Don’t miss these 5 Healthy Tips for Diabetes Awareness Month from Registered Holistic Nutritionist Nicole Eckert – Holistic Nutritionist On-Duty here at Nature’s Emporium Newmarket.
Remember – if you’ve got nutritional questions, we can help you find the answers. Simply register for a FREE healthy store tour at either of our Newmarket or Vaughan locations and let us help you along the road to good health!
November is Diabetes Awareness Month here at Nature’s Emporium, and Nicole Eckert, our Holistic Nutritionist On-Duty at Nature’s Newmarket has put together a list of 5 Diabetic Friendly Healthy Tips to help you eat well and live better!
Reach for Fresh Whole Foods
Eliminate processed foods, including sugar and grains. Fructose, grains and other starchy carbohydrates play a huge role in the bodies’ adverse insulin reactions. When you eliminate packaged and processed foods, you are eliminating key trouble-areas (nutritionally speaking), and when you begin to cook from scratch using whole, fresh and organic foods you will feel the change in your body and should see an improvement in your fasting insulin levels.
Get in Substantial Amounts of Protein
You need to consume a good amount of high quality protein every day, which is found in meat, fish, eggs, legumes, nuts & seeds. When selecting animal-based proteins, be sure to choose organically raised, grass-fed or pasture raised meats and eggs to avoid genetically engineered animal feed and pesticides. Be mindful of protein portions: a general range for daily protein intake is 40-70 grams for most people.
Focus on Healthy Fats
Make sure to consume high quality fats – as much as possible. Good sources include olive oil, avocado oil, coconut oil, grass-fed butter and grass-fed ghee, red palm olein oil as well as nuts and seeds – which are rich in mono-unsaturated and poly-unsaturated fats. Remember that fat is higher in energy per gram, so in terms of volume, your largest portion will always be vegetables.
Regular exercise, even without weight loss, has been shown to increase insulin sensitivity. Consider Yoga, which has the benefit of stress reduction, Body weight-based exercises or High Intensity Interval Training (HIIT), a form of exercise that is structured around preforming quick exercises that count. Remember that any regular movement and exercise is going to be beneficial in your efforts to obtain glucose control.
Increase Fibre Intake
A diet that is high in soluble fibre can improve control of blood sugar levels, decrease excess insulin levels and lower lipid concentrations in the blood (cholesterol, triglycerides) for those with type 2 diabetes. Soluble fibre dissolves to make a gel-like texture that helps regulate digestion and can help keep you feeling full for longer. Foods to include broccoli, brussels sprouts, cauliflower, beans, berries, chia seeds, peas and green beans.
Explore our latest Diabetic-Friendly Diabetes Awareness Month Recipes:
For those looking to explore some deliciously healthy diabetic-friendly recipes, don’t miss our featured ‘Diabetes Awareness Month’ recipes available at the links below:
-Your friends at Nature’s Emporium