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Diabetes Prevention

How To Prevent Type 2 Diabetes – TypeFree Diabetes

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How To Prevent Diabetes

How To Prevent Type 2 Diabetes

Reduce the Risk of Diabetes

Type 2 Diabetes mellitus is often a debilitating disease that you will have for the rest of your life once you have fully developed it. Total, Americans pay more than $130 billion each year to treat their Diabetes. By eliminating or reducing your chances of getting Diabetes, you will not only improve your quality of life, but you will also reduce the amount of money you need to spend on maintaining your health.

Understanding Your Metabolism

Your metabolism includes the chemical and physiological processes that helps your body grow and function. These processes help your body break down and convert food to energy and cell building material. The metabolism of our food is what causes us to gain, maintain, or lose weight.

Mastering Nutrition Labels

Nutrition labels are one tool a person with Diabetes, or some-one trying to prevent the onset of Type 2 Diabetes, can use to make healthy food choices. To bring more balance to the meals prepared at home or how you purchase your foods and snacks, you can gain a lot of help from the food nutrition labels on most packaging.

Read the nutrition labels as you shop and pay attention to food serving size and servings per container. Compare the total calories in similar products and choose the lowest calorie items. Let us try to break it down and make using the food nutrition label more easily understood and a constant part of our shopping experience. 

High Fiber Foods And Managing Diabetes

What Is Dietary Fiber? Dietary fiber describes the part of the plant that can’t be digested. Dietary fiber is an important part of the Diabetes diet. It adds bulk to keep other foods moving through the digestive system, and it holds water, which in turn softens the stool for easy elimination. It can be divided into two types, which are essential to proper bowel function: 

Kids‰Ûª comics spread awareness about diabetes

In real life, 13-year-old Kamaal Washington ‰ÛÓ one of the creators of the Dr. Diabetes comic book character ‰ÛÓ faces his own battle with diabetes. The Kansas City, Kan., teen said the adventures he and his 11-year-old brother, Malcolm, capture in their comic books are meant to spread awareness about the disease and empower those who have it.

Read more at MSNBC.

For other breaking news about diabetes, click on News Articles. 

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Body Fat’s Link to Type 2 Diabetes – TypeFree Diabetes

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Healthy Body Fat Percentage

Body Fat and Type 2 Diabetes

Body Fat’s Link to Type 2 Diabetes
As we learn more about diabetes disease and body fat, it is clear that we each have a healthy body fat percentage we must now aim for, not just a healthy weight. Our body fat percentage is now a more important metric. Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems. Read More…

Type 2 Diabetes’ Link to Cortisol and Belly Fat
If you have Type 2 Diabetes and can’t seem to knock off that nagging tummy fat, you’re not alone. Extra fat around the waistline is one of the telltale signs Belly Fat and symptoms of Type 2 diabetes. However, just because you have diabetes doesn’t mean that you have to have tummy fat – it just means that you may need to take a few extra steps to control it. Here are some tips and facts about Cortisol and its relationship with Diabetes: Read More…

Healthy Body Fat Percentage
Most diabetics know (or will soon learn) that their ability to manage their diabetes effectively is often linked directly to their body fat percentage. The more body fat a diabetic has, the greater the chances that the individual will have high blood pressure, low blood circulation, and greater risk of heart disease, amongst other complications. Therefore, if you are a Diabetic looking for ways to manage your diabetes better, start with decreasing body fat. Read More…

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Dining Out with Diabetes – TypeFree Diabetes

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Food Serving Sizes

Dining Out with Diabetes

Food Portion Size

Many Diabetics feel overwhelmed when they first start dining out after being diagnosed with Diabetes. After all, dining out removes some of the control you have over what ingredients and options you have for your meals. However, learning the dining out ropes may seem intimidating at first, but once you have a handle on it, dining out can be a true pleasure Ð and a relief if you spend much of your time in the kitchen.

As a recently diagnosed Diabetic, you should keep in mind that the principles of good nutrition are still in effect. Therefore, just because the menu offers high sugar options doesnÕt mean that you should compromise your nutrition standards for the restaurant. Even if the menu does not offer items that are particularly low in sugar, you can (and should) always request that the chef take special care with your meal. After all, your health is on the line! Many restaurants have special recipes for customers wishing to order low-sugar meals. Sometimes, all you need to do is ask.

What to do when dining out:

  • Fried foods are tempting appetizers. However, most menus also offer fresh fruit, seafood or soup options. Select theA Salad with Salmonseafood or soup.
  • When ordering eggs at breakfast, avoid scrambled eggs or eggs that could be mixed with butter or cream. Instead, opt for a boiled or poached egg.
  • Always ask for the dressing on the side. Many restaurants also offer sugar-free dressings in addition to traditional dressings.
  • Choose whole-grain breads when ordering rolls, crackers and biscuits. If whole-grain breads are not an options, avoid eating breads made with refined flour.
  • Select brown rice over white rice.Whole Wheat Bread
  • Look for vegetables that come raw, steamed, stewed or boiled. Otherwise, make sure that the vegetables are not cooked with high-fat oils and butter.
  • Select lean meats, such as meats ending in ÒloinÓ (tenderloin, sirloin). Always ask for the gravy or sauce on the side of the dish.
  • For dessert, order fruit, yogurt or sugar-free ice cream. Though it may be tempting, unless there are other sugar-free desserts on the menu, stick with the item with the lowest sugar level.
  • Never drink soda. Always opt for diet beverages, unsweetened tea or water.
  • Eat small portions (like you may at home, and take a doggy bag.
  • Even when dining out, remember that you may have a special eating schedule. Stick to it.
  • DonÕt forget to take your medication.
  • Fat free doesnÕt mean sugar-free. When in doubt, ask your waitress or chef for ingredients, or simply skip the item.
  • Plan to take some of your food home, even before eating. That way, you will avoid over-eating.
  • Approach buffets very carefully Ð start with a salad, take as much vegetables as you would like, avoid those croutons; tuck in the tomatoes; some sunflowers seeds, with no-fat or low-fat dressing and make that your first course. On the return trip, have more salad or follow the above guidelines for your entrŽe course.

For dessert, try the fruit. Remember some buffets, use canned fruit with sweetened juices, watch those; too much sugar. Fresh fruit is always best and they generically have those around the salad bar as well.

Dining out can often be a huge relief for families in which one person has Diabetes, but not everyone. When you dine out in such a situation, everyone can feel comfortable ordering foods that they enjoy and no one has to worry about cooking a low sugar meal in addition to a meal that the whole family will crave. Keep in mind that by remembering your nutrition basics, you can eat a large, very healthy meal without having to feel guilty. Bon Apetit. Enjoy.

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Control your Diabetes with diet and Nutrition

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Diabetes and Nutrition

Diabetes and Nutrition

Controlling Diabetes with Diet
Your doctor has likely told you that you can control your Diabetes with diet. But what does diet really mean? Taking on a new diet, or nutritional habit, means that you must learn about foods that are nutritious for your body and the portion sizes that are necessary for your blood sugar control. Read More..

Nutrition Supplements
According to the National Center for Complementary and Alternative Medicine (NCCAM), there are six dietary supplements that can help to ease the complications associated with Diabetes. Taking these supplements may also help to delay the on-set of Type 2 Diabetes in some cases. Read More..

Nutrition Factors
Good nutrition plays a huge role in prevention and managing Diabetes. Because Diabetics are not able to properly process the sugars that are found in many foods, diabetics need to pay very careful attention to the kinds of food they eat, particularly when it comes to the level of sugars found in the foods. Read More..

Diabetes Menu Planner
Chances are good that you are already well aware that the food you eat has a direct impact on your body weight and overall health. For example, most of us know that the more food we eat, the more calories we take in. Taking in calories gives us energy, but excess calories are often stored on the body as fat. Read More..

Portion Control – The Right Amount of Food
Americans eat too much food. Studies are indicating that Americans not only eat too much food, but our ideas of what an appropriate food portion is are drastically distorted. According to the Food and Drug Administration (FDA), there are specific portions of certain food groups that everyone needs to eat every day in order to stay healthy. Read More..

Type 2 Diabetes – Nutrition Basics
In order to manage your Diabetes, it is important to understand nutrition – perhaps more than the average person. The Diabetic body must maintain a careful balance of chemicals from food in order to stay healthy and continue to function normally. The Mathematics of Nutrition – Proper nutrition comes down to basic mathematics. Despite what many fad diets suggest: Read More..

4th of July Treats Mythbusters
1. I can have as much watermelon as I want – it’s fruit, after all!
Watermelon is extremely high in sugar (fructose). While watermelon does contain a healthy dose of water and can help cool you down on a hot July 4th, it contains a level of sugar that may be unhealthy for some Diabetics. Read More..

Type 1 Diabetes – Bag Lunch Tips for School
Type 1 Diabetes is generally detected in childhood, which means that after a child is diagnosed with the disease, his or her diet will have to be modified. Sometimes, being different than other children by having to eat different foods is the hardest part of Type 1 diabetes for children. Lunch time can be especially difficult for Type 1 diabetic children. That’s why we have prepared some special tips to help parents of Type 1 Diabetics plan special foods for their children that they won’t want to trade during lunchtime.Read More..

Salad Mythbusters
Do you think a salad has to be a boring bowl of greens that could barely sustain a supermodel? Think again. Salads can have surprising ingredients, and are versatile enough to be either a light side dish or a hearty main attraction. Www.typefreediabetes.com offers easy-to-prepare recipes for salads that are as nutritious as they are delicious. Still not convinced? Read on. Read More..

Type 2 Diabetes and Grilling with Splenda
Planning a barbecue? If you want the menu to be healthier than the traditional picnic fare, there are plenty of tasty options. In place of well-marbled steak or chock-full-of-fat hot dogs and burgers, grill salmon, chicken, or shrimp. Replace mayonnaise-drenched potato salad with whole grain rolls, brown rice, or a salad made with whole-grain pasta. Read More..

Appetizer and Snack Tips
People with diabetes need to avoid appetizers and snacks made of high sugar or saturated fats. The goal should be to have a mix of fiber, protein, unsaturated fat, and carbohydrates. Here are a few suggestions on what to eat:

  • Serve cut-up raw fruits or vegetables with low-fat dip for a mid-morning break

Read more..

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Diabetes Prevention Exercises – TypeFree Diabetes

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Diabetes Exercises

Diabetes Prevention Exercises

Staying Motivated

Exercising is challenging for many people, particularly for those people that are not accustomed to exercising on a regular basis. For most, starting and sustaining regular exercise routines involves incorporating lifestyle changes on a daily basis. Staying motivated to sustain these changes and to continue exercising can be difficult.

How to Get Started

Exercising should be an important part of everyone’s daily activities. Working out not only reduces stress and improves your health, but it can also dramatically reduce your risk of developing Type 2 Diabetes. If you are a beginning exerciser, you will face some challenges that you will have to overcome. However, once you are able to overcome common obstacles to getting started, you will find lasting enjoyment as you reap the benefits of exercise.

At Home Workouts

Regular exercise should be an essential element of your Diabetes Standars of care. Exercise can help you reduce your weight, alleviate stress, and stave off many complications associated with Diabetes. 

Exercise for Older Adults

Many older adults face challenges when it comes to staying active and healthy. As we age, our bones become more fragile, our muscles begin to weaken, and our stamina for sustaining physical activities lessens. All of these factors can lead to Diabetes complications and other health concerns. However, even though exercising may pose a bit of a challenge for many older adults, it is important to include physical activity as part of the daily routine.

“The idea that you could actually improve your glucose tolerance by about 25 percent to 30 percent with 12 weeks of strength exercise without having any weight loss, which is a typical therapy for this, is very encouraging,” Campbell told Reuters Health.

Read more in Health News

Start your own strength training program.

Read Diabetes in the News for more diabetes related topics.

Strength Training – The Cool Down

This excellent stretch should be a regular part of your cool down. Strength training exercises such as squats, step-ups, and knee extensions focus on strengthening the quadriceps muscles. This stretch will help these muscles relax and make them more flexible.

Strength Training – Stage 3

When you’ve been doing the exercises from Stages 1 and 2 for at least six weeks, you can add these Stage 3 exercises. Remember to always do the Warm-up and Cool down as part of each exercise session:

Strength Training – Stage 2

When you’ve been doing the exercises from Stage 1 for at least two weeks, OR if you are fairly fit right now, you can add these Stage 2 exercises. When you’ve been doing the exercises from Stages 1 and 2 for at least six weeks, you can add the exercises in Stage 3. Remember to always do the Warm-up and Cool down as part of each exercise session.

Strength Training – Stage 1

The following four exercises comprise Stage 1 of the Growing Stronger Program. When you’ve been doing the exercises of this stage for at least two weeks, OR if you are fairly fit right now, you can add the exercises in Stage 2. Remember to always do the Warm-up and Cool down as part of each exercise session.

Strength Training – The Warm-Up

Warm-up: 5-minute Walk

To get your muscles warm and loose for strength training, walk for five to ten minutes outside if weather permits, or inside around the house or on a treadmill if you have one.

Strength Training

Strength training plays an important role in the improvement of your overall health and well-being. When you lift weights, you challenge your muscles to grow stronger and you improve circulation to the muscles that you are working. For example, when you do bicep curls, you are not only increasing the muscles mass in your biceps, but you are also decreasing the amount of fat in the muscle and improving the flow of blood throughout your arm. Therefore, strength training has many benefits beyond just helping you grow stronger.


Stretching can help you manage many of the complications associated with Diabetes by simply helping to stimulate blood flow to certain areas of your body and decreasing the overall level of stress in the body. The American Diabetes Association recommends that Diabetics stretch for at last 5 to 10 minutes each day‰Û? preferably before and after strength training or aerobic activities. Stretching will help to stimulate your muscles and organs to get them ready for your workout.

Sample Walking Program

Walking, walking, walking. The absolute easiest thing all of us can do to increase our physical activity. We can walk up the stairs instead of taking the elevator. Start with one level, then grab the elevator. Later, you can get to two levels and so on.

I have recently seen suggestions that you walk around while you are talking on the phone, instead of being stretched out on the sofa or sitting still in your office chair. Walk your block once a day if you can. You do the vacuuming, give the kids something else to do instead. Walking is cheap, easy to add to your life and fun once you get back into walking outdoors again. We do recommend good walking shoes. You must protect your feet, no matter what.

Aerobic Conditioning

Regular exercise is an essential part of managing Diabetes by helping to prevent the onset of Diabetes complications, such as high blood pressure, poor circulation, vision problems, and associated conditions.


Exercise is one of the key ingredients involved with maintaining a healthy lifestyle. Exercise can not only help you lose body fat, but it can also reduce your blood sugar level, making your Diabetes easier to manage naturally. In fact, many doctors believe that good nutrition and exercise are as important as proper medication when it comes to treating your Diabetes.

Calories Burned from Different Activities

Keep in mind that if you are beginning a new exercise routine, it is always a wise idea to consult with your doctor first, especially if you are overweight, hypoglycemic (low blood sugar), or have injuries.

Speak with your physician if you are taking oral medications like sulfonylureas (glimepiride, glipizide, or glyburide. This family of drugs is notorious for causing low blood sugar. Your doctor may recommend specific exercises that will be good for your body as well.

Walking is a wonderful way to burn calories, stretch your muscles and get your body circulating blood. Whether you are a seasoned walker or are just beginning, walking for 30 minutes each day at any level or pace can significantly improve your overall health. Here is a sample walking program for beginners.

Simple Exercises to Help You Boost your Metabolism

In order to boost your metabolism so that your body burns more calories (rather than storing them as fat), there are some simple exercises that you can do at home just three times a week for big results. Before you begin move around for 5 or more minutes to warm your muscles. Do 15 to 20 reps of each of these exercises twice during each workout to increase your muscle mass, reduce fat, and improve your metabolism:

Portable Exercise Products: Staying Fit on the Go

One of the biggest reasons that people say they fail to exercise is that they are too busy. Even if you have a hectic schedule, remember that you only get one body. Keeping that body in shape in little ways is easier than letting it get out of shape in big ways.

No matter where you go or what your schedule is like, keep these exercise items on hand to make sure you can always get in a good workout, even if you only have ten minutes a day in between meetings to focus on your physique.

Type 2 Diabetes, 5 Tips for Weight Control

In order to control your Diabetes, it is important to take control of your weight. The best way to control your weight is to create balance between the foods that you eat and the exercises that you do.

Understand Your Relationship with Food Understand what makes you eat. Do you eat due to stress? Do you eat more when you are hungry? Do you eat large portions of food when you are celebrating an important event?

Exercise Mythbusters

I am skinny, so I don’t need to exercise.

Skinny people may have just as much fat (or more) than overweight or average people. Fat can be stored on organs throughout the body, including the liver, kidneys, heart and more.

Stay Fit Through Rain and Snow

Regardless of the rain and snow that occurs during inclement weather, the fitness routine of people with diabetes should not suffer. Gym membership or not, there are some tried-and-true steps that just about anyone can take to stay in shape during bad weather. Read on for some simple tips for keeping up your fitness routine:

Walk for a Cure in October

Each year, thousands of people participate in walks to prevent and cure Diabetes. The American Diabetes Association alone sponsors the popular Step Out to Fight Diabetes walk in more than 200 cities across the country during the month of October.

Diabetes walks help raise millions of dollars for Diabetes research and care, as each walker pays an entry fee and raises money for the sponsoring organization through pledges.

Reverse Pre-Diabetes with Exercise

Good news for people with pre-diabetes: The recently completed Diabetes Prevention Program study showed conclusively that you can keep from developing type 2 diabetes by changing your diet and increasing your level of physical activity. You may even be able to return your blood sugar (glucose) levels to the normal range.

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