Good Health Is Just A Step Away By Laurie Esposito Harley

There's no reason to feel out of control when you've been diagnosed with diabetes. Diet and exercise have been proven to slow the progress of the disease and even prevent it.

Losing just a few pounds will help control your diabetes or lessen your chances of getting the disease. Eating smaller portions is a great way to lose weight while still enjoying foods that you love. If you don't usually eat fruits and vegetables, try dressing them up; you just might like them!

Below are some suggestions for people who are at-risk and are attempting to drop a few pounds. If you have been diagnosed with diabetes, consult your dietician or doctor regarding appropriate foods.

• Apples, carrots, or celery dipped in peanut butter.
• Fresh kiwi, strawberries, or peaches dipped in COOL WHIP® FREE Whipped Topping.
• Green and red peppers, carrots, and cucumbers dipped in low-fat, low-calorie Ranch dressing. Or try this diabetic Ranch dressing recipe.

Exercise is another important factor in determining your risk of getting diabetes. As with any exercise program, be sure to discuss your plans with your doctor before you begin.

The American Diabetes Association has a great club on their Web site called ClubPed. It's a great way to track your steps and earn cool rewards while you do it! In addition, they offer tips to include exercise in your daily routine. Examples are parking far away from the store so that you have to walk a little bit more, take the stairs instead of the elevator, and do some gardening or raking. Other ideas include:

• Flex your muscles while your sitting at your desk at work.
• Turn up the music while you do housework and dance. (I do this every time I wash the dishes!)
• If you have young children or grandchildren, get them involved. They love to exercise and will definitely make it fun.
• Take a walk during your lunch break or after dinner with your family.

The Physician and SportsMedicine Web site recommends aerobic exercises, such as biking, swimming, jogging or walking as a way to reduce your risk. In order to benefit from such activities, you must work "strenuously enough to raise your pulse and make you breathe harder." Thirty minutes or more each day at least three times a week will bring maximum benefits; however if you aren't currently exercising, be sure to start slowly. Check out "Get Up and Get Moving!" in the archives to read about starting an exercise program.

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