Author Archives: Gluco Perfect

No More Excuses: 3 Steps To Start an Exercise Routine That Will Stick!

Lauren Bongiorno in a Yoga Pose

by Lauren Bongiorno

Aside from the food you’re putting in your body, exercise is a KEY component to keeping your blood sugar numbers in a healthy range and in avoiding those high spikes us diabetics tend to get in the morning and after meals. One of the most beneficial effects exercise has on diabetics, along with everyone else as well, is that it helps the body increase its insulin sensitivity.

A higher insulin sensitivity is SO important because it allows the insulin to take the glucose out of the blood in a quick and effective manner. When the body has poor insulin sensitivity, there are an array of negative effects that may occur: inflammation in the body, reduced athletic performance, low energy, increased risk of heart disease, weight gain, and may result in eye and feet problems.

While everyone knows that exercising is healthy, sometimes we let our excuses get in the way. We know them all too well: I’m too tired; I had a long day; I have a headache; My blood sugars weren’t good today; the gym is too far of a drive; I have to cook dinner for my family tonight. The list is endless!

So how do we overcome these excuses and make exercise a top priority in our lives in order to stay healthy, increase insulin resistance, and prevent future complications? Well, we can start here with these 3 steps anyone can take to pushing their excuses aside and making time to get active:

1. Change your perspective
Instead of viewing working out as a job or something you have to do, change your perspective and look at it as something that you GET TO do. You might not be able to control the fact that you have diabetes but you do have the ability to take better control of your blood sugar numbers through moving your body! It’s also an added bonus that working out boosts our mood, increases our energy, and gives us a sense of accomplishment!

TIP: There are a million excuses we can make to not workout. Try writing down a list of reasons you want to work out and hang it somewhere you can see every day!

2. Make a plan
Step two is to make a plan. Just like you schedule in work meetings, allot time each day to get active. On Sunday night I like to write out in my planner what workouts I’ll be doing each day and when. Whether it’s riding your bike outside, going for a run, circuit training, a spin class, a zumba class, dancing, make it part of your weekly routine! Note, before starting any exercise routine, please consult your physician.

TIP: Try doing this quick, no equipment at home workout:

50 jumping jacks
40 bicycle crunches
30 mountain climbers
20 squats
10 jump switch lunges
Suggestion: Repeat circuit 3-4 times

3. Journal
Journaling is a great way to not only help you track your progress toward a particular fitness related goal, but writing can help improve your connection between the mind and body. At the end of the day, reflect on how you felt after your workout. Did you have more energy? Were you able to do more cardio than the week before and felt a sense of accomplishment? Did your cravings for junk food increase? Decrease? When we reflect on how the body is feeling, a connection is formed between our actions, and the result of those actions on our overall health.

TIP: Keep a notebook next to your bed and take 10 minutes before going to sleep to reflect.

What I love most about these 3 steps is that they’re simple, but completely manageable! They’ve made a great impact on my life and I hope that they will help you as well!

Share with us below how YOU stay motivated to workout! We’d love to hear!

Lauren Bongiorno is a Type 1 Diabetic, Diabetic holistic health coach, qualified yoga instructor, and motivational speaker. Lauren has lived with Type 1 Diabetes since 2000 and has proven that no matter what your challenge in life is, taking control of it starts from the inside out with a healthy mind and body. With a background in holistic health, personal training, division 1 collegiate soccer, and yoga, Lauren is the Brand Ambassador for Gluco Perfect. You can connect with Lauren on her website at laurenbongiorno.com and follow her Instagram and Facebook pages for daily inspiration.

Introducing our Blog & Meet Lauren Bongiorno

Hello. My name is Joy Mernone and I am the CEO & President of Gluco Perfect. I care about people. I also care that they are the healthiest they can be and have access to information to maintain their best health. This is why I have made a commitment to begin a blog. It will focus on information that will benefit the diabetic community.

Many of our posts will also help the general population. We will publish information each month that can be used to better manage diabetes or to maintain a healthy lifestyle. Please note, our blog is for information purposes only and should not be used to diagnose or treat a disease.

It is important that anyone who has diabetes knows their blood glucose levels so they can better manage their health through nutrition, exercise and medication decisions. Speaking of nutrition, the American Diabetes Association has a top ten list of diabetes superfoods. See the list below to see if you are currently incorporating them into your nutrition plan:

Beans
Dark Green Leafy Vegetables
Citrus Fruit
Berries
Tomatoes
Fish High in Omega-3 Fatty Acids
Whole Grains
Nuts
Fat-free Milk and
Yogurt

Additionally, I would like to welcome Lauren Bongiorno to the Gluco Perfect Family as our Brand Ambassador. She is a Type 1 Diabetic. I am thrilled to announce that she has been leading a full and healthy life since childhood. Please join me in welcoming her and look at her latest blog entry below entitled “Easy Food Swaps for a Healthy Diabetic Diet.”

Lauren Bongiorno is a Type 1 Diabetic, Diabetic holistic health coach, qualified yoga instructor, and motivational speaker. Lauren has lived with Type 1 Diabetes since 2000 and has proven that no matter what your challenge in life is, taking control of it starts from the inside out with a healthy mind and body. With a background in holistic health, personal training, division 1 collegiate soccer, and yoga, Lauren is the Brand Ambassador for Gluco Perfect. You can connect with Lauren on her website at laurenbongiorno.com and follow her Instagram and Facebook pages for daily inspiration.

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Joy Mernone is CEO & President of Gluco Perfect, former President of TWIGS (a not-for-profit organization of Winthrop-University Hospital that helps provide a better quality of life for children in their Pediatric Unit), was active in the PTA (Parent Teacher Association) for many years in the Garden City School District, volunteered for Senator Kemp Hannon (Sixth District of New York) during his re-election campaign, is an avid community volunteer and loves cooking and gardening.

Easy Food Swaps for a Healthy Diabetic Diet

by Lauren Bongiorno

If you are a Type 1 or Type 2 Diabetic, you’ll often here people say things like: “diabetics can’t have sweets,” and “diabetics can’t work out too hard,” and “diabetic’s can’t eat foods high in carbs” – a lot of restrictions that reflect Diabetes’ desire to control every aspect of your life. But being a diabetic doesn’t have to be about restriction, or deprivation, or living life unhappy as a victim to diabetes. Rather, it can, and should be about doing what is in your control to live the healthiest and happiest life possible. And living a healthy and happy life as a Type 1 or Type 2 diabetic starts first with taking control of your blood sugar numbers.

As a diabetic holistic health coach, I understand that there are a number of factors that affect your blood sugar such as stress, exercise, sleep patterns, and even environmental factors. And while this is true, one factor that is at the utmost importance is your diet and what foods you choose to nourish your body with!

When we eat healthy foods that help keep our blood sugar levels under control, we have more energy, our hormones are more balanced, and we can enjoy life with less risk of additional complications later on. So does this mean we must eat salads for every meal? Eat low calorie? Fear all carbs? Fear all fats? Never eat dessert? Is this the key to healthy sugar numbers and feeling good? No! Restricting may work temporarily for certain individuals, but after a while it will create an unhealthy relationship with food and lead your body back to old unhealthy habits.

So what’s the secret to a diabetic diet that allows you the pleasure of enjoying foods you love AND allows you to have steady blood sugar numbers? It’s finding healthy alternatives to your favorite foods! This way, you can eat foods that taste good while avoiding extremely low blood sugars or high blood sugars hours later. Basically, you can “have your cake and eat it too”.

Here is a list of my top 10 favorite healthy food swaps to get you started:

swap out white bread for sprouted grain breads and 100% whole wheat breads
swap out artificial sweeteners and white sugar for coconut sugar, brown rice syrup and stevia
swap out artificially sweetened yogurts for plain greek yogurt with your own fresh fruit added in
swap out greasy packaged potato chips for sweet potato chips or kale chips
swap out boxed cereal for whole grain oats or muesli
swap out white pasta and meatballs for brown rice pasta and grilled shrimp
swap out milk chocolate and movie theatre candy for 70% dark chocolate instead
swap out white rice for quinoa, brown, and black rice
swap out margarine and butter for ghee or coconut oil
swap out a fruit juice smoothie base for an almond milk base instead

And just because I have a sweet tooth and love my desserts, I’ll leave you with one of my favorite summer time dessert recipes: Banana Ice Cream! Unlike traditional ice cream that is filled with artificial high glycemic sugar and unhealthy fat, banana ice cream is made with whole foods and 1 serving tops off at only 36 carbs! Creamy, delicious, and you won’t only eat it because it’s healthy, but because it tastes amazing! The recipe I use was inspired by Gwyneth Paltrow’s book, It’s All Good.

Serves: 1-2

Ingredients:

2 ripe bananas
1 tablespoon maple syrup
1/4 teaspoon coarse sea salt
1/4 cup almond milk
1/2 teaspoon pure vanilla extract

Preparation:
Slice bananas into coins and place in a single layer on a plate lined with parchment or wax paper; freeze at least 3 hours. In a food processor, pulse frozen banana slices, milk, vanilla, and maple syrup, scraping down the sides as necessary, until the mixture is the texture of soft-serve ice cream. Spoon into 2 bowls and add optional toppings: pieces of dark chocolate, unsweetened coconut shavings, pieces of raw nuts, cacao powder, or peanut butter!

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