Dial Down Your Diabetes With 3 Simple Steps

Preventing Diabetes

Every 5 minutes, 2 people die of diabetes-related causes and 16 adults are newly diagnosed according to Centers for Disease Control 2015 statistics.

You just got back from the doctor, and he told you that you are pre-diabetic. Your blood work didn't look good; your fasting glucose was 110 — which is not diabetic, but not normal either. I'm guessing you have a million questions, and most of them are questions about what you can eat. More importantly, which of your favorite foods (which probably are what brought you to this point) will you have to give up.

The truth is; the "kick pre-diabetes to the curb diet" is a healthy, balanced diet with the elimination, or at a minimum, moderation of simple sugars. It's the way we should all be eating to stay healthy and fit. But with all the conflicting information out there it can be confusing. I'm going to teach you some simple solutions to help you kick pre-diabetes to the curb. The best part is that you will lose weight and melt off belly fat. For most of us, food is our entire world, so giving up our favorite foods is highly unlikely. However, it's important to understand how your food choices affect your blood sugar levels and how lowering them is much easier than you think.

Prevention is the cure. Diabetes can cause complications such as heart disease, eye disease, and kidney disease. A little prevention is worth it and is much easier than you think.

I dare you to take the 7 Day Lower Your Blood Sugar (pre-diabetic) Challenge. The Challenge will not only help you lose weight, but it will also help to prevent diabetes and melt off belly fat. You will have more energy all day and won't be cranky all the time.

Here are Three Simple Steps to help you lose weight and lower blood sugar levels while enjoying some of your favorite foods. Try to follow these simple steps for seven days straight while monitoring your blood sugar levels so you can see your progress. Do your best and focus on progress, not perfection. If you slip up, get right back on track at your next meal. Lowering your blood sugar is that simple.

SIMPLE STEP #1: Prevent blood sugar spikes with this high protein breakfast

Always eat a lean, high protein breakfast every day to prevent blood sugar spikes. More and more, Americans are on-the-go, skipping the "most important meal of the day" and not eating until lunch. Tel Aviv University published a recent study that revealed the substantial impact of skipping breakfast on pre-diabetics (Type 2). It stated that "fasting" until noon triggered major blood sugar spikes and impaired insulin responses in Type 2 diabetics throughout the rest of the day. Skipping breakfast may also cause overeating later in the day which adds insult to injury.

This can be easily solved by drinking a clean, whey protein shake that is low in both carbohydrates and fats, yet still high fiber. This helps to keep you feeling fuller, making it easier to avoid eating the wrong foods. Adding Sunfiber in particular, will keep you regular. It’s the only regulating fiber that’s tasteless and mixes clear and easy so you won’t even know it’s there. However, most pre-made shakes do not fit these nutritious criteria, so it's better if you prepare the shake yourself. Try this blood sugar lowering, lean muscle preserving, cortisol blocking, delicious breakfast smoothie.

Cinnamon Smoothie
Simply combine the following items in a blender or shaker cup and drink up.
2 scoops of Complete Protein Vanilla Whey
½ cup of water or black coffee
1 serving of Sunfiber
5 ice cubes
1 tsp of cinnamon (cinnamon helps lower blood sugar levels)

SIMPLE STEP #2: Snack smart to lower blood sugar

Yes, you can snack if you're pre-diabetic. It's important to keep your meals and snacks spaced 2½–3 hours apart. Lots of pre-diabetic people get nervous about being a little hungry. It's okay to be a little hungry, especially if you are overweight. What's more important is that you choose foods that are low in carbohydrates and high in fiber. This will help you to feel fuller longer so you will eat less and lose weight. That's the best way to help control your blood sugar levels. Snack smart on homemade popcorn to help keep your carbohydrates in check. Popcorn is naturally high in fiber. When made from scratch it is an all-natural food without additives or artificial flavorings. You can use Malaysian palm oil that is nature’s richest source of vitamin E.

Why should you use Malaysian palm oil instead of your typical oil? Malaysian Palm oil is naturally trans-fat free so that you can steer clear of hydrogenated oils. Malaysian sustainable palm oil has beta carotene, tocotrienols, and other nutrients that have been shown to support good health. These nutrients help protect the skin from the inside out, and it’s great for brain and heart health. I also love that this oil is sustainable, unlike soy and other oils.

      • Oil palms grow for 30 years. 
      • Fruit is harvested every 3 months. 
      • They are non-GMO. 
      • No chemical processing required to produce the oil. It’s simply squeezed out. This is always best for our bodies
Homemade Popcorn (recipe submitted by Kyle Lynn)
 Pour 1 tbsp. of Malaysian palm oil into a heavy-bottom, medium-large pot. Cover the bottom of the pot with ½ cup of popcorn kernels. Spread in a thin layer (if the kernels are too crowded, not all of them will pop). Cover the pot and heat on medium, shaking the pot every minute or so until all the kernels have popped. Take care not to cook too long, which could scorch the popped kernels. Sprinkle the popcorn with any of the following:

  • ¼ tsp of No Salt 
  • ¼ tsp garlic powder 
  • ¼ tsp Allspice or cinnamon or 1 tbsp. grated Parmesan cheese 
    (Serving size: 1 cup)

    SIMPLE SOLUTION #3: Do this trick before you cheat

    It doesn't matter if you're going to have a cocktail or splurge on a piece of your favorite cake — you need to always do this first.
    Know your numbers. What was your last glucose reading? Was it low enough to cheat? If not—wait. Timing is everything. Cheating when your blood sugar is high can cause major complications that could potentially cost you your life.

    Before you cheat, always make sure you have first eaten lean, metabolic boosting protein and thermogenic (low carb), high fiber vegetables. This will help "buffer" the insulin response. You will also eat less and have more control with your sugary treat (yes, this includes alcohol) vs. eating your treat while starving. Warm vegetables vs. cold are best to help control your insulin. Juicing is a definite "no", as it escalates blood sugar levels as fast as soda would. Some good examples of what to eat before you cheat are shrimp for lean protein, warm broccoli, or a salad.

    Remember, an ounce of prevention is worth a pound of cure. Don't forget your 1-2-3 punch to lower blood sugar and kick your diabetes to the curb.

    Everyone has individual needs. Work with your doctor or a dietician if you need help. They can help you decide how to balance the carbohydrates, proteins, and fats in your diet. Here are some general guidelines: The amount of each type of food depends on: 

        • Your diet 
        • Your weight  
        • How often you exercise  
        • Your other health risks
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