Considering the fact that I had some mac last night, this is not a bad morning number for me. It's further evidence that my many great choices are adding up. My body is processing the glucose more efficiently. I feel confident that once I get to an ideal weight I can have a more balanced diet and still maintain good health. I won't be eating legumes or grains today, though. Maybe some berries. CERTAINLY NOT DAIRY. 🤦🏻♀️🚽 #fitgirlsguide#28dayjumpstart#notsoperfectstorm#pcos#pcosfighter#diabetesprevention#prediabetes
"Bravery is the solution to regret" so true in so many ways. I use to be scared to teach people about how one can learn about health lifestyles as a means to prevent diabetes. However the more I see the complications of diabetes during my first semester rotations and recount the many who have told me how they wished there was something like what I've taught before becoming a diabetic, I'm reminded that fear sometimes causes us to hide in our comfortable shells. Now I'm going to teach people on how to become a prediabetes program lifestyle coach solo and I am again faced with that fear - what if I'm not good at this? But I'm ready for the challenge to train young health professionals and others in the community to help teach NDPP so that others can have a chance to take health into their own hands through lifestyle changes. #nervous#noregrets#diabetesprevention#nursingstudent#springbreak2017#igotthis
Plant-Based Fats vs Animal Fats🌿🍃
Animal Fats: 🍃
It's been pretty well established by now that animal fats are not your friends. Heart disease, type 2 diabetes and cancer easily spring to mind when thinking of the downside of consuming a diet rich in saturated fats. •••
Heart Disease: Fatty deposits in the walls of arteries cause coronary heart disease and may eventually lead to a heart attack. •••
Both the insulin action and insulin secretion are impaired within hours of consuming a meal with saturated fat. The more saturated fat in your blood the higher the risk for developing type 2 diabetes. Those with a genetic predisposition are at higher risk still. 🌿🍃
Animal proteins increase IGF-1 levels in the blood stream which promotes tumour growth. ***
••• Plant-Based Fats: 🌿
Way better, right? Yes and No!
Yes,, absolutely, if they're whole food sources like nuts, nut butters, seeds, and avocados. ***
No,,, if they are vegetable oils. Even extra virgin olive oil and organic unrefined coconut oil may have a detrimental effect.
Studies show that olive oil may impair the arteries' ability to relax and dilate normally. The Mediterranean diet with their high use of olive oil seems to have this effect blunted somewhat by their high consumption of fruits and vegetables but not negated entirely.
Both olive oil and coconut oil raise LDL levels ( the "bad" cholesterol) ,,,, not as much as animal fats but significant nonetheless.
Vegans who consume a lot of oils are at risk for heart disease and diabetes whereas those who adhere to whole food fats usually have LDL levels around 57 which is considered heart attack proof!! •••
Life without oils?? Sauté with broth, wine, vinegar or water.
Bake by substituting oil with mashed banana, avocado, canned pumpkin etc to provide the moistness. 🌿🍃🌿
Passing sugary drink taxes in other cities have proved positive for public health. People opt for different thirst quencher's, bottled water purchases have increased, and consumers have reported that their consumption of sugary drinks has gone down by 20% (according to University of California's Berkeley's school of public health). That's pretty remarkable results when considering the average American is consuming 22 teaspoons of sugar daily. However it's important to acknowledge the other side of this argument. Those opposed to the tax view this as a judgment tax on people's personal choices. Still, it's hard to disregard that nationally, Type 2 diabetes increased by almost 30 percent between 2000 and 2009, according to a study presented to the Pediatric Academic Societies' meeting in 2014 . Sugary drinks are the largest source of added sugars in kids' diets, according to the Centers for Disease Control and Prevention. The heart health industry has a long way to go in terms of preventing heart disease, but statistics show that changing sugar consumption habits at a young age is a good start for lifelong health!
We all overeat regularly. You need it to build muscles and to replete energy depots in your muscles and liver. Overeating, however, promotes insulin insensitivity. To compensate for this, you need to hit the 'insulin reset button' regularly also. This 'reset function' is for calibrating insulin sensitivity, that gets out of whack by overeating. This reset function is triggered once your blood sugar hits rock bottom. And that only happens when liver glycogen is depleted. Hence you need to deplete your liver glycogen regularly, by fasting for at least 8 hours. #insulin#insulinsensitivity#insulinspike#insulinresistance#insulinreset#diabetes#diabetesprevention
WEEK 4....Today is about education and understanding you can gain better health just by spending time in the gym! 80% of our lifestyle changes must be about the foods we put into our bodies! 20% is fitness!
So no judgement here but let's just look at whether we want to put this in your body? Information is empowering when making a choice.... 10g of saturated fat
59g of sugar
These two factors are a heart attack about to happen! This was an eye opener, to say the least!
•Do you count the cost of what you put in your body?
•Do you understand the sugar content alone will have you craving more sugar for days after consuming this?
Just some food for thought today! Let's take a minute and evaluate if consuming something is worth it?
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Three weeks done!! I need to weigh and measure myself to see how my progress is going! I feel great and my clothes are much looser! I love the feeling of progress, regardless of what the scale tells me!
Morning ritual. I found routine very important while I was hauling myself out of a deep #depression . My Tower of Tea in my happy place while I take time out to plan my day and reflect. Best mug ever - its HUGE! Best journal ever - it's totally focused my mind for the year - month - week - day. Really helped with my anxiety. And today I'm trying something new - Green Tea X50 - HATE green tea even though I know it's good for me - this one is a Cold drink made up with sachets!!! I'm focusing on the metabolic benefits 😵😵. I'll let you know what I think!!! Have a great day. #health#mentalhealthawareness#diabetesprevention#greentea#journalling#peace#calm#solitude#routine
I used to always here about “low glycemic” diets/meals and always thought it was just something listed on a protein bar. After working with many pre-diabetic/diabetic patients I realized the importance of a low-glycemic meal plan. Glycemic index is the speed at which food breaks down into your digestive system to form glucose (energy). Say you’re eating a HIGH glycemic food such as baked goods, white breads, and starchy potatoes, your body creates a quick rise in blood sugar which ends up just crashing making you feel tired, groggy, moody, and hungry for more. Wouldn’t you want to eat foods that don’t make you feel that way afterwards? If you are an athlete or someone who exercises regularly, a low-glycemic meal plan is for you because you want to eat foods that are going to sustain your energy and keep you fuller longer. And remember, not all veggies and carbs are created equal. Some fruits such as bananas and watermelon have a very HIGH glycemic index so steer clear of those babies when you know you have a long day ahead of you or need to work out. Here is a great low-glycemic bowl filled with all low GI veggies and healthy fats. Feel free to throw in some extra protein by adding some fresh grilled chicken or turkey. Sustaining a healthy blood sugar and glycemic index, to me, is crucial for our overall health. Preventing diabetes, weight gain, and most importantly your energy and MOOD. No cranky people after this meal ;) ps- sweet potatoes are technically moderate Glycemic index foods but 1/4 or 1/2 of one is fine. And I got that ↕️ tattoo just to point you all in the direction of good food. 😆#foodandmood
Over 3 months with no soft drinks - kicked my 5 can a day Diet Coke addiction when I realised the aspartame was making my body think it was getting sugar and my pancreas would produce insulin - helped regulate my sugar cravings #diabetesprevention#healthyeating#water#sugarcoatedme
Paleo Shephard's Pie w/ Broccoli and Cauliflower mash via @keep.it.simple.shani
2 cloves garlic
½ eggplant, diced
½ zucchini, diced
200 grams passata (1/2 bottle)
1/4 cup stock
2 large tomatoes , diced
2 whole bay leaves (You will take these out at the end)
1 cup peas (frozen)
salt & pepper
tiny pinch of cinnamon
1 teaspoon of Brags all purpose soy
1 large handful of spinach
Broccoli Mash: 1 head of broccoli (& stem) cut into smaller florets, 1/4 head of cauliflower cut into florets, 3 tablespoons coconut oil, salt & pepper
1. In a large pot, sauté onions & garlic. Add beef to the pan & brown. 2. Add all veggies (except the spinach) & stir for 2-3 mins. 3. Add the passata, stock, soy, cinnamon, bay leaves. Turn heat down & simmer for roughly 25 mins or until veggies are soft. Add in spinach just before serving. Remove bay leaves from the sauce. Steam the broccoli & cauliflower, put in food processor & add the coconut oil. Pulse until smooth. It should resemble mashed potato consistency. 5. In a large casserole dish, spoon the meat sauce to create a bottom layer. 6. Spoon your 'mash' over the top of the meat sauce to create your top layer.
"GET YOUR BUTT TO TRAINING RHINO". That's what my name is on auto correct 😱😱😱. Subliminal messaging.... and some days I just don't want to go - maybe I want to read a book or binge watch on Netflix instead.......
So - I've used SMART goals and rewards to motivate myself.... 5kg goal I bought a pair of @katespadeny shoes (love them) - 10kg a pair of @katespadeny earrings (I can see a theme developing !!!) - 15kg was microblading by @cgeyebrows (love them - still recovering). So I need to think of a reward for my next goal. I want to reach 20kg total loss by May 16th. ..... GET MOTIVATED TO DO WHAT YOU NEED TO DO. #diabetesprevention#autoimmunedisease#healthyeating#sugarcoatedme#weightloss#fitmum#2017transformationchallenge#motivation#dubai
So today was my last session with @heidi_jones_coaching - health coach. I've been seeing her for 6 months and she has helped me change my mindset, increase my confidence and self esteem and also learn about healthy food particular to my issues - she is amazing.... and I'm so glad to know her and have her in my life. Her holistic approach to life, her endurance running and her sense of adventure are inspirational. She is a brand ambassador for @lululemon. If your thinking of seeing a health coach - I say do it. One of the best investments I've made in my health. #healthcoach#selfbelief#selfesteem#diabetesprevention#mentalhealthawareness#goals#healthyeating#lululemon#dubai
Pre breakfast pills and injection! A mixture of meds and supplements. Levothyroxine and Cytomel for Hashimotos Thyroiditis. Pristiq and Wellbutrin for depression. Epi pen for pre diabetes. Magnesium, vitamin 2, iron, multivitamin (missing my b12). I've taken so many meds for so long it wasn't until the needle was introduced that I woke up to what I was doing to my body. It was like "Hello you stupid cow ! You are killing yourself with "food"!!" I HATE needles and injecting really effected me. One day at a time trying to reverse type 2 diabetes.... #diabetesprevention#2017transformationchallenge#mentalhealthawareness#autoimmunedisease#diabetes#medication#wellnessjourney#sugarcoatedme
Happy Easter peeps. No chocolate eggs for me today (diabetes of any kind sucks and I'm on a mission to kick mine out). So I searched online for some healthy inspiration. @sainsburys in the U.K. - I'm loving your vegan Easter eggs 🤣🤣. And thanks to sugarhero.com for the Easter egg fruit inspiration... the pineapple bunny would just have too much sugar for me but it looks awesome. So have a great day guys. And enjoy your chocolate if your having some - nothing wrong with some treats now and then right !! #happyeaster#diabetesprevention#fitmum#sugarcoatedme#2017transformationchallenge#dubai#healthyeating#sugar
Yesterday, we invited a doctor into Betty's Soul food to have discussion with the residents of Sistrunk about diabetes management/prevention and also what it means to truly be healthy through diet and exercise. This was an experiment to see how people would respond and they loved the wealth of knowledge and information they received. This is a community that's been stricken by health issues and we're just trying to undo what was done to us.
DAY 5: I did a poor job of photographing my food today, but I have to say that I really saved myself from complete ruin today. First of all, I skipped breakfast and I shouldn't have today. We went on an outing until nearly one pm, and my coffee did not hold me. I was getting super grouchy. I ate a few questionable things today, but not in great volumes. Usually by now I've run totally off of the rails. In fact, that happens a couple of times per week...usually. I'm feeling like today is acceptable. Coffee for my first meal. Chicarrones 🙄, avo/egg salad with carrots, and berries for lunch. Chicken, half a banana, and pb (to which I am clearly addicted) for dinner. I also ate a few noodles. Could've been WAY worse. I'm going to do some journaling tonight to remind myself of my goals and how to reach them. I'm proud of myself for not completely folding this week. This has been my toughest day AND IT ISN'T EVEN BAD! Yay, me! #dairyfree#cleaneating#fitgirlsguide#fitgirlsdontquit#pcosfighter#diabetesprevention
Lesson learnt - thinking pinkberry was a healthy option for a weekend treat. Obv not with toppings that my son had - but the other was plain - macros 26g carb and 3g protein - all good right if it fits your macros!!!! NO - it has just as much sugar per 100g as a McDonalds Mcflurry or an original glazed Krispy Kreme..... WTF!!!! 125 cals but Soooo much sugar.... not good for blood glucose levels.... that's what I thought while I was reading their brag about low fat ingredients - low fat usually always equals high sugar.... 😱😱. #diabetesprevention#sugarcoatedme#pinkberry Is there anything "nice" safe to eat???? ...... totally bummed about the lack of nutrition. IT WAS'NT FOR ME. Focused on my goals.
This Easter egg looks beautiful and I bet it tastes amazing - but I have a dilemma!! I feel like I'm failing my daughter by buying her one....We are battling childhood obesity - she is being bullied and I'm trying to help her without making it an issue - But there always seems to be SOMETHING - a few extra cookies with friends - sweets that her team mates bring to netball matches - I don't want to always say no. And there seems to be opportunities every day for her to eat extra food - we are wading through treacle trying to get the weight off - she can't be any more active!!! so how do you keep the calories low for a child surrounded by friends who seem to consume and never gain weight without causing a psychological problem ???!! I know it's about moderation - but at some point it has to be about control and saying no or the calorie deficit won't be enough to make a difference right????? I don't want her to feel different and left out so of course I will buy her one - but it is yet another obstacle to reaching her goal..... it's a minefield and I don't want to get it wrong.......it s a fine line between controlling intake and managing output. Her twin brother and older sister do not have the same problem - so that compounds her observation that she is already different. It's tough. #childhoodobesity#eatinghealthy#diabetesprevention#mydubai#sugarcoatedme
I'd rather have salad in me TEETH than gunk in my BODY 👊🏻 I get this all the time: "Well, I just can't eat salad everyday... I need my (**enter some frankenfood processed product here**)" .... Let me tell you what the body needs... NUTRIENTS! 🌱
You need nutrients daily at all of your meals so that your body can do it's job for you --cleaning itself out, regulating your blood pressure, fighting abnormal cells, etc. -- Where are the most nutrients going to come from in one meal? Veggies, and lots of them! So NO! I don't just eat salad because it's a trend or fad... I do it to keep my body healthy, to have more energy, and to PROTECT MYSELF from disease... My challenge to you: Eat to thrive, not just survive! And if you need help with that (I know I did too at first), reach out to me... and I will do my absolute best to help you find what works for you ❤️ #OneFitHappyFamily