When we eat processed foods, junk foods, sweets, and fake foods not found in nature, our propensity is to gain weight. The body is nature, and plants are nature Our body understands nature. Nature understands nature. Sometimes after a fast food meal, we feel hungry soon thereafter. Why? The body didn't receive the nutrients it needed for health. So, we are hungry. Then we feed it again, and hopefully, this time around the choices are including vegetables and fruits, healthy proteins and fats, those that enhance nutrient absorption. The extra amount of calories from the junk mixed with the healthy foods add to the body weight, unless we are running a marathon or doing some heavy exercise soon afterwards. The fat gain over the years can lead to type 2 diabetes.
In the USA, 1 in 3 adults have prediabetes. 1 in 3 adults are at risk for type 2 diabetes. That correlates with more than 35% of the USA being obese. Diabetes can be the factor for a person developing chronic conditions related to obesity, including heart disease, high blood pressure, and stroke. Plus, we know obesity plays games with our confidence level. If I am a large person and I exercise and eat healthy, this is my body. I will be proud and enjoy my size, whatever it is. If one is large and not healthy, we can take steps to mitigate change. Don't we all want to be healthy, at any size?
Perhaps a lifestyle change program will enhance your days and nights. We can even turn around type 2 diabetes. What have you got to lose?
Here are some tips to get started:
- Reduce overall carbohydrates: When you do eat carbs, they should come from nutrient-rich sources, such as vegetables (particularly non-starchy ones) and fruits, rather than from processed foods with added fat, sugar, and sodium.
- Limit your intake of fake fats: Hydrolyzed fats have a hydrogen molecule added to the fat to make the foods more shelf stable and have a longer shelf life. They are found in junk food, fast food, and sweets. The body doesn't know what to do with this foreign fat, so it easily turns the fake fat into body fat.
- Replace sugar-sweetened beverages: Any sweetened beverage, including those sweetened with high-fructose corn syrup or sucrose can be replaced with water. Drink more water! I add electrolyte powders, lemon, a pinch of pink Himalayan salt, and sometimes ginger or cinnamon for a kick! Being creative with the added flavors make one want to drink more water.
- Reduce sodium intake: Read food labels! Add up the sodium levels to equal less than 2,300 milligrams per day, or lower if you have high blood pressure.
- Drink alcohol in moderation: Moderate drinking is defined as one standard drink a day for women and up to two a day for men. You must be cautious, however. Alcohol can worsen low blood sugar reactions in people who take insulin or certain other diabetes medications. And because some effects of alcohol (such as drowsiness or slurred speech) resemble those of hypoglycemia, it can be hard to recognize a true diabetic emergency if you have one.
- Exercise daily: Gain the ability to get the oxygen in and the stress out with a daily brisk walk, a hike, a yoga class, a bike ride or run, or anything you will enjoy. If you need accountability, invite a friend to join you on your wellness journey.
SuperiorSelf channel on YouTube