changed our lifestyles to
make sure no one else in the family develops the disease. With
obesity and Type 2 being so widespread among today’s families, it’s
time to make the changes that are necessary to get our families on
track to living healthy lives. Here are some things to consider for
your own family:
Exercise
Regular
exercise is
absolutely essential to
maintaining insulin sensitivity
and avoiding diabetes. Some of the easiest ways to get regular
exercise are to go walking around your neighborhood together after
dinner, go to the park and run around with the family pet, or even go
for a bike ride on some biking trails.
Swimming
is
another great way to stay fit. Easy on older joints and fun for kids,
swimming is ideal for family fitness outings. Also, with so many
different water
games
out there, it’s a great way to make a day full of exercise, fun,
and lots of laughs and memories to be made!
Gardening
is
a fantastic spring and summer option that will keep your family in
shape and give you fresh, healthy produce at the end of the season.
Finally,
consider some fitness videos or classes as a family. There are so
many different kinds of classes and fitness activities offered today.
My younger cousins love to come to my house and do Zumba and Yoga
with me. According to orthopedic doctors from Syracuse’s
Orthopedic Center,
yoga is great for increasing bone and joint health, flexibility,
balance, and
posture
– all things that are great for all of us, no matter what age we
are! My cousins even have all of their own Yoga Mats and they leave
them at my house for when they visit each week!
A
Healthy Diet
A
healthy diet is a cornerstone of any plan to avoid diabetes and
obesity.
Be
sure that your family gets enough fiber,
which
helps control blood sugar. The foods highest in fiber, such as fruits
and veggies, can also be great replacements for high-carbohydrate
menu items.
As
much as you can, avoid processed carbohydrates, such
as soda, candy, sugary cereal and white bread. Those items cause a
major spike in blood sugar that can contribute to the development of
diabetes over time. Instead, choose whole
grains
for long-lasting energy that is easy on insulin.
Balance your meals and snacks by combining protein, healthy fats and low-glycemic carbohydrates. Beef jerky, fresh fruit and nuts are all good choices.
Here's a simple, healthy recipe that kids love:
Fast
Slow-Cooker Mexican Chicken Supreme
-
Put a pack of chicken legs (or thighs) in the slow cooker
-
Dump a can of salsa over it
-
Add ½ teaspoon of cumin, 3 chopped cloves of garlic and ½ onion,
quartered.
-
Turn the slow cooker
on high for 4-5 hours and serve with whole-grain corn tortillas, sour
cream and fresh lettuce.
Following the tips above will reduce your family's chances of getting diabetes. By viewing health as a family activity, everybody in the household will be more likely to stick to a fitness plan in the future!
Carolyn is a
20-something year old with a passion for life, fitness and
overall well-being. She is an avid cycler, golfer and has been
known to bust some serious moves on the dance floor. Check out
Carolyn’s blog at http://fullonfit.blogspot.com/!
I watch 'Man vs Food' and 'Diners, Drive Ins and Dives' and love the American food on those programs. The inventiveness of American and the fact that Americans are very aware of so many other cultures cuisines make them compulsive viewing. Sometimes I think though, that Americans eat far too much, far too much red meat and too much fried food; more than is good for them. And I hasten to add, not to sound pompous, the British diet, and so health, is one step behind the American diet. We need to really think about what we are we eating, for our health's sake. Sure, have a treat now and again, but increase your fruit, veggies, high fibre and so on; the less processed the better usually.
ReplyDeleteI find I tend to do two healthy things and then three unhealthy. Often the key is finding a better balance.
DeleteAh, you hit the nail right on the head Barbara! I believe 'balance' is the key word in virtually every sphere of human activity. Also perhaps all in moderation too.
DeleteThis is cool!
ReplyDelete