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Matai

Type 2 Diabetes

Type 2 Diabetes

The Matai

Type 2 diabetes is a chronic condition that occurs when the body cannot use insulin effectively, leading to high blood sugar levels. It is the most common form of diabetes, affecting about 1 in 10 people in the U.S.

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Symptoms can be mild and may include increased thirst, frequent urination, fatigue, and blurred vision. Over time, high blood sugar can cause serious complications, including damage to the eyes, kidneys, nerves, and heart.

Type 2 diabetes is when a hormone called insulin does not work properly or there is not enough of it. This causes the level of glucose (sugar) in your blood to become too high. It affects adults and sometimes children.

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Lifestyle changes can sometimes lower your blood glucose to a normal level and stop diabetes (remission).

Hypnotherapy

Do

  • Try to eat a healthy diet including fruit, vegetables, wholegrain foods such as wholemeal bread and oats, and pulses such as chickpeas and lentils

  • improve your diet slowly if you’re finding it difficult – a small change every week can make it easier

  • talk to a GP or diabetes nurse if you’re finding it hard to change your diet as they may be able to find support in your local area

  • try to spend at least 2.5 hours (across the whole week) either walking or doing another activity that leaves you out of breath

  • try to lose weight if you’ve been told you’re overweight

  • stop smoking – having diabetes increases the harmful effects of smoking

  • try to limit how much alcohol you drink

  • have regular dental check-ups to help prevent gum disease

Don’t

  • do not eat too much processed foods with lots of salt and sugar – this may include things like bacon, chips, cheese, sweets and biscuits

  • do not change to a very strict, low-calorie diet without talking to a health professional first – this type of diet may not be suitable if you’re taking insulin or other diabetes medicine

The Matai Mind Body Essentials

Recipe

Grilled Salmon

Directions

  • Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Set aside. Peel a strip around the center of each potato. In a covered large saucepan, cook potatoes in enough lightly salted boiling water to cover for 10 minutes. Add green beans. Return to boiling; reduce heat. Cover and simmer about 5 minutes more or until potatoes and beans are tender. Drain. Rinse with cold water to cool quickly; drain again. Set aside.
  • Meanwhile, measure the thickness of salmon fillets. Sprinkle salmon with lemon-pepper seasoning. Lightly coat both sides of salmon fillets with cooking spray.
  • For a charcoal grill, place salmon fillets on the rack of an uncovered grill directly over medium coals. Grill for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, turning once halfway through grilling if fish is over 3/4 inch thick. (For a gas grill, preheat grill. Reduce heat to medium. Place salmon fillets on grill rack over heat. Cover and grill as above.) Cut salmon into serving-size pieces.
  • Line six plates with salad greens. Arrange salmon, potatoes, green beans, tomatoes, chives, eggs, and olives on greens. Drizzle with Lemon Vinaigrette.

Makes: 6 servings

Serving Size: 1 ounce cooked salmon, 2/3 of an egg, 1 cup greens, about 3/4 cup vegetables, and about 1-1/2 tablespoons vinaigrette

Carb Grams Per Serving: 12

Ingredients

  • 2 4 – 5 – ounces fresh or frozen skinless salmon fillets
  • 8 tiny new potatoes
  • 8 ounces fresh green beans, trimmed
  • 1/4 teaspoon lemon-pepper seasoning
  • Nonstick cooking spray
  • 6 cups torn mixed salad greens
  • 8 grape tomatoes or cherry tomatoes, halved
  • 1/2 cup snipped fresh chives
  • 4 hard-cooked eggs, cut into wedges
  • 1/4 cup nicoise olives, pitted, and/or other pitted olives
  • 1 recipe Lemon Vinaigrette
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Lemon Vinaigrette

Ingredients

  • 1/2 teaspoon finely shredded lemon peel
  • 1/4 cup lemon juice
  • 3 tablespoons olive oil
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  • In a screw-top jar, combine lemon peel, lemon juice, olive oil, garlic, salt, and pepper. Cover and shake well.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 262 cals., 18 g total fat (4 g sat. fat), 162 mg chol., 221 mg sodium, 12 g carb. (4 g fiber, 2 g sugars), 14 g pro.

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Lemon Vinaigrette

Ingredients

  • 1/2 teaspoon finely shredded lemon peel
  • 1/4 cup lemon juice
  • 3 tablespoons olive oil
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  • In a screw-top jar, combine lemon peel, lemon juice, olive oil, garlic, salt, and pepper. Cover and shake well.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 262 cals., 18 g total fat (4 g sat. fat), 162 mg chol., 221 mg sodium, 12 g carb. (4 g fiber, 2 g sugars), 14 g pro.

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