REV UP YOUR BODY FOR THE NEW YEAR with the 3 R'S
"I am motivated to continue my exercise program to be healthy; to be able to fit into those drop dead outfits; and to continue to hear how young and fit I look."
-- Faith, Exercise Advisor for Diabetes: Living My Best Life
Washington, DC - Did you enjoy special holiday food? Did you sit and relax with friends and family? Is your waistline telling a tale? You are not alone, the benefits of physical activity, such as lower blood pressure and cholesterol, make exercise and healthy eating a priority for all of us. This is especially true for people like Faith who have diabetes.
When people with diabetes and pre-diabetes combine inactivity with excess body fat, they can develop greater insulin resistance. This makes it harder to control blood sugar levels, leading to increased risk for health complications. Read below as Faith shares her strategies for exercise and just how good it can make you feel.
Faith knows what it takes to make caring for her body a priority. Her three R's can help you to Reduce, Revive and Reward as you look forward to a healthy 2006.
1. REDUCE Calorie Intake
* Increase the amount of fresh vegetables in your diet
* Decrease amounts of meats, sweets, starches and fats in your diet
* Explore low-fat, fat-free and sugar-free substitutes for your favorite foods
* Eat small nutritious meals throughout the day
2. REVIVE Your Stride
* Introduce bits of exercise each time
* Work up to three 1-hour sessions per week
* Add weight-bearing and flexibility to your regular routine:
- carry 2-lb weights or add stair climbing to your usual walk around the block
- include stretches of the arms and body and from head to toe
* Find a workout buddy and motivate each other to keep going
* Enroll in a wellness center to find the right exercise program for you
3. REWARD Yourself
* Give yourself treats to stay motivated:
- Exercise 3 times a week - buy yourself a comfortable pair of shoes
- Stay on your plan all month - take yourself out to dinner
* Also reward and celebrate as you reach key goals:
- Lose 10 pounds - take yourself and a friend on a healthy retreat
- Lower blood pressure or cholesterol to healthy levels - throw a party with healthy food and lots of dancing!
For more tips on managing diabetes go to www.healthmarkmultimedia.com and see the Spotlight section on Diabetes: Living My Best Life.
Diabetes: Living My Best Life takes a patient-centered approach, using personal stories to illustrate improved skill in the self-management of diabetes. Four African-American women share their experiences and provide a framework for understanding the real-life challenges of monitoring blood sugar levels, planning food and nutrition, increasing exercise and physical activity, and improving medical care.
This CD-ROM is available for $19.95, an institutional version for Diabetes Educators is available for $150.00. To see a demonstration and try an interactive tool go to www.Diabetesbestlife.com
HealthMark Multimedia, LLC, a certified woman-owned business, combines graphics, audio, video, and text to develop award-winning interactive, user-friendly software and web sites for patient education, self-management, and decision making. HealthMark Multimedia uses an established network of medical experts, as well as patients and lay caregivers, to review and test products for accuracy, relevance, and usefulness.
For more information go to Health Mark Multimedia or contact Christie Rhodes at 202-265-0033.
-- Faith, Exercise Advisor for Diabetes: Living My Best Life
Washington, DC - Did you enjoy special holiday food? Did you sit and relax with friends and family? Is your waistline telling a tale? You are not alone, the benefits of physical activity, such as lower blood pressure and cholesterol, make exercise and healthy eating a priority for all of us. This is especially true for people like Faith who have diabetes.
When people with diabetes and pre-diabetes combine inactivity with excess body fat, they can develop greater insulin resistance. This makes it harder to control blood sugar levels, leading to increased risk for health complications. Read below as Faith shares her strategies for exercise and just how good it can make you feel.
Faith knows what it takes to make caring for her body a priority. Her three R's can help you to Reduce, Revive and Reward as you look forward to a healthy 2006.
1. REDUCE Calorie Intake
* Increase the amount of fresh vegetables in your diet
* Decrease amounts of meats, sweets, starches and fats in your diet
* Explore low-fat, fat-free and sugar-free substitutes for your favorite foods
* Eat small nutritious meals throughout the day
2. REVIVE Your Stride
* Introduce bits of exercise each time
* Work up to three 1-hour sessions per week
* Add weight-bearing and flexibility to your regular routine:
- carry 2-lb weights or add stair climbing to your usual walk around the block
- include stretches of the arms and body and from head to toe
* Find a workout buddy and motivate each other to keep going
* Enroll in a wellness center to find the right exercise program for you
3. REWARD Yourself
* Give yourself treats to stay motivated:
- Exercise 3 times a week - buy yourself a comfortable pair of shoes
- Stay on your plan all month - take yourself out to dinner
* Also reward and celebrate as you reach key goals:
- Lose 10 pounds - take yourself and a friend on a healthy retreat
- Lower blood pressure or cholesterol to healthy levels - throw a party with healthy food and lots of dancing!
For more tips on managing diabetes go to www.healthmarkmultimedia.com and see the Spotlight section on Diabetes: Living My Best Life.
Diabetes: Living My Best Life takes a patient-centered approach, using personal stories to illustrate improved skill in the self-management of diabetes. Four African-American women share their experiences and provide a framework for understanding the real-life challenges of monitoring blood sugar levels, planning food and nutrition, increasing exercise and physical activity, and improving medical care.
This CD-ROM is available for $19.95, an institutional version for Diabetes Educators is available for $150.00. To see a demonstration and try an interactive tool go to www.Diabetesbestlife.com
HealthMark Multimedia, LLC, a certified woman-owned business, combines graphics, audio, video, and text to develop award-winning interactive, user-friendly software and web sites for patient education, self-management, and decision making. HealthMark Multimedia uses an established network of medical experts, as well as patients and lay caregivers, to review and test products for accuracy, relevance, and usefulness.
For more information go to Health Mark Multimedia or contact Christie Rhodes at 202-265-0033.
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