WASHINGTON, DC (WUSA9) - Looking for a healthy start to summer? Here are simple tips for a stronger mind and body.
- Reduce or eliminate sugars. If you're at risk for Type 2 Diabetes, eliminating them is imperative. Cut out sweets, juice, soda, artificial sweeteners (your body thinks of them as real sugar), and hidden sugars (anything on the nutrition label ending in "ose"). Limit fruit intake to just 1 serving per day. Try having it as a mid-morning snack so you can burn off the sugars the rest of the day.
- Eat every 2-3 hours. This helps keep your blood sugar levels steady throughout the day, and prevents over-eating during periods of hunger or hypoglycemia.
- Fill at least half of your plate with non-starchy vegetables. These include leafy greens, broccoli, asparagus, and zucchini. A quarter of your plate should be good quality protein. The other quarter can be a starchy vegetable like beets, carrots, or squash. Feel free to use a healthy fat like coconut or olive oil for flavor and satiation.
- Drink half your body weight in ounces of filtered water each day. Staying hydrated wards off hunger, and helps you detoxify. To mix up the flavor add some lemon or cucumber slices.
- Aim for 7-8 hours of sleep each night. We know this is easier said than done. But a good night's sleep helps recharge the body. If you're well rested, you won't have the urge to hit the caffeine or sugary snacks throughout the day either.
- De-stress. Some people like to meditate, others simply like to take a nice, long bath. Whatever method you prefer, take time for yourself to decompress from the day.
- Move your body. We highly recommend High Intensity Interval Training (HIIT), which consists of intervals of high intensity exercise for 30 seconds followed by 1-2 minutes of recovery. A 20 minute session is all you need. If this seems like too much, start by simply taking a walk. Take the first step to your fitness goal!
This article is sponsored by Living Health Integrative Medicine LLC. For more information on how to start a healthier lifestyle, check out the new book Defeat Diabetes: 33 Effective Strategies to End Diabetes Before it Ends You.
© 2018 WUSA-TV