week 9 of the BLOG YOUR HEART OUT campaign is underway and the betteru program has kept me on toes as far as educating me on the importance of being active and eating healthy for my heart, not just for physical appearance. well now it’s opened my eyes – to the risk of type 2 diabetes. the american heart association has this to say about it:
type 2 diabetes is the most common form of diabetes. it appears most often in middle-aged adult and develops when the body doesn’t make enough insulin or develops “insulin resistance” and can’t make efficient use of the insulin it makes.
think that you should skip this blog post because you’re healthy – please read on because you or even someone you know could be at risk as 6 million people age 18 years and older in the united states have type 2 diabetes and do not know it. what’s scarier: many people have no signs or symptoms. so why worry? diabetes is treatable, but even when glucose levels are under control it greatly increases the risk of heart disease and stroke. plus, untreated diabetes can lead to many serious medical problems including blindness, kidney disease, nerve disease and limb amputations. uh yeah – that’s serious. so healthy or not – read on 3 ways you can prevent diabetes in your life or even offer these tips to those you love that might be at risk:
- MOVE MORE
tip: don’t turn on the TV – you will be more likely to sit down. or if you must get in that hour of american idol, “earn it” by watching it at the gym while on the treadmill, or if at home make it a point to NOT tivo it and do sets of push-ups, sit-ups, and little spurts of exercise during commercial breaks. with only about 45m of the actual show per 2 hour episode, you’re looking at over an hour workout!
- PLAN + PREP
tip: even if you don’t plan out every single meal, make sure you’re fully stocked each sunday with the essentials so you can whip up healthy meals at a moment’s notice during the week. here’s what i always have on hand at all times: oats, quinoa, eggs, protein powder, canned pumpkin (when it’s not in short supply!), almond milk, greek yogurt, cottage cheese, spinach, asparagus, sweet potatoes, strawberries, blueberries, apples, peanut butter, almonds, olive oil, chicken, fish, shrimp, ground turkey, and of course my dark chocolate! watch my blog for more detailed food lists, but allocate sunday evenings to grilling chicken/turkey, chopping veggies, boiling quinoa…just getting everything ready for the week!
- BE SMART…ON-THE-GO
tip: it’s inevitable that you will eat at restaurants and enjoy social outings that most likely include food. little ways to stay healthy even out and about: choose appetizers (read: smaller portions) and salads/soups instead of entrees…or go with grilled entrees with veggies and ask for light or no oil. pass on the bread basket and guzzle some water before dinner arrives and you’ll consume fewer calories. choose the one thing you want to indulge in – not 2 or 3. love dessert? skip the bread and savor the souffle. a bit of a wino? pass on dessert and sip your last course. enjoy yourself but make smart choices so you don’t sabotage your efforts to live a healthy life.
think type 2 diabetes is just something that overweight middle-agers should worry about? think again. check this out – a recent study from the CDC:
“The markers for cardiovascular disease have been noted in kids as young as three, according to the site, and kids has young as seven already have the warning signs of Type 2 diabetes. An increase in the number of overweight youngsters and a decrease in their level of exercise may be the reasons why signs of chronic diseases are showing up in kids. The number of children between 2 and 5 who are overweight is on the increase, and one in seven low income preschoolers now is obese, according to the Centers for Disease Control and Prevention.”
read the article
this is serious people….which is why we created fitbook junior. call it a ‘plug’, or whatever you’d like, but my thought is that the more kids that get their hands on a fitbook junior, the more we can educate children (and parents) and reduce the risk of type 2 diabetes among children, and ultimately adults.
read the press release on how fitbook junior is working to make this happen
ok i’ll get off my high-horse…it’s only because i care! and because i’m truly passionate about making a difference in the lives of others…especially our little ones. find these tips helpful or informative – please share this link via twitter, facebook, or via email so we can spread the word and help others live life fit!