Battling the Big Five: Simple Steps to Help Prevent and Reverse Lifestyle Diseases

Battling the Big Five

Simple Steps to Help Prevent and Reverse Lifestyles Diseases

Are you concerned about your weight, type 2 diabetes, hypertension, stroke or heart disease?

These conditions or lifestyle diseases are wreaking havoc on the quality of life of millions worldwide.

Fortunately, research shows you don’t have to die from them. You can control or prevent these illnesses by making a few simple choices daily.

Studies show there’s a link between the “Big Five” lifestyle diseases and the increased risk of dying from a stroke or heart attack. 

It’s all up to you!

Your health and quality of life, whether good or bad, depends on you.

Making simple lifestyle changes can help you:

Clean your arteries

 Lower your blood sugar and pressure
Enjoy a better quality of life

Secret #1: Know When to Go High and When to Go Low

People living with diabetes also experience problems with their heart, eyesight, and limbs.

The two main causes of uncontrolled diabetes are:

·        A high-fat diet that may lead to obesity

·        High blood sugar levels

Bulking up on nutrient-rich foods help reduce your intake of fats, cholesterol, refined foods, and sugars.

Go High!

Your first step is to eat more foods high in fiber and eat them in their natural state.

Potatoes, vegetables, beans, fruits, and whole grains are high in fiber. I recommend you eat at least 20 to 30 grams of fiber each day.

Fiber helps you  

Stay fuller longer (you eat less and help control body weight)

• Clean the colon to promote gut health and regularity
• Reduce cholesterol
• Normalize blood sugar levels

Food high in natural fiber include:  

Oats and Barley: 

These contain beta-glucans a form of fiber that

helps the body utilize insulin more effectively

 lowers the blood sugar
reduces cholesterol

    Your daily portions:

·      1 cup of cooked barley = 6 grams of fiber

·      1 cup of cooked oats = 4 grams of fiber

How to use oats in your diet:

1.   Cook oats or soak them overnight in coconut or almond milk. Top them with fruit in the morning for a hearty start to the day.

2.  Replace bread crumbs with oats to coat fish or meat when baking or to bind burgers or meatloaf. 

3.   Add to baked goods like bread or muffins

Barley:

1.   Use barley in place of rice or pasta sometimes

2.   Add to soups or stews for a hearty meal

Bulk up on Peas and Beans

Peas and beans are other great sources of fiber and nutrients. Beans are:

Free of cholesterol 

Very low in fat or contain no fat

A good source of folate

Cheaper than meat

Full of plant compounds (Phytochemicals) that help fight cancer

Some good choices in beans include:

Lentils:

Studies show that almost 40% of the starch in lentils is fiber. One cup of cooked lentils contains over 15 g fiber and 18 g protein per serving. 

Black and Kidney Beans

1 cup cooked black beans = 15 g fiber

1 cup cooked kidney beans = 13 g fiber

1 cup cooked split peas = 16.3 g fiber

1 cup white beans = 18 g fiber

1. These types of beans contain a kind of starch that does not digest, so it takes longer to pass through the bloodstream.

2.  It helps the body utilize insulin better, balance the blood sugar and promote a healthy colon.

  

Ways to Use Peas and Beans:

·        Combine with whole grain rice or pasta to increase protein

·        Soups, stews, salads or side dishes

·        Burgers or meatloaves for more nutrition and reduced fat

Avocados

Avocados are high in fiber, and omega 3 fatty acids that help promote a healthy heart. 1 Cup of avocado = 15 g fiber, 34 g fat and 368 calories.

Ways to use Avocados (Replace butter and cheese)

·       In Salads

·       Replace each tbsp. butter, margarine with 1 Tbsp. mashed avocado when baking cakes, cookies, etc.

·        Substitute 1 slice of avocado for one slice of cheese in sandwiches.

Fruits and Berries

Fruits are also good sources of fiber.

·        Eat whole fruits whole. In other words: do not juice them.

Berries are full of antioxidants that help keep the cells healthy and reduce viruses and infections that cause disease.

Some good choices in fruits include:

·       Guavas are high in fiber and help balance blood sugar levels. For persons with diabetics, eat them without the skin.

·       Cantaloupe melons are lower in sugar than watermelons

·       Pears contain almost 7 g fiber, vitamin C, and potassium

How to use fruits:

One small whole fruit or 1 cup chopped.

Leafy Green Vegetables:

Are high in calcium, fiber, iron, magnesium, and potassium

Contain no cholesterol and very few carbohydrates or sodium

Help reduce heart disease and cancer

Control body weight: low content of carbohydrates and calories

Increase your fiber intake

Regulate digestion

Promote bowel health

Choose from cabbages, kale, lettuce, cucumbers, beans, sprouts, and broccoli among others.

Broccoli:

1 cup cooked broccoli = 2.4 g fiber and protein and vitamin C, K, folic acid, and potassium.

How to use Broccoli:

Steam broccoli and garnish with garlic and a drizzle of olive oil. Add raw broccoli florets to salads.

Secret #2: Go Low!

Reduce your intake of the following:

Refined and processed foods and meat

Oils, fats, and grease (avoid or reduce sauces and creamy dressings)

Sa

Meat, poultry, fish, eggs milk

Animal proteins contain no fiber and are high in cholesterol.

Reduce Fats and Oils

·        Sauté foods in small quantities of water instead of oil. Simmer under low heat.  

·        Bake or broil meats or fish instead of frying.

Reduce Salt:

Research shows that we consume almost four times more salt than is needed. Foods high in salt help you retain fluid and increase blood pressure and heart failure.  

Excess salt is in foods like:

·        Canned beans, tomato sauces, and soups 

·        Cheese

·        Frozen Pizza

·        Potato Chips

·        Snacks

·         Fast Foods

To help reduce or eliminate salt:

Do not add salt to foods at the table

Read your labels for added salt in packaging (sodium, salt, soda)
Add more fresh herbs in cooking. Celery and thyme have their natural salt.

Substitute healthy fats in baking

·       The pectin in fruits mimics shortening in baked goods

·        Mashed bananas

·        Mashed avocado

·        Plain, Greek yogurt

·        Pumpkin puree

·        Ground flaxseeds

     Use 1 Tbsp. of water to 3 Tbs. Flax seeds for every one tablespoon of fat.

  

Secret #3: Get Moving!

You can help lower your blood pressure and blood sugar through exercise. Exercise is also great for a healthy heart, brain and other organs in the body.

Aim for a 30-minute walk twice a day. Other forms of exercise include swimming, running, hiking, bicycling, dancing, gardening, and skipping.

Secret #4: Snack Sensibly

It’s very tempting to snack at some point during the day, especially if you experience highs and lows in blood sugar.

Fruit Snacks:

·       Fresh or Dried Fruits: 1 tbsp. dried cranberries or 8 apricots

·       1 cup of fresh berries

·       ½ banana

·        One small pear, orange or guava without the skin

Nuts

Nuts have lots of fiber, healthy fats and protein and are low in carbohydrates.

Eat them in small portions to help prevent heart disease, balance the blood sugar and reduce body fat.

Good nuts for diabetes include:

·        Almonds

·        Walnuts (heart healthy)

·        Pistachios

·        Peanuts

Portions: One tablespoon of unsalted, roasted or raw nuts

Protein Snacks:

Six oz. plain yogurt

Whole Grain Snacks

½ cup unsweetened shredded wheat cereal

Two to three whole grain crackers

Vegetable Snacks

¼ of avocado in a sandwich

Carrot and celery sticks

Red peppers

Popcorn:

1.  Popcorn is high in fiber and contains no fat or cholesterol. It’s a low glycemic food, which means it digests slowly and will not spike your blood sugar.

How to snack on Popcorn:

·         Pop fresh corn

·         Do not add any salt or butter

·         Drizzle with a little cold pressed, extra virgin olive oil

·         Season with dried herbs like thyme, marjoram or parsley

  

Secret #3: Know How to Pack Your Plate  

One of the best ways to control your weight is to right-size your portions at every meal or when dining out.

Here’s your guide:

·      1/2 your plate should contain leafy green vegetables

    1/4 lean protein or peas and beans  

·      1/4/whole grains (oats, millet, brown rice, bulgur wheat, and quinoa) add small portions of orange sweet potato, zucchini or squash, in the skin)

·          

Key Takeaways:

Diabetes, stroke, obesity, hypertension or heart disease do not have to limit your quality of life.

Small, daily changes in diet and exercise along with your medical plan can help you stabilize your blood sugar and pressure, reduce body fat and lower cholesterol levels.