Follow my journey from being overweight and addicted to ice cream, to running marathon's!

Tuesday, March 19, 2013

Guest Post for National Nutrition Month!

 I was recently approached by Carolyn, who blogs at Full on Fit, asking if I would be interested in having her write a guest post on the rise of Type 2 Diabetes and childhood obesity, an issue many families are facing. She has some personal family experience with this, and I do as well. Last year my 11 year old niece was diagnosed with Type 1 diabetes. I think this is valuable information!

Prevent Diabetes and Exercise During National Nutrition Month!

February was National Heart Month. Even though it’s one month of the year, it’s important to always be aware of conditions that may contribute to heart disease. Did you know that heart disease is just one consequence to develop if diabetes is left untreated? My young cousin was diagnosed with Type 2 Diabetes just a few short months ago, and I have been working ever since to try and gather information and create healthier habits for all my family members.

Now, as March is National Nutrition Month, it’s important to focus part of our prevention efforts on a healthy, nutritious diet. Here are some pointers:

Some Nutrition Tips
1. Make healthy meals at all times
It may seem tough at first if your family is not used to eating healthy meals on a regular basis. In order to make the switch, slowly try to mix in healthy options with each meal, until your whole meal is eventually made up of healthy choices.

Try this recipe for a creative, healthy appetizer:  

     1. Take 1 ½ pound eggplant and peel it
     2. Cut the eggplant into ½-inch slices
3. Sprinkle the eggplant slices with Kosher salt
4. Allow the slices to sit in a colander for 30 minutes and then, rinse them with cold water. Pat dry.
5. Combine 2 tablespoons of olive oil and 2 cloves of garlic in a small
         glass cup.
6. Microwave for about 20 seconds.
7. Mix ¼ cup of 2% Greek yogurt, ½ teaspoon of cumin, 1 teaspoon of
         dried mint, 2 tablespoons of water, salt to taste and a pinch of
         cayenne in a small bowl.
8. Heat an outdoor grill to medium-high or heat a grill pan over medium-high heat. Brush eggplants slices on both sides with oil and garlic.
9. Grill the eggplant for 15 minutes while turning frequently.
10. Drizzle the mint sauce on the eggplant slices.  Enjoy!

2.  Eat Plenty of Fruits and Vegetables
Fruits and vegetables contain antioxidants that fight free radicals. Free radicals are responsible for many chronic health conditions, including diabetes and heart disease.

3. Stay Away From Vending Machines and Fast Food
Most foods in vending machines, and fast food too, contribute to heart disease and obesity. Both of these health conditions are directly related to diabetes, and it's important to remember to make healthy choices at all times – even when on the road during a busy day.  

4. Eat lean protein.
Fatty proteins contribute to obesity, diabetes, and heart disease.  Try to have a portion of lean protein with each meal – it should take up ¼ of your plate at each regular meal, and is also a great option for a mid-morning or mid-afternoon snack.

My Exercise Tips
1. Exercise On a Regular Basis
Make exercise a priority by making it a regular part of your day Try to fit in 45 minutes – 1 hour each day for at least five days each week.

2. Enroll Kids in Organized Sports
Football, basketball, soccer, tennis, cheerleading, and others help kids to develop good exercise habits and social skills. Plus, the kids will be having so much fun they won’t even realize they are actually exercising!

3. Go Cycling
Most parks have numerous cycling trails for exercise and training. Cycling is visually and physically fun, and it’s an activity you can do as a whole family.

4. Do At-Home Workouts
At-home workouts are great because 1. you can work out in the comfort of your own home (thank for pointing out the obvious Carolyn…) and 2. you can decide what kind of workout you want to do! We like to do Zumba, Pilates and Yoga when we gather as a small group in my basement. Doctors from Syracuse’s Orthopedic Center explain various benefits of yoga, such as increased balance and posture, flexibility, bone and joint health, and even the ability to regulate stress. These are all great benefits to each and every one of us, regardless of our age and “experience” level! 

Have you or someone you know been affected by Diabetes?
What does your family do to stay active?
Do you like eggplant? ;)

Carolyn is a 20-something year old with a passion for life, fitness and overall well-being. She is an avid cycler, golfer and has been known to bust some serious moves on the dance floor. Check out Carolyn’s blog at



  1. Many of my students eat junk all the time and don't exercise. It is sad.
    I try to pack healthy lunches to be a good role model for them because they don't always see healthy foods at home.

    1. That is sad. I'm sure that's just what they see at home, so they do the same!

  2. Hi I'm a new follower !! Love the recipe!

  3. said to

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  4. WOW. You doing good, You are great blog owner, but you should upload posts more often.
    I almost gave up researching this topic. This website has a great theme also You're a blogger with skills. Please you need to write more


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