Did you know, that by losing a little weight may help you avoid getting type 2 diabetes?
This chronic condition that affects how your body metabolizes sugar.
And diabetes is certainly something to avoid; it often worsens into other health problems like cardiovascular disease, eye damage, kidney disease, and dementia.
The good news is that with some simple lifestyle adjustments, it’s not too difficult to decrease your risk of developing diabetes.
A large, long-term study of people with prediabetes found that those who lost just 7% of their body weight by eating fewer calories and exercising 150 minutes a week reduced their risk of developing type 2 diabetes by 58%.
Pre-diabetics who were age 60 or older who lost that amount of weight saw a 71% reduction in risk.
The landmark study suggests that losing a modest amount of weight through diet and exercise is one of the best moves you can make to dramatically improve your health today.
What’s a modest amount?
For someone who weighs 160 pounds, 7% weight loss amounts to about 11 pounds.
You can lose that in two or three weeks of fairly easy lifestyle changes.
For someone weighing 280 pounds, that’s about 20 pounds to reap the diabetes prevention effects, according to the study.
Here are our favourite healthy recipes that may help you achieve your goal:
Zucchini and Walnut Bread
- 2 cups self-raising flour
- 1 tsp. Bicarbonate soda
- 2/3 cup brown/caster sugar
- 1/2 tsp. cinnamon
- 1 tsp. vanilla essence
- 2-3 zucchinis, grated
- 1/2 cup walnuts, chopped as preferred
- 2 eggs
- 1 cup low fat milk
- 1 tbsp. light olive oil
- Line a loaf tin with baking paper.
- Mix our, bicarbonate of soda, sugar, cinnamon, grated zucchini and walnuts in a bowl then add the eggs, milk and oil.
- Spoon into the loaf tin and bake at 180°C for 50-60 minutes until cooked through.
- 500g lean beef mince
- 1 onion
- 2 garlic cloves
- 2 carrots
- 4 celery stalks
- 2 x 400g can diced tomatoes
- 1/4 cup tomato paste
- 1/4 cup dry white wine
- 3 bay leaves & thyme sprigs
- 1 tbsp. olive oil
- 4-6 spiralised zucchinis
- Handful basil leaves
- For the bolognese sauce: heat half the oil in a large frying pan over a medium heat.
- Add the mince and brown, stirring to break up any lumps.
- Remove from the pan and set aside.
- Heat the remaining oil and add the onion, garlic, celery and carrot. Sweat these ingredients down till they are soft and fragrant.
- Return the mince to the pan along with the tomatoes, tomato paste, wine, bay leaves and thyme giving the mixture a good stir.
- Cover and simmer for up to an hour, but in the last 10 minutes of cooking remove the lid and let the sauce reduce and thicken.
- In this last 10 minutes of cooking, heat a smaller pan over a low-medium heat with a spray of oil and sauté the zucchini noodles for 8-10 minutes.
- Serve the bolognese over a good helping of zucchini noodles and top with basil.
Healthy Beef Stroganoff
- 500g beef rump
- 1 onion
- 500g sliced mushrooms
- 2/3 cup water
- 1 tsp beef stock powder
- 2 tbsp tomato paste
- 300ml Greek yoghurt
- 1 tsp lemon juice
- Over a medium to high heat, spray a large fry pan lightly with oil. Add beef strips to the pan and coo. Remove the beef and set aside.
- Dice the onion. Return the pan to hob on a low heat and add onion and sliced mushrooms to the pan and cook until tender. Add the water, (low salt) stock and tomato paste. Make sure it’s paste with no added salt if possible. Add the beef strips to the pan and stir in.
- Separately combine yoghurt with the lemon juice and add to the pan. Allow to simmer for a further 5 minutes and season.
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