As a woman, sometimes I think we get the short end of the stick.  Not only do we need to look after ourselves, but we get the added responsibility of looking after the health of our kids, husbands/partners and our aging parents.  No wonder we feel overwhelmed and frustrated. Throw diabetes in the mix and you can feel you’re trapped in the middle of a “diabetes sandwich”.

Diabetes is on the rise worldwide and chances are that you or someone you know has it or are going to get it.  In fact, diabetes has become a global epidemic.  A whopping 366 million people worldwide are affected by diabetes and this number is expected to hit 552 million by 2030.  183 million people have diabetes1 and they don’t even know it yet!  And children are not immune to this disease.  Kids are now developing Type 2 diabetes, which was once considered an adult disease, at alarming rates.  Childhood obesity rates have tripled in the past 25 years, and if this trend continues, this will be the first generation of children who will be outlived by their parents due to the serious chronic diseases associated with obesity.

Does it have to be this way?  The answer is NO. Over the years, we develop unhealthy lifestyle habits (passing them along to our kids) and as with any habit, these need to be unlearned.  The good news is that having a healthier lifestyle is easier than you think.  Now sit down, take a deep breath, grab a cup of tea and learn how you and your family can make some simple changes to put you on the road to good health.

1. Planning Packs a PunchA little time invested into meal planning pays off in the long run. You’ll eat out less often, eat less pre-packaged foods, always have the groceries you need, waste less groceries (how many times have you pulled out wilted veggies in your crisper?) and will make less trips to the store, all saving you money.  Your family will enjoy a variety of foods, benefit from healthier meals and won’t have to answer that dreaded question, “what’s for supper?”.  Try to plan at least 5 or 6 meals in the week, prepare easier meals on your busy days, plug in your crockpot and using your leftovers (great for lunches or heat up for supper another night).
2. Shopping Made Simple Nothing is more frustrating when making a meal and finding out you don’t have something and need to make a quick trip to the store.  Having a grocery list ensures you buy the items that you need for the week and you’re less likely to buy impulse items like that tempting container of ready-made brownies.  Be sure not to shop when you’re hungry, or you may end up with a grocery cart full of cookies, chips and other high calorie items.  Check your local flyers to take advantage of sales.
3. Pre-Prep Your Produce and ProteinOnce you get home from the store, wash up your fresh veggies and put them in containers in the fridge.  Then they are ready to be packed in lunches, for a quick snack or for supper.  If you’re chopping onions, do a few and have ready for another recipe later in the week or freeze for convenience another time.  If making a salad, make enough for tomorrow night’s meal as well.  Try packaging chicken into freezer-proof bags with added marinades or sauces and they’ll be ready to cook when thawed.
4. Cut Back – Step Away From The Super-Size!Over the years, we’ve become accustomed to increasing portion sizes.  You need to take a step back and learn what are appropriate portion sizes.  Choose a smaller dinner plate and it appears you’re eating more, even when you aren’t.  A good rule of thumb is to divide your plate into 1/4’s.  One quarter of your plate should be lean protein, 1/4 should be a whole grain and 1/2 should be vegetables.  Have a glass of low-fat milk or milk substitute on the side and finish off with a piece of fruit for dessert and you’re set.  Vegetables are naturally low in calories yet loaded with nutrients. Enjoy a side salad as an appetizer, raw veggies with a sandwich or as a snack, or have a salad as a main course (mixed greens, sliced chicken, turkey or fish, a hard boiled egg, with a vinaigrette dressing).
5. Snack AttackBe prepared and have a selection of snacks to choose from. (And don’t bring home the stuff that will tempt you!) At home, wash and cut up raw veggies (peppers, cucumbers, baby carrots, sugar snap peas) and pack them into plastic bags or containers.  These are great on their own or eaten with some hummus.  Fresh fruit is ready to eat at any time.  Low fat cheese strings are convenient and fun to eat.  Pair with fruit or whole grain crackers.  You can also store a small selection of non-perishable snacks in your desk, car or briefcase.  Make your own trail mix with almonds, walnuts, sunflower seeds, pumpkin seeds, dried fruit, and whole grain cereal (even throw in some dark chocolate morsels) and portion into 1/2 cup servings in containers.  Other ideas include individual canned fruit without added sugar, whole grain cereal or energy bars (about 15-30 grams of carbohydrate per serving).  Then when a craving strikes you’re more likely to go for your own convenient snacks vs driving to the convenience store.
6. Break the Fast Sleepy HeadYour mom always said breakfast is the most important meal of the day and she was right.  Starting your day off with something to eat kick starts your metabolism and stabilizes blood sugars, resulting in better blood sugars and a slimmer waistline.  It also helps to steer you away from those sugar-laden donuts calling to you at the office.  Breakfast doesn’t have to be elaborate or time consuming.  Try to have at least 3 of the 4 food groups for breakfast and make be sure to include a source of protein to increase your satiety level and prevent cravings.  For example, a slice of whole grain toast, with your favorite nut butter and a piece of fruit or glass of low fat milk.  It tastes great and doesn’t go straight to your butt or blood sugar!
7. Don’t SIP Your Calories!Excess calories are hidden in our favorite beverages.  Read the label of beverages and look for calories and carbohydrates (check out the serving size as well).  Check online for your favorite coffee drinks and you may be surprised at what is hidden in your morning cup of joe! Cutting back on this can decrease your calories up to 150-300 or more per day.
8.  Get Your Couch Potato On The MoveIf the benefits of exercise could be sold in a pill, it would be the #1 top selling supplement.  However, since that isn’t possible, we need to look at ways to increase our activity levels.  Many studies have shown a benefit of exercising in reducing the risk of developing diabetes.  In particular, one study demonstrates that for those at risk of developing Type 2 diabetes, exercising moderately for 30 minutes a day and losing 5 to 7% of their body weight, resulted in a 58% risk reduction.  In people aged 60 and older, this risk was cut by almost 71%.  This is HUGE!  The bottom line is to get moving.Do you think you could incorporate these suggestions into your day to day life?  It really doesn’t have to be difficult or overwhelming.  Armed with these tools, you can start to make some positive changes for the health of yourself and your family and get out of that “diabetic sandwich!”

Source:  International Diabetes Federation

About the author

Bev Carson

Co-founder at My Diabetes Meal Plan | + posts

Bev Carson is a Canadian registered dietitian who specializes in diabetes.  She is the co-founder of www.mydiabetesmealplan.ca, an online diabetes management website.  She provides a no-nonsense approach to living a healthier life with diabetes. (and add a bit of fun as well!)  If you have diabetes, this is where you want to be!

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