Aim for 40-60 minutes of movement a day. Here are your assignments:
>Walk five to seven times a week.
Follow the walking plan outlined on page 15 religiously. If it's raining, walk in the shopping centre. If your work schedule gets in the way, walk before work. The only way to tum an activity into a habit is to do
it regularly. You'll start with easy 15-minute walks and work your way up to 40-minute walks at the end of 10 weeks. Then, if you like, add five minutes a week until you're walking for 60 minutes. Check your
walking shoes regularly to make sure they have enough cushion left.
Move to manage diabetes
Your prescription is simple: get off the couch .
* Exercise
Thanks to desk jobs and TV, many of us sit or lie down for as many as 22 hours a day! Your job is to move your body much more often. You'll start slowly, and it won't feel like punishment- it will feel terrific!
* Medicine
For people with diabetes, exercise acts like medicine. Exercise boosts your cells' sensitivity to insulin, which allows them to soak up more glucose, lowering your blood glucose level. That makes it one of the best things you can do to manage diabetes. It could even help you get off insulin or diabetes medication, or at least lower your dose.
Thanks to desk jobs and TV, many of us sit or lie down for as many as 22 hours a day! Your job is to move your body much more often. You'll start slowly, and it won't feel like punishment- it will feel terrific!
* Medicine
For people with diabetes, exercise acts like medicine. Exercise boosts your cells' sensitivity to insulin, which allows them to soak up more glucose, lowering your blood glucose level. That makes it one of the best things you can do to manage diabetes. It could even help you get off insulin or diabetes medication, or at least lower your dose.
Visual guide to portion sizes
Fruit
1 serving is:
1 medium piece fruit
(size of tennis ball)
3/4 cup fruit juice
1/2 cup chopped,
cooked or
canned fruit, or
berries (size of
large ice-cream
scoop)
11 Golden rules to eat to manage diabetes
Eating to manage diabetes is not complicated. People with diabetes don't have to shun sugar completely. It's total kilojoules that count most, no matter where they come from. Carbs are good - the goal is to eat the right carbs in appropriate amounts. And small amounts of 'good' fats are actually good for you! Follow these 11 rules and you'll be well on your way to success.
1 Eat less, more often.
Eating small meals and healthy snacks throughout the day will help you avoid blood glucose swings and keep your metabolism up so you bum more kilojoules all day. Always eat breakfast, and never go more than four hours without a small meal or snack.
2 Be snack smart.
Eating less, more often throughout the day is smart, but keep snacks low in kilojoules by choosing fruits, raw vegetables and diet yogurt- not chips, biscuits and cakes.
1 Eat less, more often.
Eating small meals and healthy snacks throughout the day will help you avoid blood glucose swings and keep your metabolism up so you bum more kilojoules all day. Always eat breakfast, and never go more than four hours without a small meal or snack.
2 Be snack smart.
Eating less, more often throughout the day is smart, but keep snacks low in kilojoules by choosing fruits, raw vegetables and diet yogurt- not chips, biscuits and cakes.
What you need to do
Simply put, in Living Well with Diabetes we want you to eat less, eat more often, and eat better. Your
assignments:
> Plan your meals.
It's the best way we know to stick to healthy eating goals. Give preference to lean meat, fish and legume-based dishes.
> Eat more often.
The best approach for diabetes is to eat three moderate-sized meals (including breakfast) and two small healthy snacks a day. Eat five servings of vegetables a day. By eating more non-starchy vegetables, you'll also eat more fibre. And vegetables are full of disease-fighting compounds. One serving is Yz cup canned or cooked vegetables or 1 cup raw vegetables.
assignments:
> Plan your meals.It's the best way we know to stick to healthy eating goals. Give preference to lean meat, fish and legume-based dishes.
> Eat more often.
The best approach for diabetes is to eat three moderate-sized meals (including breakfast) and two small healthy snacks a day. Eat five servings of vegetables a day. By eating more non-starchy vegetables, you'll also eat more fibre. And vegetables are full of disease-fighting compounds. One serving is Yz cup canned or cooked vegetables or 1 cup raw vegetables.
Eat to Manage Diabetes
You have the power to control diabetes with every bit of food you put in your mouth. So what's the secret behind eating to manage diabetes? The issue isn't carbs vs. protein or low fat vs. high fat. How much you eat is just as important as what you eat. It's kilojoules that count. That's because when you lose weight, your cells' response to insulin improves.
Diabetes is a numbers game. The vital numbers include your blood glucose, and the numbers on the scales. To lose weight, you have to eat less. But don't worry, you won't be nibbling like a rabbit. You should aim to consume a total of 5500 kJ a day, or 6750 kJ a day if you're larger or more active. For some people, this might simply mean snacking on an apple instead of a chocolate bar.
* carbs While it's smart to limit the carbs you eat at one sitting, it's just as important to choose the right onesthe 'slow-burning' low-GI carbs. That means switching to grainy breads, legumes and pasta. Doing this, along with eating five servings of vegetables a day, bulks up your fibre intake. High fibre, low GI is key because it slows digestion and keeps blood glucose from rising quickly after a meal.\ This effect is so powerful that it can lower your overall blood glucose levels.
Your Goals
If you have Type 2 diabetes, the power to stabilise your blood glucose and supercharge your health lies with you. That's a lot of control- and a lot of responsibility. It is built on three principles: eating the right foods, getting enough exercise and keeping a positive, lowstress approach to life, allowing you to lose weight, stave off diabetes-related complications, regain your energy and feel terrific.
The system is simple, convenient and requires no special food or equipment. Why follow this plan instead of just taking a tablet or insulin to manage your diabetes? No diabetes medication will continue to work well if you don't also take steps to lower your blood glucose naturally and increase your insulin sensitivity. Managing diabetes is something you do euery day, and if you do it well, you'll reap the best reward: a longer, healthier life. The \ following are some of the goals you can achieve by following the prescriptions.
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