I know, I know! Right now you're ready to roll. You want to make all the changes, do all the things, and get that glucose back into range.

But please ... slow down.

Let's talk about just three simple changes you can start today to really make an impact on your glucose!

And no, they aren't "quit all carbs", "exercise an hour a day", and ... whatever else you think I'm going to say!

These three changes can make a huge impact on your health, even if you don't do anything else right now.

The first thing I want to focus on is probably the biggest tip I could share with you. And I'll share it with anyone who asks because it's helpful for probably 99.9% of people.

Increase your fiber intake.

It sounds simple, but it becomes harder as harder as we rely on more convenience foods to help us get food on the table amidst our 47,000 other to-do list items. Those who try to "cut out carbs" to lower glucose also struggle with this because fiber is a carbohydrate. So if you're cutting out carbs, you're probably decreasing your fiber intake too!

Instead, focus on eating more fiber-rich items this week. I'm not suggesting you go gung-ho (or you'll end up uncomfortable and known for stinking up the elevator). Just look at the current carbohydrate sources you're choosing.

Here are a few examples of how to make easy swaps this week:

We will dive into fiber a lot throughout the Beat Prediabetes Resource Library, so don't feel like you have to start eating all sorts of high fiber foods all the time right this second.

In fact, just as I shared earlier, I recommend not doing that so you don't upset your digestive tract! Just because you're making healthy choices doesn't mean you're immune to gas!

Guess what? This is going to increase your fiber intake too! Woohoo!

But also, eating more non-starchy veggies provides your body with a bigger volume due to all the water included in each one. So it's going to help you feel fuller, faster because of the amount of space it takes up in your digestive tract.

The next nice thing about eating more non-starchy veggies are the added benefits!

Hydration is one of those benefits, since they have a high water content. But there's also a variety of vitamins and minerals you can get from these non-starchy veggies!

In fact, eating a rainbow of vegetables throughout your week can help you make sure you're getting an adequate amount of most of those vitamins and minerals our bodies need!

Some of these vitamins and minerals are super important for managing our glucose. For example, the B vitamins are used in glucose metabolism. Meaning we need those B vitamins to use the glucose in our bodies for energy, rather than keeping it in our bloodstream. B vitamins can be found in vegetables like asparagus and brussels sprouts.

Vitamin D, found in mushrooms, impacts our risk of type 2 diabetes as well as depression and many other health conditions.

Vitamin K and magnesium, found in leafy greens, is helpful for improving insulin sensitivity.

These are just a few examples of the many benefits of eating more non-starchy vegetables!

How many servings of non-starchy vegetables should you eat?

The answer depends on where you are right now. Do you already enjoy non-starchy vegetables daily? If so, how many servings? Try increasing by 1-2 servings per day this week and see how that feels.

If you currently don't eat any non-starchy vegetables or rarely include them, spend this week trying just one. Whether that means ordering a side salad at your usual fast food lunch place or buying individual microwavable cups of green beans to eat with your frozen pizza, just try to add one serving this week. Or if you're feeling gung-ho, maybe try two.

The goal is not to suddenly turn your kitchen into a garden, but just to slowly evolve your current eating habits into a sustainable practice for your lifestyle that also happens to help you manage your glucose.

Here is a list of non-starchy vegetables to help you brainstorm ways to start including more.

This list is just a sampling of the non-starchy veggies that are out there though. And they can all be served in countless ways with different combinations of seasonings!

So don't feel like you have to stick to just this list. Branch out when you're feeling adventurous and stick closer to your favorites during times of stress or busy schedules to help you stay on track!

If you've been part of my Facebook community for a while, you know I rarely tell anybody to avoid a specific food or nutrient. I'm all about balance and moderation when it comes to food.

However, one thing you can start to work on right now is to be aware of, and start to decrease consumption of added sugars.

What does this mean?

You'll check out the Nutrition Facts label on a product you're interested in. Look down, down, down the list and look specifically for "Added Sugars". This row should include a number of grams.

I am not telling you to eliminate added sugars, but simply to lower your intake of them starting now.

Do you want a candy bar for dessert tonight? Let's look at two ways to decrease added sugar and still get that candy bar tonight:

• Compare options: Which candy bar has less added sugar per serving? Try one with a lower amount of added sugar per serving this time.
• Get a smaller size: Get regular instead of king sized, or see if your desired candy bar is offered in a snack size or fun size in the candy aisle.

My candy bar example can truly be applied to anything. Cake, cookies, milkshakes, crackers, breads, sauces, you name it!

You can work on these three tactics starting right this very minute to help you make some improvements in your glucose! They may not seem like much, but they are the foundation for making more changes in the future.

Even if you aren't ready right away to make more changes, these three strategies can make a big impact for many people in their glucose levels and overall health.

So make a few easy swaps, add a bit of non-starchy veggies to your life, and decrease that added sugar this week to really get a good start on this lifelong journey!