Enjoy weddings, picnics, birthday parties, and other social events!
Prevent a heart attack,
stroke, blindness, amputation, or kidney failure!
Avoid the“insulin
addiction” trap!
Avoid becoming avictim
of illnessand
a victim of the medical industry, healthcare system,
and pharmaceutical companies.
Become avictor
of wellnessand
a role model for your family and friends.
Order the book
Death to Diabetes!
Death to Diabetes!
Watch the Video first !
Here’s a small glimpse of what you’ll find in this book
Chapter 1: Introduction
Chapter 2: My Coma & Recovery
Chapter 3: Types of Diabetes
Chapter 4: The Diabetes Control & Reversal Model
Chapter 5: The Major Macronutrients
Chapter 6: The 5 “Live” and the 5 “Dead” Foods
Chapter 7: The Super Meal Model
Chapter 8: Nutritional Supplementation
Chapter 9: Cleansing / Detoxification
Chapter 10: Exercise
Chapter 11: Blood Glucose Testing / Doctor Visits
Chapter 12: Drugs / Medications
Chapter 13: Mind & Spirit
Chapter 14: The 6 Stages of Diabetes Control & Reversal
Chapter 15: Diabetic Complications
Chapter 16: Next Steps
Chapter 17: Recipes of Super Meals
Dr Sandra Cabot MD
Diabetes Type 2: You Can Reverse It Naturally
The First Year: Type 2 Diabetes:
An Essential Guide for the Newly Diagnosed
Dr. Bernstein's Diabetes Solution:
The Complete Guide to Achieving Normal Blood Sugars
Blood
Sugar 101: What They Don't Tell You About Diabetes
Dr Michael Hutch PhD... Diabetes-Your-Blood-Sugar-Australia.com, Diabetes
2, Type ii Diabetes, Type two Diabetes, type tw diabetes, tipe two diabetes, tip
two diabetes, type diabetes, sympoms diabetes, diabetes "type two, type 2,
diagnosed, glucose, blood sugar, suga, diabete, suger, shugar, blood glucose,
glcose, glucoe, symptoms of diabetis, symptoms of diebetes, symptoms of
diabeties, diabete, diabities, dibetes, diabeties, diabetis
Blood Sugar 101: What They Don't Tell You About Diabetes
Dr Michael Hutch PhD... Diabetes-Your-Blood-Sugar-Australia.com,
Diabetes 2, Type ii Diabetes, Type two Diabetes, type tw diabetes, tipe two
diabetes, tip two diabetes, type diabetes, sympoms diabetes, diabetes "type
two, type 2, diagnosed, glucose, blood sugar, suga, diabete, suger, shugar,
blood glucose, glcose, glucoe, symptoms of diabetis, symptoms of diebetes,
symptoms of diabeties, diabete, diabities, dibetes, diabeties, diabetis
Don't eat the following: minimise carbs especially
white flour based breads and pastries
(pies)
and chips (any sort)
and biscuits - these tend to have no fibre
!!!
that's why !!!
You will need to get your carbs from fruit and
veggies as best you can. You can slowly
learn to do this.
People with Diabetes do not
really need to have a
special diet. In fact, the recommended food for
diabetics
is same for those without diabetes , that is a
balanced and healthy diet.
It should include necessary proteins,
fats and
carbohydrates
that the body needs.
Basically, it ought to be low
in fat, sugar & salt and avoid excessively calorie intake.
Cited From “Top
10 Misconceptions About Diabetes”
by www.stopprediabetes.com
Lifestyle
changes
Reduce stress this can raise
your blood sugars long term
and raise your blood pressure
(which can
make any damage on your heart and blood
vessels worse)
Go easy on the alcohol - alcohol
is toxic in its own right;
you need to stay as healthy as you can be
without added
pressure on your body from too much.
Go easy on fast foods (they
contain bad fats, high in
sugars, usually contain no fibre and raise
blood sugars
real fast and for a long time.
Try not to go a day where you
miss some exercise
(walking on the spot, squats on a chair, exercise
bike,
walk down the road, up a hill, swim,
do some light weights).
Exercise
You need exercise, and you
need to move around
daily - your muscles get conditioned and this
helps
your diabetes.
Try and lift weights
sometimes - building muscle
can then help burn the sugars in your blood
stream.
Education
See a diabetes educator- get
a referral from your
doctor. He'll know if your a dope and
set you
straight with
some beginner's information.
your a
genius,
you will still learn something.
A GP doesn't have all day
to chit chat.
A diabetes educator will fill you in
Read about topics of interest
on the internet.
Buy a diabetes book - there
are many on the internet
Health Checkups
You need to get your eyes
checked yearly
(minimum, as you can lose some of your eyesight).
Feet - ooh feet. If you
have diabetes for a long time
(or even if you have strong diabetes for a
short time),
your feet can get sick.
especially if you get a
cut or sore, it can be hard to
heal itself. Plus, you cannot feel
the cut or sore, so
you may ignore it and .......
..it can get worse and
really bad without you knowing.
You need to check your feet
regularly for this.
You also need to get a professional to check
properly at least yearly
You need a minimum of 6
monthly checkups of
your blood (sugar, cholesterol and maybe other
stuff
like electrolytes).
It hardly hurts when they take the blood (if
you don't look)
Monitoring Glucose
Get a machine (it doesn't
hurt). About 40 bucks.
You need to know roughly what it is in the
morning these
days.
Keep a record for your GP.
Other rule is - it shouldn't
be high 2 hrs after a meal
(best is less than 6.6 mmol or 119 mg/dl, and
less than 8-10 mmol or 141 - 180 mg/dl 2 hrs after food)
and
not be too high only 1 hour after a meal
(less than 8.8
mmol or 158 mg/dl is ideal;
or less than 10 mmol or 180
mg/dl at a minimum).
If you want to get it lower -
eat less carbs per meal.
Alot of fats plus carbs can push it up
too.
Protein plus a little carbs (best from veggies),
plus some (a
little) fat and no pure sugar
(in drinks, sweets, desserts, and other
things) is best.
If its easily digested - up
goes the blood sugars:
whiteflour, pure sugars, and no real fibre.
Don't forget, exercises gets it down straight away
(exercise up to 2 hrs before and after meals has
a beneficial effect).
Your body needs 'hard to digest
food', if you want
to keep your blood sugars low - fruit (not fruit
juice);
brown (whole wheat) bread;
whole wheat cereals (not sugary
ones); no potatoes too
(they are too easy to digest - up go blood
sugars).
Proteins with minimum fats are great, especially
white meat
- fish, chicken and turkey.
"Bookmark" this site
before visiting links !
More on Exercise......
Extract........
Diet and
exercise are the basis of good diabetes
management. In fact, many
patients can be
controlled quite adequately
with diet and exercise changes alone.
Unfortunately, with the
introduction of of insulin
and oral tablets, the role played by exercise
went
into down, but it is only now emerging again.
After all, if the patient
can be controlled with the
use of insulin or an oral agent (tablet),
why make the patient exercise? Today, the picture
seems to have changed
radically and exercise has
again come center stage.
A regular program of exercise not only helps in
correcting many of
metabolic abnormalities
associated with diabetes,
but also makes the person a much more fitter
and healthier person.
Exercise decreases the
blood sugar levels
(and it does this even without any change in
the weight of the patient),
it leads to an increase
in insulin sensitivity,
decreases the levels of bad triglycerides and
the bad LDL-cholesterol,
whilst increasing
the 'good' HDL-cholesterol values.
The energy spent during the exercise also c
ontributes to the weight
reduction of an overweight patient.
Check with your doctor before starting
exercise program !
How Can
Type 2 Diabetics Recover From Their Illness? How To regain normal blood sugar values...requires..... Guidelines Toward Recovery From Type 2 Diabetes A
glucose meter will be needed to monitor response to therapy.
Tightly controlling your blood sugar
levels soon after being diagnosed with Type
2 diabetes can
lead to lower risks of
diabetes complications—including heart
disease and death—years later.
Support
Listen to people speak about interesting areas you should know about.
This is a great support Group
if you don't have one.
Tight control
means getting as close to a normal (nondiabetic) blood
sugar level as you safely can.
Ideally, this means levels between 70 mg/dl (3.8 mmol/l)
and 130 mg/dl before meals (7.2 mmol/L),
and less than 180 (10mmol/L) two hours after starting a
meal, with a glycated hemoglobin (A1C) level
less than 7 percent. The target number for glycated
hemoglobin will vary depending on the type of test your
doctor's laboratory uses.
In real life, you should set your goals with your
doctor. Keeping a normal level all the time is not
practical.
And it's not needed to get results.
Every bit you
lower your blood sugar level helps to prevent
complications.
Living with tight control
To get tight control, you must do the following:
Pay more
attention to your diet and exercise.
Measure
your blood sugar levels more often.
If you take insulin, change how much you use and
your injection schedule.
By Richard
R. Rubin, PhD, CDE, ADA's Past-President, Health Care & Education
Tip 1: Learn about diabetes. Tip 2: Understand your loved one's diabetes. Tip 3: Find out what your loved one really needs. Tip 4: Offer the help your loved one asks for. Tip 5: Talk about your feelings. Tip 6: Get help. Tip 7: Get started
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FROM THE
TIPS and TRICKS
PAGE OF THIS WEBSITE .........
Tips n Tricks......
Note:
This
site contains health information only,
not medical advice.
Talk to your doctor before making health decisions.
Little 'Gems'
Little 'Gems' Little
'Gems'
CAUTION
Do not try to self diagnose or treat yourself.
Always consult a medical practioner/healthcare provider.
Always advise them of your
-dietary changes
-changes in exercise or activity levels
-if you begin to take supplements (as these can interfere with your medicines)
WEIGHT LOSS
Lose only 10%
of
your weight
and decrease
your risk of
dangerous
complications !
HELP YOURSELF
Diabetes is like aging
10 years. So do something.
Lifestyle Changes
Changes in diet and exercise are more effective than drugs in lower blood sugar
in Type 2 diabetes
Support
Listen to people speak about interesting areas you should know about.
This is a great support Group
if you don't have one.
Tightly controlling your blood sugar
levels soon after being
diagnosed with Type
2 diabetes can
lead to lower risks of diabetes complications—including heart
disease and
death—years later.
Exercise
More exercise doesn't mean you need to join a
gym - walk a bit to work,
park far from the shopping centre, take the stairs,
keep moving and
be active,
that's what the body was designed for !!
Symptoms of Type 2 Diabetes
increased hunger
increased thirst
fatigue
increased urination, esp. at night
sores that do not heal
infections such as thrush or skin infections such as boils or fungal
skin infections
blurred vision
burning, numbness or tingling in the feet or hands
weight loss
weight gain
irritability and mood changes
headaches
dizziness
ED
carpal tunnel syndrome and Bell's Palsy (can be caused by high blood
sugar)
Symptoms of
high blood sugar:
• Excessive hunger and/or thirst
• Weight loss
• Excessive urination
Symptoms
of low blood sugar:
• Cool, clammy skin
• Hunger
• Numbness in your mouth
• Fluttering in your chest
• Feeling faint
Seek medical advice if you think you may have these symptoms
Health Checks
You will need to have the following checks regularly:
Blood Pressure
Cholesterol
HbA1c (sugars in the blood for the last 3 months)
Feet
Eyes
Kidney function (urine test for protein)
Teeth and Gums (high blood sugar can affect these)
Exercise
Remember to exercise regularly
Fats - bad
Dont consume trans fats. They are toxic!
Look out for them in processed and fast foods.
Food Labels
Learn to read them. A Dietician can teach you.
Exercise
1 or 2 Days later, the beneficial effects of exercise on Diabetes are
lost. So you need to continue exercise regularly - daily or
several (4-5 times a week).
Exercise
High blood pressure can make the effects of diabetes much much worse.
Exercise also lowers blood pressure!
Exercise
You should exercise 20-40 minutes everday.
Or, 5 days a week please.
Walking, jogging, cycling, swimming, dancing, tennis weight training and
other activities with moving around!
Family History
Dont ignore it !
If a family member has Type 2 diabetes, you may very well get it too.
Lifestyle is critical. Watch that creeping weight gain. It can be
an indicator that diabetes is on its way. Ask your doctor what you
need to do (basically follow this guide: eat healthy, exercise, lose
weight
(and make sure you lose all fat in your stomach area).
Family History
Tell your children, their children, and their children about the family
risk of diabetes, and what they can do to start preventing it.
Herbal, Vitamin or Nutritional Supplements Some may be useful in helping to slightly lower or manage blood
sugar in diabetes.
Best is to discuss this with an 'alternative' or complementary health
practitioner.
Tips 'n Tricks
Tips 'n Tricks
Tips 'n Tricks
FOOTCARE
Use a mirror to examine
the underside of your feet.
Try using a lamp for more light to light up your feet.
Infections
and ulcers are hard to stop in diabetics once they start
EXERCISE
NOTE: Consult your doctor before undertaking
exercises
Try sitting on a chair.
Stand and Sit. Do it 5 - 20 times.
Repeat.
Swim
Walk
Use Small Handweights
Talk to your doctor first!
FRUIT
Eat fruit with skin on
(after washing).
Blood glucose rises slower this way.
MILK
Use low fat milk.
NUTS
Eat 1 teaspoon peanut
butter or 6 almonds a day.
They are good for your heart.
BREAD
Eat wholemeal or multi
grain bread only.
Nuts
Eat a handful of nuts a day. They are so healthy.
With a meal they also stop blood sugars rising too quick.
Not too many, you will put in weight!!!
Flour.
Don't eat white flour.
Use wholegrain flour.
Feet
Moisturise feet whenever
you remember.
This helps them a bit, and protects the skin.
Blood Pressure.
Buy a machine, a check
it once a week.
Cocoa Powder
Cocoa is good for you
(like red wine).
Rich in antioxidants.
But not too much, and no sugar !
Testing blood sugars with a meter
Best time to test is
when you awake
before breakfast
2 hours after eating
bedtime
Smoking - Quit
Stress
No stress. It's a killer
!
Learn to manage it -
breathe deeply, change your work patterns, get some advice or help!
BE AWARE OF STRESS! It can increase blood sugars!
Food
Try to eat products that are wholegrain.
These will not increase blood sugars so much as
non-wholegrain products.
Wholegrain breads, flour, cereals, crackers, crisps are available in wholegrain
varieties.
Fruit Juice
No fruit juices from the
shop - especially with added sugars !
Eat raw fruit.
Teeth
Brush teeth twice a day.
Floss regularly (buy a flosser with a handle to help!)
High blood sugars help cause gum disease.
Take care of your teeth and see your
dentist regularly.
Vitamin D and Sunshine
Sunshine helps your body
make Vitamin D.
Get 20 min a day (but not between 11-4 in summer).
Vitamin D helps your immune system
and general health.
Relax?
Learn relaxation methods
Cinnamon might help lower blood glucose.
Cinnamon helps with insulin action in the body.
CAUTION: Cinnamon may increase the
risk of bleeding when taken with drugs that
increase the risk of bleeding. Some examples include aspirin,
anticoagulants ("blood thinners") such as warfarin (Coumadin®) or
heparin,
anti-platelet drugs such as clopidogrel (Plavix®), and non-steroidal
anti-inflammatory drugs (NSAIDS) such as ibuprofen (Motrin®, Advil®)
or naproxen (Naprosyn®, Aleve®).
Ginger helps with digestion and helps food move down along
the digestive system
quicker.
Ground Ginger from the supermarket is convenient.
But Tea made with fresh
slices of ginger (5 min brew) is also fine.
CAUTION: Because ginger increases bile
flow,
it is contraindicated in people with gallstones
Instead of mashed
potatoes, have mashed cauliflower.
You can't eat potatoes!
You can eat a sweet potato in place of a white
potato: they are low on the
glycemic index scale.
Cholesterol
Exercise reduces it. 20
min walk 3-4 times a week good.
40 min even better.
Ever wondered where all that extra weight came from over the years?
Probably
from all those big servings of sweets.
JUST A SMALL SPOONFULL PLEASE!
Footcare
Never walk barefoot. Never. Ever!
Sleep
8 Hours a night please as part of a healthy lifestyle is a must.
Fibre
Taken 20 min before a
meal (for example Metamucil),
may help with blood glucose levels from going too high
after food. Take fibre supplements regularly.
Fruit
As mentioned, eat food with a low Glycaemic Index.
Learn the Glycaemic (GI) Index tables, and which
fruits increase blood sugar (the fruits with the biggest numbers are
the worst!). Eat in moderation.
Fruit Juice
Avoid all fruit juices.
Always eat fruits raw and as whole pieces, never juiced. Blood
sugar rises more slowly this way.
Food
Diabetics dont have a special DIET. They just have a BALANCED
Diet, but need to watch which foods they can eat, they need to watch portion size, and how they
combine foods.
Footcare
Make sure footwear does not damage feet.
Wear socks and comfortable fitting shoes.
Sweets and Deserts
These can be eaten as part of a BALANCED DIET.
Very small quantities please.
Foods
Eat food with a low Glycaemic Index.
Learn the Glycaemic (GI) Index tables, and which
foods increase blood sugar (the foods with the numbers are the
worst!)
See the Page on site called: 'Glycaemic Index'
See the Page on site called: 'Diet In Diabetes'
Feeling a bit Depressed (or I can't! Grrrr!)
Sometimes we just can't go at it alone.
Ask your doc for some help please!
Watch this video please -
The video below is
very encouraging !!!
High Blood Pressure
Combined with diabetes, it can be very dangerous to your life! Learn
about high blood pressure and make sure yours is controlled (diet,
lifestyle, medicines etc).
Buy an eBook on reversing the effects of diabetes.
(At this stage there is no cure, but you can start reversing the
bad effects, by reducing your blood sugar levels to as close to
normal levels as possible).
Buy an eBook on reversing the effects of diabetes.
(At this stage there is no cure, but you can start reversing the
bad effects, by reducing your blood sugar levels to as close to
normal levels as possible).
Death to Diabetes!
Beat and Reverse Your Type 2 Diabetes Now! Click Here!
Dietician
See a dietician. They will analyse your diet/lifestyle and comment
what your are doing right, wrong, or how to improve...
eg low salt substitutes, food types, preparation, meal plans etc.
They can really help with
Controlling overeating
Making better nutrition choices
Losing weight
Exercise
Make an 'APPOINTMENT ' with YOURSELF
to go and EXERCISE
Enjoy weddings, picnics, birthday parties, and other social events!
Prevent a heart attack,
stroke, blindness, amputation, or kidney failure!
Avoid the“insulin
addiction” trap!
Avoid becoming avictim
of illnessand
a victim of the medical industry, healthcare system,
and pharmaceutical companies.
Become avictor
of wellnessand
a role model for your family and friends.
Order the book
Death to Diabetes!
Death to Diabetes!
Watch the Video first !
Here’s a small glimpse of what you’ll find in this book
Chapter 1: Introduction
Chapter 2: My Coma & Recovery
Chapter 3: Types of Diabetes
Chapter 4: The Diabetes Control & Reversal Model
Chapter 5: The Major Macronutrients
Chapter 6: The 5 “Live” and the 5 “Dead” Foods
Chapter 7: The Super Meal Model
Chapter 8: Nutritional Supplementation
Chapter 9: Cleansing / Detoxification
Chapter 10: Exercise
Chapter 11: Blood Glucose Testing / Doctor Visits
Chapter 12: Drugs / Medications
Chapter 13: Mind & Spirit
Chapter 14: The 6 Stages of Diabetes Control & Reversal
Chapter 15: Diabetic Complications
Chapter 16: Next Steps
Chapter 17: Recipes of Super Meals
Dr Sandra Cabot MD
Diabetes Type 2: You Can Reverse It Naturally
The First Year: Type 2 Diabetes:
An Essential Guide for the Newly Diagnosed
Dr. Bernstein's Diabetes Solution:
The Complete Guide to Achieving Normal Blood Sugars
Blood
Sugar 101: What They Don't Tell You About Diabetes
Dr Michael Hutch PhD... Diabetes-Your-Blood-Sugar-Australia.com, Diabetes
2, Type ii Diabetes, Type two Diabetes, type tw diabetes, tipe two diabetes, tip
two diabetes, type diabetes, sympoms diabetes, diabetes "type two, type 2,
diagnosed, glucose, blood sugar, suga, diabete, suger, shugar, blood glucose,
glcose, glucoe, symptoms of diabetis, symptoms of diebetes, symptoms of
diabeties, diabete, diabities, dibetes, diabeties, diabetis
Diet
Change Eating habits.
Diet and Exercise changes will lower your blood sugar. It's a fact!
Weight loss
Increased Belly fat affects your blood sugar levels.
Reduce belly fat for lower blood sugar levels!
Exercise
Even 2 hours before or
after a meal helps reduce blood glucose.
Even a 10 minute walk.
Right after a meal a
slow 'stroll' helps compensate for lack of insulin in Type 2s.
Talk to your doctor first!
Sugar
Brown sugar is not a healthy alternative (like brown rice or brown
flour)
Food
Learn the Glycaemic Index (GI) value of foods.
Eat foods with a LOW GI index value!!
This will help get your blood sugars down.
See the 'Glycaemic Index' Page on this site.
Meal Spacing
Don't eat all your food in one or two big meals.
Eat more meals, smaller meals, spaced several hours apart.
Buy A Meter
If you search the web, you may even find one for free.
See which foods raise your blood sugar levels the most.
Measure 2 hours after the START of a meal.
Look around this site for the numbers and blood sugar levels you
should aim for.
You dont have to measure all the time: one day measure at lunch, on
another day at dinner time, and on another day breakfast time.
This is what you should aim for
Fasting
blood sugar (glucose) of
4 - 7 mmol/l
(72-126 mg/dl) (when you
wake up)
Your blood glucose levels before meals should
be between 4
and 7 mmol/l (72-126 mg/dl)
2 After the START OF meals: preferred levels
are less
than 10 mmol/l or less than 180 mg/dl
To achieve very good control (HbA1c
of 6.5-7.0%) you need a
fasting pre-breakfast glucose
less than 5.5 mmol/l (99 mg/dl ), pre-meal levels at other
times of less than 6.0 mmol/l (108 mg/dl )
and
after-meal levels
(2 hours after a meal) of less than 8.0
mmol/l (141 mg/dl).
Are you miserable because you’re
constantly trying to follow one diet after another...
but still the pounds pile back on as soon as you stop
following the program?
Don’t you just wish you could find a way of eating that
would allow you to lose the fat - without constantly
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Well if that’s the case let me introduce you to Isabel De
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The end result? High energy levels and moods throughout the day,
instead of flagging by noon common to many dieting programs.
The book is easy to read and provides many food choices and meal
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The program has already helped thousands of people to lose
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You can get started easily with the Quick Start Guide and with a
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With easy and proven strategies ‘The Diet Solution’ can remove
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eating plan you’ll enjoy.
Restaurant Eating
Try grilled fish, salads, bbq chicken with salad or vegetables,
steak and salad, seafood salad, scrambled eggs, poached eggs, pizza
- 1 slice of vegetarian if you really must,; sauces can be loaded
with fats and sugars; ask for olive oil or vinegar dressings on
salads
Meter
Wash hands before testing for blood sugars. You may have
traces of food on your hands, which may contain sugars. So you
will get a higher (wrong) reading.
Not alcohol please, just mild soap and water.
Coffee
Reduce it, drink decaf, or even none at all!
It can raise blood sugars.
Oil
Olive oil is a healthy option. Also healthy are
avocados, raw nuts and
seeds such as peanuts and cashews. Not too much please (remember,
they are fats!).
Eat a few nuts daily.
Oil Avoid eating foods which contain trans fats
in the food label. Olive oil DOES NOT contain TRANS FATS.
Meals
No big heavy meals please.
Break up your meals into smaller frequent meals, preferably 3 times
a day.
So blood sugar levels will not rise too high!
High Blood Sugars in the Morning
Eat less at night time.
Exercise a bit at night.
Stress
Stress causes the liver to dump more sugar into the bloodstream.
Reduce it any way you can: help, relaxation techniques,
walk/exercise, get help.
Exercise
Resistance training and weight training increase muscle mass.
This leads to muscle 'burning' more sugars on a daily basis. It also
increases insulin sensitivity (makes the insulin work better).
Check with your Doctor first!
WEIGHT LOSS
If you lose
weight, your blood sugar levels will also fall.
Lose only 10%
of
your body weight
and decrease
your risk of
dangerous
complications !
Sugar Substitutes
Use these instead of sugar if you must.
A dietician can advise the ideal ones.
Food
Golden Rule : ALWAYS have carbohydrates
mixed with protein (even better, add a LITTLE fat
as well !)
This stops blood sugars rising to quick.
Foods
A LITTLE bit of
fat (oil, cheese, butter), vinegar (acidity) and nuts (just a few) stop blood
glucose from going too high after
a high carbohydrate meal.
Foods
Eat food with a low Glycaemic Index.
Learn the Glycaemic (GI) Index tables, and which
foods increase blood sugar (the foods with the numbers are the
worst!)
See the Page on site called: 'Glycaemic Index'
See the Page on site called: 'Diet In Diabetes'
Exercise
A bit here, 20 minutes, a bit there, another 10 minutes, it
all adds up and the end. Aim for 20 min to 1 hour a day !
Alcohol
In moderation or small amounts only please.
Exercise
A light 10 - 20 min casual stroll after meals can help keep after
meal blood sugars down.
Processed Meats
Minimise consumption please, especially hot dogs, bacon, salami or
sausage. White meat (chicken, turkey) or fish only please.
Soft Drinks
Stop drinking these.
Fasting Blood Sugars
Keep these low. So your blood sugar levels won't go so high after a
meal.
Fats
Reduce animal fat consumption, found in meats, cheese and dairy
products. Get your
fats from these (plant) sources - such olive oil, nuts and avocados.
Carbohydrates
BAD: Reduce the consumption of 'simple' carbohydrates like white
flour bread and white rice.
GOOD: Try brown (wholemeal bread) or brown rice. GOOD: Increase
the consumption of complex carbohydrates. Complex carbohydrates
are slow to digest and have a low glycemic index.
BAD: 'simple' carbohydrates: Table sugar Corn syrup Fruit
juice Candy Cake Bread made with white flour Pasta made with white
flour Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc. Candy All
baked goods made with white flour Most packaged cereals.
Food
Please, no potatoes, pizza, doughnuts, chips french fries, fried
chicken, processed foods (even those containing vegetables), pies,
cakes, whiteflour goods, and products containing sugar.
Remember, eat complex carbohydrates, wholegrain food products
(wholemeal/wholegrain bread), wholemeal flour, brown rice, and you
can eat foods with a low GI (Glycaemic Index Value). Fish, chicken
and many vegetables (see above) are good.
Fibre
Eat fibre rich foods. This delays sugar absorption into your
bloodstream.
Water
Drink water. It dilutes the blood, lower blood sugar,
so Never be dehydrated!
Food
Avoid processed foods.
They are high fat, high salt, usually high sugar. They are usually
low fibre. These will raise blood sugars.
Food
Avoid FAST foods.
They are high fat, high salt, usually high sugar. They are usually
low fibre. These will raise blood sugars.
Food
Add vinegar to salads etc.
This delays digestion and reduces rises in blood sugar.
Sugar-free jello or hard candies (but always read the
Nutrition Label on every food for serving size information)
Sugar-free hot cocoa
Fruit with cool whip
Lower fat cookies like ginger snaps, vanilla wafers, graham
crackers, animal crackers (again, observe serving size)
No sugar added pudding or fudgsicles
Eating very small portions of your favorite treat
When you want something salty and crunchy...
Instead of potato chips or tortilla chips, try:
Low-sodium pretzels
Air-popped popcorn
Baked chips or baked tortilla chips
Cut raw veggies with low fat dip, salsa, or low fat cream
cheese
Pickles
When you want something to drink...
Instead of soda or fruit punch, try:
Diet soda
Crystal light or other sugar-free beverages
Seltzer with just an ounce or two of fruit juice
Water with lemon juice
When you want fast food...
Instead of hamburgers or hotdogs, try:
Grilled or broiled chicken sandwiches
1 slice of thin crust veggie pizza
Low fat sub sandwiches
When you want "comfort food"...
Instead of high-fat, high-carb choices, try:
Macaroni and cheese cooked with fat-free evaporated milk,
low fat cheese, and egg substitute
Mashed potatoes made with trans-fat free margarine and
fat-free milk, or replace part of the potato with pureed
cauliflower
Meatloaf made with ground turkey and egg substitute
Beef stew made with round cut beef, fewer potatoes, and more
non-starchy vegetables like carrots, onions, green beans, and
spinach
Articles on Diabetes
Read Articles on Diabetes.
See the Page on this website: 'Articles on Diabetes'
Support - Watch Videos
See the 'Videos' page on this website
or
Join me, Michael Hutch on YouTube http://www.youtube.com/user/MichaelHutch1
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