American Diabetes Association Offers Tips To Make Healthy And Inexpensive Resolutions

Diet and exercise
goals always rank high on New Year’s Resolution lists.В  But rising
food prices and the uncertain state of post-holiday bank accounts
leave many to wonder if they can afford to make resolutions this
year, let alone stick to them.В  So if you or a loved one has
diabetes, or is at risk for developing type 2 diabetes, how can you
afford a healthy lifestyle in 2009?

“The common misconception is that New Year’s resolutions to improve
health and wellness require a financial investment, such as a gym
membership or a new meal plan,” commented Sue McLaughlin, President,
Health Care & Education, American Diabetes Association.В  “So it is
easy to think ‘Why bother making New Year’s resolutions?’ especially
in this current economy.В  But simple — and inexpensive — lifestyle
changes can make a big impact in preventing diabetes-related
complications and improving health and wellness to prevent disease.”

Weight gain is a major risk factor for pre-diabetes and type 2
diabetes, which affect nearly one in four Americans.В  In addition,
people with diabetes and those at risk for diabetes need to work
toward achieving a healthy weight to prevent deadly diabetes
complications, such as heart disease and stroke.

The American Diabetes Association offers cost-saving tips to help you
adhere to your New Year’s Resolutions:

В Investment advice – Invest 15 minutes a week to plan your grocery
shopping and menus.В  Studies show you pay more at the store when you
are not organized.В  When planning for the week, also invest time for
physical activity.В В  Bad timing – Fresh produce purchased out of
season is more expensive.В  Winter offers a variety of fresh fruits
and vegetables, including apples, pears, citrus fruits, squash,
carrots, and broccoli.В  If you crave summer produce, buy frozen or
canned varieties.В В  Embrace leftovers – Instead of making one large
chicken casserole to last the week, turn the chicken into two or three
meals.В  You will waste less food and enjoy dinnertime more.В В  Small
steps. Big rewards. – Going gung-ho on resolutions can make you spend
more money and lead to quicker burn out.В  Set smaller, attainable
goals for your nutrition and physical activity resolutions.В  Eat an
extra serving of vegetables three times a week or take a ten-minute
walk during your day.В В 

The American Diabetes Association’s nutrition and physical activity
guidelines for people with diabetes or those at risk for type 2
diabetes include:

Nutrition – People with diabetes have the same nutritional needs as
everyone else around the dinner table.В  Eat a diet high in fruits and
vegetables in a variety of colors.В  Choose whole grain foods over
processed grain foods.В  Eat lean meats, fish, and non-fat dairy.В  In
addition, be sure to watch your portions.В  Physical Activity – People
with pre-diabetes, diabetes or the general adult public should aim for
a minimum of 30 minutes of physical activity most days.В  Do things
that increase your heart rate and help you break a light sweat, such
as walking, doing yard work, swimming, or cleaning house.

The American Diabetes Association offers free tools to help you stick
to your New Year’s Resolutions:

MyFoodAdvisor(TM)В  – This new, interactive calorie and carbohydrate
counting tool helps you track what you eat, learn about different
types of food and plan meals wisely. Use it to browse and save
recipes, add up the carbs, fat and other nutrients you eat each day,
or find healthier alternatives to snacks you like.В  Visit
diabetes/myfoodadvisor.В  What Can I Eat? – This free, 32-page
diabetes guide outlines healthy food choices, step-by-step.В  The
booklet offers information on carbohydrate counting, eating out, and
sample menus.В  Call 1-800-DIABETES for your copy.В  ClubPed
– This
online tracker allows you to log your walking steps.В  It provides
tips and message board support as well.В  Visit

American Diabetes Association

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