Protein Archives - StonehengeHealth.com

Navigating the snack aisle with type 2 diabetes? With dietary restrictions in place, it might seem like you’re missing out on all the fun and flavors.

But let’s turn the tide on this view. Beyond those sugar-laden, carb-rich snacks that don’t do any favors for your health, lies an exciting realm of taste possibilities.

Understanding the Challenge of Snacking with Type 2 Diabetes

Close-up of woman hands using lancet on finger to check patient's blood sugar level by glucose meter. Unrecognizable nurse poking patient's finger with needle pen to measure blood sugar at home.

Type 2 diabetes is a metabolic disorder characterized by high blood sugar levels due to insulin resistance. Snacks high in simple sugars and carbohydrates can lead to significant fluctuations in blood sugar levels.

Therefore, it is essential for those with diabetes to choose snacks that are low in these elements and rich in nutrients like fiber, protein, and healthy fats. These components help in slowing the absorption of sugar into the bloodstream, aiding in maintaining stable blood sugar levels.

Nuts and Seeds: A Smart Snacking Option

Assortment of nuts in bowls. Cashews, hazelnuts, walnuts, pistachios, pecans, pine nuts, peanuts, macadamia, almonds, brazil nuts. Food mix on wooden background, top view, copy space

Nuts and seeds stand out as excellent choices for people with type 2 diabetes. They are laden with fiber, protein, and healthy fats, and have a minimal impact on blood sugar levels due to their low glycemic index.

Almonds, walnuts, pistachios, chia seeds, and flaxseeds are not only nutrient-dense but also help in appetite control and prolonging fullness. A modest portion of mixed nuts or seeds can be both satisfying and beneficial.

Fresh Fruit Paired with Protein

Fresh Organic Greek Yogurt with strawberries on a background

Fruits, despite containing natural sugars, can be part of a diabetic-friendly snack strategy when consumed sensibly and paired with a protein source. Berries like strawberries, blueberries, and raspberries are excellent choices due to their lower sugar content and high fiber.

When fruits are paired with a protein source such as Greek yogurt or a small amount of cheese, it helps balance the snack, providing essential nutrients and keeping blood sugar levels steady. Apple slices with a dab of peanut butter, for instance, offer a delightful mix of sweet, fiber, and protein.

Veggies and Hummus: A Fibrous Combination

Homemade hummus with olive oil and fresh vegetables

Vegetables are an ideal snack for those with type 2 diabetes, thanks to their high fiber content and low carbohydrate levels. Snacking on carrot sticks, cucumber, bell peppers, or cherry tomatoes with hummus (a chickpea-based spread rich in protein and fiber) is not only satisfying but also provides essential nutrients with minimal impact on blood sugar levels.

Whole Grains for Balanced Energy

Two aged people eating popcorn together.Hands of elderly people reaching into bowl of popcorn.

Whole grain snacks are a great option for sustained energy without the blood sugar spike. Foods like whole-grain crackers, air-popped popcorn, and oatmeal are rich in fiber, aiding in the slow absorption of glucose. Pairing these with a protein source, such as a bit of cheese or a hard-boiled egg, can result in a balanced and fulfilling snack.

Greek Yogurt: A Creamy, Protein-Packed Snack

Smiling elderly woman who eats yogurt sitting on the couch

Greek yogurt, especially the plain, unsweetened variety, is a fantastic snack for those managing diabetes. It is higher in protein and lower in carbohydrates than regular yogurt, making it an excellent choice. Adding a few nuts or a small portion of berries can enhance its flavor while keeping it suitable for diabetes management.

Cheese: A Convenient, Low-Carb Option

close up of hands of mature man and senior cutting a mozzarella with a knife and cooking food to eat

Cheese is a convenient snack for people with type 2 diabetes. It’s low in carbohydrates and high in protein, making it a good choice for maintaining stable blood sugar levels. Small servings of cheese, such as string cheese or slices of cheddar, can be a satisfying snack on their own or paired with whole-grain crackers or a small serving of fruit.

Cottage Cheese and Fruit: A Balanced Snack

cottage cheese and fresh peaches,on wooden table background

Cottage cheese is another excellent snack choice, high in protein and pairable with fruits like peaches or pears for a nutritious and satisfying snack. The combination of protein in the cottage cheese and the fiber in the fruit helps to stabilize blood sugar levels.

By focusing on snacks that are low in simple carbohydrates and sugars, and rich in fiber, protein, and healthy fats, you can enjoy snacking without worrying so much about your blood sugar levels. Nuts, seeds, fruit and protein pairings, vegetables with hummus, whole grains, Greek yogurt, and cheese provide not only nutritional benefits but also the joy of indulging in a delicious snack.

Spotlight on Nerve Health

If you’ve been having uncomfortable feelings like numbness, stinging or burning in your hands and feet – sensations that are disturbing your sleep and affecting your daily enjoyment of life – it’s a strong indication that you need to prioritize taking care of your nerve health.

When supporting your nerve health, consider taking a supplement like Stonehenge Health Dynamic Nerve. This remarkable formula addresses nerve discomfort and provides nutrients your nerves need for optimal functioning. *

Moreover, this supplement contains 600mg of Alpha Lipoic Acid and a high-dose Vitamin B complex. This complex includes Benfotiamine and Methylcobalamin, ingredients known to aid in the maintenance of healthy nerve cells and the protective myelin sheath.*

“I had resigned myself to enduring constant nerve discomfort. However, everything changed when I tried Dynamic Nerve. The discomfort and burning are much less, and I only occasionally experience numbness and tingling.* Most importantly, I’m getting much better sleep because I’m not bothered by my nerves.*” – Diane, New York

Consider trying Dynamic Nerve and discover the support it can bring to your nerve health.*

Dynamic Nerve supplement with a background of someone walking

Metabolism, often touted as the body’s internal furnace, is the complex network of chemical processes that convert food into energy. This intricate system influences how quickly or slowly we burn calories, impacting our weight and overall health.

As we age, it’s no secret that the metabolic pace tends to decelerate, and a few extra pounds may stealthily find their way onto the scale.

This slowing of metabolism with age is a multifaceted phenomenon. First and foremost, it’s influenced by a natural decline in muscle mass, a consequence of aging, and a sedentary lifestyle. Since muscle tissue is metabolically active, its reduction results in a slower calorie-burning engine.

Add to that the hormonal changes accompanying aging, and the perfect storm for a more sluggish metabolism begins to brew.

However, it’s not solely the passage of time that contributes to this metabolic lull; our lifestyle choices play a significant role. So, while pursuing a speedier metabolism is often lauded as the holy grail of weight management, our inadvertent derailment of the body’s calorie-burning capabilities requires attention.

Let’s explore the undercover habits that might be covertly putting the brakes on your metabolism and discover strategies to kick it into higher gear!

1. Skipping Meals, aka, Extreme Caloric Restriction

Healthy meal prep containers with quinoa, chicken and cole slaw

Many people mistakenly believe that dramatically reducing their calorie intake or skipping meals will lead to weight loss. However, this approach often signals the body to enter a conservation mode, slowing down your metabolism to conserve energy.

Do this instead…Opt for a balanced approach to eating by incorporating regular, well-proportioned meals and snacks throughout the day. Focus on nutrient-dense foods that help provide sustained energy and support your metabolism. By nourishing your body consistently, you can maintain a more stable metabolism and avoid the pitfalls of extreme caloric restriction.

2. Low Protein

Best Foods High in Protein. Healthy eating and diet concept

For your metabolism, protein is more than a muscle supporter; it plays a crucial role in sustaining a well-operating engine. Since muscle tissue is metabolically active, a reduction in muscle mass can lead to a decrease in overall metabolic rate.

Do this instead…Ensure you include a variety of protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources. Eat a balanced mix of foods throughout, incorporating protein into each meal. This approach helps preserve muscle mass, promoting a healthier and more efficient metabolism.

3. Not Prioritizing Exercise

If your idea of exercise is only lifting the remote, brace yourself for a metabolic slowdown. A sedentary lifestyle can significantly impact metabolism. Regular exercise, especially strength training, keeps your muscles strong and helps your body burn more calories at rest. On the flip side, not exercising can make you lose muscle and use less energy.

Keep in mind cardio is beneficial, but don’t rely solely on it. Skipping strength training might lead to muscle loss and a drop in your metabolic rate.

Do this instead… Blend regular exercise into your routine, balancing cardio with strength training for a winning combination. Engage in activities that build muscle, boosting both your metabolic rate and overall well-being. Whether sweating through squats, taking strolls, or dancing up a storm, make consistent movement a habit to keep your metabolism on its toes.

Stonehenge Health Dynamic Turmeric not only offers antioxidant benefits but also promotes joint health, mobility, and flexibility. This is crucial for all those keen on maintaining a body in motion and a metabolism that’s always in high gear.*

4. Dehydration

Senior woman drinking water in the morning

Water is essential for various bodily functions, and when there’s an inadequate water supply, metabolism may slow down. Additionally, drinking water has been associated with a temporary boost in metabolic rate.

Do this instead…Keep yourself well-hydrated by drinking adequate water consistently throughout the day. Carry a reusable water bottle and sip water regularly, especially during physical activities or in warm environments. Aim for the recommended daily water intake to support optimal metabolic function and overall health.

5. Too Much Junk Food

Processed foods earn the label “junk food” due to their high content of added sugars, unhealthy fats, and refined carbs, all culprits in weight gain and metabolic dysfunction. These foods, lacking essential nutrients, can disrupt your metabolism and hinder your body’s efficient energy conversion.

Do this instead… Make mindful choices by incorporating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains into your diet. While a little indulgence is allowed, it’s crucial to steer clear of processed foods known for their excess empty calories and lack of essential nutrients. Prioritize a balanced diet to support your metabolism and overall well-being. Enhance your decision-making by reading food labels and opting for whole, unprocessed alternatives, promoting a more favorable metabolic balance.

6. Too Many Cocktails

Shot of a mature woman relaxing on the sofa at home with a cup of coffee. Coffee and a quiet moment. Happy mature woman with coffee cup relaxing by the window

Did you know that enjoying a beer or a glass of wine with your meal can actually slow down your metabolism? Here’s why: when you drink, your liver prioritizes breaking down alcohol, temporarily pausing other calorie-burning processes. And don’t forget the calories added..

Do this instead…If you choose to consume alcohol, Consider opting for lower-alcohol beverages and incorporate alcohol-free days into your week. Prioritize a balanced lifestyle that supports both enjoyment and overall well-being while avoiding excessive alcohol consumption to maintain a healthy metabolic state.

7. Too Little Sleep, Too Much Stress

Portrait of senior woman lying in bed waking up fresh start

Ever notice that things tend to feel more stressed when you don’t get enough sleep? Insufficient and poor-quality sleep and stress go hand in hand, throwing a wrench into your hormonal harmony. In these situations, cortisol levels spike, potentially messing with your metabolic balance and hindering efficient calorie burning.

Do this instead… Establishing a consistent sleep routine and a calm bedtime environment helps ensure you get enough restful sleep. Try stress-relieving activities like deep breathing, yoga, or a relaxing hobby. These small changes can make a big difference in supporting your metabolism and overall well-being.

Effortlessly conquer stressful situations with the aid of Stonehenge Health Dynamic Mushrooms, ensuring you maintain that cool and collected vibe needed to thrive.

8. Not Enough Fiber

High Fiber Foods on wooden background. Flat lay

Not getting enough fiber in your diet can put a damper on your metabolism. Here’s why: fiber adds bulk to your meals, slows down nutrient absorption, and keeps things moving smoothly in your digestive system.^1-3

When you’re low on fiber, there’s a traffic jam in your digestive tract. Nutrients get absorbed too quickly, which can mess with your blood sugar levels, making your metabolism feel sluggish.

Do this instead…Include fiber-rich foods in your meals – think fruits, veggies, whole grains, and legumes. Fiber not only keeps your digestion running smoothly but also helps you feel full, which can be a plus for managing your calorie intake.

9. Vitamin & Mineral Deficiencies

Friends having lunch together passing back and forth dishes to each other

Eating enough vitamins and minerals can really help your body’s energy-making process. Without them, your body might struggle to make and use energy properly. Certain small nutrients play a big part in helping different energy-making paths in your body, and not having enough of them can slow down how your body burns calories.

Important vitamins like B vitamins, vitamin D, and minerals such as iron, magnesium, and zinc are very important for your body’s energy health. For example, B vitamins help turn food into energy, and if you don’t have enough, your body’s energy-making process can slow down.³ Not having enough vitamin D can affect how well your body uses insulin, which can affect how well your body makes energy.⁴

Iron, which is an important mineral, helps carry oxygen and make energy, and if you don’t have enough, you can feel tired and your body might not make energy as well.⁵ Magnesium is another important mineral that helps with many reactions in your body that make energy.⁶

Do this instead…To make sure you’re getting enough of these small nutrients and to help your body make energy as best as it can, it’s important to eat a variety of nutrient-rich foods. Making sure you get enough of these small nutrients can help keep your body from feeling sluggish and promote overall good health. You might want to talk to a healthcare professional to check how well you’re doing with your nutrition.

In our quest for a smoothly running metabolism, let’s steer clear of the usual roadblocks and gear ourselves towards achieving metabolic excellence. By sidestepping these common errors and adopting habits that boost metabolism, you can tap into your body’s maximum calorie-burning capacity. So, prepare to ignite your metabolic engine and set off on an adventure towards a more energetic and efficient version of yourself!

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sources:
1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
3. Aghdassi, E., McArthur, M., Liu, B., McGeer, A., Simor, A., Allard, J. P. (2009)
4. Takiishi, T., Gysemans, C., Bouillon, R., & Mathieu, C. (2015). Vitamin D and diabetes Endocrinology and Metabolism Clinics of North America, 44(2), 319–347
5. Ref: Beard, J. (2001). Iron biology in immune function, muscle metabolism and neuronal functioning. Journal of Nutrition, 131(2), 568S–580S.
6. Ref: Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189

Tag: Protein

The #1 Snacks for Type 2 Diabetes