DIET TO NORMALIZE BLOOD SUGAR

FOR WOMEN:
5'7" and under = 25gm fat 90 gm protein, 90 carb gram daily
5'7" and over = 25gm fat, 100gm protein, 100gm carb daily

FOR MEN:
5'7" and under 30gm fat, 100gm protein, 100gm carb daily
5'7" and over 30 gm fat, 125gm protein, 125gm carb daily

BE SURE TO ADD A PROTEIN BAR TO THESE TARGETS IF YOU EXERCISE 30 MINUTES.ALSO, BE SURE TO TAKE YOUR OMEGA 3 SUPPLEMENTS IN ADDITION, 10GM FLAX OR FISH OIL OR COCONUT OIL.

Remember, mildly hungry, not starving. If you are starving, you are losing muscle. That means you are slowing your metabolism.

Viola! Hunger and tiredness disappear the 2nd day of this!
YAY!!!!!

PROTEIN SHAKE FOR MEN

Lots of you love the Reese's shake, which tastes like chocolate and peanut butter, with 30 gm protein for great blood sugar balancing. But the 13 carbs in a Reese's shake are not enough for the larger amounts of muscle mass that men have. This shake has more carbs, balanced with protein.

So, here is a recipe for a protein shake for men:

1 cup 2% skim milk
1 scoop whey protein
1 cup frozen fruit
splenda or stevia to taste

Blend all in blender. Add one cup ice and blend again.

Fat 6 gm, Carbs 34 gm, Protein 27 gm, Calories 299

Great combinations of whey protein and fruit include chocolate whey protein with strawberries, or rasberries. If you like vanilla, blueberries, strawberries, and raspberries also work well.

WHAT YOU EAT IS WHAT YOU FEEL

When I first started to manage my blood glucose with food, by hitting my target numbers for fat, protein, and carbs, I was simply stunned. I could not believe how much better I felt, starting with DAY 2 of this balanced carb and protein diet. Where before, I was hungry and tired all the time, by DAY 2 of the diet, the hunger had gone away, and my tiredness disappeared.

My sin was eating the average American diet. Once I began getting adequate protein, with half of my protein from whey protein, the hunger just went out the window. Instantly. Then, as I learned that the 100 gm of carbs to go with my 100 gm protein would not leave me craving carbs, my new way of life became complete.

This is a much better way of treating diabetes. Just learn to hit your target numbers. The target numbers are derived from 1 gm protein and 1 gm carbs for every pound of lean body mass. When you feed your body what it needs, the outrageous desire for more and more carbs just disappears.

Once I started hitting my target numbers, I felt BETTER from day to day, not worse, yet I was still losing weight! And my need for medications just disappeared.

So, if you want to feel better, learn to give your body the fuel mixture it is asking for. We know that if you learn to hit your target numbers for fat, protein, and carbs, that the body loses fat and gains muscle all on it's own. How much more of a clue do you need?

This is super nourishment on far fewer calories. Learn to live on lean protein, good carbs, and low fat. The stuff humanity has eaten for millenia. And you feel so much better!

ANTI-INFLAMMATORY DIET

If you get a C-Reactive protein test, you will have a measure of the amount of inflammation in your body. This inflammation is the root of just about every disease: diabetes, heart disease, blood pressure problems, and a whole host of human misery. The wonderful thing, though, is that you can control the amount of inflammation in your body by the use of food.

Many other people, more educated than I, have written about this on the internet. What I offer is a food oriented way for diabetics to reduce their need for insulin and other medications. When glucose comes under control, then we can call this an anti-inflammatory diet.

The best way to control glucose, and to reduce inflammation, is to eat one gram of protein for each gram of carbs you eat. The protein builds muscle over the long term and raises your metabolic rate. When protein is taken gram - for - gram with carbs (get the good carbs, you know what they are!) then blood sugar tends to balance out on its own. The best quality protein with the lowest fat is whey protein.

The Omega 3's also play an irreplacable part - you must have them to build cell walls that allow glucose inside.

And other supplements are key for diabetics. See my posts on alpha lipoic acid, benfotiamine, and coQ10.

But the single most important thing you can do for yourself is to learn to hit your target numbers for fat, protein, and carbs. It is low fat - 25 to 40 gm fat, depending on activity level, and then 1 gm protein and 1 gm carbs for each pound of lean muscle mass. For most females, this is 90 to 100 gm protein daily, and 90 to 100 gm carbs daily. When you hit these target numbers, you are feeding your lean muscle mass and starving off the fat.

So, ya have to count. Log sheets are the only way for beginners. Luckily, most of us get the pattern fairly quickly and learn how much better we feel each day as we lose weight and gain muscle. Since morbid obesity is the common problem with diabetes, here is a solution that offers knowledge of food composition as a way to reduce inflammation.