For five years, I followed a raw vegan diet, which completely transformed my life and body. While I no longer eat strictly raw foods, I will never forget all of the recipes that I learned along the way. The reason that I stuck with the lifestyle for so long was because it was actually super easy: I ate in abundance, and, though I ate pounds of fruit each day, I never had a sugar crash. This is because I combined my foods in a way that helped me have sustained energy for hours while my body focused on absorbing the nutrients I had consumed.

So what’s to say that those same recipes can’t make an appearance in my not-so-raw-life now? And who says that you have to be vegan to benefit from them?

This lifestyle oozes in healthy eating, and so any recipe that you venture to try is likely fueling your body in the best possible way. This is especially helpful for those of us with diabetes because every single bite we take makes a huge difference in our health, both short term and long term.

Here are a few key nutrients that are packed in most overnight oats recipes:

Omega 3s

Omega 3s are like the nutritional powerhouse for diabetics. A lot of the difficulties that diabetes causes can be counterbalanced with a healthy dose of omega 3 fatty acids in the diet. Omega 3s are easily found in walnuts, flaxseeds, chia seeds, and hemp seeds.

Vitamin C

Vitamin C has been found to reduce blood glucose levels and lipids in patients with type 2 diabetes. It’s not too difficult to get your daily dose of vitamin C either as it can be found in virtually every fruit and vegetable!

Vitamin E

Vitamin E helps support the heart against the detrimental effects of diabetes according to the Journal of Clinical Pharmacy and Therapeutics. Plus, hello fabulous hair and nails! Almonds, sweet potato, spinach, avocado, and sunflower seeds are all packed with vitamin E.

Fiber

Insoluble fiber helps things move along smoothly in the intestines, and soluble fiber can help manage your cholesterol and regulate blood glucose levels. Plus, fiber is never absorbed as calories because your body can’t digest it. It’s key to a healthy diet! Steel cut oats and fruits will give you an excellent source of fiber.

Magnesium

Researchers have found a common link among patients with diabetes: they often have low levels of magnesium. Magnesium can help reduce insulin resistance, which is crucial for patients with diabetes. Almond butter, flaxseeds, chia seeds, and raw cacao powder are excellent sources of magnesium.

5 overnight oats recipes to try today

This recipe is by yours truly and is still one of my favorites even years later. I love using chia seeds for an overnight-oats-inspired breakfast because they just taste better. There, I said it.

If you’re not quite sure where to begin with your overnight oats journey, this is a great place to start. Kath breaks down the key ingredients in overnight oats and then provides heaps of pictures for inspiration on different variations.

This recipe is the ultimate combo, both in flavor and in nutrition for diabetics. Blueberries provide that coveted fiber and tons of vitamin C while bananas (only ripe ones, please) make the digestion a smooth process.

Has any other combination of words ever made your heart sing so loudly? Apples and peanut butter are a classic combo so why not throw them together in a morning grab-and-go recipe?

Green Kitchen Stories is one of my favorite blogs from over the years, and their recipes are always so unique and tasty. Take this orange and vanilla combination for example: unique flavor pairing the holds its own in the overnight oats category.

Do you have an overnight oats recipe that you love? Share in the comments below; we’d love more ideas!

References

Dr. Axe. URL Link. Accessed January 23, 2017.

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Does Music Lower Blood Sugar?

Everyone usually has music they love to listen to, albeit we may not all agree on the same genres and songs. Music has been used for relaxation therapy and helps to reduce anxiety and pain. It is present in many cultures and religions and has been used as a therapy since the 1800s and has been shown to be a promising alternative therapy to achieve optimal glycemic control. Do you know what music therapy is? It is a process where music is used to generate positive changes in an individual. It works at the psychological level and helps to replace negative thoughts. How can music help diabetics? #1. Happy music decreases blood pressure by dilating the blood vessels! A study found that by listening to music that made the patients happy, the blood vessels relaxed, leading to decreased blood pressure, which in turn may reduce cardiovascular complications. #2. Music increases the immune system by producing more antibodies that attack pathogens that invade the body. #3. It also helps decrease the level of stress hormones and increases the levels of oxytocin, a hormone that reduces stress. It also treats depression and helps with mood uplifting. #4. Music helps improve mental balance by keeping one motivated, cheering you up, helping with focusing and easing pain. It also helps you to achieve more goals in a day! #5. Music helps you move! It helps people to move, exercise harder, and to enjoy it more! It has also been shown to help the elderly move with better balance, thus decreasing the risk of falls. The principle of it is quite simple: the music beats works in coordination with the patient’s heart beat. If the beats are equivalent to a normal heart rate, it has a soothing effect. If it falls below the normal heart rate, it creates serenity and tranquility while rates above the normal heart rate create enthusiasm and exhilaration. It is suggested that diabetic patients are exposed to music either early in the morning or in the evening to help them focus their thoughts. It was found that if used as an adjunct, music can reduce the intake of medication and increases the rate of healing for diabetics.