Taking control of DIABETES RESOURCES


YOU NEED from testing supplies to expert advice.


PLUS all major brands and great savings to help you manage your diabetes.


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Get points for walking, running, glucose testing and more.


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Let your plate be your guide.


Here’s a quick and easy way to make sure you’re getting the right amount of nutrients in the best portions for optimal blood glucose control:


Draw a vertical line down the center of a dinner plate. On one of the


halves, draw a horizontal line to cut one side in half, dividing the plate into three parts.


PER BLOOD GLUCOSE TEST x2/DAY‡


POINTS


Fill the largest section with non-starchy


veggies such as spinach, broccoli or carrots.


In one of the small sections, put your protein such as seafood, chicken or turkey.


In the other small section, place starchy


foods such as whole grain bread or beans.


BOOST YOUR FIBER INTAKE. The studies are clear: Fiber-rich foods improve glucose tolerance, insulin


resistance, carbohydrate metabolism and beta-cell function (an indicator of how well the pancreas works). “Foods that are high in fi ber take longer for the body to break down and metabolize, so you don’t get the high spikes in blood sugar after eating,” Cypress says. Women should aim for 25 grams a day and men for 38 grams a day.


Fast Facts


- You can cut your risk for diabetes by a whopping 58% by losing just 15 pounds.


- Type 2 diabetes accounts for up to 95% of all cases of diabetes. 85% of patients with Type 2 diabetes are overweight.


- Stress hormones raise blood sugar, so try to reduce the stress in your life with yoga, tai chi, meditation and massage.


WALK AWAY FROM DIABETES IN 10 MINUTES. The best fi tness regimen for diabetes is


a combination of walking and strength training. “Aim for 30 minutes of moderate to vigorous exercise every day,” says Cypress. (Moderate means you have the capacity to talk to someone while exercising, but not sing.)


When you exercise, your muscles pull glucose out of the bloodstream for energy. So the more you move, the lower your glucose levels. Exercising also helps blood circulation, which is critical for people with diabetes, who have a higher risk of foot issues due to peripheral vascular disease.


And guess what? You don’t have to work out 30 minutes all at once. “You can enjoy all the health benefi ts of exercising if you break up those 30 minutes to fi t in to your busy schedule,” notes Cypress. Squeeze in 15 minutes of aerobics in the morning, then take a 15-minute walk on your lunch break. Or you can lift weights, do lunges, or walk in place during TV commercials.


© PARADE Publications 2014. All rights reserved


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