Let’s see which topic interests you more, type 2 diabetes or living longer.  I’m guessing both..

Why do I ask?

Because I read two articles this week – one on each of these topics.

So…here you go.

I’m going to give you the quick rundown on each because both results are so easy to apply to our daily lives.

  1. Reduce Risk of Type 2 Diabetes by Eating More Legumes

Type 2 Diabetes impacts 30 million people in the US and over 400 million globally.   But here’s the thing…

Type 2 Diabetes is 100% treatable through proper nutrition and exercise! 


People who have a high percentage of legumes in their diets have a far lower chance of developing type 2 diabetes than those who eat fewer.

This list includes peas, lentils, beans, chickpeas, soybeans, peanuts, alfalfa, and clover.

One reason legumes are so healthy is because of their low glycemic levels and fiber that makes them digest slowly, releasing blood glucose much slower than processed food. Legumes are also nutritious containing high levels minerals, B vitamins, and phytochemicals (which are compounds that have proven to protect against certain diseases like diabetes and cardiovascular disease).

Sparing you all the science…here is the even shorter version.  Lentils come out on top.

Add them to your routine today…especially if you are at risk for type 2 diabetes.

2. Thinking about a long life? According to the Mayo Clinic, high intensity cardio can reverse some cellular aspects of aging. 

You knew I had to mention exercise.   Well, here is more evidence that High Intensity Interval Training (HIIT) is more beneficial than ‘regular’ cardio.

When I go to the gym, it never ceases to amaze me about how many people STILL do steady state cardio.  That is, 45 minutes on the treadmill at the same speed.  While there are some benefits to the heart with this type of training, there are MUCH better things you could be doing for your brain, muscles and heart; making HIIT a MUCH better use of your valuable time.

The study went on to say,

“Engaging in resistance training is also advisable as it allows for the establishment of considerable muscle strength. HIIT is certainly beneficial, yet a strict reliance on this style of exercise won’t significantly boost muscle strength unless combined with resistance training.

Short version?

Do interval style training (at a very challenging level) and then lift weights – IN THAT ORDER!!!

Never do all your cardio first and then lift weights.  This sequence undermines the strength training piece; which, by the way, is increasingly vital as we age and start losing muscle mass naturally.

There is your ‘quick hit’ for the day covering nutrition and fitness…and something you can do at home or in the office.

If you have a topic you would like to me to write about here – PLEASE let me know!  I am happy to do so.

Also, if you would like me to come into your company and provide some engaging information in a ‘live’ setting, just visit www.wellnesscg.com and schedule a visit!

Finally, if you want the fastest action, you can always call me directly at 978-509-3580.

Stay healthy my friends!