Diabetes "The Silent Killer"
First let me tell you I'm not a Docter or a Dietician, I'm Chef Woo Can and I enjoy cooking healthy Traditional and Asian American dishes.
I need to let you know as I get older that this disease called Diabetes is dominating our life and what we're eating is contributing to poor health leading to Diabetes.
When we were young our parents didn't really know about eating healthy. Everything we eat today is in some ways a reflection of what we ate when we were young but the difference is when we were young, we were outside, playing, running on the go all day burning calories, burning fat , e for the most part had a fast metabolism and it was ok to eat steak, potatoes, french fries. For me the weekends we had a treat when our dad drove to Wetson's Hamburger joint. That was a treat. A cheeseburger, fries and a milkshake and we were all happy.
Now, as more research is done and social media, 24/7 news we find out so much. Didn't know family healthy history was so important, we believed in the food pyramid and we believed the marketing by food manufacturers, now the cost of food is so expensive, retailers under pressure to make more profit with repeat business.
So, we now have a sedentary lifestyle, eat 24/7 all hours of the night, high fat, high sugar, more fast food, microwave fast food, prepackaged foods, STOP!!!!!!!
1.Gradually ween yourself off diet soda and sugar.
2. Family history of Diabetes? Believe and take action
3. Slowly ween yourself off of while pasta, rice and white bread.
4. Substitute with wholewheat but limit quantity. Sour Dough bread combats and stabilize blood sugar. Any breads with "Whole" on label is ok
5. Everyone has a smartphone so use it when shopping. Glysemic Index of 50+ is bad.
6. Exercise, not necessarily at gym, take a brisk walk with your dog, put headphones on and walk for 15 minutes a day.
7. Items with Fiber is much better that items without fiber.
8. Stay away from Orange juice, all sugar.
9. You can have some carbohydrate but try to have it with a protein during hrs of 8-6 pm. That means a hamburger with a small fry. The protein helps stabilize blood sugar.
10. Limit prepackaged food. Made with cheap ingredients and need additional flavor of sweetness and salt and oil.
11. Take cooking classes to eat healthier.
12. Avoid Asian take out. All fried, sugar and salty.
13.Use Monkfruit/ Splenda at your local supermarket. Moee natural than the artificial sugars.
14. Limit eating out or don't eat out for a week, cook at home and then go out and notice how salty the food is.
15 After 8 pm, have a fruit, strawberries, blueberries, blackberries, papaya, yogurt, steel oats
16. Have fresh salad, pkg salads ok but made mostly of chopped cauliflower.
17. You can have pizza with cauliflower crust. I like what Aldi offers.
18. Pkg fresh fruit may be treated with salt and sugar, we don't know.
19. Have a Watermelon, lots of nutrients.
20. Looking for a crunch, have pistachio, cashews or walnuts
You can cheat once in a while but always check.
Avoif potato chips, Doritos, Fritos, Cheetos, but try Aldi chips, black bean toritos.
Ice Cream? Coldstone Creamery has a chocolate Almond Milk dessert, not bad, but its the sugar as compared to regular ice cream with all that fatty cream.
Start using olive oil, avoid, canola, vegetable, corn oil. Olive oil is more natural and better for you.
Implement these changes gradually. Like diet books, it will have a drastic bad effect on your body and maintenance will be tough. The impact on the body is ovrwhelming.
Chef Woo Can