Evolve Medical

You are what you eat!

Being mindful of the food you eat can promote better digestion, keep you full with less food, and influence wiser choices about what you eat in the future. It can also help you free yourself from unhealthy habits around food and eating.

There are also plenty of self-monitoring tools available for you to use in your home, some of which may even be covered by your insurance provider. If you have any questions about which options will be best for you, ask us for recommendations. We also recommend bringing whatever you purchase to your appointment so that we can help you understand how to use it and check it for accuracy.
�Blood pressure and cholesterol self-monitoring tools are convenient, but not absolutely required. However, having a blood glucose monitor is 100% necessary to avoid problems. If you live with diabetes and do not monitor your blood sugar daily, your life expectancy will drop substantially.

The mind-body connection is so important when carrying the weight of our health. Thoughts, feelings, beliefs, and attitudes can affect how healthy your body is.

Please reach out if you want a friend to talk to.

Nutritional and delicious foods to help lower blood sugar levels 🩸 📉

Cucumber & Avocado Salad 🥒 🥑

INGREDIENTS

4 heaping cups cucumbers thinly sliced
3/4 cup chopped avocado (~1 small ripe avocado)
1/4 cup thinly sliced green onions
2 tablespoons sesame oil
1/4 cup white wine vinegar
2 teaspoons white sugar
1/2 teaspoon toasted sesame seeds
1/4 teaspoon red pepper flakes optional (increase or decrease for personal spice preference)
Salt and pepper to taste

DIRECTIONS

Thinly slice the cucumbers. Add the sliced cucumbers to a large bowl. Chop the avocado, thinly slice the green onions and add to the salad.

In a Mason jar, combine the sesame oil, white wine vinegar, sugar, sesame seeds, and red pepper flakes. Add salt and pepper to taste. Place lid on and shake to combine.

Pour dressing over the salad and toss to combine. Taste and adjust seasoning to preference.

For optimal flavors, let stand for about 10-15 minutes, stirring frequently, before serving.
Salad is best enjoyed within 1-2 hours of being made.

Exercising regularly is another way to boost your longevity. Not only does it help to protect yourself from cardiovascular disease, but it’s also great for stabilizing your blood sugar levels.

For the best results, try to get at least two and a half hours of moderate-intensity aerobic exercise every week. This can be accomplished by cycling, brisk walking, running, or even vigorous home or lawn care. You don’t necessarily have to be at the gym for hours on end; if you’re making healthy choices and staying aware of your activity level, you’ll reap the benefits. 🧹 🚶‍♂️ 🧗‍♀️ 🏋️‍♂️

Sleep tip: Reduce blue light exposure in the evening

Nighttime light exposure can have the opposite effect from daytime exposure because it reduces your levels of some hormones — including melatonin, which helps you relax and get deep sleep. 🛌 💤

Lifestyle changes are the best way to prevent diabetes progression.
Please feel free to reach out, we are always eager to help! 🤗

Dandelion Pesto 🌱 🌼

INGREDIENTS

3 Garlic cloves
1 tbsp Lemon, zest
1 tbsp Lemon juice
1/2 tsp Black pepper, freshly ground
1/2 tsp Salt
1 tsp Turmeric, powder
1/2 cup Olive oil, extra virgin
1/2 cup Pine nuts
1/4 cup Parmesan cheese
2 cups Chopped fresh dandelion leaves (loosely packed)

DIRECTIONS

Place all ingredients except the Parmesan into a blender or food processor. Process until smooth. If it’s too thick, slowly add a bit more olive oil.
Add the Parmesan and continue to blend until the mixture has a smooth consistency.
Refrigerate, and eat within 3 days.