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Contents

Get More Free eBooks and Other Cool Stuff Introduction

What are the Symptoms of Type 2 Diabetes?
Six Simple Things You Can Do to Prevent Diabetes
Diabetes, What You Need to Know
Reversing Type 2 Diabetes
Top Five Diabetes Diet Tips for Creating a Healthy Meal Plan
The 30-Day Diabetes Miracle

Introduction
Sixteen million Americans have diabetes, yet only half are aware they
have the disease. Most people are not diagnosed as having diabetes
until they develop a life-threatening complication. Diabetes is one of
the leading causes of death in America today claiming more than
160,000 victims each year. In most of these cases, had the person
known they had diabetes, the complication could have been avoided.

In this eBook you learn the things you can do to prevent diabetes,
how to recognise the symptoms of diabetes, diet therapies for type 1
diabetes, and how to reverse type 2 diabetes.
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Contents

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What are the Symptoms of Type 2 Diabetes?
by Jeff Wilson
Type 2 diabetes, which is sometimes called non-insulin dependent
diabetes, is a condition that develops over time. Your body becomes
resistant to the effects of insulin resulting in increased blood sugar
levels. Family history of diabetes and obesity are two of the biggest
risks factors for developing type 2 diabetes.
Insulin is a hormone that is produced by the pancreas. Normally,
insulin levels fluctuate in relation to the amount of glucose in your
body. The level will increase after eating and decrease if no food is
being consumed.
The main function of insulin is to move the glucose to various
destinations throughout your body. If you have more glucose than
your body needs, the excess will be stored in the liver, where it will
be released as needed. It is a complex balance between the
pancreas, liver, insulin and glucose.
In type 2 diabetes one of two things can occur. Your pancreas will
stop producing the needed levels of insulin or your body will become
resistant to insulin. In both cases, the result will be high blood sugar
levels.
Your body has ways of telling you when something is wrong. It is
important that you know the symptoms of type 2 diabetes because,
the sooner treatment starts, the less damage will be done to your
body. The following paragraphs will give you an idea of what to look
for in type 2 diabetes.
Extreme fatigue is often an overlooked symptom of type 2 diabetes.
This is probably due to the fact that it is such a general symptom and
is associated with other factors such as busy lifestyle, not getting

enough sleep or stress. However, if you always feel tired and sleepy,
even after a good night's sleep, you should see your doctor.
A drastic change in weight is a good indicator of diabetes. You may
eat more because you are feeling hungry all the time. This will result
in weight gain. Excess fat in the tissues causes your body to become
even more resistant to the effects of insulin. The opposite is true also.
You may eat more than normal but start losing weight. This is due to
the fact that your muscles don't get enough glucose to exert energy
or grow.
Blurry vision is another sign of diabetes. High blood sugar levels will
pull fluid from tissues. This includes the lenses of the eye, making it
very difficult to focus. Most vision problems will be resolved once the
diabetes is treated. However, in a few cases, blindness can result
from diabetes, especially if it is left untreated.
Another symptom of type 2 diabetes is frequent infections or slow
healing infections and cuts. Diabetes interferes with the healing
process. Increased incidences of yeast infections is a big indicator of
type 2 diabetes.
If you notice that your gums are becoming red, swollen and inflamed
you need to see your doctor. Diabetes will increase the risk of
developing infections in your gums and in the bones that hold your
teeth in place.
Your body is an amazing , complex machine. Listen to what it has to
say. If you are experiencing any of the above symptoms, see your
doctor right away. The sooner treatment begins for type 2 diabetes,
the sooner your life can return to normal.

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Six Simple Things You Can Do to Prevent Diabetes
By Susanne Myers
Diabetes is a disease that strikes more people every year. It also
leads to severe complications such as heart problems, blindness,
kidney trouble, and amputation of limbs. Diabetes has a genetic
component that may make you more prone to the disease. It runs in
families and women who have had gestational diabetes are at risk as
well.

Can we prevent or delay the onset of diabetes? Yes, there are some
simple things you can do now that will allow you to avoid or delay this
disease.
1.
Look at what you are eating. Eat smaller portions; you can
make it look like more by using a smaller plate or a salad plate. Don't
snack while you are cooking. You probably don't even realize how
many calories you take in by snacking while cooking. Don't be
tempted to "clean up" the unfinished food to keep from throwing it
away or storing it in the refrigerator. Eat breakfast every day, and
make your meal and snack times regular by having them at the same
time each day.
2.
Limit your meat, poultry, and fish intake to about three ounces
a day. This is equal to about the size of a pack of cards. Another good
tip is to listen to music instead of watching TV. If you are watching
TV while you are eating, you are not aware of how much you are
eating.
3.
Low salt broth is a good substitute for oil and butter. Drinking
a full glass of water before eating will also help reduce your appetite.
If you are eating at a fast-food place, try choosing the healthier
foods, such as grilled chicken, salad instead of fries, or fruit instead
of desserts or shakes. It isn't necessary to deprive yourself of all your
favorite foods, just cut down on portions and eat at regular times and
choose healthier foods.
4.
Limit your desserts, and when eating out, have a good-sized
vegetable salad to take the edge off your appetite. When you receive
your entre, either share it with your dinner companion, or ask for a
take-home box immediately after receiving your meal. Have meals
that have been stir fried, or make with a nonstick spray.
5.
Increase your physical activity! Yes, that means moving out of
the chair and spending less time in front of the TV. There are small
activities you can do to increase your physical activity. Turn the radio
on and boogie while working on your household chores. Teach your
kids how to dance the way you did when you were their age.
6.
If you are at work, instead of sending e-mail to your coworker, walk over to their desk and deliver the message in person.
Take walks; it's a great way to keep up with your friends and an
enjoyable, healthy way to take a break.
Avoid the elevator and take the stairs as much as you are
comfortable in doing that. One friend of mine marches in place during
each commercial while she is watching TV.
Don't circle the parking lot looking for the closest parking spot, park
as far out as you feel comfortable in walking. Not only will it increase
your activity level, but it also may save your car from a few dings.
By making of few simple changes like this in your life, you can
improve your overall health and well-being and of course delay or
prevent the onset of diabetes. Even if you can't completely prevent

diabetes, delaying it for a few years or more will go a long way in

avoiding many of the long-term side effects of diabetes.

For more information about diabetes, it's treatment and prevention as

well as some delicious diabetic recipes visit Diabetes Know How. For
Information and tips on women's health and beauty, visit
HealthandBeautyInfo.com.
Contents

Diabetes, What You Need to Know

by Laura S. Garrett, RD

Diabetes is one of the leading causes of death in America today

claiming more than 160,000 victims each year. Sixteen million
Americans have diabetes, yet only half are aware they have the
disease. Most people are not diagnosed as having diabetes until they
develop a life-threatening complication. In most of these cases, had
the person known he had diabetes, the complication could have been
avoided.
Complications associated with Diabetes:
1. Blindness: Diabetes is the number one cause of blindness in people
ages 25-74. Each year more than 15,000 people with the disease
develop blindness.
2. Heart Disease: People with diabetes are 2 to 4 times more likely to
experience heart disease.
3. Stroke: If you have diabetes, you are 5 times more likely to suffer
from a stroke.
4. Amputations: The number one cause of lower limb amputations
that is not related to a traumatic injury is - you guessed it diabetes!
5. Kidney failure: Diabetes is the leading cause of kidney failure.
6. Nerve damage: It is estimated that 65 percent of people with
diabetes suffer from mild to severe nerve damage.
Am I trying to use scare tactics? You bet I am. I will never forget a
lady I met with diabetes. She had lost one leg, was partially blind,
had suffered a stroke, and her kidneys no longer functioned properly.
Why did this poor woman suffer these maladies? She refused to keep
her diabetes under control.
It is not a hard task to accomplish. It simply takes commitment and
discipline. I cannot stress enough to those of you who suffer from
diabetes: Following a STRICT diet regimen monitoring your blood
glucose level frequently, and following your prescription drug regimen

are absolutely imperative if you wish to live a long, happy life free of
complications. Pretty bold statement, but it is the truth.
If you go through life with the attitude that diabetes is no big deal,
chances are very good you will suffer one or more of the
complications listed above. Enough with the scare tactics. The rest of
this article covering diabetes will discuss important issues related to
diet and provide you with resources for looking up information
yourself.
Before continuing, I feel it is important for you to know the difference
between the two different types of diabetes.
Type I Diabetes:
Type I is also known as "insulin-dependent" or "juvenile diabetes".
Type I most commonly occurs during childhood, but not always. Type
I results when the pancreas can no longer produce insulin. The body
uses insulin to breakdown sugars found in the foods we consume.
Since the body is not making the insulin it needs, insulin injections
are necessary to control sugar levels. Type I is usually hereditary.
Common symptoms include extreme thirst, rapid weight loss,
frequent urination, fatigue, and nausea. This type of diabetes
represents only five percent of the diabetic cases.
Type II Diabetes:
Type II makes up the other 95 percent of diabetic cases. It is
commonly referred to as "non-insulin dependent". In this type, the
pancreas are producing insulin, but the body is unable to use it
properly. Type II typically has a gradual onset, appearing in adults
around the age of 30, sometimes older. It is usually not necessary to
take insulin injections (unlike Type I where it is imperative). Type II
can often be managed through strict diet and exercise alone. Very
often, a prescription drug is taken to help the body properly manage
sugar levels. Warning signs include blurred vision, drowsiness,
excessive weight gain, numbness in the hands or feet and slow
healing of cuts/wounds.
One of the best sources for information pertaining to diabetes is the
American Diabetes Association
On the side bar of ADA's Web site, look for "Diabetes Information".
Under that sub-heading, click on "Take the Risk Test" for a quick
online test to see if your are at risk. Under the same sub-heading,
you will find "General Information", information for "Newly
Diagnosed" patients, "In the News" for the latest updates, "Tip of the
Day", and so much more. Be sure to check out the "Recipe of the
Day".
If you are at risk, see your doctor to be tested. Development of Type
II diabetes can be postponed. Through proper diet and exercise
habits, you may never develop this disease. Use this article as your
wake up call to start eating healthy.

Guidelines for a diabetic diet rely on the proportion of carbohydrates

to proteins and fats. The diet needs to provide some dietary fat to
help prevent post-meal spikes in blood sugar levels. However,
saturated fats should be limited to reduce the risk of heart disease.
Protein should be kept to 20 percent or less of your daily calories in
order to prevent or delay the onset of diabetic kidney disease.
In May 1994, the American Dietetic Association and the American
Diabetes Association issued "Nutrition Recommendations" for diabetic
medical nutrition therapy. These include:

Having near-normal blood glucose levels

Blood fats in acceptable ranges (total cholesterol, LDL, HDL)
Proper calories for maintaining reasonable weight
Prevention and treatment of complications
Improvement of overall health

These goals can be achieved by eating regular meals and exercising

on a regular basis. It is important to understand how foods affect
your blood glucose level. Incorporating a variety of foods at each
meal can help prevent levels from getting too high.
Diet Therapy for Type I Diabetes:
1.
The timing of your meals must be regular. A sample meal
schedule should look something like this: Breakfast 7:00 am, Snack
10:00 am, Lunch 12:00 p.m., Snack 3:00 p.m., Supper 6:00 p.m.,
Snack 8:00 p.m. The key is to not go too long without eating
something.
Prolonged periods without supplying your body with some food can be
dangerous resulting in hypoglycemia. Hypoglycemia is a fancy term
for low blood sugar. People end up in the hospital because they let
their blood glucose level get too LOW - Yes, too low. Symptoms of
hypoglycemia include sweating, rapid heart rate, tremors,
nervousness, hunger, faintness, and weakness.
Your blood sugar can get so low (40 mgdl or below) as to cause
damage to nerve tissue. If you are experiencing a headache, double
vision, confusion, or irregular motor skills, you need to take action.
What do you do? Eat! You need to get something in your body that
will increase your blood glucose level. People with type I diabetes
should always carry a source of food that will help bring the blood
glucose level up fast. I would recommend candy, juice, glucose
tablets - anything sugary.
2.
Eat about the same amount of food at the same time each
day. It is very important for you to know correct portion sizes and be
able to incorporate them into your meal planning. Learn how to
incorporate the Exchange Lists into your diet. If "Exchange Lists" is
foreign to you, I have put together a packet that you really should
get your hands on. Learning the exchange system makes it easy for
you to manage your food distribution throughout the day. This results
in keeping your blood glucose level at a safe, healthy level.

3.
Monitor your blood glucose levels throughout the day adjusting
your insulin doses for the amount of food eaten. Insulin doses should
also take into account your level of activity. Consult your doctor for
adjusting insulin doses. You should be familiar with he sliding scale.

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Diet Therapy for Type II Diabetes:
1.
Diet therapy does not have to be as strict with type II
diabetes. If you have type II diabetes, your emphasis should be to
achieve and maintain recommended blood glucose levels (70-140
mgdl), cholesterol levels (200 mgdl or less), and blood pressure
(12080 is normal).
2.
Weight loss is often beneficial for people with type II diabetes.
Mild to moderate weight loss is known to help control this type of
diabetes significantly, even if the desirable body weight is not
achieved. Losing 20 to 30 pounds of excess weight results in
significant improvement in respect to the goals listed above in
number 1. Weight loss can help so much that your medications to
help control your blood glucose level will probably need to be
decreased.
If you would like to search for more information on diabetes, here is a
link to the Centers for Disease Control and Prevention's Diabetes
Homepage: Click here.
The following link will take you to a site with Diabetic Recipes:
DiabeticGourmet.com
Calorie Recommendations:
(While this article has been written for people with diabetes, the
information contained in it can help anyone achieve a healthier diet.)
First, it is important for you to eat foods in proper amounts. How
much you should eat depends on a number of factors including:
1. Gender: Men require more calories than women.
2. Weight: The more your normal body weight, the more calories
you may consume to maintain that weight.
3. Height: The taller you are, the more calories your body needs to
maintain a normal body weight.
4. Age: The older you get, typically the fewer calories your body
requires.
5. Activity Level: The more active you are, the more energy you
burn, the more calories you need to eat.
6. Pregnant or Breastfeeding: If you are pregnant, you need to
consume 300 more calories than usual. If you are breastfeeding,
you need to consume 500 more calories than usual.

To determine your calorie needs, you may want to consult with a

dietitian or another health professional who is an expert on diabetes.
You can do so by either 1. Call the American Association of Diabetes
Educators toll-free at 1-800-TEAMUP4 (1-800-832-6874), 2. Go to
www.eatright.org, the American Dietetic Association's Web site, and
go to their Find a Dietitian page, or 3. Use NutrActive's services.
To incorporate healthy eating habits, you should eat foods like fruits,
vegetables, grains, low-fat dairy foods, and lean meats. Healthy or
not, it is important to eat foods in the proper amounts. Even healthy
foods can cause blood glucose levels to be uncontrolled if you eat too
much of them.
You should get in the habit of measuring your food before you eat
and during preparation. You may use a simple tool such as measuring
spoons/cups. You might want to get real control on the amount of
food you prepare yourself and use a food scale.
Eating sugary foods is something you should definitely limit. The
following list should help you decrease how much sugary food you
eat:
1. If you must order dessert when dining out, split it and share it with
your companion.
2. Do not have candy dishes around areas you spend a lot of time.
3. Order small or child-size servings of ice cream or frozen yogurt. 4.
Divide homemade desserts into small servings and wrap each
piece separately. Freeze the extra servings.
Glycemic Index:
What? The glycemic index is a method that classifies a food according
to its potential to elevate blood glucose levels. The standard for
comparison is usually the simple sugar glucose or white bread (more
typical of what we actually eat).
This "reference" food is set at 100. So, grapefruit with a glycemic
index of 36 is considered low. What does this mean? Grapefruit
produces a rise in blood glucose that is 36 percent of the effect
caused by the standard food. Or, the rise in blood glucose is 64
percent less than the standard food's effect.
The popular diets today that oust carbohydrates are numerous and
seem to grow in numbers weekly. These diets include Scarsdale Diet;
Dr. Atkin's Diet; The Carbohydrate Addict's Diet; Rachael and Richard
Heller's diet; Michael and Mary Eades, Protein Power diet; Sugar
Busters!; The Zone by Barry Sears; and Suzanne Somers' Get Skinny
on Fabulous Foods. Many base their claims on the effects of various
foods on blood glucose levels.
According to many of the carbohydrate-busting diets, eating foods
with high glycemic indexes will send blood glucose levels soaring.
They claim this causes the body to produce excessive amounts of
insulin. Allegedly, the body's overproduction of insulin causes low
blood glucose levels (hypoglycemia) thus triggering overeating.
According to these unsubstantiated diets, by eliminating the foods

with high glycemic indexes, you will be less apt to overeat. Important
note: The authors of these fad diets have never published data to
validate their claims!
The medical evidence for many of these diets is flimsy. Many different
factors can affect the glycemic index of a food. Examples: Cooking
certain foods versus eating it raw can effect the glycemic index. The
glycemic index can be different for a specific food item depending on
whether it is whole, mashed, or ground. A food with a high glycemic
index will be lower when eaten in combination with a food high in
protein or fat. The science is not simple or exact.
In regards to diabetes, knowing the glycemic index of different foods
may be helpful in controlling your blood glucose levels. A food with a
high glycemic index will raise blood glucose levels quicker than foods
that have a low glycemic index. You should not eliminate high
glycemic index foods from your diet. However knowing which foods
are more likely to raise your blood glucose level can be helpful in
knowing when it might be necessary to adjust medications/insulin.
Eating a food with a high glycemic index by itself is going to have a
greater effect on your blood glucose level. Eating that same food with
foods high in protein and fat will have less of an effect. If you
discover that some of your favorite foods are high on the glycemic
index, learn how to plan your meals to include this food. Try not to
eat high glycemic index foods as snacks.
Remember the previous what was said above about hypoglycemia? If
you experience hypoglycemia, this would be an ideal time to eat a
food with a high glycemic index - it will help level out your blood
glucose faster.
Suggestions for low glycemic index snacks include the
following:

1
1
1
1
1
8
8

cup cherries
/2 grapefruit
small to medium sized apple
ounce of cheese
/4 cup nuts
ounce sugar-free yogurt that is low-fat or fat-free
ounce milk, 1 percent or 2 percent

If curiosity now has the best of you and you would like to know the
glycemic index of the foods you eat, here is a link that will provide
you with that information: www.medosa.com.
Let me stress right now - DO NOT go on an all-meat, nocarbohydrate
diet. You will be eliminating too many healthy foods that have good
research supporting their health benefits including fruits, vegetables,
legumes, and whole grains.
I hope you have found the information contained in this article
helpful. If you or someone you know has diabetes, please take it

seriously. Diabetes does not have to be the devastating disease that

it has the potential for being. Uncontrolled, diabetes can eventually
destroy one's life. Controlled, diabetes can go practically unnoticed.

Written by Laura S. Garrett, RD, LD, Fitness Trainer, and Owner of

www.NutrActive.com Nutrition & Active Lifestyle Center Weight Loss,
Fitness, and Diabetes Programs Contact via e-mail:
laura.rd@nutractive.com. Subscribe to one or ALL of NutrActive's
FREE weekly e-zines for tips on how to lose weight, tone muscle,
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Reversing Type 2 Diabetes
By Stephen Bucaro
Type 2 diabetes is a non-insulin-dependent form of diabetes that
often develops as we age. Although not as serious as type 1 diabetes,
it can still lead to damage to many organs, including the
cardiovascular system. The Centers for Disease Control has
characterized the increase in type 2 diabetes in the US and the
developed world as an epidemic.
Type 2 diabetes is characterized by insulin resistance. Insulin is a
hormone that transports blood sugar (glucose) into muscle cells.
Glucose provides fuel for your brain and muscles. Insulin resistance
causes the glucose level to build up in your blood, instead of getting
into our muscles. When the glucose level builds up in your blood, it
causes damage to almost every part of your body.
Your blood provides oxygen, nutrients, and the removal of waste
products for all the cells of your body. Insulin resistance causes the
blood to get so thick with glucose that it can't get into the tiny blood
vessels called capillaries. This cuts off circulation to parts of the body
that need capillaries to get their blood supply.
When the capillaries of the eyes get blocked, vision is damaged.
When the supply of blood to the arms and legs is restricted, there is
damage to the muscles and nerves. When the supply of blood to the
muscle of the heart is restricted, heart disease is the result. When the
blood is thick with glucose, the kidneys can't do their job of filtering
the blood, resulting in increased morbidity and mortality.

Because diabetes is associated with high blood sugar, many people

think that cutting out sugar is going to prevent type 2 diabetes. The
real cause of type 2 diabetes is a high-fat diet. It is now known the
fat in the blood blocks the cells insulin receptors. Secondly, fat
contributes to obesity or being overweight, which causes additional
strain on the heart and kidneys.
There is a whole slew of drugs used to treat type 2 diabetes. Some
work by reducing liver function, others by increasing insulin secretion
by the pancreas, others by increasing in cellular uptake of glucose in
body tissues. However, all drugs have side effects, and many type 2
diabetes treatment drugs have been withdrawn from the US market.
The best way to manage type 2 diabetes is by eating the same
healthy diet that is recommended for everyone, and by engaging in
exercise.
Most diabetes dietitians recommend a diet that is high in fiber, which
means eating a range of fruit and vegetables and avoiding fat,
especially saturated fat. The way to avoid saturated fat is to NOT eat
animal products. The difference between plant foods and animal foods
is the presence of saturated fat in all animal products - including fish.
In addition, animal products have absolutely no fiber content.
An effective exercise program can also help manage type 2 diabetes.
Exercise makes muscles more receptive to glucose. In 2007, a joint
randomized controlled trial by the University of Calgary and the
University of Ottawa found that either aerobic or resistance exercise
alone improves glycemic control in type 2 diabetes, but the
improvements are greatest with combined aerobic and resistance
exercise.
Other studies have established that the amount of exercise needed is
not excessive, but must be consistent and continuing. Examples
might include a brisk 45 minute walk every other day. Ruth Heidrich
in her book Senior Fitness describes how she discovered how
powerful diet and exercise were in diabetes prevention.
"I was working with a family whose father had just had a heart
attack. I explained to the mother, the cook in the family, how to
prepare a vegan diet. She said that she was not going to prepare two
different sets of meals, the rest of the family was going to heat vegan
as well. When I saw the mother a week later she could hardly contain
her enthusiasm. She told me that she was diabetic and on 100 units
of insulin a day. After changing her diet for her husband, coupled with
going for walks each day, she had to lower her insulin. By the end of
the week she was off insulin completely."

Type 2 diabetes is a disease that often develops as we age. It can

lead to vision damage, damage to the muscles and nerves of the
arms and legs, heart disease, and increased morbidity and mortality.
There is a whole slew of drugs used to treat type 2 diabetes, but all
drugs have side effects. The best way to manage type 2 diabetes is
by eating a diet of fruit and vegetables and NOT eating animal
products, and engage in a consistent exercise program that includes
both aerobic and resistance exercise.
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Top Five Diabetes Diet Tips for Creating a Healthy Meal Plan
by Nishanth Reddy

Diet plays a key role in controlling your blood sugar. A healthy-eating

plan tailored to your needs will do that and more. The majority of
people affected with diabetes are overweight or obese. In fact, your
risk of getting diabetes increases the more weight you put on.
So controlling your diet can be the key to reducing the risk of
diabetes as well as improving your symptoms if you are already
affected by this disease people often refer to as "the silent killer."
Everybody knows that maintaining a good diet is a healthy choice for
every person. But for diabetes patients, this statement means
something more significant than the recent fad over healthy living.

For diabetes patients, having a healthy diet means eating in a way

that reduces the risk for complications that are commonly associated
with their conditions, including heart disease and stroke. For them, a
healthy diet could mean the difference between die-abetes and
liveabetes.
Eating healthy involves eating a wide variety of foods that
encompasses the whole diet spectrum of vegetables, whole grains,
fruits, non-fat dairy products, beans, lean meats, poultry, and fish.
No, you do not have to eat all of that, but a little bit of this and that
enough to balance the three basic food groups (Go, Grow, and Glow)
is what you should aim for.
Tip number 1: Preparing a Meal Plan
When you go on a diabetes diet, the first things you need to do is to
prepare a meal plan. This will serve as your guide to how much and
what kinds of food you can choose to eat at meals, and even at snack
times if you wish to include that.
Now, be sure that your meal plan fits in with your schedule and
eating habits. That way you will not be likely to ruin your diet simply
because your work schedule conflicts with your meal schedule.
Keep in mind your end-goal: To keep your blood glucose in levels that
are easy enough to maintain.
In addition to that somewhat myopic diet goal for diabetes, you also
want to follow a meal plan that will help you improve your blood
pressure and cholesterol levels as well as keep your weight on track.
All these - blood pressure, cholesterol and weight - are factors that
contribute to the worsening of your diabetes symptoms, so controlling
them could very well mean controlling your diabetes.
When preparing a meal plan, be sure to balance uptake and down
take - that is, food and exercise, respectively. Additionally, your
doctor may have prescribed you with insulin or oral medications to
help you manage your condition.
Take those medications into account as well when you plan your meal
plan, making sure that the food is balanced with the drugs. The whole
thing sounds like it's a lot of work but with a few suggestions from
your physician and/or dietician you can start building a meal plan that
is best for you and your condition.
Tip number 2: Use the Diabetes Food Pyramid
The Diabetes Food Pyramid, released by the United States
Department of Agriculture (USDA) is composed of six food groups
(arranged according to how much you should eat from the least to
the most and based on carbohydrate and protein content):

Fats, sweets, and alcohol

Milk
Meat, meat substitutes, and other proteins
Fruits
Vegetables
Grains, beans, and starchy vegetables

Fats, sweets, and alcohol are the one food group that diabetes
patients should avoid.
The problem with diabetes involves a certain malfunction in the way
our bodies make use of glucose in the blood. It is either there is too
much glucose in our blood because we ate too much food rich in
sugar so that the hormone responsible for regulating glucose - insulin
- is unable to cope. Or, our cells are defective so that even though we
have enough insulin to handle the job, our cells do not respond.
In order to control the levels of glucose in the blood stream,
controlling diabetes diet is important. The intake of fats, sweets, and
alcohol and other generally "unhealthy" foods should be minimized
and only for special treats.
As for the rest of the food groups, here are the serving sizes
recommended by the American Diabetes Association:
Meat and Meat Substitutes: 4-6 oz. per day and divided
between meals. This is equivalent to 1/4 cup cottage cheese, 1
egg, 1 tbsp peanut butter, or 1/2 cup tofu.
Milk: 2-3 servings per day.
Fruit: 2-4 servings per day.
Vegetables: 3-5 servings per day.
Grains and Starches: 6-11 servings per day, equivalent to 1
slice of bread, 1/4 of a bagel, or of an English muffin or pita
bread.
Use this Diabetes Food Pyramid only as a guide in planning your
meals. If you want a more individualized option, consult your
dietician.
Tip number 3: Draw Lines on Your Plate
Another good way to ensure that you are eating a balanced diet is to
draw a line across your plate. It could only be an imaginary line. As
you sit there for a meal, the exercise might even prove to be fun.
The first step, of course, is to imagine that you are drawing a line
through the center of your plate. Then, divide one of the halves into
two. Then, fill this section with grains or starchy foods, such as rice,
pasta, potatoes, corn, or peas.
The other section should comprise your meat and meat substitute
group - meat, fish, poultry, or tofu.
Next, fill half of your plate with non-starchy vegetables. You can place
there broccoli, carrots, cucumbers, salad, tomatoes, and cauliflower.

Last, add a glass of milk and a small piece of roll, and eh voila! You
are ready to eat.
Tip number 4: Reading Food Labels
With food labels, it all comes down to the Nutrition Facts. It's that list
of nutrition information found on the package of foods sold in the
grocery store. Reading food labels can help you make wise choices
about the foods you buy. The labels will tell you what ingredients
were used, the amount of calories, and other pertinent information
essential to a diabetes patient.
For instance, a typical food label would contain the total amounts per
serving for the following nutrients:

Calories
Total fat
Saturated fat
Cholesterol
Sodium
Total carbohydrate
Fiber

Use the nutrition facts found in food labels to compare similar types
of foods and buy the one that contains fewer calories, lower fats,
cholesterol, etc.
Pay close attention to free foods like sugar-free gelatin desert,
sugarfree ice pops, sugarless gum, diet soft drinks, and sugar-free
syrups. Just because they are called "free" does not mean they are
entirely free of calories so don't be overconfident. Instead, read the
label. Most free foods should have less than 20 calories and 5 grams
of carbohydrates per serving.
Another thing, "no-sugar added" means no sugar was added during
the manufacture and packaging of the foods. The ingredients do not
include sugar. However, the food may be high in carbohydrates still
so be sure to read the label carefully.
Fat-free foods could still mean that they contain lots of
carbohydrates. Often, they contain almost the same amount of
calories as the foods they replace so be sure to pay attention to the
label. Buying fat-free foods instead of regular foods does not
necessarily mean that you are making a wise choice.
Tip number 5: A Word about Sweets Now, you know that sweets are
generally discouraged among diabetes patients. However, having
diabetes does not necessarily mean that you cannot have sweets.
Imagine how bad life can be for the sweet tooth with diabetes. But as
long as you keep your intake of sweets in moderation, there is no
reason you have to eschew sugar from your life forever. After all,
glucose (sugar) is still the most basic source of energy that the body
needs.
So sweeten your foods with these following options:

 Sugar and other sweeteners with calories: honey, brown

sugar, molasses, fructose, cane sugar, and confectioners sugar
Reduced calorie sweeteners: erythritol, hydrogenated starch
hydrolysates, isomalt, lactitol, maltitol, mannitol, sorbitol, and
xylitol
Low calories sweeteners: ascelfume potassium, aspartame,
saccharin, and sucralose
Research has overturned the long standing belief that sugar caused
diabetes. The new studies show us that sugar has in fact the same
effect on blood glucose levels as other carbohydrates like bread and
potatoes. Based on this discovery, experts agree that a diabetic can
now consume sugar as long as they incorporate it into their meal plan
the way they would with any ordinary carbohydrate-containing foods.
Now that you have been pointed to the right direction with these tips
to improve your diabetes diet, you can go ahead and live a healthier,
fuller life where nothing - no carb nor sweets - is denied you, as long
as you keep it all in moderation.
Summary
If you've never attempted to eat a healthy, well-balanced diet before
your diabetes diagnosis, it can be difficult to know where to get
started. Try these diabetes tips, as the right food choices will help
you control your blood sugar level.

Nishanth Reddy is an author and publisher of many health related

website. Visit his website for more information on diabetes, including
symptoms, diet, child diabetes, type 1 diabetes, type 2 diabetes and
diabetes prevention. Diabetes Info Guide
Contents

To Cure Diabetes Naturally Click

Here
Lifestyle Center of America's Complete Program to Stop
Diabetes, Restore Health,and Build Natural Vitality
Over the past ten years, Lifestyle Center of America has emerged as
the center in the country that offers a proven-successful program to
combat diabetes-and even reverse its adverse effects on the body.
Now available in book form for the first time, LCA's program enables
individuals to actually get to the root of their problems by teaching
them the ways of lifestyle-change, the power of diet, activity, and
stress management. It also shows how to:

 Eliminate counterproductive habits

Adopt therapeutic and preventative nutritional changes
Overcome insulin resistance with a new lifestyle medicine paradigm
Achieve motivation and inspiration through pro-active healthcare
coaching
Understand the extraordinary benefits of a plant-based diet for
diabetics
Energize with a unique, simple, and effective intermittent training
exercise program
Take ownership of one's own health and future
S. LLOYD of Arizona says, "I've been following the lifestyle
recommended by these authors for about 7 years. My dad was a
diabetic and I have been pre-diabetic (if there is such a thing...).
Having two small boys at the time, my wife and I decided to move to
this type of healthy lifestyle so that they could have the best shot at
health as they grow up. What their choices will be after they are
grown is up to them. Like Khalil Gibran says, "You are the bows from
which your children as living arrows are sent forth. ... For even as He
loves the arrow that flies, so He loves also the bow that is stable."
"While we changed our lifestyle primarily for the sake of our boys, the
benefits that we experienced were amazing. I lost 30 pounds. My wife
didn't need to lose any, but her severe monthly cramps simply
stopped. Both of our boys (2 and 4 at the time) no longer had chronic
ear infections. Almost all of my allergies went away. My blood
pressure dropped. My sugars dropped to normal levels. Over time,
my cholesterol dropped to 147(!) We were amazed!
"I can certainly understand why the book has the word "miracle" in it.
The physiological changes in the body seem miraculous when a
healthy lifestyle is adopted. What is really amazing to me is that the
medical industry is still relying almost exclusively on medications to
treat the symptoms of diabetes instead of focusing on the cause of
diabetes like these authors do- our lifestyle choices and habits.
"By the way, one of the things I appreciated in this book was the
large number of scientific citations throughout the book. The
information presented is credible. I also liked the fact that this book
and program comes from a non-profit organization and is not written
by some docs looking to make a quick buck. This is clearly not your
typical "diet" book, but advocates and lays out a step-by-step plan to
take responsibility for our health back and start making better health
choices.
My family has honestly enjoyed our health adventure. It's now fun to
go to restaurants and pick out foods from across the menu that are
healthy. However, we learned that changing habits is hard. But in our
experience, it is so worth it. I really wish that we had had a book like
this when we first changed to healthier lifestyle choices. It would
have made things so much easier to have had a documented program
like this to get us started on the right track."
Excerpt from book:

Diabetes is not a death sentence. A diagnosis of type-1 or type-2

diabetes does not mean you will have to die earlier than your peers
who do not have diabetes. While it's true that the risk for death
amoung people with diabetes is about twice that of people without
diabetes of similar age, your lifestyle choices about diet and physical
axtivity can have a tremendous influence on your health, well-being,
and logevity. And the lifestyle option is often much better than the
drug option. If you make well-informed choices, diabetes doesn't
have to affect how healthy you are, how good you feel, and how long
you live. In fact, as a consequence of following the 30-Day Diabetes
Miracle program, there's a good chance you'll be able to live even
longer than your peers who don't have diabetes, despite your
diabetes!
"John Butler of Woodbury, NJ says,"I started the diet on 4508 after
spending a week reading the book fully. In December of last year I
was taking 110 units of insulin a day. While my doctor was happy
with my control (A1c 6.4) and management of the disease, I was not.
I felt too heavy and I felt I was getting progressively weaker. My
heart was not doing well and I had frequent and painful angina. I was
taking a lot of heart medicine (Norvasc, Benicar &
hydrochlorothiazide).
"I have severe neuropathy in both feet, including a wound in my left
foot that will not heal and a diabetic foot disease called "Charcots
Arthropathy". I suffered a "focal neuropathy" that paralyzed my right
side for 3 months and has left my right leg weak. My walking is very
restricted. Diabetes has also taken my left eye. I suffered several
hemorrhages, due to retinopathy, and now I am blind in my left eye.
"I only bring these symptoms up to show that my diabetes was
advanced and acute. I was forced to retire and go on disability at age
49. I found the recipes easy to prepare and delicious. The closer you
follow the diet the better your results will be. Remember, this is a
lifestyle change, not a diet. It only works if you stick with it for the
long term. If you return to the same diet that brought about your
diabetes in the first place the diabetes will come back.
"A word of caution on this point, your blood sugar level may come
down very fast. I took my regular dose of insulin on day 1 and by
10:00 pm I was at 57 and beginning to feel the effects of low blood
sugar. Test your blood often and have your doctor reduce your insulin
dose before you start.
"I stopped taking insulin altogether on day 15. I have not taken an
injection of insulin in the past year. My blood sugar level has stayed
in the normal range. My doctor was amazed at the results. He tells
me that he is telling all of the other doctors that one of his patients
was able to cure his acute type 2 diabetes. He took down the
information about the book and he says he is going to buy and read it
and recommend it to his other diabetic patients.
"I have lost a total of 36 pounds in the 90 days. My blood sugar is
normal without insulin and I have never felt healthier. I no longer

take any of my heart medication. My cholesterol panel is now 143

without Crestor and all sub panels are optimal."
Excerpt from book:
Another critical point to the 30-Day Diabetes Miracle program is that
it will allow you to make basic choices tailored to your needs and
abilities, about how strictly or liberally you choose to follow each part
of the program. ... If you wnt maximum gains and dramatic impact in
a short time - if you want miraculous results in one month - we
recommend youfollow the program to a tee, taking advantage of all
our advice. If your blood sugar levels are way out of control, you're
obese, have had a heart attack or stroke, and/or can't control your
eating, we recommend you do this, starting ASAP.
H. Gordon of Los Angeles, CA says, "My dad has diabetes and has
struggled with it for years. It was awful to watch his health
deteriorate in front of my eyes. I wholeheartedly believe that this
program saved my dad's life. He went through the program in
Oklahoma and came out a changed man. What my dad learned in OK
has been invaluable. He's followed the program and lost fifty pounds.
His cholesterol has dropped 500 (yes FIVE HUNDRED) points. He
went off almost all of his diabetes medication. He had more energy
than I'd seen him have in years. He was thinking clearer, making
more money (he claims) and was just happier in general.
"Having struggled with weight issues since childhood (and the
constant fear that I would be the next to be cursed with diabetes) I
finally went though the LCA program myself at 25. Since then, I have
dropped thirty lbs, my triglyceride level dropped 100 points. I have
energy like I didn't know existed - friends noted how I never
complained of being tired anymore. I had debilitating headaches prior
to my visit- gone. My skin is clearer and tighter. I feel SO much
better in general.
"The results in the three weeks I was there were literally amazing. I
like to work out now because they taught me how to exercise without
hurting my body. They taught me to enjoy foods I wouldn't have
otherwise considered. I am not going to be diabetic only because I
followed this program. I honestly owe my dad's life and my healthy
future to this program. If you're overweight, diabetic, pre-diabetic or
if you just don't feel healthy, I strongly recommend this book and its
ideas."

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