Montgomery Nutrition

The best way to know if YOU have prediabetes?⁣
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Get tested once a year 📆⁣
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Your doctor will test fasting blood sugar and hemoglobin A1C⁣
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Testing is the wise thing to do EVEN IF PREDIABETES OR DIABETES DOESN’T RUN IN YOUR FAMILY 🤓⁣
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Get tested today ✅⁣
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Americans who describe their diets as “not healthy” have tried to lose weight about nine times in their lives 9️⃣⁣
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65% of dieters return to their pre-diet weight within three years 😟⁣
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When will we stop looking for the perfect diet to get skinny and instead focus on giving our bodies the nutrients it needs?🥗🍗🍑🍓🥑🥩⁣
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Healthy eating is a habit, not a temporary diet ✅⁣
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Prediabetes is most common in people between the ages of 25 and 44, with 70.5% of prediabetes cases occurring in this age group 🧐⁣
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The risk of prediabetes increases after age 35, and continues to increase after age 65 📈⁣
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So…Prediabetes occurs mostly in older adults…that’s a myth 🦄

The key to good breakfast options 🗝️⁣
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…is to choose foods high in protein and healthy fat 🍳🥓⁣
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And then complement it with a smart carbohydrate choice like vegetables and fruit 🍓🥬⁣
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These options will provide the nutrients you need to keep hunger and blood sugar under control ✔️✔️⁣
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In fact there are MANY diets that will help you lose weight ⚖️⁣
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but will also leave you nutritionally bankrupt 😩⁣
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Healthy weight loss includes:⁣
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🩷Sufficient nutrients⁣
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🧡Movement⁣
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💛Stress management⁣
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💚Restful sleep⁣
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In other words, you should LOOK healthy, FEEL healthy and actually BE healthy 💃🕺⁣
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Do good things for your body ✅⁣
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There are diminishing returns when it comes to eating carbohydrates 📉⁣
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Recent research* showed that after animal subjects were given a high sugar diet, their satiety response decreased when exposed to a high-carb food 🍪🥯🍰⁣
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The more highly refined carbs were given, the more the animals couldn’t “sense” the energy the foods provided 🧐⁣
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This could explain why it becomes easier to consume greater and greater amounts of high carb foods such as potato chips, popcorn, candy, etc. without feeling full or satisfied 🙁⁣
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*Sucrose overconsumption impairs AgRP neuron dynamics and promotes palatable food intake. Cell Reports. 2024 Jan 14;43(2):113675⁣
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All nuts provide healthy fats, vitamins, and minerals 🥜🌰⁣
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But they differ in their carb counts 🧐⁣
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These numbers are for approximately 100 grams/3.5 ounces or about 3 handfuls.⁣
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And as with many snacks, it’s always best to pour a small bowl and put the bag away ✅⁣
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It happens 😵‍💫⁣
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Sometimes we overdo it and consume too many carbs 🤢⁣
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You can't erase them, but you can respond in a way that will be easier on your system.⁣
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🩷 Carbs and sugar dehydrate, so drink plenty of water⁣
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❤️ Vigorous exercise is not necessary (or helpful) but a 20-30 minute walk is proven to improve insulin sensitivity⁣
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🧡 Consider taking apple cider vinegar: Some people find that apple cider vinegar can help lower blood sugar levels after a high-carb meal. You can mix a tablespoon of apple cider vinegar with water.⁣
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💛 If you have diabetes or are concerned about blood sugar spikes, check your blood sugar levels if you have a monitoring device. This can help you gauge the impact of your carb and sugar intake.⁣
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The takeaway is to not just “wait it out”. Do something that will help mitigate the adverse effects ⚖️⁣
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If you have prediabetes, this doesn't mean you can never drink coffee or tea 🧐⁣
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But if you're struggling with getting your blood sugar balanced, it could be helpful to take a closer look at the amount of caffeinated drinks you're consuming ☕️🫖🥤⁣
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It it's more than two per day, cutting back (and then measuring your blood sugar) could help you identify if it's a problem 🔍⁣
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It can be challenging to be watching your carbohydrate and sugar intake 👀⁣
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and seeing others enjoy sugary treats ☹️⁣
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Yep, it's pumpkin spice latte season 🎃⁣
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But you can still enjoy one by using one of the many sugar free syrups available 👍🏼⁣
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I personally like NuNaturals' Pumpkin Spice Syrup.⁣
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It's stevia-sweetened, so there's no harsh chemicals.⁣
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You can find it on Amazon.⁣
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Cut the carbs but enjoy the season 🍂🍁⁣
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There are a ton of supplements that 𝙘𝙡𝙖𝙞𝙢 to help with blood sugar management.⁣
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But berberine is one that has been shown in research* to be effective 👩🏽‍🔬⁣
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On a recent 𝘏𝘶𝘣𝘦𝘳𝘮𝘢𝘯 𝘓𝘢𝘣 podcast, it was even stated that it can be as effective as Metformin but without the adverse effects to mitochondria.⁣
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I've found 𝙑𝙞𝙩𝙖𝙡 𝙉𝙪𝙩𝙧𝙞𝙚𝙣𝙩𝙨 𝘽𝙚𝙧𝙗𝙚𝙧𝙞𝙣𝙚 to work well 😃⁣
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Of course always check in with you doctor before starting a new supplement ✅⁣
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*Berberine ameliorates glucocorticoid-induced hyperglycemia: an in vitro and in vivo study. 𝘕𝘢𝘶𝘯𝘺𝘯 𝘚𝘤𝘩𝘮𝘪𝘦𝘥𝘦𝘣𝘦𝘳𝘨𝘴 𝘈𝘳𝘤𝘩 𝘗𝘩𝘢𝘳𝘮𝘢𝘤𝘰𝘭. 2023 Sep 14.⁣
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Alcohol's effect on blood sugar varies 🤷‍♀️⁣
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But in all cases, it will likely dehydrate you💧⁣
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Which can hinder blood sugar balance ⚖️⁣
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𝗗𝗥𝗜𝗡𝗞 𝗔 𝗚𝗟𝗔𝗦𝗦 𝗢𝗙 𝗪𝗔𝗧𝗘𝗥 𝗙𝗢𝗥 𝗘𝗩𝗘𝗥𝗬 𝗚𝗟𝗔𝗦𝗦 𝗢𝗙 𝗔𝗟𝗖𝗢𝗛𝗢𝗟𝗜𝗖 𝗕𝗘𝗩𝗘𝗥𝗔𝗚𝗘 💦⁣
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1:1 drinking will help with maintaining blood sugar balance ✅⁣
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Many people wish this....🧞‍♂️⁣
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But it's a 𝗠𝗬𝗧𝗛⁣
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While medications can help manage blood sugar levels in some cases, they are not a cure for prediabetes 💊⁣
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Lifestyle changes remain a crucial component of treatment 🚴‍♀️🏃🏽‍♀️😴🥗🍳🍦⁣
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Whether you smoke ci******es or electronic ci******es, use ni****ne patches or ni****ne replacement products, this info is for you 🚬💨⁣
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Ni****ne increases blood sugar through multiple actions ➕➕➕⁣
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But most notably because ni****ne increases cortisol 📈⁣
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Which sends a signal to increase glucose production 💥⁣
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This effect occurs in both people with blood sugar dysfunction as well as healthy individuals 😦⁣
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In a nutshell, ni****ne is not good for blood sugar balance 👎🏼⁣
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Yes, you read that right❗️⁣
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𝟭𝟬 𝙀𝙖𝙨𝙮 𝙒𝙖𝙮𝙨 𝙩𝙤 𝙄𝙢𝙥𝙧𝙤𝙫𝙚 𝘽𝙡𝙤𝙤𝙙 𝙎𝙪𝙜𝙖𝙧 𝙒𝙞𝙩𝙝𝙤𝙪𝙩 𝘾𝙝𝙖𝙣𝙜𝙞𝙣𝙜 𝙔𝙤𝙪𝙧 𝘿𝙞𝙚𝙩⁣
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is my new FREE mini course 🕺💃⁣
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If you're looking for easy ways to balance your blood sugar, this is for you 🫵🏼⁣
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✅💥Check it out -- LINK IS IN MY BIO💥✅⁣
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Or click on www.montgomerynutrition.com/freecourse-registration⁣
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Yes, it is possible 😃⁣
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It's called NEAT-- Non-Exercise Activity Thermogenesis⁣
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It's all the calorie-burning activities you burn throughout the day 🧹🚶‍♂️🍽️⁣
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And it can really BOOST your calorie burn ➕➕➕⁣
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I write about it in this week's newsletter-- 👉🏼𝗦𝗜𝗚𝗡 𝘂𝗽 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗜𝗡 𝗠𝗬 𝗕𝗜𝗢!!👈🏼⁣
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Unfortunately type 2 diabetes is occurring more often in children 🚸⁣
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So it's important to be able to predict it sooner 🔮⁣
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Recent research* shows that the best measurements to predict diabetes are FASTING INSULIN along with GLUCOSE⁣
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This highlights the need to include FASTING INSULIN as an important marker in measuring metabolic health ✅⁣
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*Fasting indices of glucose-insulin-metabolism across life span and prediction of glycemic deterioration in children with obesity from new diagnostic cut-offs. 𝘓𝘢𝘯𝘤𝘦𝘵 𝘙𝘦𝘨𝘪𝘰𝘯𝘢𝘭 𝘏𝘦𝘢𝘭𝘵𝘩 𝘌𝘶𝘳𝘰𝘱𝘦. VOLUME 30, 100652, JULY 2023.⁣
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Prediabetes is one of the easiest conditions to monitor 🧐⁣
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Because the testing tools are available without a prescription and are very affordable ✅⁣
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𝗔 𝗴𝗹𝘂𝗰𝗼𝗺𝗲𝘁𝗲𝗿⁣
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OR⁣
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𝗔 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗼𝘂𝘀 𝗴𝗹𝘂𝗰𝗼𝘀𝗲 𝗺𝗼𝗻𝗶𝘁𝗼𝗿 ⁣
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Can help you understand the fluctuations in blood sugar with various foods 📈📉⁣
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So you can CHANGE your outcome and REVERSE prediabetes 👍🏼⁣
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💥➡️Check out my blog (LINK IN BIO) for more information on how these tools work!⬅️💥⁣
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