Health Tips Based on Experience

Sometime if you think about the food it’s very simple however, it’s a very big impact or result in our body. In my 24 years of experience in hospitality most of the time when I saw a sick person specially I notice that most of the oldest guest that I have is with bloated feet most of the time.

Before during the time that I was still not sick I ignore what I’ve seen thinking that it was a normal life when you reach age of 60 to have bloated feet. While I’m in the housekeeping job to have a guest with fleshy smell is not nice however, it is my job to clean and serve the guest so I need to have a disposition or job needs to be done.

Still I am not aware of what’s going on that time as far as I know I’m working but I heard about diabetes. To be honest it’s very uncomfortable to served and change the linen morning and evening service.

Also I need to do it because the blood, and like juice coming from the wound is stick on the bed sheet so it needs to be change.

Why I need to give this experience because I saw them while they have this kind of situation or ill the food that they have or eat is no limit or there is no discipline, even in there bad situation they are still aiming to eat a lot.

In my experience it is very hard to hold on yourself not to eat the food that you like, imagine how hard is it however, I manage to change my life style with regards to food that I eat because of one thing that I want to happen in my life. I want to leave more and more years.

This is the example of food that I want to eat but I avoid because I totally change my hobbit or have discipline with the food that I eat. Again disclaimer this is my experience and totally I did it before so I want help some of you not to abuse our body with food because we will for it at the end.

If you have Type 2 diabetes, avoiding certain foods can help control blood sugar, prevent complications, and maintain a healthy weight. Here’s a list of food you should limit or avoid.

 Sugary Foods & Drinks Why? They cause rapid blood sugar spikes and increase insulin resistance. Sodas, fruit juices, energy drinks Cakes, pastries, cookies, ice cream Candy, chocolate bars except dark chocolate in moderation

Better Choice Drink water, unsweetened tea, or infused water, instead of sugary drinks.  

White Bread, Rice &Pasta Why? Highly processed carbs digest quickly, leading to blood sugar spikes. White bread, white rice,  white pasta Bagels, croissants and refined cereal instant noodles

Better Choice, Choose  whole grains like brown rice, quinoa, whole wheat bread and oats.

Fried & Fast Foods Why? High in unhealthy fats and carbs, leading to weight gain and insulin resistance. French fries, fried chicken, fried fish Burgers, pizza, processed meats Chips, nachos, and packaged snacks

Better Choice, Grilled, baked, or air-fried foods instead of deep-fried options. Grilled, baked, or air-fried

Processed & Red Meats Why? Can increase inflammation, insulin resistance, and heart disease risk, sausages, bacon, hot dogs, salami Deli meats corned beef, beef jerky Fatty cuts of beef, pork and lamb

Better Choice, Lean meats like skinless chicken, turkey, fish, tofu, and beans.

Full-Fat Dairy Why? High in saturated fats, which can worsen insulin resistance.
Whole milk, heavy cream, full-fat yogurt Butter, cheese, sour cream

Better Choice, Low-fat or plant based alternatives almond or unsweetened soy milk.

Packaged & Processed Snacks Why? High in hidden sugars, unhealthy fats, and preservatives. Chips, crackers, popcorn with butter Granola bars, sweetened yogurt, flavored nuts Instant noodles, microwave meals better choice homemade popcorn, plain Greek yogurt or raw nuts.  

Alcohol in Excess Why? Alcohol can cause blood sugar fluctuations and damage the liver. Beer, sweet wines, cocktails, sugary mixers Excessive alcohol intake

Better Choice: If drinking, limit to one glass of dry wine or a light beer occasionally.

High-Sodium Foods Too Much Salt Why? Increases the risk of high blood pressure and heart disease. Canned soups, frozen dinners, processed sauces
 Pickles, soy sauce, ketchup, processed cheese  Salted nuts, pretzels, and chips

Better Choice: Use herbs, lemon, and natural spices instead of salt.

Flavored & Sweetened Coffee Drinks Why? High in sugar, calories, and unhealthy fats.  Frappuccinos, flavored lattes, sweetened teas Energy drinks, canned coffee

Better Choice: Black coffee, unsweetened tea, or almond milk latte.

Artificial Sweeteners Some Types Why? Some may increase sugar cravings and affect gut health. Aspartame, saccharin, sucralose found in diet sodas and sugar free candies

Better Choice, Use stevia or monk fruit

To manage Type 2 diabetes effectively, avoid sugary, processed, and high carb foods, and focus on whole nutrient dense foods like vegetables, lean protein, healthy fats, and whole grains.

Ones again thank you very much for your time

Reynaldo M. Oliva