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Wellness Tips | 2016-11-30
Free Yourself from (Type 2) Diabetes & Live the Life that You Love!

 

The life you dreamed about and hoped for is right around the corner! Having diabetes can be very defeating and can lower the quality of your life, but it is definitely a manageable condition which you can overcome. If you do not take good care of it then it IS something that can be dangerous to you and your life. Diabetes can result in stroke, blindness, heart attack, kidney failure, and even amputation!

We have high hopes that you will not have to suffer for the rest of your life if you make a choice to take action starting today! One of the most common disease in the whole world is Type 2 Diabetes, but it is curable, unlike Type 1 Diabetes. All it takes is a little bit of your will, happy-go-lucky attitude, action, and nutritiously balanced meals!

Empower yourself today and look forward to creating an amazing new year ahead! When you start with just one small task such as drinking water instead of the sugary beverage you always drink with your meal or taking a 10 minute power walk after work. You can begin to build on from there with self-discipline to create the life that you love.

Start today! Take charge!

 

1. Stimulate the Mind and Move Your Body! laugh

Strengthen your mind and body with an activity that puts a spring in your step! You have to find your niche, which should be complementary to your lifestyle and stimulating for your mind-body connection. It will help you stick with it and the best part is that you get to enjoy the benefits of living a fun-filled and full life. Start small but keep moving forward and upward! It will become easier to conquer each obstacle you face with the progress that you make.

Aerobic exercises are great for blood circulation, strengthening your heart, regulating cholesterol, blood pressure, and blood sugar metabolism. If you focus on strength training, it is great for building muscles, which can help burn calories and increase metabolism, strengthen the bones, and even help prevent osteoporosis. What we offer at Body & Brain Yoga are Do-in exercises, Meridian stretches, Tai Chi, DMD Martial Arts, Belly Button Healing, and Energy dancing which can take care of both of those elements and more! It is great for all-levels to train the body and mind together.

The American Diabetes Association recommends 30 minutes of moderate-to-vigorous intensity aerobics exercises at least 5 days a week or a total of 150 minutes per week with strength training at least 2 times a week for healthy individuals. Start with whichever is comfortable for you! Whether it is 10 minutes of low-intensity aerobic exercise like walking in the morning or 10 minutes of cycling. Here are some activities to think about:

  • Brisk walking for 20 minutes morning and or night (Energizing and good circulation)
  • Jogging for 15 to 30 minutes (Energizing and good circulation)
  • Tai Chi (Excellent for fitness and stress reduction)
  • Take beginner swim classes (Good for those with joint pain)
  • Zumba (Great for those who like to let loose!)
  • Yoga (Ideal for those who are looking for relaxation, flexibility, quieting the mind, & toning)
  • Hiking new trails for nature trips (Good addition for weekend adventures!)
  • Bicycling/ Stationary cycling (Great whole-body cardio)
  • Weight Training (Ideal for building muscle mass – helps maintain blood sugar)
  • Stair Climbing (Build lower body strength and muscles mass)
  • Gardening (Can be moderate to heavy activity level)
  • Roller skating/blading (For those who want to get in touch with their inner child!)
  • Playing Tennis (Moderate, high intensity exercise)
  • Playing Badminton (Light to moderate intensity, builds focus)
  • Dancing (Salsa dancing, ballroom dancing, etc…)
  • Low-impact aerobics (Great for beginners)
  • Rowing (New hobby idea)

 

2. Foods to Avoid & Foods to Cook for this Holiday! surprise

There are many quick & easy holiday dishes you can whip up for you and your family to enjoy together! But first, it is critical to avoid the foods that can reverse all of the good progress you made. It may be scary at first but just take it one by one! Having this said, please do not skip meals especially when you are out and about just because you have to avoid certain foods. Skipping meals is one of the worst and quickest things that can throw off your blood-sugar. Always find a healthy alternative even if it is fast food! Plan ahead and carry healthy snacks with you wherever you go! Educating yourself and taking the appropriate steps to find an alternative will empower you to keep going! Have fun with it and don’t be hard on yourself when you have felt like you took few steps backwards.

Foods to avoid!

There are so many nutritious and delicious recipes that you can enjoy and make a huge different in your health. First, avoiding some of these high- fat, sodium, carbs, and calorie foods can be a great start! The foods below can increase your risk for high cholesterol, high blood pressure, heart disease, unmanageable blood sugar, and weight gain.

  • Restaurant pizza
  • Milk Shakes
  • Frozen pizza
  • Fruit juice & Soft drinks & Flavored water
  • Frozen meals
  • Purchased Cakes, Doughnuts and Backed Goods
  • Fast food - Hamburgers
  • Processed lunch meat
  • Store-bought pies & cookies
  • Fried Chicken
  • Restaurant French Fries
  • Cinnamon roll
  • Deep-fried Chinese entrees
  • Battered Fish
  • Biscuits and gravy
  • Sugary coffee beverages
  • Nachos

 

Mouth-watering Diabetes-friendly Holiday Dishes!

There are so many resources online such as blogs, websites, and YouTube videos that give you abundance of information to help you succeed, but first the choices just has to be made within you. The determination will come as soon as you make a choice to make a difference in your health condition. It gets harder around the holidays but this would be a great opportunity to demonstrate to yourself that you are strong and you have control over your life!

Have fun with these quick & easy recipes I hand-picked for you for this holiday season! Make these dishes for a family dinner party or just a party for two! It will be a big hit and the talk of the night!

 

Appetizers

Grapefruit, Beat, & Goast Cheese Flatbread

Tomato Basil Bruschuetta

Bail Pesto Stuffed Mushrooms

Baba Ghanoush

White Bean Dip 

 

Sides

Multi-grain Pilaf with Sunflower seeds

Rosemary Sweet Potato Mash with Shallots 

Choizo Roasted Poblano Wild Rice Stuffing 

Grapefruit Endive Arugula Salad

Whole Roasted Cauliflower with Pomegranate and Pine nuts 

Roasted Heirloom Squash with Sea Salt and Local Honey

Superfood Salad 

Kale Salad 

 

Soup

Savory Bean-Spinach Soup

Tuscan Chicken Bean & Kale Soup with Crispy Haricot Verts

Garden Tomato Soup

 

Entrée

Zucchini and Sweet Pepper Crepes

Chicken and Asparagus Tossed with Penne

Scallop, Mushroom, and Fennel Campanelle 

Baked Salmon with Southeast Asian Marinade 

Balsamic Chicken

Smoky Spatchcocked Turkey

Hummus and Avocado Salad Sandwich

 

Dessert

Chocolate Hazelnut Whoopie Pies

Hazelnut Mocha Torte

Cherry Ginger Upside-Down Cake

 

3. Monitor Your Blood Sugar Levels Regularly yes

Go to your healthcare provider to make sure to get your blood work done and exam every 6 months, especially if you are looking to monitor and make changes to your lifestyle. You always want to make sure to consult with a professional and trustworthy doctor, nutritionist, or fitness coach when you are making life-changing decisions. It is your responsibility to be proactive and be responsible for your doctor’s appointments and checking your blood sugar daily.

Forgetting to check your blood sugar regularly according to your physician’s instruction can sabotage your insulin therapy. You can’t stop checking your blood sugar just because you don’t feel “bad”. It is critical for you to make sure to monitor your blood sugar with a handy meter. One tip we can recommend is to set an alarm on our phone calendar to alert you to check it or put a sticky note to self on the fridge door as a reminder.

It won’t always be easy but believe in yourself. It definitely will be an adventure and just have fun with it, laugh when you fail, and don’t be hard on yourself. Always make steps forward even if they are small, and you will be surprised where you are!

 

 

 

Author: Yuri Lee
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