How Parents Can Help Prevent Type Two Diabetes

Special thanks to today's guest blogger, Carolyn from the blog Full On Fit. Carolyn is shining the light on Type Two Diabetes, one of the fastest growing childhood diseases in America. I have a sweet friend who struggles daily with her son's Type 2 Diabetes, that being said I would like to take a moment to stress that not all Type 2 Diabetes cases stem from nutrition habits and lack of exercise but, for the majority it does and can be prevented. I hope you enjoy Carolyn's post. Please take a moment to visit www.fullonfit.blogspot.com and say hi to Carolyn from the Give Them Roots family!

Since February was National Heart Month, it’s important to take the time to learn ways that families can work together to practice healthy habits for long-term heart health. Only a few months ago, my family found out that one of my younger cousins was diagnosed with Type 2 Diabetes, and it changed our whole outlook on overall health and well-being. According to Syracuse’s St. Joseph’s Cardiac Hospital, Type 2 and heart disease have a clear connection, which is why, it is so important for families to become aware of Type 2 Diabetes, and ways they can prevent it right from home through some nutrition and exercise tips!
Nutritional Tips
Use a Smaller Plate
One great tip is to use a smaller plate when you're eating a meal. This is a great way to teach kids about portion control because it is like a mind trick. You actually think you're eating more food when you put it onto a smaller plate as opposed to a larger one!
Don't Drink Calories

One of the worst things a kid can do is drink their calories. Liquid calories do not fill your child up, yet they will still be gaining weight because of all of the excess calories they're consuming. If they’re going to drink calories, make them worthwhile – like milk and non-artificially sweetened juices.
Eat Very Slowly

Eating food a little more slowly is a great way for kids to have time to know when they're full and when they need to stop eating. It takes about 15-20 minutes for your brain to start signaling feelings of being full. This helps to prevent that overly-full feeling that we all hate happens to us when we scarf our food down.
**A Healthy Recipe!

One of the easiest healthy recipes I've created for my cousins is an apple nacho platter. Instead of regular nachos and cheese, we slice up apples and drizzle sugar-free caramel and dark chocolate on top. We then top that off with some mini marshmallows and walnuts. It's a healthy and sweet alternative that the kids will literally look for every single day.
Exercise and Activity Tips
Exercise – Yes, Even in the Cold Weather!

One problem that many parents have is that they do not exercise in cold weather with their kids. You have two options here:

1. Instead of working out outside, try to workout in your living room to stay warm. There are tons of workout videos, and Yoga, Pilates and Zumba videos you can try!
2. Get outside anyway! If you live someplace snowy, get outside and

go skiing, ice skating, sledding, or build a snow fort to use during
snowball fights! Any activity is better than none!

Get Outside As Much As Possible

Changing up your scenery and getting some fresh air does the body good. There are so many activities you can do as a family together – here are a few of our favorites:

- walks or bike rides around the neighborhood

- swimming at the local lake (or pool)

- nature hikes in the woods

- have scavenger hunts or obstacle courses in the neighborhood

- getting the neighbors together to play soccer, kickball, capture-

the-flag, tag, etc.
Schedule Your Workouts
You might find it more worthwhile to schedule your workouts so that they become a priority and a regular scheduled activity. If your workout activities are scheduled you’re more likely to stick to them and not make excuses that you don’t have the time! You do have the time – because it’s already scheduled in!

Be Creative and Try New Things
A great way to keep kids interested in participating in regular exercise is to try new things. One week you might find hula hooping to be fun and the next you could try dance. It's all about keeping things fresh and new for your kids to keep them engaged and their bodies healthy.

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 known to bust some serious moves on the dance floor. Check out Carolyn’s blog at http://fullonfit.blogspot.com/!