Diabetes Prevention Starter Carb Plan

If you are looking for a food plan with a little structure to get you jump started with blood sugar or weight management, this is a plan I have used. Here are some quick tips if you want to try this plan for yourself.

2-5-6 Plan

• 2-5-6 means that you eat 2 carbohydrate choices – 5 times a day – 6 days a week. This will keep your daily carb total at 10 carb servings which is on the low end so you may not be able to do it for very many days unless you add enough protein and vegetables to keep hunger controlled. If you need more for breakfast do 3 carb choices and then 1 for a snack instead of 2 choices. Continue reading

Dairy Prevents Diabetes?

My quick thoughts and observations on this recent story about fatty acids in dairy products possibly preventing diabetes are that . . .
1. Many women are not drinking milk – some because they just don’t like it and some they have switched to diet soda to save calories and carbs.
2. People are choosing low fat or fat free cheese and yogurt instead of the less processed version because they have been led to believe they are healthier.
The most useful point of this study may be that eating more of a whole foods diet and fewer processed foods may be the key to preventing diabetes. Let’s keep working toward that!

Read the story about dairy and diabetes prevention here.

A Dozen Diabetes Prevention Steps for a Healthy December

Instead of waiting for January to start getting back into healthy habits, why not start now and feel good about your efforts going into the new year!     

Here are a dozen things you can choose from to get started on your diabetes prevention or reversal plan.  My challenge to you is to choose 3 of them and start practicing them this month, this week, and even today!

1.      Choose a power breakfast to start your day off on a positive note. Choose from whole grains, fresh fruit, boiled egg, or yogurt.

2.      Use smaller plates and bowls. You will eat less of everything without counting calories!

3.      Check the portion size on labels and compare that to what how much you are eating to become more aware of what you are putting in your body.

4.      Limit starch (bread, rice, potatoes, pasta) to 2 servings or 1 cup per meal.

5.      Satisfy your sweet tooth by including a small serving daily. Dark chocolate or fruit make healthy desserts.

6.      Get your potassium, magnesium and vitamin C and more powerful nutrients by eating your favorite fruits daily.  

7.      Enjoy the non-starchy vegetables at meals and for the munchies between meals!

8.      Eat fish high in omega-3 (salmon, tuna, trout, sardines, mackerel) twice a week to lower inflammation.

9.      Make a soup or salad with lentils or beans each week.

10.    Enjoy nuts for snacks, on salads or in recipes.

11.   Save eating in front of TV for special movie nights.

12.   Move more!   . . . . Start with 10 minutes daily exercise.