Preventing Diabetes: More Smart Ways

Let's move more.

* While you watch TV try to walk fast in that area.

* Instead of sending an e-mail, deliver a message in person to your friends or co-workers.

* Take the stairs to your office or to your apartment as much as you can and as far as you can and take the elevator the rest of the way.

* Catch up with your friends during a walk instead of by phone.

* If it is safe, get off of the bus one stop early and walk the rest of the way home or to work during the week.

Make Healthy Food Choices, All the time !

* Choose to eat more whole grains,vegetables &fruits. Cut back on high-fat & sugary foods like fried foods, whole milk, sweets & cheese. This will help reduce the amount of fat and calories you consume each day.

* Healthy food choices helps you manage your weight and lower your chances of getting type 2 diabetes.

* Cook with less oil and butter.

* Keep away from snacks while watching TV,cooking or cleaning the kitchen.

* Cook with smaller portions of meats and avoid food that is high in salt.

* Instead of salt, cook with a mix of spices.

* For baking or broiling chicken,meat and fish,try different recipes.

* To reduce calories, choose foods with little or no added sugar.

* Instead of white rice ,choose brown rice.

Snack on a veggie

* Buy a mix of vegetables when you go for shopping so that you can always make a large bowl of mixed vegetable soup whenever you are hungry.

* Always choose veggie toppings like broccoli,spinach and peppers for your pizza.

* Have low-fat macaroni and cheese when your serve your favorite vegetable or salad.

SIMPLE STEPS TO FOLLOW ON THE GO!

* Have a big vegetable salad that is low in calories when eating out. Have a small portion of your main dish and wrap the rest to go or share it with a friend.

* Go for grilled chicken (with skin removed) instead of a huge burger .

* Choose a salad and skip the fries and chips.

* Instead of ice cream or cake,order a fruit salad.

This is how you make healthy choices at fast food restaurants.

Think before you drink.

* Carry a water bottle wherever you go and drink water from it.

* Instead of drinking orange juice,peel and eat an orange.

* Opt for fat free milk or skimmed milk ,this will help you to cut down on calories.

* Drink water instead of juice and soda.

Eat smart always

Do not shop on an empty stomach.Have a healthy snack

Read the label

Always read the label & choose foods low in trans fats, cholesterol,saturated fats, salt, and added sugars.

Your Mind, Body, and Soul Needs the Utmost care

* Take time to plan your menu & activity for a week.

* Work out ways to relax. Take a walk , Try Deep breathing, or listening to your favorite music ,all these relieves you of stress.

* Pamper yourself. Take a long bath, Read a book or meditate.

* Always think before you eat. Try not to eat when you are upset, bored or unhappy.

* Finally Keep Track,

A written record of what you eat and how much you move for a week is very important to help you track when you tend to overeat or eat foods high in calories.

May be a good friend,your spouse or parents can help you plan your week's diet and activity and follow it up with you.

Finally you would say "VOW' when you see the results.