New to Diabetes?
By: Dr. Allie Butler, PharmD
10 tips to get you on track fast!
A diabetes diagnosis can leave a person feeling overwhelmed and confused. While it can be intimidating, small changes can make a huge impact. Start to take control by using some of these tips to get healthy!
- Shop the perimeter: fresh produce, dairy and meat are located on the perimeter of the grocery store. The aisles are filled with processed, high calorie, high carbohydrate foods. Only shop an aisle for a specific need.
- Park far away: Add 20 minutes of walking each week by parking farther away. A 2 minute walk to and from the car for work adds up. Small changes make a big impact.
- Eliminate beverages with sugar: 1 Caramel Frappuccino has a full meal’s worth of carbohydrates. Eliminate 3 per week and lose 15 pounds in a year with no other changes!
- Get your sleep: Shoot for 7 hours or more. Studies show people who sleep more have higher success losing weight. Bonus: It can also help balance blood sugar.
- Pay for gym membership: Some memberships cost as little as $10/month. We use what we pay for. Consider it an investment.
- Always carry snacks: It’s all about the sugar…and keeping them stable. Prevent overeating later by keeping healthy snacks on hand for in between meals. There are easy options for people on the go. Try nuts, peanut butter or shake supplements like Glucerna or Premier Protein.
- Trade out your milk: Unsweetened almond milk only has 1 gram of carbohydrates per serving compare to 12 grams per serving of cow’s milk. Don’t waste carbohydrates on drinks.
- Eat slower: Try stretching it out to 20 minutes. It takes time for the brain to tell the stomach it’s full. Feel full with less!
- Get supported: Ask family and friends to encourage healthy choices. Get connected with groups focused on a healthier lifestyle. A successful journey is a supported journey!
- Drink more water: Hunger or thirst? Sometimes the body fakes hunger when thirsty. Drink a glass of water and wait 5 minutes.
You Can Do this!
The little stuff adds up. Starting off with these small changes can make a huge difference. It’s not about a radical lifestyle change overnight. Gradual improvement and small changes over time are more sustainable. You can do it. You can win the battle within!
Sign Up Here For Our Newsletter!
This page is for informational and educational purposes only and may not be construed as medical advice. While this information is retrieved from reputable sources, it is not intended to replace physician offered medical diagnosis, treatment or advice. Never ignore professional medical advice in seeking treatment. For all medical emergencies, please contact your doctor immediately or call 911. Please refer to full medical disclaimer here.