Managing Type 2 Diabetes and High Blood Pressure, Part 1

Start with these 5 Simple Steps to help manage Type 2 Diabetes & High Blood Pressure:

1. The goal here is to take in the most nutritious, natural, and best quality food & water available to you.  
2. Stop counting calories and follow these simple regular-size plate rules, 
• make at least half your plate colorful and/or leafy vegetables-50-75%, 
• place a palm-sized portion (4-8 ounces) of a healthy protein on your plate-25-30%, 
• put a quarter plate of whole grains on your plate-0-10% (non-gluten or no grains for those with GI intolerance or autoimmune issues....more on that in later posts for those interested in taking it a step further)
• place a serving of fruit (max 2-3 servings/day) on your plate-10-20%. 
• For snacks, a handful of nuts, apple slices or celery with almond butter, or even 1/2 - 1 oz. of dark chocolate works great!
• Regarding alcohol intake, limit this to no more that 1-2 drinks for women, 2-3 drinks for men, no more than 2-3 times per week. 
• For a quick, basic breakfast, try this easy, delicious smoothie recipe!
3.  If it is a real, whole, natural food that was grown or raised outside of a factory, you've prepared it yourself, and you eat it in reasonable portions, then you're probably not eating processed food.
4.  A rule of thumb is to drink at least half your weight in ounces per day. For example, if you weigh 160 lbs, shoot for 80 ounces per day. Add 8 ounces for every 15-30 minutes of exercise, and add another 8 ounces for every 25 lbs of weight loss desired. 
5. Don't like the taste of plain water? Infuse it with citrus fruits, cucumbers, or berries, just like recipes suggested on this fruit infused water blog.