HOLIDAY TIPS

The best way to make it through the holidays is to have whey protein drinks at your side. Drink one before any holiday meal where poison is being served. The whey protein will dampen your hunger and will lower the glycemic index of anything you eat.

Also, your friend ginger tea is always there for a fast boost of calorie burning.

A walk does wonders - for someone my size, I can burn about 150 calories in half an hour of brisk walking.

And, even when partying, you can balance protein and carbs!

Remember that you can take extra alpha lipoic acid, and coconut oil. Both are thermogenics and will burn calories very well.

Just be glad you have the opportunity to see exactly how your body's cells are feeding with your "just-in-time food." It is a miracle, and you are managing your blood sugar just fine during the holidays!

WHY DID OPRAH REGAIN HER WEIGHT?

Now, first let me say I don't know Oprah, and have no knowledge of her dieting challenges. But if Oprah is like most every dieter that does not know that loss of muscle is the main reason the weight comes back, I think I can make a statement about the most probable reason: she starved herself and went to the gym. This is a surefire way to lose muscle mass, and it is muscle that burns calories. So, as a result of dieting, she has less calorie burning ability now than when she started. Of course the weight will come back.

The correct way to lose weight is to balance protein and carbs and go low-fat. When you balance protein and carbs, making the total number of grams equal for the day, your body will add muscle and lose fat all by itself, no exercise required. So, hit your target numbers of 1 gram of protein and 1 gram of carbs for every pound of lean muscle you have. For most females, that is 90 to 100 grams of protein per day, and 90 to 100 gm carbs per day.

*Of course, exercise is very beneficial and you should exercise. But add a protein bar, balanced in protein and carbs, for every 30 minutes of exercise, in addition to your target numbers. Eat BEFORE exercising.*

Of course, the good carbs are the ones you want. But add whey protein to your diet so you can hit your target numbers.

The weight comes off nice and slow, about 2 pounds per week. And your muscle mass will go up as you lose fat. Each pound of muscle mass you add burns another 13 calories per day.

In my own case, I gained 30 pounds of muscle as I lost my 110 pounds. This means I am burning almost 400 calories per day more than when I weighed 283. Instead of having 100 pounds of muscle pushing around 283 pounds, I am now 130 pounds of muscle pushing around 170 pounds. What a difference!

So look on the left side bar and find your diet according to how tall you are. Learn to log all your food and hit your target numbers. You will end up with a metabolism that actually works!

WHAT IS SO BAD ABOUT INSULIN?

Insulin is used by the body to carry glucose into the cells. That is it's normal function, and if you are not diabetic, you don't need to worry about your insulin levels. But if you are diabetic, there is reason to worry about how much insulin you are taking.

Continual use of insulin produces increasing insulin resistance, where the cells no longer accept the insulin and glucose at the cell receptor sites. In a case of Type 2 diabetes, this means the cure is making the disease worse!

Increasing insulin resistance coming from continual use of insulin promotes the eventual end-stage diabetes problems: loss of circulation, and even blindness and amputations, and potential kidney transplants.

Of course, you MUST manage your blood sugar. But you don't have to use insulin to do it. Instead, use the balanced protein and carb diet that was recommended by the American Diabetes Association for some 50 years. That means eating the same number of grams of protein and carbs each time you eat. *Note you can have protein by itself, but never carbs by themselves.*

So, by using just-in-time food, eating 4 to 6 times per day, and balancing protein and carbs, you are putting a much smaller load on your pancreas to produce insulin.

How much insulin is your body actually making? This is a key question for anyone who is taking insulin. Ask for a C-peptide test, which will tell you how much insulin your body is making. If it is making enough insulin, but the problem is insulin resistance, then the balanced protein and carb diet, just-in-time food, and supplements will free you of having to take so much insulin. The less insulin you take, the less chances you have of end stage diabetes.

And of course, it goes without saying that the foods that demand insulin are the junky foods we all eat. Starchy carbs, sweets, and rice, bread and white potatoes. Cut these out, enjoy your higher protein diet with all the good fruits, vegetables, nuts and salads. Stick with 10 carb desserts, always with equal grams of protein in the meal.

Even with half a pancreas, my insulin needs are practically gone!

DIABETIC FOOT ULCERS

Because diabetics lose feeling and circulation in their feet, it is very important to inspect your feet daily. In my case, a foot ulcer happened without any warning - it seemed to me that it just appeared one day, a day that I noticed a sore feeling and decided to check it out.

I bought some zinc cream called Terrasil, and it helped close up the ulcer. But in further investigations on the web, I found another substance that is helping even more.

That substance is MMS, the Miracle Mineral Supplement. Within 3 days, taking only the smallest doses of MMS activated with citric acid, the ulcer turned totally white. A red area around the ulcer came up, as though the inflammation of the area was seeking some way out. I am sure that within a few days, I will see all inflammation gone.

Google MMS and its many uses. And add the use for diabetic foot ulcers to the growing list of natural healing that diabetics can use.

MOM'S MEATLOAF

Mom's Meatloaf

Makes 6 servings:

1 lb 90% lean raw hamburger
1/2 onion, chopped
2 pieces oatmeal bread, toasted
1 can Campbell's Vegetarian Vegetable Soup
3 eggs
1/2 cup ketchup

Mix ground beef, onion, toasted oatmeal bread, soup, and raw eggs in a bowl. Spray a bread pan with pan coating. Pour in meat mixture. Top with ketchp. Bake at 375F for 45 minutes.

Fat 7gm, Carbs 18 gm, Protein 22 gm, Fiber 2 gm, Cal 220

GREAT PRODUCTS FROM DIXIE DINER

Dixie Diner is providing us with great desserts and mixes that are all balanced protein and carb. They are delicious. So, as long as you are hitting your target numbers for fat, protein, and carbs, the Dixie Diner products can work right in to a diet that keeps blood sugar low.

For your eating pleasure, from Dixie Diner, all balanced protein and carb:

Snackin' Carrot Cake
Brownies
Muffin Mixes
Waffle and Pancake Mixes

Google it!

CONSCIOUS EATING

Most people think that if they count carbs, and limit them, they are doing all they need to lose weight or control blood sugar. This is simply not the case. In order to lose weight, and increase your metabolic rate at the same time by gaining muscle, it is necessary to follow all of the main food composition counts, and use your food labels.

Why is this? It is because a low carb diet produces muscle loss and slows your metabolic rate. Also, if you eat too much fat, the calories alone will mean you don't lose weight. And if you don't get enough protein, your body will eat its own muscle and slow your metabolic rate.

So what we are really talking about is learning to be a conscious eater by knowing all four values: fat, protein, carbs, and fiber.

The target amounts for the diet to normalize blood glucose and produce weight loss that still increases muscle are the following:

1. Keep all meals low fat. This means a heart healthy target of 40 gm fat per day, including your omega 3's.

2. 1 gram of protein and 1 gram of carbs for every pound of lean muscle mass.

3. You can subtract fiber from carbs, a great way to keep the pounds coming off.

In my case, I am 5'9" and I target 25gm fat, 100 gm protein and 100 gm carbs daily. If I go over this amount, I have to exercise more, or take insulin. The exercise seems to be the best option, as further insulin use only increases my problem with insulin resistance.

Becoming a conscious eater has freed me from taking insulin except on special occasions.

EGG SALAD SANDWICH

2 whole eggs, hardboiled
2 tsp light mayonnaise
1/4 tsp mustard
2 pieces Jewish Rye Bread from Pepperidge Farm

Peel hardboiled eggs and chop in a small bowl. Add mustard and mayonnaise. Toast bread and spread egg salad. Salt and pepper to taste.

To balance protein and carbs, serve with whey protein drink.

Fat 12 gm, Carbs 30 gm, Protein 18 gm, Fiber 2 gm, Cal 319

BEEF STIR FRY

BEEF STIR FRY

1 lb raw stir fry beef, cut into strips
1 tbs oil
Stir Fry marinade
1 pkg frozen Asian vegetables

Marinate beef in Stir Fray marinade. Add 1 tbs oil to skillet, and heat. Add marinated beef and cook until no pink remains. Add frozen Asian vegetables and heat through.

Makes 4 servings. Can best be served over bean noodles or other low glycemic carbs. Rice is too high glycemic, and too carby!

Calories 244, Fat 12 gm, Carbs 9 gm, Protein 25 gm

ESSENTIAL PLANT OILS

There are a couple of essential oils that will lower blood sugar, but you have to be careful with them. They work by stimulating the pancreas to produce more insulin - and that is not a desireable condition for long term use. But if you are looking for other ways to lower blood glucose, then take a look at GERANIUM OIL and CORIANDER OIL.

You can buy these essential oils at any good health food store. Rub them on the little veins that are at your ankles, or rub them on the bottom of your feet. Presto! Blood sugar is down. Within 10 minutes, these essential oils have traveled from your feet all the way around your body!

But now we need to look at why these oils work, and why they are not good for long term use. The oils stimulate insulin production - and if used for a long time, can exhaust the pancreas. This is just like any medicine that you may be taking that stimulates insulin production, so this is also a warning about pushing the pancreas too far, whether it is from essential oil or traditional prescriptions.

But, for occasional use, these oils work just fine. But remember, the better way to manage blood glucose is with FOOD, just in time meals, and hitting your target numbers. These oils are just for use in emergencies.

A nice side effect of the geranium oil is that it will also kill pain from shingles if rubbed right on the shingles, and it also keeps away mosquitoes.

A SPOT OF TEA

Tea can be a wonderful friend to anyone who is fighting blood sugar issues. There are many types, but some are worthy of note for lowering blood sugar.

Ginger tea can act as fast as 30 points postprandial in 30 minutes. It opens up deep skeletal muscle insulin receptors. You acutally feel warm when you drink it, and that means you are burning calories with it. Because it acts directly on the body's insulin receptors, it is a great tea for bringing down blood sugar that is too high, so it is best used after you eat.

Mulberry tea acts as a carb blocker, so it is best used before you eat. The top leaves of the mulberry trea contain phytochemicals that block the digestion of carbs. Tastes great, too!

If you type "sugar controller tea" into Google, you can find outlets for a nice tea that is good, and lowers blood sugar. You want to drink this one before meals, too.

Mostly, I use ginger tea. A cup of ginger tea is equivalent to a half hour walk for someone my size. But exercise anyway!

CHICKEN TOSTADAS

CHICKEN TOSTADAS

6 Mission Carb Balance Tortillas
PAM cooking spray

1 lb chicken, cooked and deboned
3 oz cheese
2 cups refried beans, canned
tomatoes
onions
lettuce
salsa

Spray tortillas with PAM spray and bake at 425F for 5 minutes, or until crisp. Spread refried beans on tortillas, dividing into six. Add chicken, tomatoes, lettuce, onions, and salsa. Top with cheese.

Fat 9 gm, Carbs 28 gm Protein 33 gm Fiber 12 gm, Cal 335

STRAWBERRY MALT

Remember the old fashioned malts you used to get at the corner drugstore or hamburger stand? Delicious, but they had so much sugar they were actually POISON.

But times have moved on, and there is a totally new way to get that old fashioned strawberry malt - with only a few carbs, and lots of protein.

STRAWBERRY MALT

1 scoop strawberry whey protein
1 tbs Carnation malt
8 oz water

Mix all three ingredients. Serve over ice.

Fat: 1 gm Carbs 10 gm Protein 15 gm Cal 109

CHICKEN POT PIE

Chicken Pot Pie

3 cup chicken breast, cooked
1 cup carrots, raw
1 cup mushrooms, chopped
1/2 cup celery, raw
1/2 cup peas, frozen green
1/4 onions, raw
2.5 cup Cream of Chicken Soup, Fat Free
1 1/2 cup water
1/2 tsp black pepper
1/4 tsp thyme
3 English muffins

Coat a large skillet with cooking spray; place over medium-high heat until hot. Add chopped carrot, mushrooms, celery, peas, and onion. Saute 5 minutes or until vegetables are tender. Combine 1 1/2 cans fat free cream of chicken soup with water, pepper, and thyme in a medium bowl; stir well. Add vegetables and cooked chicken, stirring well. Spray 9 by 13 baking dish with cooking spray. Pour into baking dish. Split 3 English muffins in two halves. Top chicken and vegetable mixture with 6 halves, one half muffin per serving. Bake at 425F for 15 to 18 minutes.

Makes 6 servings

Fat 5.2 gm, Carbs 28 gm, Protein 26gm Calories 261 Fiber 4 gm

YES, YOU CAN HAVE CEREAL

-But because the carbs in cereal are high glycemic, you must limit the amount, and always balance the carb grams with equal amounts of protein. This will control the blood sugar spike.

For most women over 5'7", you can have about 25 gm of carbs along with 25gm of protein. To get the protein, don't use milk. Milk doesn't have enough protein, and it has too many carbs. Instead, stir 2 scoops of vanilla whey protein into water, and use that with your cereal. You can also use stevia to sweeten it.

So, you are shooting for a breakfast of 30 gm protein and 20 to 25 carb grams. If you are using 15 gm scoops of whey protein in water, that means 2 scoops.

There are lots of cereals that have around 25 gm of carbs per serving. I like Life Cereal (made with oats) and other whole grain cereals. Just look at the nutrition label carefully, and match any carb grams with equal grams of whey protein.

You can also use whey protein along with oatmeal, but be careful of the type of oatmeal. Quaker Oats makes a high protein oatmeal, (Banana Nut) that has 7 gm of protein. When combined with 1 scoop of whey protein in water, the carbs and protein balance out.

GARLIC BEEF WRAPS

Garlic Beef Wraps


List of Ingredients
3 tbs Garlic, raw
1/4 cup Soy sauce made from soy (tamari)
2 tbs Oil
2 tbs cider vinegar
2 tbs Sugar
1/2 tsp pepper
1 lb Beef raw
1 lb green beans, raw
1 cup peppers, green, raw
8 tortillas, Mama Lupe's

Instructions for Preparation

In a medium bowl, combine the garlic, soy sauce, oil, vinegar, and black pepper; set aside. Chop beef pieces into 1/2" strips. Trim ends from green beans and chop. Remove core from green pepper and chop. In a large skillet or wok, sear the beef pieces until no pink remains. Add the soy sauce mixture, the green beans, and bell pepper. Stir-fry for 10 minutes, or until the green beans are crisp-tender and most of the liquid has evaporated, stirring fequently. Put 1/8th of mixture into a Mama Lupe's low carb tortilla and serve.

Fat 8gm, Carbs 17 gm, Protein 20 gm Fiber 6 gm Cal 226

WHAT IS THE METFORMIN DOING?

Believe it or not, the old diabetes drug Metformin has been named as a significant anti-aging drug. To understand why this is so, we need to look at what Metformin does.

Metformin prevents the liver from making so much glucose, so when you take metformin, your fasting blood sugar (when you wake up in the morning) is usually lower. But that is not the only thing metformin does.

Metformin lowers bad cholesterol and increases the good cholesterol. Kudo's for that! But the most significant thing for anti-aging purposes is neither of these two good points.

Metformin is an anti-aging drug because it promotes the growth of new insulin receptors on cell membranes. According to Dr. Ward Dean, we are all going diabetic as we age, because we all lose insulin receptors as we age. It is just that some people are going diabetic faster than others.

By increasing the number of insulin receptors on cell membranes, metformin restores the calorie burning capabilities of youth. To people who are diabetic, this translates as lower blood sugar and the ability to handle more carbohydrates.

Dr. Ward Dean recommends Metformin for anyone over the age of 35. If you have been diagnosed diabetic, Type 1 or Type 2, work with your doctor and request Metformin. Even Type 1 diabetics can benefit. The extended release version does not cause as many intestinal upsets as the regular version, so ask for Metformin ER.

Metformin reduces the need for extra insulin, so work with your doctor and adjust your doseage of insulin. For many Type 2 diabetics, a good diet and exercise and Metformin is all that is necessary.

USING JUST IN TIME FOOD AT WORK

Since we are using "just in time" food to manage blood glucose, some people are worried that they can't pull this off at work. Nonsense.

When we eat five times per day, we are taking advantage of the fact that the body uses calories each time it digests food. So, the more often we eat (up to your target amounts for fat, protein, and carbs) the more our metabolism revs up.

The simple answer is to take your midmorning and midafternoon breaks to eat a balanced protein and carb snack. For me, that is a protein bar. And even if you don't take breaks at work, most people usually have time to eat a protein bar on the run.

But don't get stuck in the protein bar rut. You can have any protein source with any carb source, as long as the protein and carbs are equal. That could be a piece of chicken and an apple, a piece of ham and a peach, and so on. Use your imagination!

If you are eating a lot of protein bars, though, you are most likely not getting your 5 servings of fruit and veggies daily. So, at least half the time, use real food for your breaks, including fruit and veggies. But remember, you need protein to go along with any carbs to balance blood sugar.

MEDICAL RENAISSANCE SERIES

I am very proud to bring you a very interesting webisode site for the Medical Renaissance Series, with Dr. Norm Shealy, Dr. Carolyn Myss, and other wonderful teachers to help us heal.

http://www.medicalrenaissanceseries.com

This is dedicated to my husband, and all others who have contributed to my health.

WHY THE DIET WORKS

A lot of you have asked why this diet works so well to quell hunger, gain muscle, and manage blood glucose. Let's take a look at it from the perspective of your body.

1. Just in time food. Never eat more than 250 calories at a time for a female, 300 calories for a male, UNLESS YOU ARE EXERCISING. Add a protein bar previous to exercise for each half hour of real exercise. This keeps the insulin load that you are asking your pancreas to provide in the low range, and the protein bar makes before exercise makes sure your body has the fuel it needs for the exercise, so it won't tear down muscle. Grazing is the best way to control blood sugar.

2. Equal grams of protein and carbs. This controls blood sugar all on its own. The body asks for insulin when there are carbs, but protein slows the carbs down, making the need for insulin much smaller. Never eat carbs by themselves, always have equal grams of protein along with your low-glycemic carbs.

3. Whey protein builds muscle and provides the amino acid building blocks to put you in a good mood - by making serotonin. So, by making about half your protein as whey protein, you are increasing your calorie burning ability by building muscle. Whey protein also alkalinizes the body, something other proteins do not do, and the acid/alkaline balance helps heal insulin resistance if you are more on the alkaline side of things.

4. You are very, very full because of adequate protein. Protein is a more effective appetite suppressant than any pill or potion. It also takes about 40% of the calories in protein to digest the protein, so when you make a higher percentage of your diet as protein, you are effectively reducing the number of calories.

5. The supplements, which work very well to reduce insulin resistance, can now work on a diet that has fewer calories yet provides all the nutrition you need. Don't skimp on supplements and good food, they are your way to avoid the high medical bills of end stage diabetes.

I have helped over 600 people lose weight successfully and have helped diabetics learn to manage their blood glucose with diet, exercise, supplements, and medications only as necessary. Most people are really surprised at how much better they feel as their fat mass goes down and their muscle mass goes up, as measured by a body composition scale. If you follow the diet recommended at the left side of this blog, that is what will happen to you, as well.

There is no hunger, or very little hunger, as you lose fat, not muscle! You feel so much better, from DAY 2, that you will never want to eat any other way. Just learn to hit your targets for fat, protein, and carbs. Download the log sheet, and start your daily log. Learn to get more protein, keep it low fat, and balance protein and carbs. You can do it!

FOOD CONSISTENCY LETS YOU JUDGE SUPPLEMENT EFFECTIVENESS

Some of you have asked how I can tell which supplements work effectively to reduce blood sugar. It is easy, really. I just logged all my food and kept my target numbers for fat, protein, and carbs CONSISTENT. For an entire year, I hit my target numbers (for someone my size) of 25gm fat plus 6 gm omega 3's, 100gm carbs and 100gm protein on a daily basis. Against this background, I introduced the supplements listed on the left side of the blog.

The most stunning was alpha lipoic acid. It only took 5 days for me to reduce my need for insulin completely. This is a real miracle, as I only have half a pancreas. What does alpha lipoic acid do? It does the same thing insulin does - it carries glucose across the cell membrane into the mitochondria for "burning." But the only reason I knew how effective the alpha lipoic acid is came from the fact that I held my fat, protein, and carb targets steady. Therefore, when I found that I got a 30-point reduction in post-prandial glucose, I knew it was the alpha lipoic acid.

You, too, can be a scientist! Work with your doctor and learn to hit your fat, protein, and carb targets at left. You will be so pleased with the reduction that happens in blood glucose that comes from hitting those targets, but the real payoff is that you can identify which supplements help.

Of course, it goes without saying that you need to be working with a doctor that approves of the use of supplements for diabetes. If you can't find one, go looking. There are plenty of them out there, and more of them coming on board every day.

Just be strict with yourself, hit your targets, and let the supplements finish the job! It helps to eat 5 times per day and measure 5 times per day, as I did. The glucose meter does not lie!

LEMON SOUFFLE PIE

LEMON SOUFFLE PIE

1 low fat graham cracker pie crust
1 pkg Lemon Instant Pudding, sugar free, fat free
12 oz evaporated milk
1 cup dessert topping, sugar free

Mix milk and pudding mix. Pour into crust. Top with sugar free whipped topping. Chill.

Makes 8 servings.
ALWAYS SERVE WITH 20GM PROTEIN. I USE WHEY PROTEIN COCOA.

Fat 9 gm, Carbs 21 gm, Protein 4 gm Calories 184

REUBEN WRAP

Reuben Wrap


1 each tortilla, Mama Lupe's
2 slices Beef Pastrami, Sara Lee 95% Fat Free
2 tbs Sauerkraut, canned
1 tbs Salad Dressing, Thousand Island Reduced Fat
1 slice Cheese, Swiss

Wrap pastrami, drained sauerkraut, Thousand Island Reduced Fat dressing, and Swiss cheese in a low carb tortilla. Serve with reduced fat potato chips or reduced fat cheezits to balance protein and carbs.

Fat 12.5gm Carbs 12.5gm Protein 20gm Cal 242

WHICH PROTEIN BAR?

As you may have figured out from my history, I am a fan of the phrase "Food composition equals body composition." The ratio of fats to protein to carbs in our food is what determines our muscle to fat ratio. Since it is muscle that burns calories, we want food that builds muscle and loses fat.

Protein bars can fit this description, but you have to look carefully to see what the composition of the protein bar is. The ones that have protein grams roughly equal to carb grams, (within 10 grams) are the ones we want.

There are many so-called protein bars on the market, but only a few have the right food composition to manage blood sugar and build muscle.

The winners are: ZONE bars and BALANCE bars, both available at Walmart. If you are a Shaklee protein bar fan, they work for this formula, too.

Protein bars are a great snack, but if they have too many carbs for the amount of protein in them, they will trigger an insulin spike and make-you-hungry insulin crash just like eating carbs by themselves. So look at those numbers next time you buy a protein bar. Protein should be almost equal to carbs, and it should be low fat, below 6 grams.

TROPICAL SUNRISE SHAKE

Another favorite shake of mine is a shake using the Tropical Sunrise flavor of whey protein from Champion Nutrition.

1/2 cup 2% cottage cheese
1 cup water
1 tbs chia seed
stevia to taste
1/2 scoop Tropical Sunrise whey protein

Blend all ingredients. Add 1 cup ice and blend again. You can add pieces of orange or mandarin orange if desire, just watch how many carbs you put in.

TURKEY SANDWICH

A turkey sandwich is a great way to balance protein and carbs at lunch. I use Pepperidge Farm Oatmeal Bread, light mayonnaise, lettuce, tomato, onion, and one slice bacon. I like the bread toasted. Here is the recipe:

2 slices Pepperidge Farm Oatmeal Bread
3 oz turkey
light mayonnaise
tomato
lettuce
onion

Fat: 7 gm Carbs: 28 gm Protein 22 gm Fiber 2 gm Cal 272

If you have the room in your daily targets, add one slice turkey bacon!

Notice how the protein grams are within 10 gm of the carb grams. Ideally, you should have more protein than carbs, but as long as it is within 10 gm, you are OK.

You can make this basic sandwich with any lean protein, such as chicken, roast, ham, or fish.

SPECIAL K HI PROTEIN BREAKFAST

Hurray for Special K - they have a new, high protein cereal that makes a powerhouse breakfast when combined with whey protein. Here is a simple recipe.

1 1/2 cups Special K Protein Plus Cereal
15 gm vanilla whey protein
1 cup water
Stevia Balance

Mix whey protein in water. Pour cereal into bowl, top with Stevia Balance. Pour whey protein mixture over cereal and enjoy!

Fat 6 gm Carbs 28 gm Protein 35 gm Fiber 10 gm

WHICH OMEGA 3'S??

I have explained in an earlier post that Omega 3 fats are absolutely critical for diabetics. But there are several kinds of Omega 3's, which is best?

Fish oil, which is abundant in Omega 3's, is the most desirable kind. Your body does not need to modify the chains in it, and it can be used immediately by the body. It fights inflammation, and in general, is the best form. But some diabetics experience a blood sugar increase when they use fish oil, so watch your glucose meter carefully. I recommend 2 gm of fish oil per day.

But there are other forms of omega 3's from plants. The only problem with these is that your body has to work hard to convert them to a form the body can use. But good plant omega 3's include chia seed and flax. I try to work in another 4 to 6 gm of these plant omega 3's in addition to my fish oil.

A nice benefit is that your cracked, dry skin disappears and you regain that "dewy" look of youth. But the real bonus is that your are getting rid of the rigid transfats you have eaten in the past (you are not still eating transfats are you?) and replacing them with omega 3's in the cell membranes throughout your body. This helps insulin resistance, the problem with most Type II diabetics.

THOSE PESKY BLADDER INFECTIONS

For whatever reason, diabetics are prone to bladder infections. Most of these do not require antibiotics, if you use a supplement called D-MANNOSE. D-mannose is a polysaccharide that tells the e-coli, which is causing the infection, to attach to the D-mannose, and wash right out of the bladder. D-mannose, in combination with CYSTEX, will get most bladder infections taken care of without the use of antibiotics.

Bladder infections can cause a rise in blood sugar that seems to come out of nowhere. So, if you have been sick, or if you have a strange rise in blood sugar, ask your doctor to see if you have a bladder infection.

I try to avoid the use of antibiotics, so I try to use D-mannose and Cystex whenever possible. Of course, consult your doctor if the symptoms do not go away.

WHAT ABOUT SOURDOUGH?

Bread is the staff of life, and the fastest path to injected insulin as well. But there are several types of bread that we can work with, especially if we always eat protein with the bread, or have a whey protein drink. All the protein slows down the entry of glucose from the bread.

Ah, but all bread is not created equal. Sourdough bread has a glycemic index of about 55, really not to bad for a grain product. So go easy, but it's ok to have about 20gm of sourdough with a protein source alongside it. That is about the size of the palm of your hand. I eat an occasional piece of sourdough and manage my glucose just fine.

Another good bread for diabetics is Flax bread from Joseph's, available at Walmart. It has protein and fiber and omega 3's, and only has six carbs - then you get to reduce the carbs by the grams of fiber. With only a few net carbs, it is a tasty whole-grain way to make a pita, or any other way you can roll it up! Just remember to eat protein in equal amounts with it.

STRAWBERRY MALT

If you love the flavor of malt, take heart. You don't have to give that up if you are diabetic. Here is one of my favorite protein shake recipes using malt. It only has 5 carbs per tablespoon.

STRAWBERRY MALT

1/2 cup 2% cottage cheese
1 cup water
1 packet stevia balance
1 tbs chia seed
15 gm strawberry whey protein

Blend all ingredients. Add one cup ice and blend again. If you can tolerate more carbs, add some fresh or frozen strawberries!

Fat: 7gm Carbs: 13 gm Protein: 30gm

C-PEPTIDE TEST

The best way to measure how much insulin you are making in your own body is with a C-Peptide test. Your body, when it makes insulin, makes it attached to a C-peptide molecule. Then, that molecule combination of C-peptide and insulin breaks down, and the body uses the insulin. So, when you take a C-peptide test, it measures how much insulin your body is making on its own.

This is a great test to tell you if you are on your way to diabetes. If you have extra high levels of insulin, you are on your way. This test is much better than the traditional HBA1C test of average blood sugar. The A1C test will continue to measure normal until it is too late, and your doctor tells you "you are diabetic."

The C-Peptide test can be ordered through any physician for not too much money. If you are hyperinsulemic, it is time for you to start eating the diet listed in the left panel....and then you can avoid diabetes. Don't think that you are safe if your A1C tests normal. It is not the right test to show the super high insulin levels that precede diabetes.

HUBBY TAUGHT ME TO BE WEIRD

My husband of 33 years has strange tastes, and after 33 years, those tastes have crossed the divide and migrated to my side of the table. Here is one of his favorite items, a PEANUT BUTTER AND TOMATO AND COTTAGE CHEESE ON SOURDOUGH creation.

1 slice sourdough bread
1 tbs peanut butter
1 slice tomato
1/4 cup 2% cottage cheese

Toast bread, spread on peanut butter, add one tomato slice and top with cottage cheese. DELICIOUS! And it makes a great breakfast, lunch, or dinner.

But since we want meals to be around 30gm protein and 20 carbs for someone my size, we need to have this one with a whey protein drink.
With the drink, the nutritional data is this:

Fat 10gm, Carbs 23 gm, Protein 30 gm, Fiber 2 gm

A GREAT READ

If you want to understand how we got here as a nation, with over 40% of our population either diabetic or on the way, a very good book that examines the economics and cultural forces in play is THE FATTENING OF AMERICA, by Eric A. Finkelstein and Laurie Zuckerman. Highly recommended.

Also, scroll down to the left of this blog and watch HOW TO GET FAT by Peter Jennings.

Now we know. We cannot be blamed for living in a culture that makes it harder to get good food, and harder to exercise, than in years past. It takes special effort and yes, money, to solve the weight problem. Both of these media examinations of the issue will make you feel better about solving the diabetes problem.

SUPPLEMENTS THAT LOWER BLOOD SUGAR

There are over 1200 known substances that lower blood sugar, other than insulin. The problem with insulin, for a Type 2 diabetic, is that it increases insulin resistance. What that means is you will need increasing doses as time goes on, and there will come a time when the insulin does not work anymore. This is the time when a diabetic reaches end stage diabetes, with all the nightmares you have heard of: blindness, kidney dialysis, amputations, heart attack, and stroke. As a Type 2 diabetic, you want to reduce the need for insulin, not use it to control blood sugar.

The primary way to manage blood sugar is with food. If you hit your target numbers mentioned at the left side-bar, you will be using food to manage blood glucose. Then, you can use supplements to come in and finish the job.

The Germans have known about alpha lipoic acid for some 50 years. They use it, not only to control blood sugar, but to help with diabetic neuropathy. Every doctor in Germany knows about alpha lipoic acid for diabetes. You can take up to 2 Gm per day, in divided doses, each time you eat, and you will see a nice drop in glucose.

If you need to talk to your doctor about alpha lipoic acid, just ask them to go to http://www.pubmed.com and enter that term into the search engine. There you will find PEER-REVIEWED study after study that shows its effectiveness in reducing blood glucose. It is a nice addition to your diet, and most Type 2 diabetics, if they follow the diet, can achieve normal numbers with alpha lipoic acid alone.

You can do the same search at pubmed.com for reishi. There is also study after study of the blood glucose lowering properties of reishi. A nice benefit is that reishi also stimulates the immune system, and can also help with high blood pressure.

Berberine is a good way to lower blood sugar.  It also helps with cholesterol.  Work with your doctor to find the best dosage for you.  I use 1200mg daily.

Just remember it is always food first, then supplements. The supplements will not help you if you are eating high glycemic index carbs - the evil carbs that gave us diabetes in the first place. By balancing protein and low-glycemic carbs, you are doing the job to prepare your body for the supplements. Both of them together can normalize your blood sugar readings just fine, without the use of insulin.

If you are like me, I still use a little insulin when I know there is a social event where people are still eating poison. I know how to walk for half an hour after eating more than I can metabolize, but sometimes even that is not enough. So, alpha lipoic acid, reishi, a balanced protein and carb diet, and exercise are my main supports for diabetes. I am down to less than 1/4 of the insulin that was prescribed for me before I knew how to manage blood glucose with food and supplements.

BANANA SHAKE

I love bananas, but you don't have to eat the carbs in order to enjoy the great BANANA SHAKE.

1/2 cup 2% cottage cheese
1 cup water
1 packet Stevia Balance
1 tbs chia seed
15 gm vanilla whey protein
1 tbs Davinci Sugar Free Banana Syrup

Blend all, then add 1 cup ice and blend again.
Fat 4gm, Carbs 13 gm, Protein 27 gm

WHY YOU NEED THAT PROTEIN SHAKE IN THE MORNING

I know a lot of people feel they can't eat in the morning, but if they knew that was contributing to their weight problem, and to their high glucose readings, they would change. The body uses the stimulus of food to accellerate calorie burning. Since most diabetics have a problem with high blood sugar when they get up, they need to actually eat something to start their metabolic engine. If they don't eat anything, their blood sugar will continue to climb.

A whey protein shake solves this problem, and the bonus is, that for women at least, it sets you up for a good mood all day long. This, according to Dr. John Gray, of Mars and Venus fame, is because the amino acids in whey protein are precursors to serotonin - the feel good brain chemical. When you eat a whey protein shake in the morning, within two hours of waking up, your mood is good for the entire day!

Here is another favorite recipe:

ORANGE JULIUS SHAKE

1/2 cup cottage cheese

1 Stevia Balance packet

1 cup water

15 gm orange pineapple whey protein

1 tbs chia seed

Blend all, then add one cup ice and blend again.

Fat 4 gm, Carbs 13 gm, Protein 27 gm

Enjoy both your breakfast and your good mood!

THE RIGHT KIND OF EXERCISE FOR OLDER DIABETICS

When I was morbidly obese, I knew I should be exercising. But my back and knees would not let me. I could walk for short stretches, but I had to rest.

So, I decided to lose weight first, then exercise. Since the balanced carb and protein diet puts on muscle mass, I was actually ahead of the game by losing weight that way. When I started, I had 100 pounds of muscle pushing around 283 pounds. Now I have 130 pounds of muscle pushing 170 pounds around. Ask me how different I feel now!

At any rate, there are a couple of pieces of exercise gear that really help people with weak knees and backs. I work out every day for 20 minutes on my Healthrider. This exercises every muscle in your body except your neck, and it does it without hurting your back and knees. I am very fond of it.

I also do 2 sets of 12 back extensions on the Roman Chair pictured above. This has strengthened my back tremendously and chased away all my back problems.

I have just added a set of women's free weights, 1-2-3 lb sets, and I am adding them for resistance work. Resistance work gets the insulin into your cells better than any other type of exercise. Do cardio for your heart, but do resistance work for your insulin resistance.

I aim for 30 minutes exercise per day. That is good for about 60 points post prandial, and keeps my blood sugar under control the entire day.

MOST FRUIT IS 15 GM CARBS PER CUP

I love fruit. And I love fruit salad. So, I usually just choose 3 fruits that mix well, and mix one cup of salad. I always match this with 15 gm protein - something like a whey protein drink, or a piece of ham, or maybe 2 eggs. Consult your Book of Food Counts to find matching protein and carbs.

Here are some of my favorites:

1 oz ham with 1 cup mixed pineapple and cherries salad

1 oz cheese with red raspberries, strawberries, and cherries salad

Chocolate whey protein with 1 cup banana, grape, and kiwi salad

Vanilla whey protein with 1 cup cantaloup, grapes, and strawberries.

HOT TIP: USE SUGAR FREE WHIPPING CREAM ON TOP OF THE FRUIT!

All of these will be about 150 calories, wonderful for a mid afternoon snack. And they are all balanced protein and carb.

MEATBALLS AND SPAGHETTI SQUASH

MEATBALLS AND SPAGHETTI SQUASH - SERVES 3

6 Turkey Meatballs
2 cups spaghetti squash
1 cup marinara
1/4 cup mozzarella

Split spaghetti squash lengthwise and place face down in casserole dish. Cover with 1 inch water and microwave on high for 25 minutes. Remove seeds.

Heat frozen turkey meatballs in pan and add marinara. Spoon over scraped squash, 1 cup per serving. Top with cheese and microwave until cheese is melted.

Fat 12 gm, Carbs 15 gm, Protein 15 gm, Fiber 3 gm, Cal 229

METFORMIN TO THE RESCUE

As you may know from reading previous posts, I had gallstone pancreatitis and lost half my pancreas, making me diabetic for life. I am a mixture of Type 1 (fewer beta cells) and Type 2 (insulin resistance.) Because of the tragic way I came to use insulin, I did not follow the usual route of Metformin or glucophage as a stepping stone to manage blood sugar before the use of insulin.

My doctor agreed that I needed Metformin a few weeks ago. I have done everything I can to manage my blood sugar by diet, exercise, and supplements, but my A1C was still at 7.2.

Metformin is a medication that attacks the Type 2 problem of insulin resistance. Some people have problems with it because it can give you diarrhea as a side effect. I was forearmed before I started taking it. I loaded up on acidophilus (probiotics) to make sure I had plenty of the good bacteria in my intestines, and I also use a product called Stevia Balance from Now Foods. This product feeds the good bacteria. The result is that I had no problems at all with loose stools with metformin. I am also on the Metformin ER version, where there is less problem with intestinal upset.

I am happy to say that the Metformin has lowered my A1C to 6.5, with no other changes in diet. If you would like to see what a prominent holistic physician has to say about Metformin, please read here:

http://www.antiaging-magazine.com/interviews/interview_1.html

As you may know, I have a strong bias against using insulin, because it increases insulin resistance over time, making the problem worse for Type 2 diabetics. But I am proud to say that an old medication fits the bill for getting at insulin resistance. So I am not against pharmaceuticals, only against using insulin for Type 2. Metformin is a very good addition to a diabetic treatment plan, and in the interview above, the good doctor recommends it for anyone over 35.