Worried About Diabetes? Focus on Diet

Mindfully managing diabetes means more than just monitoring blood sugar levels. It also means making prudent choices in your diet to address the risk factors of common diseases associated with diabetes, such as heart disease, high blood pressure and stroke. November is Diabetes Awareness Month, making this a good time to work with your physician and a dietician to create a meal plan that best suits your needs if you are at risk for diabetes. Research has shown that several nutritional elements may be helpful in managing diabetes-related issues:

Eat more magnesium-rich foods such as spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds.

Are You Exercising? No Excuses

Want to add years to your life? Make regular, moderate exercise part of your healthy lifestyle routine. Physical activity is good for the body, mind and spirit, helps maintain and improve the health of your heart, reduces the risk of diseases such as diabetes and Alzheimer's, promotes energy, quality rest and a healthy weight, helps manage unhealthy stress, and can address symptoms of mild to moderate depression.

So why isn't everyone exercising? People can always find excuses not to exercise, but really - there is no good reason. To reap all these benefits, all most people need is 30 minutes of moderate aerobic activity at least four days a week, including at least two days of strength training, and a stretching routine.

Migraines Ruining Your Day? Life?

Approximately 28 million Americans suffer from migraine headaches. Migraines are more common in women than in men, and are likely hereditary, as almost half of those suffering have family members with a history of migraines.

Characterized by recurring, intense, throbbing pain that is usually limited to one side of the head, migraines begin suddenly in and around the eye or temple, spreading to one or both sides of the head. The pain may be accompanied by loss of appetite, nausea and vomiting or a visual aura. To help prevent migraines, I suggest:

Keeping a diary to help you identify your own triggers.

3 Healthy Breakfast Choices

Skipping breakfast is rarely a good idea, but starting the day with unhealthy choices won’t do your body any favors either. It’s easy to eat right: the ideal breakfast should provide one quarter to one third of your day's protein, a fair amount of fiber (as low-glycemic carbohydrates) and little fat. Here are some quick, healthful ideas:

A bowl of whole-grain cereal with calcium-fortified, carageenan free, soymilk and some fruit. Add a tablespoon of freshly ground flaxseed on top as a source of omega-3 fatty acids.

A soy shake (blend 1/2 cake silken tofu, 1/2 cup apple juice, 1 cup frozen organic strawberries and 1 banana).