Take Steps to Reduce Diabetic Onset!

1. Eat more fiber such as high fiber cereal and beans. Is gas a problem? Take two beanos just before eating any food that causes gas. Beano is made up of natural enzymes which are great to aid in digestion or try drinking mint tea after eating.
2. Eat some raw fruit or raw vegetable with each meal. Enzymes in raw fruit and veggies help digestion and stabilize insulin production.
3. Take a multi-vitamin that has 1200 mg of calcium, 400 mg of magnesium and 400 IU of Vitamin D. Or, for calcium drink milk fortified with Vitamin D and eat almonds, cashews, macadamias, pistachios, Brazil nuts and sunflower seeds for magnesium.
4. Use vegetable fats that are NOT hydrogenated. Vegetable oils such as canola, coconut, sesame, olive oil, flaxseed, avocado and peanut butter. Do not eat fried food in restaurants since many times transfat is used to fry food.
5. Eat a lot of vegetables during the day. Do not overcook veggies since much of the vitamins and minerals can leech out. However, dark green leafy vegetables can be cooked well done then eat the juice along with the vegetable.
6. Overcooking pasta can make it starchier which raises blood sugar. Cook pasta until it is al dente (still a little bit hard but still soft enough to eat).
7. The American Diabetes Association recommends eating 2 – 3 servings of fish a week.
8. Sleep at least seven hours a night.
9. Use the spice Turmeric in your recipes. It helps stabilize insulin as does cinnamon.
10. Sprinkle ½ tsp. cinnamon on your food each day. Try shaking some on a peeled apple for a great treat, add to vinaigrette dressing, use in recipes or take supplements.
11. Use Agave Cactus nectar instead of sugar and honey. Careful, just because it is low on the glycemic index does not give license to over use. Use to sweeten a home made vinaigrette dressing
12. Eat lean portions of meat and skinless chicken.
13. Drizzle vinegar or lemon on your salads or add to beans and other recipes while cooking. Add balsamic vinegar when making your own fruit syrup.
14. Avoid sugary sodas and fruit drinks. Easy on the fruit juice…there is no fiber to control the digestive process of fructose in juices.
15. Slim your waist so it is smaller than your hips. For some reason this ratio is helpful in controlling diabetes. For guys, you may need to make waist same size as hips depending on your body shape.
16. Take a 15-minute walk twice a day. Switch back and forth walking fast then strolling.
17. Limit Junk and fast foods to once a week and make good choices at places such as McDonalds which offers a yogurt “parfait” for $1 and apple dippers and Wendy’s that offers chili with beans on it’s dollar menu…Saving money and eating healthier 
18. Pack-a-day smokers are more prone to diabetes than non-smokers. Quit smoking! You can do it with God on your side.
19. Laugh, have fun and keep on the lighter side of life. A happy attitude lowers the stress hormone Cortisol. Cortisol can cause blood sugar levels to spike. Happiness is a choice and is not difficult to accomplish when we dwell on the promises of God.

Keep in mind that little daily choices can make a big difference in your overall health. You don’t have to turn your life upside down to accomplish these things listed above. Instead just keep a mind-set that stops and thinks about food choices before indulging.

Please consult your doctor before trying any of the above suggestions. Other health issues may present reasons for not using any one or all of the above tips.