Part 2. No Thanks Diabetes. 3 Simple Steps to Prevent & Manage Diabetes.

Today I'm sharing step 2 of 3 for preventing and managing diabetes.

STEP 1

The first step was to get enough sleep because the lack of good quality sleep messes with our hormones and insulin sensitivity.

STEP 2

Another of the easier changes we can make is eating more protein. Most of us are actually DEFICIENT in protein, meaning we don't even eat enough for our bodies to heal properly from an injury. It's not surprising, really. It's so easy to just eat carbs because that's what we crave.
​Protein helps with sugar and carb cravings by giving the body a constant slow-burning form of energy to stabilize blood sugar and keeping us feeling full and not craving carbs and sugar.

🔹The ideal amount of protein is 0.68 times body weight in pounds. So if you weigh 180 lbs, aim for about 122 grams. 
🔹The absolute bare MINIMUM of 0.5 times your body weight in pounds per day, and that is for sedentary people. 180 lbs, that is a MINIMUM or 90 grams per day 
​🔹PREmenopausal women need a bare MINIMUM of 0.36 times their body. At 180 lbs that’s 64.8  grams per day

​One simple way to start upping your protein intake is to have two high-protein meals a day, including eggs, a chicken breast or a can of tuna for example. Then add a serving on any day that you workout or have a physically strenuous day. Then build on that.
Honestly, I wouldn't reach my protein goal if I didn't have pea protein (easier on the stomach than whey protein) in my morning chicory coffee. It's okay to supplement, but please remember that protein milkshakes with ingredients you don't recognize are essentially junk food

Try:
​🔹Work out your minimum and ideal protein intake and make a plan to increase it if necessary. 

​Remember, this habit will not only help you manage diabetes but also keep you looking and feeling great!
Find part 3 here next Friday.

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Clara xx