4 Simple Ways to Prevent Diabetes

In the United States, 24 million people are living with diabetes and 57 million more are at risk of developing type 2 diabetes. Over time, if it’s not controlled, type 2 diabetes can cause serious health problems like heart disease, stroke, and blindness.

Research shows that we can lower our chances of getting diabetes by doing the following:

• Eating healthy.
• Watching your weight.
• Being active.
• Controlling your blood pressure and cholesterol.

Don’t become a statistic. Prevent diabetes with simple changes.

Ask your GPNS Health Coach for help today at myGPNS.com.

Two 15-minute heart-pumping workouts give the same benefit as one 30-minute session

The third week in October is Respiratory Care Week.
Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.


Tips for exercise success:

1. Like belly dancing? How about walking around the mall? Choose activities that you enjoy, and develop a repertoire of several activities that you can enjoy.
2. Wear comfortable, properly fitted footwear and comfortable, loose-fitting, weather-appropriate clothing.
3. Make sure the activity fits into your schedule in a convenient way.
Listen to your favorite music to boost your energy. Some ideas are pop, dance, rock, and alternative genres.
4. Buddies really help! Surround yourself with supportive people, and decide what kind of support you need.
5. Don't overdo it. Do low- to moderate-level activities, especially at first. Over time, work up to exercising on most days of the week for 30-60 minutes.
6. Log your exercise with the GPNS Activity Tracker, and reward yourself with things other than food (massages, pedicures, and a new workout outfit are some ideas.) Nothing motivates like success!
7. If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

For more information and to contact your coach, visit myGPNS.com.

Believe In Yourself to Be More Active

Believing that you can leap barriers and achieve your goals—can help you to stick with your exercise program. One of the most powerful tools for building self-confidence is visualization: imagining the accomplishment of the changes or goals you're working to achieve. This prepares you to perform the activity itself. The technique is useful in many areas of life, and you may find it a powerful tool in staying strong, active, and healthy. Here's how to do it:

1. Identify the goal you want to visualize—for example, walking a golf course.
2. Find a comfortable place to sit and relax, minimizing distractions.
3. Close your eyes and imagine yourself on the golf course.
4. Now visualize yourself starting on your way, passing the golf carts, and setting off to walk the whole course.
5. Imagine yourself walking from hole to hole, enjoying the sunshine, the views, the fresh air, the good company and excellent play.
6. Finally, visualize yourself finishing the course and feeling great, both physically and emotionally.

For more information on healthier living and to contact your coach, visit myGPNS.com.

Brown-bag it! Save money and calories by taking your lunch to work this week.

October 11-15th is National School Lunch Week. Get in the spirit by taking your lunch to work. Use this grocery list and the simple recipes that follow to prepare five healthy and quick grownup lunches that cost under $5 each. (The list assumes you have light salad dressings available at home.)

Grocery List

Whole wheat pita bread
Romaine lettuce
2 tomatoes
1 cucumber
1 bag baby carrots
1 bag of apples & oranges
1 can of light tuna in water
1 can of salmon (split for two meals)
1 prepared grilled chicken
3 cans of low-sodium, broth-based soup

Recipe Ideas

1 pita with lettuce and grilled chicken with light Caesar dressing; baby carrots; and an apple.
Salmon lettuce wraps with light sesame Asian dressing; 1 can of broth-based soup; and an orange.
Tomato & cucumber salad with olive oil and vinegar; tuna salad on pita; baby carrots; and an apple.
1 can of soup; and grilled chicken on a bed of romaine with sliced apple and light vinaigrette.
Garden salad with salmon, tomato, cucumber, and baby carrots; an orange; and 1 can of soup.

For more information and to contact your coach, visit myGPNS.com.

New Recipe: Pumpkin Souffle

High in protein and fiber, and so delicious you’ll think it’s Thanksgiving. Great for breakfast or a post-workout mini meal.

Ingredients:

¾ cup pumpkin
3 egg whites
¼ cup 1% milk (skim is okay)
2 no-calorie sweetener packets
Pinch of salt
Cinnamon or pumpkin pie spice, to taste
1 tsp vanilla extract
½ cup Fiber One cereal or other whole grain dry cereal

Directions:

Combine all ingredients except the cereal. Mix thoroughly and microwave for 3 minutes, stirring half way through cooking time. Stir in cereal and enjoy!

Nutrition:

200 calories, 2.4 g fat, 230 mg sodium, 812 mg potassium, 44 g carbohydrate, 19 g fiber, 9 g sugar, 21 g protein