Pre-diabetes is the red-flad warning that your body is no longer able to compensate for high blood sugar levels with insulin. It is diagnosed when our blood sugars are higher than normal (above 100). This is time to take action! If lifestyles stay the same, pre-diabetes can become diabetes in as little as a year. But, the GREAT NEWS is that, at this stage, you have the greatest power to REwind diabetes!
You Can REwind Pre-Diabetes.
The Diabetes Prevention Program has demonstrated that simple lifestyle changes are more effective than medication and can reduce our risk of progressing from pre-diabetes to Type 2 diabetes by 58%! Let's get to it!
Not only do we have sufficient evidence from the Diabetes Prevention Program; we have seen it in real life. MANY people have been able to "REwind" their diabetes, especially if they take action early, at the pre-diabetes stage. Pre-diabetes means our bodies are no longer able to metabolize carbohydrates normally. Once this process begins we need to intervene. Do not wait! However, action will grant you great success! What is that action? There are 3 simple keys.
1) Begin and maintain regular physical activity. Start with 15-20 minutes, 3 times per week and eventually work up to 30 minutes, 5 days per week. Brisk, moderate intensity walking is sufficient, but also, any type of physical activity that involves muscular contraction (movement) will do. What do you enjoy?
2) Reduce portion sizes to reduce body weight by 7-10%. What is 10%? For a person weighing 200 lbs, 10% would be 20 lbs. A safe weight loss is 2 lbs per week. Give yourself 10 weeks, or at least 2 months to lose 20 lbs.
3) Eat a lowfat, carb-controlled diet. A high-fat diet increases insulin resistance, which is the ability for the insulin to work with the cells. Insulin resistance causes high blood sugar and diabetes. So, avoid fried foods, fatty meats and cream sauces/dressings. Control carbohydrates by avoiding sweets, sweetened drinks, and foods made with sugars, honey, corn syrup, etc. as much as possible. Also, limit portions of other carbohydrate foods, such as breads, rice, pasta, potatoes, and corn. Fruits are best eaten in place of sweets, as snacks in between meals, and in small portions, such as 1/2 cup servings.
Use the plate method of meal planning as a guide to plan your meals. Choosing more non-starchy vegetables, which are low in carbohydrates and calories, and also high in fiber, will improve your blood sugar. Balancing meals with these vegetables and lean proteins, while limiting carbohydrates will give you the most optimal blood sugar control.
If you need further assistance with understanding these concepts, help putting them into practice and with meal planning, contact us for one-one-one individualized counseling. Call or email for an appointment. We would LOVE to be part of your REwind story!
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