Exercise is one of the most important things that you can do to help your type 2 diabetes or pre-diabetes. My best recommendation for exercise is walking an hour a day, every day. I love walking and usually walk 6-8 miles every day. This has had great positive effects on controlling my blood sugar.
If you are overweight and out of shape, you may not be able to walk that hour a day just yet. But you need to get started, the sooner the better. When you are just starting back on a regular exercise program like walking, start slowly and work your way up. If you can only walk 50 feet, that’s fine, walk that 50 feet and then tomorrow walk 60 feet. Each day try to improve just a little bit. Over time it will add up fast and pretty soon you will be walking several miles a day.
Another good tip is to walk two or three times a day. For example, maybe you can only walk ten minutes at a time. Do that three times a day and you are halfway to walking your one hour per day. Remember, it’s the total for the whole day; you don’t need to walk that hour all at once. In fact, it can better help to control your blood sugar levels by walking three times a day, morning, afternoon, and evening.
So get started now!
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For diabetics, bread is a sure fire way to raise that blood sugar. Most breads are 20 to 30 carbs a slice, or even more, depending on the size of the loaf. I personally rarely eat wheat products and eat very few grain products at all.
One grain product that I do eat are Brown Rice Tortillas. As the name implies, they are made from brown rice flour. Other ingredients are filtered water, tapioca flour, safflower oil, rice bran, vegetable gum, and sea salt. They are wheat and gluten free. One tortilla has 24 grams of carbohydrates and 130 calories.
What I do is fold the tortilla in half and then it tears apart easily into two pieces. Then I fold the halves in half to make quarters of the original, about the size of a piece of bread. I substitute one quarter of the tortilla for bread at a meal. That’s only 6 carbs and these are delicious. Pop them in the toaster and add some butter and sea salt once they are done toasting and you have a great replacement for a piece of bread at breakfast, lunch or dinner.
We also use them for open faced ‘sandwiches’ with turkey salad, chicken salad or tuna salad. Works pretty good and makes for a tasty ‘sandwich.’
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Yes, most likely you will. Type 2 Diabetes is a condition that takes years to fully manifest itself and might take several years to fully control or eliminate. But, you can be sure that maintaining the lifestyle that got you to this point will ensure that you are never rid of type 2 diabetes.
So please don't stop at an acceptance of drugs and/or insulin as the solution. Instead, learn what you need to know, develop your plan to beat this problem, and make a commitment to follow your plan.
You can do IT!
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Actually, this question is similar to one yesterday where I listed a few items that make up a good diet plan for diabetics. So review those, as all of those things mentioned can help you right away too.
Here are a few more that will help your blood sugar and general health right away, within hours of implementing them.
- Alkalize your water by adding a few drops of lemon juice. You can make it even more alkaline by adding a teaspoon of baking soda.
- Stop drinking coffee and tea that have caffeine. This one thing has probably helped my blood sugar as much as anything that I am doing. Plus, you'll quit peeing so much!
- Start drinking 3-4 liters of water every day.
- Start exercising every day. Walking is a great exercise and just about everybody can do it easily. Try walking 3 times a day, even if it is only for 5-10 minutes each time, and then work at going a little further every day.
- Stop drinking alcohol until your blood sugar levels are under control.
- Don't eat anything chocolate. I know that this is nearly impossible but chocolate is a stimulant and will raise your blood sugar levels. Don't worry, eventually you can have an occasional piece of dark chocolate now and then.
- Reduce your consumption of red meat to just once a week.
- Raise your consumption of fish to three times a week. The best choices are salmon, trout, sardines, and halibut.
Okay, that should get you started. Taking action is the most important thing that you can do, so get on it!
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I have consistently read that the best salad dressing that you can use for your salads is vinegar and oil based dressing. Here is one I found in a book called The Diabetes Improvement Program by Patrick Quillin. This is an excellent recipe. Give it a try and see.
Royal Salad Dressing
¼ cup each of apple cider vinegar, flax oil, olive oil, and water
1 package dry Italian Salad Dressing mix
1-2 teaspoons liquid lecithin
Add all the ingredients together in a jar (use a lid, LOL) and shake it vigorously. Be sure to keep it refrigerated, preferably in a dark part of the refrigerator.
Enjoy!
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