Diet & Exercise
WATER: As a general rule-of-thumb, you need 1 Liter/Quart for every 50 pounds of bodyweight. So, if you weigh 150 pounds, you need 3 liters a day. If you are drinking diuretics such as coffee, caffeinated tea, or soda, you need to add an extra 8 oz. glass of
water for each beverage consumed.
DIET: Aside from the pleasure of eating of course, the goal of any “diet” is to keep the blood sugar normalized without overeating, causing weight gain. To accomplish this, try eating 6 small meals per day spaced approximately 2-3 hours apart. Even if you don’t feel hungry, you need to eat something. Insulin and glucagon work essentially opposite of each other by regulating blood sugar fluctuations. The key is to keep these two hormones stabilized. Protein (chicken, beef, egg, fish, lamb, pork), with vegetables at meals, and raw nuts and fruit in between your meals will do the trick. Try to avoid simple sugars like potatoes, white breads, pastas, and rice. 
EXERCISE: If you do not exercise, set a goal that you can obtain based on your fitness level and amount of time you can dedicate. Start small such as 3 times per week for 30-45 minutes. Anything you can think of to get your body moving will work; walking, biking, hiking, running, rowing. Go for a walk after dinner. Not only will you feel better, but it will do wonders for your blood sugar. After 2-3 weeks of exercising, you will most likely feel so much better that you won’t want to stop, and then you can increase your frequency and duration to get fit and healthier. The key is to set a goal and start doing something.