Nutrition and Lifestyle Recommendations
1. Read nutrition labels and ingredients. When reading nutrition labels follow these simple guidelines. If you canâ€™t pronounce the ingredient or do not know what it is then donâ€™t eat it. *Watch out for hidden sugars and additives such as fructose and corn syrup.
2. Eliminate high sugar drinks. Replace pop, juice, and caffeinated drinks with water or herbal teas. Be aware of all â€œdietâ€ marketed foods such as ‘diet drinks’ as they contain artificial sweeteners and other chemical preservatives.
3. Drink water. Increase daily intake of water, make sure you get at least 8 cups of water a day. *Please note more water is required when exercising.
4. Refrain from eating processed and pre-packaged foods. Stay away from cookies and other packaged baked goods. Avoid temptation by not having these foods inside your home.
5. Try to purchase mainly organic produce. Increase your intake of fresh organic vegetables; especially dark leafy greens. Limit fruit to one or two pieces a day combined with either a fat or protein. Vegetables and fruit are high in fiber and provide lots of minerals and vitamins for a stronger immune system.
6. Replace all your white grains with multigrain. Eliminate breakfast cereals, granola bars, white bread and other white grain or refined flour products. Replace with whole grains made from quinoa, spelt, kumut or any other multigrain product. Whole grains should be limited to small portions and be eaten with protein or fat for slow glucose absorption.
7. Eat plenty of fiber. Fiber has many beneficial effects in the prevention, control and treatment of blood sugar disorders.
8. Protein at each meal.: Have a protein shake, nuts, seeds, beans, legumes, fish or chicken. When possible eat organic animal products and eliminate commercial chicken, deli meats and other manufactured â€œmeatâ€ products (hotdogs) which contain chemicals and other preservatives that are harmful.
9. Replace all sugar. Experiment with small amounts of xylitol or the herbal sweetener Stevia which does not have an effect on blood sugar levels. Stay away from all other sweeteners and artificial sugar; this includes fruit juice, soft drinks, honey, and brown sugar.
10. Use healthy oils. Eliminate margarine, shortenings and other hydrogenated products, commercial polyunsaturated oils and especially canola oil. Eliminate all fried foods and trans-fats particularly takeaway meals. Learn to prepare meals using healthy fats and oils such as cold pressed olive oil or coconut oil.
11. Cooking. Experiment with different methods of cooking such as broiling, baking or steaming: try to avoid frying or cooking at very high temperatures.
12. Reduce toxins. Lose any excess weight, quit smoking and refrain from the using drugs and alcohol. These are all factors that put you at risk for developing Type 2 Diabetes.
13. Manage stress. Learn to meditate, unwind and relax. Take vacations frequently and be sure to allocate time for yourself.
14. Sleep. Make sure you get at least 8 hours of sleep a night to allow your body to rejuvenate to be ready to take on a new day.
15. Daily exercise. Exercise is vital for optimal health especially those with diabetes. If you are overweight and just beginning to exercise take it slow at first. Begin with light activities such as walking or swimming then gradually increase your level of exercise. Donâ€™t be afraid to add some weight bearing exercises; itâ€™ll strengthen bones and increase weight loss.
Nutritional supplementation can help control blood sugar levels; those with diabetes need an increase amount of vitamins and minerals. Although nutritional supplements may help to improve complications of diabetes, keep in mind that supplements should be used only as part of a comprehensive treatment approach. Diet, not supplements should be the primary focus.
- High quality multivitamin and mineral formula complete with essential trace minerals daily which is needed for optimal health. Those who have diabetes are more prone to nutrient deficiencies.
- Chromium supplement. Chromium is needed for carbohydrate to breakdown into glucose. Chromium deficiency is common when the diet is high in refined carbohydrates and sugar. A daily dose of 200- 600 mcg is recommended of Chromium Polynicotinate or Chromium Picolinate.
- Extra vitamin C. It is crucial for immune system and the manufacturing of certain hormones needed for insulin production.
- Fibre supplement everyday, it will improve your colon health and bind to bad cholesterol as well as other toxins for removal through bowels resulting in weight loss or weight management. Consider taking a tablespoon of ground flaxseeds or psyllium with every meal.