Have you heard of intuitive eating? It is when you only consume food when you are hungry and stop when you feel full. This eating mindset does not restrict certain types of food.
Sound easy? Believe me it isn’t as simple as it seems. We encounter many emotions-such as sadness, boredom, and anxiety- on a daily basis that encourage us to eat- even when we are not hungry.
The following scale can help you rediscover your body’s natural hunger and fullness cues! Your job is to stay in the green!
Here are some additional natural health tips:
Before eating ask yourself “Am I hungry?” This pause will help identify if you are eating for another reason other than hunger.
Eat at a table-with others-and avoid eating with distractions such as electronic devices. This helps keep the act of eating mindful. Eat slower, engage in conversation during your meal, put your fork down after each bite–it can take up to 20 minutes after a meal to feel full!!
shows that about 29.1 million people
in the U.S. have diabetes. A shocking 1.4
million new cases of diabetes are diagnosed in the United States each year.
Type 2 diabetes is a growing epidemic and resistance training may be the key to fighting it.
Type 2 Diabetes Explained
It is the
most common type of diabetes- making up between 90%-95% of the reported cases
in the U.S.
With type 2
diabetes, the body has trouble controlling blood sugar. The muscles and liver that normally take up
blood sugar and use it for energy begin to lose their sensitivity to the
hormone insulin, a condition known as insulin resistance. Excess blood
sugar in diabetes can cause many complications such as severe damage to the
eyes, kidneys, nerves, and other body parts.
The risk of heart attack and stroke doubles.
major risk factors for type 2 diabetes is a sedentary lifestyle, obesity,
and aging. With aging- gradual loss of muscle mass occurs
(up to 5lb per decade). As lean muscle
decreases, the body is unable to store blood sugar—which leads to insulin
unable to do much about aging, but resistance training helps to counter the
loss of lean muscles which is linked to improving your glycemic control. Strength training also helps to burn body fat
while keeping your active.
Diabetes Association (2018) says adults with diabetes should engage in 2-3
sessions a week of resistance training.
The ADA also recommends reducing your sitting time by getting up and active
every 30 minutes.
Nutrition Plays a Role
your active lifestyle, adults with type 2 diabetes should manage the amount of
carbohydrates consumed. Most of your
carbohydrates should come from green leafy vegetables.