Exercise for When You Can’t Exercise!

The No Exercise to do on Those Days When You Can’t Exercise.

Found this short list….just two exercises that you can do on those days when you need to exercise, but just not able to do it!

Exercise is a necessary part of controlling Diabetes, but many of the suggested exercises are beyond the grip of many who should be exercising.

Other times, you may have a temporary disability like a sprained ankle or a cut on your foot…anything that prevents you from taking your daily walk or riding your bicycle or a trip to the gym.

These directions were on a leaflet passed out at my Doctor’s   office, just something he had printed as a tip for his diabetic patients.

Here are the directions for one very simple exercise that you can do sitting down!
Hope you will like and enjoy this different approach!

Breathing Exercise #1 The Bellows (or Stimulating) Breath

How to do it:

1. Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed.

Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.

2. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows.

Breathe normally after each cycle.

3. Do not do for more than 15 seconds on your first try.

Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.


“If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout.

You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen.
Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.”

Now for your second “Set” of no exercise exercises.

Sitting in a chair or your recliner or lying in the bed…contract every muscle in your body that you can find!

Hold for the count of  10, relax and repeat 10 times.

If sitting upright in a chair it helps to push down with your heels one time and your toes the next time…alternating.

When completed stretch all those muscles you found to give them a treat.

Just an added note.

I found when I was dieting full force to try and lose a few pounds that drinking more than one cup of Coffee a day affected my metabolism and I didn’t lose weight on the days I Coffee Splurged.

Not a scientific study, but just what I observed from keeping a daily food diary listing every morsel that went into my body…

Plus I weighed every morning before I even brushed my teeth and recorded that figure along with my fasting blood sugar…

Those two “trackers” were my solid gold indicators if I was reaching my goal of losing pounds and controlling blood sugar levels so I could control my diabetes.

Lack of exercise makes controlling blood sugar levels an almost impossible task, so any way that you can add even this small amount will help.

Plus it is something that you can do several times a day without a lot of effort.

And a note from my neighbor who has  a Cholesterol problem…as long as she gets in her daily walk, it stays down and she doesn’t have to go back on the medication.

Cararta at

Visit us at SugarControlDiet on Facebook for more tips  and treasures.

Sugar: How Does Exercise Control Diabetes

type 2 diabetes

Dieting without Exercising  Won’t Control Your Blood Sugar


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Fresh Air and Exercise Help Control Blood Sugar

Had a checkup today.  I knew before I went in that my glucose readings weren’t going to be a good as the last time and I was right!

For over a month I had not done any walking…to be exact was spending more time working on the computer, sitting more than I should.

Carolyn, my Dr. stated, “your A1c crept up a little..what have you been doing?”

I shrugged and replied, “I haven’t been doing my walking every day.  And I didn’t bother to ride my exercycle which I have in the house either.”

“Well,” she said, “I know it has rained a lot and it isn’t  pleasant to walk in the storms we’ve had lately, but you need to make a change and add in some exercise.  If your readings go much higher, I’d be remiss if I didn’t put you on a medication.”

Ouch, I thought.  For over 30+ years I’ve managed to keep this thing in control without medications and now I’m on the verge of blowing it.  If I mess around and add another .2 to my A1c reading, I’m in trouble.

My Dr. Carolyn continued, “You know if you don’t use it, you lose it, and by that I mean the ability to walk and do for yourself.

As you get older, it becomes even more important to keep exercise as a part of your daily routine.

We as humans were not born to sit like we do now.  We air squatted or walked or laid down to sleep, but we weren’t born with a couch stuck to our back side.”

People Sharing a Moment of Time

I took the clipboard the secretary gave me as I was leaving  and went to sit in the lobby to complete some paperwork and started chatting with a woman sitting next to me and she had  a bandaged foot .

The “foot doctor” shares the reception room with my physician and as I filled in paper work, I explained I was in a hurry to get through because I had an appointment at the garage to get my headlight replaced.

I’d noticed the night before from the reflection in a store window that one of the low beam headlights was out.

I drove home with high beam lights on, even if they did annoy a few other drivers….because those lights were all working!

The woman surprised me by saying, “Smart move!  Last month in the middle of the day,  I was shopping, got in  my car and drove out of the shopping mall parking lot and got pulled over by a policeman.”

She said, “He started writing a ticket before he even told me what was wrong.

When I asked him what was the problem, he said me, ‘I saw your lights come on when you started your car, then one of them went off.  So, you are getting a ticket for driving without proper lights’.”

“$75.00.”  She couldn’t believe it.  “I don’t need that right now, my husband recently died and here I am, a single mom with a 5 year old and a 3 year.  He was only 44.”

I asked, “What happened?”

She said, “He had a heart attack, only 44 years old, but he did have diabetes and high blood pressure. He just couldn’t seem to manage keeping his sugar under control.”

“I’m sorry.”  That is all I could say, except I did tell her what my Dr. had said to me about my Sugar creeping up and was going to have to pay more attention to my diabetes.

“You are smart to get your lights fixed today, mine was visible because I have one of those cars that the lights burn all the time.  I replaced the light and went to court with my ticket and receipt…when I explained it all to the judge, he dismissed the ticket so I didn’t have to pay it!”, she exclaimed.

“That’s good.  You were lucky.  It is to bad your husband wasn’t lucky enough to have controlled his blood sugar, because now a lot of  people with diabetes are dying of strokes and heart attacks because of the damage done to their blood vessels by the high sugar.  Especially if you have diabetes and it doesn’t get treated,” I said.

A heavy set man, with one leg amputated below the knee, seated in a wheel chair, across from us interrupted and said, “I couldn’t miss it when you said what your A1c reading was.

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Diabetic Medications

I had diabetes for years before it was diagnosed and I’m taking insulin and two oral medications.  My A1c is now down to 11.9, but even with all the medicine and the diet, I can’t seem to get the sugar down.  On a good day on my meter it is 300, when I take it first thing in the morning.”

“Yep,” chimed in the woman seated next to him, “most of the time his meter just says HI 🙂.”  (This means the reading is over 500 which is the limit of most home used glucose meters.)

“What are you doing, that I’m not doing to get your sugar down so low, I’d be happy to have your readings.  I have to take readings 4 times a day and take insulin and the pills, depending on what the readings are” the man continued questioning.

Exercise is the Magic Button that helps Control Diabetes

I looked at him for a minute and thought, then said, “For years all I have done is stick to my diet plan and try to get at least 30 minutes a day exercise.  If the sugar doesn’t come down, then I get really strict with the diet and add more than 30 minutes of exercise.

Sometimes I will use a small electric “exerciser bicycle” when I am sitting at the computer working.  It sits on the floor and is easy to use, plus it will run for 15 minutes then stop, so If I run it two cycles I’ve added 30 more minutes of exercise.

Usually after just one day of strict dieting and extra exercise my meter glucose reading will be 100 or less.”

“Since you are having so much trouble controlling your sugar, are you getting any exercise,” I questioned.

“No, not lately because I had blood clots and my good leg is still swollen from them.  I have a prosthesis, but I haven’t been walking, just sitting or sleeping.” he elaborated.

“I don’t know what else to tell you,” I said, “Because I know that I have to exercise to control my sugar.  Do you have access to a pool, since you can’t walk right now because of the problem with your leg?”

“Yes,” he said, “The heated therapy pool is not far from my home and I can use it, so I guess I’ll have to start going.

The doctor told me to keep track of my sugar and try not to lower it to fast, but try to get it down to 120, if I could.

I do use hand weights, but I guess that isn’t enough.”

Planned Diabetic Meals are Necessary to Control Blood Sugar

I wondered how he did with his dieting, so I asked, “How many calories a day are you eating?”

I nearly fell off my chair when he said, “I don’t know.  They just told me to eat a piece of meat about the size of the palm of my hand and not anything white.  I can’t eat fruit, because if I eat a banana my sugar will go up to 900.
I don’t drink as much water now as I did before I went on the insulin and the two pills.

I was drinking almost a gallon of water a day before, then I started having the blood clots that messed up my legs.  They give me a B12 shot each month and it seems to make me feel better…a little more energy.”
It seems that he doesn’t care for dried beans which are helpful to me because of the fiber in them, said the only beans he liked were green beans.

We didn’t get into the important part of the diet that deals with scheduling 3 meals and 3 snacks each day because I had finished my paper work and had to leave for my garage appointment.
Just to shed a little light on what has happened to this man and the woman’s husband who died at the young age of 44, here is an excerpt from an article I read recently.  It very succinctly explains what the processes of diabetes and uncontrolled blood sugar does to the human body.

Cardiovascular Complications (Heart and Blood Vessel Disease)
Heart and blood vessel disease are the most common long-term complications of uncontrolled diabetes. High glucose levels in the blood damage blood vessels by making the walls of the vessels thicker. As a result, blood has a harder time passing through them.

Additionally, diabetes causes higher lipid (fat) levels in blood that can lead to clogged and narrowed arteries. High blood pressure is another risk factor for clogged arteries. The condition, called atherosclerosis, can occur anywhere in the body and may eventually lead to angina (pain in the heart), heart attack, stroke, and pain in the legs or feet. People with diabetes are two to four times more likely to have a stroke or heart attack than those without the disease.

Stopping smoking, losing weight and keeping blood sugars, cholesterol and blood pressure under control are some of the ways to reduce risks of developing heart and blood vessel disease. The American Diabetes Association recommends a blood glucose goal of 80-120 mg/dl before meals, a cholesterol level of less than 200 mg/dl and a blood pressure reading of less than 130/85.


Diabetic ketoacidosis
Ketoacidosis occurs from a lack of insulin, primarily in individuals with type 1 diabetes. Without insulin, the body breaks down fat instead of metabolizing sugar properly for energy. The process produces ketones, which are dangerous byproducts of fat similar in chemical composition to acetone, which is found in solvents. The ketones turn the blood more acidic, which can be a life-threatening condition. Because ketones are released in urine, a simple urine test can detect their presence. People with type 1 diabetes should test for ketones when blood glucose is elevated and during times of illness. The main symptoms of ketoacidosis are nausea and vomiting, profound weakness and hyperventilation.

Diabetic ketoacidosis must often be treated in the hospital with insulin and intravenous fluids. The person must get treatment immediately to avoid lapsing into a coma.

Hyperosmolar coma

This condition occurs primarily in people with type 2 diabetes. It is caused from a reduced level of insulin and increased insulin resistance that cause blood sugar to rise dangerously high. Unlike the condition ketoacidosis, high acid levels in the blood are usually not present. However, dehydration may be present and may be serious.

Hyperosmolar coma is treated in the hospital with a small amount of insulin and intravenous fluids. The person must get treatment immediately to avoid lapsing into a coma.

Hypoglycemia (low blood sugar)

Hypoglycemia can be caused by a delayed or skipped meal, increased activity or taking more diabetes medicine than is needed. The condition can affect people with type 1 or type 2 diabetes who use insulin or sulfonylureas.

Hypoglycemia is treated by immediately ingesting 15 grams of carbohydrate. This equals ½ cup of juice, three glucose tablets, ½ cup of a regular soft drink or other carbohydrate food. The treatment should be followed by a meal if it is mealtime or a snack.


Men with diabetes run a greater risk of developing impotence because of blood vessel and nerve damage caused from high glucose (sugar) levels in the blood. There are many effective treatments for impotence including medication (Viagra®), devices and surgery.

Stopping smoking, which constricts blood vessels, and keeping blood fats, sugars and cholesterol under control are some of the ways to reduce risks of developing impotence.

Foot problems

Nerve and blood vessel damage – causing a lack of pain sensation and decreased blood flow – can result in serious foot problems. People with diabetes are particularly at risk for foot ulcers and infections: they may not know, for example, that an injury has occurred to the foot. And a lack of blood flow may slow the healing process. In severe cases, sores may never heal, leading to gangrene and amputation.

For people with diabetes, it is important always to wear shoes and to inspect your feet every day, including the bottoms of your feet, for sores and infections.

American Diabetes Association
Centers for Disease Control and Prevention (CDC)

The whole article is available here if you wish to read more. https://www.virginiamason.org/Complications

Education is  the key to solving the Diabetes problem.

What most people do not realize is that the simplest and least expensive solution to controlling blood sugar is a Diabetic Diet coupled with daily exercise.  It is the Best solution because drugs cannot control blood sugar, they can assist.

I promised the Gentleman that I would see if I could find where I bought my electric exercise bicycle because he seemed very interested in it.  I’ll have to come back later and leave a message for him.

If you would like to make a contribution to spreading the word about what Diabetes does when Blood Sugar is not Controlled, then please share this information…every little bit helps.




type 2 diabetes

Blood Sugar Control and SALsalate-Will it Help?

type 2 diabetes

While doing some online research about blood sugar control and type 2 diabetes I ran across an article written by Patrick J. Skerrett and posted on the Harvard Health Blog. Mr. Skerrett was describing his participation in a recent study where the final results are now posted by ClinicalTrials.gov.

Needless to say, it got me to thinking. I was diagnosed with type 2 diabetes more than thirty years ago and have basically used a reasonable diet and exercise to control my blood sugar without taking any diabetic based medication.

However, during this time period, I either took plain old aspirin or Naproxen Sodium an aspirin based drug used to control inflammation. They were prescribed by my health care giver to reduce the pain and inflammation for a hip injury I received in a car accident.

The particular drug targeted in the study is SALsalate another aspirin based drug. Since the study seems to show that participants in the study benefited with lower blood sugar levels even though many of them also had an average weight gain of approximately 2 pounds, I began to wonder if my efforts to control my blood sugar levels using just a diet and exercise had been secretly assisted by my use of aspirin and Naproxen Sodium.

I continue to take the Naproxen daily, always making sure to take it with food and even with those precautions, I have had  two lesions removed from my colon.
No one directly advised me to stop taking the Naproxen, didn’t even relate it to the lesions, but since digestive problems are listed as a side effect for this drug….it got me to thinking, so I did some research which I listed below in study information.

The stated purpose of the study was stated as follows:

” Purpose

Growing evidence over recent years supports a potential role for low grade chronic inflammation in the pathogenesis of insulin resistance and type 2 diabetes. In this study we will determine whether salsalate, a member of the commonly used Non-Steroidal Anti-Inflammatory Drug (NSAID) class, is effective in lowering sugars in patients with type 2 diabetes. The study will determine whether salicylates represent a new pharmacological option for diabetes management. The study is conducted in two stages. The primary objective of the first stage is to select a dose of salsalate that is both well-tolerated and demonstrates a trend toward improvement in glycemic control. The primary objective of Stage 2 of the study is to evaluate the effects of salsalate on blood sugar control in diabetes; the tolerability of salsalate use in patients with type 2 diabetes (T2D); and the effects of salsalate on measures of inflammation, the metabolic syndrome, and cardiac risk.”

For your convenience the recently released report is available at Targeting INflammation Using SALsalate in Type 2 Diabetes (TINSAL-T2D)

I plan to call my caregiver and discuss this study and ask if I should be taking salsalate which seems to have fewer or no digestive upsets instead of the one I a now taking.

Since it is now 6:15 a.m. and she isn’t in her office, I’ll have to update later and reveal her recommendation.

Sometimes we get lucky and do things almost right! For my own information, I did a search on WikipediA and found this excerpt from an article:

“Salsalate is used to reduce pain and inflammation caused by conditions such as rheumatoid arthritis, osteoarthritis, and related rheumatic conditions. Salsalate is also recommended by physicians as an anti-inflammatory alternative to naproxen, and ibuprofen for patients that have had minor stomach bleeding or stomach upset. It has also been used as an alternative to narcotic pain medicine for people with spinal disc protrusion.” Read complete article by clicking on the link below.

There is still a side effect on this drug related to the digestive system, so I’m not sure if changing what I’m taking will make a difference, but the positive is that there is documented information that indicates that there is a positive result when taking this drug to control inflammation for people with or without diabetes….suggesting that it helps reduce blood sugar and may even work as a pre-diabetes preventer.

For more information, I’d suggest reading the WikipediA article..many of the references cited there are unavailable to be listed here. Will Taking Salsalate Help control blood sugar Levels in Type 2 Diabetics

When you have diabetes it is always important to continue learning about diabetes.
Self Education should be part of regimen to control your blood sugar right along with your sugar control diet and exercise.
I still believe that You are What You Eat……..

type 2 diabetes

Whole Grains Where To Find

Add Whole Grains to  Your Diet….

The “Grain Chain” is a group of MyPlate National Strategic Partners committed to promoting and supporting grains. The “Grain Chain,” in collaboration with the USDA Center for Nutrition Policy & Promotion, created 5 new videos to promote the key consumer message: Make at least half your grains whole.

Members of the “Grain Chain” include American Bakers Association, Wheat Foods Council, Grains Food Foundation, National Pasta Association, USA Rice Federation, General Mills, and Kellogg’s.

Whole grains make for easy breakfast as many of the them are included in popular breakfast cereals.

Watch the calorie count and choose pre packaged cereals that do not contain extra sugar and you’ve got it made.

Read More here at the FDA

Lose Weight Lose Fat Control Diabetes

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To control diabetes it is necessary to lose weight and lose fat rather than muscle.

Accomplishing these goals involve planning and doing some thinking about changing your current style of living and eating.

The easiest way to accomplish this is to create your own personal plan that suits you,  include food choices that you will really eat and add what I call a diabetic meal plan, plus a Diabetic Meal Schedule to the mix along with  that dreaded word Exercise.

How to Lose Weight:  What Must I Do to Lose Weight

To lose weight is very simple, really!

Most people will disagree, however the fact is this:  to lose weight consume fewer calories than your body needs each day to maintain itself.

So, depending on your physical profile, calculate your daily minimum calorie consumption.  Here is A Free to use Calorie Calculator:  Weight Loss Calculator

The above calculator will give you a general ideal based on the information you entered as to what calories you can consume and lose weight.   Your physician or caregiver will supply you with this information….all you have to do is ask.

What is a diabetic meal plan and What Does It Do?

A diabetic meal plan is just a plan that you can create yourself, or buy a diet plan that includes a meal planner.

Sometimes Diet Cookbooks will include a week or two weeks of  planned menus based on your calorie needs..eg: 1200 calories per day or 1800 calories per day are very common.

What will a Diabetic Meal plan do for you?  It makes dieting much easier by helping you to plan your grocery shopping  for food items needed to create meals each day,  some even include information on eating out and what you can eat and stay in control of your diet.

How do Diabetic Meal Schedulers Work?

Diabetics have a problem not shared with the healthy among us who do not have the dubious pleasure of being classified as “A Diabetic.”  

Because, as a Diabetic you are dealing with a flawed digestive system, it has become a well know fact that in order to control Diabetes, You Must Control Your Blood Sugar Levels. 

This is where a Diabetic Meal Scheduler comes into its own.  To control blood sugar levels it is necessary to eat the correct proportions of healthy, recommended foods at stated intervals through out each day.

Inconvenient?  Sometimes, but skipping meals or over eating at other meals will lead to poor blood sugar control and defeat your efforts to control your diabetes.

Contrary to some popular fad diets, skipping meals is not an option for a Diabetic who wants to lose some weight (fat) and learn to live with Diabetes and control it, instead of Diabetes being in control.

Does Exercise affect Blood Sugar Control?

Adding exercise to your daily schedule is the least expensive thing you can do to insure success with your endeavor to Lose Weight, lose fat and Control Diabetes.

Walk for 30 minutes each day or ride your exercycle or get on a treadmill if you can’t walk outside for any reason.

This small amount of exercise, coupled with implementation of the above suggestions will result in weight loss, fat loss and blood sugar control.

It has also been noted that exercise is of great benefit in aiding the normalization of cholesterol, so in addition to losing weight, controlling blood sugar levels and therefore controlling Diabetes  you get a bonus.

If you feel you need more help, there are reviews of Diets and also some great Diabetic Cook Books on other pages on this site.

Just look around.

I hope this information is helpful to you and will encourage you to increase your efforts to control your Diabetes.  It is possible to do, not always easy but Very Possible.


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Review: Avoid These 7 Foods to Control Blood Sugar

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Avoid These 7 Foods to Control Blood Glucose Levels


This article was written and published on Ezine by Varadharajan R.  He makes some good points .  One I think that deserves more attention than was given is the fact  that a sugar control diet must become the guide for your lifestyle change.  It isn’t enough to just decide to make a Real Lifestyle Change….You have to do it on a daily basis, unfortunately for the rest of your life.

If you are a diabetic or pre diabetic, you can choose a balanced lifestyle to control blood glucose levels following warning signs of diabetes. Changed lifestyle means you are offering to avoid certain bad  foods as much as you can because these foods can topple  your blood sugar levels. As such you should basically accept life style changes. The main theme of this article is to furnish a brief description of foods to control blood glucose levels.

As some foods can bear a massive impact on blood glucose levels you need to know precisely what foods to avoid in Toto. Here are some diet foods to exclude in your diet meal plan.

Artificial sweeteners: It is pretty difficult to avoid sugar in your diet to zero level. Still, it is advisable to avoid sweeteners like refined sugar as much as you can to increase control of blood glucose in the blood stream.

Sweet Chocolates:You should avoid chewing candy chocolates as they contain high sugar mix. Consuming these can increase sugar levels in your body.

High carb grains: Grains high in carbohydrate should be kept off. The foods rich in carbohydrates can increase the glucose levels in the blood. In this list, you have the white bread, refined rice, pasta, and pastry as bad diabetic foods to avoid.

Vegetables high in starch: Usually all vegetables are good for health. However, there are some vegetables high in starch component which should be cut off from eating. In this regard, you may avoid consuming much of sweet beets, carrots, potatoes, peas, and butter beans.

Fruits rich in sweet: As fruits contain minerals and vitamins they are highly recommended for diabetics to control blood glucose levels. Usually fruits are good fiber sources. However, fruits like mango, banana, jackfruit, strawberry, pineapple are not good for controlling blood glucose.

Fatty dietary foods: Milk is a healthier food but skimmed milk is good for reducing fat intake in the blood. Cheese and yogurt containing whole fat should be avoided. Butter cakes are very bad food for diabetics.

Processed foods:Though processed diet foods are added with preservatives they have very poor fiber content needed for diabetics to reduce blood sugar in the blood stream. So, any food packed in solid form or in liquid form should be totally avoided.

Be sure, if you can avoid these foods you can keep the blood glucose levels under control and no medicine is needed.

Controlling blood sugar is really an art. If you want to be safe you should know the description of diabetes foods to eat AND diabetes foods to avoid to lower blood sugar levels. Varadharajan R is the author of this article. Article Source: http://EzineArticles.com/?expert=Varadharajan_R

There are also several other things mentioned in this article, that I do not exactly agree with.  Some of the vegetables mentions are acceptable in a diabetic diet..expecially dried beans, use of a small baked potato (has fiber and nutrients your body can use) and even carrots. Just keep count of your calories …they have a lot of fiber.

Another is the use of ARTIFICIAL sweetners…many have side effects so I would recommend stevia or just use a small amount of honey or regular sugar.  If you keep track of your calories and exercise enough  while sticking to your diet it is possible to make a “Life Style Change” without feeling deprived and controlling your blood sugar level at the same time. 

Eating frequently through out the day should be emphasized as it can have almost as much effect as what you eat.  It has been proven in lab tests with mice…feed 10 mice with the same amount of food…one group of 10 gets all their food at once..fed one time a day.  The other group gets their food  at 3 to 5 stated intervals throughout the day.  The one time a day “Eaters” become obese and start developing the diseases that go with obesity.  The mice fed multiple times during the day stay at a normal weight and activity level and “Healthy.”  

So When you make your life style change you need three things:

1.  a good diet

2. an Eating Schedule

3. Scheduled exercise

For more information from a plan that includes all of the above  continue reading Click Here!



sugar control diet

Review: Sugar Control Bible and Cookbook

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Foods for Blood Sugar Control

Learn How to control blood sugar Levels by Changing Your Food

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Fresh Raw Vegetables help control blood sugar.

My review of the “Sugar Control Bible and Cookbook” was a relevation!  It includes a diet plan and recipes for the foods that the author decided were beneficial for people with Diabetes to eat.  She also used the Glycemic Index in compiling her acceptable foods.

Variety in your diet will not be a problem with this plan.  However, I was surprised that many foods that are commonly listed as acceptable were banned when using the food guidelines included.  

Below I have included some reviews from people who have used this program and also what the publisher has to say about the “Sugar Control Bible and Cookbook.”


Needless to say, I am thrilled with your book. I find it very easy to read and understand. Dr. Paltis, keep up the great work! We need more doctors like you!–Debby Caviness

I can’t thank you enough for the Sugar Control Bible. For the first time I can remember I am not struggling with anger, cravings, depression, fatigue etc. Thank you for providing a healthy program to deal with this life consuming problem. –Marcia Harmon

The Sugar Control Bible and Cookbook is a brilliant compilation of the most effective literature on nutrition and functional physiology today. It is a valuable tool for doctor and patient alike and provides guidelines for a very healthy way to live. Bon apetite. –Dr. Darren Weissman — From the Publisher

About the Author

A chiropractic nutritionist and homeopath, Dr. Paltis has been in practice for 15 years treating injury and chronic disease. She is a certified Total Body Modification (TBM) instructor and teaches seminars in North America and Europe to chiropractors, naturopaths, medical doctors and other licensed health care practitioners. Dr. Paltis lives with her husband in southwestern Pennsylvania.

It should be noted that Dr. Paltis emphasizes that this program should be used under the supervision of a qualified caregiver, especially if medical problems other than Diabetes are present. 

Because of the focus on total nutrition there seems to be benefits other than just losing weight or controlling blood sugar levels.  Some reviewers indicated improvement in their emotions and energy levels resulting in improvement in their quality of life.

For more information, please click on the picture below and scroll down below the book to continue reading reviews by users that might be helpful to you.


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control blood sugar

Will Eating Only Raw Food Help Control High Blood Sugar?

type 2 diabetes

Will a diet low in fat and high in sugar work for a diabetic to control blood sugar?

How will a Diet of Raw Fruit affect blood sugar control?

Swayze Foster at http://www.fitonraw.com  wrote an article about an experiment she conducted on herself.  Since she doesn’t say  she is a diabetic, but  had access to and used a glucose meter to keep track of her sugar when she converted to eating fruit for 7 days we can assume she was interested in losing weight and what would work.

The reason being, when dieting and trying to lose weight, one of the pitfalls is when calories consumed are used up and we end up with low blood sugar with our insides calling for more food…so off the diet and over eat!

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Raw Fruit with Strawberries, Kiwi and apple slices

Below is an excerpt from the article she wrote about her 7 day Eating Raw Experiment.
Recently, I wanted to prove that a low fat, high fruit raw vegan diet does NOT lead to high blood sugar. Using a standard blood glucose monitor, I measured my blood glucose level several times a day for seven days.

The results may shock you.

Over the entire seven days, taking three readings each day, my blood glucose level never went above the normal range for fasting blood glucose OR postprandial blood glucose. Not even once.

Not even seconds after finishing off a large 800+ calorie fruit meal! So if a diet so high in sugar doesn’t lead to high blood sugar, what does?

It Isn’t the Fruit  Sugar doesn’t lead to high blood sugar, no matter how much you eat. Because it doesn’t have to be broken down and converted to glucose (everything you eat has to be converted to simple sugar before it can be absorbed and assimilated by the body), the sugar from fruit is quickly absorbed into the bloodstream.

Contrary to popular belief, this speedy absorption is actually a good thing. It means that you’ll be quickly satiated (you won’t overeat) and quickly fueled (great for physical and mental performance).

Once the sugar is in the bloodstream, insulin is sent from your pancreas to your bloodstream. The insulin then transports the sugar from the blood and into your cells. In a normal and healthy human body, the sugar from fruit is digested, absorbed, assimilated, and even eliminated quickly and easily. It’s the Fat

Will a diet High in Fat Contribute to and Raise Blood Sugar Levels?

Swayze continues on with her theory that sugar isn’t the cause of high blood sugar, but excess fat in the diet  which seemingly coats your circulatory system, the liver and the pancreas thereby preventing normal absorption of sugar….therefore high blood sugar levels result and eventually lead to the development of diabetes.

She also hypothesized that raw or cooked, excess fat is excess fat regardless if from raw nuts or avocado or other sources and should be kept very low in your calories count. Here is part of a study she presented in the original article.

*Low-Fat Diet Alone Reversed type 2 diabetes in Mice*

This study was conducted at Duke University Medical Center in 1999. The researchers took a group of diabetes-prone mice and reduced their diet from 40% fat to 10% fat. The results?  Total reversal of their diabetes. And this wasn’t just due to weight loss because……their insulin and glucose (blood sugar) levels began to decrease before their weight did, suggesting that fat reduction acts on insulin and glucose levels independent of weight loss. What’s even more interesting is that sugar had absolutely no effect on the mice in terms of either increasing or decreasing their symptoms.  To read more of Swayze’s article you may go here.  Article Source: http://EzineArticles.com/?expert=Swayze_Foster

The results from the above study and another cited in Swayze’s article concluded that even humans can benefit from eating a diet high in Raw Carbs…in other words eat RAW fruit and vegetables and keep fat from all sources to 10% or less of total calories.

There are several good plans available detailing Raw Vegan Diets, to continue reading more about Raw eating Click Here!

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Eating Raw for Energy and blood sugar control.


type 2 diabetes

Is Controversial TB Vaccine the Cure for Type 1 Diabetes?

Research updates on using Controversial TB Vaccine to Cure or Reverse Type 1 Diabetes. Links to academic publications, background and education on Dr. Denise Faustman are included.

90 year Old Tuberculosis Vaccine Being Studied as Cure for Type 1 Diabetes

Fact Sheet on Denise Faustman Research Download PDF file Here

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Dr. Faustman researches use of Controversial Tuberculosis Vaccine to Cure Type 1 Diabetes.

Articles and News Reports on Research on Type 1 Diabetes are available here.  Dating back to 2006 this list of Media Coverage details the progress and sometimes the road blocks to progress.  Links go to PDF articles, Pod casts and archived Radio broadcasts.



Below is part of an article retrieved from Wikpedia, I have left most links intact.    All this information gives some background into the ongoing research for a cure for Type 1 Diabetes and several other Immunological based diseases including Rheumatoid Arthritis.  http://faustmanlab.org/images/Faustman2.jpg

“Bacillus Calmette-Guerin vaccine”

Further information: Bacillus Calmette-Guérin

Former Chrysler chairman Lee Iacocca, whose wife died of type 1 diabetes complications and who has declared a desire to see the disease cured in his lifetime,[11] is a patron of her work. The Iacocca Foundation helped raise the $11.5 million dollars needed to support a Phase I human clinical trial at Massachusetts General Hospital to test whether vaccination with Bacillus Calmette-Guerin (BCG), a weakened strain of bacteria that is used in the prevention of tuberculosis and in the treatment of bladder tumors and bladder cancer, as a treatment for advanced type 1 diabetes. Like CFA in the mouse, BCG induces TNF-α production in humans (CFA is not approved for use in humans). In previous human trials, BCG has not generally been shown to have a benefit in the prevention of type 1 diabetes or remission of the disease in those who are newly diagnosed,[12][13][14][15][16] although one study from Israel did show a benefit (disease remission) in newly diagnosed type 1 diabetes.[17]Faustman hypothesizes that the optimal dosing of BCG has not been utilized in previous trials.[2]    http://en.wikipedia.org/wiki/Wikipedia:Text_of_Creative_Commons_Attribution-ShareAlike_3.0_Unported_License “

Keeping up todate with research is important.  Supporting research is even more important.  Just from reading some of the reports, it is possible that the best results were obtained when using an anti inflammatory plus the TB vaccine in mice who had spontaneously developed Type 1 Diabetes.  However this particular drug was not approved for humans so a different approach is being used.

If you are interested in supporting this research, you can click on this link and will be taken to a page where the program and the goals are explained.  There is a link for donations on the page.  http://faustmanlab.org/support/support_bro.html  There are two downloadable pdf files that you can share.

Here is a link to a page that lists Denise Faustman’s Academic Publications  beginning in 1982.    http://www.faustmanlab.org/research/research_ap.html  Some of it is heavy reading, but charts and graphs do make some of the information more accessible and understandable.

A lot of links and information, but hopefully useful to you, which is my intent.

Link for picture http://creativecommons.org/licenses/by-nc-sa/2.0/


Reverse Type 1 Diabetes? Will 90 Year old TB Vaccine Reverse Diabetes1

Does the refusal of Drug Companies to invest in a Vaccine that might cure or reverse Type 1 diabetes label them morally lacking and greedy? Researchers are trying to raise funds for research after being turned down.

Reverse Type 1 Diabetes?  The Impossible Dream?

 Will a 90 Year Old TB Vaccine do the Impossible and Reverse Type 1 Diabetes?

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I was surprised when I saw this article that I have included several excerpts from below.

As a retired R.N. it was ingrained that there is no cure or reversal for type 1 diabetes.

Sometimes with vigorous dieting and calorie control it has been documented that there is possible “reversal” of type 2 diabetes.  There are at least two articles on this site reviewing the claims of reversal.

The following information is New to me and may be to you also.  It looks like we need to get behind this movement to raise funds for research, since according to the article..it isn’t a “profitable” proposition for Drug companies to develop a “vaccine” to cure type 1 Diabetes.

Funding needed for Research

“A tuberculosis vaccine in use for 90 years may help reverse Type 1 diabetes and eliminate the life- long need for insulin injections, say Harvard University researchers raising moneyto conduct large, human studies.  

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90 year old Tuberculosis Vaccination may prove to be effective in reversing or curing type 1 diabetes.


“We think this can be taken all the way to the market and that is what we are trying to do.” said Denise Faustman, director of Harvard-affiliated Massachusetts General Hospital’s immunobiology laboratory, who led the study.

“These patients have been told their pancreases were dead,” Faustman said. “We can take those people, give them a very low dose twice and see their pancreases kick in and start to make small amounts of insulin.”

To Market

Faustman and her colleagues at Massachusetts General in Boston are working to get the vaccine to market. After their early findings in studies with mice, she said they tried to interest every major drugmaker in developing the vaccine as a possible cure for diabetes. All told her there wasn’t enough money to be made in a cure that used an inexpensive, generically available vaccine, Faustman said.

So now, she is trying to raise money to pay for the expensive larger human trials. Her lab so far has received $11 million of the $25 million needed to pay for the next stage of testing. All of the money is coming from private donors, the largest of which is the Iacocca Family Foundation.”  By Shannon Pettypiece – Aug 9, 2012 7:13 AM CT Shannon Pettypiece in New York atspettypiece@bloomberg.nethttp://www.bloomberg.com/news/2012-08-08/diabetes-may-be-reversed-by-long-used-vaccine-for-tb.html

To me this is a pitiful statement about the Health Care System is this country and the Drug Supply Companies that are supported by the Health Care System.

From the reported reaction by Drug Companies to requests to  invest any money in a “cure” for type 1 Diabetes, It was made abundantly clear that Profit and not concern for people is the motivation perminating  this combination of bed fellows (Health Care System and Drug Companies).

If the Health Care System, who by prescribing “drugs & treatments”  helps maintain the Drug Companies, neither of whom seem to  have the higher priority of cure rather than just treat the symptoms  then what  can force these two intertwined entities to change their focus  to Patient benefits instead of “how much can we make on this one?”

What is sad is that there is probably data available in someones  data base, where human trials were conducted on this vaccine that might even answer all the questions being posed about using it in a “new” way.   Plus not even mentioned, physicians often use “approved” drugs to treat an illness that it was not specifically tested and research for.   Sometimes the “side effect ” of a drug may be very efficient in treating an illness that it was not  researched for.

There has to be a marriage between Capitalism and Plain old Greed that reintroduces the Moral responsibility back into Capitalism.  I believe if you are earning your income from a certain area of the economy then you have a responsibility to reinvest or return some of that income back to maintain  the economy.   Make Sense?  I didn’t say all, or even a percentage, just get off the Greed train of Profit only for me and my investors and work at preserving opportunity for the future.

Do you Agree?  Disagree?   Comment below,  and Share….


Diabetic Diets May Need to Add Cinnamon, Resveratrol and Chromium to Control Blood Sugar Levels

Controlling blood sugar levels always results in better control of diabetes. Resveratrol, Cinnamon and Chromium Picolinate are just a few of several supplements that might need to be in your diabetic meal plan.

type 2 diabetes

Resveratrol, Cinnamon and Chromium Picolinate May Help  Control Blood Sugar Levels

Adding natural supplements like Resveratrol to Diabetic diets may improve Glucose levels and aide in controlling sugar levels.

Using Natural supplements and food to help control blood sugar levels and facilitating the control of type 2 diabetes is becoming more popular.  Not mentioned very often is that fact that the use of Insulin and oral medications sometimes make it harder to manage type 2 diabetes because it is more challenging to lose weight which can be a positive in the control of blood sugar.

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Red Wine contains Resveratrol

I found the following article with some interesting news about Resveratrol which has often been recommended by health food addicts  and supplement companies as a aide in controlling blood sugar levels.

“Another option for help with blood sugar management is natural supplements, such as vitamins, phytonutrients, and herbs. Resveratrol could be one of those supplements.

In a recent three-month, open-label, controlled study, investigators enrolled 62 patients with type 2 diabetes who were already taking standard oral anti-diabetes medications. The researchers then randomly assigned half the patients to take 250 mg of resveratrol daily along with their medication.

At the end of three months, the following results were noted:

  • Significant improvement in hemoglobin A1c from before the study (mean, 9.99) to the end of the study (mean, 9.65)
  • Significant improvement in total cholesterol and total protein levels among patients who took resveratrol compared with those who did not
  • Significant improvement in systolic blood pressure among patients who took resveratrol (127.92 mmHg) compared with patients who did not (139.71 mmHg)

The authors noted that “the results of the present study support our hypothesis that resveratrol supplementation improves glycemic control and the associated risk factors in patients with type 2 diabetes mellitus.”   By Deborah Mitchell on August 9, 2012 – 4:10am lose fat for eMaxHealth

What is also noteworthy is the improvement in participants cholesterol levels and “significant” improvement is systolic blood pressure.  Heart attack and stroke  seem to be the leading cause of death for people with Diabetes so improved control of these two common  symptoms  (cholesterol levels and high blood pressure) is a positive.  It must be noted that the study was conducted using supplements rather than just drinking Red Wine.  Sorry!

type 2 diabetes

Guidelines That Can Make Diabetes Easier To Manage


Because it can become a full time chore just to handle diabetes, leaving you with little time to explore the best ways to live comfortably with your status as a  diabetic  it is better to have some guidelines to make the job easier.   There is a lot of information available along with guidelines for making diabetes easier to manage so explore and find!

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Finding some new ideas which will help you cope with diabetes and make your life a little easier.

Listed below are some Tips or guidelines that will point you in the right direction.

Folks with diabetes are at great risk for sleep apnea, so get tested immediately. If sleep apnea is actually an issue  for you, then get treatment now, before it begins  to affect your overall health.

When traveling, keep your insulin in an insulated bag. The temperature of your insulin supply needs to be regulated so it is helpful to acquire  and use  an insulated bag.

In case you often have  very low blood sugar, you need to work at regulating your food and medication and do  not overindulge at mealtimes.  Adding a protein snack between meals  aides in keeping sugar levels level!  Over eating will increase the levels of your blood sugar and induce future health concerns.

Check every one of the foods you eat for the “glycemic index”, which is actually a number that shows you exactly how your blood sugar levels might be affected. Low glycemic index numbers are  the most effective ones for people who suffer from diabetes because the low number means it is absorbed slower and does not tend to make sugar levels “spike.”

Maintain  reduced stress. Folks that have diabetes usually notice a rise of their blood glucose when under stress.  Check out yoga or meditation to relax yourself and keep  your stress and glucose levels in check. You can even teach oneself an assortment of breathing exercises, that will be very helpful since they can be done just about anywhere.

If you get hypoglycemia, it is absolutely vital you have candy  or some form of sugary food with  you at all times. As these attacks can occur at at any time, it is very important to be prepared for it. It can be brought on by skipping breakfast or other meals.  Breakfast is a poor choice of a meal to skip because your blood sugar will already be low because you haven’t eaten while sleeping.

Use some vinegar within the cuisine you eat. Adding only a little bit of vinegar can help prevent  your glucose levels from rising so quickly when you eat carbohydrates. Vinegar has properties that can slow the digestion of starches, and that will make foods remain  within the stomach for a longer period of time.

It is possible to eat some nuts such as  almonds when  you are hungry. This may not affect your sugar levels as much as carbohydrates.  Almonds (with and without salt) contain protein and  fiber along with other minerals and vitamins which are healthy to eat. Keep  almonds around  for snacks you can enjoy,  whenever you feel hungry.

When you have diabetic eye disease, it is specifically important to control your blood glucose levels. The condition of your eyesight might worsen  initially when you become diabetic, nevertheless it may improve over time if you lower and control your blood sugar count. Controlling blood glucose will dramatically slow down all diabetes related eye disorders.

Figure out how you possibly can make the foods you love to eat healthier. You do not have to remove many of your preferred dishes from the diet regime thanks to diabetes meal planning. Just seek out methods to make these foods better suited to  your needs. There are sites and cookbooks on the market that have many recipes for your diabetic life.  There are even some cookbooks listed in the automated  banners on the sidebar.

You should remind yourself that managing diabetes is definitely the best thing  you possibly can do. Remember what motivates you, be it your loved ones, buddies, pets, or career. Concentrate on the meaningful stuff in the life, and permit them to inspire and encourage you to be aggressive in  the management of your disease.

The author of this article, Dee is a mother and wife and she has  Type 2 Diabetes Mellitus – but is making the most of an ordinary diabetic life. She is continually studying anything about diabetes and would like to share what she learns with other individuals who also has diabetes.

More information on type2 diabetes can be found by clicking on the link in the paragraph above.  We appreciate this informative post.  If we all share, life is better.

Click Here!



How to Hula Hoop when you don’t know how!

Received an Email from my Sister in Law, Joyce about Hula Hoops.

Here is part of the email:

A Glass of Red Wine

My doctor recently suggest that I take up the hula hoop for a good type of cardio exercise. She also advised me that it was not as easy now as it was when I was 15.

I quickly informed her that I could not hula hoop even when I was 15.

So, the next day I went to WalMart and bought a hoop. It’s true, I STILL can’t master the darned thing, try as I might.

Then, low and behold, this video was sent to me today. I now have a purpose for honing my hula hoop skills (although I don’t think this is exactly what she had in mind)! I’ll keep you posted on my progress.

It gets better and better! JUST WAIT TILL THE END

Well, drinking Red Wine is supposed to be good for Cardio and some of the enzymes in the grapes are good for Diabetes (resveratrol) seems to help lower blood sugar so I guess have some red wine but make sure you do your Hula Hoop to use up the calories.

Might be fun!

Eating More Vegetables to Control Blood Sugar

I found this video which is about using Nutrition to control and possibly “cure” MS.

After listening, I decided that it would probably work just as well at controlling and preventing Diabetes.  Enjoy.

Here is a diet that has some good results.  Take a Look.

Diet to Control MS Will it Fight Diabete 2?

Will Dr. Terry Wahl’s diet to control her MS also fight and control Diabetes2?

Here is an excerpt from her webpage.  Link is below at the end of the article.

“Here are three simple food rules to follow to ensure you will have enough building blocks on hand for optimal function of your brain and reduced risk of excessive inflammation.

Eat 9 cups of vegetables and fruit (3 green, 3 sulfur, 3 color) to ensure you have enough B vitamins, minerals (sulfur, iodine, magnesium), antioxidants, and essential fats through food (greens, seafood, grass fed meat, game, wild fish, flax, walnuts)
Reduce food allergy risk (go gluten-free and dairy-free)
Eat organic, locally grown foods and grow more of your own

Tips to eat the Wahls Way™

Focus on greens, in smoothies, salads, chips, soups and stews.
Steam kale 30 seconds to cut the bitterness and use as a wrap for meat, chicken salad or tuna salad.
Make chicken nachos: cover corn chips with finely chopped kale, onions, and tomatoes. Top with vegan (gluten-free, dairy-free and soy-free) imitation cheese shreds. Broil.
Mix kale with other leaf lettuce for salads.
Marinate kale in lime juice or vinegar and sea salt for 30 minutes to overnight to cut the bitterness and soften.
Add grated fresh ginger to kale salads to cut the bitterness.
For green smoothies, use this basic recipe: 1 cup greens, 2 cups fruit or juice, 1-2 cups ice. Be mindful of the colors! If you mix greens and purples you will end up with a brown smoothie, which may be less appealing.
Rotate through different greens, such as kale, spinach, lettuce, beet greens, mustard greens, and parsley so that you don’t eat just one kind of green.

Kale chips

Kale is packed with vitamins and minerals and is very inexpensive for the nutrition contained within. Chips are a great way to enjoy kale — even your teenagers will enjoy.

1 bunch kale (remove stems – save for smoothies)
1-2 tsp sea salt, 1 tbsp vinegar, 1-2 tsp black pepper, ½ tsp cayenne pepper
Mix seasoning with kale (it will shrink by 50%)
Add 1 to 2 tbsp walnut oil and ½ cup nutritional yeast to coat leaves
Lay leaves on dehydrator tray and dehydrate at 95 degrees overnight or bake in the oven at 250 to 300 degrees until crispy, checking every 15 minutes till crunchy.

Beet Smoothie

Beets are packed with vitamins and minerals and are very inexpensive for the nutrition contained within them. Blend the following for a refreshing smoothie.

1/2 beet (sliced or chopped)
1-2 cups orange juice
1 apple
1 cup water or iced tea
1 cup ice
Fresh ginger to taste”




My sister called, said she was watching TV (she likes Dr. Oz) and there was a discussion about being overweight and diabetes, heart attacks and strokes.

It seems someone did a limited survey somewhere in Europe and decided that plain white bread is worse for the body than even saturated fats!    Another thing brought up was that drinking diet SODAS  seems to correlate with higher levels of death from stroke and heart attack.   Like I say on my blog Cararta’s Facts


The mantra is:  good nutrition created by meal planning with a good Diet Plan, adding in some exercise equal to walking 30 minutes a day, keeping a scheduled eating time and bedtime all equal:  lower blood glucose, lower cholesterol and BETTER HEALTH.

This site does not give medical advise. Consult your physican if you have a medical problem. This is a conversation among people who are finding a new direction in eating and living.

The Fat Tax and Free Health Care

The Fat Tax and Free Health Care. Are they Related?

Has Congress gone so Gooney that it might pass a FAT TAX? Free Health Care makes more sense to me than a Fat Tax.

One way or another, we all end up paying for health care for those who don’t have it.  Either at the emergency room or in reduced national productivity by our workers who are unhealthy or people becoming disabled by diseases that if treated soon enough would not remove them from the work force and put them on disability or Welfare.  Diabetes and Obesity go hand in hand with the above.  No health care,  no direct intervention and education about what untreated Diabetes does to you.

I was reading an article on Care2.com about Health Care, its limitations, the fact that the Supreme Court might be making a decision on something it hasn’t even read, but what really caught my attention was a comment by:

  Robert P. “If you want to fix the health care system you have to remove the greed, corruption and dishonest behavior of the insurance companies, drug companies and mainstream media. Overuse of tests for big profit, vaccinations, prescription drugs that instead of helping are killing and injuring more people than illegal drugs at huge profit. The corrupt FDA that allows drugs with side effects of cancer, heart attacks, stroke. liver failure just to name a few and law suits on behalf of people injured or killed by these drugs. The side effects actually insure the medical system even more futre customers. Mainstream media recieves almost 4 billion per year in advertising, do you think they will tell you anything bad about the drug companies. Most natural treatments have little or no side effects and are in most cases more effective but cannot be patented so are not hugely profitable. If you do not believe the corruption than look at the side effects and the law suits, all a matter of public record. This adds up to huge, unwarranted costs to patients. ”

24 Hour Diet plan

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This diet is very easy and helpful you need only to follow this 24 hour diet plan and you will be able to see results on third day. It was recommended by one of my friends from Italy who got this 24 hour diet plan from her dietician; she lost 7 kg in first month. Actually this is very good with her “sitting in the office for 8 hours every day” life style.

Here is a 24 hour diet menu:
7:00 – a cup of tea or coffee.
9:00 – shredded carrots dressed with lemon juice.
11:00 – apple (pear, kiwi fruit, peach, etc.).
13:00 – 100 g of broiled meat (fresh fish) on a piece of whole grain bread with butter (10 g).
15:00 – one boiled egg or (100 g of cheese, 100 g cream, etc.).
17:00 – vegetable salad (cabbage, carrot, beet, etc.).
19:00 – 10 pieces of dried fruit (prunes, dried apricots), soak it for 30 min in hot water.
21:00 – an 8 oz serving of fat free yogurt.

It is recommended that you consult your caregiver before going on any of these diets.

Get more information about 24 Hour Diet Plan and don’t forget to get your High Quality Diet Plans for Free.
If you’re looking for a simple effective solution to lose weight in a hurry check out http://diet-guidelines.howtoeasyway.com

Alen Green

For more information click here

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Belly Fat How to Lose Weight Diet

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Belly fat in women: Getting rid of it isn’t easy.
What does your waistline say about your health?

Belly fat is more dangerous than fat spread evenly around the body. It can accumulate around the heart, liver, lungs and other organs because of its proximity and begin impeding function. Belly fat is more common after menopause, possibly because of hormonal changes. Why it is dangerous and what to do about it.

A Woman’s expanding waistline is sometimes considered the price of getting older. This is especially true after menopause, when body fat tends to shift from the arms, legs and hips to the abdomen. There seems to be a link from the increasing belly fat to the incidence of Adult onset Diabetes as Belly Fat grows to be larger in proportion to arms and legs.

Does the belly fat cause Diabetes or does Diabetes cause the belly fat?

Increased belly fat can do more than make it hard to slip into your bikini or zip up your jeans.
Indicators are that belly fat also increases the risk of heart disease, high blood pressure, diabetes, certain cancers and even premature death from stroke or heart attack and adult onset diabetes.
Don’t Continue to live without a diet to lose weight! It is possible to lose weight in 2 weeks or long term lose weight in a month. What you need is a determination to improve your health while you are improving your appearance.
Learning how to diet and lose weight includes knowing how many calories a day you need to lose weight and finding a really good diet to help lose weight. Sometimes it doesn’t hurt to include friends and family in the search for a diet to lose weight. Ask what works for them?

Find out does water help you lose weight. Most diets emphasize keeping well hydrated to keep your body healthy and burning calories.
The best news is that Belly Fat can be managed and reduced with the right program.

Here is some information on a complete life style changing program. Diabetic diet food doesn’t have to be bland and tasteless. Go and watch the video and learn what you can do to lose weight and get rid of belly fat and at the same time develop blood sugar control.
Having lived with Adult onset Diabetes for over 30 years I am very aware that counting calories, portion control and the type of food that you eat can make a big difference in blood sugar control and control of diabetes.

Lose weight to control the symptoms of diabetes and get rid of the belly fat that seems to come with type II diabetes. Below is a link to a diet that integrates good tasting food into the menu along with natural seasoning that help activate your body’s fat burning switch. CLICK HERE TO WATCH VIDEO


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Obesity: general advice to lower weight

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Obesity is a chronic disease, a quiet disease but becoming a recognized epidemic. It is associated with different diseases that carry with them   a greater risk of shortened  mortality and diminution in quality of life. .

Obesity: general advice to lower weight…

1. In order to lower weight an integral treatment is necessary that  guarantees a long term loss of weight taking into considerations of all the factors:  degree of overweight, eating habits, level of physical activity, motivation to fulfill the treatment, etc.

2. It is important to not  forget that to lose weight is, above everything else, a question of improving your health.

Two very important points.

What is a healthful weight loss?

A little means much. A loss of 5-10 % of your present weight will contribute great benefits to your body and health.

How fast should weight be lost?

An excessively fast weight loss is not healthy nor realistic.

3. Regularly control  weight with the professional of your choice,  he will  inform you about your  initial weight, ideal weight, and ways to reach the goals you set following your caregivers advise.

4. Obesity is a health problem. It causes numerous complications and  is a disease in itself: Side effects from Obesity include  hypertension, diabetes, high  cholesterol… Heart and circulatory problems to name a few. Obesity is not just an aesthetics problem.  How you look is less important than the  UNSEEN processes going on in your body.

5. It is a problem that requires a multifactorial treatment:  A healthy diet program or plan with a good balance of fat, protein and carbohydrates.   It is necessary to include exercise or activity to enhance circulation, get the metabolism to burn more calories rather than store calories as fat.

A good tip is to choose a balanced diet and then include meal scheduling  to distribute your required calories throughout the day.  Normal is 5 or 6 meals: Breakfast, Lunch, Snack,Dinner and a bedtime snack.   You can add a morning snack if so desired.  Total allowed calories for the day should be divided and consumed as indicated.

Good Advise:  do not alternate periods of overeating with strict dieting.  This creates a yo-yo effect of losing and gaining which research suggests is much harder on your body than remaining at one weight level.

Ceferino Perez Medical Vzquez of Family Center of Health of Cambre (To Corunna) wrote an article that was  used as a reference for this article.

The extract by Root of Cocolmeca, that is a plant of Mexican origin that has ample properties that helped to lose weight.  Its dietetic fiber content makes excellent for the digestion.

If you don’t have a diet plan, you might want to Click Here and read the information presented.  Many ideas to reduce cravings and hunger and help you really lose weight.




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What are Healthy Weight Loss Meal Plans?

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 What are healthy weight loss meal plans?

Weight Loss Meal Plans are guides to help you with planning meals that have an emphasis on calories, fat, protein and carbohydrate reduction so that you can lose weight. Nutrition is very important and must be included to maintain overall health, not just lose weight.

Some of these plans are just arbitrary diets while others contain a simple way to create healthy eating habits that become sustainable over a lifetime.

Most weight loss meal plans include a balance of fruits, vegetables, proteins, and starches.  Some include recipes, menus, grocery lists, and information on the amount of calories, carbohydrates and fats in various food items which can be very helpful.  A plan can often be altered  to include foods that you like and also to remove foods not to your taste or ones that may trigger any allegies you have. 

Healthy weight loss meals plans can also be tailored to include  kid friendly meals, crock pot cooking, budget meals, vegetarian, raw food, or meals that are quick and easy to prepare.

Menus should be pre-planned for the month with shopping lists and recipes or planned on a week by week basis: planning on a daily basis usually doesn’t work for the long term. Weight loss meal plans can be a wonderful convenience for people who lead busy and often hectic lives without the time to plan meals and create recipes. It is a fact that you will  see better long-term results when you have a weight loss meal plan in place.

 While you are creating a Weight Loss Meal Plan it is very important to consider what your daily caloric intake should be as well as the types of foods you like to eat and the size of  your budget for meals. Many plans are  portion controlled  to restrict the number of calories in the  carbohydrates, protein and fat  eaten each day. This is often  very convenient  especially when other family members must be  considered and they might not be trying to lose weight.

Your computer and a good program can create a plan  for you or you can have a meal planning service help you with creating one. Some of these services are called Meal Planning or diets to go and they offer to prepare and deliver the food right to your doorstep!  Some of these services are wonderfully helpful in helping  you achieve your goal of weight loss because they  allow you to select the meals you like, calculate the calories for you and deliver the meals to your home.  It all depends on your Budget!  Several even help by tracking your progress in losing weight.  Just keep this one important fact in mind: it is true that you will have more success with dropping those unwanted pounds if you have a good functioning meal plan in place.

We all lead such busy lives (sometimes not so well organized!) it is extremely  important  for you to have a  meal plan in place, because what you eat is a major factor in determining whether or not you will lose weight.   
 I’m Cararta Skipper and I have lived with type 2 diabetes for over 30 years brought on by being overweight.  What I have found is that the only way to lose weight effectively and control my diabetes is to create a meal plan that you enjoy make it a part of your life, use it every day and couple it with at least 30 minutes of daily exercise.   My exercise is Walking!

I’ll provide you a link to a diet that includes all of the above.  You are going to be surprised, bacause it isn’t advertised as a Weight Loss Meal Plan yet it includes eveything discussed above.  Click here to go watch an interesting video. 

 The video presentation above will show you some great tips on how to lose your belly fat and get a lean sexy stomach. This isn’t any kind of gimmick… this is real science on the healthiest type of nutrition plan that eliminates your cravings,  and most importantly — the mindset tips and tricks that you NEED in order to get and maintain your own perfect body for the long term. 

A Look at Paula Deen and Diabetes 2

Didn’t get to watch Paul Deen on TV this morning, talking about her Diabetes 2.  I was up late and sort of over slept! 

I’ve often wondered, when watching her show, if she ate all the time like she cooks, or was just giving people recipes and ways to cook foods that are Very Southern and need to be seasoned and cooked in a certain way to duplicate what her Mother or Grandmother did to change these staples around a little and make Dinner time a little festive.

I grew up on a backwoods farm in the “Foot Hills of the Smokey Mountains” in North Western South Carolina.  For the most part, the farm was self sufficient.  There was No electricity, No running water (had a spring down in the “holler”) until they finally dug a well next to the back porch and therefore no refrigeration so my Grandmother spent a lot of time canning, pickling and drying fruits and vegetables for later use.  In the fall Grandpa dug a pit in the middle of the smoke house, lined it with straw and then Apples, Pumpkins, Onions, Turnip roots, sometimes a few green tomatoes, hard squash and a water melon or two were stored wrapped in straw, if they had survived  8 kids, the rabbits and the birds!

Some of these processes…like making pickles and sauerkraut involved a lot of salt.  So did the meat preservation…Grandpa and our Uncle would slaughter the Hogs, then they were butchered and placed in the smoke house which had shelves laden with salt so it was heaped over the meat and the hams and shoulders were hung up on the rafters.  They then smoked the meat for days.  I don’t know for how long or even how they knew when it was time to stop! I can just remember the smoke curling out of the vents they had placed in the smoke house and that wonderful smell…like bacon!

But back to Paula Deen and her Southern Cooking.  Even if she is from Georgia, there is a great similarity in the farm food or Southern as you might want to classify it in South Carolina and Georgia.  Since we had cows, chickens, the pigs and really a lot of wild game:  deer, possum, raccoon and of course squirrel and rabbit, a cook had to be on her toes to make meals, then get it all eaten up before it spoiled as you had no freezer or refrigerator.

As a general rule anything fresh was used first, this included “sweet”  milk, eggs, butter, butter milk and any fresh meat.  Chicken wasn’t on the menu often, unless we had a lot of roosters cause my GrandMa liked her eggs for making breakfast, pancakes, cakes and muffins which also used up some of the butter.  There was a spring house that had been built in the spring that would help to keep milk and butter cool so they didn’t spoil so quickly but they did not have  a long shelf life.

Then you get down to the Shortening thing.  When the Hogs were slaughtered, the fat was “rendered”, strained and stored in shiny metal cans.  The little scraps tuned into Chittlings which were used for seasoning, making cornbread with them in it or for black eyed peas or white beans.  But the fat was used for all the frying of meats, okra, potatoes and sometimes little apple pies.  It was  mixed in with the flour to make biscuits, greased the black cast iron skillets and the  black Iron Wood burning stove in the kitchen all to keep them from rusting.

Nothing much was wasted. 

While a lot of people used the intestines of the hogs to make chittlings,  most of ours were the trimmings off the meat because Grandma used the long intestines (turned inside out and scraped) to make sausage links that were hung in the smoke house, smoked and then stored on the shelves in their bed of salt.  This all took place as fast as you could do it.  They usually waited for a cold day to begin this process as it helped control  “spilage.”  Of course the Liver, Kidneys and Heart all had to be cooked and eaten unless small amounts were included in the sausage, but Grandma didn’t usually because they spoiled so easily.  There was a woman across the hill who got all the blood (caught in a milk pail and delivered) and sometimes a liver because she made Blood Sausage which my Grandma didn’t like.  She and her husband  would slaughter a cow once a year and swap beef for pork with all the neighbors.

We ate what we had. 

Corn was taken to Salem where a man had a water turned  Grist Mill and made it into grits and cornmeal.  No money exchanged hands.  He kept part of the corn for his pay and sold either the corn, grits or meal to others.  Grandma also made Hominy which again involves a lot of salt! 

About the only things we did buy were Real Mayonnaise, Sugar, Coffee, Luizianne Tea (Grandma liked the dishes they gave away), Salt, Pepper, a few spices and occasionally a loaf of  “lightening” bread  the name they used for just plain white Merita Bread which was a treat for sandwiches instead of using left over breakfast biscuits with  ham, bacon or sausage for lunch sandwiches.

But I have strayed away from Paula Deen and her Diabetes 2.  I know from the personal experience of living with a diagnosis of Type 2 or Adult Onset Diabetes that the only REAL way to live with diabetes is to control it with: 1. weight loss, 2. exercise, 3. scheduled eating times and integrate 4. Meal planning into your way of life.   There are several articles on this site that go into more details on these 4 important items.  Or check the RSS feeds on the side for relevant information.

As Paula  explained in her interview this morning (through the magic of computers and the internet I went and watched a rerun)  She has never eaten like she cooks on the show for the most part.  There are only about 30 shows per year and she was including Southern  “treat” or special recipes which are usually sweet or loaded with butter.  As I explained above…use up what you have before it spoils.

As the Doctor who was also on the show explained, there are predispositions to Diabetes which include:  Race, being overweight, not getting enough exercise, and having a sibling or parent with Diabetes as there is a genetic factor associated with Diabetes.  Also age can be factored in because as you age your metabolism tends to slow so it is easy to NOT exercise enough to burn off extra calories.  I have also noticed that abdominal fat accumulated faster than fat on arms and legs.  Is that the Diabetes or is the Fat the Diabetes?

It is still true:  You are What You Eat.

I wish Paula much success in her Fight with Diabetes, because that is what it is.  You can let it take over your life, or you can figure out what you need to do to win the battle with Diabetes 2.  It doesn’t mean you have to count every last calorie or even eliminate foods you like from your diet.  What it means is that you do some planning, pay attention to your caregiver and Educate yourself about Diabetes.  It is you and your body and your Future, so decide what you want and go for it.

I will say, if you want to succeed at controlling and  hopefully eliminating  diabetes and all its sneaky side effects from you life, you are going to need to pay attention to what you have learned and act on it.  Not on the adgenda is overeating, sitting on the couch watching TV or playing video games, not taking any medication you have been prescribed or in general just ignoring that you have Diabetes.

Diabetes is what I call a Sneaky Disease. 

You don’t hurt, the visible symptoms are tiredness, lack of energy, fatigue, frequent thirst and urination (especially at night) sometimes urgency and later blurred vision to name a few.  Occasionally if left untreated there is a sudden unexplained weight loss, but as you could see Paula has not had this symptom.  Neither did I.  As I get older, keeping my weight in check is still a chore if I overeat and don’t get in my daily exercise.

Just for your information, I have included a small part of the video rebroadcast of Paula Deen’s interview this morning.  My only advise to you is Read, Search, Learn and Apply what you have learned.   You are still What you Eat and Success can be yours if you make up your mind that YOU CAN DO WHAT YOU NEED TO DO!



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How Protein Affects Blood Sugar Control and Weight Loss

control blood sugar

How does protein affect blood sugar control?  It is digested more slowly than carbohydrates therefore it doesn’t tend to cause high spikes in your blood sugar.  Fat is also in this category.

However, it is better to have a mix of protein, fat and carbohydrate in every meal.  You need the carbs for quick energy, the protein for slower digestion to keep feeding you energy and VERY IMPORTANT keep you from feeling those hunger pains.  Fat is also digested more slowly and you need some fat each day for two reasons, first to control blood sugar by slower digestion and second…your brain cells contain fat so you need to feed it!

The secret to all of this eating is to establish a daily calorie intake,  decide on menus for the day, divide up your intake into three meals and two snacks.  Include protein, fat and carbohydrates in all of them while staying within your calorie allocation.

Here is a  suggestions to help out with your dieting.  Look to the right sidebar under  Carolyn Recommends there is a very inexpensive booklet that is small enough to take with with you .  It is great for looking up food and finding out what a serving is and how many calories!  It deals in exchanges but all an exchange does is list the serving size and calories for different foods and often groups foods into categories.

Below is a link to a company that prepares fresh meals and ships them to you, but they do have a very handy calculator that you can use for free to help you decide  how much you can eat and still lose weight.

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control blood sugar