The 60-Day Diabetes Take Charge Food Plan

Here's four simple steps to getting your blood sugar under control.

With approximately 29 million people in the United States with diabetes and 86 million people in danger of being diagnosed, the challenge to start living a healthier life has never been more important. Now, thanks to the 60-Day Diabetes Take Charge Food Plan, regulating blood sugar and making healthy eating choices is a whole lot easier. Follow the simple steps below to help lower your blood sugar numbers and lose the excess weight.

60-Day Diabetes Take Charge Food Plan

1. Build a Blood Sugar-Friendly Plate at Every Meal

Putting together a diabetic-friendly plate means focusing on healthy and filling foods. Be sure to include low-glycemic veggies, lean protein, one type of complex carb and one healthy fat.

2. Eat 3 High-Fiber Snacks a Day

In this case, high-fiber means there's at least 4 grams of fiber in a serving. This helps slow down carb digestion and allow for a more gradual rise in blood sugar.

3. Eat Small, Consistent Meals Every 3 Hours

Be sure to keep your system moving by eating a small, balanced meal every three hours. This helps balance your blood sugar and avoid those dangerous spikes.

4. Exercise

Walk at fast and slow intervals for 30 minutes at least three times a week.

Does Exercise Help With Depression? Here's What Happens in Your Brain

The effects of activity can help slow brain oxidation and inflammation.

You've probably heard celebrities say they frequently exercise to stay healthy physically and mentally. Like Selena Gomez, who said, "If I don't work out…everything about me just feels a bit down." Turns out, there could be some truth to that.

Now neuroscientists from the Swiss National Centre of Competence in Research into Mental Illness have found out how the two are related. They discovered that (in mice) exercise stimulates the production of a molecule called lactate, which then acts as an antidepressant by helping cool excess brain oxidation and inflammation. This nourishes neurons and even stimulates the growth of new nerve connections. Other studies show exercise triggers the release of proteins called growth factors that also stimulate new nerve cell growth. This combo of benefits pushes back against the loss of neurons that's associated with depression in people and stress in animals.

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