Think you are immune to Type 2 diabetes? Think again.
About four weeks ago, Sarah visited my office, complaining of being overweight and blood sugars that were too high. Her Doctor was insisting for her to see a registered nutritionist, or go on medication.
And Sarah is not alone. According to The Journal of American Medicine (JAMA), 35% of the US population is considered obese. That is approximately 78.6 million people. According to JAMA, “obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.” So with about 1 in 3 people suffering from obesity, it is no wonder that “The growing prevalence of type 2 diabetes, cardiovascular disease, and some cancers is tied to excess weight.”
Type 2 diabetes and obesity are on the rise and the most important question is – what are YOU going to do about it?
These are the cold hard facts. The scary stuff we hear about and know we should do something about. But what happens when life gets in the way, or temptations are too strong or we simply just don’t know what changes to make? I get it and as a nutritionist it’s ingrained in my soul to want to help.
We can’t fight the facts, but we can certainly fight back and take a stand for our own health!
For Sarah, medication was simply not an option and she was motivated for change. Together we made the changes necessary to bring her weight and blood sugars into a healthier place. I’m excited to report, 4 weeks later she is 13.5 lbs down and has brought her blood sugars from 7.5 down to 6.2. We still have more work to do, but this one example of many that demonstrates the power of getting professional and personable advice which will help you lose weight and enjoy all the benefits of living healthy and well!
So here are 3 simple steps you can make today to take charge of your health:
1. Reduce, no, better yet, ELIMINATE white foods and processed white sugars from your diet. Examples include white breads, pastas, pastry, pop, candy and desserts. Seems simple right? In reality this is harder than you think. Temptations lurking around every corner make it hard for some, but others find emotional attachment and comfort in these “foods”. First identify when you tend to reach for these items. Is it only when you are in social settings? Or do you tend to lean on these items when you are stressed and or tired? Knowing this is half the battle (see tip #3 for more on this).
2. Eat more protein. Whether you are a vegan, vegetarian or meat- eater, protein helps to increase your metabolism (helping you to burn more calories at rest), increase lean mass (more muscle =less fat) and slow the release of sugar into your blood stream (key for reducing the all too common afternoon slump and SUPER important for those dealing with blood sugar issues). And just as a side note, if you do choose to eat meat, make sure it’s lean and clean sources like poultry, eggs and cold water fish.
3. Get a grip on your stress. You read that right. When you are stressed your body produces cortisol (a stress hormone) that causes you to store fat. In addition, when you are stressed your blood sugars rise, a problem for those suffering from blood sugar concerns.
Identifying triggers, being aware of their presence, having proper tools to manage stress like exercise and perspective- creates more balance which will be vital to keeping belly fat away and blood sugars controlled.
You have the power to avoid becoming another statistic. Yes, genetics can play a role, but research clearly demonstrates that for the majority of people, obesity and type II diabetes are preventable diseases.
So, start implementing these 3 simple steps today, one step at a time and you will be well on your way to creating everlasting change.
If you decide you want to learn more than please check out my newest book, Your Weigh Loss G-Spot – The woman’s how-to weight loss system for a healthy, sassy you!
It is a make-it-happen weight loss book that combines the fundamentals of nutrition and healthy eating with the mind–body–heart targeted coaching required to get you to your goal and to make it stick. To find out more about it, go here: www.weightlossgspot.com
What are some good exercises this winter? Please see here for some tips.