What? I’m prediabetic? What the heck does that mean? And keeping
it simple.
You’re feeling fine, and your doctor orders routine blood work as part
of a general visit. You get a call the next day that your A1C is a little
high and that you may be on your way to having Type 2 diabetes. You
stare at the phone in disbelief because you have no symptoms.
So……. what do you do next?
What does prediabetes even mean? It is a condition where blood
sugar levels are high, but not yet high enough to be considered Type 2
diabetes. Most people have no symptoms and only find out through
blood work. Blood work tests your A1C levels. A normal reading
should be below 5.7. A reading between 5.7 – 6.4 is considered
prediabetes.
What causes prediabetes? It could be from family history, having
gestational diabetes when pregnant, being overweight, smoking, no
exercise, eating too many processed and sugary foods, drinking too
much soda and/or high stress lives.
Now the good news! Prediabetes is completely reversible! Here are
some eating tips to help you, or someone you know, take this warning
seriously and get your body back on track. Eating healthy and smaller
meals through out the day to regulate your blood sugar levels is a
great start. For Example, a day should flow like this:
Breakfast: choose one breakfast:
• Try eating oatmeal. Quick oats can take 1 minute to make, add
some cinnamon to it (regulates blood sugar) and some walnuts!
• Try Greek Yogurt with blueberries
• 2 egg omelette with red peppers
• Smoothie of 1⁄2 a cup of frozen cherries, blueberries or
strawberries, half a banana and some water or oat milk to
regulate thickness. (through in vital protein collagen powder and
really feel great)
Snack: Pick one:
• 20 almonds
• Cut up cucumbers with a little salt
• 1 Celery stalk cut with a little peanut butter
• Sliced peppers and hummus
Lunch:
• Cucumber salad: chopped cucumber, 1 cut celery stalk, black
olives, 1⁄2 an avocado, 1⁄4 of a chopped sweet onion. Add a little
balsamic dressing.
Snack:
• Green tea (unless on blood thinners) with sliced apple
Dinner:
Try my sloppy joes!
Make your meals more plant based with protein. (just means more
veggies on your plate)
The next step is exercise. Find something you love. Pool aerobics,
walking, yoga, swimming, getting on a stationary bike or paddle
boarding! Avoid: processed foods, fried foods, refined carbs (breads,
crackers, bagels), pasta, white potatoes, white rice (white cauliflower
is a veggie so eat it!), and, of course, cake, cookies, muffins and ice
cream. Try brookside’s dark chocolate covered pomegranates, or a
small handful of cinnamon or coconut almonds instead for a sweet
treat.
When something that can potentially be bad is reversible – JUST
REVERSE IT! You will thank me years from now!
HEALTHY, BUT STILL SLOPPY- JOES
1 POUND GROUND BEEF OR CHICKEN OR TURKEY
1⁄2 CUP OF CHOPPED CARROTS
1 CUP CHOPPED CELERY
1 CUP CHOPPED RED PEPPER
1⁄2 CUP CHOPPED SWEET ONION
2 CLOVES OF MINCED GARLIC
3 TABLESPOONS OF APPLE CIDER VINEGAR
2 TABLESPOONS OF WORCESTERSHIRE SAUCE
2 CUPS OF TOMATO SAUCE
1⁄2 CUP OF BEEF BROTH
1 TABLESPOON OF MAPLE SYRUP
SALT/PEPPER
1 TABLESPOON OF OLIVE OIL
(IT IS REALLY GOOD ON HALF A ROASTED SWEET POTATO SCOOPED
OUT A LITTLE)
IN A SKILLET, SAUTE THE GROUND MEAT IN OLIVE OIL. ADD CARROTS,
CELERY PEPPERS, ONION AND SALT/PEPPER TO TASTE. COOK ABOUT 5
MINUTES.
ADD THE GARLIC AND SAUTE 2 MORE MINUTES
ADD THE SYRUP, VINEGAR, WORCESTERSHIRE SAUCE, TOMATO
SAUCE AND BEEF BROTH TO THE MIXTURE
COOK ABOUT 20 MINUTES. IF THE SAUCE IS TOO THICK ADD A LITTLE
MORE BEEF BROTH (I LIKE IT THICK)
IF USING A SWEET POTATO, CUT IN HALF, BRUSH WITH OLIVE OIL AND
BAKE TILL TENDER AT 375 DEGREES. SCOOP OUT A LITTLE SWEET
POTATO AND ADD THE SLOPPY JOE MIX!
