Don't smoke. Get off the sofa and take a walk. Stay away from the junk food. Watch your waistline.
You may have heard the advice before. But did you know that if you follow all four of these healthy habits together, you could decrease your chances of developing some of the most common and deadly chronic diseases by nearly 80%?

The study showed that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.

The analysis included a detailed look at each person's body weight and height, disease background, food frequency, and how well they followed these four healthy lifestyle habits over the eight-year study period:

• Never smoked
• Exercised at least 3.5 hours per week
• Maintained a body mass index (BMI) under 30
• Followed a diet high in fruits, vegetables, and whole-grain breads, and limited in meats

 Most of the people in the study had at least one healthy habit; only 9% said they followed all four.

After adjusting for risk factors that might influence the development of disease, the researchers learned that those who followed all four healthy habits had a 78% lower risk of developing a chronic condition such as diabetes, cardiovascular disease, or cancer compared to those who reported none of the healthy habits.

Specifically, in the study, all four of the healthy habits combined were linked to a:

• 93% lower risk of type 2 diabetes
• 81% lower risk of heart attack
• 50% lower risk of stroke
• 36% lower risk of cancer

The following habits may help you lower your risk of developing chronic diseases. They are listed in order of largest to smallest impact on disease risk, as determined by the recent study.

1. Maintain a healthy weight. Your body mass index should be lower than 30. 
2. Never smoke. (But if you already do, you should quit.)
3. Get at least 3.5 hours of exercise every week.
4. Follow a healthy diet. Ask your doctor for recommendations.

Source: http://www.webmd.com

Physical activity Is crucial for a person with diabetes body tissue and muscles

•  It helps control your blood glucose
•  It helps keep your weight down
•  It helps keep your blood pressure down
•  It helps raise your HDL (High-density lipoprotein), good cholesterol levels
•  It helps lower your LDL (Low-density lipoprotein), bad cholesterol levels

These five benefits have a DIRECT bearing on how successfully you manage your diabetes. Exercise also has other general health benefits - you sleep better, your mental state improves, etc.

How much exercise should you do?

Most experts say you should do exercise on at least five days of each week. Each session should be of moderate-intensity and should not last less than thirty minutes. The following activities could be classed as of moderate-intensity:

• fast walking
• swimming
• cycling 5-9mph (level terrain, perhaps some slight hills)
• dancing
• rowing
• mowing the lawn

What is moderate-intensity physical activity?

• You should experience some increase in your breathing rate
• There should be an increase in your heart rate
• A Borg Scale perceived exertion of 11 to 14
• You should burn 3.5 to 7 calories per minute
• You should reach a METs of 3 to 6

What is MET?

MET stands for Metabolic Equivalent. An MET of 1 is when you are sitting down doing nothing. If you walk slowly your MET may rise to 2 or 2.5. If you walk normally it will go up to 3, while a brisk walk may bring it to 5. If a wild gorilla suddenly appeared in the street and started chasing you your desperate sprint would shoot your MET right up to about 8 or even perhaps 9.

Beginners be careful!

If you have not done exercise for a long time you will need to start with a little light exercise and build up slowly over time. Each week add a little more time to each session and/or increase the intensity.



Remember regular exercise is what matters. 5 days of 30 minutes each is great. One day per week at 150 minutes is not.

You must talk to your health care provider about an exercise plan. He/she may want to check you over before you start. Certain exercises are not ideal for patients who suffer from high blood pressure, eye and/or foot problems.

Strength training is also good

The Centers for Disease Control and Prevention (CDC) says that strength training exercises are good because they help you build muscle. Strength training usually involves using weights.

Join a gym

There are many gyms today whose staff are experienced and qualified to receive and train people for various illnesses and conditions. In North America, Western Europe, Japan and Australasia gyms receive doctors' referrals - doctors send them to specific gyms as part of their therapy.
Having somebody there to help you along, occasionally to push you along, can be a great motivator - especially for beginners who may view the whole experience with apprehension.

Gyms are all-weather; they have equipment which gives you immediate feedback on how well you are doing - your speed, heart rate, calories burnt per minute/hour, your progress, etc.

Numerous people prefer gyms because it gives them a feeling of doing something with others. Do not be afraid of joining one. They are generally welcoming and members will not be concerned about what you look like or how unfit you may be - they are there for their health, just like you.

Source: http://www.medicalnewstoday.com

Source: http://slideshows.health.com/slide_shows/10274/slides

Apples and cheese
Fruit is an important part of any diet, even for people with diabetes; it provides fiber and other important nutrients. Portion control is important, because fruit is naturally high in sugar. When adding fruit to your meal plan, choose fruits lower in natural sugars, such as berries, melon, and apples, and always choose smaller whole fruits (or cut larger fruits in half). The cheese adds protein to help stabilize blood sugar and curb hunger pangs, and provides calcium for strong bones.

Cut and core 1 small apple into 4 wedges. Cut 1 slice of reduced-fat Cheddar cheese into 4 pieces and place on apple wedges. Serving size: 1 apple wedge and 1/4 slice cheese.

Nutrition information
Calories: 30
Total Carbohydrate: 5.3 g (2%)
Dietary Fiber: 0.8 g (3%)
Sugars 3.8 g




Black bean salad
Black beans are high in both fiber and protein, which help stabilize blood sugar and curb hunger pangs. Fiber can also help lower cholesterol. Tomatoes and other veggies add a variety of important nutrients as well as fiber. Rinse a 15-ounce can of lowest-sodium black beans under running water and drain well.

Mix the beans in a medium bowl with 1/2 cup chopped fresh tomatoes, 1/2 cup chopped cucumber or celery, 1/2 cup chopped green-bell pepper, and 1/4 cup peeled, cubed avocado. Stir in 2 teaspoons fresh lemon juice, 1 clove minced fresh garlic (or 1/4 teaspoon garlic powder), 1/8 teaspoon salt, and freshly ground black pepper to taste. Serving size: 1/2 cup salad.

Nutrition information
Calories: 57
Total Carbohydrate: 10.6 g (4%)
Dietary Fiber: 4.0 g (16%)
Sugars 1.3 g


Veggies and fresh yogurt dip
Raw vegetables are rich in minerals, vitamins, and enzymes. The yogurt adds protein to help stabilize blood sugar and curb hunger pangs, and provides calcium for strong bones.

Cut some fresh veggies such as carrots, celery, or broccoli into dipping-size pieces to measure 1/2 cup. (Prepare extra veggies in advance and keep in small, serving-size storage containers in the fridge for another day.) Create a simple, healthy dip by stirring together one 8-ounce carton of plain nonfat yogurt, 2 teaspoons of minced fresh dill weed (or 1 teaspoon dried dill weed), 1 teaspoon fresh lemon juice, 1/8 teaspoon salt, and freshly ground black pepper to taste. Serving size: 1/2 cup veggies and 2 tablespoons of dip.

Nutrition information
Calories: 31
Total Carbohydrate: 5.5 g (2% of Daily Value)
Dietary Fiber: 1.2 g (5%)
Sugars: 3.6 g

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Source: http://slideshows.health.com/slide_shows/10274/slides

You can snack if you have diabetes
When your stomach starts to rumble, you need a snack that can curb your hunger without blowing your blood sugar. Just like meals, snacks should be a combination of fat, protein, and carbohydrates. Aim for one that consists of 15 to 30 grams of carbohydrates and 100 to 200 calories (depending on your meal plan and medication). Here are five that typically get a seal of approval from diabetes educators and nutritionists.

Whole-grain crackers, grapes, and cottage cheese

Nutrient-rich whole grains like cracked wheat, whole wheat, rye, and quinoa can lower blood sugar and cholesterol. The cottage cheese adds protein to stabilize blood sugar, curb hunger pangs, and provide calcium for strong bones. Buy your favorite whole-grain crackers, and make sure that the first ingredient is whole-wheat flour or another whole grain, such as rye. (Even if the ingredient list says "wheat flour," it is not a whole-grain food unless it specifies "whole-wheat flour.")

Arrange on a small plate 2 crackers, 1/4 cup nonfat cottage cheese, and 1/4 cup grapes. Serving size: 2 crackers, 1/4 cup cottage cheese, and 1/4 cup grapes.

Nutritional information
Calories: 138
Total Carbohydrate: 21.2 g (7%)
Dietary Fiber: 1.5 g (6%)
Sugars 11.9 g



Homemade popcorn

Popcorn is high in fiber, and when made from scratch is an all-natural food without additives and artificial flavorings. Pour 1 tablespoon of mild-flavored oil such as canola into a heavy-bottomed medium-large pot. Cover the bottom of the pot with 1/2 cup of popcorn kernels spread in a thin layer. (If the kernels are too crowded, not all of them will pop.) Cover the pot and heat on medium, shaking the pot every minute or so until all of the kernels have popped. Take care not to cook too long, which could scorch the popped kernels. Sprinkle the popcorn with any of the following: 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon allspice, or 1 tablespoon grated Parmesan cheese. Serving size: 1 cup.

Nutritional information
Calories: 40
Total Carbohydrate: 5.8 g (2%)
Dietary Fiber: 1.0 g (4%)
Sugars 0.1 g


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