Q: I'm prediabetic and may have to go on an oral diabetes medication. I don't want to start taking pills if I don't have to. What are my alternatives?
RICHENDA M., Toronto
A: Start by getting the Five Food Felons (added sugar and sugar syrups, any grain that isn't 100 percent whole, all saturated and trans fats) out of your house. Then get moving. Talk to your doc and set a goal - we like walking 10,000 steps a day. It's more fun and easier to stick with the routine if you have a workout pal, and you'll do best if you each get a pedometer to keep track. Leave a second one in the car or at the office so you're never without one! Spend 30 minutes twice a week doing strength training with hand weights, stretch bands or on weight machines at a gym. Plus, sprinkle in daily stress management using Hatha yoga, progressive relaxation or meditation.
Also, follow these five steps.
1. Start by driving by (and not into) fast-food restaurants.
2. If you need to lose weight, set realistic expectations and goals: Aim to lose no more than 1 pound a week.
3. Eat whole grains, fresh fruit and/or lean protein for breakfast, and make your lunch for work.
4. Get your family involved in your healthy-eating plan; grocery shop and cook together.
We bet that in six months or less, you'll see your glucose numbers come down into a healthy range.
Mehmet Oz, M.D., is host of "The Dr. Oz Show," and Mike Roizen, M.D., is chief medical officer at the Cleveland Clinic Wellness Institute. King Features Syndicate.