Friday, February 15, 2013

Guest Post-- Preventing Type 2 Diabetes with Diet and Exercise

Preventing Type 2 Diabetes with Diet and Exercise

February is National Heart Month.  Normally, I wouldn’t have such a personal connection to this campaign, but that all changed when my young cousin was diagnosed with Type 2 Diabetes this past November. According to Syracuse’s St. Joseph’s Cardiac Hospital, serious illnesses such as neurological problems and heart disease can develop from untreated diabetes. My family has made many changes to get my cousin on track to a healthier lifestyle, as well as prevent any of my other cousins from developing the disease. Now that it’s National Heart Month, what better time than now to work with your family on some of these preventative measures?

Exercise and healthy eating are the keys to keeping the heart healthy.  They also help manage and prevent diabetes. Here are a few tips from my family to yours:

Tips for Healthy Eating
1. Buy lots of veggies and fruit to have around the house.  When you  
     bring them home, wash and chop them right away.  If they are ready
     to eat, both kids and adults are more likely to make a quick salad or
     snack with them, or even a quick and easy  meal.
2. Try to eat food in its original form.  For example, eat an orange rather
     than drinking orange juice from concentrate – which tend to contain
3. Keep tangerines, grapes, and other fruits around the house to satisfy
     cravings for sweets.
4. Use a Smartphone app like My Fitness Pal or Fooducate to help you  
     with food choices.  Many of these apps are free!

The American Diabetes Association has several recipes on their website.  Here is one to try:

Chili Lime Shrimp
1 t. olive oil
4 scallions, chopped
¼ cup lime juice
1 T. minced garlic
1 T. Splenda brown sugar blend
1 t. garlic-chili sauce
9 oz. peeled, raw shrimp

To Make:
Add olive oil to skillet.  Sautee scallions for 3 minutes.  Whisk together the rest of the ingredients except the shrimp.  Pour mixture into skillet.  Sautee for 3 minutes.  Add shrimp.  Sautee for 3 minutes. Serve!

Easy Fitness Tips
1.        Vow never to take the elevator again.  You can burn hundreds of
calories a month taking the stairs.
2.        Get a family membership to your local gym.
3.        Try out different types of fitness until you find something you
like.  Fitness can be fun when you find the right type of exercise –
we have tried Yoga, Zumba and Pilates and the kids love them!
4.        Schedule family fitness events.  You can have a backyard game
day, go bowling or visit the local public pool. The main point is to
 get active whatever way you can find! 
5.        Go on a family nature hike! Pack a healthy picnic lunch to eat
            along the way.
6.        Hold a “Neighborhood Olympics” – gather kids and families from
            the neighborhood to participate in a day of fun games such as
            soccer, volleyball, kickball, capture-the-flag, tag, etc.!

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