Diabetes is affecting 1 out of 10 Americans, and the Centers for Disease Control is estimating that by 2050, 1 out of 3 Americans will have this devastating disease.  These are truly disturbing predictions.  Many of you right now may be facing warnings from your physicians that your blood sugar is too high.  This is often labeled "pre-diabetes" or "insulin resistance", and as much as 1 in 4 of the population are affected.  The final stages of diabetes is a grim picture with a much higher rate of heart attack, kidney disease, blindness, and even amputation of the limbs.

Lifestyle changes are the silver lining to this dark cloud.  The real hope is that Type II Diabetes is one of the most preventable diseases out there.  With the right diet and lifestyle changes, experts report that up to 90% of those diagnosed can even reverse the condition.  This month we will share with you some truly therapeutic tips that can drastically lower your risk of ever developing this disease.

Tip #1:  Timing and portion control are crucial.  Eating small meals more frequently is the name of the game when it comes to controlling your blood sugar and insulin levels.  Here is an example day for a typical female:

6:00 am wake up and by 6:30 - 6:45 am eat breakfast.

Breakfast:  1 cup steel cut oats with cinnamon, walnuts, and blueberries

3 hours later - 9:30 am

Small snack:  1 OatOmega Protein Bar

3 hours later - 12:30 pm

Lunch:  3 to 5 ounces chicken, � to � cup parboiled rice, and a side of steamed vegetables

3 hours later - 3:30 pm

Small Snack:  apple with 2 tablespoons almond butter

3 hours later - 6:30 pm

Dinner: 3 to 5 ounces of salmon, 1 cup steamed vegetables, and a large side salad

Bed by 10 pm

Tip #2:  Get smart with the right kind of carbohydrates, fats, and proteins. 

It's not about eliminating carbohydrates or fats but choosing the right kinds.  The glycemic index is a way to measure how much a certain carbohydrate affects your blood sugar.  What the glycemic index tells us is that sugar and processed grains are affecting us the most and causing the highest blood sugar spikes and most fat storage.  Vegetables and most fruits are more slowly absorbed and affect our blood sugar much less, besides being nutrient dense and full of fiber.  Focusing on eliminating sugar and drastically lowering processed grains is your number one food goal in prevention of diabetes. 

All fats are not created equal either.  Focus on healthy oils such as macadamia nut oil, olive oil, and even small amounts of butter rather than margarine, processed vegetable oils, or toxic trans fats in packaged foods.   Nuts and avocadoes also contain good fats.  Healthy fats help us to feel full and slow the absorption of foods which is helpful for blood sugar regulation. 

Make your own salad dressing:

1/4 cup balsamic vinegar

1/4 cup extra virgin olive oil

1/4 cup water

1 tablespoon Agave Nectar

1 tablespoon Lemon Juice

A pinch of pepper

Stir or shake well and serve 

Lean proteins should be the base of most of your main meals.  Examples include chicken breast, lean ground turkey, salmon, and tenderloin.  Protein also helps to improve metabolism, balance blood sugar, and maintain muscle mass. 

Tip #3 - Get your Zzzzzz's. 

Proper sleep is the most underrated secret in prevention of diabetes.  Our lack of or quality of sleep has an incredible impact on our hormones the next day - including insulin and leptin levels.  These two have a strong influence on cravings and safety levels.  In the research world, they indicate that less than 7 to 8 hours of sleep is the "royal route to diabetes."  Studies have documented that you are 5 times more likely to develop insulin resistance if you only sleep 6 hours a night.  Another study found that participants who only got 4 hours of sleep had 25 % lowered insulin sensitivity.  Making it a habit to sleep in a completely dark room for a minimum of 7 hours is a very powerful way to improve insulin levels and overall health. 

Tip #4 - Get moving. 

Let's use the word "movement" instead of the dreaded "exercise" word.  Those of you that make movement a regular part of your routine for 30 minutes a day will have an estimated 60% lowered risk of diabetes.  That is big!  Even just walking 15 minutes a day will improve your body's ability to regulate insulin because your muscle cells have so many insulin receptors. Daily movement helps them become more sensitive and work more efficiently. 

Although some of these may seem like big changes to your lifestyle, combine these tips and you have the perfect recipe for prevention of diabetes.  Make these a priority and the benefits will include weight loss, chronic disease prevention, and importantly, peace of mind.

To Your Health,

Meg McCall

My Fit Foods

Resources:

www.cdc.gov 

www.drlam.com  

The Best Life Guide to Managing Diabetes and Pre-Diabetes by Bob Greene, John Merendino MD, Janis John MS, RD.