Recommended Diabetes Diet

A variety of foods made from wheat. (Photo credit: Wikipedia)

PORTSMOUTH, Va. (Aug. 11, 2010) Lt. j.g. Christina Bologna shows a diabetic patient at Naval Medical Center Portsmouth (NMCP) the proper way to read food labels to help monitor her blood-sugar levels. The girl is visiting NMCP for the annual Diabetes Marathon, a day to update diabetic children's school health plan and to refresh the participants' knowledge of the ongoing care needed to manage the disease. (U.S. Navy photo by Mass Communications Specialist 2nd Class Riza Caparros/Released) (Photo credit: Wikipedia)

A diabetes diet, medically referred to as medical nutrition therapy for diabetes, translates into eating a variety of nutritious foods in moderate quantities and sticking to regular meal times. Rather than a restrictive diet, a medical nutrition therapy is a healthy eating plan that is naturally rich in nutrients and low in calories and fats, with emphasis on vegetables, fruits and whole grains.

Details of the diet
With the help of a dietitian, you can put together a diet based on your tastes, health goals and lifestyle, with valuable information on how you can change your eating habits. A diabetes diet should contain the following recommended foods.
- Healthy carbohydrates: Simple carbohydrates and complex carbohydrates (starches) are broken down into glucose during digestion. It is very important that you focus your diabetes diet on healthy carbohydrates such as vegetables, whole grains, fruits, legumes (lentils, beans and peas) and low fat dairy products.
- Healthy fats: Focus your diabetes diet on foods containing polyunsaturated and monounsaturated fats such as almonds, avocados, olive, canola, peanut oils and walnuts. Even though these fats can help lower cholesterol levels, it is important to eat them sparingly.
- Fiber-rich foods: Fiber is very essential as it helps in controlling blood sugar and decreasing heart disease risks. Vegetables, fruits, legumes, and whole wheat flour are all fiber-rich foods.
- Healthy fish: Fish is one of the best alternatives to high fat meats, and is highly recommended by nutritionists. Cod, tuna, and halibut all have less saturated fats and cholesterol compared to poultry meat.
Additionally, salmon, tuna, mackerel, bluefish and sardines are rich in Omega-3 fatty-acids which are very effective in promoting heart health by lowering triglycerides. It is however important to avoid fried fish and fish high in mercury such as swordfish, tilefish and king mackerel.

Creating the diabetes diet plan
There are several ways to creating a diabetes diet that keeps your sugar levels within the normal range. With the help of a dietitian, you may find a combination of different methods working for you.
- Counting carbohydrates: Since carbohydrates are broken down into glucose, they have a huge impact on blood glucose levels. It is therefore important that you ensure the amount of carbohydrates are the same in your diets, especially if you are on medication.
- Exchange system: It is highly recommended that you adopt an exchange system that groups foods into categories including carbohydrates, meat substitutes, fats and meats.
- Glycemic Index: The glycemic index is used by many diabetic people to select foods, particularly carbohydrates. Those foods with high glycemic index are associated with increase in blood sugar levels than those with low glycemic index. Bread, cereals and whole grain rice among other complex carbohydrates that are high in fiber, have low glycemic indices than simple carbs such as white rice and bread.

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Type 2 Diabetes - Living With Depression and Diabetes Puts You At an Increased Risk of Early Death

English: Overview of the most significant possible symptoms of diabetes. See Wikipedia:Diabetes#Signs_and_symptoms for references. Model: Mikael Häggström. To discuss image, please see Template talk:Häggström diagrams (Photo credit: Wikipedia)

A new review of evidence published in the journal General Hospital Psychiatry has found people living with diabetes who also have untreated depression, are at an increased risk of dying before their time.
This review focused on more than 42,000 people who were living with either Type 1 or Type 2 diabetes together with depression.
The team reviewing the information discovered depression was associated with a 1.5 fold increase in the risk of dying early. In 4 of the studies reviewed, a 20 percent higher risk of cardiovascular death was found to be associated with those living with co-morbid depression as well as Type 1 or Type 2 diabetes.
Diabetes is the world's fastest growing chronic disease according to Diabetes Australia, and on December 20, 2006 the UN General Assembly passed a UN Resolution No. 61/255 stating diabetes is recognized as a major health crisis facing all nations of the world. The most recent figures show the number of people living with this disease:

• is expected to rise from 382 million in 2013 to 592 million by the year 2035, and
• 80% live in low and middle-income countries.

Approximately 30 percent of all people diagnosed with diabetes experience symptoms of depression.
Mijung Park PhD., lead author of the review, made the following comments on this...
"Depression consistently increased the risk of mortality across virtually all studies. We can now postulate that the harmful effect of depression is universal to individuals with diabetes."
An associate professor of medicine and epidemiology at Johns Hopkins University in Baltimore, Todd Brown M.D. Ph.D., reports it is extremely common to see a patient with:

• Type 2 diabetes,
• high blood pressure,
• obesity, and
• depression

go into a downward spiral when faced with these co-morbidities...
"Obesity can lead to worsening metabolic status that can lead to hopelessness and decreased physical activity, which in turns worsens obesity, and the cycle continues," Dr. Brown said.
Depression is a highly treatable condition and if you are struggling with signs of depression, please do not suffer alone. Feeling sad, blue and depressed at times is common for everybody. But if you feel down for two or more weeks, talk with your doctor as you may have depression. The good news is there are treatments that can help.
Speak to your doctor about how you feel and what you are going through as they will be able to ensure you get the right help - counseling or medicine can help you feel better. You will be able to start enjoying life again and you will be able to find it easier to take care of your blood sugar levels.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

Article Source: http://EzineArticles.com/?expert=Beverleigh_H_Piepers

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BUILD YOUR SELF ESTEEM, A STARTER GUIDE TO SELF IMPROVEMENT

Image via Wikipedia

By Adenuga Sunday Joseph

So how do you stay calm, composed and maintain self esteem in a tough environment? Here are some tips you may to consider as a starter guide to self improvement.

Imagine yourself as a Dart Board. Everything and everyone else around you may become Dart Pins, at one point or another. These dart pins will destroy your self esteem and pull you down in ways you won’t even remember. Don’t let them destroy you, or get the best of you. So which dart pins should you avoid?

Dart Pin #1 : Negative Work Environment
Beware of “dog eat dog” theory where everyone else is fighting just to get ahead. This is where non-appreciative people usually thrive. No one will appreciate your contributions even if you miss lunch and dinner, and stay up late. Most of the time you get to work too much without getting help from people concerned. Stay out of this, it will ruin your self esteem. Competition is at stake anywhere. Be healthy enough to compete, but in a healthy competition that is.

Dart Pin #2: Other People’s Behavior
Bulldozers, brown nosers, gossipmongers, whiners, backstabbers, snipers, people walking wounded, controllers, naggers, complainers, exploders, patronizers, sluffers… all these kinds of people will pose bad vibes for your self esteem, as well as to your self improvement scheme.

Dart Pin #3: Changing Environment
You can’t be a green bug on a brown field. Changes challenge our paradigms. It tests our flexibility, adaptability and alters the way we think. Changes will make life difficult for awhile, it may cause stress but it will help us find ways to improve our selves. Change will be there forever, we must be susceptible to it.

Dart Pin #4: Past Experience
It’s okay to cry and say “ouch!” when we experience pain. But don’t let pain transform itself into fear. It might grab you by the tail and swing you around. Treat each failure and mistake as a lesson.

Dart Pin #5: Negative World View
Look at what you’re looking at. Don’t wrap yourself up with all the negativities of the world. In building self esteem, we must learn how to make the best out of worst situations.

Dart Pin #6: Determination Theory
The way you are and your behavioral traits is said to be a mixed end product of your inherited traits (genetics), your upbringing (psychic), and your environmental surroundings such as your spouse, the company, the economy or your circle of friends. You have your own identity. If your father is a failure, it doesn’t mean you have to be a failure too. Learn from other people’s experience, so you’ll never have to encounter the same mistakes.

Sometimes, you may want to wonder if some people are born leaders or positive thinkers. NO. Being positive, and staying positive is a choice. Building self esteem and drawing lines for self improvement is a choice, not a rule or a talent. God wouldn’t come down from heaven and tell you – “George, you may now have the permission to build self esteem and improve your self.”

In life, its hard to stay tough specially when things and people around you keep pulling you down. When we get to the battle field, we should choose the right luggage to bring and armors to use, and pick those that are bullet proof. Life’s options give us arrays of more options. Along the battle, we will get hit and bruised. And wearing a bullet proof armor ideally means ‘self change’. The kind of change which comes from within. Voluntarily. Armor or Self Change changes 3 things: our attitude, our behavior and our way of thinking.

Building self esteem will eventually lead to self improvement if we start to become responsible for who we are, what we have and what we do. Its like a flame that should gradually spread like a brush fire from inside and out. When we develop self esteem, we take control of our mission, values and discipline. Self esteem brings about self improvement, true assessment, and determination. So how do you start putting up the building blocks of self esteem? Be positive. Be contented and happy. Be appreciative. Never miss an opportunity to compliment. A positive way of living will help you build self esteem, your starter guide to self improvement.

Buiding Self Esteem

Image via Wikipedia

By Adenuga Sunday Joseph

So how do you stay calm, composed and maintain self esteem in a tough environment? Here are some tips you may to consider as a starter guide to self improvement.

Imagine yourself as a Dart Board. Everything and everyone else around you may become Dart Pins, at one point or another. These dart pins will destroy your self esteem and pull you down in ways you won’t even remember. Don’t let them destroy you, or get the best of you. So which dart pins should you avoid?

Dart Pin #1 : Negative Work Environment
Beware of “dog eat dog” theory where everyone else is fighting just to get ahead. This is where non-appreciative people usually thrive. No one will appreciate your contributions even if you miss lunch and dinner, and stay up late. Most of the time you get to work too much without getting help from people concerned. Stay out of this, it will ruin your self esteem. Competition is at stake anywhere. Be healthy enough to compete, but in a healthy competition that is.

Dart Pin #2: Other People’s Behavior
Bulldozers, brown nosers, gossipmongers, whiners, backstabbers, snipers, people walking wounded, controllers, naggers, complainers, exploders, patronizers, sluffers… all these kinds of people will pose bad vibes for your self esteem, as well as to your self improvement scheme.

Dart Pin #3: Changing Environment
You can’t be a green bug on a brown field. Changes challenge our paradigms. It tests our flexibility, adaptability and alters the way we think. Changes will make life difficult for awhile, it may cause stress but it will help us find ways to improve our selves. Change will be there forever, we must be susceptible to it.

Dart Pin #4: Past Experience
It’s okay to cry and say “ouch!” when we experience pain. But don’t let pain transform itself into fear. It might grab you by the tail and swing you around. Treat each failure and mistake as a lesson.

Dart Pin #5: Negative World View
Look at what you’re looking at. Don’t wrap yourself up with all the negativities of the world. In building self esteem, we must learn how to make the best out of worst situations.

Dart Pin #6: Determination Theory
The way you are and your behavioral traits is said to be a mixed end product of your inherited traits (genetics), your upbringing (psychic), and your environmental surroundings such as your spouse, the company, the economy or your circle of friends. You have your own identity. If your father is a failure, it doesn’t mean you have to be a failure too. Learn from other people’s experience, so you’ll never have to encounter the same mistakes.

Sometimes, you may want to wonder if some people are born leaders or positive thinkers. NO. Being positive, and staying positive is a choice. Building self esteem and drawing lines for self improvement is a choice, not a rule or a talent. God wouldn’t come down from heaven and tell you – “George, you may now have the permission to build self esteem and improve your self.”

In life, its hard to stay tough specially when things and people around you keep pulling you down. When we get to the battle field, we should choose the right luggage to bring and armors to use, and pick those that are bullet proof. Life’s options give us arrays of more options. Along the battle, we will get hit and bruised. And wearing a bullet proof armor ideally means ‘self change’. The kind of change which comes from within. Voluntarily. Armor or Self Change changes 3 things: our attitude, our behavior and our way of thinking.

Building self esteem will eventually lead to self improvement if we start to become responsible for who we are, what we have and what we do. Its like a flame that should gradually spread like a brush fire from inside and out. When we develop self esteem, we take control of our mission, values and discipline. Self esteem brings about self improvement, true assessment, and determination. So how do you start putting up the building blocks of self esteem? Be positive. Be contented and happy. Be appreciative. Never miss an opportunity to compliment. A positive way of living will help you build self esteem, your starter guide to self improvement.

How To Take Control of Your Life

Image by Getty Images via Daylife

By Adenuga Sunday Joseph

At first glance, it would seem that positive thinking and Attention Deficit Disorder (ADD) have nothing to do with one another. But many of us with ADD develop negative thinking patterns because we become frustrated by our challenges and frequent feelings of being overwhelmed. This negative outlook then makes it even harder for us to manage those challenges and move forward.

Practicing positive thinking allows people with ADD to focus on our strengths and accomplishments, which increases happiness and motivation. This, in turn, allows us to spend more time making progress, and less time feeling down and stuck. The following tips provide practical suggestions that you can use to help you shift into more positive thinking patterns:

1. Take Good Care of Yourself
It's much easier to be positive when you are eating well, exercising, and getting enough rest. When you remember that nothing is more important than you, your health, then you will know that taken good care of yourself is the only thing that can keep you alive and well. Your money is useless to you when you die, your work becomes meaningless to you when you die. Staying alive is the only reason why these things are important, so once again, don't forget the first point, take good care of yourself.

2. Remind Yourself of the Things You Are Grateful For
Stresses and challenges don't seem quite as bad when you are constantly reminding yourself of the things that are right in life. Taking just 60 seconds a day to stop and appreciate the good things will make a huge difference. So many good things around, you are alive, life is good; you are living in this age of ease and technological advancement, be grateful for all these small things around you.

3. Look for the Proof Instead of Making Assumptions
A fear of not being liked or accepted sometimes leads us to assume that we know what others are thinking, but our fears are usually not reality. If you have a fear that a friend or family member's bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don't waste time worrying that you did something wrong unless you have proof that there is something to worry about.

4. Refrain from Using Absolutes
Have you ever told a partner "You're ALWAYS late!" or complained to a friend "You NEVER call me!"? Thinking and speaking in absolutes like 'always' and 'never' makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.

5. Detach From Negative Thoughts
Your thoughts can't hold any power over you if you don't judge them. If you notice yourself having a negative thought, detach from it, witness it, and don't follow it. Negative thought are very powerful destructive elements of life that have led to the ruin of many people on earth, do not be one of them. Stop that negative though now, before it stops you.

6. Squash the "ANTs"
In his book "Change Your Brain, Change Your Life," Dr. Daniel Amen talks about "ANTs" - Automatic Negative Thoughts. These are the bad thoughts that are usually reactionary, like "Those people are laughing, they must be talking about me," or "The boss wants to see me? It must be bad!" When you notice these thoughts, realize that they are nothing more than ANTs and squash them!

7. Practice Lovin', Touchin' & Squeezin' (Your Friends and Family)
You don't have to be an expert to know the benefits of a good hug. Positive physical contact with friends, loved ones, and even pets, is an instant pick-me-up. One research study on this subject had a waitress touch some of her customers on the arm as she handed them their checks. She received higher tips from these customers than from the ones she didn't touch!

8. Increase Your Social Activity
By increasing social activity, you decrease loneliness. Surround yourself with healthy, happy people, and their positive energy will affect you in a positive way! Loneliness is a sillent killer of men, get to socialize with people. Visiting friends, going to church, attending workshops and seminars will all do you good.

9. Volunteer for an Organization, or Help another Person
Everyone feels good after helping. You can volunteer your time, your money, or your resources. The more positive energy you put out into the world, the more you will receive in return.

10. Use Pattern Interrupts to Combat Rumination
If you find yourself ruminating, a great way to stop it is to interrupt the pattern and force yourself to do something completely different. Rumination is like hyper-focus on something negative. It's never productive, because it's not rational or solution-oriented, it's just excessive worry. Try changing your physical environment - go for a walk or sit outside. You could also call a friend, pick up a book, or turn on some music.

When it comes to the corporate world, protocol is pretty much the religion. To know the things needed to do are the basics of productivity, but interaction and having a steady mind makes up the entire thing to true productivity. There are those who seem to work well even under pressure, but they're uncommon ones and we are human and imperfect. To get these little things like stress under our skins won't solve our problems. Sometimes it takes a bit of courage to admit that we're turning to be workaholics than tell ourselves that we're not doing our best.

Personal Questions for Self Improvement

Image by Life As Art via Flickr

By Adenuga Sunday Joseph

Be all you can be, but it's not always in the Army. I often see myself as somewhat contented with my life the way things are, but of course it's hard to think of anything else when where are real issues to be discussed.

Still I aspire for something deeper and more meaningful.

So we're all pelted with problems. Honestly it shouldn't even bother or even hinder us to becoming all we ought to be. Aspirations as kids should continue to live within us, even though it would be short-lived or as long as we could hold on to the dream. They say you can't teach an old dog new tricks… or can they?

1. What do I really want?
The question of the ages. So many things you want to do with your life and so little time to even go about during the day.

Find something that you are good at can help realize that small step towards improvement. Diligence is the key to know that it is worth it.

2. Should I really change?
Today's generation has taken another level of redefining 'self', or at least that's what the kids are saying. Having an army of teenage nieces and nephews has taught me that there are far worse things that they could have had than acne or maybe even promiscuity. So how does that fit into your lifestyle?

If history has taught us one thing, it's the life that we have gone through. Try to see if partying Seventies style wouldn't appeal to the younger generation, but dancing is part of partying. Watch them applaud after showing them how to really dance than break their bones in break-dancing.

3. What's the bright side in all of this?
With so much that is happening around us there seem to be no room for even considering that light at the end of the tunnel. We can still see it as something positive without undergoing so much scrutiny. And if it's a train at the end of the tunnel, take it for a ride and see what makes the world go round!

4. Am I comfortable with what I'm doing?
There's always the easy way and the right way when it comes to deciding what goes with which shoes, or purse, shirt and whatnot. It doesn't take a genius to see yourself as someone unique, or else we'll all be equally the same in everything we do. Variety brings in very interesting and exciting questions to be experimented. If you are comfortable with what you are doing and it is a good thing, then no matter what anybody thinks or says does not really matter. You are the most important person as far as you own personal decision is concerned.

5. Have I done enough for myself?
Have you, or is there something more you want to do? Discontentment in every aspect can be dangerous in large doses, but in small amounts you'll be able to see and do stuff you could never imagine doing. You are the most important factor as far as your own world is concerned, give yourself the best, food, clothing, shelter that you possibly can afford. Work harder and smarter to give yourself better things of life, there is a proverb in my country that says, "What the bird eats, it will fly with"

6. Am I happy at where I am today?
It's an unfair question so let it be an answer! You love being a good and loving mom or dad to your kids, then take it up a notch! Your kids will love you forever. The same goes with everyday life! If you are not happy with where you are do something now to change it to what you want.

7. Am I appealing to the opposite sex?
So maybe I don't have an answer to that, but that doesn't mean I can't try it, though. Whether you shape-up, change the way you wear your clothes or hair, or even your attitude towards people, you should always remember it will always be for your own benefit.

8. How much could I have?
I suppose in this case there is no such things as having things too much or too little, but it's more on how badly you really need it. I'd like to have lots of money, no denying that, but the question is that how much are you willing to work for it? The truth is that you can have as much as you ever desire, but there is always a responsibility attached, be willing to invest, work harder and smarter, and you will have as much as you ever wanted to have in life.

9. What motivates me?
What motivates you? It's an answer you have to find out for yourself. There are so many things that can make everyone happy, but to choose one of the many things that do may be the hardest part. It's not like you can't have one serving of your favorite food in a buffet and that's it. Just try it piece by piece. Success and wealth comes doing what you like, because you will be happy doing it. the more you do it the more of it you will know, and the more skillful you will become. This will always take you to the level of expertise and acceptance in the real world and that is the signal of real success.

10. What Really Makes You Tick?
So? What really makes you tick? You can be just about anything you always wanted to be, but to realize that attaining something that may seem very difficult is already giving up before you even start that journey. Always remember, that self-improvement is not just about the physical or philosophical change you have to undergo, but it's something that you really want.

Personal Questions for Self Improvement

Image by Getty Images via Daylife

By Adenuga Sunday Joseph

Be all you can be, but it's not always in the Army. I often see myself as somewhat contented with my life the way things are, but of course it's hard to think of anything else when where are real issues to be discussed.

Still I aspire for something deeper and more meaningful.

So we're all pelted with problems. Honestly it shouldn't even bother or even hinder us to becoming all we ought to be. Aspirations as kids should continue to live within us, even though it would be short-lived or as long as we could hold on to the dream. They say you can't teach an old dog new tricks… or can they?

1. What do I really want?
The question of the ages. So many things you want to do with your life and so little time to even go about during the day.

Find something that you are good at can help realize that small step towards improvement. Diligence is the key to know that it is worth it.

2. Should I really change?
Today's generation has taken another level of redefining 'self', or at least that's what the kids are saying. Having an army of teenage nieces and nephews has taught me that there are far worse things that they could have had than acne or maybe even promiscuity. So how does that fit into your lifestyle?

If history has taught us one thing, it's the life that we have gone through. Try to see if partying Seventies style wouldn't appeal to the younger generation, but dancing is part of partying. Watch them applaud after showing them how to really dance than break their bones in break-dancing.

3. What's the bright side in all of this?
With so much that is happening around us there seem to be no room for even considering that light at the end of the tunnel. We can still see it as something positive without undergoing so much scrutiny. And if it's a train at the end of the tunnel, take it for a ride and see what makes the world go round!

4. Am I comfortable with what I'm doing?
There's always the easy way and the right way when it comes to deciding what goes with which shoes, or purse, shirt and whatnot. It doesn't take a genius to see yourself as someone unique, or else we'll all be equally the same in everything we do. Variety brings in very interesting and exciting questions to be experimented. If you are comfortable with what you are doing and it is a good thing, then no matter what anybody thinks or says does not really matter. You are the most important person as far as you own personal decision is concerned.

5. Have I done enough for myself?
Have you, or is there something more you want to do? Discontentment in every aspect can be dangerous in large doses, but in small amounts you'll be able to see and do stuff you could never imagine doing. You are the most important factor as far as your own world is concerned, give yourself the best, food, clothing, shelter that you possibly can afford. Work harder and smarter to give yourself better things of life, there is a proverb in my country that says, "What the bird eats, it will fly with"

6. Am I happy at where I am today?
It's an unfair question so let it be an answer! You love being a good and loving mom or dad to your kids, then take it up a notch! Your kids will love you forever. The same goes with everyday life! If you are not happy with where you are do something now to change it to what you want.

7. Am I appealing to the opposite sex?
So maybe I don't have an answer to that, but that doesn't mean I can't try it, though. Whether you shape-up, change the way you wear your clothes or hair, or even your attitude towards people, you should always remember it will always be for your own benefit.

8. How much could I have?
I suppose in this case there is no such things as having things too much or too little, but it's more on how badly you really need it. I'd like to have lots of money, no denying that, but the question is that how much are you willing to work for it? The truth is that you can have as much as you ever desire, but there is always a responsibility attached, be willing to invest, work harder and smarter, and you will have as much as you ever wanted to have in life.

9. What motivates me?
What motivates you? It's an answer you have to find out for yourself. There are so many things that can make everyone happy, but to choose one of the many things that do may be the hardest part. It's not like you can't have one serving of your favorite food in a buffet and that's it. Just try it piece by piece. Success and wealth comes doing what you like, because you will be happy doing it. the more you do it the more of it you will know, and the more skillful you will become. This will always take you to the level of expertise and acceptance in the real world and that is the signal of real success.

10. What Really Makes You Tick?
So? What really makes you tick? You can be just about anything you always wanted to be, but to realize that attaining something that may seem very difficult is already giving up before you even start that journey. Always remember, that self-improvement is not just about the physical or philosophical change you have to undergo, but it's something that you really want.

Personal Questions for Self Improvement

Image by Benj Haisch via Flickr

By Adenuga Sunday Joseph

Be all you can be, but it's not always in the Army. I often see myself as somewhat contented with my life the way things are, but of course it's hard to think of anything else when where are real issues to be discussed.

Still I aspire for something deeper and more meaningful.

So we're all pelted with problems. Honestly it shouldn't even bother or even hinder us to becoming all we ought to be. Aspirations as kids should continue to live within us, even though it would be short-lived or as long as we could hold on to the dream. They say you can't teach an old dog new tricks… or can they?

1. What do I really want?
The question of the ages. So many things you want to do with your life and so little time to even go about during the day.

Find something that you are good at can help realize that small step towards improvement. Diligence is the key to know that it is worth it.

2. Should I really change?
Today's generation has taken another level of redefining 'self', or at least that's what the kids are saying. Having an army of teenage nieces and nephews has taught me that there are far worse things that they could have had than acne or maybe even promiscuity. So how does that fit into your lifestyle?

If history has taught us one thing, it's the life that we have gone through. Try to see if partying Seventies style wouldn't appeal to the younger generation, but dancing is part of partying. Watch them applaud after showing them how to really dance than break their bones in break-dancing.

3. What's the bright side in all of this?
With so much that is happening around us there seem to be no room for even considering that light at the end of the tunnel. We can still see it as something positive without undergoing so much scrutiny. And if it's a train at the end of the tunnel, take it for a ride and see what makes the world go round!

4. Am I comfortable with what I'm doing?
There's always the easy way and the right way when it comes to deciding what goes with which shoes, or purse, shirt and whatnot. It doesn't take a genius to see yourself as someone unique, or else we'll all be equally the same in everything we do. Variety brings in very interesting and exciting questions to be experimented. If you are comfortable with what you are doing and it is a good thing, then no matter what anybody thinks or says does not really matter. You are the most important person as far as you own personal decision is concerned.

5. Have I done enough for myself?
Have you, or is there something more you want to do? Discontentment in every aspect can be dangerous in large doses, but in small amounts you'll be able to see and do stuff you could never imagine doing. You are the most important factor as far as your own world is concerned, give yourself the best, food, clothing, shelter that you possibly can afford. Work harder and smarter to give yourself better things of life, there is a proverb in my country that says, "What the bird eats, it will fly with"

6. Am I happy at where I am today?
It's an unfair question so let it be an answer! You love being a good and loving mom or dad to your kids, then take it up a notch! Your kids will love you forever. The same goes with everyday life! If you are not happy with where you are do something now to change it to what you want.

7. Am I appealing to the opposite sex?
So maybe I don't have an answer to that, but that doesn't mean I can't try it, though. Whether you shape-up, change the way you wear your clothes or hair, or even your attitude towards people, you should always remember it will always be for your own benefit.

8. How much could I have?
I suppose in this case there is no such things as having things too much or too little, but it's more on how badly you really need it. I'd like to have lots of money, no denying that, but the question is that how much are you willing to work for it? The truth is that you can have as much as you ever desire, but there is always a responsibility attached, be willing to invest, work harder and smarter, and you will have as much as you ever wanted to have in life.

9. What motivates me?
What motivates you? It's an answer you have to find out for yourself. There are so many things that can make everyone happy, but to choose one of the many things that do may be the hardest part. It's not like you can't have one serving of your favorite food in a buffet and that's it. Just try it piece by piece. Success and wealth comes doing what you like, because you will be happy doing it. the more you do it the more of it you will know, and the more skillful you will become. This will always take you to the level of expertise and acceptance in the real world and that is the signal of real success.

10. What Really Makes You Tick?
So? What really makes you tick? You can be just about anything you always wanted to be, but to realize that attaining something that may seem very difficult is already giving up before you even start that journey. Always remember, that self-improvement is not just about the physical or philosophical change you have to undergo, but it's something that you really want.

Getting over Anxiety Depression

Image by drp via Flickr

By Adenuga Sunday Joseph

A lot of people who are exerting too much of their brain power usually exhaust not only their physical strength when engaging in various multi-tasking activities, they also tend to over extend their brains up to the point when it plainly needs some good old time for relaxation. A lot of busy people who seem to cannot fathom the idea of relaxing and taking time off their work, as well as their worries, tend to actually start having nervous breakdowns, anxiety depression and all sorts of mental illnesses that can cause a person's sanity to go haywire, fortunately, if you're one of those poor unfortunate ones who are unable to distress and is constantly worried and fussing over things, there are actually available cures and various treatments for treating anxiety depression.

Anxiety depression is actually characterized by all sorts of irregularities and erratic behavior from the person who is suffering from it, this is usuallu due to certain stress triggers that may tend to easily cause a person undue jitters and stress. Also, a lot of people who tend to get easily nervous over stressful activities are actually prone to having anxiety depression, its just a matter of being strong-willed when it comes to facing difficult and stress-prone activities. It may be pretty hard to overcome at first, but trying to be calm and cool in times of extreme pressure is what'll actually save your mental health from going totally downward spiral.

When it comes to effectively curing one's self from a mental illness, one must keep in mind that you have to be actually honest with yourself and assess what kind of depression or mental illness you actually have, go to reputable psychiatrist to get yourself diagnosed correctly as well as be able to get the right depression treatment for yourself. Here are the various types of depression:

Manic or Bipolar depression - characterized by sudden and extreme changes in one's mood wherein one minute he or she is in an elevated state of euphoria while the
next minute (day or week) he or she is feeling to be in a personal hell.

Postpartum depression - characterized by a prolonged sadness and a feeling of emptiness by a new mother wherein physical stress during child birth, an uncertain sense of responsibility towards the new born baby can be just some of the possible factors why some new mother go through this.

Dysthimia - characterized by a slight similarity with depression, although this time, it's been proven to be a lot less severe, but of course with any case, should be treated immediately.

Cyclothemia - characterized by a slight similarity with Manic or Bipolar depression wherein the individual suffering from this mental illness may occasionally suffer from severe changes in one's moods.

Seasonal Affective Disorder - characterized by falling in a rut only during specific seasons (i.e. Winter, Spring, Summer or Fall) studies however, prove that more people
actually fall in to a rut more during the Winter and Fall seasons and lastly, Mood swings, wherein a person's mood may shift from happy to sad to angry in just a short time.

But the type of depression that has actually been proven to be quite common among people is anxiety depression, which is actually characterized by the state of being overly anxious about things. Anxiety, a supposedly normal behavior that'll actually help a person adjust more to a certain stressful activity like first date jitters or a grueling exam the following day. Anxiety actually helps you get psyched up towards facing certain "difficult situations"; anxiety therefore is actually a good thing. Anxiety depression however, is simply the opposite, not to be easily dismissed as a "case of the nerves"; Anxiety depression is in actuality an illness that can be caused from the biological makeup of an individual, or in other words, a hereditary illness.

Also, there are actually various types of Anxiety depression, each having its own unique characteristics. Take for example Generalized Anxiety Disorder or GAD, this kind of Anxiety depression is a lot more complicated than the average Anxiety depression, in spite of possibly being a day-to-day habit for those who suffer this kind of Anxiety depression, Generalized Anxiety Disorder actually makes the individual quite more paranoid than usual, anxiety attacks are more frequent, even absurd at times. They can even be anxious even when there's no apparent reason that calls for them to behave in such a way. People suffering from Generalized Anxiety Disorder actually shows a lot of symptoms, from lack of sleep, to being unable to relax, getting tired easily, cannot concentrate on what they're doing and even suffering from depression. This kind of Anxiety depression is still curable; just a little work will actually do the trick.

Consult a reputable cognitive behavior therapist who'll help give the individual the therapy that he or she needs to help him or her loosen up, also prescribed medicines are sort of a must to help these individuals battle anxiety attacks, help them calm down and relax.

Diabetics Diet and Treatment

One of the best way to check complicity in the case of diabetes is eating the right kind of food, doing the right kind of exercise, and taking the right drugs at the right time. If you follow this suggestion you will have no problem whatsoever.

Treatment

There is no cure for diabetes. Treatment involves medicines, diet, and exercise to control blood sugar and prevent symptoms and complications.

LEARN THESE SKILLS

Basic diabetes management skills will help prevent the need for emergency care. These skills include:

• How to recognize and treat low blood sugar (hypoglycemia) and high blood sugar (hyperglycemia)
• What to eat and when
• How to take insulin or oral medication
• How to test and record blood glucose
• How to test urine for ketones (type 1 diabetes only)
• How to adjust insulin or food intake when changing exercise and eating habits
• How to handle sick days
• Where to buy diabetes supplies and how to store them

After you learn the basics of diabetes care, learn how the disease can cause long-term health problems and the best ways to prevent these problems. People with diabetes need to review and update their knowledge, because new research and improved ways to treat diabetes are constantly being developed.

SELF-TESTING

If you have diabetes, your doctor may tell you to regularly check your blood sugar levels at home. There are a number of devices available, and they use only a drop of blood. Self-monitoring tells you how well diet, medication, and exercise are working together to control your diabetes and can help your doctor prevent complications.

The American Diabetes Association recommends that premeal blood sugar levels fall in the range of 80 to 120 mg/dL and bedtime blood levels fall in the range of 100 to 140 mg/dL. Your doctor may adjust this depending on your circumstances.

WHAT TO EAT

You should work closely with your health care provider to learn how much fat, protein, and carbohydrates you need in your diet. A registered dietician can be very helpful in planning dietary needs.

People with type 1 diabetes should eat at about the same times each day and try to be consistent with the types of food they choose. This helps to prevent blood sugars from becoming extremely high or low.

Persons with type 2 diabetes should follow a well-balanced and low-fat diet.

HOW TO TAKE MEDICATION

Medications to treat diabetes include insulin and glucose-lowering pills called oral hypoglycemic drugs.

Persons with type 1 diabetes cannot make their own insulin, so daily insulin injections are needed. Insulin does not come in pill form. Injections that are generally needed one to four times per day. Some people use an insulin pump, which is worn at all times and delivers a steady flow of insulin throughout the day. Other people may use a new type of inhaled insulin.

Insulin preparations differ in how quickly they start to work and how long they remain active. Sometimes different types of insulin are mixed together in a single injection. The types of insulin to use, the doses needed, and the number of daily injections are chosen by a health care professional trained to provide diabetes care.

People who need insulin are taught to give themselves injections by their health care providers or diabetes educators.

Unlike type 1 diabetes, type 2 diabetes may respond to treatment with exercise, diet, and medicines taken by mouth. There are several types of medicines used to lower blood glucose in type 2 diabetes. They fall into one of three groups:

1. Medications called oral sulfonylureas that increase insulin production by the pancreas.
2. Medications called thiazolidinediones that help increase the cell's sensitivity (responsiveness) to insulin.
3. Medications that delay absorption of glucose from the gut. These include acarbose and miglitol.

There are some injectable medicines used to lower blood sugar. They include exenatide and pramlintide.

Most persons with type 2 diabetes will need more than one medication for good blood sugar control within 3 years of starting their first medication. Different groups of medications may be combined or used with insulin.

Some people with type 2 diabetes find they no longer need medication if they lose weight and increase activity, because when their ideal weight is reached, their own insulin and a careful diet can control their blood glucose levels.

It is unknown if hypoglycemic medicines taken by mouth are safe for use in pregnancy. Women who have type 2 diabetes and take these medications may be switched to insulin during pregnancy and while breastfeeding.

Gestational diabetes is treated with insulin and changes in diet.

EXERCISE

Regular exercise is especially important for people with diabetes. It helps with blood sugar control, weight loss, and high blood pressure. People with diabetes who exercise are less likely to experience a heart attack or stroke than diabetics who do not exercise regularly. You should be evaluated by your physician before starting an exercise program.

Here are some exercise considerations:

• Choose an enjoyable physical activity that is appropriate for your current fitness level.
• Exercise every day, and at the same time of day, if possible.
• Monitor blood glucose levels before and after exercise.
• Carry food that contains a fast-acting carbohydrate in case you become hypoglycemic during or after exercise.
• Carry a diabetes identification card and a mobile phone or change for a payphone in case of emergency.
• Drink extra fluids that do not contain sugar before, during, and after exercise.

Changes in exercise intensity or duration may need changes in diet or medication dose to keep blood sugar levels from going too high or low.

FOOT CARE

People with diabetes are prone to foot problems because of the likelihood of damage to blood vessels and nerves and a decreased ability to fight infection. Problems with blood flow and damage to nerves may cause an injury to the foot to go unnoticed until infection develops. Death of skin and other tissue can occur.

If left untreated, the affected foot may need to be amputated. Diabetes is the most common condition leading to amputations.

To prevent injury to the feet, people with diabetes should adopt a daily routine of checking and caring for the feet as follows:

• Check your feet every day, and report sores or changes and signs of infection.
• Wash your feet every day with lukewarm water and mild soap, and dry them thoroughly.
• Soften dry skin with lotion or petroleum jelly.
• Protect feet with comfortable, well-fitting shoes.
• Exercise daily to promote good circulation.
• See a podiatrist for foot problems or to have corns or calluses removed.
• Remove shoes and socks during a visit to your health care provider and remind him or her to examine your feet.
• Stop smoking, which hinders blood flow to the feet.

Reviewer Info: Robert Hurd, MD, Professor of Endocrinology, Department of Biology, Xavier University, Cincinnati, OH. Review provided by VeriMed Healthcare Network.; ADAM Health Illustrated Encyclopedia, 02/08/2007