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Tag Archives: Diabetes

Drinking Skim Milk: The Diabetes Obesity Connection

Image result for skim milk

When you are diagnosed with a medical condition such as diabetes. You might seek to get what you think is invaluable information from a well established diabetes organization like the American Diabetes Association.

When you visit The American Diabetes Association website for diet advice,  http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/dairy.html?referrer=https://www.google.com/, you will read about the best choices for dairy products:

“What are the Best Choices?”

“The best choices of dairy products are:

Fat-free or low-fat (1% milk)

Plain non-fat yogurt (regular or Greek yogurt)

Non-fat light yogurt (regular or Greek yogurt)”

Yet, low-fat dairy products have more carbohydrates that influence blood sugar, insulin and appetite than natural high fat dairy products.

Current research, “Circulating Biomarkers of Dairy Fat and Risk of Incident Diabetes Mellitus Among US Men and Women in Two Large Prospective Cohorts“, July 5, 2016, Volume 134, Issue 1, http://circ.ahajournals.org/content/early/2016/03/22/CIRCULATIONAHA.115.018410.abstract, suggests full fat (NOT low-fat) dairy may help lower diabetes risk and assist in weight maintenance. The twenty year study followed over 3,000 participants ages 30 to 75.  Those who consumed the higher percent fat dairy “had about a 50 percent lower risk of diabetes.”

Low and non fat dairy may not just be a culprit in elevating diabetes risk, additional research has shown an association between skim milk and weight gain especially in children, http://www.cnn.com/2013/03/20/health/skim-milk-obesity/.

Dr. Mark DeBoer, an associate professor of pediatric endocrinology at the University of Virginia School of Medicine authored a study published in the Archives of Disease in Childhood. They found children who drank 2% fat milk showed lower BMI scores than those drinking the 1% fat milk. Over time, he found that children who were normal weight at the start of the study and consistently drank the 1% milk showed a 57% increased chance of becoming overweight or obese by the time they were 4 years old.”

Despite these findings from 3 years ago, The American Academy of Pediatrics (AAP) and the American Heart Association (AHA) continue to recommend that children older than 2 years drink skim or low-fat milk.

Hmmm…if the science is finding skim milk is not healthy, why not scrap the recommendations that are given by most experts, and at least give full fat dairy equal billing to help fight the diabesity battle, and in doing so, re-think the skim milk offerings within the school lunch programs.

There is no essential need to drink milk. Good sources of calcium containing foods (kale, collard greens, broccoli, edamame, bok choy, sardines, oranges, tofu, almonds),  foods that contain vitamin D (salmon, tuna, pasteurized eggs, sardines) and supplements are viable options.

Vitamin D is a fat soluble vitamin and calcium acts similarly in that it requires a carrier for absorption.  So if you drink milk for the purpose of attaining these nutrients, drink milk with more fat and avoid 1% or skim milk to help vitamin absorption and to reduce the risk of weight gain and diabetes.

 

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Drug Recommendations: What’s Wrong With This Picture?

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I have written a couple of posts on statins to provide a complete  picture of the costs and benefits of using them. Statins remain very dangerous treatment alternative when compared with natural diet options like diet, exercise and supplements.  Yet the medical community continues to endorse statins despite the warnings.

Today’s blog uses statins as an  example of how health experts have gone wrong when providing prudent messages to the public  about taking medication. This will hopefully open your eyes as to how easy it is to fall victim to the dogma. Experts who speak to the public should be more responsible.

  • When a physician is on television and says ” we know NOW that our patients are not hypochondriacs, because we have results from our study to prove statins cause muscle pain, ” it is very concerning.

One, it gives a research study too much power in terms of how a patient is viewed, in this case a  “hypochondriac”.  Patients should not have to wait for a research study to be done to “prove” that what symptoms they feel are real. If you feel differently after adding a medicine into your daily routine, don’t be convinced, even if it is by your doctor, otherwise. Research is not the holy grail, you are.

Two, for those of you taking prescription medicine has your physician ever explained UNcommon drug side effects that might affect you? Have you tried discussing concerns about a prescription with a doctor and they are dismissed or are handed another pill to lessen  stress (because he thinks you are a hypochondriac)? Do you go with the flow and follow doctor’s orders? Do you use your gut instinct and try to find someone who can help figure out why you have these symptoms? Many people blindly follow doctors orders, they do not question or get a second opinion  then pay the consequences.

  • When recommendations by the government are supported with, ” Patients who aren’t responding to statins alone would continue taking themin addition to Repatha and maintaining a healthy, cholesterol-friendly diet.” – John Jenkins, director of the FDA Office of New Drugs, Center for Drug Evaluation and Research (http://www.cnn.com/2015/08/27/health/fda-new-cholesterol-drug-repatha/index.html), ” it makes me question the possibility of underlying motives.

Why would a doctor recommend you take a statin or any medication that does not work on its own and that has been linked to these negative health effects,                       http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm293330.htm? Pharmaceutical companies and politicians make a lot of money with your drug purchases.  Statins have become a $29 billion dollar business a year. Repatha is estimated to cost  14,00 a year/person and it will exceed statin profits by billions easily.

Accepting a doctor who dismisses your complaints, following advice to take medication that causes your body to exhibit negative changes or does not change the targeted blood work is the wrong picture.

The right picture is you, your health and being an advocate for yourself. Use common sense, have educated conversations with your doctor and make decisions together.  Medicine is sometimes necessary but not if it causes more harm than good. Health conditions caused by lifestyle should be cured by lifestyle, not drugs.

Next week I’ll discuss statin alternatives that may work for you.

 

 

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Strip Tease The Sugar Out of Your Diet

 

Français : Echantillons de différents sucres, ...

Français : Echantillons de différents sucres, de gauche à droite et de haut en bas : sucre blanc, sucre complet, rapadura, cassonade (Photo credit: Wikipedia)

Traditionally, when we think of sugar, we think sweet, white stuff coming from the sugar cane plant. Naturally sweet foods can be purposeful. Now, industry has flooded the food market with an excess of sugar from both natural and chemical sources.

In small amounts and in its natural state, sugar cane has many nutrients that contribute to good health;

  • chromium helps control blood sugar
  • manganese is an essential mineral involved in carb and fat metabolism, bone health, sex hormones and helps reduce free radical damage
  • cobalt is an essential mineral the is involved in the formation of vitamin B12
  •  copper and zinc are important to maintain minerals because when deficient can contribute to poor immune system, attention and behavior issues. If you suffer from chronic fatigue and are a vegan or an older adult, please read this, http://www.westonaprice.org/metabolic-disorders/copper-zinc-imbalance.
  • magnesium is an important mineral involved in bone and heart health and many more functions in the body, read more here http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

When sugar cane is processed into sugar, it is stripped of its nutritional value. Sugar cane loses 93 percent of its chromium, 89 percent of its manganese, 98 percent of its cobalt, 83 percent of its copper, 98 percent of its zinc, and 98 percent of its magnesium. It is now practically nutrient less. Consuming pure refined sugar may also cause your body to excrete chromium, which, ironically, triggers sugar cravings. This mineral loss is typically what happens in the processing of many convenience foods, including bread products.

Sugar, aka :brown sugar, dextrose, fruit juice concentrate, honey, maltodextrin, invert sugar, malt syrup, lactose, maltose, molasses…here’s more, http://www.myfitnesspal.com/topics/show/821596-257-names-for-hidden-sugar, is hidden in everything.

Many convenience foods that do not taste sweet are loaded with added sugars, and many busy people turn to these foods for quick meal options. Consider that peanut butter, jelly, bread, bologna, breakfast bars, granola bars, canned chili, and canned fruit in syrup all contain added sugar; so do fast foods such as pizza, sandwiches, and even breakfast items too. According to the USDA, a fast food cheese and bacon griddle cake sandwich has 9 grams of sugar. Some sweetened breakfast cereals contain as much as 15 grams of sugar per ounce.

Do you think of these foods as being sweet? Just check the label for yourself.

  • Grey Poupon
  • Pepperidge Farm 100% Natural Whole Wheat bread
  • Jif Peanut Butter
  • Bush’s Best – light red kidney beans
  • Progresso Dark Red Kidney Beans
  • Oscar Meyer shaved turkey breast
  • Oscar Meyer Ready to Serve Bacon
  • Oscar Meyer Hard Salami
  • Healthy Choice Split Pea & Ham soup
  • Powerbar performance bars
  • Aunt Jemima Original Pancake Mix
  • Aunt Jemima Whole Wheat Blend Pancake Mix
  • Desserts and sweet beverages pile on even more of the sweet stuff. You may also have more sugar in the form of soft drinks, candy, ice cream, cookies and cup cakes.

There is one sweetener, in particular, it is a “natural” corn derivative.  So seemingly it would NOT be unhealthy but high fructose corn syrup (HFCS) which has been in our foods since the 1970’s is anything but a healthy alternative. It dominates the “added sugars” market in processed convenience foods. Here’s what you should know, http://www.huffingtonpost.com/dr-mark-hyman/high-fructose-corn-syrup-dangers_b_861913.html.

Even those who are  active and in good shape, are encouraged to load up on sugary sports drinks, and energy bars, before and after exercise. Television commercials and programming also urge you to drink “sports drinks” after exercise, to replace the energy you burn. Guess what they contain? Have you read the ingredients? This is how fit people may end up with metabolic health conditions.  No matter what alias they give to  added sugars, when consumed they encourage us to prefer sweet foods as well as wreak havoc on blood sugar and insulin, appetite and fat storage especially triglycerides. If this makes you think metabolic syndrome, keep thinking. You are on the right track.

What Sugar Does

The more sugar is pumped into food, the more sugar is consumed unknowingly. Sugar highs and lows  intensify as do a cascade of other hormones as well, metabolism becomes more unbalanced, setting you up not only for weight gain, but also  for developing stomach upset, diabetes, heart disease, osteoporosis and other diseases. Health is compromised no matter what.  The food supply threatens the health of our children too. It used to take 15 to 20 years for a steady consumption of sugar and other sweeteners to trigger conditions like type 2     diabetes. Now we’re seeing type 2 diabetes in children as young as age 6.

Each sugar hit gives you a little bounce, followed by a bigger crash. You eat sugar and experience a short-lived exhilaration and energy as your adrenal glands produce the stress hormone adrenaline. This hormone drops quickly, so you feel fatigued. You eat more sugar and rise some, only to drop deeper into a fatigue only to seal the adrenal “coffin”.  To learn more about adrenal fatigue, make sure you read, http://www.adrenalfatigue.org/what-is-adrenal-fatigue and this, http://articles.mercola.com/sites/articles/archive/.2009/09/05/most-common-cause-of-fatigue-that-is-missed-or-misdiagnosed-by-doctors.aspx.

Strip sugar from your diet for so many more reasons, including addiction and depression, http://www.huffingtonpost.com/john-r-talbott/sugar-health_b_1396609.html and 141 physiological reasons from Nancy Appleton’s blog http://nancyappleton.com/141-reasons-sugar-ruins-your-health/.

Even when you do not suspect you are eating sugar, you probably are ingesting it. Find lurking sugar in your food and strip it from your diet. There should be no room in your eating repertoire for added sweeteners in foods if you want to live a long healthy life.

 

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A Wolf in Sheep’s Clothing: No-Calorie Artificial Sweetener

Image result for google image a wolf in sheep's clothing

Non-calorie, Artificial sweeteners (AS) are thought to help those who want to lose weight by cutting calories and allow those with blood sugar issues to expand on food options because there is a negligible effect on blood sugar, therefore aiding in health promotion.

However, on the same line as the calorie theory (a calorie deficit consumed equals weight loss), AS are building a track record of doing just the opposite.

Research suggests that AS have multiple negative effects on body systems that include changing taste receptors (increasing expectation for a greater sweetness  in food), altering brain signals and responses (by providing sweetness without accompanying fuel or calories) and changing good gut bacteria (effecting immune system digestive issues). None of which falls into the “this is good because it has zero calories” theory.

While it is true AS do not provide calories or carbs, once ingested the metabolic effects have a much greater consequence on weight and health than chomping down on some bacon or, for that matter, any other food with calories or carbs like olives, berries or nuts.

Burke and Small explain this in the 2015 issue of Physiological Behavior, http://www.sciencedirect.com/science/article/pii/S0031938415003303. Their paper, “Physiological mechanisms by which non-nutritive sweeteners may impact body weight and metabolism”, explains that  AS “are not physiologically inert compounds and consider the potential biological mechanisms by which NNS (AS) consumption may impact energy balance and metabolic function, including actions on oral and extra-oral sweet taste receptors, and effects on metabolic hormone secretion, cognitive processes (e.g. reward learning, memory, and taste perception), and gut microbiota”.

A powerful and very important message don’t ya think?

This may even explain how we spend $2-4 billion dollars/ year on non-calorie artificial sweeteners and yet continue to watch the diabesity (http://www.medicinenet.com/script/main/art.asp?articlekey=33948) epidemic grow. After all these years of throwing our money down the drain (paying more for calorie-free products) and acting as human guinea pigs we now find out this food ingredient causes the very same problems it is trying to correct.

In 2014, Eran Elinav et. al., from the Weizmann Institute of Science in Israel, conducted and published consecutive trials in the scientific journal Nature, http://www.nature.com/nature/journal/v514/n7521/abs/nature13793.html.  The study found that AS changed gut bacteria causing fluctuations in sugar metabolism that mimic diabetes. Admittedly the study sample size is small but regardless of size, if you are the one person that the results apply then it is very relevant to you. Here is what they found:

  1. Mice were fed plain water, water with Sweet’ N Low, Splenda or Equal, water with sugar or glucose. The mice who drank water with artificial sweeteners “developed marked glucose intolerance” as a result of changes in the natural gut flora. The mice with glucose intolerance were then given antibiotics that killed the gut flora and the glucose intolerance went away.
  2. Researchers also took a sample of the gut bacteria in the mice that were glucose intolerant and then injected the bacteria in mice that had never consumed artificial sweetener. The injected mice then developed glucose intolerance. “DNA sequencing showed the artificial sweetener changed the variety of bacteria in the guts of the mice that consumed it.”
  3. Then the researchers compiled data on 381 non diabetic individuals and found a connection  between “the reported use of any kind of artificial sweeteners and signs of glucose intolerance. In addition, the gut bacteria of those who used artificial sweeteners were different from those who did not.”
  4. For one week, seven human volunteers (who normally did not use artificial sweeteners) “consumed the maximum amount of saccharin recommended by the United States Food and Drug Administration. In four of the seven, blood-sugar levels were disrupted in the same way as in mice.” Then they used bacteria from the four volunteers who developed glucose intolerance and injected it into the gut of mice. The mice, then also developed glucose intolerance.

Seems pretty straight forward right?  Yes but there is more to take from this if you read between the lines:

  1. Gut bacteria seems to be another point of interest in understanding blood sugar disorders.
  2. This research seems to suggest that there may be a variety of ways blood sugar abnormalities occur and some may at least originally be independent of insulin abnormalities.

While this information is compelling, is it really shocking? We know there is no magic bullet for weight loss or blood sugar control. We also know of similar situations  like the creation of trans fats (to make foods healthier by removing naturally occurring fat) and how that turned out (they proved to promote heart disease and negatively effect blood sugar and health).

Eat smart. Make REAL food choices. Understand how what you eat effects you.

 

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Statins: The Drug Deal

Image result for simvastatin image

I think most people understand the  “drug deal” relating to the pharmaceutical industry, http://www.drugwatch.com/manufacturer/, but we seem to forget that prescribed drugs by a physician can be just as dangerous as any drug on the street. According to the National Council on Alcoholism and Drug dependence, https://ncadd.org/learn-about-drugs/prescription-drugs, “an estimated 48 million people have abused prescription drugs, representing nearly 20% of the U.S. population ” and it is not just addiction as there are serious health consequences to these legal drugs. Statins are no exception to the rule recently proving to have similar side effects to other drugs already taken off the market;  you can read about “35 FDA-Approved Prescription Drugs Later Pulled from the Market,” http://prescriptiondrugs.procon.org/view.resource.php?resourceID=005528.

Make no mistake prescription medications are created to make a ton of legal drug money. In my opinion anyone taking any prescription drug within the first 5-10 years of its release is a human guinea pig.

If you listen to Michael Roizen, MD ( the colleague of Dr. Oz), https://www.sharecare.com/health/pharmaceuticals/how-many-people-take-statin, “15 million Americans are now taking a statin drug, according to the large pharmaceutical survey organization (IMS, Instructional Management Systems), most don’t take the drug as they should. Only 32 percent take statins as their doctor prescribed — many skip taking over 50 percent of their pills or even any pills. Furthermore, even though the National Institutes of Health recommends that 35 million Americans take statins, considerably more than that actually do. If all the benefits we think statins provide actually prove to be true, perhaps statins should be taken regularly by almost all of us, as aspirin is, and started at about the same time, age thirty-five or forty.”

Most doctors would agree but there is mounting evidence that statins are not all that! And maybe those who have given up on taking statins are smarter than those who are using them.

As I mention in a previous blog entitled, “A Statin Standoff or Much More?” , https://valerieberkowitz.wordpress.com/2015/03/09/a-statin-standoff-or-much-more/, statins have been shown to help only a small group of individuals but most of the people taking them are playing Russian roulette.

A new retrospective study from the VA just surfaced, http://www.research.va.gov/currents/spring2015/spring2015-19.cfm, data was collected during 2003-2012 from approximately 26,000 beneficiaries of Tricare, the military health system. Healthy individuals who were prescribed and using statin drugs to control their cholesterol were 87 percent more likely to develop diabetes, 250 percent more likely to develop diabetic complications and 14 percent more likely to become overweight or obese than their non-statin-using peers. To make matters worse, there was also a dose dependent connection. Findings showed “the higher the dose of any of the statins, the greater the risk of diabetes, diabetes complications, and obesity”.

The authors published more results tying statin use to cataracts and muscle injury:

  1. Leuschen J1,Mortensen EM,Frei CRMansi EAPanday VMansi I. JAMA Ophthalmol. 2013 Nov;131(11):1427-34. Association of statin use with cataracts: a propensity score-matched analysis”

“The risk for cataract is increased among statin users as compared with nonusers. The risk-benefit ratio of statin use, specifically for primary prevention, should be carefully weighed, and further studies are warranted.”

  1. Mansi I1,Frei CR,Pugh MJMakris UMortensen EM. JAMA Intern Med. 2013 Jul 22;173(14):1-10. “Statins and musculoskeletal conditions, arthropathies, and injuries”

“Musculoskeletal conditions, arthropathies, injuries, and pain are more common among statin users than among similar nonusers. The full spectrum of statins’ musculoskeletal adverse events may not be fully explored, and further studies are warranted, especially in physically active individuals.”

Make sure that if you are taking any prescribed or over the counter medication, http://familydoctor.org/familydoctor/en/drugs-procedures-devices/over-the-counter/otc-medicines-know-your-risks-and-reduce-them.html, that you really need it.

Otherwise, just like any other drug deal, you may just be putting your health and life on the line.

There are natural alternatives to statins. The first step is to speak with your doctor about eating a ketogenic diet, like the one I write about in my book, “The Stubborn Fat Fix” and using the supplements mentioned here, https://valerieberkowitz.wordpress.com/2015/03/09/a-statin-standoff-or-much-more/.

 

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Cruising Down Memory Lane With The 8th Annual Low Carb Cruise

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In honor of the 8th Annual Low Carb Cruise 2015, http://www.lowcarbcruiseinfo.com/, hosted by my friend and colleague Jimmy Moore. I thought I would repost an interview we did awhile back and share a great conversation that discusses the health benefits of The Atkins Diet from my perspective as a registered dietitian and certified diabetes educator and the book I co-authored, “The Stubborn Fat Fix” (https://valerieberkowitz.wordpress.com/2013/09/30/what-is-metabolic-overdrive/https://valerieberkowitz.wordpress.com/2013/11/11/insulins-immense-role-in-metabolic-overdrive-mo/, https://valerieberkowitz.wordpress.com/2013/10/28/hormonal-havoc-harnesses-metabolic-overdrive-part1/https://valerieberkowitz.wordpress.com/2013/11/04/hormonal-havoc-harnesses-metabolic-overdrive-part-2/,https://valerieberkowitz.wordpress.com/2013/10/15/the-thyroid-tie-in-to-metabolic-overdrive/https://valerieberkowitz.wordpress.com/2013/10/06/the-cortisol-connection-to-metabolic-overdrive-mo/). We discuss:

  • how you can identify reasons behind stubborn fat that just refuses to come off
  • why exercise may not be a good idea if you are experiencing metabolic overdrive
  • social and emotional interference with your diet
  • practical and creative solutions to help you stick with your nutrition plan
  • supplement solutions and much much more…

It is with great regret that I have only been able to attend one of the cruises but the memories are like yesterday. I met people who I will be friends with for life!

So here is my interview with Jimmy, http://www.thelivinlowcarbshow.com/shownotes/410/valorie-berkowitz-ep-251/!

I hope you have the opportunity to listen as this interview really hits on many aspects of weight loss and health regardless of diet preference and it may help spark a fire to that will help fix whatever obstacles are getting in the way of getting to your goal(s).

 

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Eat Your “Diabesity” Out

Diabesity

https://intensivedietarymanagement.com/new-science-diabesity-hormonal-obesity-xi/ (worth a look see, excellent site)

The past two weeks I have written about Diabesity, what it is, https://valerieberkowitz.wordpress.com/2015/05/04/stop-diabesity-in-its-tracks/, and how to identify it, https://valerieberkowitz.wordpress.com/2015/05/11/diabesity-tell-tale-signs-and-symptoms/. This week it is all about the simple solution.

While eating right is not always the easiest answer. It is simple, ideal and the most effective solution with absolutely no downside. So do not eat your “heart” out.  Eat your “diabesity” out. Eat diabesity right out of your system.

If you have been eating “healthy” low fat foods and staying away from nutrient dense high fat foods (foods that do not affect hormones, help to stave off hunger, help control appetite and maintain consistent blood sugar in normal range) or eating  a combination of high carbohydrate and high fat foods then my best nutritional advice is to eat your way out of diabesity.

Eating low fat “healthy” meals are loaded with the precise nutrients that feed diabesity and make it worse especially when the majority of what is consumed is carbohydrate. This will happen when insulin and blood sugar are at the root of any medical condition such as heart disease, PCOS (polycystic ovarian syndrome), metabolic syndrome…

Consuming foods that do not cause blood sugar or insulin spikes and also contribute to burning fat are the best selection for weight loss, blood sugar control, eliminating diabesity symptoms and optimizing clinical lab outcomes. Fat is the only nutrient that has minimal effect on either blood sugar or insulin. So eating a majority of calories from fat is hands down the healthiest choice to make, Nutrition. 2015 Jan;31(1):1-13. doi: 10.1016/j.nut.2014.06.011. “Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base”, http://www.ncbi.nlm.nih.gov/pubmed/25287761. One hundred percent of starch and carbohydrates turns into sugar (this includes healthy foods like fruit) after consumption and excess protein has been shown to increase insulin levels.

Forget about the calories! Eat to beat diabesity by choosing the foods that keep your body in balance. You will experience a big difference in how you feel, in your ability to lose weight and controlling blood sugar.

Lowering carbs between 30- 50 grams each day and eating more fat begets fat burning. Lowering carbs also minimizes blood sugar spikes because 100% of carbohydrates or any form of sugar will catapult blood sugar out of range and into “health hell”.

Does your breakfast consist of cereal? A bagel or English muffin? How about low fat fruited yogurt? None of these contain fat or much protein. So therefore all of the food consumed hits your body and infiltrates it like a tsunami, first thing in the morning. Blood sugar soars, hormones are disrupted, hunger is ignited and non-fat calories are easily stored as fat. However, most of us think that calories matter more than anything and few of us think about what happens to the body on the inside when we pick our next morsel.

If you want to prevent diabesity, strategize meal plans to rest the liver and pancreas. Once these overworked organs get a chance to relax and are restored to good health, with the foods you avoid and choose to eat, you will be as good as new in no time.

Try this as a sample meal or switch out foods in the same food groups with foods you like.

Breakfast

Eggs (prepared your choice) sautéed kale sliced cheddar cheese

or

Smoked salmon cream cheese tomato, onion and avocado “cigars”

Lunch

Chef salad

or

Tuna and chicken salad (“banana boat”) scoops with celery sticks , cucumber and tomato salad

Dinner

–includes side salad for either entree

Double cheeseburger (no bun or ketchup) or steak, mashed cauliflower with butter (faux mashed potato), sautéed spinach garlic and oil

or

Salmon, broccoli, miracle noodle teriyaki

Snacks

  1. celery with peanut butter or cream cheese
  2. fresh mozzarella, basil and tomato
  3. cottage cheese with sprinkled cinnamon or 1/4 cup berries
  4. protein shake
  5. >85% cocoa chocolate with 6 almonds

Take matters into your own hands, use a simple solution to the diabesity epidemic, eat to free yourself of obesity and diabetes. What are you waiting for?

 

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