Tuesday, June 19, 2012
Reverse/Reduce Risk of Diabetes
Like most chronic illnesses, diabetes is characterized as a lifestyle disease. Managing your risk with a proper diet that promotes insulin sensitivity and adding supplements that assist in maintaining normal blood sugar levels helps you gain control of your body and even your genetic predispositions. Your genes do not have to seal your fate. The facts that you’re reading this means you’re already taking steps to understand your role in your own health. Contrary to popular belief, you are in charge of your health, not your doctor. Personal responsibility is absolutely necessary to beat this disease, naturally.
Natural remedies are the best methods to eliminate diabetes. Diabetes can be reversed or controlled through diet. A vegetarian diet, high in fiber is best. Carbohydrates and fats should be greatly reduced.
Studies show that 55 percent of people dealing with type 2 diabetes are struggling with their weight, and regardless of your genetic disposition diabetes and weight are unquestionably connected. Another lifestyle correlation -- regular exercise dramatically reduces your likelihood of facing type 2 diabetes, now or in the future.
• A high fiber, plant based diet is necessary. A plant diet contains more alkaline, which helps balance PH levels, which also helps in the prevention of other major illnesses and disease.
• A high fat or animal protein diet should be avoided
• Reduce input. Counting calories is not necessary on a plant-based diet but realize volume adds to increased volume.
• Exercise is essential to burn off calories. Staying fit should be given high priority.
• Herbal remedies can help maintain normal blood pressure and cholesterol levels (also balanced with a plant based diet but should be monitored if there is a history of problems).
• Drink a cup of coffee or two! Drink it black-no creamer or sugar. Research shows that coffee reduces the risk of diabetes. Black tea, any herbal tea and green teas are also good. Avoid sweet tea.
• Drink a minimum of half your body weight in ounces of water (i.e. If you weigh 128 lbs, ideally you should drink 128oz or 1 gallon of water each day but be sure to get in at least 64oz.).
• Reducing stress is always beneficial in leading a healthy lifestyle and is often reduced through regular exercise.
• Avoid fast foods and processed foods as they are high in sugar and contain little or no nutritional value.
• Initially due to high risk, fruits should be kept to a minimum. You may find that they can be introduced back into the diet when insulin levels balance out.
Foods to reduce or even better, avoid entirely
• Foods high in starch & carbohydrates, potatoes, corn, peas
• high fat content foods, fried foods, chips, meat
• dairy foods, cheese, cows milk
• sugar, processed food
• white flour, bread, pasta
• soda pop, sweet tea
• sweeteners (the best natural sweetener is raw honey but should be limited to 1 teaspoon per day. Stevia can also be used).
• condiments such as catsup, mustard and mayonnaise are loaded with high fructose corn syrup.
AT THIS POINT, YOU ARE PROBABLY WONDERING WHAT YOU CAN EAT!!
•Vegetables-particularly dark leafy greens (recipes for green smoothies can be found by keying “smoothie” into the search box on this blog).
•Raw fruits and vegetables are best.
•Eggs (limit to 2 per day) Hard boiled eggs make a great snack when you are hungry.
•Nuts & seeds
•Brown rice (limited), quinoa
•Grains (very small amounts) these tend to bloat in your stomach and turn into sugar quickly much like a starch, our bodies don’t break them down very well.
•Stir-fry vegetables are a quick easy meal. Avoid oils and use more of a steaming process with just a little bit of water.