1. Stable blood sugar levels - a balanced meal includes a mixture of lean proteins, healthy fats and complex carbohydrates like whole grains and vegetables🥒🫛. Eating smaller amounts more frequently can reduce the risk of large post meal blood sugar surges, making it easier to maintain a steady level throughout the day 2. Improved insulin sensitivity - a well rounded meal 🍛provides essential nutrients that support overall metabolic health including better insulin function. 3. Smaller portions help in managing body weight by preventing overeating. Balanced meals ensure that the body gets the right amount of energy, supporting overall metabolic balance.

Simple Exercises to Improve Circulation & Heart Health: 1. Brisk Walking (30 mins/day) 🚶🏽‍♀🚶🏽‍♀– A low-impact way to get your heart rate up and improve blood flow. 2. Leg Raises 🦵🏾– Great for those with limited mobility to enhance circulation. 3. Jump Rope (5–10 mins)🤾🏾‍♂ – A quick cardio workout to boost heart function. 4. Stretching🤸🏽‍♂ – Reduces stiffness, improves flexibility, and enhances circulation. 5. Deep Breathing Exercises🧖🏽‍♀ – Helps lower stress, regulate blood pressure, and improve oxygen flow. Aim for at least 150 minutes of moderate activity per week for optimal heart health.

it also encompasses significant emotional challenges like frustration🫤, stress😧 and depression. Ignoring emotional distress can nagatively impact your diabetes management and overall well-being. Incorporate strategies such as 1. Open communication : share your experiences with trusted friends👩🏽‍🤝‍👩🏽, family or support groups. 2. Stress reduction techniques : Engage in activities like mindfulness, meditation or gentle exercise🕺🏽 to manage stress levels 3. Professional support: Consult with mental health professionals👨🏾‍⚕👩‍⚕ familiar with chronic illness management. They can offer strategies to help you navigate emotional challenges. 🚨Acknowledge and address your emotions as part of your diabetes care routine.

🌞 Breakfast (7:00 AM - 8:00 AM) 🥑 Scrambled eggs with spinach & a slice of whole-grain toast 🍓 Small bowl of mixed berries ☕ Herbal tea or black coffee (no sugar) 🍏 Mid-Morning Snack (10:00 AM - 11:00 AM) 🧀 A handful of almonds & a slice of cheese 💧 A glass of water 🍛 Lunch (1:00 PM - 2:00 PM) 🍗 Grilled chicken breast 🥗 Half a plate of sautéed mixed vegetables 🍚 ¼ plate of brown rice or quinoa 🥒 Cucumber & tomato salad with olive oil dressing 🍎 Afternoon Snack (4:00 PM - 5:00 PM) 🥜 Peanut butter with cucumber or carrot sticks 🍵 Green tea (unsweetened) 🌙 Dinner (7:00 PM - 8:00 PM) 🐟 Baked salmon or lean beef, fried green vegetables 🍠 ¼ plate of mashed butternut