Farmers markets are in full swing.
Don’t miss out. Walk to them if you can do it. Remember to bring your own grocery bags, and talk to the vendors about their produce and how to cook it. You will enjoy going to and eating the season’s choices of fresh fruits and vegetables from the farm, as much as possible.
Can people with Type 2 diabetes go off – and stay off their meds? In the Diabetes Remission Clinical Trial (DIRECT), British researchers looked into it. What they found was a diet plan to help lose weight that included
A formula diet: (shakes and soups) with 825 calories a day for 12-20 weeks
A gradual return to foods for 6-8 weeks and
Monthly counseling to keep the weight off.
In the control group of the study 3 percent had blood sugar levels below the diabetes range (hemoglobin A1C below 6.5 percent) without taking diabetes drugs. Weight loss was a key factor to success. There are 64 percent of all participants who lost at least 22 pounds. The results “pull down the curtain on the era of Type 2 diabetes as an inevitability progressive disease,” said Roy Taylor of Newcastle University.
Researchers randomly assigned 14 middle-aged adults with obesity (but not diabetes) to identical diets made with either whole or refined grains (largely wheat, oats, and rice) for two months each. Insulin resistance in muscles decreases more when the participants were on the whole grain diet.
Glucose tolerance after a meal also improved more on the whole grains – a sign that insulin was better able to shuttle blood sugar from the bloodstream into cells. The study was funded by Nestle and the National Institutes of Health.
Exercise that’s vigorous (like running) or moderate (like brisk walking) can protect your heart, and help lose weight.
Aim for exercise that boosts your heart rate, but any movement is better than none. AICR recommends being moderately physically active for at least 150 minutes (2 1/2 hours) per week.
Limit your sedentary habits, like watching television. Get up and move around for a few minutes at least once an hour.
The healthy cook wants to make it easy to eat healthy, cook once, eat twice. Try it with this chicken recipe.
Smokin’ Paprika Chicken:
1/2 tsp. Smoked paprika
1/2 tsp. Ground coriander
1/4 tsp. Kosher salt
1/4 tsp. Black pepper
1 tsp. Worcestershire sauce
2 tbs. olive oil
3 6oz. Boneless, skinless chicken breasts
In a medium bowl, whisk together all the ingredients except the chicken. Add the chicken and turn to coat.
In a large non-stick pan, sauté the chicken over medium heat until cooked through, about 5-8 minutes, turning once.
Dinner for two add a quick-cooking whole grain like quinoa and some colorful stir-fried veggies to two of the chicken breasts. Dinner in less than 30 minutes.
Lunch for one cut up the leftover chicken breast and add it to a salad. Try leaf lettuce, red onion, cherry tomatoes, and cucumbers. Toss with a creamy dressing like Green Goddess, ranch or Caesar.
The options are endless. So enjoy your summer farmers markets and their fresh produce to make as many meals as possible! And get out there and be active for success with your healthy lifestyle.