Crucial Diabetes Control: A Meal Plan

Crucial Diabetes Control: A Meal Plan

Crucial Diabetes Control: A Meal Plan
Crucial Diabetes Control: A Meal Plan

By following a meal plan for diabetes control. Diabetics will gain both long and short-term benefit due to giving your body the ability to maintain blood sugar. In turn, this will make you feel better and give you more energy.

For some people with Type II diabetes, a meal plan can help reduce insulin resistance. Insulin resistance is linked to excessive weight and heredity. If you are overweight, shedding just a few extra pounds can enable your cells to use insulin more efficiently. Simply eating the right amount and variety of foods at the right time will also help your body combat insulin resistance. Even before losing so much as one pound! This makes for great diabetes control.

Your diet is crucial in your diabetes control so you can live a happy, healthy, long life with few of the negative consequences of diabetes. Hopefully none!

When one has had diabetes for many years, the risk of developing complications increases significantly. Some can be life threatening. In the past, the onset of these complications was very common due to the lack of knowledge we now have.

The right meal plan can avert risks for both Type I and Type II diabetics. The worst and most serious complications now only occur in diabetic patients who do not learn how to control and work with their diabetes. They must do so via diet, exercise and avoiding health risks that come with diets high in saturated fat, salt and cholesterol. Food high in these substances increases the risk of heart and blood vessels. When you have diabetes your risk is increased. Practice diabetes control!

First and most important: Do NOT think of this as a “diet”. Your goal is to develop a healthy and lifelong eating plan to help you take control of your diabetes. This contribute to your optimum health.

When first developing your dietary plan, consult with a registered dietitian. The two of you will consider a number of factors in determining a personal eating plan you can live with. Other factors that should be addressed and taken into consideration in developing your meal plan are:

  • Lifestyle. Your work/school schedule and exercise habits – or lack of them!
  • Medication. Your dietitian will need to know what medications you are taking, the dosage and when the action of it reaches its peak.
  • Weight goals. Yes, the dreaded weight issue. Whether or not you need to lose weight, gain weight or maintain weight will be factored into your personal plan.
  • Medical condition. Any other medical conditions you may have need to be taken into consideration in determining what you should/can or should/cannot not eat.
  • Food preferences. You will be asked what kind of foods you enjoy and if you follow any specific diet such as vegetarian, low carbohydrate, etc.

A Note on Pre-Diabetes

Health experts do not routinely recommend medication as treatment for pre-diabetes. Instead, some simple lifestyle changes are just what the doctor ordered. In a recently completed Diabetes Prevention Program research study, people ate healthier and exercised to lose five to seven percent of their body weight lowered their incidence of type 2 diabetes by nearly 60 percent. They lost weight by cutting back on fat and calories and by increasing their activity level, mostly by walking, to at least 30 minutes a day, five days a week.

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Fighting the Fat Fight

Fighting the Fat Fight

Is it your goal to lose weight?

Then look to gaining muscle! You can gain muscle and literally decrease your body size without losing a pound. Yes, it’s true! So many are so obsessed watching the numbers on their scale they just aren’t seeing the bigger picture in the fat fight.

Try ignoring your scale for a while and instead focus on some muscle toning. If you’re a scale-obsessed person (I, too was guilty of this for YEARS), it can be tough. But it could literally be essential to your long term fat fight.

Look at That Fat

Fat Fight!
Fat Fight!

Fat doesn’t look good, does it? No… Fat covers up your natural muscle with a thick layer of ugly, spongy insulation, giving your body that soft, doughy look. When you strengthen the muscles, you burn off some of that spongy fat allowing the shapely contours of your muscles to become defined. Definitely more attractive. That’s the desired outcome of a good fat fight!

But aesthetic value is just a bonus. The real benefits are the health benefits.

Consider gaining muscle as your secret weapon in your fat fight. That muscle will fight for you ’round the clock, even while you sleep.

Body Fat Fight

According to Dr. William Evans of the USDA Human Nutrition Research Center on Aging at Tufts University, the average American loses 6.6 pounds of lean body mass every decade after age 20. The rate of muscle loss increases after age 45. With advancing age, most people gain fat even when body weight doesn’t change much. The muscle shrinks as the fat accumulates.

It’s a good idea to measure your body fat as opposed to obsessing over the numbers on your scale. Body composition focuses on body fat and lean body mass. If you can determine that you’re losing fat while gaining or even maintaining muscle, you know your program is working.

Measuring Your Body Fat

So how do you go about measuring body fat composition? Well, first you have to accept the fact that gaining muscle to replace fat is a slow process. While physically this is better for you, psychologically it’s frustrating and discouraging. You need an accurate and scientific method of measuring your progress. There are at least a dozen methods of body composition testing. The most popular and widely used are as follows.

  1. Underwater Weighing (Hydrostatic): You are submerged under water while sitting on a chair that hangs from a scale. The basis for hydrostatic weighing is the fact that fat floats and muscle sinks. The fatter you are, the more buoyant you will be, and the more buoyant you are, the less you will weigh underwater. The leaner you are, the more easily you will sink, and the more you will weigh underwater. Underwater weighing is interesting, but not very practical.
  2. Bio Electric Impedance Analysis: – Bio-electric impedance analysis (BIA) measures body fat by testing the electrical conductivity of your body’s tissues. Because the test is based on your body’s water status, the results can fluctuate based on your state of hydration, but overall research finds BIA fairly reliable.
  3. BIA Body Fat Scales and hand grip tests – Tanita makes the best body fat scale. Omron sells the most popular hand gripper. The scale measures the lower body while a hand grip test measures the upper body.

There are many other methods used to measure body fat, including total body potassium, total body electrical conductivity, isotopic dilution, urinary creatine excretion, total body calcium, total body nitrogen, total plasma creatinine, computerized tomography, magnetic resonance imaging (MRI), ultrasound, neutron activation analysis, and dual photon absorpitometry.

Say what? No worries. None of these are practical for personal use on a fat loss program.

Fat Fight Skinfold Testing

AccuMeasureThe most practical approach to measure your body fat is one we purposely waited to mention – skinfold testing. It’s easy and when done properly, very accurate in determining your body fat percentage. All you need is a simple little, inexpensive device called a “skinfold caliper“.

The only downside is potential errors from taking the skinfold with improper technique. For example, taking a horizontal fold when it should be a vertical fold. But it isn’t a technique that’s difficult to perfect. And one last tip: Whichever caliper you pick, stick to it. Switching from one to another can make results appear different.

This doesn’t make one device “wrong”, it’s just that there can be fluctuations between different brands.

 “Although you can find more glamorous contraptions, a skilled “pincher” can get a better estimate than with any other method except dissection. The only drawback to using calipers is operator error; but practice does make perfect.” -Dan Duchaine

Now go pinch an inch & lift a little. 🙂

Think Good Feel Good.

Think Good Feel Good.

Did you know that thinking positive, affirming thoughts can truly affect your fitness and overall health? When you think good thoughts your body actually creates feel good hormones! These hormones give you more energy, balance your mood and can even contribute to your body’s healing abilities.

Think good feel good. 🙂

Beware: it works the same if you’re a negative thinker. If you have dark stressful thoughts, that sends negative messages throughout your body causing negative results. Lethargy, depression, etc. If you are frequently stressed out and miserable, your body will secrete hormones that wreak havoc over time.

Think good feel good.

Super Quick Fit Tip

Touching Toes
Touching Toes

Here’s a super quick way to release some of that tension caused by stress: Touch your toes. Doing this opens up your hip joints and stretches your hamstrings, areas where we tend to store a lot of tension.

Think positive!

If you find yourself stressed, it can be difficult to alter your thinking process from worries to happy thoughts. There are any number of things to worry us but we’ve mentioned it before and will keep doing so. In spite of the negative stress you must deal with, try to stop the bad thoughts. Replace them with something positive.

It truly is a “mind over matter” concept. Give it a try; you could start by simply telling yourself repeatedly: “I can survive this“.

Think good feel good.

Obviously it would be difficult to tell yourself you’re “So happy!” when your world feels like it’s falling apart. But you can generate positive thoughts of survival instead of wallowing in negative thoughts of despair.

Feel Good!
Feel Good!

If you find yourself really having a difficult time thinking anything positive, try this exercise for the spirit.

Text, call or email three to five friends or loved ones’ and tell each of them one thing you enjoy about him or her. Something that makes or has made YOU smile. That forces your thoughts to good things. And … You’ll make them feel good, too and that will make you feel better.

What goes around truly does come around!

It’s a about choices we can make granted to us by human free will.

Make positive choices. Think good feel good.

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Fitness Shake Recipe

Fitness Shake Recipe

A delicious, health fitness shake recipe with skim milk, banana, yogurt, wheat germ, vanilla and sweetener to keep the sugar down. All nicely spiced with cinnamon. Bananas have lots of potassium and can give flagging energy levels a boost.

Fitness Shake Recipe
Fitness Shake Recipe

2 cups skim milk
2 medium-size ripe bananas, cut into l-inch pieces
1/2 cup fat-free plain or *banana yogurt
1/2 cup nonfat dry milk powder
1/3 cup wheat germ
1 teaspoon vanilla
8 packets sweetener or 1/3-cup measurable sweetener of choice
Ground cinnamon (optional)


Process all ingredients, except cinnamon, in blender or food processor until smooth. Pour into glasses and sprinkle with cinnamon, if desired.

Recipe makes four (8-ounce) servings.

Notes: *For a more intense banana flavor, go with the banana yogurt. To mute the banana flavor a bit, use the plain yogurt.

The ground cinnamon is optional, but recommended. It pairs tastefully with the banana flavor and adds a healthy sweet spice taste.

Nutrition information per serving:

Calories: 190
Fat: 2g
Carbohydrate: 33g
Cholesterol: 4mg
Sodium: 134mg
Protein: 12g
Exchanges: 1-1/2 Milk, 1 Fruit, 1/2 Fat

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  • High Calorie Drinks and Shakes – If you are looking a fitness shake recipe with more protein or a meal replacement beverage with a kick, try these recipes.
  • Liquid Meals – Meal substitutes are a convenient way to reduce calories. Meal substitutes should provide protein and be low in fat and calories. They can also be considered fitness shakes.
  • Delicious Strawberry Shake – Milk, honey, vanilla and frozen strawberries whipped into this healthful shake in a flash.

Restricting Calories Detrimental to Fitness

Restricting Calories is Detrimental to Your Fitness

The most common means of dieting is restricting calories. The first thing we thing of when we think “diet” is “Can’t or shouldn’t eat this that or the other thing”.

Restricting calories is not the answer.
Restricting calories is not the answer.

This amounts to calorie restriction, which can actually lower your metabolism. When your metabolism lowers, so does your fat burning ability and your chance of dropping pounds.

Lift Weights
But why does this happen? Basically because when you cut down on calories, you’re body works to adjust to less “fuel”. The first way it does this is to lower your metabolism. Adding more alarm, study after study tells us that low calorie diets without exercise will always cause 40 to 50 percent of the weight you do lose to come from lean tissue. Even with exercise, if a diet is too restrictive in calories, much of the weight loss will still be lean tissue.

The Thyroid Factor

Many of us are aware of the fact that we have a thyroid gland and that it can play a role in weight gain. This is because our thyroid gland is largely responsible for regulating the rate we burn calories while at rest. The thyroid has an active hormone known as T3. When significant calorie reduction takes place, it reduces output of this hormone, which results in a decreased metabolism.

The Dreaded Plateau

Now you can see how restricting calories to lose weight can actually turn on you. It should be easier to understand why so many dieters reach a plateau. A plateau is a point at which no matter what they do, how little they eat or how much they exercise, they can’t lose another pound. This means your body has adjusted to a lower amount of calories and adapted in order to conserve energy.

What’s really scary is that if you’ve reached this point, merely going back to normal eating habits could mean weight gain. Your body is not burning calories as efficiently as it was before the diet.

And it gets worse. At this point you can start having gnawing hunger pains and insatiable cravings. Ensuing frustration can cause you to break your diet. Weight creeps back up, body fat increases and you now have less muscle and a slower metabolism. Many people will not only gain back any weight they’ve lost, but will add to it.

This is where the expression “yo-yo cycle” comes into the picture. It’s a vicious cycle that some battle their entire lives.

The Signs and Symptoms of Restricting Calories

How would you know if you’re reaching this point in your dieting efforts? The first signs are those of being under nourished.

  • Fatigue.
  • Lethargy.
  • Inability to sustain levels of physical activity.

Restricting calories is known to cause all three symptoms.

What to Do?

Give up the idea that you have to starve to lose weight. Sure, if you starve yourself you’ll lose some weight. This simply IS NOT HEALTHY. Keep this thought in mind:

Temporary dieting can only produce temporary results.

Seven Suggested Steps

  1. Adopt the mindset that you are going to be working on changing life-long habits permanently.
  2. Plan to do muscle toning exercise at least 2 times a week for a minimum of 20 minutes per session. Hang onto that all important lean muscle mass. If you wish, work to develop more!
  3. Obviously restricting calories is in order for anyone who has been in a bad habit of over-indulgence. Decrease slowly and intelligently! Healthier foods, cutting out fried foods, etc.
  4. Work toward off setting reduction in calories with increase in physical movement. Formal exercise or things like gardening, walking, sweeping, vacuuming, etc., all count.
  5. Determine your minimal calorie requirements with the help of a physician and never drop below them!
  6. Woman on ScalePractice “grazing”, not gorging. In other words, eat several smaller meals (4 to 6) throughout the day as opposed to 2 or 3 large ones. This keeps fuel going in while energy expenditure is going out. It also wards off binge-type urges, hunger pains and feeling unsatisfied.
  7. Set out to lose no more than 1 to 2 pounds per week. Yes, it takes some patience but the long term, satisfying results are well worth it. And remember, if you’re doing your muscle toning exercises, you’re replacing some fat with muscle which could actually reduce your body size. This occurs even if the scale isn’t showing a significant reduction! It’s exciting, trust me. Once you’ve experienced a drop in clothing size while your scale remains the same, you’ll embrace muscle toning! See A Beginner’s Full Body Workout.

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Fitness: Beating Confusion and Chaos

Fitness: Beating Confusion and Chaos

Fitness Female
Fitness Female

So you know you’re over weight and seek out some advice on how best to cope with this unpleasant fact. You happily start reading about fitness with a positive attitude. Subsequently you start feeling agitated, confused, berated and belittled – then you give up and have a snack, feeling out of sorts.

Nothing gets accomplished. Nothing is solved or resolved. You just feel bad. About yourself, your weight, who you are, where you come from, your looks…and so on it goes.

All that conflicting fitness information may not all be meant to confuse and frustrate you. What happens is people (“experts”) are sharing a personal experience, or the results of small studies that tend to suggest some particular fact. Everyone has their own area of expertise and to be blunt, many become biased in their preferred area. This doesn’t mean they’re bad or purposely trying to mislead you. It just means they feel passionately about their beliefs – but that doesn’t make anyone rock solid right about ANY thing.

And of course, we have many who are motivated to say things because they’re paid to do so. It’s a crazy, cruel world these days. We need to dig into our personal reserves of strength and common sense and “not let the bastards grind us down“.

Non illigitamus carborundum – Latin for “don’t let the bastards grind you down”. General Joseph W. Stilwell, Motto US general (1883 – 1946).

The bottom line is, no two human beings on this planet are genetically the same.  That means not any given food, exercise or other fitness remedy or regime will work exactly the same on any two people.

You are unique and wonderful. You are you, no one else. Embrace yourself. Focus on your good points. Your genetics are yours and yours alone. No one can or will change that, nor will all the “expert advice” in the world.

So where to go from here? Mind over matter. Your own mind, your own life experiences, your wonderful and uniquely made body. Get to know it, love it, nurture it. The ability to do this in spite of all the hammering on us to “eat right, lose weight” gets increasingly difficult by the day. Governments want to tell us how much to weigh, what to eat, where to eat and how to eat. That’s wrong. They don’t know YOU. They have agendas and motives that are completely impersonal and insanely motivated by all the wrong factors.

This can be tough, but with some serious thought-discipline it’s perfectly doable. Everything begins in your mind. Negative thoughts produce negative results – yes, even in your body. And if you follow any form of news these days, you’re mind is filled with the negative. Repeatedly. Is it any wonder we’re becoming a society of angry, frustrated, over weight and sometimes depressed individuals? A person can so easily feel defeated and helpless in short order. Fitness becomes nothing more than another burden to contend with.

This may sound extreme to some, but I call that “Cruel and unusual punishment” toward innocent people with very real concerns. It’s especially “cruel” to do this to children, who’s minds are so very impressionable and who can develop emotional scars that will last a lifetime. They are too young to understand the importance of being fed “the positive”.

Listen to your body. Use your own mind – not that of others – to “feed” positive thoughts for positive results. How?

The first and most important thing to understand is that the human mind has a conscious and a subconscious. The subconscious mind has no ability to actually “think”. Consider your computer – you have to “tell it” what is true and what it “knows” via programming. Whatever your subconscious mind is “programmed” with, it accepts. Good or bad, right or wrong. Then it follows through with the very things you’ve become “programmed” by.

So you see, the more you hear that “you’re too fat”, “fat is bad”, the more it seeps into your subconscious creating negative feelings about yourself while you aren’t even aware its taking place. This can lead to patterns of self-sabotage at untold proportions.

Instead, start a “mind diet” of positive thinking and work to counter all the negative. Soon your body will follow suit. You’ll begin to feel more positive about your own abilities to achieve weight loss and better overall fitness. You’ll feel more at peace with yourself and others. This in turn helps you achieve things you’ve previously been programmed to think you can’t without some form of “intervention”. Don’t allow your thoughts to be “taken over”. That’s lazy! Take positive control.

The Human Brain

Tell yourself:

  • I can’t.
  • I won’t.
  • It’s no use.
  • It doesn’t pay, I’ll always be this way.
  • It’s genetic, I’m stuck with this problem.
  • My metabolism is just slow.
  • It will never work.
  • Nothing will help me.

And that’s how it shall be.

Your mind, in many ways you don’t realize, is constantly being programmed through conscious self-suggestion as well as external suggestions. Be especially aware of those negative external suggestions as those are the one’s that will worm their way into your subconscious and do the most damage to your abilities and self esteem. Shut them out, turn them off, close the web page telling you “fat is bad”. Fat is not “bad”. Yes, it can be unhealthy, but by no means does it make you “bad” or “unacceptable”.  It makes you human.

Be aware of your conscious thoughts. When a negative one slips in – and it will, you’re only human – stop it and change it to something positive. Banish “I can’t” completely. Make it a huge “I CAN“. It will take some time and practice, but in time you’ll find those negative thoughts dissipating while your mind turns in a new and wonderful, positive direction.

That subconscious mind of yours is working 24 hours a day – make it your first goal to allow it to work to your benefit from this point forward!

Since we become what we think of most of the time, whatever we are thinking of now, we are unconsciously moving toward the achievement of that thought. For an alcoholic, this could be the next drink – for a drug addict, the next fix – for a surfer, the next wave. Divorce, bankruptcy, and illness are all goals spawned out of negative attitudes and thought patterns. -Denis Waitley, productivity consultant on high performance human achievement.

Kick The Morning Blues

Kick The Morning Blues

Many of us are poor starters to the day. We feel languid, uninspired. It is as much as we can do to get out of bed and stand under the shower. However, there are a number of techniques we can adopt to boost our energy levels and reduce our feelings of stress at the start of the day. In other words, kick the morning blues!

Morning Blues
Morning Blues


The following are typical techniques and one that has been highly effective for a great many people. So, before getting out of bed in morning, prime your body for action through a series of gentle muscle stretches.

  1. Start with your right foot, extend the toes upwards while inhaling gradually and deeply.
    Hold your breath to a count of 5 and then curl your toes as you exhale. Repeat this exercise with your left foot.
  2. Stretch out your whole body as you lie in bed pushing down with each foot, stretching
    your leg muscles.
  3. Inhale and then as you exhale, stretch your arms above your head.
  4. Gently rise from your bed and stand with an upright posture, both feet firmly on the floor. Breathe deeply, curling your toes as you inhale and extending them on exhaling.

See also: Feeling Blue? Lift a Weight or Two!

Fab Abs in Five


A give-away – for a tweet or a “like” on Facebook!

Note: This is long over, but you are more than welcome to check out the Fab Abs in Five eBook.

Fab Abs in Five Minutes a Day!

Fab Abs in Five
Fab Abs in Five

A manual that’s direct, to the point, and super simple. It will give you fab abs with only a five minute a day commitment!

You can have fabulous abdominal muscles with just a five-minute investment each day.

All it takes is five minutes for five fab ab moves with no equipment.  You can achieve desired results with just a five-minute effort and the floor.  A mat might not be a bad idea, but is not necessary.  This abdominal workout is neither tiresome nor boring – it goes too fast!

This workout will work the entire core area of the abdominal muscles.  This will increase the effectiveness of the workout.  You combine five moves, doing each for one minute. This will keep the workout challenging, upbeat and stave off boredom.

It is important to note that you do need to incorporate some aerobics into your exercise routine for maximal effectiveness.  Another option is to use this workout and repeat it at least three times to equal a 20-minute aerobic workout.

Always keep proper form while you are doing the following exercises.  If you do these exercises improperly, you will defeat the purpose because you end up working the wrong muscles.

No matter where you are – home, office, or the park — you can use these five moves to build stronger, more appealing stomach muscles. For a more intense workout, simply add a standard set of ankle weights.

Strong abdominal muscles have many benefits in addition to looking great.  They can help alleviate lower back pain, improve posture and are an essential to overall good health.

Now you can have the Fab Abs in Five Training Manual for nothing more than a tweet!

Note: Offer expired but e-Book still available. See above link.