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3 key habits to stop your waist, pancreas, heart & blood vessels from taking a beating:
 

1. Choose your fats wisely

 

Not all fats are created equal. Replace saturated and trans-fats with moderate amounts of unsaturated fats like:

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- Extra virgin olive oil

- Avocados

- Nuts & seeds

- Oily fish (e.g. salmon, mackerel, tuna, sardines)

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2. Swap out refined carbs  

 

Like with fats, carbohydrate quality varies greatly and affects blood glucose levels, blood lipids and ultimately your waistline differently. Replace refined/simple carbohydrates with moderate amounts of unprocessed/minimally processed carbohydrates like:

 

- High fibre whole grains

- Non-starchy vegetables

High fibre fruits

- Legumes

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3. Cut the calories & lower insulin levels
 
Achieving an imbalance between calorie intake and energy expenditure, as well as eating foods that spike less insulin, the storage hormone, is key.

 

You don't have to count calories and/or go on a restrictive diet to achieve this. It's all about tweaking what you already eat and drink for the better. Here are some examples: 

- Cut out the beer that you normally have when you come home from work

- Reduce the ½ plate of white rice to ¼ and convert to Basmati rice

- Reduce the amount of cooking fat that you use

- ½ the lasagne portion and include a side salad

- Stand instead of sit wherever possible

- Go for a 5-minute walk at 3 pm to avoid eating chocolate

 

...and the list goes on

 

If you are above your healthy weight, losing weight through diet and exercise can reduce your risk of type 2 diabetes, heart disease and many more associated conditions. 

 

If you require further assistance, contact our office to make an appointment.