Reverse Diabetes with Diet and Exercise

Stability can begin as soon as your day starts. A perfect combination breakfast can stabilize blood sugar for the entire day.

Diabetes (Type II) is actually a metabolic disorder and not a disease. It is caused by the way you eat and poor lifestyle choices. However, studies show that diet and exercise can keep diabetes at bay or even delay diabetes more effectively then prescriptions drugs alone.

According to a clinical trial conducted by the Diabetes Prevention Program (DPP), diabetes incidence in high-risk adults was reduced by 58% with changes to diet and exercise, while only 38% on in those on diabetes drugs alone.¹ Changes as little as eating a healthier breakfast and exercising vigorously for 10 minutes a day can have a drastic improvement to your diabetes future.

If you don’t have diabetes, are pre-diabetic or even worried about your health, then simple, or even drastic changes to your lifestyle can put you on the right path to a better, longer life, free of diabetes. The first step on this path is to eat a balanced diet that consists of adding powerful disease-fighting food groups into every meal, starting with breakfast. You should also focus on getting at least 10 minutes of vigorous exercise a day.

Breakfast is, unfortunately, the meal that we eat the unhealthiest food choices! Sugar-sweetened cereal, bacon, fried potatoes, fried eggs, sausage, butter-laden toast… oh my! Research has shown that diabetics (or anyone choosing a healthy lifestyle) who choose lean protein and high fiber carbohydrates first thing in the morning will help to stabilize their blood sugar levels, which will regulate their appetite and energy. By eating a healthy breakfast you can turn your whole day around!

Your breakfast should consist of a lean protein, an antioxidant, one healthy fat, a variety of herbs and spices and high-fiber grains. These food combinations have a low glycemic index, which mean they are low in sugar and are absorbed very slowly in the body due to their high fiber content, making these foods excellent choices for diabetics.

Listed are the 5 Key Food Groups along with food choices. Once you get the formula down, you can incorporate these five food groups into your lunch, dinner and snacks.

5 Key Food Groups

1. Lean Protein: Good choices are plain Greek yogurt (full fat), eggs and egg whites, and whey protein powder. Try fish and lean meats at 3 oz per serving for lunch or dinner.
2. Antioxidants: Add the color of the rainbow to your meals. Load up with fresh berries, vegetables and leafy greens. You will fill up with fewer calories.
3. Herbs and spices: Try a variety of fresh and dried. 1 teaspoon of dried spices and 2 tablespoons of chopped fresh herbs.
4. Healthy Fat: Add a fat such as 8 almonds or walnuts or 1 tablespoon of nut butter. Cook with 1 teaspoon of olive or coconut oil. Slice 1/2 an avocado into your salads.
5. Whole Grains: 1 serving for women and 2 for me. Make sure your choices have at least 4 grams of fiber per serving. Some choices are organic sprouted bread, quinoa, oatmeal, brown rice and whole wheat pasta.

Try also adding in vitamins and minerals such as a good multi-vitamin, extra chromium, resveratrol and 3 grams of quality fish oil into your daily schedule. These vitamins and minerals may help improve cells performance, insulin resistance, glucose stabilization and proper insulin receptor function. Few people know that foods and supplements actually stabilize your blood sugar swings much better than drugs and give us the added health benefits of reduced joint pain, sharper mental focus and increased stamina and energy.

Trying to reverse type II diabetes and pre-diabetes really can happen if you are willing to make changes to your lifestyle. Exercising, eating the proper whole-food diet and taking the right combination of vitamins and minerals will help get your body healthy again and on the road to a diabetes-free life.

Breakfast Ideas Using 5 Key Foods

Almond Butter & Fruit

• Lean Protein: 2 tablespoons almond butter
• Fiber: 2 slices organic bread, toasted
• Herbs and Spices: 1 teaspoon dried cinnamon, sprinkled on peanut butter, toasted
• Antioxidants: 1/2 cup berries
• Healthy Fat: 6 oz of almond milk

Breakfast Omelet

• Lean Protein: 2 eggs
• Fiber: Spinach, tomatoes and onion added to egg
• Herbs and Spices: 2 tablespoons of chopped, fresh basil
• Antioxidants: 1 slide peach, sprinkled with ginger
• Healthy fat: 1 tablespoon coconut oil for cooking

Yogurt and Fruit Parfait

• Lean Protein: 1 cup Greek yogurt (full fat)
• Fiber: 1 scoop flax seed
• Herbs and Spices: 1 teaspoon cinnamon added to yogurt
• Antioxidants: 1/2 cup berries
• Healthy fat: 8 sliced almonds, mix all together

Protein Shake

• Lean Protein: 1 scoop whey protein in 1 cup of almond milk
• Fiber: 1 scoop fiber power and 1 cup of water
• Herbs and Spices: 1 teaspoon Allspice added to protein drink
• Antioxidants: 1/2 cup frozen fruit
• Healthy fat: 1 tablespoon flax seed oil, mix all in blender until smooth

Oatmeal with Berries

• Lean Protein: 1 scoop protein powder (preferably vanilla)
• Whole Grains: 1 cup plain, steel-cut oatmeal
• Herbs and Spices: 1 teaspoon cinnamon, sprinkle on oatmeal
• Antioxidants: 1/2 cup berries
• Healthy Fat: 1 tablespoon chopped pecans or walnuts

Grab & Go Snack Choices

• Lean protein: 6 oz. carton of almond milk, 1 pre-packaged string cheese
• Fiber: 1 Kashi, Luna or Larabee organic snack bar with 5 grams of fiber per bar
• Antioxidants: Medium-sized apple or naval orange

 

 

Sources:
1. The Lancet 374 (2009): 1677-686. 10- year follow-up of diabetes incidence and weight loss in the Diabetes Prevention Program Outcomes Study: The Lancet. The Lancet, 14 Nov. 2009. Web. 7 Feb. 2010. (http://www. thelancet.com/journals/lancet/article/ PIIS0140-6736(09)61457-4/fulltext).