Diet & Exercise Tips to Control Your Diabetes
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Diabetes can feel like a debilitating diagnosis but it doesn’t have to be. By making changes to your diet and exercise habits, you can put yourself on the path to healing and long-term vitality.
Where should you begin? Break your goals and start small. "I think goals have to be small and well spell ed out for people. Everyone has the experience of going to a health practitioner and being told something vague: 'You know, you really ought to lose weight.'
What does that mean? Goals need to be broken down into small nuts and bolts," says Ann Goebel-Fabb ri, PhD, a psychologist and investigator at the Joslin Diabetes Center, in Boston.
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Keep a Record of Your Physical Activity:
If you haven’t started exercising, now is the time. Most people tend to overestimate how much they work out so using an app, or simply writing it down is a simple way to keep track of your progress and stay h onest with yourself. This will also help you set realistic g oals and accomplish them.Â
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Bring Your Own Lunch:
The easiest way to lose control of your diet is by eating out regularly and consuming large amounts of fast food.
These foods are generally higher in trans fat, saturated fat and sodium and research has found a link between eating out regularly and a higher body weight.
Start small by making your own lunch a few times a week.
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Change up Your Routine:
Most people start their morning with fat-filled latte on the way to work.
and a sad muffin
Instead of reaching for the fatty stimulants, start your morning with nutrient rich plant foods like oats, high-fiber cereals, berries and bananas.
Even better, these foods require no portion control so eat abundantly!
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Make Conscious Choices at Restaurants: If, God forbid, you find yourself inside a McDonalds, g o for the mixed veggie salad with low fat dressing inst ead of that whopper, large fry and a diet coke
If you have the time, take home the menu from your favorite restaurant and research the nutrition facts to find the healthiest options ahead of time.
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Use a Pedometer: Not a pointless gadget, these handy devices can be found at any sporting goods store often for $20 or
less.
Record how many steps you take in a day then set small goals to increase that number.
For example, try adding 100 steps every day for a week.
Experts recommend at least 10,000 steps a day but feel free to set goals that work for you.
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Try a New Fruit or Vegetable Every Week: With the variety of fruits and vegetables found at the super market, you could spend many weeks trying new foods and even discover ne w favorites.Â
However, test your blood sugar after trying a new item—especially fruit.
Some may have a more dramatic effect on blood sugar than others, and if they do, you may have to limit portion sizes accordingly.
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Test Your Blood Sugar Two to Three Hours After Meals:
Test you blood sugar with a glucose monitor frequently.
With time slowly figure out which foods make your blood sugar jump up too quickly.
Know when you’re making mistakes, and actively try to fix them
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