Nutrition and Weight Loss Ideas

According to a recent survey, there are 54 million people in the United States that either have been diagnosed with diabetes or pre-diabetes, or who might not even know they have it.

There aren’t any clear symptoms for the early stages of this disease, so many people don’t know how vital it is for them to be making some serious lifestyle changes. So why take the chance — if youve been eating a poor diet, now is the time to change so that you can avoid ending up with a full-blown type 2 diabetes in the future.

We all know what a healthy lifestyle change looks like — the problem is that too many people are reluctant to make the necessary changes. We need to lose weight — we need to include nutrient-dense, fiber-rich foods in our diets — and we need to exercise. It’s just not worth risking the dangers of heart disease or stroke.

To reverse pre-diabetes (and ward off type 2 diabetes), try these smart-eating guidelines — perfect for those who have pre-diabetes, as well as those who don’t!

* Eat whole grains, such as brown rice, wild rice, bulgur, slow-cooking oatmeal, and whole-grain breads and pasta.

* Enjoy beans and legumes frequently.

* Enjoy plenty of vegetables, prepared without unhealthy fats (like margarine and butter) or sweetened sauces.

* Consume whole, low-glycemic-index fresh fruits like berries, apples, and citrus fruits, such as oranges and grapefruit halves. Avoid canned or jarred fruits with added sweeteners or syrups.

* Include nonfat or low-fat dairy in your diet, such as nonfat or 1 percent milk, plain or artificially sweetened low-fat soy milk, and nonfat or low-fat plain yogurt.

* Focus on lean proteins, like fish, skinless poultry breasts, and lean cuts of beef; use healthier cooking methods, such as baking, roasting, broiling, or grilling.

* Avoid saturated and trans fats; instead, choose monounsaturated and omega-3 fats found in avocados, nuts, fish, and extra-virgin olive and canola oils.

The good news is that weight loss and lifestyle changes have been found to be more effective than medications for reversing pre-diabetes. As many of the readers of this blog know, I follow a South Beach Diet® program. Sure, I have the occasional sweet dessert — or I may indulge in a pizza very rarely, but I tend to follow what I’ve learned about this excellent diet program.

My plan for the holiday season is to post regularly this week, but may be quite sporadic over the week leading to the new year.
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Good day fine reader,

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During this frequently hectic and stressful time of year, it’s nice to be able to reflect on the truly important things in life. If you haven’t seen it in a while, or didn’t have a chance to view it in the first place, please take a few moments to view — http://www.YourDashMovie.com — and send it on to others who would appreciate the message as well.
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Got questions?

Contact me at: http://www.ronrink.com

My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.

Have a healthy and nutritious day!

Shanti,

Ron

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