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10 Things You Must Do To Get Healthy

10 Things You Must Do To Get Healthy (and stay healthy), Part 1 of 3

A lot of ladies are always asking me what they need to do to get healthy again. Getting and staying healthy is complicated ​so you can't just do one thing.

But to make it easy for you, I've created this blog mini-series just for you! It's called the Top 10 Things You Must Do To Get Healthy (and stay healthy)...AND this is Part 1.


Over the next two weeks you'll see Part 2 and 3.

If you follow the advice in this blog post (and Part 2 & 3), you'll likely reverse your Prediabetes and Insulin Resistance...plus avoid a whole host of other very terrible chronic diseases too.

Sounds wonderful!

So, let's get right into the Top 10 Things You Must Do To Get Healthy (and stay healthy) Part 1.

And remember to watch for Part 2 & 3 in the next few weeks!

Having trouble reversing your Prediabetes or Insulin Resistance?

Our Healthy U Group keeps you on track to getting healthy...

1) Eat At Least 50 Grams Of Fiber A Day

The biggest favor your can do your body is to eat lots of fiber from plants.


Because fiber is your best friend when it comes to fighting inflammation.

Here's how it works in a nutshell:

  • 1
    Plant fiber feeds the friendly gut microbes in your colon.
  • 2
    These hungry gut microbes then produce short chain fatty acids.
  • 3
    The short chain fatty acids help fight inflammation all over your body including:
  • Improving liver function (gives you better blood sugar control)
  • Increasing your insulin sensitivity
  • Regulating your fat metabolism (and whether you store it or burn it)
  • Reducing your bad cholesterol
  • Protecting you against weight gain
  • And helping in the treatment and prevention heart disease

WHOA! That's a huge list of plant-based-fiber benefits.

That's why it's so important that you eat at least 50 grams of fiber a day!

Fiber Feeds Friendly Gut Microbes

The best sources of plant-based fiber are: 

Aim to get AT LEAST 50 grams of plant-based fiber from your food each day.

Want to learn how to do it? Check out Why You Need To Eat More Fiber

Want to learn how to eat a high fiber diet AND reverse your Prediabetes? Check out the 95-5 Wellness Solution (you can download this for FREE below!!!)

2) Get At Least 1 Hour Of Exercise A Day

Ladies, your body evolved to move around. That's why you have so many muscles and bones!

And do know what else?

When you move around, and get your muscles working, your blood sugar goes down and stays lower for many, many, many hours.

Research studies have even shown the blood-sugar-lowering effects of a walk can last for days!

All this means daily activity is key if you want to enjoy stable blood sugar!

Stable blood sugar reduces your risk for:

  • Heart Disease
  • Kidney Disease
  • Stroke
  • Dementia
  • Atherosclerosis
  • Obesity
  • Some Cancers

So what kind of exercise can you do?

Start walking more!

Just walking???

Yes, walking qualifies as exercise! (Yay! No sweating involved!)

Waking Fitbit

Want to learn more about the benefits of daily exercise? Check out The 2 Simple Rules You Must Follow In Your Prediabetes Exercise Plan

3) Don't Smoke (and this includes vaping/e-cigarettes)

Scientists have determined that smoking CAUSES Type 2 Diabetes.

Nothing is worse for your body than smoking.

Smoking and your Diabetes risk is serious...so your #1 priority has to be to quit smoking!

“We now know that smoking causes Type 2 Diabetes, also known as adult-onset diabetes. Smokers are 30% to 40% more likely to develop Type 2 Diabetes than nonsmokers. The more cigarettes an individual smokes, the higher the risk for diabetes.”

Let’s Make The Next Generation Tobacco-Free. Your Guide to the 50th Anniversary Surgeon General’s Report on Smoking and Health (2014)

Smoking Causes Diabetes

What about Vaping and E Cigarettes? (just don’t do it...)

Some people will tell you vaping is a great way to quit smoking.

But vaping is barely researched at all, and there are tons of risks and unknowns with vaping too.

Long Term Studies on Vaping?

There aren’t any....

Tired of facing your Prediabetes or Insulin Resistance alone?

Then our Healthy U Group is your health's new best friend...

Scientists really don’t know what will happen to you if you vape and what might happen to you years from now because you did.

But scientists do know this:

  • Nicotine, like in vaping products, alters memory and concentration
  • Exposure to aldehydes (cetaldehyde, acrolein, and formaldehyde), like those produced when vaping, leads to progression of cardiovascular disease
  • Toxic heavy metals are produced as vaping liquid is heated. Those who vape, and those around them, are exposed to these toxic heavy metals
  • Vaping harms your lungs! As of Nov 2019 over 2000 cases of lung related injuries have been reported from vaping and over 50 of these patients have died.


  • The biggest red-flag with vaping is that there is NO long-term research that confirms vaping won't do any damage to your body!
  • There is also NO research that confirms vaping is any better, or more effective, than traditional methods to quit smoking.
  • As well, the long-term safety of inhaling vaping liquids (vegetable glycerine and propylene glycol) is absolutely UNKNOWN.
  • Scientists also have NO IDEA what happens to others when they inhale second hand vaping by-products. Health Canada is so concerned about this that they have proactively advised to refrain from vaping around children and others.
  • Most recently the outbreak of lung-related injuries and deaths from vaping have prompted  many local governments to issues warnings or vaping bans 


In a June 2018 research study... called Tobacco Aside, E-Cigarette Flavorings May Harm Blood Vessels

Scientists found...

  • Flavoring chemicals widely used in e-cigarettes and other tobacco products may be toxic to the cells that line and regulate blood vessel function.
  • The adverse effects observed with chemical flavor additives on endothelial cells could be early warning signs of future heart disease, researchers say.

Published: June 2018, Arteriosclerosis, Thrombosis, and Vascular Biology Journal (American Heart Association) Vol 38, Issue 6

Ladies, there are highly proven and approved ways to quit smoking...and vaping is NOT one of them.

Talk to your doctor about how to quit smoking and what method would be best for you.

And just so you know...The American Heart Association recommends sticking with proven and approved methods to quit smoking rather than vaping (e-cigarettes).

Want to learn more about the hazards of smoking and how you can get Type 2 Diabetes? Check out Does Smoking Cause Diabetes?

Need help to quit? Click here.

4) Limit Or Avoid Alcohol

The subject of drinking alcohol is a tricky one.

A lot of people seem to get rather offended if someone says drinking is bad.

So instead, I'll simply tell you what the science says and you can decide for yourself if you want to drink.

(Personally, I've chosen not to because I don’t want to increase my risk for cancer and other bad stuff.)

So here's what you need to know about alcohol.

People discouraging you from making the lifestyle changes you need to?

In the Healthy U Group we encourage each other to be healthy...

Alcohol and Cancer:

OK, nobody wants to get cancer, including ladies with Prediabetes and Insulin Resistance.


The International Agency for Research on Cancer ranks human consumption of alcohol as Group 1: Carcinogenic to humans! 

Shock Emoji

This means that alcohol is assumed to cause cancer and scientists are 100% sure about this.

And just so you know...alcohol is in the same group as arsenic and tobacco smoke!

Ladies, you will have to decide if you are willing to expose yourself to alcohol and the possible health effects, including increasing your risk for cancer.

Alcohol, Blood Sugar and Weight Gain:

Beyond the known cancer risk, alcohol DOES affect your blood sugar AND adds empty calories to your diet.

That means your neighbor's ever-growing beer belly happened from drinking excess calories!

And ladies, don’t think a beer belly happens just to men!

Women can gain weight from excess alcohol too!

Alcohol Calories

Does Drinking Alcohol Really Benefit Your Health?

After all those decades of talk about light drinking and the health benefits...it turns out that light to moderate drinking DOES NOT appear to benefit your health.

"Although these results are not what the majority of drinking adults may desire to believe, the public deserves to hear and to read in more complete and balanced detail the ever-growing evidence that drinking alcohol is very unlikely to improve their health and more likely may have the opposite effect."

No Benefit of Light to Moderate Drinking for Mortality From Coronary Heart Disease When Better Comparison Groups and Controls Included: A Commentary on Zhao et al. (2017).
Journal of Studies on Alcohol and Drugs.

So, here's what we know about drinking alcohol:

  • Drinking alcohol increases your risk for getting cancer
  • Drinking alcohol affects your blood sugar
  • Drinking alcohol probably doesn’t have any health benefits as we've been led to believe. (see the study above)

Please be aware of all the dangers of alcohol and consider these before you make the decision to drink.

Wanna see how many calories are in your favorite drink? Check out this Alcohol Calorie Counter

Think you might have a drinking problem? Click here.

To learn more about Alcohol and Diabetes, check out: Prediabetes and Alcohol – Do They Mix?

Next Week! Part 2 of The Top 10 Things You Must Do To Get Healthy

So, that's Part One of The Top 10 Things You Must Do To Get Healthy (and stay healthy).

Next week we'll talk about if it's ok to eat deep fried foods, processed meat and processed sugar (and what will likely happen if you do).

Stay tuned for Part 2 of our 3-part series: 10 Things You Must Do To Get Healthy (and stay healthy)

See you next week!

CLICK to READ Part 2 now

CLICK to READ Part 3 now

References: 3-part series, 10 Things You Must Do To Get Healthy (and stay healthy)

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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