You cannot achieve your wellness goals without being consistent.
We live in the information age, yet we can’t seem to satisfy our need for more. We have one of the most abundant societies in the world, yet we always seem to long for other stuff. What is it about the new and the different that catches our attention? Why do we seem like insatiable beings traveling through a world of incompleteness? This issue is so prevalent, it’s showing up on a regular basis, even in health care. Yesterday, the CDC released a new National Diabetes Report that shows over 100 million Americans have Diabetes or Pre-diabetes (Insulin Resistance). This is mind-blowing! A little education, awareness, and consistent proper action is the solution, not only to reverse both of these ailments, but to avoid the tsunami of a health care crisis coming our way if we don’t.
I was diagnosed with insulin resistance over 3 years ago. Thankfully, my doctor did not immediately put me on medication, but suggested some diet and lifestyle changes that could reverse the diagnosis. As a healthy person, athlete, yoga teacher, and what I thought was a healthy eater, I was initially shocked. Then I realized I was unconscious about my snacking and my sport drinks. I would wolf down a bag of chips and sweetened iced tea without even thinking about it. Well, I would think, but I was thinking, “I’ll just burn them off on my run tomorrow.” The only thing I was doing was over stimulating my pancreas. I was headed for becoming what they call a ‘thin diabetic.’
“Over one third of U.S. adults have pre-diabetes and the majority don’t even know it,” said CDC Director Brenda Fitzgerald, M.D. That was me, but thankfully, I caught it early enough to make the changes needed to save my own life. All it takes is a little discipline and consistent correct action and you too can make the changes.
First, you must take your blood tests to find out if you even have diabetes or insulin resistance. You might not show any symptoms at all, I sure didn’t. I had my blood work done because my wife and I were about to have a child. As an older dad, I was 43 at the time, I wanted to find out what was going on under the hood. My lab work came back sub par for someone my age in as good a shape as I was in.
If you do have higher Hba1c levels, glucose levels, cholesterol levels, you must, immediately, begin changing your behavior. Your life depends on it, literally.
Here are the 5 actions I took on a consistent basis that helped reverse my insulin resistance:
I stopped drinking sweetened teas and sugary drinks. Instead of that Snapple, Arizona Iced Tea, or energy drink, choose water and lots of it. I recommend at least 100oz per day.
I stopped eating dessert twice each day and replaced my sweet tooth needs with a half of a serving of dark chocolate with more than 73% cacao. It hits the spot when I need it. This didn’t happen overnight, by the way, it took a few weeks. Consistency was key!
I started eating more healthy fats like avocados, olive oil, and nuts. These will help you avoid feeling super hungry.
I continued to exercise on a regular basis, making sure I did some cardio 2-3 times a week.
And of course, I recommitted to my meditation practice. There are many studies that show meditation helps with insulin sensitivity.
I work with so many people who want to help themselves. They want to meditate, but can’t seem to find the time. They want to begin practicing yoga, but think it’s too weird. They want to exercise again, but can’t find the motivation. I totally understand because I used to be someone who slept in and hit the snooze button. Things have changed, to say the least. Now I’m awake before my alarm even goes off and you can be too! Regular exercise, proper diet, and decreasing your stress levels are not only a real cure to Type 2 diabetes and insulin resistance, but a full proof plan to creating an amazing life and abundant energy. As always, reach out if you need some help along your journey. Find me @teddymcdonald, I’m happy to guide you.
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Source: Consistency Equals Success