Ways To Avoid Diabetes
Diabetes is a disease that strikes more people every
year. It also leads to severe complications such as heart problems,
kidney trouble, blindness, and amputation of limbs. We may be born
with a tendency to this disease. It runs in families and women who
have had gestational diabetes are at risk as well. Can we prevent
or delay the onset of diabetes? Yes, some simple ways will allow
you to avoid or delay this disease.
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Look at what you are eating. Eat smaller
portions; you can make it look like more by using a smaller
plate or a salad plate. Don’t snack while you are cooking.
You probably don’t even realize how many calories you take
in by snacking while cooking. Don’t be tempted to “clean up”
the unfinished food to keep from throwing it away or storing
it in the refrigerator. Eat breakfast every day, and make
your meal and snack times regular by having them at the same
time each day.
Limit your meat, poultry, and fish intake to about three
ounces a day. This is equal to about the size of a pack of
cards. Another good tip is to listen to music instead of
watching TV. If you are watching TV while you are eating,
you are not aware of how much you are eating.
Limit your desserts, and when eating out, have a good-sized
vegetable salad to take the edge off your appetite. |
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When you receive your entrée, either share it
with your dinner companion, or ask for a take-home box
immediately after receiving your meal.
Have meals that have been stir fried, or make
with a nonstick spray. Low salt broth is a good substitute for oil and
butter.
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Drinking a full glass of water before
eating will also help reduce your appetite. If you are
eating at a fast-food place, try choosing the healthier
foods, such as grilled chicken, salad instead of fries,
or fruit instead of desserts or shakes. It isn’t
necessary to deprive yourself of all your favorite
foods, just cut down on portions and eat at regular
times and choose healthier foods.
Increase your physical activity! Yes, that means moving
out of the chair and spending less time in front of the
TV. There are small activities you can do to increase
your physical activity. Turn the radio on and boogie
while working on your household chores. Teach your kids
how to dance the way you did when you were their age.
If you are at work, instead of sending e-mail to your
co-worker, walk over to their desk and deliver the
message in person. |
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Take walks; it’s a great way to keep up
with your friends and an enjoyable, healthy way to take
a break. Avoid the elevator and take the stairs as much
as you are comfortable in doing that.
One friend of mine marches in place during each
commercial while she is watching TV. Don’t circle the parking
lot looking for the closest parking spot, park as far out as you
feel comfortable in walking. Not only will it increase your
activity level, but it also may save your car from a few dings.
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