Quotations by Joy Bauer

Without changes, 37% of individuals with prediabetes are likely to progress to full-blown type 2 diabetes within 4 years, and most will have the diagnosis within 10 years. Many will develop heart disease as well, even if they don't move on to diabetes. Many people who improve their lifestyle habits (some take medicines, too) are able to do more than prevent type 2 diabetes; some are even able to reverse prediabetes [2018] - Joy Bauer

Too little sleep can make your body more resistant to the effects of insulin. Getting between 7 and 8 hours of sleep most nights is associated with the lowest risk of developing type 2 diabetes. [2018] - Joy Bauer

Newer science tells us that the quality of the fat is far more important than the quantity of fat that we consume. Today, scientists and health care professionals encourage wholesome foods with unsaturated fat such as avocados, nuts, salmon, and liquid oils and discourage foods rich in unhealthful saturated and trans fats. [2018] - Joy Bauer

Lack of sleep hinders your body's use of insulin. It's a good idea to aim for 7-8 hours of sleep nightly. [2018] - Joy Bauer

The American Diabetes Association recommends that metformin therapy be considered for people who are very obese, individuals younger than 60 years, women who previously had gestational diabetes, and individuals who have A1C levels >=6%. Your health care provider may prescribe metformin along with lifestyle changes. Also, as research continues to find additional medications to halt the progression of prediabetes to type 2 diabetes, you may be prescribed a different medication. [2018] - Joy Bauer

The 2015 Dietary Guidelines Advisory Committee concluded that evidence exists that a dietary pattern higher in vegetables, fruits, and whole grains and lower in red and processed meats, high-fat dairy products, refined grains, sweets, and sugar-sweetened beverages reduces the risk of developing type 2 diabetes. [2018] - Joy Bauer

Here are some foods to include in your diabetes prevention dietary pattern: oats, barley, legumes and pulses (beans, peas, lentils), brown rice / potatoes / pasta that have been cooked and cooled, nuts, whole grains, unsaturated fats (olive / canola / peanut oils, tree nuts / peanuts / nut butters, avocados, olives), yogurt, berries, fruits, herbs / spices, vinegar, coffee, tea and small amount of alcohol. [2018] - Joy Bauer

Canned beans and tuna are processed. So are cartons of vegetable broth and quick-cooking brown rice. These are health-boosting processed foods that can make getting a nutritious meal on the table easier, faster, and less expensive. [2018] - Joy Bauer

Cow's milk and soymilk are the only ones that provide a good dose of protein. If you like the taste of almond milk or other plant-based milk, they are fine to use in recipes and as a flavored beverage. Just don't expect them to be the nutritional equivalent of cow's milk. Strained varieties like Greek and Icelandic yogurt tend to be higher in protein and lower in carbohydrate (lactose) than traditional yogurt, but both kinds are nutrient dense. When choosing full-fat cheeses, opt for strongly flavored ones like sharp cheddar, blue cheese, and feda to get a big flavor punch in a small amount. [2018] - Joy Bauer

A few good snack choices are dehydrated beet chips, roasted chickpeas popcorn, whole grain crackers, fruit leather made of 100% fruit, dried fruit, bars made of whole grains, nuts / spices with little or no added sugars, and chips in 1-ounce packages. [2018] - Joy Bauer

Muscle-strengthening exercise is also called resistance exercise. Lifting weights, using elastic bands, and lifting your own body weight when performing squats, sit-ups, and pushups are examples of resistance exercises. When you build muscle, you boost your metabolic rate. You are using the right weight if you can perform the exercise property 10-15 times, but reach the point of failure after that. Aim to perform 8-10 exercises targeting different body parts each exercise session. Strength train 2 days each week without targeting the same muscle groups two days in a row. [2018] - Joy Bauer

The American Diabetes Association recommends avoiding long periods of sedentary behavior. The Association advises us to break up long periods of sitting with 3-minute breaks every half hour to improve blood glucose control. If you have a sitting job, it may take some creativity to find ways to be less sedentary. In those 3 minutes, you could walk to the bathroom and back, walk in place, do pushups against the wall, do lunges and squats, or any activity that suits you. [2018] - Joy Bauer