Diabetes Type II is the reversible disease caused by high levels of blood glucose. Insulin within the body cannot sufficiently transport the glucose to maintain normal levels. Diabetes is affecting more people every year; therefore, raising awareness is imperative to prevent the number from increasing.
“La Sweet Vida” is a grant-funded project to develop a strategic technology–based campaign to address the growing hyperglycemic (type 2 diabetes) hispanic families in the low-income areas of the city of Arlington. Through the creative prism of graphic design, a fresh and lively approach (facilitating touch screens, videos, app design, interior design, and health information) was executed as a new clinical space to educationally intervene the families' diabetic–prone behavior.
Changing your habits and behavior is the best thing you can do to prevent yourself from getting type 2 diabetes. We have put together a number of meals and activities to help get you started in heading towards living La Sweet Vida.
Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. Reaching a healthier weight is a balancing act. The secret is learning how to balance your "energy in" and "energy out" over the long run.
During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Avoid sugary drinks like soda, fruit punch, fruit drinks, energy drinks, and sweet tea. These will raise blood glucose and can provide several hundred calories in just one serving!
Planning ahead can help you make better food choices. Keep healthy staples on hand, such as dried fruit, whole wheat pasta, "no-salt-added" canned vegetables, and frozen seafood.
Keep in mind that candy or cookies should not replace foods that are not eaten at meal time. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Keep these foods handy instead of candy or cookies.
It is important to eat regular meals to ensure your body gets the energy it needs to perform. Skipping meals won’t help you lose weight. You’re more likely to make up for it by eating more at the next meal.
Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps to your diet. As your small changes become habit, you can continue to add more healthy choices to your diet.
Fiber contributes to digestive health, helps to keep you regular, and helps to make you feel full and satisfied after eating. It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.
To prevent big hunger pangs between meals and overindulging at main meal times, spread your food intake over five to six smaller meals and snacks, rather than eating three large main meals a day. Also, eating small meals will keep your metabolism going faster than larger, less frequent meals.
It gives you a starting point to help you set goals. You can gradually increase your steps or the minutes you walk each day from there.
The goal is to get active and stay active by doing things you enjoy. Take every opportunity to move.
Stretch for 10 minutes every day. Regular stretching improves your balance, strength and flexibility.
Aerobic exercise helps your body use insulin better. It improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.
Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, keeping a weight check, reducing the symptoms and slowing the rate of progression of diabetes, as well as lessening the severity of further complications.
Strength training makes your body more sensitive to insulin and can lower blood glucose. It helps to maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures.
Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it. If you can't spare an hour to exercise, try splitting up your work outs into smaller increments throughout the day.
Try surrounding yourself with people in your shoes. Take a class with others of a similar fitness level. Accomplishing even the smallest fitness goals will help you gain body confidence.
Warm-ups help put you in the right frame of mind before exercise and help you relax afterwards. Start with an activity you feel comfortable doing, go at your own pace, and keep your expectations realistic.