Escolar Documentos
Profissional Documentos
Cultura Documentos
Heron
Guide
to
Beat
Diabetes
By Jodi Knapp
Jodi Knapp
Website:
www.BlueHeronHealthNews.com
BlueHeronHealthNews.com
Table of Contents:
Table of Contents: ...................................................................................... 3
The Holiday Wake-up Call ......................................................................... 7
Diabetes, the Great Destroyer ................................................................... 11
Break Away from the Pack .................................................................... 11
All About Diabetes ...................................................................................... 13
Know the Symptoms .............................................................................. 13
Understanding Diabetes ........................................................................ 14
Blood Glucose (Sugar) and Insulin....................................................... 15
Who Gets Diabetes?............................................................................... 16
Three Main Types of Diabetes............................................................... 17
Type 1 Diabetes.............................................................................................. 18
Type 2 Diabetes.............................................................................................. 18
Pre-diabetes .................................................................................................... 19
Once Youve Been Diagnosed .................................................................. 21
Goal #1: Stabilizing Your Blood Glucose Level................................... 21
Carbohydrates and Diabetes........................................................................ 22
How Often to Test Your Blood Glucose ............................................... 23
Monitoring Blood Glucose Levels ........................................................ 24
Body Mass Index .................................................................................... 25
Home Glucose Meters ................................................................................ 26
Plasma Glucose Readings..................................................................... 26
Glucose Meter Performance.................................................................. 26
Glucose Meter Cleaning......................................................................... 26
Insulin Therapy ........................................................................................... 27
The Balancing Act .................................................................................. 27
Type 1 .............................................................................................................. 27
Type 2 .............................................................................................................. 28
Types of Insulin ...................................................................................... 28
Inflammation: What It Is and Why It Matters ............................................ 30
What Is This Inflammation Ive Been Hearing About?..................... 30
Why Inflammation? ................................................................................ 31
Inflammation 101 .................................................................................... 31
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43
Green Tea........................................................................................................44
Beans................................................................................................................44
Yogurt..............................................................................................................45
Olive Oil ..........................................................................................................45
Red Wine.........................................................................................................46
Papaya .............................................................................................................46
Blueberries ......................................................................................................46
Ginger..............................................................................................................47
Almonds..........................................................................................................47
A Note about Syndrome X ...................................................................... 48
Syndrome X Treatment .......................................................................... 49
The Mindset for Conquering Diabetes ...................................................... 50
Can YOU Successfully Beat Diabetes? ................................................ 50
Get Support for the Cure........................................................................ 51
The Recipe for Success ......................................................................... 52
Your New Dietary Concepts & Principles ................................................. 53
What We Eat Effects How We Feel........................................................ 53
The Diabetic Diet is a Healthy Diet........................................................ 54
Cooking Heat Is NOT Your Friend......................................................... 55
How Raw Can You Go? .......................................................................... 55
The Ultimate Program to Beat Diabetes ................................................... 57
About the 3-Phase Diet Program........................................................... 57
BlueHeronHealthNews.com
BlueHeronHealthNews.com
The Holiday
W a k e - u p C a l l
This eBook is dedicated to my hero: my amazing mother, Joanne Winters. She is my hero because of the
role model shes proven to be since being diagnosed with diabetes. Ive never admitted this to her, but there
was a frightening moment when I didnt think shed make it not given her terrifying incident on
Christmas Day six years ago
Mom had been leery about being away from home, from
her daily routine in St. Louis, but eventually caved in for
holiday travel. I was ecstatic that shed fly to Chicago for a
visit. I planned a big gathering, a Christmas Brunch, in my
brand new home. My fiancs family, lots of other friends
and relatives would all come to enjoy quite an elaborate
spread of omelets, a huge honey-baked ham with
pineapples, shrimp n grits with wine sauce, homemade
biscuits, rich egg nog the works.
Everyone had an awesome time, and later that night, a few
of us would regroup and venture out for fun at a casino,
despite a blanket of fresh snow.
But as evening approached, Mom mentioned her stomach was giving her trouble. She stayed in the
bathroom a while, hoping to make things better. But ultimately said she felt no relief.
When she emerged, she sat atop my bed, clutching her belly. I asked what I could get for her, to help.
Would Alka Seltzer help? I asked. She said no, but wanted me to bring her purse. Shed take a Tums and
be fine, she said, sounding certain.
Just as I was extending her purse toward her, I saw my mothers head fall back into the mattress: Shed
passed completely out. Her purse hit the hardwood floor with a thud.
Mom! Mom wake UP! I kept pleading stunned, in utter disbelief, frightened beyond words. Because I
was a nurse I knew exactly what to do and moved into action with lightening speed. With one hand I was
vigorously shaking her knee; with the other I grabbed the phone off the nightstand and dialed 911.
BlueHeronHealthNews.com
About 20 seconds later, while I was telling the emergency operator my address to send an ambulance, God
was merciful: my moms eyes opened! And then she sat up, blinked a few times, and asked who I was calling.
Im getting an ambulance, I told her. You passed out I probably looked like a doe peering in the
headlights of a Mack truck, but somehow I managed to keep my inner-hysteria out of my voice.
Oh honey, she said sweetly, Youre over-reacting.
And
BAM: she passed out again ... her head sunk silently into the mattress once again!
By this time Im grabbing and pulling on my shoes, preparing to move the moment the paramedics show up.
All the while Im thinking, This cant be happening. My mothers going to die on Christmas? Right before
my eyes?! Life couldnt be this cruel
By now, there was a knock on my condo door. I rushed over to let in two very capable looking paramedics.
They were accompanied by two burly but sympathetic looking policemen. I let them all in and immediately
felt relieved that so much good help had arrived so quickly.
They all entered my home just when mom was, thankfully, coming to again sitting up for the second time!
As a seasoned nurse, Id seen this a million times but certainly not with my dear mother. Twice back to
back within minutes Id experienced the death of my mother. And twice back to back Id witnessed
the awesome miracle of her awakening. This was mind-numbing.
The lead paramedic, a statuesque, take-charge blonde, asked Mom and me a series of questions. She
inquired about what led up to her passing out. She wanted more information about moms stomach pain,
and what shed eaten. I described the impressive menu Id served at my very fine brunch.
The male paramedic then asked mom if she was diabetic. She answered, No, not that Im aware of.
But, I chimed in, Both of her parents were diabetic. On the insulin needle
And at the hospital, Id witnessed similar incidents with people who indeed had no idea they had suffered
Type 2 diabetes for years. The paramedics and I shot each other a knowing glance a bit of an Aha!
My mother seemed noticeably silent once I emphasized that point. Thinking, Im sure, that her days of freerange eating were over.
Everyone helped my mother onto a stretcher and carried her outside, through a foot of glistening snow, to
their ambulance. I piled in and sat beside her, and held her hand. In short order, we were en route fast to
the University of Chicago Hospital, just 10 blocks away, red lights glaring in the night and in my heart.
It was soon confirmed at the hospital that my mother had, indeed, crossed over from being pre-diabetic to
outright diabetic. Shed had a serious digestive incident brought on by high blood sugar, likely due to overindulgence in the delectable foods of the holiday season.
BlueHeronHealthNews.com
Very simply, the near-coma event scared us both straight straight into finding a way to fix her blood
glucose problem. And as heredity would likely have it, mine, too.
If you, like my mother, are among the one-in-three Americans who have diabetes or pre-diabetes, consider
your diagnosis an opportunity to set a new life path. Its no longer a disease that has to restrict your lifestyle.
On the contrary: Reversing and preventing diabetes can set you on the road to a much healthier life!
But the road that my mother took to completely eliminate diabetes impact on her life was far from a
straight path. It seemed that as soon as she regained consciousness her doctors were stuffing her palms full
of pill bottles and prescriptions.
When I asked them if exercising or losing weight was important (my dear old Mom had let herself go a bit
over the last few years) they shrugged and let out a dry and weak sure. Although this situation was stressful
enough, I had a bad feeling about what my mothers life was going to be like after she got home from the
ER.
After visiting a few more doctors, we learned that my mother probably had diabetes for many years without
ever knowing it. Because I was her unofficial chauffeur and private nurse taking her from appointment to
appointment, I was able to see firsthand just how much the medical establishment relied on medications
and how little they paid attention to lifestyle. You see, it looks differently for some reason when youre on
the receiving end of the medical system than when you work in it.
Just 10 days after my mothers horrifying episode on Christmas Eve, she was prescribed a grand total of 8
different prescription medications totaling about 18 pills every single day! Sure, the pills did budge her
blood sugars down a bit, but they still went up and down like a roller coaster.
But what really scared me was how my mother changed since popping all these pills. What was once a
vibrant and upbeat woman had transformed into an apathetic zombie! My mother simply lost the spring in
her step that made Mom Mom! Part of it was the side effects from the medications which are known to
cause drowsiness and feelings of depression.
But I think some of her sadness stemmed from her lack of control. She felt powerless that shed have to
keep taking prescription meds for the rest of her life.
In nursing, we see firsthand the effects of prescription meds on peoples bodies and minds. Thats why,
whenever possible, I encourage people to do whatever they can naturally. That way, they dodge the nasty
side effects but get the same (or even better) benefits than the medications gave them.
One day after seeing my Mom laid out on the couch half-asleep in front of the TV, I decided to help
empower her to take action. I couldnt bear watching my mother poison herself with pills and walk around
half-awake all the time. Thats when we set out to find a natural cure for diabetes...
Now, six years later, my mother is in remarkable shape. At 70, she looks great and has wonderful energy.
Her blood sugar level fairly consistently hovers in the safe range of 110 to 140. Of course, she still monitors
her blood sugar level closely, three times every day. She also takes a leisurely walk with other seniors twice a
week. And she even rides her stationary bicycle while watching The Price Is Right some days.
BlueHeronHealthNews.com
Shes lost about 12 pounds in the process of eating differently, and let me tell you: My mother is constantly
eating good food. She now just eats several smaller meals at the same time every day. Shes embraced a wider
variety of fruits and vegetables, and has discovered a delicious new world of recipes and spices.
Because shes done so well controlling her blood glucose, moms doctor has decreased the dosage of her
insulin tablets three times before finally eliminating them altogether.
Its happened because she didnt stop learning about the disease simply through her doctors, she also
applied credible non-traditional methods to managing her diabetes most of which is information I tracked
down for her (us!) online and in libraries.
My mother and I were scared straight into adopting much healthier eating and exercise habits. These days,
were delighted to share the secrets to her success at beating diabetes with all wholl listen. Mom has even
participated as a speaker on the matter at a couple of churches in the St. Louis area.
So, it is with great pride that I now share with you the secrets to my mothers kick-butt victory over diabetes
with YOU, with full belief that you, too, can live naturally and healthily with it in the background! Shall we
begin?
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10
Chapter 1
Diabetes, the
G r e a t D e s t r o y e r
Only about 150 years ago, it was extremely rare for a doctor to diagnose and treat diabetes. But today, the
number of people with this disease has reached epidemic proportions. Simply put, diabetes is the bodys
inability to digest carbohydrates and sugars. Sounds simple, maybe even a little harmless, but its killing 6
people around the world every second.
Globally, a quarter of a billion people have diabetes, making it the fourth leading cause of death on the
planet. Given this, its actually more appropriate to consider diabetes more than an epidemic: Its a
pandemic.
In the United States alone, its estimated that 23.6 million people have diabetes. Thats 7.8 percent of the
population. That number is so alarmingly high that it nearly equals the entire population of Canada.
Equally disconcerting is that about 5.7 million Americans have diabetes, but havent been diagnosed with it.
And then there are about 57 million people have pre-diabetes. Thats more
than
double the number of
people who actually have it full-blown today,
Yet, despite the pervasiveness of diabetes, we spend about the same amount of money trying to dodge
wrinkles with creams and cosmetic surgery as we do monitoring our deteriorating health.
Something seems wrong with our priorities!
If youre among the alarming number of people who have diabetes or pre-diabetes, you have to wonder why
you may be wondering why you sometimes do things that are not in your best interest.
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11
U.S.
healthcare
costs
for
diabetes
treatment
are
projected
to
double
over
the
next
25
years,
to
$336
billion.
During the same period, the diabetic population will jump from 24 million to 44 million.
Rather than become a statistic, you now have an opportunity to join an increasing number of brave and
defiant Americans: diabetics whore determined to reverse
the
trend and live healthily.
BlueHeronHealthNews.com
12
Chapter 2
A l l A b o u t D i a b e t e s
If youre part of the at-risk population thats in the early stages of developing diabetes, heed the early
warning signs right away. For the pre-diabetic who has too much sugar in their blood but not full blown
diabetes, an end to the trend could be mere weeks away.
BlueHeronHealthNews.com
13
To identify and manage diabetes, its important to know the symptoms and identify them early. As a first
step, pay more attention to the natural flow of your bodily systems. Have you ever blamed frequent
urination on too much coffee? Fatigue on too many late nights? Diabetes symptoms such as these are easy to
misidentify. If you have Type 1 or 2 diabetes, you may have some of the following symptoms:
Frequent urination
Fatigue
Irritability
Extreme hunger
Weight loss
Blurry vision
Irritated/itchy skin
Yeast infections
Erectile dysfunction
U NDERSTANDING D IABETES
Living is hard work; it requires lots of energy. Without a steady source of usable energy, we would die. Even
as you sit reading this, your body is using energy to do many things at once. Your brain, heart, kidneys,
muscle, fat cells everything require some level of energy to keep working.
The body gets energy from nutrients in the foods we digest, mostly from carbohydrates and fats. But what if
the body cant effectively break down those vital nutrients and distribute them properly to energize our cells,
organs, and tissue? This, my friend, would classify you as diabetic.
Breaking down and processing various nutrients are jobs a normal metabolic system handles well. Its our
metabolism that does the work of converting the goods to energy. When this isnt happening, you have a
form of diabetes.
Diabetes is a group of metabolic diseases in which the process of getting the necessary energy to fuel all our
body parts isnt working properly
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Produces no insulin, or
Has cells that dont respond properly to the insulin the pancreas produces.
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15
W HO G ETS D IABETES ?
Anyone, anywhere, at any age can develop diabetes. Thats because any one can abuse their body, thereby
impairing or destroying the beta cells that produce insulin.
While the triggers of diabetes are still being discovered by researchers, a number of well-known risk factors
have been identified. The three leading risk factors are:
Obesity: Over 80 percent of people with Type 2 diabetes are overweight. The more overweight you
are, the greater your risk of diabetes.
A
family
history
of
diabetes: If theres someone in your family who has diabetes, then your
chances of developing the disease are increased.
Ethnicity: If youre a minority, youre more likely to develop diabetes than whites. Researchers
dont know why yet, but the fact is diabetes is on the rise among African Americans, Hispanics,
Native Americans, Asians and Pacific Islanders.
Age: About 90 percent of people with diabetes have Type 2 diabetes. This type typically has
occurred in people over 40, but its now also affecting children and adolescents to a greater extent.
Still, the older you are, the greater your risk of diabetes.
Diabetes
during
pregnancy: Some women develop a temporary type of diabetes called
gestational
diabetes when pregnant. Gestational diabetes develops in 2 to 5 percent of all
pregnancies, but usually disappears once the pregnancy is over. However, women who have had
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16
gestational diabetes or who have given birth to a large baby are at a greater risk of developing type 2
diabetes later in their lives.
Also
at
risk: People diagnosed with conditions including vascular disease, polycycstic ovary
syndrome, schizophrenia, and acanthosis nigricans (a skin disorder characterized by dark, thick,
velvety skin inside the bodys folds and creases).
Your
body
produces
no
Diabetes Type 2:
You
don't
produce
enough insulin, or your insulin
isnt working properly.
Gestational Diabetes:
You
develop
diabetes
just
during
your
pregnancy,
which
usually
resolves itself.
Diabetes Types 1 & 2 are chronic medical
conditions, meaning theyre perpetual and
persistent.
There are two main types of individuals affected by diabetes: Type 1 individuals are typically thin and are
affected by diabetes at a young age.
In these individuals diabetes is caused by an autoimmune process that destroys insulin-producing beta cells
in the pancreas. Type 2 individuals are more commonly overweight adults, though the disease has become
more prevalent in younger age groups due to obesity. Type 2 diabetes is caused by insulin resistance and
relative insulin deficiency.
Later on in this book Ill tell you more about the main underlying cause of diabetes, especially type 2
diabetes; inflammation. But for now, lets keep things simple.
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Type 1 Diabetes
Once known as juvenile diabetes, Type 1 diabetes actually can
occur at any age. Its most commonly diagnosed in childhood
or teenage years and accounts for 5 - 10% of all diabetes cases,
making it less common than Type 2 diabetes.
With Type 1 diabetes, the pancreas doesnt produce any
insulin at all. As a result, the glucose (blood sugar) thats
required for energy builds up in the blood.
Type 1 diabetes mellitus is characterized by loss of the insulinproducing beta cells of the islets of Langerhans in the
pancreas leading to insulin deficiency. Researchers still
havent identified why some of us lack insulin-making beta
cells. Therefore, while Type 1 diabetes is treatable and can be
effectively managed, it isnt yet preventable.
To make up for the insulin deficiency, Type 1 diabetics require insulin treatments, typically administered
through insulin injections, pumps or inhalers. With the help of insulin therapy and other treatments, even
young children with Type 1 diabetes learn to manage their condition and live long, healthy, happy lives.
Insulin injections, medication, a healthy diet, and exercise can reduce blood glucose levels. And
importantly, a healthy diet can actually reduce your dependence on insulin and medication.
Actress Mary Tyler Moore, long-time chairman of the Juvenile Diabetes Research Foundation (JDRF), is one
of many successful people who have shown how adult onset Type 1 diabetes can be part of a successful,
productive life.
On The Mary Tyler Moore Show, she was the young career woman who was gonna make it no matter
what. Unbeknownst to her TV viewers, Mary in real life was adapting to a diagnosis of Type 1 diabetes in
her early 30s, while indeed making it as the lead in the popular TV show.
Now in her 70s, Mary is healthy living proof that the right lifestyle can enhance the quality of life of a Type
1 diabetic. Also a vegetarian, she exercises for 60 minutes six days a week. For every well-known diabetic like
Mary who has taken life-enhancing steps, there are many more real people whore improving their quality
of life with Type 1 diabetes, too.
Type 2 Diabetes
Once called adult onset diabetes, more teenagers, and even children, are developing this type of diabetes.
Like Type 1 diabetes, your pancreas is not producing enough insulin and, as a result, glucose is building up
in your blood.
Unlike Type 1 diabetes, the cause of Type 2 diabetes is easily identifiable: your lifestyle.
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Pre-diabetes
Also called impaired glucose tolerance or adult onset diabetes, pre-diabetes should be considered a wakeup
call to change your lifestyle. At least some symptoms of diabetes are likely starting to appear excess thirst,
wounds that will not heal, frequent urination all signals that your body is starting to become resistant to
insulin.
The pathway to Type 2 diabetes is well known. Obesity
and an inactive lifestyle are markers on the way to
becoming a diabetic. If you have any of the other
markers, including a family history, a previous diagnosis
of gestational diabetes or an ethnic background at high
risk, nows a good time to develop offensive lifestyle
habits. At this stage, any prevention steps taken will
have a greater impact.
A diet high in fats and carbohydrates but little fiber will eventually lead to disease. In fact, a recent study by
the University of Massachusetts has shown that obesity and consumption of large portions of fast food will
significantly increase your risk of developing diabetes.
If you suspect youre pre-diabetic, it is time to see a medical professional who can officially diagnosis and
start charting your vitals and other signs.
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Determine if an abnormally low blood sugar level (hypoglycemia) is present. A test to measure blood
levels of insulin and a protein called C-peptide may be done along with a blood glucose test to determine
the cause of hypoglycemia.
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Chapter 3
Once Youve
Been Diagnosed
Diabetes is your bodys way of sending early warning signs, but many people can and have virtually reversed
this life-threatening disease.
Whether you have Type 1 or Type 2 diabetes, the right diet combined with more physical activity will
absolutely reduce your dependence on insulin injections and medication. And if youre only pre-diabetic
thus far, you can very easily regain full control of the threat.
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Sugar,
Carbohydrates can also be found in dairy products and fruits and vegetables, as well as many beverages.
Managing diabetes doesnt mean that these carbohydrate-containing foods must be completely cut out of
your diet. In fact, many of these foods contain nutrients that are essential to good health. However, their
intake must be carefully controlled and other blood glucose lowering tools such as exercise should be used
to balance out their effects.
Its also extremely important to take steps to lower inflammation in the body. Doing this alone has helped
thousands of people to completely overcome Type 2 diabetes naturally.
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22
If
you
have
been
diagnosed
with
Type
1
diabetes,
you
should
measure
your
blood
glucose
level
once
a
day.
Type 2 diabetics should measure their blood glucose levels frequently throughout the day.
If
your
system
is
off
balance
due
to
illness
other
factors,
you
should
check
your
blood
glucose
level
every
few
hours.
Pre-diabetes is typically monitored by regular blood glucose checks with your doctor.
As
an
example,
my
70-year-old
mother
was
diagnosed
with
Type
2
diabetes,
and
as
previously
mentioned,
the
strength
of
her
insulin
tablets
has
been
reduced
several
times
before
she
finally
didnt
need
them
at
all.
Shes
done
it
by
following
the
diet
plan
included
later
in
this
eBook.
Basically,
shes
stayed
with
a
low-carb,
high
fiber
diet,
and
kept
active
with
moderate
exercise.
She
also
took
several
steps
to
tackle
inflammation.
Most
days,
she
only
monitors
her
blood
glucose
once,
in
the
morning
before
eating
breakfast
or
anything
else.
On
rare
occasions
she
may
feel
a
little
weak;
low
on
energy.
Shell
do
an
extra
test
then
and
will
likely
discover
her
blood
sugar
has
dropped
too
low.
Shell
give
herself
a
quick
sugar-energy
lift
by
drinking
a
glass
of
orange
juice
or
eating
a
piece
of
candy.
And
then,
thankfully,
shes
all
right!
Mom
still
visits
the
doctor
every
four
months,
though.
Shes
not
even
getting
blood
work
done
on
those
visits
(theyre
checking
her
vitals).
It
may
seem
a
bit
excessive,
but
better
safe
than
sorry
is
our
mantra.
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Fasting
blood
sugar
(FBS)
measures blood glucose after you havent eaten for at least 8 hours
(e.g., test first-thing). This self-test is often the first thing to gauge how well you did with eating right
the previous day, and what your body should or shouldnt have more of this day. Although it isnt as
accurate as some other tests, its sufficient for many.
2-hour postprandial blood sugar measures blood glucose exactly 2 hours after you eat a meal.
Random
blood
sugar
(RBS)
measures blood glucose regardless of when you last ate, no fasting in
advance required. Several random measurements may be taken throughout the day. Random testing
is useful because glucose levels in healthy people do not vary widely throughout the day. Blood
glucose levels that vary widely may indicate a problem. This test is also called a casual blood glucose
test. Diabetes is diagnosed if the RPG, taken randomly, registers a glucose level of 200 or higher.
Additionally, the presence of other symptoms is confirmed, such as frequent urination, increased
thirst or unexplained weight loss. Other diabetes symptoms may be present, such as fatigue and
blurred vision.
Oral
glucose
tolerance
test
(OGTT)
is used to diagnose
pre-diabetes
and diabetes. An oral
glucose tolerance test is a series of blood glucose measurements taken after you drink a sweet liquid
that contains glucose. The OGTT also is among those used to diagnose gestational diabetes. A liquid
containing 100 grams of sugar is taken before the test. If glucose levels register above normal in at
least two of four tests then gestational diabetes is diagnosed.
Urine
tests are not a substitute for blood glucose tests. However, they can be used as a complement
to blood testing or when it is difficult to obtain a drop of blood. More often, they are used when
cost and availability of blood glucose tests are factors. These circumstances most often arise in
economically disadvantaged regions in both developing and developed countries. Urine tests are the
most accurate when blood glucose levels are high and may not provide useful information in other
circumstances. As with the blood test, a glucose level below 180 is desirable. Finally, if you are on
medication, it could interfere with the results of a urine test.
A1C
test Endorsed by the American Diabetes Association, we have a new measure of our blood
glucose level to help manage our diabetes prevention and reversal. The A1C test, taken several times
a year, measures ones average glucose levels over two to three months. Basically, the eAG reading
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24
converts your A1C reading into the same unit of measurement that appears on your home blood
glucose meter. Importantly, if your eAG differs notably from your home meter reading, you may
want to question the source of the discrepancy. For example, should you be testing at different times
of the day?
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25
Chapter 4
H o m e G l u c o s e M e t e r s
The blood glucose meter is an important component of a comprehensive diabetes management system,
which also may include insulin, medication and diet and exercise. Home blood glucose meters can be
bought at your local pharmacy. To ensure your measurements are accurate, make sure you are educated on
its proper use. Your doctors office or diabetes counselor will often provide this service.
With over 20 home glucose meters on the market, deciding which one to buy will be the hardest decision.
Take into consideration measurement range, testing speed, the cost of the meter and testing strips, the
quality of information stored in the meter, design and convenience. Thereafter, take these steps to ensure
the accuracy of your measurements.
26
Chapter 5
I n s u l i n T h e r a p y
All animal life requires insulin. If your body is not producing or processing it effectively, then providing
some form of insulin therapy is required. Thankfully, insulin therapy has advanced considerably. It no
longer has to be so intrusive in your daily life.
But theres a powerful movement to do away with or substantially decrease artificial sources of insulin. In
following chapters Ill show you exactly how to do that. But first, lets keep going through everything that
diabetics and pre-diabetics really need to understand to make victory over diabetes possible.
According to the American Diabetes Association:
Insulin
is
required
for
people
with
Type
1
diabetes
and
sometimes
necessary
for
people
with
Type
2
diabetes.
Syringe
is
the
most
common
form
of
insulin
delivery,
but
there
are
other
options,
including
insulin
pens
and
pumps.
Insulin
should
be
injected
in
the
same
general
area
of
the
body
for
consistency,
but
not
the
exact
same
place.
Insulin
delivery
should
be
timed
with
meals
to
effectively
process
the
glucose
entering
your
system.
T HE B ALANCING A CT
With the help of a health care provider, diabetics do find an insulin routine that keeps their blood glucose
levels near normal. Much of the time, youll feel pretty good. But when your levels dip too low
(hyperglycaemia), you may feel weak and confused. Conversely, when blood sugar levels are too high, youll
feel agitated and must be very careful youre not setting yourself up for diabetic coma.
Type 1
People diagnosed with Type 1 diabetes usually start with two injections of insulin per day of two different
types of insulin and generally progress to three or four injections per day of insulin of different types. The
types of insulin used depend on their blood glucose levels. Studies have shown that three or four injections
of insulin a day give the best blood glucose control and can prevent or delay the eye, kidney, and nerve
damage caused by diabetes.
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Type 2
Most people with Type 2 diabetes (who dont take the necessary steps to manage it naturally) may need one
injection per day without any diabetes pills. Some may need a single injection of insulin in the evening (at
supper or bedtime) along with diabetes pills. Sometimes diabetes pills stop working, and people with Type 2
diabetes will start with two injections per day of two different types of insulin. They may progress to three or
four injections of insulin per day.
T YPES OF I NSULIN
There are more types of insulin treatments available that enable the onset of action and peak effect to be
tailored to the specific needs of the diabetic, thereby improving the efficacy of treatment. A diabetic may
combine treatments. For example, a baseline insulin shot may be provided for a 24-hour period while an
injection of a rapid-acting insulin is taken right before meals high in carbohydrates.
Moreover, more convenient insulin technologies, such as pumps and once daily insulin shots, have proven
popular with communities that have traditionally avoided insulin therapy, such as the Hispanic population.
The most revolutionary part of insulin treatments are new modes of administration. Following are brief
synopses on the major tools for administering insulin based on lowest to highest cost solutions.
Insulin needles are low cost and easy to transport. They do require some mastery of proper injection
technique. Too shallow of an injection can result in little or no effect. It is also important to ensure the
dosage is correct.
Insulin pen injectors are convenient and easy to carry. They come with a disposable insulin cartridge and
needle but may not be available for all types of insulin. Ideal for small doses, less skill is required to
accurately inject a pen.
The convenience of being able to inhale insulin through insulin inhalers over the use of needles will make
this mode of administration very popular. Some trials have been withdrawn but new clinical trials are
ongoing. The ADA has found inhaled insulin to be a safe alternative to injection. Injection, however, has
been slightly more effective in blood glucose control.
Insulin pumps have improved the quality of the diabetics life. Insulin is continuously administered. Blood
glucose levels and food taken must continue to be monitored. The needle, placed underneath the skin, is
replaced every 48 to 72 hours. The pump can be programmed to provide an additional insulin shot at meal
times.
The most advanced mode of administration are continuous insulin devices that also monitor blood glucose
levels, for the most part freeing up the diabetic from the chores of daily insulin management.
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Chapter 6
Inflammation:
What It Is and Why It Matters
Ask 10 people on the street about the cause of Type 2 diabetes and youll likely get 10 different answers.
Diabetes is commonly thought to be caused by obesity, lack of exercise and eating too much sugar.
Low and behold, these are the most common causes that get thrown around by diabetics and even socalled expert doctors! And its all true. It just doesnt tell the whole story.
But what if there was a single underlying cause of diabetes that was legitimate, proven by science, and 100%
curable. Would that get your attention? If youre at all interested in diabetes management (and judging by
the fact that youve purchased this book you are), then the information you find in this chapter may be the
most important diabetes information youve ever come across in your life.
What is this secret and little-known cause of diabetes? Inflammation.
30
However, simply hearing about inflammation isnt enough. If you really want to tame this beast named
inflammation then you need to know about it front, backwards and sideways.
W HY I NFLAMMATION ?
Ouch! You just stubbed your big toe. Time to get the ice and elevate your foot to fight the inflammation.
Most people have experienced inflammation at some point in their life. Whether it was from a stubbed toe,
a broken arm or something more serious, weve all seen our body parts suddenly swell up like a water
balloon. Whats happening? Why does your body do something every time you hurt yourself?
The reason inflammation exists is to heal. Most people are surprised to hear that inflammation is a healing
mechanism because its associated with poor health and disease. Well get to that point later, but lets first
discuss the ins and outs of inflammation.
I NFLAMMATION 101
While writing this book I searched high and low for a single image that could portray inflammation to you
simply and easily (after all a picture is worth a thousand words!). But no matter where I looked I came up
empty.
The best artists could do is add a flame or some redness to someones body to visually represent
inflammation. But you cant fault the artist inflammation isnt a straightforward process that can be
conveyed in a simple image, or even a diagram. So well have to work with words.
The best way to view inflammation is as your bodys natural emergency response team. Like a team of police,
firefighters and paramedics, it rushes towards any area of your body that needs immediate assistance. That
emergency response team is made up of unique cells known as macrophages. The cells that coordinate and
regulate macrophages are called inflammatory cytokines, or just cytokines.
Like a team of first responders, different macrophages have different jobs. Some are armed policemen that
take down bad guys. Others are EMS staff, patching up wounded victims.
Normally, your body does a good job of coordinating the work of macrophages (via cytokines) so that they
are efficient at what they do. Its important to note that your body goes to great lengths to make sure that
macrophages only become active when theyre needed (this is a crucial point that we will come to later).
Thats why your body has special cells to help coordinate, maneuver and lead your macrophages to make
sure that theyre active at the appropriate time.
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T WO T YPES OF I NFLAMMATION
The word inflammation really doesnt do the process justice. It doesnt differentiate between the two types
of inflammation an incredibly important distinction. Its like the word friend. You have some friends
that you grab coffee with now and again and you have others that youve known your whole life. And so it is
with inflammation.
The type of inflammation that tends to come to peoples minds when they hear the word inflammation is
known as acute inflammation.
Acute inflammation is inflammation you can usually see and feel. Acute inflammation is your bodys
response to an injury or some form of bodily harm. The typical signs of acute inflammation are redness,
swelling, pain, heat and loss of function. In cartoons, inflammation is usually represented as bright redness
and massive swelling a surprisingly accurate portrayal of the process.
Although we go to great lengths to keep acute inflammation under wraps when it does happen, its actually
a good thing. One of the great paradoxes of inflammation is that we make an effort to fight acute
inflammation (which is helpful) and do almost nothing for chronic inflammation (which is harmful).
For example, a study published in the October 2010 Federation of American Societies for Experimental
Biology found that icing injuries with frozen peas or an ice pack actually slowed down the healing time. In
the case of injuries, inflammation should be welcomed with open arms.
However, theres a second type of inflammation chronic inflammation- thats the root cause of diabetes.
Remember how I said that your body tries its best to only put cytokines to work when (and only when)
theyre needed?
Well, chronic inflammation is what happens when, for one reason or another, your body isnt able to do
that. Instead of healing, it harms. Instead of fighting invaders, it surrenders to them. Instead of keeping your
body healthy, it wreaks havoc.
To illustrate chronic inflammation, imagine if you were cooking up some healthy stir-fried vegetables and
next thing you know a fire breaks out in your kitchen which quickly spreads to a few other parts of your
house. After calling 911, the firemen arrive breaking down doors and walls and spraying everything in sight
with water. So far, nothing out of the ordinary.
Lets say that even after the fire was put out the firemen didnt leave. They continued to break things, spray
water all over the place and generally destroy everything around them. Thats essentially whats happening
with chronic inflammation.
There are a few common causes of chronic inflammation that Ill get into at the end of this section. Right
now, just understand that chronic inflammation is simply inflammation that is turned on 24/7. And
inflammation thats turned on when its not supposed to be is bad news for your body.
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Insulin Resistance:
In Chapter 2 I already discussed the importance of insulin in both Type 1 and Type 2 diabetes. The key to
keeping blood sugars under wraps is to make your cells as sensitive to insulin as they possibly can be.
Unfortunately, cytokines and macrophages literally get in the way of insulin, not allowing it to do its job of
shuttling blood sugar into your cells.
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If youre like most diabetics, your health care team has probably advised you to monitor your blood sugars
regularly and to take a few different types of medications. Sure, these pills can help keep your blood sugar
under wraps.
OK, monitoring blood sugar is a good idea to help you know which foods cause blood sugar spikes. But all
this energy is pointed in entirely the wrong places. Instead of curing your condition, most doctors zero in on
simply treating it.
Unfortunately, no amount if pills are going to get you out of whats known as the Inflammation Vicious
Circle. What is the Inflammation Vicious Circle? Its the most common reason that people that are
diagnosed with Type 2 diabetes tend to remain diabetic for the rest of their lives!
Have you ever wondered why people with cancer, heart disease and other chronic diseases can bounce back
and become healthy again while Type 2 diabetes is a life sentence?
The answer is that no other disease traps people in a vicious cycle like Type 2 diabetes does. Dont worry:
Im going to get into detail about what the Inflammation Vicious Circle is and (most importantly) how you
can escape.
As you already know, inflammation is bad news for your body, especially as it impacts glucose metabolism.
Inflammation makes insulin (including the injected form) less effective and destroys your bodys natural
production of insulin. Even worse, the high blood sugars that stem from inflammation actually increase
inflammation even more. Which then worsens blood sugar, which raises inflammation...you get the idea.
This vicious circle is like a black hole that sucks you in making it nearly impossible to get your body back to
normal.
Thats the bad news. The good news is that, by aggressively combating inflammation, you can break the cycle
and allow your body to actually reverse the diabetes thats plaguing your life.
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Fight Fat
You may think of the fat around your body as a squishy inanimate blob. While scientists used to think the
same thing, new research has shed light on fats role in your body. Interestingly, body fat isnt just stored
energy its a massive source of hormone production.
For years, scientists wondered why people who were overweight tended to be much more susceptible to
diabetes. And no matter how many microscopes they peered into or how many test tubes they played with,
the answer eluded them. Then in the late 1990s breakthrough research found that body fat was largely
responsible for promoting diabetes. And how could fat do such a thing? You guessed it: by ramping up
inflammation.
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Fat increases inflammation in two ways. First, it pumps out pro-inflammatory cytokines. In small doses (like
in thin people) these cytokines dont add up to much. But in people with a lot of baggage, their fat cells
accumulate and turn into microscopic smokestacks spewing out cytokines like theres no tomorrow.
But even worse is a process that involves a special type of body fat known as visceral fat. Visceral fat is found
deep within your body inches below your skin. The fat that fills in the waistline of your jeans is not visceral
fat at all its the much less dangerous subcutaneous fat. First, visceral fat shoots out significantly more
inflammation than subcutaneous fat.
But whats truly worrisome is that visceral fat also tends to attract and trap your bodys immune cells,
reports the Washington University in St. Louis. When your bodys immune cells become trapped inside
visceral fat, they send out a distress call which shoots inflammation through the roof.
This actually attracts even more immune cells, making inflammation spiral upwards. Thats the reason that
liposuction doesnt tend to improve peoples health or blood sugar. Liposuction only sucks out the
subcutaneous fat leaving the nasty visceral fat behind.
In fact, waist circumference is an independent risk factor for Type 2 diabetes (meaning that scientists have
found that having a big belly alone makes diabetes more likelyeven if the person has a healthy body mass
index). The reason for this is that someones waist is where the majority of visceral fat tends to be found.
Shrink your waist, shrink the amount of visceral fat and make inflammation a thing of the past.
As you may expect, simply dropping pounds will go a long way towards cutting down on a bulging belly. The
simplest way to lose weight is probably something youve heard a thousand times before: eat less, move
more. Simply cutting back a bit on portions, choosing healthier foods and exercising a little bit every day is
by far the most effective way to lose weight over the long-haul. However, there are a few tricks that you can
tap into to put your bodys crosshairs on belly fat.
In Chapter 13 I discuss a particularly effective style of cardio known as the Tabata method. The Tabata
method has a laundry list of benefits when compared to the standard treadmill steady-state fare, but what
makes it particularly appealing is that it targets body fat. In fact, a May 2008 research study out of the
University of Glasgow found that the Tabata method outperformed steady-state cardio in terms of weight
loss, fat loss and risk factors for cardiovascular disease.
Amazingly, the researchers were surprised to find that Tabata training actually flipped off the fatproducing machinery of the volunteers. Not surprisingly, Tabata trainers lost significantly more fat from
their waistline than the group that plugged away on the treadmill.
As youll see in Phase 1 of this program, the glycemic index is incredibly important for controlling blood
sugars. In a nutshell, the glycemic index indicates how quickly a food gets digested and converted into blood
sugar in your body. In general, you want to make the majority of the carbohydrate-rich foods in your diet
low or medium glycemic index choices.
But theres another benefit to choosing low glycemic index foods less belly fat and inflammation.
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Whether you have diabetes or not, chowing down on a high glycemic index food like a donut shoots your
blood sugar sky-high (the impact of the donut is obviously much more significant in people with diabetes).
Like any situation where somethings wrong, your body responds with its crew of first responders
inflammatory cytokines. According to Oregon State Universitys Linus Pauling Institute, eating a high
glycemic index diet is strongly tied to dangerously high levels of a cytokine known as C-Reactive Protein.
Because it directly and indirectly influences blood sugar, getting a handle on the glycemic index is one of the
most important steps you can take to beat diabetes.
The glycemic index-inflammation connection goes deeper (literally) than the process Ive just described.
When you have extremely high blood sugar, your body scrambles to get your blood sugar back to normal. In
its any-means-necessary quest to get some normalcy back to your blood sugar, it will put this excess glucose
just about anywhere.
The fastest way to accomplish this goal is to simply shove the blood sugar into the fat depository that is your
abdomen. Thats why, in a study of approximately 450 men and women, research published in the
American Journal of Clinical Nutrition found that those that tended to eat low glycemic index foods like
vegetables and whole grains had much smaller waists when compared to people that eat high glycemic index
foods like white potatoes, white bread and soda.
This is the reason its extremely important to follow my 3-step power plan described in a later chapter.
Although mostly talked about as a way to control consumption of high glycemic index foods, its real
purpose is to tackle the underlying cause of diabetes, inflammation.
But first I want to discuss some types of foods that directly tackle inflammation. Which brings us first of all
to
Omega-3 Fats
Youve probably heard a lot about omega-3 fats lately and for good reason. Omega-3 fats are one of the few
legitimate superfoods that may reduce the risk of a wide-range of diseases like cardiovascular disease,
hypertension and clinical depression.
The evidence is particularly strong for omega-3 intake and heart disease considering that diabetics have
twice the risk of heart disease than the general population, this fact alone should encourage you to grab the
nearest fish.
However, the diabetic benefits of omega-3s arent just found from reducing disease risk decades from now.
The benefits of consuming adequate amounts of these amazing fats for fighting diabetes are very much in
the here and now.
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First, some basics about omega-3 fats: While many people fear fat because they think it will make them fat or
prone to heart disease, omega-3 fats certainly dont fall into this category. Omega-3 fats are a special type of
fat that your body needs in small doses to function at its best. In fact, your brain (which is mostly fat) is
made up primarily of omega-3 fats! However, if you dont get enough omega-3 fats in your diet, your body is
forced to use subpar omega-6 fats. This is one reason why poor omega-3 intake is linked to depression it a
literal case of you are what you eat!
Even though the word omega-3s gets thrown around quite a bit, there are actually two distinct types of
omega-3 fats that are not created equally. The first types of omega-3s are those found in seafood like salmon,
shellfish, herring and mackerel.
This type of omega-3 fat is made up of two related compounds known as eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). Your body loves this type of omega-3 fat because it is highly absorbed and
utilized by your body. In fact, most of the research you hear about linking omega-3s to some health benefit is
actually talking about EPA and DHA.
Theres a second type of omega-3 fat, alpha-linolenic acid (ALA) which is primarily found in plants like
flaxseeds, walnuts, soybeans and legumes. While ALA is healthy and safe, its not nearly as effective as EPA
and DHA.
Why?
Because ALA in and of itself is useless by your body. For it to work, it has to be converted to EPA and DHA
inside your body. For some reason (scientists arent sure why) our bodies arent very good at converting ALA
into the good stuff.
Theyve also found that women are generally better at this conversion than men and that younger folks tend
to convert more ALA to EPA and DHA too. Studies suggest that less than 10 percent of the ALA you
consume is actually used by the body. And new research has found that diabetes interferes with the ALA to
EPH+DHA conversion making ALA even less effective.
So if youre one that hates fish and wants an alternative, turning solely to ALA isnt the answer for you. I
recommend taking high-quality fish oil capsules to make your omega-3 intake painless (and tasteless!).
Additionally, consume an abundance of ALA-rich foods to supplement the omega-3s in your diet. If you eat
four or more servings of flaxseeds and eat an otherwise ALA-heavy diet chock full of nuts and soybeans you
may be able to catch up to your fish-eating counterparts.
For example, one study out of the Shanghai Institutes for Biological Sciences found that giving Type 2
diabetics flaxseeds significantly reduced inflammation. ALA does work. You just have to eat massive
amounts of it to notice a real-world benefit.
But when it comes to fighting inflammation, EPA and DHA are a tag team with no equal. These two fats
drop inflammation rapidly and significantly improving blood sugar along the way. A recent review paper
published in the journal Lipids in Health and Disease outlined how omega-3s are able to make
inflammation free fall.
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Without boring you with technical jargon, the paper describes how omega-3s are involved in the production
of immune cells. You see, because you are what you eat, your body uses the nutrients in your diet to make
your bodys cells and your immune system is no exception.
But heres the rub. Whether or not your body makes immune cells that lower or increase inflammation, it is
almost entirely dependent on the fat in your diet. Omega-3 fats generally get turned into fats that calm the
body and lower inflammation.
Other types of fats (which Ill touch on in a minute) are the precursors to those horrible cytokines that I
discussed earlier. The paper adds that the fats in your diet actually compete with one another in the same
pathway. By eating more omega-3 fats, you stop the other types of fats from transforming into cytokines its
like blocking someone from getting onto the highway.
Its no wonder that a study published in the The Journal of Nutrition and Disease found that omega-3
fish oil supplements reduced inflammation. In this research study a group of overweight men were given
either omega-3 rich fish oil capsules or a placebo. Just by taking the fish oil (the research subjects didnt diet
or exercise during the study) they reduced an important marker of inflammation by more than 20 percent in
just 8 days!
This is powerful stuff indeed. Imagine the ability to reduce the underlying cause of your diabetes by nearly
simply by swallowing a few capsules in the morning before you head off to work. Thats the incredible
power of fish oil.
If you dont want to take a supplement, its entirely possible to get all the omega-3 fats that you need from
diet alone. To do that, youll need to choose your omega-3 sources wisely. Why? Because the amount of
omega-3s found in fish vary widely. Eating more fish may not provide your body with the omega-3s it
needs to shut down inflammation and diabetes. For example, mackerel contains more than 20x more
omega-3s than sole.
Heres a list of the top sources of EPA and DHA:
Tuna
Mackerel
Salmon
Trout
Whitefish
Halibut
Bass
Pollock
Codfish
Sardines
As I said, including ALA into your diet can help bump up your omega-3 status and fight inflammation it
just has to be either combined with EPA and DHA or eaten in abundance.
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Many people are concerned about the effects of mercury on their health --and rightfully so. Mercury is a
potent neurotoxin, meaning that is harms your nervous system. Fish have come under fire lately for their
high levels of contaminants, including mercury. However, mercurys impact from dining on fish is largely
overblown. Except in the case of children and pregnant mothers, the amount of mercury from eating fish a
few times a week isnt going to have any impact on your health (except a positive one from all those omega-3
fats!).
However, if you are concerned about mercury then keep in mind that there are many fish loaded with
omega-3 fats that dont have a lot of mercury. Salmon, carp, cod, sea bass, snapper and sardines are all very
low in mercury. On the other hand you may want to limit your consumption of swordfish, shark and marlin
as these are the types of fish with the highest concentrations of mercury.
Another thing to keep in mind with omega-3s is whether you choose farmed or wild caught fish. Studies
show that wild salmon contains significantly more omega-3 fats and less mercury than the farmed variety.
Because farmed fish are kept in tight quarters (and tend to eat one another) they accumulate toxins
extremely rapidly. Also, the diets of farmed fish leave a lot to be desired, meaning that they arent as omega3 rich. Or as Michael Holick wrote in his book In Defense of Food, you are what you eat eats.
Omega-6/Omega-3 Ratio
Adding omega-3 fats (especially EPA and DHA) is going to go a long way towards dropping inflammation
and putting your body on track to reversing diabetes. However, for many people adding omega-3s may not
be enough. If thats you (or you just want to accelerate the anti-inflammatory effects from your diet) then
you may want to consider cutting out a pro-inflammatory type of fat.
One of the hottest topics in nutrition right now is whats known as the omega-6/omega-3 ratio. In a
nutshell, it describes the relative amounts of the types of fat that we eat.
Most people consume extremely large amounts of omega-6 fats and very few omega-3 fats. Scientists are still
working out the math, but they know that diets with an omega-6/omega-3 ratio of approximately 2:1 have
significantly lower levels of inflammation than those that eat massive amounts of omega-6 fats compared to
omega-3s.
Worryingly, its thought that the typical omega-6/omega/3 ratio in the American diet hovers around 20:1!
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The reason for that this ratio matters has to do with what I discussed earlier about fats competing in the
same pathway. Omega-6s are the fats that omega-3s are competing with to produce new immune cells. Too
much omega-6 fats and your body cranks out cytokines like an efficiently-built factory. But simply by eating
fewer omega-6 fats (and ideally replacing them with EPA+DHA), your body shifts towards the production of
anti-inflammatory immune cells.
Where do all these omega-6 fats come from? The majority of omega-6 fats in peoples diets stem from baked
goods, grains, snack foods and candy. Soybean oil which is found in nearly every processed food that we
eat is the prime culprit for omega-6 fats. Amazingly, over 20 percent of all the calories (not just fat) in the
American diet comes from soybean oil alone! Cutting out omega-6 fats from your diet is surprisingly easy.
Simply avoid all packaged carbohydrates like wheat bread (even whole wheat bread has added soybean oil),
potato chips, cookies and crackers. Indeed, many of these foods are high in the glycemic index and should
be avoided, anyway!
To get your carbohydrate fix, go for whole grains that are low in omega-6 fats. These include brown rice,
quinoa, millet and barley. Also, you can get plenty of carbohydrates from nutrient-rich sources like
vegetables and low glycemic index fruits.
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Chapter 7
Superfoods to Fight
Inflammation
Now that weve established the importance of choosing the right fats for inflammation-reduction, its time
to shift gears a bit. In addition to eating more omega-3 fats and cutting down on omega-6s, you can wage an
all out war on inflammation and high blood sugars by including anti-inflammatory superfoods into your
diet.
Its important to note that even though these foods do have anti-inflammatory superpowers, theyre not able
to make up for a subpar diet. So if you continue to eat high glycemic index junk food, avoid omega-3s and
keep that bulging belly, no amount of superfood is going to compensate for your pro-inflammatory lifestyle.
On the other hand, tossing in just 1 or 2 of thee superfoods will get you on the way to reversing the proinflammatory lifestyle in which you are living.
As I mentioned before, its very important to follow the 3 step power plan in later chapters to include low
glycemic index foods and indirectly tackle inflammation. But first I want to discuss foods that directly fight
inflammation.
Some of the foods I talk about in this chapter are the same as in that plan and you may therefore feel like
Im repeating myself. The reason I set things up in this way is that I want each part to be able to stand on its
own. So if you only want to follow the power plan or only want to focus on inflammation directly, you can
without confusion.
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Antioxidants are another nutritional buzzword that youve probably come across before. In plain English,
antioxidants are compounds found in plant foods that protect your bodys cells from damage. You see, its
not just bacteria, viruses and other germs that your body has to worry about. There are other bad guys
known as free radicals. Free radicals are simply healthy molecules that have lost an important part of
themselves (known as an electron). Free radicals will stop at nothing to steal electrons from the cells around
them wreaking havoc inside your body. Antioxidants have an extra electron that they donate to the free
radical, calming it down and defusing any further damage.
If you get enough antioxidants in your diet, your body has the weapons it needs to fight free radicals. The
long-term consequences of an antioxidant-poor diet extend beyond the increased risk of heart disease and
Alzheimers disease later in life (two diseases that disproportionally affect those with diabetes). People that
dont consume enough antioxidants in their diet from food also have sky-high levels of inflammation.
Like any situation where your body senses danger, it sends out its first response team: pro-inflammatory
cytokines. Having free radicals running rampant on a spree of destruction is no exception to that rule.
Research published in the medical journal New Horizons found that the levels of antioxidants in ones
diet were positively correlated with how much inflammation was present in their body. As you may expect,
those that ate the most antioxidants had the lowest levels of inflammation. And an animal study conducted
by the Federation of European Biochemical Societies discovered that an antioxidant-rich diet increased
insulin sensitivity and reduced Hgba1c in a group of diabetic rats. They also found that antioxidants
shielded the rats beta cells from damage boosting insulin production.
In general, dark or brightly colored vegetables should form the basis of your diet. This way, youll prevent
blood sugar spikes by eating a low-glycemic diet but youll also be fighting inflammation with your newfound
antioxidant friends.
Heres a list of some
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Spinach: Contains a slew of antioxidants that make free radicals cower in fear. Has also been found to
possess anti-diabetic properties.
Its important to note that while the veggies listed here are especially healthy, nearly every dark-colored
vegetable youll find is going to be a healthy choice for you.
Superfood Dosage: Aim for at least 8 servings of dark-colored vegetables per day (including at least 1 from
the list above).
Green Tea
Green tea has been used in Chinese traditional medicine since 1000 BC. Three thousand years later, we
now understand why green tea is so incredibly healthy. You may not be surprised to hear that its healing
powers stem almost completely from its incredibly high levels of antioxidants. Not only is green tea jampacked with antioxidants, but it contains a unique breed known as tea catechinsthat arent found
anywhere else.
According to the University of Maryland Medical Center, green tea catechins have been shown to
significantly reduce the risk of a laundry list of chronic diseases like cancer and liver disease. Not
surprisingly, dozens of research studies have shown that tea drinkers have significantly lower levels of
inflammation than non-tea drinkers and that drinking green tea is protective against Type 2 diabetes.
Research conducted by scientists at Toyama Medical and Pharmaceutical University in Japan tested green
teas affects on blood sugar in both animals and humans. They concluded that, The present study provides
evidence that green tea has an anti-diabetic effect. Although they werent sure why green tea prevented high
blood sugars they hypothesize that its mostly due to green teas ability to knock out inflammation.
Superfood Dosage: At least 3 cups per day of strong green tea or 750 mg of green tea extract.
Beans
Beans are one of the most underrated foods in the food supply, especially for people with diabetes. With socalled health foods like acai and goji berry stealing headlines, poor beans are largely ignored despite the fact
that they are one of the best sources of dietary fiber, antioxidants and protein diabetics can get.
A study conducted by the USDA (your tax dollars at work!) tested antioxidant levels in 100 foods commonly
eaten in the US. To their surprise, black beans, kidney beans and red beans all found themselves in the top
10 list of most antioxidant-rich foods on the planet.
But beans benefits dont stop with antioxidants. Beans are also rich in compounds known as beta-glucans
that slow the digestion of carbohydrates in your body, reducing blood sugar impact. Its like reducing the
glycemic index of whatever you eat!
Beans also make your cells more sensitive to insulin. A study out of Pennsylvania State University found
that men who started eating beans had healthier levels of insulin after just a few weeks a direct result of
beans insulin-sensitivity boosting powers.
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If beans are new to you, dont start downing can after can like theres no tomorrow. Suddenly increasing
fiber intake is a surefire way to suffer from bloating and constipation. Gradually introduce a few bites at
mealtime until your body adjusts.
Superfood Dosage: c cooked beans 4 times per week.
Yogurt
Yogurt is a healthy addition to any diabetic diet. Yogurt is a convenient source of high-quality protein a
nutrient thats been proven to fight out of control appetites. But more important for our discussion of
inflammation is yogurts ability to burn off belly fat.
In 2005 researchers from the University of Tennessee set out to see if adding yogurt to ones diet could
enhance weight loss. To do this, they divided a group of overweight subjects into two groups. One group cut
their calories, keeping the rest of their diet the same. The other group also cut calories but added in three
servings of low-fat yogurt per day.
To everyones amazement (including the researchers) those that ate yogurt lost about 30 percent more fat
than the group that cut calories alone. Remarkably, yogurt boosted belly fat loss by 81%! Needless to say,
this lost belly fat dramatically improved levels of inflammation in the volunteers.
Also, another study in a group of diabetics found that eating a vitamin D-rich yogurt every day boosted
insulin production and significantly lowered short-term and long-term blood sugar control.
Theres no question that yogurt is a fantastic choice for diabetics looking to decrease belly fat, inflammation
and blood sugars. However, that doesnt mean choosing any yogurt off the shelf is going to benefit you.
Many commercial yogurt brands add heaping amounts of sugar (often in the form of high fructose corn
syrup) into their products to make them taste better. As a diabetic, you obviously want to steer clear of any
yogurt that has any sugar added to it. Green yogurt, with twice the protein and half the carbs of most yogurt
brands, is ideal. While the flavor is stronger than most mass-produced yogurt you may be used to, tossing in
some fresh berries or low-sugar granola can add some healthy flavor to it.
Superfood Dosage: 2 cups of fat-free, no sugar added Greek yogurt daily.
Olive Oil
As weve seen, omega-3 fats are anti-inflammatory superstars. However, omega-3s arent the only type of fat
capable of knocking inflammation on its rear end. Mono-unsaturated fatthe kind found in olive oilalso
reduces your bodys natural production of cytokines.
More importantly, olive oil contains a unique compound scientists call oleocanthal. In fact, a scientist at the
University of Philadelphia found that oleocanthal has the same anti-inflammatory properties as popular over
the counter painkillers like Ibuprofen without the nasty side effects that these synthetic drugs bring to the
table.
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When choosing olive oil, go for the good stuff. Extra virgin olive oil from reputable brands contains
significantly more oleocanthal than generic bottled plain old olive oil.
Superfood Dosage: 2 tbsp extra virgin olive oil once per day.
Red Wine
Doctors have been telling their patients for decades to drink a glass of red wine per day to protect their
heart. Until only recently, they had no idea how red wine did its heart health boosting. It turns out that red
wine contains one of the most powerful anti-inflammatory compounds known to man: resveratrol.
In animal studies, resveratrol has been shown to dramatically reduce inflammation. In fact, scientists from
the University of Buffalo have found that resveratrol works by turning off a gene that promotes
inflammation. Red wine and olive oil are a fantastic anti-inflammatory pair as red wine shuts down the
inflammation process from the beginning and olive oil shuts down any inflammation that sneaks through.
Important for diabetics, however, is that red wine attacks high diabetic blood sugar directly as well as
indirectly via reduction in inflammation. A study conducted by the University of Natural Resources and
Applied Life Sciences in Vienna found that a single small glass of red wine had more anti-diabetic
compounds than most popular prescription drugs.
Please note that drinking wine isnt appropriate for everyone. Check in with your doctor before you start
drinking red wine.
Superfood Dose: 1 small glass of red wine once per day.
Papaya
Papaya is the best way for you to satisfy your sweet tooth and put the squeeze on inflammation at the same
time. No other food on Earth contains as much papain as papaya. What is papain? Papain is a natural
enzyme that breaks down the proteins in your body that promote inflammation.
In fact, papain is being used more and more in Western medicine to help people reduce inflammation after
severe trauma. Be sure not to go crazy with papaya as it is very high in sugar. You only need to eat papaya a
few times per week to reduce inflammation and blood sugars.
Superfood Dosage: 1 - 2 cup servings 3-4 times per week.
Blueberries
When it comes to sheer amounts of antioxidants, blueberries cannot be topped. Just a few handfuls of
blueberries is like dropping a nuclear bomb on top of your bodys free radicals. Not surprisingly, blueberries
have been shown in dozens of studies to naturally reduce inflammation.
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And even though they contain significant amounts of sugar, theyre actually effective at dropping high blood
sugars. An eye-opening study published in the The Journal of Nutrition investigated the effects of
drinking a blueberry smoothie drink in a group of diabetics. Those that drank the smoothie twice daily
found that their insulin sensitivity shot up by an astounding 10 percent in just 2-months even though the
subjects didnt lose weight or make any other changes in their diet and lifestyle.
To maximize blueberrys anti-inflammatory properties, opt for organic blueberries and/or wild blueberries.
You can also buy them frozen if theyre out of season. The USDA found that frozen product contains the
same amount of nutrients as fresh.
Superfood Dosage: 2/3 cup serving once per day.
Ginger
Like green tea, ginger has been a Chinese medicine staple for millennia. While its primarily used to spice
up otherwise bland dishes, scientists now appreciate ginger because its so effective at reducing
inflammation.
Ginger contains gingerols a family of anti-inflammatory nutrients that scientists are still sorting out.
However, they already understand that ginger is extremely effective at reducing chronic inflammation. A
number of studies are underway as I write this that are seeing just how effective ginger is as a treatment for
high blood sugar.
You can take a ginger extract or simply incorporate ginger into the dishes that you already make.
Superfood Dosage: 1-2 tbsp once per day
Almonds
When it comes to being an anti-inflammatory and anti-diabetic superfood, almonds have it all. High in fiber
to slow digestion? Check. Healthy fats to reduce cytokines? Check. Protein to help with satiety and weight
loss? Check. Antioxidants to help your body naturally reduce inflammation? Check.
Researchers at the University of Toronto found that a few handfuls of almonds were as effective at reducing
chronic inflammation (measured via C-Reactive Protein levels) as Lipitor a commonly prescribed statin
drug. Even better, another study found that almonds and other nuts dont promote weight gain even
though they happen to contain quite a bit of fat. Unlike other fatty foods, your body doesnt absorb all of
the fat from almonds but it does absorb the anti-inflammatory nutrients found within them.
Superfood Dosage: 1-2 handfuls of raw almonds (no salt or sugar added) once per day.
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Chapter 8
A Note about
S y n d r o m e X
Theres one other diabetes-related concern I should mention, something a few people have been dealing
with where I work out: Syndrome X. Also known as the Insulin Resistance Syndrome and Metabolic
Syndrome, Syndrome X has many of the same symptoms of pre-diabetes and diabetes.
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If
you
are
insulin
resistant,
you
are
at
a
higher
risk
of
diabetes
but
you
may
still
produce
enough
insulin
to
maintain
a
normal
blood
glucose
range.
S YNDROME X T REATMENT
There is no magic pill to cure Syndrome X, but adapting the methods I teach in this guide can prevent and
reverse it. But first, lets review a few general targets:
The measurement to be concerned about is your BMI. Your long range target should be achieving a
BMI of less than 25. You can get started now by measuring your body mass with the BMI
online
calculator.
Your
daily
cholesterol
target
should
be
less
than
200
mg
per
day.
To
cut
out
fats,
aim
for
daily
intake
of
less
than
7
percent
of
daily
calories
from
saturated
fats
and
25
to
35
percent
from
all
fats.
Add
foods
high
in
soluble
fiber,
including
whole
grain
cereals,
fruits
and
vegetables.
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Chapter 9
lost 52 pounds.
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50
McCulley
was
able
to
reverse
his
Type
2
diabetes
within
just
4
months!
That
was
back
in
2002.
Today
hes
still
diabetes-free,
lives
a
healthy
lifestyle,
has
normal
blood
glucose
levels
and
still
requires
no
medication.
His
story
was
only
one
of
the
big
things
that
motivated
me
to
find
a
natural
cure
for
my
mother
and
eventually
lead
to
writing
this
book.
So
thank
you,
McCulley.
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Increasing
your
activity
level
is
essential
for
this
to
work. In a study released in the January
2010 edition of Sports Health, Dr. Karl B. Fields reports on several positive effects of exercise on insulin
production. First, during exercise, insulin is suppressed enabling more insulin to be released from the liver.
At the same time, the muscle cells become more sensitive to insulin allowing for a more efficient use of
glucose.
Aerobic exercise can increase insulin sensitivity. Paired with good nutrition and a balanced diet, regular
exercise helps restore normal glucose metabolism and reduces body fat. Resistance weight training
another good form of exercise also decreases body fat and raises the metabolism. For diabetes
management, this can mean the difference between medical management and lifestyle management. Which
would you really prefer?
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Chapter 10
Respecting the clear
link
between
fitness
level
and
the
prevention
of
pre-diabetes
and
diabetes.
The
studies
connecting
healthy
diet
and
exercise
to
diabetes
prevention
and
correction
have
been
piling
up
for
years.
53
A
slice
of
whole
wheat
bread
is
80%
starch,
which
converts
rapidly
to
glucose
-
faster
than
table
sugar
or
sucrose.
Starch
is
the
primary
ingredient
in
bread,
rice,
pasta,
and
other
flour-
based
products.
To begin the turning back your diabetes, its logical to limit these types of products early on.
A great deal of research has shown the benefits of a diet with a wide variety of raw
veggies/fruits,
vitamins,
supplements,
and
herbs
to
reverse
diabetes!
Vegan diets (meaning no
meat or dairy products) stack up well in diabetes lifestyle studies when compared to the American Diabetic
Associations diet, which stresses low saturated fats but limits whether meat or poultry should be roasted or
slow cooked. While vegan eating features plenty of vegetables and fruits, it also requires significantly less
high-heat cooking, as heat can be an obstacle to your blood glucose goals.
When
it
comes
to
food
intake,
research
has
shown
that
another
successful
type
of
healthy
diet
for
diabetics
is
a
Mediterranean-style
diet. This includes nuts, fresh (preferably organic)
vegetables in healthy, abundant quantities and healthy oils such as olive and coconut. This diet often also
includes a lot of fish, which gives you omega 3. Given a choice, most doctors will choose a low carbohydrate
diet like this over a low fat diet.
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Balance
your
new
eating
style
with
moderate
quantities
of
fat-related
products.
Its best if
fats equal (at most) around 25-35% of your daily calorie intake and saturated fats less than 10%. This means
less of foods like butter, chicken fat, cheese, ice cream, cookies, and chips. This kind of diet - when
combined with exercise - helps prevent and curb pre-diabetes and diabetes, even though it can mean big
changes in eating habits. But remember it will lead you to a life free of diabetes, so it will be worth it, wont
it?
In case youre thinking youll be eating practically nothing, dont despair! Youll be slowly adding your
favorite foods back in time as soon as youve lowered your blood sugar levels to that magic
number
of
100. Then youll be able to have an occasional treat or even a simple sandwich again
H OW R AW C AN Y OU G O ?
This is why the number of raw food enthusiasts is going through the roof. Theyre beginning to include raw
animal foods in their diets from raw eggs moving up to raw meat. Their rationale is that animals eat their
food in a raw state so they must be getting nutrition were missing. This goes for marine-based food as well.
While you cant argue with the facts that doing this reduces AGEs and glycation, theres a concern here
as to the safety of adding some of these raw foods to a human-based diet. On the positive side of AGE and
gylcation, youll definitely want to include these in your diet:
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Nuts
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56
Chapter 11
An
Introduction
to
the
Ultimate
Diet
Programs
Concepts
&
Rules
During Phase 1, getting to that important first goal of 100 is a biggie. Yes, you must give up a bunch of your
favorite foods. BUT, the reward of reaching your first goal is to slowly add things back, finding what works
and what wont, while steadily creating a life thats healthy, free of diabetes.
Eliminating foods isnt fun, especially when theyre foods you love like bread, crackers, cookies, cereals,
pasta all flour-based foods. But it isnt permanent. Just for now, until you achieve that first important
goal of 100.
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Once
you
get
your
blood
sugar
level
down,
youll
enter
Phase
2
and
begin
adding
things
back
SLOWLY, so your blood sugar doesnt rise again. If you add something back
and your blood sugar rises, youve identified a culprit that stands between you and kicking
your diabetes for
good.
When
you
get
to
Phase
2
and
reintroducing
foods,
low-fat
dairy
foods
and
whole
grains
will
be
back
on
the
menu
and
they
wont
add
AGEs.
Theres
one
thing
to
point
out
about
eating
in
all
three
Phases.
Dont
go
more
than
3
or
4
hours
without
eating
during
waking
hours.
Waiting
until
youre
hungry
will
likely
mean
overeating,
overloading
the
pancreas.
Some
researchers
and
health
practitioners
believe
eating
less
food
at
meal
times
than
normal
(especially
at
dinner)
will
reduce
blood
sugar
levels,
which
makes
sense
since
youre
adding
less
food
that
will
convert
to
sugar
in
the
first
place.
While
the
recipe
for
beating
diabetes
looks
simple,
the
process
can
take
a
few
months
to
many
years.
Thats
because
the
human
body
is
a
complex
system
fighting
a
complex
disease.
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Heavy emphasis on foods with healthful proteins and fats. Conversely, your
carbohydrate intake will be strictly limited.
Purpose:
To get your fasting blood glucose down to 100, when tested by your doctor
health
and
sound
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Lets start with vegetables (preferably organic or at least natural- not canned). Try to get from 1 to 3 grams
per serving, which is a half-cup to a full cup per serving. Eat these raw in salads as much as you can,
although steaming or sauting them certainly is allowed. Just remember that heat from cooking doesnt
necessarily aide your goal.
Broccoli
Tomatoes
Spinach
Eggplant
Cabbage
Cucumber
Kale
Onion
Artichoke Hearts
Chard
Green Beans
Cauliflower
Asparagus
Avocado
Brussels Sprouts
Cilantro
Lettuce greens
Sauerkraut
Carrots
Celery
Scallion
Snow Peas
Consider steaming any of these, then lightly drizzling on one of the following
healthy oils before serving.
Sesame oil
Walnut oil
Avocado oil
Cayenne
pepper
can
stimulate
and
improve
blood
circulation
(crucial
for
diabetics).
Ginseng
root
known
as
the
root
of
life
has
been
proven
to
improve
blood
sugar
control
and
glycosylated
hemoglobin.
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Ginger root
Unsweetened vinegar
Ketchup (1 Tablespoon)
Dill pickles (unsweetened)
Horseradish
Mustard
Taco sauce (2 Tablespoon)
Sugar substitutes (calorie free)
Hot sauce
Low calorie salad dressing (2 Tablespoons)
This helps cut down on toxins often associated with conventional meat.
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61
It
also
gives
your
body
added
omega-3s,
healthy
nutrients
associated
with
fish
and
flax.
Grazing
animals
ingest
alpha-linolenic
acid
(LNA),
an
omega-3
that
protects
against
heart
disease
and
is
also
believed
to
reduce
insulin
resistance.
Watch the amount of protein you eat. Too much of a good thing is still too much. Proteins take longer to
convert to sugar but they do get there.
Thought youd be stuck eating like a rabbit? Not to worry. Here are some other proteins you can have.
Free-range poultry
Salmon
Mackerel
Sardines
Anchovies
Tofu
Eggs (be sure theyre organic and consider those with added omega-3s)
You might put together a tofu scramble or mix up some cooked black beans with it, adding some garlic and
tomato for flavor.
With all youve got so far, you can make some pretty tasty stews, chili with beans and meat, and so much
more! And you thought youd be deprived?
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Drinks:
-
-
-
-
-
Bouillon or broth
Seltzer water
Diet soft drinks
Teas
Coffee or tea *
Sweet
substitutes:
**
-
-
-
-
Sugar-free gum
Sugar-free pancake syrup (1 to 2 T.)
Sugar-free Jello
Sugar-free jam / jelly (2 Tablespoons)
*
Caffeine
raises
blood
sugar
levels,
so
be
careful
how
much
you
take
in
every
day.
**
Regarding
sugar-free
substitutes,
you
may
want
to
avoid
these
altogether.
Most
of
the
foods
with
these
are
jam
packed
with
carbohydrates.
If
youre
shopping
for
sugar
substitutes,
look
at
the
carbs,
not
the
calories.
And
be
aware
that
theyre
not
the
healthiest
foods
around
they
have
chemicals,
additives
and
other
toxins.
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Coconut oil will not contribute to diabetes, Fife writes, (and) helps regulate blood sugar, thus lessening
the effects of the disease. It puts less demand on the enzyme production of the pancreas, he continues.
This reduces the stress on the pancreas during mealtime when insulin is produced most heavily, allowing
the organ to function more (efficiently).
Fife also pointed to a study published by the Journal of Indian Medical Association that showed a sharp rise
in diabetes in India when traditional cooking oils such as coconut oil were abandoned in favor of
polyunsaturated vegetable oils.
Honey
Another remedy is gaining popularity. Honey the unfiltered kind has been used as a natural remedy for
centuries throughout the world for a variety of health problems.
In many countries, diabetics regularly and successfully substitute honey for sugar. When eaten regularly over
several weeks or months, honey will lower blood sugar and HbA1c levels.
Research studies using humans have shown that honey consumption will result in lower blood sugar levels
by as much 60 to 100 at 60 and 90 minutes after ingestion of a comparable amount of sucrose. Thats
because honey is directly converted to liver glycogen and does not raise blood sugar levels like sucrose.
Note: In the United States, many doctors disagree about the benefits and use of honey by diabetics. The
Mayo Clinic, for example, is on the negative side. Since honey contains carbohydrates, they caution using it
in moderation only. Since honey is sweeter than sugar, you end up using less of it anyway.
Dr. Ron Fessenden, MD, MPH, takes the opposite viewpoint, saying:
Diabetic
patients
should
simply
ask
their
doctor
if
fruits
are
permitted
in
their
diets.
Since
the
question
is
rhetorical,
they
(know)
honey
is
permitted.
A
tablespoon
of
honey
consists
of
nearly
the
same
carbohydrate
content
as
a
cupful
of
quartered
raw
apple.
The
diabetic
patient
can
be
assured
that
consuming
honey
will
produce
a
significantly
lower
blood
sugar
response
than
an
equivalent
amount
of
sugar
or
other
glucose
rich
starches.
Unfiltered summer honey has additional benefits, in that it contains a number of vitamins and trace
minerals critical for diabetics. These include:
Chromium
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Dr. David Baer, from the USDA Human Nutrition Research Center, stated at the First International
Symposium on Honey and Human Health in January 2008, Experimental evidence suggests that
consumption of honey compared to other sweeteners may improve blood sugar control and insulin
sensitivity.
Nuts
Nuts are often considered a perfect food, particularly for aiding diabetes issues. Moderate daily servings
(averaging a handful (about an ounce of 10 or 12 nuts such as almonds, peanuts or other tree-related nuts)
are recommended. They provide a combination of protein and healthy fat and can easily be carried as a
snack.
Almonds and walnuts top the list of the most beneficial nuts for diabetics. A 2008 study published by the
Archives of Internal Medicine showed benefits of adding nuts (especially walnuts) as a fat source.
Theyre high in:
Protein
Fiber
Healthy
monounsaturated
fats,
which
lower
bad
LDL
cholesterol
while
raising
good
LDL
cholesterol
Vitamin E, an antioxidant
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A
case
study
in
2002
at
Harvard
bears
out
this
nutty
practice.
Women
who
ate
at
least
5
ounces
of
peanuts
and
peanut
butter
per
week
were
able
to
reduce
their
risk
of
developing
Type
2
diabetes
by
21
%
more
than
women
who
rarely
or
never
ate
peanuts
and/or
peanut
butter.
The same study conducted by Frank Hu of Harvards School of Public Health found that women who
regularly ate almonds, walnuts, pecans, pistachios, cashews and other tree nuts cut their risk of Type 2
diabetes 27% more than women who rarely if ever ate them.
Nuts are higher in fiber and magnesium, and rate low on the glycemic index. Heres a list of some of the
most beneficial kinds of nuts for pre-diabetics and Type 2, along with carbohydrate counts per serving size (2
tablespoons). This will help you see how to include them in your daily food intake.
Almonds
Cashews
Coconut
Hazelnuts
Macadamia nuts
Peanut butter
Peanuts
Pecans
Pine nuts (pinions)
Pistachios
Walnuts
1.4 grams
5 grams
0.7 grams
1.2 grams
0.9 grams
4.3 grams
1.8 grams
0.6 grams
1.7 grams
3.1 grams
3.1 grams
Vinegars
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White and red wine vinegar are also excellent aids to squelching diabetes. Their main ingredient acetic
acid lowers blood sugar. Even though you may prefer cider, balsamic or rice vinegar, theyre less acidic, so
are less likely to help here. But pure lemon or limes another good choice. Three to five tablespoons a day
go a long way to helping stabilize diabetes.
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68
Lunch
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69
Dinner
70
Youll be able to begin planning colorful, delicious meals for Phase 1, Phase 2 and beyond. And youll be
well on your way to creating that diabetes-free lifestyle youve been dreaming about!
Fruits
Vegetable
Apples
oils
Conventional
Tortilla
Most
wheat products
Bread
Cornbread
Papaya
Watermelon
Cantaloupe
Oranges
Peaches
Beets
Bananas
Corn
Cherries
Peas
Pears
Grapes
Figs
Pretzels
Prunes
Popcorn
Dried
Pineapple
Grits
Loganberries
Canned soups
Pomegranates
Okra
Tangerines
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71
Grapefruit
Strawberries
Dairy
Yogurt
Milk
broiled, oven-roasted
and poultry
Doughnuts
Cake
Mayonnaise
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Butter
Frozen
72
Two weeks to four months. Everyone reacts differently, so how much time it
takes for you to see results will vary.
What to eat:
Good carbs that will steadily increase your daily carbohydrate from 20 grams per
day to 40.
Purpose:
To maintaining control of your blood sugar at 100 or lower (around 80), while
adding
back
some
of
your
favorite
foods!
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During Phase I, you may have fretted about the foods you took out of your diet. As youll see during Phase
2, a lot of foods are back. At this point, you should start to see the connection between how what you eat
impacts your overall health. The important thing is not to starve yourself. Starving yourself is never a good
idea, but when youre diabetic, its a recipe for disaster. You
have
to
feed
your
body
for
fuel
in
order
to
keep
going.
Its
just
that
simple.
While 40 grams a day may not fill you up as much as that sub sandwich or bowl of macaroni and cheese,
youll be doing your body a big favor by stabilizing your blood sugar at this level before graduating to an
intake of 60 grams of carbs per day. Even better, youll avoid the bloated feeling that usually goes along with
bad carb overload.
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Its possible to adhere too closely to the GI. For example, baked potatoes are 125 on the GI. However, a
boiled potato will help you feel full and keep you from overeating. Furthermore, if you put your boiled
potatoes in the fridge and toss them with a vinegar-based dressing, the rate at which the glucose from those
potatoes enters your bloodstream will plummet. It's all in how you prepare your food.
Once you have gotten your diabetes symptoms under control, the GI can keep you on track. You
can
bring
carbs
back
to
your
diet
without
triggering
your
diabetes
again.
Here are some tips to follow:
To
gain
the
benefits
of
fiber,
avoid
sugary
breakfast
cereals
and
use
ones
based
on
oats,
barley
and
bran
instead.
Similarly, use whole grain breads for toast in the morning or sandwiches for lunch.
Reduce
or
avoid
the
amount
of
hot
potatoes
you
eat,
as
the
starch
can
have
an
adverse
affect
on
your
blood
sugar.
Eat plenty of fruits and vegetables (as long as their GI isnt too high).
Try Basmati and Doongara rice. Both of these rices are bred to have low GI values.
Instead of a main course, try pasta as a side dish. There are a number of tasty whole grain pastas on the
market, so you wont miss traditional white flour pastas.
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P HASE 2 R EC AP
Increase
your
carb
intake
from
20
grams
to
40
grams
a
day,
and
eventually
to
60
grams
daily.
Do
this
according
to
your
success
with
steadying
your
blood
glucose
level
at
or
below
100.
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PHASE 3: Go!
DIABETES-FREE FOR LIFE
Time
Commitment:
What
to
eat:
A lifetime make eating like this is a way of life for the rest of your life.
Toxin-free proteins cooked using low heat methods, healthy fats, more good carbs
like fresh veggies, whole grains, white/red wine vinegar and butter substitutes such as
coconut oil.
Purpose:
Maintain a glucose level under 100 (70 to 85 is optimal) while loosening the reins on
food, particularly carbs.
Now is the time to have fun with food and learn how to make this way of eating a part of your life forever.
Phases 1 & 2 of this plan will help you find what works best for you when its time to make dinner or have a
snack. Instead of reaching for the frying pan, invest in a slow cooker. Discover new favorite creations such as
a creative salad combination tossed with white wine vinegar. Beef stew, chili, soups made in new and
exciting ways will open up all kinds of culinary doors and become a natural part of life that you look forward
to.
Consider the case of Allen, a stock broker from Michigan. Diagnosed with diabetes at the age of 56, his
blood sugar was 190, twice the normal level. Allens health problems didnt stop with his diabetes; he was
overweight and had off-the-charts cholesterol and triglycerides (277 and 332 respectively).
Allen knew he had to make better lifestyle choices. For breakfast instead of bacon and eggs, he ate whole
grain cold cereal and soy. He brown-bagged it at work for lunch instead of feasting on fast food (Allen not
only saved his waistline, he saved a few bucks in the process). His dinners consisted of fresh vegetables,
beans, brown rice, seafood, soup and salad with whole grain bread.
While Allen wasn't a vegetarian, he ate small portions of lean meat and chicken once a week. He also cut
out all fruit, fruit juice, dried fruit, maple syrup, molasses, honey, Stevia any and everything sweet.
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While cutting out all natural forms of sugar worked for Allen, everyone is different. You may be able to
handle having small amounts of fruit with no problem so long as theyre low on the Glycemic Index.
By making these simple lifestyle changes, without almost no effort at all, Allen had lost more than 20
pounds in a couple months. He didnt go hungry and ate as much as he wanted, just eating food that was
good for him.
According to a recent study, Type 2 diabetes can contribute to accelerated mental decline and dementia.
This is thought to be due to the excessive production of insulin, which leads to amyloid-beta protein, a
substance that forms plaques on the brain and is typically associated with Alzheimers.
What can we learn from these tests? For starters, your blood sugar levels can affect your thinking and overall
mental capacity. If one unbalanced meal can reduce your brainpower, youll really need to think about when
and where to indulge your sweet tooth.
P HASE 3 R ECAP
Use
white
wine
vinegar
when
cooking,
as
it
will
release
glucose
into
your
blood
stream
at
a
slower
rate.
Cultivate eating habits that will contribute to optimal blood sugar levels.
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Chapter
12
Powerful Herbal
S u p p l e m e n t s
Dietary supplements can do your brain and your body a world of good. They provide excellent support for
your new way of eating. Read on to learn the best supplements to take for better blood sugar, increased
brain capacity and many other benefits!
Unless otherwise specified, always try to take your supplements with a meal. Depending on the vitamin,
taking them on an empty stomach can lead to nausea or an upset stomach.
In addition to figuring what type of supplement to take and how much, time is another important factor in
their effectiveness. You wont see results overnight; in fact it
can
take
months
for
supplements
to
kick
in
and
do
their
job.
Allen, the stockbroker from Michigan that I mentioned, incorporated supplements into his routine. Among
those he took were acetyl-L-carnitine, soy isoflavones, vitamin B complex, CoQ10, guggul lipids, beta glucan,
beta-sitosterol, vitamins D and E, flax oil, vitamin C, acidophilus and glucosamine.
Using supplements in conjunction with the Beat Diabetes Program will:
1)
Help
you
achieve
consistent
blood
glucose
testing,
2)
Enhance
your
healthier
eating
habits,
and
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3) Work faster and do your body more good if youre exercising, too.
Chromium Picolinate
Chromium picolinate is highly recommended for individuals with diabetes. The reason why chromium
seems to be so effective is because it bonds insulin to your cell walls so insulin receptors can take in glucose.
In many cases, it has been found to lower blood sugar within the first three months of use. Indeed, doctors
suggest you use chromium picolinate for a minimum of three months before you should expect to see
tangible results.
Studies indicate that chromium picolinate taken in concert with prescription drugs can actually make the
medication more potent. Chromium supplements could mean smaller doses of such common diabetes
medications as metformin, insulin and sulfonylureas. If you are taking medicine for your diabetes, using
chromium picolinate at the same time, your blood sugar might dip too low, so monitoring it with your
home testing device is critical.
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Though chromium is available in such foods as egg yolks and beef, youd have to eat a lot of steak and eggs
(not that you should!) to get the same effects as a chromium supplement. Even more important, your body
will absorb chromium faster and more efficiently in a supplement form.
Chromax
Chromax
is
another
supplement
that
has
proven
successful
in
the
prevention
and
treatment
of
diabetes.
A
number
of
studies
show
how
chromium
(or
chromium
picolinate)
helps
in
insulin
regulation.
In
fact,
theres
a
growing
belief
that
diabetes
is
sometimes
attributed
to
chromium
deficiency.
The
FDA
recommends
the
typical
adult
should
take
20
to
40
micrograms
per
day,
though
studies
show
that
diabetics
benefit
from
taking
200
mcg.
Pycnogenol
Derived from the bark of French maritime pine trees, pycnogenol is bursting with the antioxidant
oligomeric procyanidins or OPCs, an inhibitor to high glucose. OPCs also improve the bodys small blood
vessels and protect them against such diabetes complications as kidney and nerve damage, vision loss and
amputation.
Of the nearly 200 studies conducted on pycnogenol over the years, the results have shown time and time
again its ability to lower cholesterol, reduce high blood pressure and manage blood glucose. Pycnogenol also
appears to diminish or stop retina leakage, which can result in blindness. Pycnogenol has also been used to
treat to diabetic ulcers and open sores.
Alpha-lipoic Acid
When you have diabetes, the damage done to your cells is mostly oxidative. In other words, the insulin
resistance removes electrons from molecules, leaving behind unstable cells that dont process insulin
correctly and result in persistent cell inflammation. Alpha-lipoic acid combats this process and makes it
possible for insulin to function properly.
Recent studies point to alpha-lipoic acid as a hunter of sorts against the harmful glytoxin cells that are the
result of unprocessed food in the body (grilled meats are a prime culprit in this process.) This is why slowcooking and steaming foods is better for you, since it wont open the door to these harmful toxins.
It is recommended you take up to 600 milligrams a day, spread out across a couple of doses.
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Magnesium
Magnesium is one of the most important minerals necessary to keep the body functioning. Among its
roughly 300 uses within the body is its ability to regulate muscle and nerve function, blood sugar levels,
heart rhythm and bone health. Research indicates low magnesium levels can cause higher glucose levels if
you already have pre-diabetes or diabetes. A 16-week course of magnesium was found to improve insulin
function and reduce blood sugar. Magnesium also helps lower blood pressure.
Foods like nuts, seeds, and leafy greens such as spinach are an excellent source of magnesium. So while you
may want to stock up on these types of foods, watch your doses when you take supplements. Overdoing it
on magnesium can bring on diarrhea, low blood pressure (which believe it or not, can be a problem) nausea
and other side effects.
A recommended dose of magnesium falls between 350 to 500 milligrams a day, depending on your needs. It
may take you some time to figure out what works best for your system so that you dont wind up with an
upset stomach among other things.
For the best results, try to find a supplement that combines magnesium, calcium and vitamin D. This
combo is believed to have a restful effect on the body, allowing you to reserve energy. While it wont make
you drowsy, its best to take this type of supplement at night for a more restful sleep.
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55
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water, 1 cup
Potato, baked with skin, 1 medium
Peanuts, dry roasted, 1 oz
Peanut butter, smooth, 2 tablespoons
Black-eyed peas, cooked, cup
Yogurt, plain, skim milk, 8 fl. oz
Bran flakes, cup
Vegetarian baked beans, cup
Brown rice, long-grain, cooked, cup
Lentils, mature seeds, cooked, cup
Avocado, California, cup pureed
Kidney beans, canned, cup
50
50
45
45
45
40
40
35
35
35
35
Acetyl L-Carnitine
Otherwise known simply as carnitine, this supplement is a derivative of the amino acids, lysine and
methionin and is responsible for the bodys energy production. It helps lower insulin resistance and fat
content. In fact, many holistic practitioners include it in supplement therapy due to its fat-burning
properties.
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Carnitine also has positive effects on the neuropathy associated with diabetes. Studies show that people with
diabetes who took 500 to 1,000 milligrams, three times a day saw a decrease in the pain caused by
neuropathy. Additionally, carnitine can help restore nerve cells damaged by high blood sugar.
Carnitine has also been shown to halt the effects of glycation and AGE and some cardiologists believe it can
decrease the effects of congestive heart failure. For maximum affect, take 2,000 milligrams daily of acetyl Lcarnitine, the preferred form of the supplement.
Ginkgo Biloba
When you think of ginkgo biloba, youre likely to think its powers are limited to enhancing memory.
However, according to a 2006 study, when taken in conjunction with Metformin, a common diabetes drug,
the diabetes biomarker hemoglobin A1C dropped by half a percentage point.
Ginkgo biloba shouldnt be taken if youre also taking such blood thinners as coumadin or warfarin because
ginkgo biloba is a natural blood-thinner. If you have diabetes, the recommended dose is 40 to 80 milligrams
three times a day or 120 milligrams twice a day. Try to find a standardized extract with 24 percent ginkgo
flavoglycosides.
Gymnema Sylvestre
Grown in Southeast Asia and used mostly in Australia, Japan, India and Vietnam, this herb is a natural
extract remedy for arthritis, diabetes and gout. The saponin compounds (phyto-chemicals found in most
vegetables, beans and herbs) found in gymnema sylvestre regulate blood sugar levels by literally stepping in
to intervene at the insulin receptor point and act as an antiviral and antibacterial agent.
Research on gymnema sylvestre and its impact on diabetes have been around for 75 years and recent
research suggests it can revive pancreatic function. You should take two doses of 260 milligrams daily, after
breakfast and after dinner.
Benfotiamine
A form of vitamin B-1, this little known supplement has been known to improve blood flow in people with
diabetes. It also stems the oxidation effects that come with eating foods filled with glytoxins or AGE.
Additionally, it can decrease cell and small blood vessel inflammation. People with diabetes are at high risk
for complications from kidney, nerve and eye complications, which makes benfotiamine ideal for them. It is
suggested 400 milligrams per day is an effective dose.
Mulberry
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Mulberry in the form of powder or leaf extract inhibit enzymes that release too much glucose into the
bloodstream. While scientists agree to its medicinal qualities, the challenge is to create a form of mulberry
that delivers effective amounts of the enzyme inhibitor. According to the Diabetes Care Journal, a mulberry
leaf extract reduced blood sugar spikes after a meal by 44 percent. In order to take advantage of the benefits
offered by mulberry, buy a mulberry leaf extract in a 30 to 1 concentrate standardized to have two percent of
moranoline and take 100 milligrams two times a day.
Fenugreek Seeds
Long used in ayurvedic and traditional Chinese medical treatments, research done within the last 20 years
has proven the seeds ability to lower blood glucose levels and triglycerides. As an added benefit, it looks as
though they boost your HDL or good cholesterol. A powerful weapon in the fight to reverse diabetes, it is
recommended you take approximately two grams a day.
Asian Ginseng
Sometimes called Korean ginseng, this supplement can dramatically reduce blood glucose levels. The typical
dose is 200 milligrams of Asian ginseng extract standardized to four percent ginsenosides. The side effects of
ginseng taken at those levels include nervousness and excitability, though they will diminish over the course
of a few days. However, pregnant women and children should avoid ginseng unless it is taken under
doctors supervision.
Curry Leaves
These are useful to help in losing weight, which is helpful as obesity
is often a forerunner of diabetes. Its been shown that by eating 10
fully grown curry leaves every morning for at least 3 months, it will
prevent diabetes, especially the hereditary type.
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Burdock Tea
Lowers blood sugar, is a detoxifier and a diuretic. It also contains a high concentration of insulin.
Aloe Vera
That handy versatile plant - is a popular remedy for helping cure diabetes. It contains hypoglycemic agents
that reduce blood glucose levels, stimulating insulin secretion. Aloe Vera purifies the body, accelerating the
elimination of toxins and restores cells, strengthens the immune system and improves digestion and blood
circulation.
Cinnamon
Cinnamon was found by researchers over ten years ago to make fat cells more responsive to insulin. It
increases the conversion of glucose to energy by a factor of 20 times. It also blocks the formation of free
radicals, which helps slow the progression of diabetic complications. A spice found in almost everyones
spice rack, this potent seasoning metabolizes glucose and blocks cell damage from free radicals and
oxidation. Cinnamon has also been found to lower cholesterol.
R ECAP
Be
sure
to
take
the
proper
doses
in
the
proper
form;
too
much
or
too
little
of
a
supplement
can
cause
negative
side
effects.
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Luckily, some of your favorite foods are high in certain vitamins and minerals. When fending off diabetes,
eat a lot more of this good stuff!
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Chapter 13
G e t M o v i n g
Time
Commitment:
Purpose:
Remember, anything is better than sitting on the couch! With the Beat Diabetes Plan, there is a targeted
strategy for lowering blood sugar and actually decreasing the amount of time spent working out.
First, you have to get active. You might start by taking a vigorous walk around the block for 10-15 minutes.
Gradually increase both the amount of time and intensity of your walk (try to work up to jogging or running
if you can do it without provoking injury).
Try this routine for about a month before you progress to the next step, a key piece of the plan. Anytime
you start a new workout, always talk to your doctor to address any medical concerns.
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Next, divide your workout into eight, 30 second segments. During each segment, jack up the intensity as
much as you can for a 20 second interval before you tamp down for 10 seconds. Do the hard 20 second, 10
second rest sequence seven more times.
Tabata can be done with virtually any cardio activity a treadmill, elliptical machine, even swimming. The
point is, you have to go hard core for those 20 seconds (you should be breathing heavily) and keep active,
but with less intensity during the 10 second rest period. Just dont go so hard core during the 20-second
intervals that you cant get through all other segments.
As you can see, this is a totally different way of exercising. Though you may be tempted to go full blast at the
beginning, if you want long-term results, your best bet will be to pace yourself as you gradually build your
intensity.
For the last four minutes of your Tabata workout, you will want to cool down by doing some light stretches
or a slow walk or run. At this stage, you want to be able to carry on a conversation, but still feel as though
you are exerting effort. As your strength and stamina increase, your cool down might go at a slightly faster
pace than when you are starting out.
If you do the Tabata workout three times a week, you will see results fast (even if you only do it once a week,
youll still benefit.) You should still incorporate some sort of cardio activity such as walking, running or bike
riding.
Weight training is another way to add intensity and variety to your routine. Research shows that the
addition of three pound weights to your workout will give you lean muscle mass and better blood sugar.
As mentioned above, doing something is better than nothing, but the trick is to keep building upon your
progress and not to let yourself get bored. Find something you like such as rowing or running and stick to it,
but dont let yourself fall into a rut. Changing your routine will trick your body into burning more fat or
building more muscle and keep you
mentally motivated as well. Constantly challenge yourself and keep your eye on the prize: low blood sugar.
Let that motivate you to keep pushing forward.
R ECAP
Start
slowly.
Try
walking
10
minutes
a
day
and
gradually
increase
the
amount
of
time
and
intensity
Add Tabata to your workout, which focuses on shorter workouts at higher intensity
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Conclusion
The Science of
S e l f r e s c u e
The elusive cure to diabetes requires modern science to find a way to combat the bodys resistance to
insulin. Thanks to research, great progress is being made all the time. What if you could replace the faulty
beta cell with a cell transplant? What if gene therapy could identify the gene messing with your insulin
and fix it? Cell transplants and gene therapy are both promising technologies of the future.
Today, the most promising treatment for diabetes can be found in plant life. Blood glucose lowering effects
have been found in ancient Japanese flour, sweet potatoes and event Amazon forest plants! Fortunately, you
dont have to explore exotic cuisine and plant life to lower your blood sugar levels. Your local market has all
the healthy fruits and vegetables you need to reverse diabetes.
Supplement your healthy new diet with some of the herbs and vitamins available at your local health food
store or online, and incorporate physical activity to stimulate insulin naturally. Do these things and youll
very likely join the growing number of us whore beating diabetes through natural means. Your overall
health, budget and family will be glad you did!
And one more thing I wanted to mention to you before we end this guide. Its the issue of:
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