Instill These Four Lifestyle Changes and Forget Diabetes

                                                                    DIABETIC TESTER

Source: author- florixc, it.wikipedia Gnu 1.2

Do you have a loved one or a friend with diabetes?  Or is diabetes a disease that many of your family members are battling?  Then I encourage you to continue reading.

Diabetes is the seventh disease killer of Americans. It is also the leading cause of death due to heart attacks and strokes. A Study was done by the National Institute of Diabetes in 2010. It showed that there are 79 million adults in the U.S. who are diagnosed with pre-diabetes. The good news is that type two diabetes, (adult onset) can most likely be prevented.

As many of you already know, when a person develops diabetes, the body stops making enough insulin to convert the sugar (glucose) into a source of energy.  Because of this, the body ends up with far too much sugar that it is unable to convert.  As a result, multiple complications can develop which has the potential to dramatically change a person’s physical health. Some of the complications include; visual impairment, vascular and heart disease, and renal failure.

These diseases have an horrific effect on any individual. In the event of kidney failure, dialysis will be required; most times it will be 3 times per week. Vascular disease can lead to amputations, and heart disease can cause a heart attack. The eyes may not only become visually impaired, but may develop complete blindness.

Now despite all of that gloom and doom, there is still some good news I’d like to report.  In many cases, You can guard yourself from ever becoming inflicted with diabetes in the first place.  All you have to do to protect yourself is to act upon these four important lifestyle changes.

1)Eat a Well Balanced Diet Every Day

Your diet should include a variety of:

Wholegrain foods like pastas and breads. They not only have a better nutritional value, but they tend to keep you feeling full longer. Be careful to watch the carbohydrate count.

fiber foods.  They help to balance the carbs you eat and they also have a great filling effect. Some of the best fiber foods are:

Berries, Avocados, Lentils and black beans, and  Broccoli

2) Don’t Smoke – Tobacco by itself has a lot of possible health hazards. It increases the risk of lung and mouth cancer, and seriously damages the respiratory system. It can also cause high blood pressure, and causes babies to be born prematurity with medical complications. Smoking in relation to diabetes constricts the blood vessels in the hands and feet, which causes swelling, dryness, and eventual ulceration. Ulcers may eventually lead to Amputation. So the best thing to do is not to smoke.   Of course, this is easier said than done.  If you are a smoker, you should start to dramatically cut down so you can eventually stop smoking. Many people find it difficult to stop. Anyone with difficulty should consider using the nicotine patches. The patches should help in the weaning process from the smoking habit.

3) Increase Your Activity Level- Activity is essential for all of us. We need physical activity in our lives every day to keep our bodies functioning and healthy. Regular exercise is a great component that helps to keep the blood sugar level within normal limits.

4) Keep weight within the normal limits- Perhaps the best benefit of exercise is weight loss, and or maintenance. If we can keep our weight within normal limits, the chances for developing diabetes will be seriously diminished. Usually, the older a person gets, the less active that person becomes. So an increase in body weight will naturally develop due to the decrease in activity. But there are many people who are naturally overweight because of making poor dietary choices. This is a sure precursor to type two diabetes.  Weight loss can be difficult but it is obviously worth the effort.

So for a lifestyle change that would help prevent diabetes in the future, remember these four things. Eat three nutritious meals every day, including snacks; no smoking, increase your physical activity, and maintain your body’s weight within its normal weight range.

Healthy trails to you





8 Healthy Mantras to Live by

Here are a few mantras I repeat a lot to myself. I don’t use all of them every day, but these are the ones that works well for me. If you need a little encouragement today, or any day, perhaps you will get some use out of them.

1)<strong> “Make your life’s work something you truly care about”. Someone once said, If you work at something you truly enjoy doing, you’ll never actually work another day in your life. I believe this states the obvious, but it will play a major role in lessoning the body’s stress. When you are doing something you truly love to do, chances are your life will be more fulfilling and satisfying. And as an added bonus, it will help to keep the blood pressure at a normal level; lessening the potential for the development of heart disease and stroke.

Photo from Wikimedia Commons

2) “An apple a day, will keep the doctor away.” Treat your body as if you truly love it. An apple is a very healthy food and is loaded with nutrients. But if you simply eat right in general, exercise regularly, and drink plenty of fluids I believe you are on the right track for keeping the doctors away. I should probably add that you should actually see all of your regular doctors for the yearly physical examinations. Not only your PCP but also include the dentist, the gyn doctor, the eye doctor, and any other doctor your PCP has recommended that you see.

3) “Be slow to anger and slow to take offense.” I believe that we all make mistakes in our lives at some point. People sometimes do and say crazy things. But getting angry at someone doesn’t help matters much. Anger can be all to consuming and is potentially damaging to your health. The same goes for jealousy, greed, and fear. Do away with them before they do away with you.

4) “You are entirely up to you.” From: Make your body. make your life.” Look good, feel good, and be good. This gives you a big boost in your self esteem. Emotional health is just as important as our physical health. So take notes 🙂 Some say that the first impression is always the best, and some say clothes make the man. I will resort back to mantra #2…”Treat your body as if you truly love it.” When you know that you look good, it will automatically help to make you feel good and adds a great boost to your self esteem. No need to hesitate in making the appropriate decisions at work, or anywhere else; because if you “be good”, you’ve done your home work. Therefore you can speak and walk with confidence and others will jump at the chance to walk and work with you.

Photo:Wikimedia commons-CC-SA-2.5

5) “Live Love and Laugh”. I wish I could credit the person who initially said this but I’m unable to do so at this time. This mantra suggest that I should enjoy my life and live it to the best of my ability; also that I should maintain an awesome sense of humor. It also says to me that I should not be afraid to love or to be loved. This mantra is a great shot in the arm for anyone who may be down on themselves a bit. Live love and laugh helps to present a positive attitude which is so important when attempting to accomplish just about anything.

Photo from Wikimedia commons

6) “You will never know your limits unless you push yourself to them.” from: We all would like to enjoy a healthy lifestyle. For some of us, this will take a little more work than others. But I believe the goal is worth every bit of the price we pay to achieve it. To get yourself in good physical shape you may only need to lose a few pounds, or 100 pounds. You may only need to exercise a few days a week, or every day for 30 to 45 minutes. Whatever it is you need to do to get into shape, or to reach some other desired goal, You won’t know if you can do it if you don’t try..and try with conviction by pushing yourself to success.

7) “If you wait for perfect conditions you will never get anything done.” from: A lot of us are guilty of procrastination. We wait for the perfect conditions or the perfect time. But that time may never come. That is the reason why I like this mantra. It is not just challenging, but it encourages me to work on accomplishing what I need to accomplish. Don’t wait for the perfect moment to come because in all actuality, it may never get here. Now is the right time to make it happen for you.

8)) “Nothing hurts more than just sitting on a couch.” from: So what do you think? We will all be blessed with another tomorrow? I hope so, but sadly none of us knows what tomorrow will bring. But we do have today, and we do have this precious moment in time. I’m not advocating that we should be busy all the time. Rest is good, and we all should rest at some point during the day. It helps our bodies to rejuvenate. However, one of our biggest problems is procrastinating, or simply falling through on what we started out to do. If you are hurting, wouldn’t life hurt a lot less if you would simply get off the couch and get involved fixing what needs to be fixed, or doing something truly constructive. It could be something as simple as helping someone else with a dire need. Go for it.

Hopefully these mantras have been helpful to you. There is no reason why you can’t add to the list and make up a few of your own. Use works for you and start that custom today.
Healthy trails to you

What Encourages You?

What encourages you?
Greetings Healthy Warriors
Thank you for your visit today. In this blog I decided to tell you a little more about myself by sharing with you why I am now known as the healthy warrior.

I heard a quote some time ago that was very encouraging to me. I heard it from a very good friend during a casual conversation one day. It goes something like this: “It doesn’t matter how far you fall, rather, it is how soft you land.”

This quote gave me some encouragement when I was at a particularly low point in my life. I was faltering and seeming not to be making much progress on things I cared about. It also was a time that my physical health was declining. I had little energy to speak of and I was beginning to be more introverted.

On that day, because of the quote from my friend, I realized that I was actually in a falling mode. I would have most likely continued in a hard downward spiral if I didn’t muster up a way to have a successful landing somehow. She jolted me into the realization that I needed to become proactive in order to have a smooth landing. I needed to get out of the slump that I was in. That’s when I was able to preveent myself from falling…somehow. Instead, with renewed determination I began a posive move forward.

No more pity parties for me. Of course I did all the normal things anyone would do who truly wanted to become physically fit and healthy. I believe because I took a personal interest in the reasons for my faltering condition, is what enabled me to have a soft landing. In other words I stopped ignoring my problems, but instead I focused on how to fix them. I became proactive.

In my case, I know I needed to eat healthier and become more active. So instead of isolating myself every day, I became more involved with life. I enrolled in an evening class at our neighborhood community school (computer 101); I helped out with my ageing parents more, and enjoyed visiting with people in general; especially my children and grandchildren.

I found out that the more proactive I was, the more my attitude changed. I became a positive thinker and realized that I did not have to be doomed to living as an unhealthy old lady for the rest of my life…and I decided that I was not old and that I did have a life. Being involved with productive issues, and keeping a positive attitude, is what really helped to turn my life around.
Thankfully I’ve lost well over a hundred pounds, I’m eating healthy, and working out some, and I’m a lot stronger physically. I love doing the water aerobics better than any of the other exercises. Frankly it really doesn’t matter what type of exercise you decide to do, just do it.

So if your life is faltering because of your weight… or for any other reason, I suggest that you get involved with things that mean a lot to you. It will help to lift you out of your depression (or funk) so you will be able to do what you need to do for yourself.
Good luck in reaching your goals and for having a soft landing.
Healthy trails to you.

4 Steps to Detoxification

I found this on rishikajin . com website. I thought it was interesting.
Healthy trails to you.

Your 4- step guide to Detoxification.
I thought this was interesting. Sow this on

Sleep –- Probably the most important step in getting the clean–up campaign right. One thing which works like a dream is ‘restful sleep’. During sleep, our body works at detoxifying our system and sweeps it clean of all the damage done during the day. Most importantly, it works at restoring our hormonal balance and spikes up the immune system to cope with the next day’s work. Good sleep is linked to good appetite control which means it ensures that you don’t binge the next day and works backwards at reducing our guilt associated with binge eating.

Food — Eating every two hours is not half as difficult as it seems and works wonderfully at reducing our chances of overeating. Having fruits, nuts or wholesome homemade breakfast within 15 minutes of rising helps nourish the system and a well–nourished system is less likely to drown itself in tea, coffee or ‘social drinking’. It is also more likely to feel hungry often in the day.
Staying in touch with your body’s hunger signals and feeding it according to its needs is the crucial aspect of preventing the unhealthy ‘fasting and feasting’ eating pattern, now well established as the classic pattern of creeping obesity (10 kilos in five years syndrome).


Exercise — We owe our body some movement. It’s not designed for a sedentary lifestyle. Be it a Merc or a cycle, both ought to be used at their optimum working levels. Exercise improves blood and nutrient flow to the cells and removes (and recycles) toxins.
t’s an effective way of nourishing and cleaning our system. Hence, people who workout regularly have a clearer stomach, ruling out the panic mode which often compels people to opt for enemas. We must be able to naturally and efficiently let go off the waste products.
A forced expulsion via pills/ powders/ steam/ sauna may not only make us run to the loo multiple times a day but also wash off the important Vitamin B and intestinal flora and fauna. Lost flora and fauna leads to more toxicity because of impaired digestion – the exact opposite of what you expected.
A regular workout stimulates what is called the ‘larger than life kidney’ or the ‘third kidney’ of the body – the skin. The process of sweating as a result of exercise is the best detox for your body.


State of Mind — An obsession with weight or trying to squeeze into a particular size of clothes speaks volumes of the mind’s imbalance. When the attitude is that of mindless compliance to a fitness or fashion trend, the damage is done even before you subject yourself to a fad diet.
Detoxification begins when the mind accepts the body exactly the way it is and nourishes it out of a sense of responsibility and joy instead of depriving it out a sense of shame and punishment.