🥦 The Grocery List That Fights Type 2 Diabetes

In partnership with

Hello Everyone - Welcome to Vitazen Health!

In Today’s Edition:

• Health Breakthrough: The Grocery List That Fights Type 2 Diabetes

• Quick Wins: 3 Actionable Steps to Fight Diabetes

• Research + Resources: Weight Loss and Longevity

• Recipe of the Week: Filipino Chicken and Vegetable Sinigang

HEALTH BREAKTHROUGH

The Grocery List That Fights Type 2 Diabetes

Today, let’s talk about something a lot of us think about but might be doing backward: using your grocery list to fight type 2 diabetes.

Most people think of a "diabetes-friendly" grocery list as a list of things you have to give up. They focus on taking things off the list, leaving them with bland, unsatisfying meals. But what if we started with what we can add instead?

Truly, what you add can be just as powerful as what you remove. It's about moving from a mindset of restriction to one of abundance.

Here's what you should know about your grocery list:

• Most people think fighting diabetes is about removing everything good. This just leads to a depressing, unsustainable diet.

• They focus on "diabetic-friendly" products that are often highly processed. These can be a sneaky way to miss out on real nutrition.

• They believe one "slip-up" ruins everything. This all-or-nothing mindset sets them up for failure before they even start.

Instead of a list of things you can’t have, let's build a grocery list that works for you. By the end of this, you’ll have a simple, three-step framework that changes how you shop and how you feel about healthy eating.

The Big Idea: Add, Don’t Subtract

The conventional wisdom is that managing diabetes is a battle of willpower, won by removing every carb and sugar from your diet. The real truth? It’s a game of addition, where you proactively fill your cart with foods that stabilize your blood sugar and keep you full.

The goal here isn't to create a list of perfect foods you'll never deviate from. It's to create a sustainable, enjoyable list of "allies" that help your body thrive.

Here's the common thinking that keeps people stuck:

• Common Mistake #1: Believing you need to give up all carbohydrates.

• Common Mistake #2: Shopping for "diet" foods in the middle aisles of the grocery store.

• Common Mistake #3: Thinking that progress is linear and one bad meal will ruin everything.

The root cause of these mistakes is the belief that fighting diabetes means deprivation, leading to a diet that's difficult to stick with and often lacks the nutrients your body really needs.

The consequence? Feeling constantly hungry, bored with food, and ultimately, giving up on a healthy diet because it feels more like a punishment than a path to well-being.

Step 1: Shop for Volume, Not Just Restriction

The first step to a better list is to reframe your thinking from "what can't I have?" to "how can I fill my plate?"

The myth here is that all carbs are bad. This is wrong. The right carbs—the ones packed with fiber—are a powerful tool for blood sugar management because they slow down digestion.

The corrective action? Prioritize fiber-rich carbohydrates from whole foods.

Here's a concrete example: Instead of a sad, small salad with a few croutons, think about a big, hearty bowl overflowing with roasted sweet potatoes, a handful of black beans, and a generous amount of dark leafy greens. The first meal leaves you hungry; the second is full of flavor and keeps you full for hours.

Takeaway: Your grocery list should be focused on adding filling, high-fiber foods that naturally crowd out less healthy options.

Step 2: Live on the Perimeter of the Store

The second step is to change your navigation strategy.

The myth that traps people is that the pre-packaged "health" foods in the middle aisles are a better choice. Personally, I think we've been conditioned to believe that if something is labeled "diet," it must be good for us.

The corrective action? Make the perimeter of the store your home base.

That's where you'll find the fresh produce, the lean proteins, and the dairy aisle with plain yogurt and milk. This is where the real, unprocessed food lives.

Here's a concrete example: Instead of a frozen "diabetic-friendly" meal in a box—which can be full of sodium and preservatives—try grabbing some fresh salmon and a bag of broccoli. You can roast both in 20 minutes, and you'll get far more nutrients for your effort.

Takeaway: The most powerful foods for fighting diabetes aren't in a box; they're in the produce and protein sections.

Step 3: Embrace the 80/20 Rule

The final step is to let go of perfection.

The common misconception is that a single "cheat meal" or a slip-up will erase all your hard work and you might as well give up. This thinking leads to a cycle of guilt and quitting.

The corrective action? Aim for progress, not perfection. Focus on making good choices 80% of the time.

This approach gives you the flexibility to enjoy a special occasion or a small treat without feeling like a failure. It’s the consistent, everyday actions that truly matter for your health, not a single meal.

Here's a concrete example: If you stick to your proactive grocery list for a full week, you can enjoy a small dessert with friends on Saturday without guilt. The key is to get right back on track with your next meal, not to let one treat derail the whole week.

Takeaway: Consistency beats perfection every single time.

What This Means For You

Building a grocery list that fights type 2 diabetes isn't about what you take away; it's about what you choose to add. This simple shift in perspective can transform a frustrating chore into an empowering act of self-care.

Buying Cannabis Online Is Now Legal, And Incredibly Convenient

For years, buying cannabis meant taking a trip to a dispensary, dealing with long lines, limited selection, and inconsistent pricing. But thanks to changing laws and innovative online retailers, buying high-quality THC products is now 100% federally legal—and more convenient than ever.

And when it comes to quality and reliability, Mood is leading the way…

Because they’ve completely flipped the script on cannabis shopping. Instead of memorizing hundreds of confusing strain names – like “Gorilla Glue” and "Purple Monkey Breath" – you simply choose how you want to feel: Creative, Social, Focused, Relaxed, Happy, Aroused, and more.

Each gummy is formulated with the perfect blend of Delta-9 THC and botanicals to deliver the perfect mood.

Want a great night’s sleep? Try the Sleepytime gummies. Need laser focus Mind Magic gummies have you covered. Hotter sex? Try the Sexual Euphoria gummies.

It's cannabis shopping that actually makes sense for “normal” people.

20% OFF your first order!

QUICK WINS

3 Actionable Steps to Fight Diabetes

Managing diabetes and pre-diabetes can feel overwhelming, but small, daily actions can lead to powerful results in blood sugar control and overall health. These three evidence-based strategies can be started immediately, fitting easily into your existing routine and delivering noticeable improvements in your energy and wellness.

1. The 10-Minute Post-Meal Walk

A brief walk after a meal significantly helps regulate blood sugar levels by increasing glucose uptake in your muscles. This is especially important for adults over 50, as muscle mass and metabolism naturally decline, making blood sugar management more challenging.

• How to implement: Within 30 minutes of finishing a meal, take a brisk 10-minute walk. This can be around your home, yard, or neighborhood. It doesn't need to be a high-intensity workout—just consistent movement.

• Safety note: If you feel lightheaded, sit down and rest. Wear supportive shoes. Consider a shorter walk if you're not used to regular activity.

• Results timeline: You may notice more stable energy levels and less post-meal sluggishness within the first week.

• Progress tracking: Use a simple pedometer or phone app to track your daily steps or simply note how you feel after each walk.

2. The Protein-First Plate

Starting your meal with protein and vegetables before carbohydrates can slow the absorption of sugar into your bloodstream. This technique helps prevent sharp spikes in blood sugar, a key goal for anyone managing diabetes.

• How to implement: For your next meal, intentionally eat the protein source (like chicken, fish, or beans) and a non-starchy vegetable (such as broccoli or salad) first. Save the carbohydrates (bread, rice, potatoes) for last.

• Gentle reminder: This isn't about eliminating carbs, but about changing the order you eat them. It’s a simple mental shift with a big physiological impact.

• Results timeline: You can see an immediate positive effect on your blood glucose readings. Consistent practice can lead to better long-term blood sugar control.

• Progress tracking: Use a blood glucose meter to test your blood sugar 2 hours after a meal before implementing this technique, and then after a week of consistent practice.

3. The 30-Second Hydration Reset

Dehydration can concentrate blood glucose, making blood sugar levels appear higher. Staying properly hydrated with water is one of the easiest ways to support healthy blood sugar and kidney function.

• How to implement: Keep a glass or bottle of water next to you at all times. Set a timer for 30 minutes and take a few sips every time it goes off. Aim for a total of 6-8 glasses of water throughout the day.

• Safety note: If you have kidney disease or are on a fluid-restricted diet, consult your doctor before increasing your water intake.

• Results timeline: You may notice improved energy levels and a decrease in headaches within 2-3 days.

• Progress tracking: Use a reusable water bottle with markings or place rubber bands on your bottle to track how many times you refill it.

Remember, every small step you take is a victory. Start with one of these wins this week, and you’ll be on your way to better health.

Always consult your healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine, especially if you have a medical condition.

RESEARCH ROUNDUP + RESOURCES

⚖️ Weight Loss and Longevity

Research suggests that losing even a small amount of weight—just 5% of your body weight—can have significant benefits for long-term health and longevity, particularly for older adults. This shifts the focus from achieving an "ideal" weight to making sustainable, manageable changes that can protect against chronic diseases. Not to mention that it's a great encouragement for people over 55 who are just starting their weight loss journey.

💊 High Blood Pressure Medication

A study summarized that certain blood pressure medications, specifically calcium channel blockers, has been associated with increased risk of breast cancer. However, with testing, it is found that even increased exposure with this medication did not increase cancer risk. Still, taking into consideration that millions of older adults rely on these drugs, it is essential to have open conversations with their doctors about the risks and benefits of their respective treatment plans.

⛹️‍♀️ Exercise for Parkinson's

According to a study published in the journal Neurology, regular aerobic exercise may slow the progression of Parkinson's disease symptoms, particularly in newly diagnosed patients. To put it simply, it provides a non-pharmacological, accessible way for individuals to take an active role in their treatment. This is a game changer for people over 55 who want to feel empowered about their health.

RECIPE OF THE WEEK

Filipino Chicken and Vegetable Sinigang (6 Servings)

This sour and savory Filipino soup is a nutritious, vegetable-packed dish featuring lean chicken and a tamarind-based broth rich in vitamin C. It's an ideal one-pot meal that provides a complete protein source and a wide range of vitamins and minerals. The tangy tamarind offers a unique flavor while the diverse vegetables contribute fiber and antioxidants for digestive health.

Estimated calories: 220 per serving.

Ingredients

• For the Broth:

  • 2 lbs boneless skinless chicken thighs (cut into chunks)

  • 1 medium red onion, quartered

  • 2 medium tomatoes, quartered

  • 1 packet of tamarind soup base (or 1/4 cup tamarind paste)

  • 6 cups water

  • 1 tablespoon fish sauce (patis)

• For the Vegetables:

  • 1 large radish (sliced into rounds)

  • 1 cup green beans

  • 2 medium taro roots (peeled and cubed)

  • 1 bunch bok choy

  • 2 green chilies (optional)

Recipe Steps

1. Combine chicken chunks, water, red onion, and tomatoes in a large pot. Bring to a boil, then reduce heat and simmer for 25 minutes, skimming off any foam that rises.

2. Add the taro roots and radish slices to the pot. Simmer for 10-15 minutes, or until the taro is tender.

3. Stir in the tamarind soup base or paste and fish sauce until fully dissolved.

4. Add the green beans and green chilies (if using), and cook for 5 minutes.

5. Add the bok choy and cook for 2-3 minutes until the leaves are wilted but still bright green.

6. Taste and adjust the seasoning as needed.

7. Remove from heat and serve immediately.

Serving Suggestions

Serve hot, accompanied by a small bowl of brown rice. A side of patis (fish sauce) with a squeeze of calamansi or lime juice can be used for dipping the chicken and vegetables.

PS - Want to stop feeding inflammation and start healing your body with every sip?

In The Anti-Inflammation & Immunity Smoothie & Juice Recipe Book, not only do we give you 65+ science-backed smoothie and juice recipes designed to reduce inflammation and bulletproof your immune system, but we also include The Ultimate Anti-Inflammatory Ingredient Guide (so you never guess which foods fight disease), complete recipe categories for gut-healing, immune-boosting, and anti-aging formulas, AND the exact Green Detox Powerhouse blends that flush toxins and rebuild your liver.

You'll never wonder what to drink to heal your body again.

Click here to get The Anti-Inflammation & Immunity Smoothie & Juice Recipe Book and start rebuilding your health one sip at a time.