Prevent Diabetes By Following a Few Simple Tips
In the US alone, there are over 200,000 kids under the age of 20 that have been diagnosed with Type 2 Diabetes. That’s right – they have been diagnosed with a disease that up until recently was known as adult-onset diabetes. With growing rates of obesity – from unhealthy diets and lack of physical activity, among kids, they are now the fastest growing population for Type 2 diagnoses. This number is alarming and growing.
In the US alone, there are over 200,000 kids under the age of 20 that have been diagnosed with Type 2 Diabetes. That’s right – they have been diagnosed with a disease that up until recently was known as adult-onset diabetes. With growing rates of obesity – from unhealthy diets and lack of physical activity, among kids, they are now the fastest growing population for Type 2 diagnoses. This number is alarming and growing.
My own 13-year old cousin was diagnosed with it not too long ago, and it has completely changed our family’s approach to health. According to Syracuse’s St. Joseph’s Cardiac Hospital, diabetes and heart disease have a direct connection. As February is National Heart Month, what better time than now is there to work together with your family to create healthy habits to prevent against diabetes and heart disease? Here are a few tips to consider:
Exercise, Exercise, Exercise!
Tip 1: Engage in aerobic exercise one hour per day.
You can run, jump, or do any activity with your kids that raise the heart rate. Here’s a great list of additional cardio exercises that include everything from working out, to outside activities, to house chores!
Tip 2:Interact with your kids and lead by example.
Tip 2:Interact with your kids and lead by example.
When your kids see you exercising, they want to exercise too – especially if it looks fun! Think of creative ways to do fun activities together and your kids will always want to take part in daily exercise.
Tip 3: Get kids involved in organized sports.
Tip 3: Get kids involved in organized sports.
Organized sports are a great way for kids to get regular exercise because they are having so much fun playing and running around that they don’t realize it is a type of exercise. What’s more, organized sports can help teach important life lessons such as teamwork, time management, etc.
Tip 4: Utilize those game consoles and workout videos!
Tip 4: Utilize those game consoles and workout videos!
Kids love to play video games – so why not make the best of it and break out the Wii Fit or Dance Dance Revolution as something the whole family can partake in? You can rent videos from the library, or even get some off the internet and practice some workout videos. My cousins have really grown to like yoga, and we have even tried Pilates and Zumba too!
Eating Healthy
Eating Healthy
Tip 1: Be sure that your kids get 5 servings of fruits and vegetables each day.
A great way to get them to eat these foods more is to make some great kid-friendly smoothies – they are packed full of healthy ingredients, plus they can be served as breakfast, a snack, or even dessert!
Tip 2: Avoid junk foods and unhealthy snacks.
Tip 2: Avoid junk foods and unhealthy snacks.
The first step is to get.it.out.of.the.house! If it’s not available, you can’t eat it. Stock up on fresh fruits and veggies and other healthy foods – pick one day a week for prepping foods that are easy to pack away for snacks. This way, you will always have healthy snacks on hand and won’t get tempted to eat junk food.
Tip 4: Try healthy diabetic-friendly recipes.
Kids are open to eating healthy if it tastes good. Just because you are eating healthier doesn’t mean you or your kids have to give up all of your favorite meals – just make healthier versions of them! Try this lemon chicken recipe that has become a staple in our family:
1 - Preheat the oven to 400 Fahrenheit and brown nine cloves of garlic in one-fourth cup of olive oil.
2 - Add 1/3 cup of white wine, 1 tablespoon of lemon zest, 2 tablespoons of lemon juice, 1 1/2 teaspoon of dried oregano, 1 teaspoon fresh thyme, and 1 teaspoon salt to a 9 by 12-inch baking dish.
3 - Clean four chicken breasts and place the skin side up in the sauce.
4 - Brush the chicken breasts with olive oil.
5 - Sprinkle the breasts with salt and pepper.
6 - Tuck the chicken around the lemon wedges.
7 - Bake the chicken for 30 to 40 minutes. Voila! Enjoy J
1 - Preheat the oven to 400 Fahrenheit and brown nine cloves of garlic in one-fourth cup of olive oil.
2 - Add 1/3 cup of white wine, 1 tablespoon of lemon zest, 2 tablespoons of lemon juice, 1 1/2 teaspoon of dried oregano, 1 teaspoon fresh thyme, and 1 teaspoon salt to a 9 by 12-inch baking dish.
3 - Clean four chicken breasts and place the skin side up in the sauce.
4 - Brush the chicken breasts with olive oil.
5 - Sprinkle the breasts with salt and pepper.
6 - Tuck the chicken around the lemon wedges.
7 - Bake the chicken for 30 to 40 minutes. Voila! Enjoy J
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 http://fullonfit.blogspot.com/!
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