Guest Post - by Patricia Harris of Diabetic Menus.Org

Hello Not Your Mama's Martha's readers!

Seeing as how a good portion of my blog is dedicated to making healthy, home-cooked meals for my family, I found it fitting to host Patricia Harris on my blog today.

She has dedicated her blog to raising awareness about and creative menus for diabetics.

Please give a warm welcome to my first guest poster, Patricia Harris of Diabetic!

If You Really don't Prevent Type 2 diabetes Now, You'll certainly Hate Yourself Later

Type 2 diabetes is the most common form of diabetes. Lots of Americans have already been told they have type 2 diabetes, and many more are unsuspecting they are at high risk. Some groups have a relatively higher risk for developing diabetes type 2 than others.

Type 2 diabetes is more common in African Americans, Latinos, Indigenous Americans, and Asian Americans, Native Hawaiians along with other Pacific Islanders, as well as the aged population.

In type 2 diabetes, either your body does not produce enough insulin or the cells ignore the insulin. Insulin is required for the body to use glucose for energy. Once you eat food, our body reduces all of the sugars and starches into glucose, that is certainly the fundamental fuel for any cells in the body. Insulin takes the sugar from your blood in the cells. When glucose generates in the blood rather than going into cells, it can result in diabetes complications.

You could have the power to increase and protect your health. With proper nutrition and work out and by making good lifestyle choices (like not smoking), you could feel better, stronger, and healthier, and will lower your risk of diseases like the cancer, diabetes, cardiovascular disease and stroke.

What is Healthy Weight?

There's a simple way to find out in case your current weight puts you in danger of developing serious diseases. Check out and consider the Body Mass Index (BMI) test. The results will let you decide if you need to give consideration to your weight.

Better You consume, Better You Feel

Below are a few basic guidelines to help you and your family make healthier food decisions:
* Eat numerous vegetables and fruit.
* Choose whole grain foods over processed grain products. Try brown rice as an alternative to white. Substitute wheat grains bread for white.
* Eat fish 2 – three times weekly.
* Select leaner cuts of meat like those who end in "loin."
* Remove the skin from poultry and turkey.
* Eat non-fat dairy
* Drink water and low calories non-carbonated drinks.
* Use liquid oils for cooking as an alternative to solid fats.
* Reduce high calorie snacks like chips, cookies, cakes, and regular ice cream. Hunt for baked chips and reduced calorie snacks. Or have a bit of fruit instead.
* Be careful about your serving sizes. Even an excessive amount "healthy" food could potentially cause fat gain.

* Compare labels of similar foods, then pick the one with smaller amounts of saturated fats, cholesterol and sodium.
* Adults should consume lower than 2400 mg. of sodium daily. If you have high blood pressure, it's best to prefer even less.
* Try adding herbs and spices in your own cooking to substitute for salt for enhancing flavor.

A Little Physical activity Goes far away.

Something that gets you up and moving is designed for you.

Here's what it may do:
* Reduce your risk of developing diabetes type 2 symptom
* Lower your risk of heart problems and stroke Lower blood pressure and cholesterol
* Reduce blood glucose (sugar) levels in case you have diabetes, that may lessen your risk of developing diabetes-related complications
* Decrease anxiety * Make it easier to reduce weight
* Give you more energy
* Make it easier to sleep better
* Build stronger bones and muscle mass
Its not necessary to go to a gym, play sports or use fancy equipment.

Certainly, you should talk to your physician before beginning any exercise regimen.

In case you have Diabetes.

Maintaining a healthy diet and staying active are more important when you've got diabetes.

Well-balanced meals might help keep your glucose (sugar) level as near to normal as it can be.

Being active also helps you reduce your blood glucose. In case you increase your physical activity levels, you could probably take less insulin or diabetes pills. For anyone who is very inactive, have heart disease or maybe a history of foot ulcers, consult your doctor about safe exercise for yourself.

Check your blood glucose before exercising. If it's under 100 mg/dl, eat some fruit, crackers or have a glass of milk or juice.

Check it again after exercising to understand how your blood glucose responds to workout. Bring a snack if you will be active for some hour.

About the writer -Patricia Harris writes for the Diabetic Diet Menu blog, her personal hobby blog centered on suggestions to eat healthy to avoid and manage diabetes.


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