How to Eat Healthy For Your Type 2 Diabetes Without Giving up some Favorite Foods

This can be tricky for just about anybody, let alone someone with Type 2 Diabetes. Does this mean you need to give up eating some of your favorite foods all together? Not necessarily. Before changing your food routine though, be sure to check with your doctor and/or a Registered Dietitian first on foods to stay clear from and others that still can be part of a healthy diet...in moderation.

After all, every person is different and even a variety of people that have Type 2 Diabetes have different tastes and needs. Perhaps some naturally like to eat more fruits or vegetables or what if they prefer to not give up meat all together? These are just some things to think about and certainly consult with a professional about too. But, here are some healthy ways that could potentially work for you...

(1) Ask your doctor about getting a recommendation to a Registered Dietitian that listens to your questions and concerns. As previously mentioned, every person is different and one may have a particular taste for steak on occasion or another person may have a real sweet tooth. How can they be accommodated with a diet that doesn't leave them feeling like they are missing out! 

(2) What about 'tweaking' your current recipes that you've been making over the years before you became a diabetic? Once again, ask your current health professional if there are ways to make healthier substitutions without leaving you all together 'hungry'.

(3) Practice moderation. This is a big one and very important. Many times once a person fully comprehends that they will need to make serious lifestyle changes, depression can hit. But, in consulting a helpful and wise health professional, many foods can be limited rather than completely eliminated. Here are some ideas: 

• "decide how much you will eat beforehand and stick to that goal
• put the portion on a small bowl or plate, rather than eating from a package
• omit or remove high-calorie garnishes, such as whipped cream 
• split a serving with a friend or other dining companion
• consciously savor each bite, instead of mindlessly munching".

(4) Lastly, it's important to note that in order to keep your diabetes in check and prevent further complications, having good control of blood glucose levels is key. Hence, having some guidance from a registered dietitian can be extremely helpful, especially when it comes to making healthy and practical adjustments to one's diet. 

6 Secrets To A Long Life...Blue Zones style....

I found an inspiring article that adds further depth to last week's Blue Zones video post. The 6 Secrets (found below) -- which really are no secret -- are ways to improve our health and make the most of our lives as we age.

Some of the key 'ingredients' mentioned in the article include such things as focusing on the way we approach life on the day to day. Are we stressed? Are we healthy? There need not be some amazing cleanse or diet either, simply a better way of living.

The idea behind the Blue Zones began sometime in the 1940s when a Greek war veteran was provided with some unsavory news about his health. He was given a very grim prognosis and so he decided to live out his remaining days with family and friends in Ikaria, Greece where he can spend what time he had left of his life. As time went on, believe it or not, he actually became healthier. You can read about his story here. By the way, Ikaria, Greece is one of the five Blue Zones identified by Dan Buettner, the National Geographic Fellow and best selling author some years ago. So, how can these Zones be duplicated across the globe? It will take perseverance, effort and a willingness of many to start making sensible changes, but it can be done. Check out the following 6 Secrets....

(1) Eat mostly plants. We've all heard of inflammation in the body and how chronic inflammation leads to diseases like cancer, diabetes and heart disease, right? The anti-inflammatory effects that are provided by those plants can improve how good we feel and how productive we become. By eating seasonal, colorful and organic (as much as possible) our immunity becomes stronger and better able to fight off colds and flus. Minimizing our intake of meat becomes a benefit to us as well, although not completely off the table. (Try to look into good meat sources and portion-control as well).

(2) Find your 'Ikigai' (purpose).
The Japanese word refers to our purpose. Many times we may put our purpose on the back-burner because we have so many other things to do, right? But, what about doing something nice for yourself and something you've been meaning to do to make you feel better -- like reading a good book, meditating, writing in a journal or doing some 'random act of kindness'.

(3) Be social.
It is all about staying in touch! Frequent visits to family and friends and remembering to pick up the phone to call that friend that you haven't heard from in 'ages' because life has been too crazy busy is the best way to stay social. No doubt, you will feel better that you did and it could even put a smile on your face!

(4) Get outdoors.
There is something so rejuvenating about being outdoors, going for a hike or visiting friends at a little cafe by the water. Want to boost metabolism and fight inflammation? Try getting outdoors whenever possible -- even if it is to take a quick 15 minute walk.

(5) Resist the urge to overeat.
While this could be easier said than done, especially if it a meal you've looked forward to for a long time, take your time and really chew your food. In order to create the most pleasure in eating something delicious, stretch the enjoyment by taking your time instead of gulping it down because you are in a hurry. If possible, have the glass of vino and sip it while you speak to your friends or family. By making an effort to listen to your body, it will naturally tell you when you are getting full.

(6) Keep moving.
No, you don't necessarily have to go to the gym every day and work out for a minimum of an hour. Who has the time for that? The best thing is to continue moving and making an effort to walk as much as possible, squat, do sit-ups, dance, jog, run, weights or anything mobile for that matter. The point is to keep from being sedentary as much as possible. We typically make time for the things that are important to us. Guaranteed that by starting out slow and steady with daily movement, it will become addictive in a good way and you'll want to do more!

So, What are the Blue Zones?

I was recently asked what the Blue Zones. So, I'm attaching the link below with an explanation by the founder Dan Buettner of National Geographic. Worth a look...

Here Are the Secrets to a Long and Healthy Life

7 Wonderful Benefits of Oregano

Are you prepared for flu season? Yes, it is here yet again, but what is your prevention strategy? Even if it is a minor cold, if we find time to take care of ourselves by eating right and finding the time to investigate our everyday eating habits, we can only benefit from it. So how about a little experimentation in using healing and delicious herbs that can enhance your meals -- like Oregano.

Did you know about the 7 Wonderful Benefits of Oregano? Did you know that Oregano has been part of making culinary and even alternative medicine treatments beneficial for thousands of years? Especially now with flu season upon us, don't overlook this wonderfully aromatic herb for 7 good reasons that listed below.

(1) Two crucial components found in oregano are rosmarinic acid and thymol. These are two powerful antioxidant compounds that have been associated with the reduction of oxidative stress in the body. So, it is a smart idea to use oregano in your everyday cooking with a sprinkle here and there to boost immune health and keep your body at its healthiest.

(2) There can't be too much emphasis placed on this herb's incredible antibacterial properties that are essential for proper immune function. Another nice thing to note is that even if you do get a bit of a cold or the flu, with proper care and use of oregano, you may even be able to rebound from illness that much quicker due to the herb's ability to increase white blood cell production and the speeding up of metabolism.

(3) Who knew that Oregano contained fiber? I sure didn't! With that said, it is important to note that this herb can have a positive effect on digestion. Fiber helps with maintaining a healthy digestive system and even increases nutrition absorption -- pretty impressive.

(4) Because Oregano is a natural form of omega-3 fatty acids, the heart gets a big boost of health. Omega-3 fatty acids also help with the rebalancing of proper cholesterol levels and even reduces inflammation to this vital organ which decreases the chances of heart attacks, strokes and atherosclerosis. 

(5) Due to it's high levels of certain minerals and vitamins, oregano has been found to be great for detoxifying the body. Research shows that this herb helps with liver function and also speeds up toxin elimination from the body.

(6) With regular use of Oregano in cooking, there is a really good chance that your bones will thank you too. Because of the many helpful minerals and vitamins contained in Oregano, bone health becomes better and better. Imagine using a sprinkling of oregano in a great number of meal preparations like scrambled eggs, soups, stews, chicken or pork and even fish! There are so many great opportunities to use this delicious and nutritious herb!

(7) Lastly, did you know that you could even get more energy by using Oregano whenever you can? Because of its many B-vitamins -- all of which contribute to energy production -- we can become energetic and yes, rejuvenated. Other contributions that are provided are a general increase in circulation because of the iron potency present and even increased levels of hemoglobin which help to provide essential oxygen to cells and muscles and that means more energy for you!

While it may appear to be daunting to those that don't cook very much or don't necessarily show any creativity in the kitchen, it truly would be worth investigating further on how such herbs as Oregano and many others can make you healthier. After all, who doesn't want to be healthy, am I right? 

What is a Keystone Habit?

Imagine....You are down a path that is not all that beneficial for you; but, regardless, that is where you are presently. What will it take to make a change that will benefit you -- if not immediately -- in the long run that is life. Whether you are going through a hard time at home, at work or just life in general, how can you change that one habit that gets you in trouble? That habit could be anything from complaining about how much work you have and being negative all day to eating mindless amounts of junk food due to stress or simply being sedentary 24/7. You name it, but you are caught in a cycle you feel helpless in getting out of most of the time. 

Clearly there can and should be a need to seek clinical help if warranted, but how about the rest of us that are living our lives on a day to day trying to eat right, be productive and make the most out of life? There is no need to "Go Big or Go Home", but attempting small and doable goals would get you on the path to potentially doubling up on habits that you'll want to keep now and in the future. 

Author Charles Duhigg, tells us in his book "The Power of Habit" that "Keystone Habits lead to the development of multiple good habits. They start a chain effect in your life that produces a number of positive outcomes". So take exercise as an example. What if you challenged yourself to start out doing 30 minutes of exercise a day. It doesn't have to be 30 straight minutes of exercise, but if you believe you "loathe" exercise with a passion, how can you break it up into 10 minute segments that don't really seem like heavy-duty exercise? What about taking the stairs at work if you are on the 4th floor instead of the elevator for example. What about doing a set of 10 pushups every time you get up to go the bathroom or even 10 jumping jacks, particularly if you have a sedentary job. You see what I mean? You begin to build on a habit that has positive outcomes and that allows you to build on a healthier lifestyle. Don't you want to feel better?

The nice thing about working on creating a keystone habit is that it has a tendency to become like a ripple effect of positive outcomes in your life that you may not have even realized could exist. What if you are more productive at work? What if you are happier with your spouse instead of being that 'cranky morning person'? What if you were more considerate of your 'work peeps' because you've begun to develop some awesome habits that you didn't even know you could consistently do? So, what's stopping you from starting off small and ending in a 'big way'. You may not want to start your trek down a new road; but, remember the benefits that you will receive once you start to see the ripple effect of healthy habits. Now that is incentive, wouldn't you say?

Create a Healthy Mindset with these 7 Psychological Hacks

December went by at warp-speed and now here we are in mid-January -- a new year with what hopes to be a year of growth, promise and prosperity. In thinking about this though, how many of us slow down enough to really think about that. Sure, we say we will stick to our New Year's resolutions, but what happens when we get derailed? Do we just say "forget about it" and move on or do we jump back into what we say we were going to do in the first place? I'm not really one for New Year's resolutions anyway, but I suppose the new year could give us a reason to reflect on what we've done so far in our lives and what things we would like to be doing now and in the upcoming year and beyond.

As I was reviewing one of my favorite motivational books - 7 Habits of Highly Effective People - Covey shares some powerful thoughts on perspective which gives good cause to perhaps even re-think the way we may see things in general. One of his quotes "Two people can see the same thing, disagree, and yet both be right. It's not logical; it's psychological". With that said, it brings me to this good article I found on what we can do when we are low on motivation along with 7 Psychological Hacks to re-boot our mindset to a healthier one. So how about applying the 7 Hacks in order to gain a refreshed perspective on how we really can set some seriously good goals and 'kick start' the year in the right direction?

(1) Visualize Your Long-Term Goals: Even research suggests that visualization is powerful and can empower us to create a potentially awesome future for ourselves if we apply ourselves to do just that. So how about not only having the long-term goal of a successful career, but also focus on the shorter-term goals of being consistent, continually getting better at what we do and simply being positive in knowing that what we do is meaningful and purposeful. If not immediately, consistency pays off in the long run no doubt. Visualize what the payoff will be to yourself and your loved ones when you know that your hard work was worth it in the end. If it takes visualizing being on a beach sipping a nice cool drink beachside or swimming with sharks just do it! The visualization process is all up to you.

(2) Start your task: By at least starting a task that you may not be all that fond of starting, you are setting yourself up for success. Think about how good it will feel at the end of the day when you know you started a task that you were not looking forward to starting in the first place. Who knows, you may start on the task and get further along than you even thought. It is all about perspective and trying to see it through a new lens so to speak.

(3) Set a timer. Ok, so Monday morning rolls around -- how can you make it different? better? How about setting a timer -- even if it's on your phone -- with the purpose of working a solid 45 or 50 minutes before taking a break. Everyone is a little different so the minutes may change, but regardless the works needs to get done anyway, so why not make the most of your valuable time and spend it in the most efficient way? You will thank yourself for doing it. As the article indicates, studies show that there is an average optimal work-break split for everyone. Read the article to find out what it is and find out what works best for you.

(4) Tell someone what you plan to do. There really is nothing like telling someone at work, a friend or even family member what you plan on accomplishing in the next "x" amount of time. There will be a time when they ask you how things are going with the intended goal. This is just another way to keep up on accountability.

(5) Change your self-talk. This can definitely be a mental challenge, right? We all have self-talk going on inside of us. That little voice inside of us that tells us we can or can't do something. It's all perspective. How do we see things? Instead of believing a challenge at work is one that may be too difficult, why not instead turn our self-talk into something more positive where we see the challenge as totally doable and worth completing successfully. As the article points out, "positive self-talk leads to higher motivation, better self-esteem and an elevated mood, while negative self-talk leads to the opposite".

(6) Keep a task list. In keeping a nice task list going throughout the day, you can just scratch the task off the list. Doesn't that make you feel good? Even if the task may be a small one, by writing it down and completing it, a sense of accomplishment happens and we therefore become more empowered to do even more.

(7) Establish consequences. This is a good one! Even if we don't necessarily need to be accountable to anyone in particular -- namely a boss or work colleague -- what happens to those self-employed folks who create their own work schedules? What happens to them if they don't complete a projected task or make a client unhappy with their work? There really are consequences to pretty much anything and everything if we think about it. What is the consequence to not finishing high school? What is the consequence to choosing a bad partner? What is the consequence to making your boss unhappy with your performance? What is the consequence to eating food that lacks nutritional balance? You get the idea. There are consequences to everything, but it is all perspective in how we approach the task to be completed, even if unpleasant, it will pay off in the end.

By becoming more aware of our surroundings, our perspective and our attitudes, we really can accomplish so much. Let's make every Monday one to look forward to instead of one to avoid at all cost.

IT'S SO HARD TO LOSE WEIGHT THAT MANY CHILDREN WILL STILL BE OBESE BY 35 YEARS OLD

We've seen that the number of American children that are considered obese is growing and only getting worse. It's been proven and seen in studies such as the online New England Journal of Medicine that can be seen by reading this article. 

Childhood obesity is and has become a completely out of control public health issue that continues to flourish and grow. Statistics don't lie. How can we get families and their kids to not "feel embarrassment or shame"  -- but, instead -- how can we influence them to focus on getting their mindset to a place of positivity and healthy determination to change for the good of their own health? What will it take?

The heartache of not giving enough credence to the enormous public health issue -- which is obesity -- is not doing the future generations any favors! In knowing that kids today have a life expectancy that is being cut short by obesity is astounding.

Striving to teach and live with a positive mindset opens the door to so many things beyond 'weight'. How about living a quality life full of promise and hope instead? Can we focus on getting to the root causes of many chronic diseases that are lifestyle related through positive mind growth and emphasizing the appeal of what a healthy outlook on life can look like? It seems that it is definitely worth a try. What do you think?