The Defeat Diabetes Foundation (DDF) designates April “Defeat Diabetes Month” which aims to create awareness of the risk factors that contribute to diabetes, as well as provide individuals with information to make the right lifestyle choices to insure their health and well being each and every day for themselves and their families.
Globally, more than 420 million people have diabetes and approximately half are undiagnosed. Furthermore, more than 350 million are at high risk for developing type 2 diabetes. Even more staggering is that the global number of deaths caused by diabetes was 4 million in 2017.
A diagnosis of diabetes means you have too much sugar in your blood, indicating your body has a difficult time turning carbohydrates into energy. Over time, if not treated by both medicine and lifestyle changes, this can have devastating effects on your entire body, including your heart. While diabetes can be hereditary, there are also lifestyle changes that decrease the chances of developing diabetes and can improve your overall health.
NJ Diet would like to take this opportunity during “Defeat Diabetes Month” to provide you with valuable information on how to reduce the risk of developing diabetes, which often begins with managing your weight through diet and exercise!
Diagnosis And Lifestyle Changes
When an individual is diagnosed with diabetes, it is very common to feel as though your dietary restrictions, and the way you plan your meals, is going to overtake your life. However, a diabetes diagnosis doesn’t need to be as daunting as it initially sounds. By making dietary changes, you can reduce your risk of developing diabetes — or better control a diabetes diagnosis — by doing the following:
- Beans, such as garbanzo, navy, black and kidney beans, have high-quality carbohydrates, are low in fat and contain protein.
- Dairy products such as yogurt, low fat milk and cottage cheese
- Fish or other lean protein
- Whole grains such as barley and oats
- Whole fruits And Green Veggies
- Dark Chocolate
FOODS TO AVOID:
Sugary foods such as cakes, cookies and candy should obviously be avoided, but there are other items that are also bad for your diet and should be limited or eliminated, detailed as follows:
- Dried fruit, which can contain extra sugar
- Limit your intake or fruit juice, which is filled with sugar
- Reduce consumption of low-quality carbs such as white rice and white flour, which causes glucose levels to increase.
- Limit full-fat dairy products
- Avoid processed foods such as crackers and chips
- Fried foods
- Limit your alcohol intake
Stress can raise both blood pressure and blood sugar. Try to manage stress with meditation, slow stretching exercises, deep breathing and socializing. Speak with your doctor about family history and your lifestyle to manage or prevent diabetes; by sharing your information, you will get better treatment options.
At NJ Diet, our program is fully supervised for total safety and success. By using hair and saliva samples along with our proprietary bio energetic balancing scans, we personalize natural solutions and supplements for every individual. The program includes full supervision by nutritionally certified personnel.
Our all-natural, customizable program helps our clients keep the fat off and stay healthy!
Healthy Eating And Living With Diabetes
It is important to talk with your healthcare provider to find out what type of meal plan is most appropriate for controlling diabetes. The key to maintaining a healthy lifestyle while living with diabetes is to balance the right portions and combinations of foods. While there isn’t a cure for diabetes, but you can take the steps necessary to manage this disease and prevent its complications. Once you’ve been diagnosed, you’ll want to work with your doctor develop the best treatment plan for you. You and your healthcare team should focus on controlling your blood glucose levels as well as maintaining healthy blood pressure and cholesterol levels to prevent further complications of cardiovascular disease.
Weight loss when diagnosed with diabetes is a hugely important factor when trying to minimize, and potentially reverse, the impact of the disease on your overall health and wellness. By control your weight, you can control your diabetes and in turn, can control the quality of your life.
NJ Diet utilizes DNA testing to determine your ideal diet and workout plan, but once you learn more about our program you will see that dieting is only one component. Our program is also a detoxification and hormone balancing program, where the side effect is weight loss, but the end result is better overall health and well being.
Tips For Managing Diabetes
Simply put, at NJ Diet every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. We use DNA Testing over 40 different factors are assessed genetically to make sure you keep it off and stay healthy.
When it comes to those diagnosed with diabetes, you will learn that with the right balance of healthy eating, combined with regular physical activity and weight management, this disease can be very successfully controlled.
If you have diabetes, healthy eating can help you to:
● better manage your blood glucose levels
● achieve target blood lipid (fat) levels
● prevent or slow the development of diabetes complications
● maintain a healthy blood pressure
● maintain a healthy body weight
● maintain general good health
Additionally, by simply following a healthy eating plan you can see a marked improvement in the management of your diabetes. For example:
● Including some lean protein sources and reduced-fat dairy products.
● Reducing your intake of saturated (unhealthy) fat and added sugars, and choose foods low in salt
● Eat regular, small meals throughout the day; by reducing serving sizes of your meals, you help maintain a healthy body weight, which allows for better blood glucose management.
● Make vegetables the main part of your meal (non-starchy vegetables or salad are super healthy AND filling)
● Include a small serving of high-fiber carbs at each meal (such as oats, whole grain pasta, brown rice, quinoa).
● Don’t add extra salt to meals, and reduce the use of foods high in sodium.
● Stick with water, tea or coffee (excluding sugar or high-dairy additions)
Regardless of whether or not you have diabetes (and what type of diabetes you have) these guidelines are a good starting point for healthy eating and maintaining healthier lifestyle habits!
Physical Activity And Living With Diabetes
Moderate exercise can reduce the amount of sugar in your blood, which is the key to controlling diabetes Type 2. Maintaining an exercise routine will help control or prevent diabetes, and will improve your overall health and outlook. It’s important to talk with your doctor before starting an exercise routine.
Along with healthy eating, physical activity is so very important. Aim to do at least 30 minutes of moderate intensity physical activity at a minimum of 5 days a week. Just a mere ½ hour of physical activity, 5x a week can help to:
● lower your blood glucose levels
● lower your blood pressure
● lower your cholesterol
● increase muscle and bone strength.
● improve your mood and self-esteem
● reduce stress and anxiety
● improve the quality of your sleep
Making small changes in the amount of time you spend sitting down either at work or at home. Simple changes in your activity level can help reduce the amount of time you spend sitting throughout the day. These can include:
● Take the stairs whenever possible
● Park further away from your destination and walk.
● Get up to get a drink of water on a regular basis, at least once every hour.
● Do chores (vacuuming for example) while watching TV.
● Get up and talk to your work colleagues rather than texting/emailing them.
When you decide to take charge and change your life by joining our program, NJ Diet will explain how our unique individualized system works to reduce hunger and feel healthier, and how our 4 component approach makes it possible to lose 20-40 lbs. or more of fat in only 40 days! We will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime.
Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being.
We welcome the opportunity for you to have a consultation with us, so register online now! Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!
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As you can see, “defeating diabetes” does not mean you have to give up the things you always did, and you don’t need to exclude yourself from other activities. As long as you know how to balance your dietary needs with moderate activity and keep in mind the amount you eat, and the food choices are making, you will see that reducing your diabetes risk factors is easier than you think.
Are you ready to make a change in your life and improve your overall health and wellness? Contact NJ Diet to get started!