Post written by Jennifer N. Bierma, CMT
March 27th, 2017
On this amazing spring day, I am sitting at my office desk with my feet up, typing away about the signs and symptoms of Diabetes. My large Creme Brulee Cooler with extra whip cream, sea salt and caramel sauce staring me in the face like a new puppy with its eyes wide, calling my name and saying “Please, pick me back up!” My response, “OKAY!” SLURP!
Many of us drink and eat items on a fairly regular basis that we know are not exactly the image of a pure and healthy lifestyle. In my case, I tell myself that it is okay to have these things AS LONG AS I continue to run off the calories and make sure to get in a little extra protein to balance it out. It is still not the best choice for me and some days, I give in to the fact that I just don’t feel like worrying about it in that particular moment.
This post isn’t to shame you (or me) and it isn’t to make you worry that you are going to get diabetes and spend an eternity poking yourself with needles and checking your blood sugars. It is a post to help alert you to the signs and symptoms of a growing problem and help you find ways to make sure you remain healthful while enjoying a life of yummy moderation.
The American Diabetes Association tells us the most common and typical symptoms to watch for, but also makes note that some people with type 2 diabetes will not recognize these symptoms until they are more severe. Symptoms to watch for in yourself, family members and friends are as follows;
- Urinating often
- Unquenchable or frequent thirst
- Hunger even though you are eating or have eaten
- Extreme fatigue
- Blurry Vision
- Cuts or bruises that are slow to heal
- Weight loss even when you are eating more (type 1)
- Tingling, pain or numbness in your hands/feet (type 2)
If you have any of these symptoms or know someone who does, it would be wise to check with a doctor and stay ahead of the symptoms.
In the meantime, we want to help you choose a healthy lifestyle, full of yummy food and tons of fun. Below you will find three recipes and two snack ideas, I rotate these in my own menu list, that are full of flavor, easy to prepare and are nutritionally balanced to keep your hormones (and blood sugars) in check! In future blog posts, we will be going over a few exercise moves to keep you active and help prepare your body for life outside of your office chair.
In my sixteen years in the health and wellness industry, I have had the opportunity to work with and meet amazing people. Many of those people taught me quality information about nutrition and health…others taught me information that had been passed on from generation to generation and perpetuated unfounded claims as to what is truly a healthy or unhealthy food choice. In the end, it all comes down to one thing, balance. If we can keep our body in a state of hormonal balance, we can remain full of health and vitality. To quote a friend and one of my health and fitness role models, Renita Brannan (Co-author of the 2016 book, “nice and F.A.T”), your diet must consist of “PFCs not KFC” every 3 hours. For those that don’t know, PFCs are Proteins, Fats and Carbohydrates.
When we eat in a way that utilizes a specific balance of healthy proteins, fats and carbohydrates, our body remains in homeostasis or balance. Each of the recipes below follow that construct. While portion control is important, balancing your hormone levels and eating the appropriate combination of food at the appropriate time intervals should be at the top of your list of To-Dos to attain balance.
SAMPLE #1: 4 oz lean cut, low sodium ham with 1 oz of low fat cream cheese or 1/8 avocado and pickle slices. (See, I told you this would be yummy and in moderation!)
SAMPLE #2: One low fat string cheese sticks, one small apple, 2.5 oz. beef jerky (try for low sodium/low carb with fewer ingredients)
Does this sound do-able?
These recipes are just a sample of the many healthful meals that you can create using the PFC every 3 rule. To create your own healthy meals, use these simple guidelines;
- 6 meals per day (3 meals, 3 snacks)
- Meals and snacks should be fairly even in size. If you have a hard time eating a full meal 6 times a day, it is okay to have half of a meal until your metabolism catches up.
- Meals and snacks should be eaten every 3 hours to maintain a healthy balance in metabolism and keep your body fueled.
- Each meal should include a palm size portion of lean protein (thickness and diameter)
- Each meal should include a thumb size portion of healthy fat (1-2 oz cheese, 1/8th avocado, coconut oil, etc…)
- Each meal should include 1-1.5 fist size portion of healthy complex carbohydrates (fruits and non-starchy vegetables)
- Don’t deprive yourself! If you want to include Starchy/higher carb vegetables (such as potatoes, peas or carrots), breads, pastas or sweets in a meal, use 1/2 of your carb portion above on these items and top it off with a lettuce salad, leafy greens or other green vegetable. Again, maintaining balance is the most important factor. If we deprive ourselves completely, we often lose control in the long run.
- IF YOU LOSE CONTROL every once in a while, it is okay. It happens to us all every now and again. Just remember, your next meal is a new meal and you get to start over again!
With that, I am going to go finish my healthy dose of Creme Brulee cooler and then knock back some protein to balance out my blood sugars. Cheers to a healthy and balanced meal in your near future! I hope to see you happy and full of health in the coming months!