April 17, 2012

Good morning to all,

Here's some good reading. Well over HALF our family is battling diabetes - either type 1 or 2. My desire is that our life style prevent the rest from having to face this huge giant. PK


1. Put exercise first—and put television last. Regular exercise by itself can cut diabetes risk. That it also helps keep weight in check adds even more benefit. Choose things you enjoy and do them every day. Too much television-watching ups diabetes risk—an increase of 20 percent for every 2 hours you watch. So trade some of your sit-time for fit-time.

2. Try to keep weight in check. Being a healthy weight is the best thing you can do to lower your risk of diabetes. Need to lose weight? Getting active and eating a healthy diet, with smaller portions, are your best bets. Calories count! The formula: lean protein, fruits, veggies, and healthy fats. That is protocol for us.

3. Choose healthy fats and proteins, and skip the red and processed meat. Sure, they’ve got long names, but a diet rich in mono and polyunsaturated fats can help lower your risk of diabetes and heart disease. Canola oil and olive oil are great choices, as are the fats in avocados, nuts, and seeds. For protein, replace the steaks, chops, hot dogs, and bacon with nuts, beans, poultry, or fish.

4. Focus on plant foods. A diet high inwhole grains can help lower the risk of diabetes and keep appetite in check. Choose a good variety of whole grain foods prepared in interesting ways, such as Mollie Katzen's recipe for couscous-quinoa tabouli. Ezekiel bread is a good source for those who need to grab something and run - try a whole, natural peanut butter and Ezekiel sandwich. Add some homemade jam with fruit and xylitol and you've got a winner,

5. Cut back on refined carbs and sugary drinks. White bread, white rice, white pasta and potatoes cause fast and furious increases in blood sugar, as do sugary soft drinks, fruit punch, and fruit juice. Over time, eating lots of these refined carbohydrates and sugar may increase your risk of type 2 diabetes. To lower your risk—switch to whole grains and skip the sugar, especially the sugary drinks. Drink water, coffee or tea instead.