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WebMD Diabetes Magazine has some tips for filling your plate:

• Meats at the size of your palm (that doesn't include your fingers!)
• No more starchy foods than can fit in one cupped hand
• Fruits no larger than a tennis ball
• Fats about the size of your thumb tip
• Not much fruit juice
• Lots of vegetables

Don't forget your poles!

You can Nordic walk anywhere, where it began.

Sunday Sounds: Something for your walking playlist.