1. DIET
- Eat plenty of protein: eggs, fish, chicken, some red meat, raw nuts & seeds, peanut butter is ok but look at the label for sugar content.
- Add lots of green leafy vegetables: romaine lettuce, spinach, cabbage, broccoli, brussel sprouts, (eat the fresh or frozen variety, stay away from canned). And eat a variety of other vegetables: whatever you like but again stay away from canned. You can eat some fresh fruits but be careful of sugar amounts and limit fruit juices.
- Allow yourself only small amounts of whole grains such as whole wheat bread, pasta or long grain brown rice (white flour and rice have had all the nutrition removed so when you eat them they are just added calories, which none of us need).
- Stay away from white sugar as much as possible (this is in almost all processed foods, so watch your labels).
- Absolute NO NOs are: High Fructose Corn Syrup, Aspartame, MSG, and Trans Fats.
- It is better to eat 4 or 5 small meals a day. This keeps your blood sugar from dropping out and keeps you from getting hungry.
- Caffeine turns to sugar after consumption, so it’s a good idea to limit your coffee intake, or you might want to drink de-caffeinated coffee instead.
- Cinnamon has been found to help insulin keep your blood sugar levels even. Try adding 1/2 teaspoon to your food daily.
- Start reading the labels on food before you buy. I set my reading glasses on my head when I start grocery shopping and scan everything to make sure it doesn’t include those big no, nos.
2. EXERCISE
If you already do some exercise, hurray for you and keep it up. If not, start walking a little bit everyday. Work up gradually to a 30 minute walk at least 3 times a week. If you don’t like to walk, there are numerous other things that will get that heart rate going, like riding a bicycle, swimming, or dancing.DID YOU KNOW?
- Most experts concur that diabetes can NOT be controlled without adding exercise into your lifestyle.
- Exercise triggers the brain to release serotonin (a natural anti-depressant) into your bloodstream.
- Exercise will help you sleep better as long as it is done no later than 4-6 hours before bedtime.
3. TAKE DAILY SUPPLEMENTS
Due to the processed food industry, our consumption of fast food, and the pollution of our air and water it is virtually impossible to get the nutrients our bodies need without supplementation. Listed here is what most experts recommend in the way of supplements needed to support diabetes.
- Chromium picolinate -This lowers fasting glucose and metabolizes fat.
- Alpha Lipoic Acid -This converts glucose (blood sugar) into energy and reverses neuropathy. It is also an antioxidant, a substance that neutralizes harmful chemicals called free radicals.
- CoQ10 –Best known for enhancing physical energy and counteracting muscle damage from statin drugs, it has also been found to be helpful in controlling blood sugar.
- L Carnetene –This substance helps carry fatty acids into the cells. It is naturally occurring in the body but levels are reduced as we age. It is known to help with diabetic neuropathy and Chronic Fatigue Syndrome amongst other things.
- Multiple Vitamin and Mineral –Add this to get all the many nutrients our bodies need to function properly.
Something to remember is that when you take vitamins, minerals, and other natural remedies they are not drugs; therefore they take longer to work. The up side of this is there are no side effects to worry about and your body ends up being healthier than before. So try these three simple steps to a healthier happier you.
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