June 7, 2016

Combating Diabetes

Combating Diabetes Before it Gets You

Type 2 diabetes happens when your cells are not producing enough insulin or not using it as well as they should be. Glucose then builds up in your bloodstream, creating what doctors call: insulin resistance. When this happens, your body is left starving for energy. Individuals with insulin resistance often have conditions like high blood pressure and high cholesterol. Another factor contributing to insulin resistance is being  overweight; particularly if your weight is carried around the middle. Constant feelings of fatigue and lack of energy are huge indicators that you may be on the verge of having diabetes. To be on the safe side, if you are constantly experiencing these symptoms seek advice from a doctor immediately. Luckily, making small changes to your everyday lifestyle can aid in combating diabetes before it gets you. Although changing lifestyle behaviors can be tricky, small changes like eating a balanced diet, being active, and getting an adequate amount of sleep can help combat diabetes. Remember, it’s not just foods high in sugar that impact your blood sugar. Including different types of food groups with every meal can help keep blood sugar levels regulated during the day. For instance, eat fruits, vegetables, and whole grains with every meal in order to keep your blood sugar steady. Walking after a meal for just 10 minutes can help lower your blood sugar efficiently and help with weight management. Combat diabetes before it gets you and start making the small steps just a few times a week. Soon enough, it will become routine and  big a part of your life. If you feel unsure on how to start adding different food groups to every meal, here is a few suggestions to get you started.

Breakfast:

  •         1 cup oatmeal add mixed fruits and nuts sprinkle cinnamon on top.
  •         2 egg whites cooked in coconut oil, add spinach, toast 1 slice of whole grain bread and mash some avocado on top.

Lunch:

  •         Mixed green salad add grilled chicken, shrimp, salmon, or tuna, with quinoa, beans, or nuts, top with feta or blue cheese crumbles.
  •         Lettuce wraps with sautéed lean ground turkey or beef, add beans, corn, and crushed tomatoes.

Dinner:

  •         Grilled or baked fish or chicken with asparagus and sweet potato.
  •         Zucchini or squash “noodles” or cauliflower “rice” with choice of protein

Snacks:

  •         Raw almonds or other mixed nuts
  •         Apple slices with 1 tablespoon of almond butter
  •         carrot sticks with 2 tablespoons of hummus