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DISCLAIMER
This book is published under the first amendment of the United States Constitution, which grants the right todiscuss openly and freely all matters of public concern and to express viewpoints no matter how controversialor unaccepted they may be by the mainstream. Unfortunately commercial interests have successfully influenced
interpretation and enforcement of our sacred Constitution. Therefore we are forced to give you the following
WARNINGS:
If you are ill or have been diagnosed with any disease including type 2 diabetes, metabolic syndrome,syndrome x or pre-diabetes, please consult a medical doctor before attempting to make any majormodifications to your diet and activity levels.
Many foods, vitamins, minerals, herbs, or other natural substances can occasionally, in rare instances, havedangerous allergic reactions or side effects in a small portion of the population. People have even died from
allergic reactions to peanuts and strawberries. Any one of the dietary modifications in this book could bepotentially dangerous, even lethal, if they drop your blood sugar too abruptly, cause an allergic reaction orother health complication. This is especially true if you are seriously ill.
Therefore, any natural dietary modification that you learn about in this book may cause harm instead of the
benefit you seek. ASK YOUR DOCTOR FIRST, but remember that the vast majority of doctors have little orno education in dietary modification, or nutritional support and healing methods. They may discourage youfrom trying some aspects of dietary modification.
All content within this book is commentary or opinion and is protected under Free Speech laws worldwide. Theinformation herein is provided for educational and informational purposes only. It is not intended as a substitute
for professional advice of any kind. GLS Sciences, LLC, its Members, employees, contractors, consultants,affiliates and advisors assume no responsibility for the use or misuse of this informational and educationalmaterial.
Therefore no warranty of any kind, whether expressed or implied, is given in relation to this information. Lawsrequire that we inform you that this Disclaimer is explicit notification of a comprehensive limitation of liability that
applies to all damages of any kind, including (without limitation) compensatory; direct, indirect or consequential
damages; and claims of third parties that may be construed as possibly connected to or the result ofinformation about recommendations on dietary modification that are included in this educational publication.Always consult your own licensed medical practitioner if you are in any way concerned about your health. You
must satisfy yourself as to the validity of the professional qualifications of any health care provider you contactand from whom you seek treatment.
All material herein is provided for information only and may not be construed as personal medical advice. Noaction should be taken based solely on the contents of this information; instead, readers should consultappropriate health professionals on any matter relating to their health and well-being. The publisher is not alicensed medical care provider. The information is provided with the understanding that the publisher is not
engaged in the practice of medicine or any other health-care profession and does not enter into a health-carepractitioner/patient relationship with its readers. We are not responsible for the accuracy, reliability,effectiveness or correct use of information you receive through this publication, related emails and or
newsletters or for any health problems that may result from diet programs, products, or exercise methodologyyou may learn about through this publication, associated emails and or newsletters. The publisher is notresponsible for errors or omissions. The FDA has not evaluated these statements. None of the information orproducts discussed in this publication, associated emails or newsletters are intended to diagnose, treat, mitigateor cure any disease.
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TableofContents
Table of Contents
Introduction ................................................................................................................ 4
Chapter 1: Avoid This Sweetener ......................................................................... 7
Chapter 2: You Are What You Eat......................................................................... 8
Chapter 3: Diabetes and YourHealth ................................................................ 12
Chapter 4: The Choice is Yours............................................................................. 14
Chapter 5: Understanding WhatRealFood Is.............................................16
Chapter 6: The Truth About Food & Labels ..................................................... 18
Chapter 7: Make the Right Choice ......................................................................20
Chapter 8: What You DontKnow Can Hurt You............................................ 22
Chapter 9: What to Eliminate From YourDiet................................................. 28
Chapter 10: The Best Foods for You ...................................................................30
Chapter 11:Fiber is Your Friend ...........................................................................34
Chapter 12: Your 18 Day GlucALite Action Plan ..........................................37
Bonus Supplement: Vitamins, Minerals and Powerful Plant Extracts... 47
Conclusion ..................................................................................................................51
Appendix.....................................................................................................................52
References & Works Cited...................................................................................... 55
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4
Introduction
Introduction
Firstits important to understand that you are not alone; Type 2 Diabetes
has become an epidemic in this country. It s reported that there are currently24 million Americans that have been diagnosed with Type 2 Diabetes andanother 57 million Americans that have a condition referred to as pre-
diabetesor insulin resistance.
This silent disease has become the 7th leading cause of death and is theleading cause of kidney failure, amputation, and blindness in America.
Were you aware that people with diabetes are at a higher risk to die from a
stroke or heart disease than people with healthy, balanced blood-glucose
metabolism?
WHY DO SO MANY PEOPLE HAVE DIABETES
Diabetes is a challenging health condition that many of us may ignore or taketoo lightly because the day-to-day symptoms of high blood sugar are mild in
nature. Many people are not familiar with the symptoms and may not even
recognize the subtle warning signs.
Also, few of us realize the simple yet crucial importance of a more balancedlifestyle with proper food, exercise, and dietary supplements. It can becrucial in helping the body to naturally control Type 2 Diabetes. At its core,Type 2 Diabetes is, in a large part, a disease of lifestyle.
HOW THE GlucALite
LIFESTYLE & MEAL PLAN HELPS
The GlucALiteDiet will give you the tools you need to transform your
health and your life. You will see immediate and long-term benefits thatcan last a lifetime. Over the course of the GlucALite
Diet, you will learn
more than just the right foods to eat. You will learn exactly what you need
to do to live your best li fe now, including tips on foods, exercise, and health
conditions as well as avoiding the complications that can arise when Type 2
Diabetes has been left unchecked.
We want to congratulate you on taking a big step in healing your body. You
are committing to make positive changes that allow you to take charge ofyour health and to live a longer, happier life. Lets get started!
SOWHAT IS DIABETES?
The bottom line - diabetes is about blood sugar. However, a medical expertsconclusion and explanation of diabetes can be overwhelming at first. There
are so many strings tied to the medical assessment of diabetes that it canbe very overwhelming for most folks. The best thing to do if diagnosed withType 2 Diabetes is to STOP... LISTENand THINK.
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Introduction
5
Stop your mind from racing in all directions. Listen to what your medicalprofessional has to say about diabetes. And think through the changes thatyou will make right away that will be the most beneficial for you.
Diabetes is the result or the condition that develops when the body doesnot use sugar from food properly. When we eat carbohydrates whetherfrom sugars, starches, dairy and other foods they are broken down throughdigestion into a simple sugar called glucose. After eating, glucose passes
through the body in the blood stream and it is from there that glucose is
supposed to go into the cells. Glucose is the main source of energy for thecells of the human body.
The body uses insulin to driveglucose from the blood stream into the cellsfor it to be used as fuel. Consider this hormone as the gatekeeper to thecells. Normally, Insulin is produced by special cells in the pancreas called
beta cells.
In healthy people, eating food signals the pancreas to produce and secretethe right amount of insulin to facilitate the sugar getting into the cells. If thisprocess fails, is overworked, or does not work properly, then eventually
diabetes develops. In people with diabetes, the pancreas produces litt leor no insulin or the cells of the body do not respond to the insulin that is
produced. And because of that, the glucose builds up to dangerously high
levels, which starves the blood cells because it cannot get through. Then,
the glucose overflows into the urine, eventually to some degree, passing outof the body. The blood cells of the body lose their main source of fuel even
though the body contains large amounts of glucose.
THEDIFFERENCEBETWEEN THE TWO TYPES OF DIABETESType 1
Diabetes
Usually develops in children and young adults
Pancreas makes little or no insulin because either the insulin
producing beta cells are not functional or have been destroyed
Type 1 Diabetics must take insulin shots
Less common than type 2, and accounts for only 5 to 10 percent ofcases of diabetes
Type 2 Diabetes
Usually occurs in adults
In Type 2 Diabetes, the pancreas makes insulin but the cells of thebody do not respond to it properly and the cells actually becomeresistant to the insulin.
Over time this causes the body to require insulin replacement in
increasingly elevated quantities
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Introduction
FAT STORAGE
A study in Diabetes Care showed that although obesity is a big factor in
predicting insulin resistance, the biggest factor is stored fat in the belly.
Belly fat surrounds organs necessary for regulating blood and makes itdifficult for them to function properly, such as blocking the livers abilityto control insulin. Experts say that losing belly fat can prevent 90 percentof people from developing pre-diabetes and can actually reverse Type 2
Diabetes.
More than 72 million U.S. adults, or 26.7 percent, are obese, up 1
percentage point in two years, the U.S. government reports. And tocounter potential obesity, it is critical to work off more calories than youconsume each day, or else the remaining calories are converted intostored fat.
Although Type 2 Diabetes occurs most often in adults over 30 years ofage, it is becoming an epidemic for children all over the world as well.
Along with obesity, the main culprit for Type 2 Diabetes is a high
sugar intakelifestyle that also includes eating things like refined white
flour, processed and fatty foods, as well as any food that is man-made.With the worlds population at 6.8 billion, some World HealthOrganization analysts are predicting that over 500 million people will
be diabetic by2015. Eliminating these potentially harmful foods from your life will getyou on the right track to managing your Type 2 Diabetes.
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Chapter 1Avoid This Sweetener
First things first: Youve got to takecontrol of what you put in your body.
What we mean - if you want toexperience optimal health, you muststop eating refined sugars, refinedcarbohydrates, and other simple
carbohydrates. According to manymedical professionals, the mainreason so many diabetics need insulinis because they continue to consumehigh Glycemic foods and beverages.Research at Harvard Medical Schooland Brigham and Womens Hospital inBoston showed a correlation betweenwomen who drank one sugary drinkeach day and their risk of developingadult onset diabetes by 200%!
You must eliminate any food or
drink with high fructose corn syrupfrom your menu. You must beginto consume low Glycemic foodsand beverages if you want to getyour elevated glucose levels backin balance. When you finish readingthis diet, please go tohttp://glucalite.com/glucalite-glycemic-chart/ andlook at the Non Beneficial foods andtry to eliminate them from your diet.
High fructose corn syrup is pure sugar.And as you know, sugar is ultimately adiabetics downfall. Before
we go too far in this GlucALite Diet,it is crucial that you understand andare aware of the dangers of havingType 2 Diabetes while consumingsugars and the sweetener highfructose corn syrup.
High fructose corn syrup is a man-made refined syrup that is derivedfrom corn but resembles nothing likecorn once it has been processed. Itis very cheap and is put in a lot offoods. You can learn to avoid eatingfoods with high-fructose simply byreading the labels on your food. Highfructose corn syrup is empty caloriesand it creates a very unhealthy spikein blood sugar levels.
Remember, the body can become
addicted to sugar. On top of that,many studies have shown thatwithdrawals from sugar can bequite severe. Your brains serotoninlevels drop when you cut out sugarcompletely. Be sure to ease awayfrom sugar and high fructose cornsyrup so you dont end up cyclingback to it in large quantities.
You will learn much more about howspiking blood sugar creates insulinresistance over time throughout theGlucALite Diet. Lets continue!
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Chapter 2You Are What You Eat
You are what you eat and assimilate or digest.
Start your day off right - enjoy a nourishing breakfast instead of empty junk
food.
Right away, it is important to address the subject of supporting healthy
glucose levels with the food you eat. What you eat has a profound
impact on your glucose levels, not to mention your energy and moodlevels. So, how you start your day is significant.
Starting the day with a low Glycemic breakfast means absolutely no
refined sugars or carbohydrates at all. Best choices for breakfast proteins
include eggs, non-nitrite/nitrate-free ham**, Greek yogurt, lowfat cottage
cheese, ground turkey breast and protein powder (blend with water and
some low Glycemic fruit or non fat or low fat milk).
Low Glycemic Fruits include:
Strawberries
Blueberries
Apples
Grapefruit
Cherries
Peaches
Cranberries
Raspberries
Pears
Plums
Blackberries
Also you can include in your breakfast, low-fat or non-fat organic yogurt
and if you must, use a sweetener, try one of the stevia products such as
Truvia.
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Problems with the standard American breakfast:
It is high in refined carbs that promote diabesity (diabetes and obesity).
It is low in fiber.
It is high in hydrogenated oils. It contains higher density calories that affect the pancreas and promotes insulin
resistance over time.
It can be high in saturated animal fats that promote weight gain and heart
disease.
It can contain carcinogenic chemicals like sodium nitrite and nitrate.
The goal is to eliminate white bread, white rice, donuts, pastries, and bagels (unless
they are whole grain and sweetened with stevia or are plain).As a matter of fact, any
grains you get from the store or when you go to a restaurant should be 100% whole
grain from now on.
Also, as we mentioned earlier, please avoid anything with high fructose corn syrup, andthat includes most commercial brands of syrup.
POSITIVE CHANGESYOU CAN MAKE
Protein shakes can be made at home to taste great! Make them with water, or organic
low-fat or nonfat milk (alternativelyAlta Dena Dairy milk or minimum Certified Non-
BGH hormone treated cows milk which is also known as rBGH, BST and rBST). If you
prefer to mix your protein powder such as organic brown rice protein, soy or whey
protein powder with fruit, make sure you use an emulsifier-type blender that includes
the fiber of the fruit in your smoothie. You can even add a scoop or 2 of superfood
to your morning smoothie. There are many great superfoods on the market such as
superfood from HerbDoc.com, Alive! Superfood Energizer, or Jon Barrons PrivateReserve Superfood powder are all among the best.
Superfood is generally better combined with just vegetable juice (including the fiber)
or whole fruits that are emulsified in a Vitamix or the HealthMaster Juicer Emulsifier
endorsed by Montel Williams (he used fresh juice with pulp/fiber included to help
overcome life-threatening sickness).
Up the fiber - if you must have pancakes , use only whole multi-grain,
buckwheat, spelt, or brown rice flower pancake mix, add 2 eggs to the
batter and a couple of scoops of brown rice, goat milk, whey or egg
protein powder to the batter as well. This lowers the overall Glycemic
load of the pancakes.
As for the syrup, you may use a small amount of agave syrup, as it has a lower
Glycemic index than maple syrup. Try to pass on the butter, -- but if you must--a
small slice of Organic butter is better as it contains an acceptable ratio of Omega 6
to Omega 3 fatty acids.
Sprouted whole grain bread - use it if you want toast, as
a breakfast sandwich or for French toast. Yes, we said
French toast--if you must--have it occasionally. We
recommend you use sprouted whole grain bread and
add an extra egg to the batter, to up the protein. Again,
a small amount of agave syrup and organic butter are
ok. Just dont go overboard.
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Chapter2
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BREAKSFAST ON THE GO >>>
Toast whole grain sprouted bread with at least one egg (soft boiled, poached
or scrambled) with it, and some of your preferred vegetables as well for
fiber and enzymes. If you want oatmeal, use whole steel cut oats (no instant
varieties). After the oatmeal is cooked, add a scoop or two of protein powder(vanilla flavored is a favorite) then top it with a little stevia, toss in a few
berries and add organic low fat or non-fat milk. Low fat goat s milk mixed
50/50 with water, almond milk, and soy milk are also ok.
WHAT TO DRINK
Acceptable beverages include herbal tea, oolong tea, Gynostemma and
bittermelon teas (very bitter but can be beneficial in balancing glucose
metabolism), fresh squeezed grapefruit juice including the pulp, 1 cup of
coffee with organic milk if desired, and stevia for sweetener. No store bought
juice unless it is fresh squeezed with the pulp (fiber). Water should be your
new beverage of choice. You can create wonderful refreshing lemonade andlimeade by squeezing a lemon or lime wedge into a glass of water--and if
you must have it sweet--add a few drops of liquid stevia or stevia powder totaste (stevia will not spike glucose).
CINNAMON
Want sweetnesswithout sugar - sprinkle some cinnamon on your pancakes,
oatmeal, smoothies or French toast.
Its a win-win. This delicious spice contains components that are beneficial
in assisting the balancing of glucose levels, reducing insulin resistance and
goes great with breakfast food.
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Chapter
Studies have shown that cinnamon can assist the body with the increase of
glucose intake into the cells and increases the effectiveness of insulin. These
studies demonstrate that cinnamon can enhance the insulin receptivity of
cells and maintaining healthy triglyceride levels. The most beneficial type of
Cinnamon is known as Cinnamomum cassia.
Its hard to believe that the common kitchen spice cinnamon is such a powerful
glucose enhancer, but it is absolutely true. Ayurvedic medicine has used
cinnamon for centuries to alleviate fever and soreness. Dr. Richard Anderson at
the Human Nutrition Research Center (USDA) found that cinnamon has a key
substance, Methylhydroxy Chalcone Polymer (MHCP) that helps with the healthy
balance of glucose intake in the cells.
In fact, one major study at the HNRC showed that cinnamon enhanced cellular
glucose intake and the reduction of insulin resistance. Dr. Anderson says that
MHCP in cinnamon has demonstrated nutritional support for the body to provide
qualities similar to those of insulin. It helps the body to chemically modify the
insulin receptors of cells so they can better transport glucose. Cinnamon has been shown in some clinical studies to assist the body in the
increase of glucose intake of the bodys cells, increase the effectiveness
of insulin in the body, and increase the bodys antibacterial, anti-viral, and
antifungal response. Try to add cinnamon to at least one meal a day. The results
will surprise you!
QUICK TIP: Keep in mind when you shop for food that bacon and ham often contain
the chemical additive sodium nitrate, which some researchers feel promotes sickness in
humans. When absorbed into your body it can be converted into a highly carcinogenic class
of chemical compounds called nitrosamines that are actually so toxic that they are used toinduce sickness in laboratory rats for research.
Even worse, when nitrosamines circulate in the body, they tend to damage organs, particularly the
pancreas which is responsible for producing insulin in the body. Instead try turkey bacon, ground free
range chicken and turkey, turkey sausages, and chicken sausages.
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Chapter 3Diabetes andYour Health
Type 2 Diabetes can wreak havoc on your body. With many people walking
around with Type 2 Diabetes and not even knowing it, a lot of the problemsthey experience become severe due to the long existing underlying disease.
Some of the major health complications from type 2 diabetes are:
1. Heart disease
2. Kidney disease3. Alzheimers
4. Neuropathy
5. Obesity
6. Non-alcoholic fatty liver disease (NAFLD)
7. Periodontal disease
Diabetes can create a perfect storm for atherosclerosis, which is where
the artery walls narrow and become hard with buildups of cholesterol.
These narrowed arteries slow down blood flow, coupled with high blood
sugar when the blood is sticky and overly thick, this results in severely
reduced circulation.
With the kidneys, diabetes damages the blood vessels in the part of the
kidneys called the nephrons, which act as the blood filtration system.
Type 2 Diabetics also have trouble with excessive urination, which can
lead to necessary vitamins and minerals not getting re-circulated or
filtered properly by the kidneys. They are eventually urinated out and not
absorbed which can lead to major vitamin and mineral deficiencies.
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Chapter
Diabetes also has been linked to Alzheimers. A strong link was found withabnormal insulin levels damaging cognitive brain functionality. Also, when insulin
levels are out of balance, the production of a neurotransmitter called acetylcholine
is severely inhibited, which can also lead to Alzheimers disease.
Neuropathy can develop from diabetes as well. Neuropathy is the damage toyour nerves including damage to the function of the nerves. Reduced circulationwill cause inadequate delivery of oxygen to your nerve tissue. Couple that with
glycation (which is cell-aging) and the free-radical damage and you can have
significant long-term damage to nerves and limbs. Your feet and hands can lose
sensation and eventually this could lead to potential amputation.
Obesity is often a cause and often a result of Type 2 Diabetes. Its a vicious cycle.
Insulin is rejected by the cells due to the insulin resistance, which leads to a rise
in blood glucose. This will then lead your pancreas to produce more insulin, which
then in turn leads to both elevated insulin and glucose levels.
Additionally, Type 2 Diabetics have to worry about nonalcoholic fatty liver disease as
well. With one in four Americans troubled by this disease, it is often mainly caused byinsulin and obesity. The numbers for Type 2 Diabetics are even more staggering. Nearly
50% are affected, as well as 75% of these people are morbidly obese.
This serious yet silent disease goes through three phases:
1. Steatosis which is where the liver has a high concentration of enzymes and
fatty deposits
2. Non-alcoholic steatohepatitis, which is where the entire liver is full
of inflammation
3. Cirrhosis is where the liver becomes scarred and it develops fibrosis and
eventually loss of function.The major factors in whether or not your liver progresses through these stages are
whether or not you have Type 2 Diabetes and Metabolic Syndrome or Syndrome X.
Folks with diabetes are also twice as likely to develop periodontal disease, which is
the inflammation of the gums, also known as gum disease. As elevated blood sugar
levels break down the gums blood vessels, the ability for the gums to remove
wastes and other bacteria is severely reduced. The gums break down and the
bacteria produces acids that eventually eat away the enamel of the teeth.
In order to stay on top of your blood sugar levels, it is important to keep track of
the Glycemic index of the foods you eat. It is also important to be able to calculate
and understand the Glycemic load of each food as well.
Wikipedia defines Glycemic index as the measure of the effects of carbohydrates on
blood sugar levels. Wikipedia defines Glycemic load as a ranking system forcarbohydrate content in food portions based on their Glycemic index and portion size.
The Glycemic index ranks foods from 1 to 100+, with foods below 55 ranking as low,
56-69 as medium, and above 70 as high. The Glycemic load calculation ranks low as
10 or less, medium as 11-19, and 20 or greater is considered high.
Glycemic load is calculated by multiplying the Glycemic index by the amount of
carbohydrates and dividing it by 100. We have added a simplified listof foods in
the Appendix section and you can find more atwww.glucalite.com/glucalite-
glycemic-chart/.
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Chapter 4Choose Wisely!
Facts are important. We want to remind you of several that can really help
you.
Many endocrinologists (doctors who tend to specialize in diabetes) believe
that Type 2 Diabetes is not really a disease in the standard sense. They say it
is a metabolic disease that is the outcome of a lifestyle that includes excess
consumption of foods high in refined carbohydrates and a lack of beneficial
exercise.
There is no germ, bacteria, fungus, pathogen, or virus, known to cause Type
2 Diabetes (though there is some research that shows it can be genetic). It is
the outcome of making specific exercise and nutrition choices that are notbeneficial for your health. Guess what? That is the good news! If you can
cause an effect like Type 2 Diabetes by making poor exercise and nutrition
choices, then you can correct it to a great degree and possibly reverse this
effect, by making better-informed choices in nutrition and exercise.
You must make wise and beneficial choices when eating out and when at
the grocery store. In the last chapter, we mentioned the importance of eating
whole grains whether as toast, pancakes, French toast, or bagels. Themessage is only to consume or order whole grain foods whenever possible.
Eating out and going to the grocery store can be a real challenge when
dealing with Type 2 Diabetes. Medical professionals believe that many
foods that you order when at a restaurant and in grocery stores can not
only promote and worsen diabetes but also can actually cause the
condition of Type 2 Diabetes to develop when consumed in excess.
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Chapter4
Some of the most popular foods that are ready and available are very high in added
sugars like high fructose corn syrup (like we already said, stay away from them), refined
carbohydrates, and processed grains. Many low fat, low sugar foods that are aimed
at diabetics contain ingredients that elevate blood sugar levels and worsen the Type 2
Diabetes condition.CURCUMIN
Did you know that over 1 billion people eat another specific spice every day
that is also clinically proven to balance glucose metabolism and reduce insulin
resistance? It may very well be on your spice rack right now. This spice is
Curcumin.
Curcumin is the main ingredient in curry. As a matter of
fact, Curcumin is what gives curry its bright yellow
colorand sweet aroma.
More on Curcumin for you:
Did you know that oxidation, or whatsome health practitioners call internal
biological rust, has been associated
with complications and diabetes?
When excess glucose resides in the
blood stream, it causes harm to the tiny
capillaries that feed the eyes, kidneys, and
heart. Curcumin helps inhibit this oxidative
stress.
How does Curcumin work for you?
Curcumin helps protect your body from radicals that cause chemical reactions
thought to be responsible for cellular harm and mutation. It also helps cleanse
your body of metabolic waste that can be the outcome resulting from poorglucose metabolism.
Curcumin helps increase the bodys levels of prostacyclin, your bodys natural
zapper of abnormal platelet clusters, which are linked to blood clots that can lead
to heart disease, stroke, or both.
Throughout each chapter we will tell you a little more about different vitamins,
minerals, and foods that can be mixed into your regular diet to help reduce insulin
resistance and stabilize your blood sugar.
We will also tell you about foods to stay away from, including the most commonly
eaten food in America, which contains a diabetes-causing chemical that you mustavoid if you really want to regain control of your health.
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Chapter5
Without reading the label, there is no way to know that it will not contain at least
some white flower mixed in (even if they call it whole grain). Most people are not
aware of the potentially dangerous connection between white bread and alloxan.
SAY WHAT?
The FDA is told by the food industry that there are many more people who eat
white bread and white flour than there are individuals who have Type 2 Diabetes.
This is true, but it does not change the white flour alloxan connection to Type 2
Diabetes.
Current medical theory suggests that for alloxan to harm beta cells in an
individuals pancreas, that the individual must have a hereditary predisposition,
or genetic link, coupled with some defect in tissue regeneration. Very similar tothe connection between heart disease and high LDL foods, a predisposition just
makes it worse. If youvebeen eating white bread and flour all your life, there is
hope. Lets just put it this way, Stop Eating It Now!
Laboratory experiments have demonstrated that animals that have had theirpancreas beta cells destroyed by alloxan are able to regenerate new pancreasbeta cells after only a few months of ingesting an herb that grows in India. The
beta cells of the pancreas produce insulin. Diabetics requiring insulin treatmenthave decreased their insulin after therapy with this herb in India as well.
What is this excellent herb from India that has been used since the sixth century
B.C. and is regarded in Ayurvedic Medicine as the most powerful agent for blood
sugar control?
We will let you know in the next chapter!
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Chapter 6The Truth Shall Set You Free
Remember that you must first become aware of the truth, then act onit, and see how well it works for you.
To paraphrase one of the smartest men who ever lived, Albert Einsteinsaid insanity is continuing to do the same thing over and over againexpecting different results. If you keep on doing what you did tocreate your current state of health, you will keep on getting what you
got.
So please start taking an action a day based on the scientifically proveninformation that we are sharing with you. By the way, we did not inventthis information. There are dozens of medical doctors who have testedthis information on tens of thousands of individuals with Type 2Diabetes (many of them have written books on the subject) and itworks. We are trying to give you this information in a short, easy toread, and easy to follow format so you can take action on it.
If you recall, we told you that you must start reading food labels soyou can avoid foods that are not ideal such as high fructose cornsyrup (which can actually make the condition much worse) when you
wantto balance glucose metabolism. This highly refined sugar is sosuper- refined when processed from corn syrup, that it hardlyresembles or retains any of the nutrients from corn.
It is really just super-concentrated, refined liquid sugar and emptyuseless calories. The problem is that it is the main sweetener insodas/soft drinks and breakfast cereals.
So please eliminate all sodas, breakfast cereals, drinks, sauces (pastasauces, ketchups, mustards) and foods with high fructose corn syrupin them from your diet now. Read the label and only eat products thatdo not include this super-concentrated liquid sugar.
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Chapter6
You should also avoid foods that contain sucrose, which is just another name for tablesugar that will spike your glucose reading. You dont want this because any food thatspikes your blood sugar will cause a requirement for more insulin.
We also told you to stay away from refined or bleached-white flour. This means
you have to read the labels on breads, flours, pastries, and breakfast cereals(whole grain granolas are best with a little stevia added if you want it sweet). Notonly is the white flour laden with alloxan, which is a chemical, used to induce Type2 Diabetes in lab animals, but white flour has a very high Glycemic index.
This means that it spikes blood sugar levels and makes it hard to balance or controlthis elevated glucose. As a consequence of spiking glucose levels, the insulinsensitivity of the bodys cells is decreased, increasing problems for the pancreas(the organ responsible for producing insulin in the body), creating a negativebiochemical reaction known as insulin resistance.
Multiple studies performed by endocrinologists and medical researchers validatethat insulin resistance directly contributes to the development and exacerbation of
Type 2 diabetes.More sweeteners that often make it into products labeled All Natural or Naturalare: evaporated cane juice and evaporated cane juice crystals, brown sugar, rawsugar, and turbinado sugar. These are minimally processed sugars with somenutrients, includingB vitamins and minerals like magnesium, but they are still veryhigh on the Glycemic index and will spike glucose levels just like regular sugar.They should all be avoided.
GO AU NATURALE!
The easiest way to avoid most high Glycemic foods is to eat food as close to itsnatural state as possible. Try to only eat foods like low Glycemic fruits, vegetables,chicken, turkey, fish, lamb, and lean meats and eliminate packaged food or
manmade snacks that were not created in nature.In the last chapter, we told you that laboratory experiments have demonstratedthat animals that have had their pancreas beta cells destroyed by alloxan (achemical bi-product of bleaching white flour) are able to regenerate new pancreasbeta cells after only a few months of ingesting an herb that grows in India.
That herb is Gymnema Sylvestre. In Ayurvedic medicine, Gymnema Sylvestreis also considered the most powerful botanical agent for helping the body inimproving glucose control.
In human clinical studies, this herb has shown a significant ability to help the bodyreduce blood sugar and its even shown to help reduce sugar cravings as well. Animalstudies indicate that Gymnema Sylvestre can help the body double the amount of
insulin producing beta cells in the pancreas, increase insulin pathways, and decreaseinsulin resistance, which is crucial for a healthy life. In one human clinical study, thebodies of a number of subjects were actually able to maintain stable blood sugar levelswith the assistance of an extract of just Gymnema Sylvestre.
And guess what? A little more knowledge each day leads to a healthy and longlife. Did you know that a well-known Royal Family eats a certain mushroom dailyto avoid elevated glucose levels? Also, did you know that certain artificial sweeteners could actually be making you feel worse? You will be quite surprisedwhen you hear about exactly what these are.
Remember, sometimes it is what you dont do or just stop doingthat can helpyou the most in life.
If you stop poisoning your body, you will feel better!
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Chapter 7Will and Intention!Its Your Choice
In the last chapter, we reminded you to please start reading product
labels. You must find out what is good for you and what is bad for you ifyou are to take responsibility for what you put in your body for fuel and if
you really want to improve your overall health.
Do you know what the most popular snack food in America is?
Did you know that this food is one of the worst possible choices as asnack for someone battling Type 2 Diabetes?
What is a carbohydrate-based snack that has been deep-fried in
unhealthy hydrogenated oil or fats?
Now that we have discussed the effects of consuming high Glycemic
foods have on your health - would you agree that combining a high
Glycemic index food with dangerous dietary fats is probably not a good
idea? What are we talking about? Potato chips, corn chips, cheese puffs,
and almost all refined, processed carbohydrate-based snack foods.
These foods offer the increased risk of body fat storage from the
unhealthy dietary fats combined with the free radicals, carcinogens
(cancer causing chemicals), and other toxic chemicals created during
the deep frying of the carbohydrates (bleached white flour products,
potatoes and corn chips) at high temperatures, plus the high Glycemic
carbohydrates, all combined into one unhealthy combination.
STOP!
Stop eating all refined, processed carbohydrate-based snacks like
potato chips, corn chips, and crackers. If you must cheat occasionally,
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eat only organic 100% whole grain BAKED chips and crackers and make sure you
read the label ingredients to avoid white, refined, enriched and bleached flour.
Bottom line? You must start reading the labels on anything that is man made before
you decide whether or not to put any food in your body. Want a good piece ofinformation? You dont always need to read the whole ingredients label, just read
the first 5 or 6 ingredients. If any of the harmful chemicals weve told you about are
there, stop reading, put down the package, walk away from it and move on.
When looking at any soda, (and you know you should really make water your drink
of choice) if you see high fructose corn syrup after water listed in the ingredients,
then you know not to purchase it. Put it down and move on again. You will feel
confident and stronger-willed each time you do this and eventually you will no
longer be tempted to waste money or your health on junk foods and sugary sodas.
So buyers beware - watch out for meal replacement powders and drinks. You
are better off making your own protein smoothie or snacking on turkey jerky,
beef jerky, or even salmon jerky if you can find it, and a couple of celery sticksand some slices of cucumber.
So what is the name of that mushroom that is eaten daily by a well-known Royal
Family to help avoid elevated glucose levels? The Agaricus Blazei mushroom!
Agaricus Blazei is sometimes called a medicinal mushroom that has a very high
nutritional value, containing various amino acids, as well as essential vitamins B
and D, magnesium, potassium and fiber.
Traditionally known as Gods Mushroom,Agaricus contains many
polysaccharide protein complexes (beta glucans) that havebeen
researched for their immune activity and medicinal properties the
world over.
Did you know that there are two major artificial
sweeteners that are promoted and advertised as
healthy for diabetics that can actually cause
Metabolic Syndrome better known as
Syndrome X?
In the next information-packed
chapter, we will tell you about
artificial sweeteners, flavor
enhancers and what are known
as excitotoxins to avoid, good
substitutes, and one of the best
exercises that you can do anywhere and
at any time!
TIP: There are actually specific foods aimed at diabetics that advertise that they will slim
your body and are intended as a meal replacement and yet are sweetened with high fructose
corn syrup and sucrose. Avoid them. Read the label, decide to pass, put them down, and
move on.
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Chapter 8You Think You Know,but You Have No Idea
In this chapter we are going to tell you the truth. We told you previously tobe skeptical about claims on the labels of food and drink packaging,
claiming to be healthy or specifically for diabetics. A class of manmade
food additives known as excitotoxins can be very dangerous for diabetics.
One of the better-known excitotoxins is MSG (monosodium glutamate),
which is used in many Chinese restaurants, Asian cuisine, and as a flavor
enhancer in America and Europe. Another well-known excitotoxin for a
lot of individuals is aspartame, which is better known by its commercialname, NutraSweet.
These two excitotoxins are used in many diabetic foods and other foods
that you have purchased at your grocery store. According to Dr. Russell
Baylock, author of the book Excitotoxins, and one of the worldsforemost experts on these chemicals, the major problem for diabetics
when consuming MSG and aspartame is that these chemicals interfere
with healthy and normal functioning of the endocrine system including
one of the most important parts, the pancreas.
ITSNOT REAL, ITSFAKE!
Chefs worldwide know that MSG enhances the flavor of foods and
increases appetite. In one experiment, laboratory rats that were fed
MSG showed major distortions of hypothalamus function to such a
point that they couldnt control their appetite. As a result, they also
exhibited extremely high obesity rates.
Since the medical community now acknowledges that obesity and
diabetes very often go hand in hand, and most Type 2 Diabetics
constantly struggle with excess weight gain, belly fat, and possibly
obesity on some level, it is imperative that you avoid excitotoxins
such as aspartameand MSG and eliminate them from your diet.
If you insist on repeatedly consuming these excitotoxins, your
entire endocrine system will probably continue to be completely out
of balance and you will not be able to control your appetite.
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As a matter of fact, if you are diabetic and you struggle with controlling
your appetite and have uncontrollable cravings for foods, these
excitotoxins may be part of the reason.
Aspartame and MSG in the food you consume could make it impossible
for you toexperience normal appetite satisfaction. Food manufacturershave invented clandestine labeling practices that allow them to hide MSG
without using it on the label.
Please remember the best sweeteners are the natural ones, and stevia is
by far the best. Stevia is calorie free and does not affect blood sugarlevels. Stevia is much sweeter than table sugar so you only need to dust a
little powdered stevia on your food or put a few drops of liquid stevia in
your drinks to sweeten to taste.
With all the health hazards that stem from using artificial sweeteners,
consumer demand is driving creation of several new innovative products,
such as the stevia sweetener, Truvia. There is a huge need in this country
to stop using sugar and chemically laden artificial sweeteners and to start
using an all-natural sweetener like stevia that can actually be beneficial to
glucose metabolism.
Artificial sweeteners like Splenda and Equal actually do more damage to
our health than if we consumed sugar itself. Because these sweeteners
can over stimulate the appetite, they could actually contribute to
diabetes and obesity. Many people think that artificial sweeteners like
Splenda and Equal are safe to use by diabetics. The reality is that these
artificial sweeteners could actually worsen
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existing health problems, harming the health of some diabetics.
Artificial sweeteners are not made from real sugar, but they can fool your body
into thinking it is consuming sugar. This can trigger a condition known as
Metabolic Syndrome or Syndrome X (which is the politically correct term for
patients that are obese, diabetic, and face increased risk of heart disease).Asa result, the body sends out a surge of insulin to deal with this fakesugar,
causing a potentially dangerous dip in your glucose and making you crave
even more sugar.
For diabetics who struggle to maintain normal glucose levels, this causes
potentially dangerous dips and swings in your glucose that could even be
lethal. That is why the Juvenile Diabetes Research Foundation prefers and
recommends stevia for use by both Type 1 and Type 2 Diabetics.
NATURESCANDY!
In our opinion the best stevia powder products include inulin fiber, also known
as FOS (Fructo-Oligo Saccharides derived from Jerusalem artichokes) whichis a prebiotic (beneficial bacteria to your digestive tract) and can actuallyhelpimprove your bodys intestinal microbial balance. The soluble inulin fiber rapidlyconverts into high-octane fuels (such as short-chain fatty acids) using the bacteriain your stomach and intestines. This additional fuel source can actually help you tofight off diseases and better absorb vitamins and minerals in your diet. Anotherway to think about FOS, it is food for the goodbugs in your digestive tract thathelps you to digest and absorb your food.
In 2004, a university study actually demonstrated that stevia and inulin fiber
were significantly better at balancing a persons glucose metabolism than
competing glucose-lowering products.
A good brand organic stevia, with organic stevia extract and organic inulin, is oneof the best to use and comes prepackaged in 100 easy-to-use packets per box.
Remember, some research studies have shown that chemical sugar replacements
like Splenda can fool your body into reacting the same way it responds to sugar;
a phenomenon known as Metabolic Syndrome (Syndrome X), which is a group ofmetabolic risk factors that can increase your chances of suffering from diabetes,
heart disease, and stroke.
As consumers become more aware of Metabolic Syndrome, more and more
people are enjoying the sweetener stevia. Stevia is calorie free, has a great
natural taste, can be used in beverages, cereals, baked goods, yogurt,
smoothies, and a variety of foods. It is a low Glycemic, all-natural sweetener
and is the ideal replacement of sugar and artificial sweeteners for people whowant to lose weight, control glucose metabolism, and enjoy better health.
COULD I HAVE METABOLIC SYNDROME?
Some Symptoms of Metabolic Syndrome or Syndrome X to watch for
Elevated glucose levels equal or greater than 120 mg/DL.
Insulin resistance-this means your body needs more and more insulin toabsorb sugar into your cells.s
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Excess belly/waistline fat-a 40-inch or greater waistline for men or a 35-inch or
greater waistline for women.
High triglycerides equal or greater to 150 mg/dl, low HDL cholesterol (high
density lipoprotein) less than 40 for men and under 50 for women.
High blood pressure equal or greater than 130/85mm Hg
Fat that is stored around your vital organs is called visceral fat. And its deadly.
Unlike the fat stored in other areas of the body, which can convert into energy,
belly fat continuously creates inflammatory compounds that are very harmful toyour body. To measure your waist, place a tape measure around the narrowest
part of your waist, just above your hipbone. Make sure the tape is level, but dontpull it very tight. Exhale and properly measure your waist.
We are not big fans, but occasional ingestion of Xylitol may be acceptable. This
sweetener is ideal for baking because it looks and tastes like sugar. It is also
believed to be good for your teeth and actually reduces cavity and plaque
formation, according to dental claims that are approved by the FDA. If you mustchew gum, then make sure it is sweetened with Xylitol and no other sweeteners.
Although Xylitol is not calorie free, it has an extremely low Glycemic index and
is metabolized much more slowly than regular sugar. Be warned, however, that
when consumed in large amounts, the side effect ofgastro-intestinal distress
is not uncommon.
LOSE A LITTLE, GAIN A LOT!
Why is it so hard to get rid of excess belly fat? You
can do sit ups, crunches, and leg lifts until the roosters
crow, eat like a bird, and still carry extra fat around your
waist as long as you promote insulin resistance in yourbody by eating the wrong foods.
When you have this condition, your pancreas secretes
higher than normal levels of insulin to keep your
glucose levels from raging completely out of control.
What is wrong with that? The problem is that high
insulin levels are clearly linked to excess belly fat.
This is because excess insulin in the body drives fatty
compounds known as triglycerides into the fat cells of
your abdomen, growing your belly and causing you tocarry excess fat in that area.
Even worse, insulin causes receptors in your brain cellsto trigger cravings that can destroy the benefits of any
diet. For your information, consuming just one dietsoda a day will increase your chances of developing
Syndrome X by 33%.
TIP: Measuring your waist may give you a better indication of
your risk for many diseases than a scale or even your body mass
index (BMI). Scientists and doctors have known for years that
belly fat is a health risk, but recent studies are backing up the
theory with hard facts.
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Weight loss is crucial to controlling and reversing the course of Type 2 Diabetes.
If you are overweight, trimming down is the single strongest predictor of a
healthydrop in the key glucose tests, HGB A1c. A1C is the test that reveals your
average glucose level over the past three months. Every pound you lose is a step
towards significantly better health and taking control of your life. In fact, the HGBA1c test was also a better predictor of risk for stroke, heart disease, and death
from diabetes, researchers reported in the New England Journal of Medicine.
They found that people who had A1c levels at 6 percent or greater were at
higher risk for developing diabetes. A1chas significant advantages over
fasting glucose,Dr. Elizabeth Selvin of Johns Hopkins University in Baltimore,who led the study, said in a statement.
The fact is that more than 90% of diabetics carry too much weight and body fat.
This is why doctors and health professionals recommend monitoring your totalpercentage of body fat. The recommended maximum body fat should not be more
than 24% for women and no more than 17% body fat for men. When you lose a
tinyamount of body fat, you will gain much more health and energy for life.
COMPLEXITY IS THE KEY!
We have told you the truth about sweets and we will be sharing some very
interesting facts about complex carbohydrates with you. You already know
to cut soft drinks out of your diet. Here is a health secret that many societies
known for longevity share: they eat complex carbohydrates in their natural state
and they believe that the longer food takes to chew, the better it is for you.
Almost all processed food and beverages are packed with sugar and salt and
can create elevated glucose levels, which you want to avoid. Try to eat complex
carbs such as whole grains, low Glycemic fruits and vegetables, legumes, and
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high quality proteins because they are slower to digest and do not cause glucose
levels to spike. (Ideally, eat fruit by itself and protein with vegetables for the majority
of your meals).
MOVE IT TO LOSE IT!Regular daily movement and exercise improves the ability of your cells to acceptinsulin, which enables them to burn glucose more efficiently.
Easy exercise almost does it all. Exercise is great for you and you already know that.
Maybe you even know that exercise can help lower glucose and triglycerides, and
can actually improve insulin resistance, making your cells more sensitive. Exercise
alone is good. But combining the exercise with the effects of better nutrition can
lead to spectacular results in controlling Type 2 Diabetes and losing weight.
If you dont exercise already, do not try to exercise for 30 minutes a day. Start
with 5 minutes of good physical activity daily. Build up to 10 minutes, then 15,
and eventually whether you believe this or not, you will want to exercise for 20 or
30 minutes a day. Starting with a simple walk around the block (walking is one ofthe best exercises for you), hiking, bicycling, dancing, gardening, house cleaning,
yoga, tai chi, swimming, light weightlifting, tennis, golf, ping pong, or any physical
activity that moves your body, can benefit your health greatly.
When you take a 20-minute walk outside, you get an extra healthy shot of natural
insulin, which will help your normal glucose levels. The natural vitamin D-3 thatyour body converts from sunlight can help lower insulin resistance and reduce
blood pressure. So remember, not only is walking or engaging in physical activities
outdoors good for reducing insulin resistance, your body actually benefits from
the natural vitamin D3 that it converts from sunlight.
TIP: Try to make sure that you engage in your outdoor physical activities before 10 oclock in
the morning or after 2pm in the afternoon - to avoid exposing your skin to peak UV radiation.
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Some people enjoy sprinkling a date that has been cut into very small pieces on
their hot breakfast cereal and that is ok occasionally as well. To add further variety,
you may wish to use flax seeds, sliced almonds, walnuts or even pumpkin seedson your breakfast cereal as these add a wonderful nutty flavor. Hey - Don t forget
the cinnamon!
AN APPLE A DAY
And believe it or not, you can slice up your favorite apple and add slices to your whole
grain hot breakfast cereal as well. Apple pectin and oat bran have been proven in
clinical studies to reduce cholesterol and triglycerides. Heres an amazing fact about
organic, green Granny Smith apples: People who eat organic, green Granny Smith
apples for snacks at least once a day typically experience lower fasting glucose on the
following day.
By consuming apples regularly you can help regulate glucose and reduce appetite
and increase cleansing of the liver, gall bladder, and colon. Nutritionists believe
this is because of the beneficial enzymes, apple pectin, and fiber.Please remember, you want to start acquiring organic produce whenever possible,
organic dairy whenever possible, and organic whole grain products as well. You
willneed to become a selective consumer.
Do not use instant chocolate or strawberry powders to add to your milk as they
are almost all sugar and cause glucose spikes. Just because a product claims
to be high in calcium, does not mean it is not loaded with sugar. Just because a
salad dressing says olive oil on the front label does not mean that it doesnt have
high fructose corn syrup or harmful dietary fats included as well.
We cannot emphasize this enough: You must read the labels of all packaged food that
you want to put in your body! Remember when we mentioned in the last chapter about
the clandestine practices that the food manufacturers were using to hide MSG?
Some of those names that they hide MSG under are as follows:
1. Gelatin
2. Monopotassium glutamate
3. Glutamate
4. Glutamic acid
5. Vegetable Protein Extract
6. Hydrolyzed Vegetable Protein (HVP)
7. Autolyzed Plant Protein
8. Sodium Caseinate
9. Senomyx
10. Textured protein
Dont let yourself be fooled. A healthy consumer is an educated consumer. Be on
the lookout for these toxins disguised in the ingredients. You will be glad you did!
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Chapter 10The Best of the Best
Heres a List of 12 of the Best Foods forType 2 Diabetics to Eat:
1. Fresh Fruit
Fresh fruit that includes papaya, all types of berries, and apples
especially green Granny Smith variety.Remember, canned fruits are better than nothing. Whole fruit is much
better than canned, organic is best because you avoid pesticides,
herbicides, and GMOs (genetically modified organisms that may cause
excess weight and fat gain).
2. Raw Nuts
Fresh nuts, including walnuts, almonds, cashews, flax seeds, sunflower
seeds, and pumpkin seeds (fresh natural nuts are ok, but organic is
better). In fact, adding cashew seed extract to ones diet may help lower
diabetes risk, according to findings published in Molecular Nutrition and
Food Research. This is because compounds in cashew seeds have beenfound to improve the bodys response to insulin.
During a recent study, a team of investigators examined human cells,
whichcontribute to blood sugar stabilization, that were exposed to
different extracts taken from the leaves, bark, seeds and apples of cashewtrees. After exposing the human cells to each extract type, the researchers
studied which cells had the most improved insulin reaction.
The results of the trial showed that only the cells introduced to cashew
seed extract had improved glucose control. In fact, the extract increasedthe activity level of muscle cells needed for the body to properly absorb
the glucose. Pierre S. Haddad, lead author of the study, stated that
these findings authenticate the traditional use of cashew tree productsin diabetes and points to some of its natural components that can serve
to create new oral therapies.
(Gotohttp://glucalite.com/glucaliteglycemic-chart/ for a more comprehensive list of beneficial foods)
http://glucalite.com/glucaliteglycemic-chart/http://glucalite.com/glucaliteglycemic-chart/http://glucalite.com/glucaliteglycemic-chart/ -
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3. Sweet Potato
Japanese sweet potatoes and purple sweet potatoes (fresh and natural are ok, butorganic is better).
4. Whole & Wild Rice
Choose organic wild rice and organic whole grain brown rice.
5. Non-Starchy Veggies
Vegetables that include broccoli, sprouts, spinach, onions, garlic, tomatoes, celery,
bitter melon, okra, kale, beet greens, cauliflower, endives, romaine lettuce, parsley,
cilantro, daikon, radishes, asparagus, garlic, cabbage, avocado, snow peas, green
beans, cucumber, fresh mint, and organic salad mixes.
Whole vegetables are much better than canned, but organic is best because you
avoid pesticides, herbicides, and GMOs (genetically modified organisms that may
cause excess weight and fat gain). A small amount of carrots are ok because they
are high Glycemic index but moderate in Glycemic load due to natural fiber and
enzymes and their beta carotene vitamin A can be very beneficial to the body.
6. High Omega-3 Fish
Salmon and other fish that is high in omega 3 fatty acids. (Canned is better than
nothing. Canadian farm raised is ok, but unfortunately some farm raised salmon has
added color which must now be identified on the label. PCBs, antibiotics, and GMOs
from the fish food are also in farm raised salmon. Wild caught is best, frozen is fine).
7. Lean Meats
Meats that include ground buffalo, lean lamb, ground beef, chicken, ostrich, quail,
and yes, even duck (Fresh natural is good, free-range and organic grass-fed is best).
*NOTE: The downsides to eating meats that are not natural organic or grass-fed
include: exposure to high levels of pesticides, herbicides, and animal antibiotics.
Genetically modified feed that is designed to make these animals heavier and fatter
more quickly at the time of slaughter, means the same thing can happen to you
when you eat these meats. In addition, many of these animals are fed ground-up,
dead pigs, chickens, cows, goats, horses, and lamb that were too sick to sell to the
slaughterhouse so they are mixed with feed and fed to these animals.
Many scientists categorically state that this is the primary cause of mad cow
disease and other diseases that have surfaced in the last few decades as the
result of unhealthy feed practices in the cattle, chicken, and meat industry at
large.
8. Stevia
Stevia as a sweetener.
9. Extra Virgin Olive Oil
Olive oil (extra virgin and cold pressed) regular and balsamic vinegar
(for salad dressing).
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10. Pure Water
Water with a little fresh-squeezed lemon or lime should be your beverage of
choice.
11. Beans
Beans and peas that include chana dal, dried chickpeas, kidney beans, lentils,
frozen lima beans, yellow split peas, black-eyed peas, and baked beans.
(Remember, canned are ok, but natural beans that you soak overnight and
cook, are better and organic are best).
12. Foods from Nature
Natural foods in their natural state .Thatis the good-stuff.Processed,refined, man-made foods are bad. (Beware of hidden sugars, refined flour, and
excitotoxins/MSG in canned food and many sauces). Even dark chocolate can
improve insulin sensitivity, as long as its not artificially sweetened.
Whenever possible, these should be the foods you buy at the grocery and whenyou are out at a restaurant. As we told you previously, there are many alternatives
to eating bread made with refined, white flour. Totally delicious varieties of whole,
exotic grains include whole grain spelt, whole grain kamut, whole grain brown rice
bread, whole grain rye, and the healthiest of them all: whole grain sprouted bread.
Just because the label says wheat breador multigrain, does not mean you
are getting 100% whole grain flour or bread.
WHOLE TO MAKE YOU WHOLE!
Why are we recommending whole grains so strongly for Type 2 Diabetics?
First: Whole grains offer beneficial fiber.
Second: Whole grains offer healthy oils that help regulate glucose metabolism.
Third: Those same healthy fats interfere with the conversion of carbs into glucose.
Just so you know, when you eat white bread, it is almost the same as gettingan intravenous sugar fix. Similar to the instant breakfast cereals we told you
about earlier, white bread is so fluffy and has such a high surface area that it is
very quickly converted to glucose during digestion.
Whole grains, on the other hand, are converted to useful fuel much more
slowly; they dont spike glucose levels and they provide your body with more
complex carbs that help sustain and regulate glucose metabolism over a
longer period of time. (Natural whole grains are good, organic whole grainsare better).
This is because many grains in North America are genetically modified
specifically for the feedindustry to make the animals that the grain is fed togrow faster, fatter, and ultimately to weigh more at the time of slaughter. The
problem with this is that genetically modified grains designed to make animals
gain weight and get fat quickly so that they weigh more, can do the same
thing to humans causing not only excess fat and weight gain, but elevated
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glucose levels, insulin resistance, and increased likeliness of cardiovascular
complications.
The resulting load on your pancreas is lightened, and in some cases, regular
ingestion of complex carbs can even help reduce the need for insulin. Eating
whole grains can improve emotional balance, moods, and can also protect yourbody from hyperglycemic conditions, which are known to promote diabeticneuropathy and other diabetes health complications.
We have emphasized the need to avoid white flower and instead to start eating
complex carbs because it is a very important choice that can improve your
health and complex carbs can also help with brain fog and muscle fatigue. The
benefits are numerous.
Along with those benefits, remember it is very important to supplement with
vitamins and minerals. Did you know that there is a natural mineral compound
that amazingly provides a nutrient that your body uses to act like natural insulin
in your body? Some research has shown it to help reduce insulin resistance, andit has been tested in numerous clinical studies?
In the next chapter we will be sharing the details of this amazing mineral and how
it can increase your quality of life!
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Chapter 11Fiber is Your Friend
You must try to eat a lot of fiber in your diet. This can be accomplished
by specifically buying high fiber products at the grocery store. How doyou get a lot of fiber? You get it from the whole grain products that we
mentioned earlier and from fresh fruit and vegetables.
Three or four stalks of celery provide you with an excellent dose of
fiber for your body. Brown rice is also an excellent fiber source. You
can even buy healthy fiber supplements in just about any supermarket.
Psyllium husk fiber is one of the best fiber products out there.
Fiber helps detoxify the digestive tract and clear out putrefied and
undigested food and toxins from the large intestine.
Remember, not only are organic fruits, nuts, seeds, and beans high in
minerals and vitamins, but they are also high in fiber for the digestive
tract. As you become accustomed to eating more of them, you will
craveless and less high Glycemic foods (junk foods) and your body will
become accustomed to low Glycemic index, low Glycemic load fuels.
FACT, NOT FICTION!
Did you know that in the early 1800s, people consumed about 12
pounds of sugar per year? Currently, the average American consumes
more than 150 pounds per year. People who drink sodas typically
consume over 300 pounds of sugar per year.
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Clinical study after clinical study clearly demonstrates that sugar compromises
the human metabolic engine because its Glycemic index is too high and it is
converted to glucose much too quickly.
The human body is not designed to run on high-octane sugar fuel. Our bodies
are supposed to have a majority of naturally occurring foods such as fruit,vegetables, protein, and whole grain carbs. Excessive white flour and white
sugar consumption causes mineral deficiencies, glucose spikes, insulin
resistance, and can lead to complications that result in potentially permanent
damage to the body.
White sugar and white bread consumption overloads the pancreas because
the pancreas is the organ that produces the insulin necessary to lower glucose.
Burning out the pancreas, day after day, month after month, and year after year,
guzzling soft drinks loaded with refined sugars, and chowing down white breadand white sugar like theres no tomorrow will eventually burn out the pancreas.
FIGHT THE RESISTANCE!Give your pancreas a rest and avoid all refined carbs. People who overload
their pancreas to the point where it no longer produces insulin, like it once did,
have adult-onset Type 2 diabetes. To make matters worse, people with Type 2
diabetes develop the condition known as insulin resistance. This means thateven though the pancreas still produces increasing amounts of insulin, the cell
receptors in the body fail to respond to it and are unable to remove glucose
from the bloodstream.
Sometimes Type 2 diabetes is the result of insulin resistance (a lack of insulin
cell receptor sensitivity), sometimes the pancreas can no longer produce insulin
and sometimes both. Either way, when you consume excessive amounts of
refined flour and sugar, you promote both conditions and will end up with one orthe other, in the health condition known as Type 2 Diabetes.
Bottom Line: cut refined sugars and refined white flour out of your diet!Type 2
Diabetes is associated with poor diet (low in fiber, high in sugar and
unhealthy fats and animal products, and a lack of regular, healthy
exercise). Type2 diabetes typically develops slowly over a period of years
and initially does not product dramatic symptoms. Thats why many people
with Type 2 diabetes have no idea that their health is at a dangerous risk.
Even the American Diabetes Association (ADA) has stated
publically that only half of Americans with Type 2 Diabetes have
actually been diagnosed.
The Textbook of Natural Medicine states: Epidemiological and
experimental data show diabetes mellitus (Type2 Diabetes) to beone of the diseases most clearly related to inadequate dietary fiber
intake.
The Encyclopedia of Natural Medicine states: The frequency of
diabetes is highly correlated with the fiber depleted, high refined
carbohydrate of civilization.
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BACK TO THE BASICS
The high incidence of Type 2 Diabetes in modern society is associated with a
fiber-depleted, man-made, refined, modern diet. Returning to a more natural
high fiber diet, similar to what our ancestors used to eat, can be highly
beneficial.
Nutritional researchers and scientists have been investigating the potential
of fibers health benefits for decades. Both soluble fiber and insoluble fiber
can help to prevent the elevated glucose level complications of diabetes by
delaying the absorption of starches and sugars in the body.
Soluble fiber can dissolve in the body and inside the intestines where it
creates a sticky, gelatinous substance that slows the absorption of sugars
and starches (such as that found in fruits and vegetables).
Insoluble fiber (such as that found in whole grains like buckwheat and
Psyllium husks), delay the absorption of sugars and starches in the digestive
tract by adding bulk. Whole grains take longer to break down and digestthan refined flour and grains, by helping prevent peaks in glucose levels and
thus require less insulin to process.
Find out which whole grains, fruits, vegetables and other complex
carbohydrates wont spike your glucose levels by using the GlucALite
Quick Reference Glycemic chart, an easy-to-use chart of beneficial and
non-beneficial foods that can affect your glucose levels. You can view the
GlucALite Glycemic chart athttp://glucalite.com/glucalite-glycemic-
chart/.
Remember the mineral we promised to tell you about in the last chapter? Its
vanadium. Based on scientific studies, many researchers believe that vanadium
plays a role in catalyzing a variety of enzymes as well as being involved in the
metabolism of glucose and lipids. Be warned, all vanadium is not created equal.
http://glucalite.com/glucalite-glycemic-http://glucalite.com/glucalite-glycemic-http://glucalite.com/glucalite-glycemic- -
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Chapter 12This Is Your All-NewGlucALite
Action Plan
Here are 18 Simple and Easy Steps to Regain Control of Your Life
Complete with Action Steps
Weve shared the truth about foods that are not ideal, such as high
fructose corn syrup, white sugar, and white flour. We have told you
about foods that ARE beneficial such as whole grains, nuts, seeds,
fruits, vegetables, and lean protein in the 12 best foods for people withType 2 diabetes in chapter 9. You now understand that daily exercise
combined with healthy eating can help bring glucose metabolism into a
stable, healthy balance.
Even though you have diabetes, you still can live an active and healthy
life. The best way to make this easy for you is to take one or twosimple actions per day. Sometimes doing nothing is of great benefit
as well. What we mean by this, for example, is that day you will
decide to no longer have white sugar in your diet. In other words,
you will no longer take that action of eating white sugar, which will
no longer be a detriment to your health.
First you must have the intention. This will support you in making thedecision to try The GlucALiteBlood Sugar Management System for 18
days (Just 1 day at a time). Just decide to do it for 18 days and let the
results speak for themselves.
Make the choice to improve your Health and Lifestyle now by:
1) Choosing wisely.
2) Going the extra mile for 18 days, taking just 1 or 2 action steps
each day.
3) Do it your way. Thats what wi ll make The GlucALiteBloodSugar Management System work for you.We give you the keys
and you choose the doors to open and the doors to close.
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Chapter12
Remember, the keys for blood sugar health are in your hands.
Giving up a food that is not beneficial means stopping a bad habit thatcontributed to your diabetes.
Choosing one or two actions per day, and making those your daily lifestylechoices, without cheating, will change your life.
If you are really serious, first decide to stick to this plan one day, one meal,
and one hour at a time and dont worry about absolute perfection for the
entire 18 days. Remember, it is what you do 80-90% of the time that will
have a major impact on your overall health.
If you slip on one meal, make the decision and take the action to make the
right choice for the following meal.
A clear step-by-step daily action plan will help keep you from feeling
overwhelmed and anxious. With the GlucALite18-Day Action Plan you
know where you are going each day, how to proceed, and you get the gift
of certainty in at least 1 action per day. Having certainty about healthychoices gives you a sense of peace and supports you in making clear and
exact decisions each moment of the day. Each day, simply consult the 1 or 2
action steps from this list and do them.
Just choose an action step from the plan that allows you to see what there is
to do (or not do) each day to get to where you want to be. You get clear
specific actions; you decide to move forward each day with clear, concise
direction, and your daily choice of action delivers you to your destination in
just 18 days, a happy and healthier life. The certainty you experience with a
clear single action per day builds confidence and brings forth the right action
in the form of healthy choices by you.
Your GlucALite18-Day Action Plan will work if you work the plan. The
funny thing about what seemed like tough choices is that they become
easier and easier after you make them for several days in order to build
healthy lifestyle habits.
Follow through on this simple action plan for 18 days. By your 19th day, yourbodysbiochemistry will have changed radically. People who follow these simplesteps can experience balanced glucose metabolism, reduced insulin resistance,and possibly reduced need for drugs and insulin injections.
One act at a time adds up to a healthy life. Commit to healthy fuel, eating,
and physical activity or exercise. Stay away from fast food, choose wisely,
commit to healthy low impact exercise that will make you stronger, more
energetic and that can lower your blood sugar.
Most individuals also experience the bonus side effects of reduced bodyfat,increased energy, vibrancy, and a whole new outlook on life. Remember, it iscrucial that you take action every day, as well as eat at least 3 meals a day andat the same time every day in order to support and maintain regular blood sugarlevels.
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Chapter12
Action Step 1:Start reading all packaged food and drink labels and
focus on eliminating high fructose corn syrup from all foods and drinks
you put in your body.
Action Step 2:Move your body for at least 5 minutes. Take a walk,
do some gardening, house cleaning, biking, turn on your favoritemusic and dance; any physical movement that your fitness level
allows for at least five minutes.
Action Step 3:Decide to do this program every day for 18 days andexperience how much better you start to feel every day. Be sure to test
your fasting glucose level and write it down!
Action Step 1: Eliminate all soda pop, diet or regular, from your
menu. Do not drink them at all. (Remember, drinking just one diet
soda a day can increase your risk of developing Syndrome X by 33%).
Action Step 2:Make water your drink of choice every time you think
you are thirsty or even hungry. Buy some lemons or limes and squeezefresh cut lemon or lime wedges into the water.
If you must have the satisfaction of a sweet flavor in your drink, buy
some liquid or powdered stevia and add a small amount (because
steviais much sweeter than sugar) to the water for a healthy, refreshinglemonade or limeade drink).
Action Step 3:Move your body/exercise for 6 minutes today.
Action Step 1:Make apples your choice of snack food starting
today and from now on (organic green Granny Smith variety is ideal).
Action Step 2:Eat low Glycemic index vegetables like broccoli orcauliflower with at least one meal per day (for a list of low Glycemic
vegetables, see chapter 9).
Action Step 3:Exercise for at least 7 minutes today (A daily walk is
fine. To make it easy, just keep adding a minute a day). This is the
method that the Shaolin monks employed when they had to train
peasants in small villages how to defend themselves in a short period f
time. They did this by adding a very small amount of time to the training
each day.
Action Step 1:Buy some whole grain sprouted bread (Ezekiel Bread is
ideal, Uncle Sams is ok and is in the freezer section) for all sandwiches
and toast. If you cannot find whole grain sprouted, whole grain brown
rice, rye, and spelt are also excellent choices. Decide to eat 100%
whole grains a majority of the time from today on and do it.
Action Step 2:Eliminate white flour, white sugar, and refined
bleached carbohydrates from your diet. Yes, that means no donuts,
pastries, white bread, crackers, cakes, or cookies that contain white
flour. Eat only 100% whole grains and 100% whole grain flour
products from now on.
Action Step 3:Exercise or move your body for at least 8 minutes today.
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Action Step 1:Today you get to add nuts and seeds such as walnuts,
pumpkin seeds, flax, almonds, sunflower, cashews, macadamia nuts, Brazil
nuts (which are very high in Chromium), and pistachios to your healthy snack
list. Small quantities of no more than 12 nuts at a time are ideal (try not to eat
more than15 to 20 nuts in any 90 minute period, roasted are ok, raw is best).Action Step 2:Start eating one salad a day at one meal and use extra virgin,cold-pressed olive oil with either balsamic vinegar or lemon or lime juice for
salad dressing. Cracked black pepper and/or cayenne pepper are excellent ifyou want to add a little spice to the salad.
Action Step 3:Move your body or exercise for at least 9 minutes today.
Hiking, bicycling, swimming, yoga, tai chi, and even ping pong are all great.
Action Step 1:Expanding and reinforcing Day 4: Stop eating any form of
added sugar in all food that you put in your body. Again, this means
reading all labels and finding out what is in food before putting it in your
body. Remember to not eat any food with sugar, high fructose corn syrup,table sugar, evaporated cane juice crystals, brown sugar, or sucrose.
Action Step 2:That means no more pancakes with syrup, no more cakes,
no more ice cream, no more frozen yogurt, no more sweetened yogurt, and
no more store-bought cookies. Buy plain yogurt and add vanilla flavor or a
small amount of raw cocoa powder and stevia to taste if you want it sweet.
If you must have pancakes, cakes, pastries, or cookies, bake them at home
with 100% whole grains such as (brown rice flour, or spelt flour) and use
stevia for sweetener. You can add whole oats and a small amount of raisins
or chopped dates for oatmeal cookies and walnuts or macadamias and
unsweetened dark chocolate chips for chocolate chip cookies.
Remember to add an extra egg or two to the recipe batter, and even better,a scoop of brown rice or whey protein, as this will lower the Glycemic index
of the cookies significantly due to the extra protein.
Action Step 3:Move your body or exercise for at least 10 minutes today.
Any form of continuous movement including cleaning the windows,mopping, sweeping, and vacuuming, counts. You can also a get a
rebounder, which is a tiny trampoline. Jumping on it for just a few minutes
a day will give you tremendous exercise benefits.
Action Step 1:Start by retesting your fasting glucose level and write
it down. You should be quite surprised.
Action Step 2:If you must have cereal, start eating only 100% whole graincereal including whole rolled oats (steel cut) Kashi, Muesli, whole grain
granola with nuts, oat groats, brown rice, Ezekiel cereal and Uncle Sams
cereal. Use non-fat skim milk or low-fat milk, minimum non-bovine growth
hormone certified/BHT, best is organic. Also acceptable, goat milk diluted
50% with water, soy milk (with no sugar added), and almond milk. For
sweetener, use powdered stevia (Truviais good, organic with inulin is better).
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From this day forward, eat only 100% whole grains. Do not eat refined
grains. Just so you know, wheat bread is simply white bread with a
fancy label name and does not qualify as whole grain bread. The
ingredients on the label must read 100% whole grain flour. White flour,
wheat flour, enriched and even unbleached flour is all refined. 100%Whole grain is the key.
Action Step 3:Exercise or move your body for at least 11 minutes
today. And today we want you to start exercising or moving your
body outside to get the benefits of sunlight and vitamin D, which are
beneficial to people with Type 2 diabetes. If it is cold, bundle up, butget outside for your exercise or movement today. Shoveling snow,
throwing snowballs, and building a snowman, counts.
Action Step 1:Stop eating all artificial sweeteners. This includes saccharin,
aspartame, NutraSweet, and sucralose. Remember, your sweetener ofchoice from now on should be stevia, which does not raise glucose levels.
Action Step 2:The only alternative sweeteners that you may use from
time to time that are marginally acceptable are agave syrup and Xylitol.
If you must chew gum, remember to only chew gum that is sweetened
with Xylitol.
Action Step 3:Exercise or move your body for at least 12