Check the calendar for release dates

Go to the app store and type TashaK Live, if it reads open that means it is updated

Go to the app store and type TashaK Live, if it reads open that means it is updated.

Diet

1. **Balanced Meals**: Focus on a balanced diet that includes a variety of foods from all food groups:

- **Vegetables**: Non-starchy vegetables like broccoli, spinach, and peppers.

- **Fruits**: Fresh or frozen, preferably those with a low glycemic index.

- **Whole Grains**: Such as brown rice, whole wheat bread, and quinoa.

- **Lean Proteins**: Chicken, turkey, fish, beans, and legumes.

- **Healthy Fats**: Nuts, seeds, avocados, and olive oil.

2. **Carbohydrate Management**: Pay attention to carbohydrate intake, as it has the most direct effect on blood glucose levels.

- **Complex Carbs**: Choose whole grains and fiber-rich options.

- **Portion Control**: Monitor portion sizes to manage blood sugar levels.

3. **Limit Sugary Foods and Drinks**: Avoid sugary beverages, desserts, and snacks that can cause spikes in blood sugar.

4. **Regular Meals and Snacks**: Eat at regular intervals to help maintain stable blood sugar levels.

5. **Hydration**: Drink plenty of water throughout the day.

Physical Activity

1. **Regular Exercise**: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, or cycling.

2. **Strength Training**: Include muscle-strengthening activities at least two days a week. This can be weight lifting or using resistance bands.

3. **Flexibility and Balance**: Incorporate activities like yoga or tai chi to improve flexibility and balance.

4. **Stay Active Throughout the Day**: Try to reduce sedentary behavior by standing up and moving around every hour, even if it’s just for a few minute

Monitoring and Adjustment

1. **Regular Monitoring**: Check your blood sugar levels regularly to understand how your body responds to different foods and activities.

2. **Professional Guidance**: Work with a healthcare provider or a registered dietitian to create a personalized plan that fits your needs.

3. **Adjust as Needed**: Be prepared to make adjustments to your diet and activity levels based on your blood sugar readings and overall health.

4. **Stress Management**: Practice stress-reducing techniques like meditation, deep breathing exercises, or hobbies you enjoy.