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Tuesday, May 21, 2013

Wild Salmon Helps to Reverse Diabetes

Wild salmon is a powerful food, and, in many ways, is a true super food. In fact, few single foods can bring as many health contributions to your diet in significant quantities as wild salmon. Wild salmon is an excellent source of Omega-3 fatty acids which helps people with diabetes and heart disease. Wild salmon is low in saturated fat and calories but high in protein.
Wild salmon helps to reverse Type 2 diabetes and heart disease.

Note: Make sure that you choose wild salmon over farmed salmon. Farmed salmon is injected with antibiotics and color-enhancing chemicals. Whereas wild salmon eat other fish, farmed salmon is fed corn and other foods so that they can be produced in mass quantities.

Nutrient contents in wild salmon include:

Wild salmon provides key nutrients for your health, including:

  • Omega 3 fatty acids
  • Vitamins A, D, B6, E
  • Antioxidant known as astaxanthin
  • Essential amino acids
  • High quality protein
  • Appreciable amounts of calcium, iron, zinc, magnesium, and phosphorus
All of these nutrients combine to make wild salmon the natural choice for anyone concerned with their own health or their family’s health.

Health Benefits

Health benefits associated with wild salmon include the following.

Prevent High Cholesterol: Studies show that salmon helps to lower triglycerides. High triglycerides are associated with high bad cholesterol and low good cholesterol. When your triglyceride levels are high, you have a greater risk for cardiovascular disease. Eating wild salmon several times per week will help to lower your triglyceride levels.
Prevent High Blood Pressure: Consuming more wild salmon will also help to lower your blood pressure. If you do not suffer from high blood pressure, the omega-3 fats in salmon will help to prevent an unhealthy rise in blood pressure in the future. Hypertension, or high blood pressure, can lead to heart attack, stroke or heart failure. You can minimize your risks of these diseases by eating wild salmon regularly.

Prevent/Reverse Type 2 Diabetes: The Omega-3s and quality lean protein in wild salmon helps to stabilize blood glucose levels, which is very beneficial to Type 2 diabetics.

Prevent/Reverse Heart Disease: As previously mentioned, studies show that salmon helps to lower triglycerides. In addition, wild salmon reduces plaque formation with the arteries and lowers cholesterol levels, all of which is beneficial to anyone with heart disease. The carotenoid in salmon is a particularly potent antioxidant known as astaxanthin, which has been shown to protect against cardiovascular disease, cancer, inflammation, eye diseases, general aging and many other conditions.

Note: Astaxanthin is produced by phytoplankton, tiny plants that use it to shield themselves from ultraviolet radiation. Shrimp, krill and other tiny crustaceans then eat the phytoplankton and accumulate astaxanthin in their bodies (which is what makes them pink), and then salmon eat them and store the astaxanthin in their skin and muscles. Sockeye, coho and king salmon have the deepest color orange whereas pink and chum salmon (most often canned) are the lightest. 
Protect Against Cancer: When your diet is rich in omega-3 fats, you run a lower risk for certain cancers. For example, consuming salmon and other cold water fish has been linked with a reduced risk of prostate cancer. Studies show that men who incorporate salmon into their diet one or more times each week are much less likely to develop prostate cancer than men who do not eat salmon.
Promote Eye Health: Studies show that increasing your intake of omega-3 essential fatty acids may decrease the risk of dry eye syndrome. Other studies show that diets that are high in omega-3 fatty acids protect against age-related macular degeneration (AMD). AMD affects over 30 million people globally and is the leading cause of vision loss in those over 50 years of age. Eating fish that is rich in omega-3 fatty acids a minimum of three times per week has been associated with a 75% reduction in AMD. Wild salmon is a great option for promoting eye health.
Prevent Excessive Weight Gain: Incorporating wild salmon into your diet will give you the protein you need without the high and unhealthy fat levels of red meat and chicken. Salmon is also an excellent source of niacin, vitamin B12, vitamin B6, selenium, phosphorus and magnesium. You may choose to add wild salmon to your diet to replace excessive eating of tuna, which can contain mercury.

Prevent Depression: Fish oil may help combat a number of serious psychiatric illnesses. According to researchers at an international conference sponsored by the National Institutes of Health there is evidence which suggests that higher consumption of essential fatty acids in fish, particularly omega-3, appear to be linked to a lower risk for depression and better treatment of manic depression and schizophrenia. "In a study of more than 1,000 people (average age 75), those with higher blood levels of an omega-3 called DHA were more than 40% less likely to develop dementia (including Alzheimer's) over the next nine years than people with low DHA levels. ...Experts advise eating a weekly serving of fish rich in omega-3's." (Information source: "Boost Your Brain Power With Omega-3's," by Holly McCord, R.D., "Prevention" (Nutrition News web site))

More Health Benefits
Based on hundreds of clinical studies, the Omega-3 fatty acids in wild salmon provide many health benefits, including:
  • Protect heart health
  • Reduce risk of sudden death from heart disease
  • Reduce risk of stroke
  • Reduce chance of heart disease in Type 2 Diabetes
  • Essential in infant brain and eye development during pregnancy and infancy
  • Improve blood lipid patterns
  • Improve blood vessel function
  • Improve symptoms of immune and inflammatory disorders such as rheumatoid arthritis, Crohn's Disease, Ulcerative Colitis, Rheumatoid Arthritis, Psoriasis, Asthma and some skin conditions
  • Reduce the risk and severity of some psychological/mental disorders such as Alzheimer’s disease, Depression and Bipolar Disorder
  • May reduce the risk of certain cancers, particularly Breast Cancer
  • May help reduce the severity or development of Nephritis, Migraine, Alzheimer's Disease and Type 1 Diabetes
The Biology
The protective role of fish against heart disease, diabetes and cancer may be attributed to the type of oil found in certain species of cold-water fish, especially Alaska wild salmon. These fish oils, referred to as “Omega-3”, are polyunsaturated. Their chemical structure and metabolic function are quite different from the polyunsaturated oils found in vegetable oils, known as “Omega-6”.

The type of dietary fat (monounsaturated, saturated, or polyunsaturated) we consume alters the production of a group of biological compounds known as eicosanoids(prostaglandins, thromboxanes, and leukotrienes). These eicosanoids have biological influences on blood pressure, blood clotting, inflammation, immune function, and coronary spasms. In the case of Omega-3 oils, a series of eicosanoids are produced, which may result in a decreased risk of heart disease, inflammatory processes, and certain cancers.

Omega-3 oils also exert additional protective effects against coronary heart disease by:
  • decreasing blood lipids (cholesterol, low-density lipoproteins or LDL, and triglycerides)
  • decreasing blood clotting factors in the vascular system
  • increasing relaxation in larger arteries and other blood vessels
  • decreasing inflammatory processes in blood vessels
Findings from Clinical Studies
Additional studies have provided exciting news about the benefits of Omega-3 oils for individuals with arthritis, psoriasis, ulcerative colitis, lupus erythematosus, asthma, and certain cancers. Research studies have consistently shown that Omega-3 fatty acids delay tumor appearance, and decrease the growth, size, and number of tumors.

A recent study at the University of Washington has confirmed that eating a modest amount of salmon (one salmon meal per week) can reduce the risk of primary cardiac arrest. Cardiac arrest claims the lives of 250,000 Americans each year. Fresh, fresh-frozen, or canned Alaska sockeye salmon provides the highest amount of Omega-3 fatty acids of any fish — 2.7 grams per 100 gram portion.

Other studies, such as the Zupthen Study, a 20-year investigation of a Dutch population, confirmed similar benefits. The risk of coronary heart disease decreased (as much as 2.5 times) with increasing fish consumption. This suggests that moderate amounts (one to two servings per week) of fish are of value in the prevention of coronary heart disease, when compared with no fish intake.

The type of dietary fat we consume is very important. It has been well documented that saturated fat can increase the risk of heart disease. The amount of saturated fat in both high-oil fish and lean fish is minimal. Fish, and other seafood, also offers lean, high-quality protein, as well as many other important vitamins and minerals.

Vitamin E:

  • Powerful antioxidant
  • Lowers the risk of heart disease
  • Prevents the oxidation of low-density lipoproteins
  • Reduces the buildup of plaque in coronary arteries
Salmon is also a good source of Vitamin E, a powerful antioxidant. Antioxidants, which also include Vitamin C and beta carotene, act at the molecular level to deactivate free radicals. Free radicals can damage basic genetic material, and cell walls and structures, to eventually lead to cancer and heart disease. Vitamin E lowers the risk of heart disease by preventing the oxidation of low-density lipoproteins (LDLs), thus reducing the buildup of plaque in coronary arteries. Other research has found that Vitamin E plays a protective role against cancer and the formation of cataracts, and may possibly boost the immune system in the elderly.

Cooking and Preparation Tips

You can eat wild salmon in a variety of ways. It is delicious on top of a salad with your favorite low-fat salad dressing. It can be made into a salmon burger or eaten with a side of rice and vegetables.

One of the biggest mistakes that people make when cooking wild salmon is that they overcook the salmon! This dries out the salmon and destroys some of the Omega-3 benefits. Instead bake the salmon in aluminum foil and add 1 tsp. extra virgin olive oil on top -- this will prevent the salmon from drying out, providing a very succulent and scrumptious flavor.

If you really don't like the taste of salmon, place a ½ pat of organic butter on top of the salmon after cooking -- you'll just love the buttery flavor!

Another option is to place a thin slice of cheese or a ½ handful of mozzarella cheese on top of the salmon after baking -- you'll love it!

Canned wild salmon (like sardines and tuna) can be eaten right out of the can -- there is no need to cook it. You can also add it to your salad for some additional protein.

What Salmon to Buy and Where
Wild Alaskan salmon, which spend most of their lives in open oceans, generally have very low levels of toxins. Coastal and farmed salmon, depending on the fish and meal they are fed, may have higher levels. The Environmental Defense Fund lists farmed Atlantic salmon as an “Eco-Worst” choice and recommends people eat no more than two servings a month due to high PCB levels.

Two of the best websites that sell wild salmon are:

Thawing Tips
You can cook your salmon frozen , but we suggest that  you thaw it overnight in the refrigerator. Place the wrapped package on a plate and allow 8-10 hours (extremely large cuts may take a bit longer). Try not to speed up the process of thawing seafood by defrosting it in the microwave or thawing it under warm water. Doing this causes the salmon to lose flavor and texture.

Grilling Tips

Preparing the Grill:

  • Fish cooks best over a medium-hot fire.
  • Make sure the grill is hot before you start cooking.
  • Liberally brush oil on the grill just prior to cooking.

Grilling Salmon:

  • Cut large steaks or fillets into meal-size portions before grilling.
  • Oil fish lightly just before cooking.
  • Grill salmon with skin side down on parchment paper or foil. No need to flip!
  • Cook fish approximately 10 minutes per inch of thickness.
  • Seafood continues to cook after it’s removed from the heat so take it off the heat just as soon as it starts to flake.
  • Slide a sharp knife tip into the center of the thickest part of a cooking salmon portion, checking for color (Our favorite is when the flesh is still red/rare on the inside). We have found that overcooking is one of the biggest mistakes our customers make when preparing salmon. This is quality salmon, no need to dry it out!

Plank Grilling Tips:

Planking is a traditional Northwest-style of cooking using aromatic pieces of wood. It’s a great way to add subtle flavors to your wild Alaska Seafood. Many stores sell pre-cut planks now, but it’s just as easy to make your own.
  • The best wood choices for planking are Cedar, Alder and Oak.
  • Pre-soak the plank in water for 30 minutes – two hours.
  • Pat planks dry with paper towels and spray-coat or lightly oil one side of the plank.
  • Season salmon lightly with an herb blend or just salt and pepper. Go easy, as you don’t want to overpower the flavor you will get from the plank.
  • Preheat the grill to medium-high.
  • Place the planked salmon on the grill over indirect heat and close the lid.
  • Turn the heat down to medium.
  • Check salmon frequently after 10 minutes.
  • Salmon will continue to cook after it is removed from the heat. (See grilling tips to know how to tell when salmon is finished)
  • Serving: the plank provides a beautiful, organic-looking platter for serving.

Baking Tips

  • Rinse and pat fillets dry.
  • Spread thin coat of olive oil over salmon.
  • Coat bottom of pan with olive oil.
  • Sprinkle seasonings over fish.
  • Bake in 375°F oven for 10-12 minutes or until fish begins to flake.

Broiling Tips

  • Preheat the broiler to Med/High.
  • Rinse and pat fillets dry.
  • Place parchment paper inside a shallow, nonmetal dish. Put salmon fillets on top of parchment, skin side down.
  • Top with olive oil and seasoning of your choice.
  • Broil the fish 4 to 6 inches from the heating element for 5 to 6 minutes or until the fish is done. (No need to turn.)

Poaching Tips

  • Place poaching liquid in saucepan.
  • Bring to boil and reduce to simmer.
  • Place salmon in liquid and poach for 8 to 10 minutes, depending on thickness (8 minutes per inch thick).


Sunday, April 28, 2013

Tips for Eating Healthy Inexpensively

To remain healthy or to fight a disease such as diabetes, you need to follow a superior nutritional diet program and eat lots of healthy foods: Carbs for energy, vitamins, minerals and fiber; Proteins to build & maintain muscle; Fats to help to burn fat; and, Water for hydration & recovery.

Unfortunately, the rising food prices can make it challenging to eat healthy and remain within budget, especially since your paycheck is probably not rising as fast.  However, the following tips will help you eat healthy and remain within budget.

1. Buy Whole Foods
. Unprocessed foods are cheaper and more nutritious than processed foods. They also give you total control over the ingredients. Avoid anything that comes from a box 90% of the time.
  • Carbs. Vegetables (i.e. broccoli, spinach, cabbage, celery, lettuce), whole fruits (i.e. apples, bananas, berries, pears), beans, organic brown rice, oats, sweet potatoes ...
  • Proteins.  Chicken breast, turkey breast, miso, tempeh, canned tuna, canned wild salmon, bison, venison, organic beef, calves' liver, cottage cheese, plain yogurt, organic eggs, raw milk, almond milk, whey ...
  • Fats. Ev olive oil, ev coconut oil, flax seeds, organic butter, mixed nuts, fish oil ...
2. Buy Cheap Proteins. Eating lean protein with each meal helps with blood glucose stabilization and fat loss since  protein has a higher thermogenic effect than other foods. Keep the steaks &  for special occasions. Buy organic eggs, wild salmon, tuna, chicken/turkey breast, tofu, miso, cottage cheese, calves liver, whey, mackerel  ... 

3. Buy Frozen
Veggies & Fruits. Frozen veggies are just as fresh as fresh veggies, plus, they don't spoil. Unfreeze berries and eat warm with cottage cheese. Put frozen spinach in a colander the night before to prepare a meal the next day. Also try frozen beans & broccoli. 

4. Buy Generic Food and Store brands. Raw foods like brown rice, whole wheat pasta, Omega-3 eggs, cottage cheese, frozen fruits, and frozen veggies taste just like the brand name foods. But they'll save you money on packaging & advertising.

5. Buy Supplements.
They're cheap and make your life easier, however whole food is better. You can use supplements, but make sure the bulk of your diet consists of whole, unprocessed foods.
  • Multi-vitamins. Vitamin deficiency is common, but avoid synthetic vitamins such as One-A-Day, Centrum, etc.
  • Fish Oil. Cheaper than fish. 1 tsp Carlson Fish Oil is 1600mg Omega-3.
  • Wheat grass, Chlorella, Spirulina. Easy ways to get plant protein.
  • Flaxseed. Versatile super food.
  • Herbal tinctures. Easier for your body to absorb.
  • Whey. Cheapest protein you'll find.
6. Buy in Bulk. Especially when you have promos running. Foods like pasta, rice and oats are easy to stockpile. If they're on sale, buy as much as you can afford & store to last you until the next sale.
More ideas.
  • Side of (Organic) Beef or Bison. Not necessarily cheaper, but you have better quality meat.
  • Supplements. You often get free shipping and discounts when buying in bulk. Make a 4 month order for you, friends & family and split the costs.
  • Frozen Fruits & Veggies. Saves money, saves times and nutrient dense. Buy mixed berries, spinach, broccoli, beans, Brussels sprouts, etc.
7. Buy In Season Fruits & Veggies. Food grown in season tastes better and is cheaper. Root vegetables in the Winter. Apples & squash in the Fall. Broccoli & berries in the Summer.

8. Buy Calorie Dense Foods.
Vegetables, fruits, beans, lentils, legumes, organic whole grains, sweet potatoes, brown rice, whole wheat pasta & oats are filling, healthy and easy to stockpile.

9a. Buy Discounted Meat.
Grocery stores often discount meats by up to 70% as they approach expiration date. Buy several pounds and store in your freezer.

9b. Eat Less Meat. This will dramatically reduce your grocery bill! And, you'll feel lighter!

10. Buy From Local Farmers o
r Farmer's markets. They aren't always cheaper, but you get tastier & better quality food and they often give you free stuff when you buy a lot. Find local farmers in your area.

11. Buy Everything from 1 Place. Time is money and fuel is expensive. Stop shopping for sales going to 10 different places. Find 1 or 2 places that get you cheap prices for most foods you need and buy everything there.

12. Drink Filtered Water. 
Get a $30 water filter from one of the online shopping networks such as HSN or QVC -- these filters last 10 years and only take 30 seconds to install by connecting to your kitchen faucet. Or, get a Brita filter to filter your tap water. It's cheaper than bottled water, soda or orange juice. One $8 filter cleans 40 gallons water and makes it taste a lot better.

13. Clip Coupons.
Invest $2 in your Sunday paper or print the coupons from a grocery coupon guide.

14. Get The Customer Card.
Many grocery stores hold sales for customer card holders only. Some cards save AND give you money, like gift certificates once you've spent a fixed amount. Signing up takes 5 minutes and is free.

15. Check the Unit Price.
Big packages are often cheaper than small ones. Sometimes 2 small boxes are cheaper than 1 big one although there's more packaging.

16. Eat Less Total Calories
. This will save you money and improve your health.

17. Avoid Impulse Buying.
"Failing to plan is planning to fail". The best way to avoid impulse buying is to prepare yourself before you go grocery-shopping by putting together a grocery list.
  • Make a List and Stick to It. Plan your meals ahead, including portion size. List all foods you need for the next 7 to 14 days. Go to the grocery store, get what's on your list and get out.
  • Eat Before You Go Shopping. This prevents buying foods not on your list because you're hungry. Eat a solid meal before going grocery shopping.
  • Shop Alone. Prevents impulse buying from wife/husband and/or kids. Leave them home. Take them to more fun places when you get back.
18. Stop Buying Food Outside. Preparing your own food gives you total control over the ingredients and is cheaper than buying food at work/school.
  • Take Food with You. Food containers for work/school, protein shake, for the gym, bag of nuts when you go to the movies; use Ziploc bags, Tupperware ...
  • Eat Before Leaving Home. Eat breakfast, eat before going grocery-shopping, eat before going out with friends/family ... 
19. Prepare Your Own Food. Cook all your meals for the day on waking up or before going to bed. It takes 30-40mins, saves you stress about what you'll be eating the rest of the day and you eat healthy while saving money.
  • Stop Buying Processed Food. Buy fresh and frozen vegetables & fruits, buy whole oats instead of cereals, make home made protein bars, home made tomato sauce, home made pizza, ...
  • Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mackerel, rice & pasta, frozen veggies, ...
  • Learn to Cook from Scratch. Learn to work with spices & herbs. Try the recipes on this website. Invest in a cookbook like the 3-in-1 Death to Diabetes Cookbook -- it's not just for diabetics.
20. Grow Your Own Food. Cheaper than frozen, tastes better and you control what you put on them to keep bugs off. Plant your own trees that grow berries, walnuts & apples. Buy chickens for free eggs & meat. More ideas include:
  • Square-Foot Gardening. Build a raised bed and divide it into sections of 1 square foot.
  • Container Gardening. Grow vegetables in containers on your balcony or doorstep.
  • Rent Garden Plots. If you don't have a yard, some cities rent garden plots. Just Google rent garden plots in your state.

Eating Healthy Foods Is Not Expensive!

Despite what you've heard, it does not cost more to eat healthy -- especially if you transition to a plant-based nutritional program such as the Death to Diabetes Super Meal Model. This kind of plant-based nutritional program avoids the high costs associated with eating excess animal meat, which is one of the most expensive items in the grocery store. In addition, if you avoid the high costs associated with eating out, you can actually save money by eating healthier!

Also, you will save even more money because you'll be able to avoid thousands of dollars of medical expenses for prescription drugs, OTC drugs, doctor visits, hospital stays, and surgeries. Most people discount this as savings because most people don't expect that they're going to spend thousands of dollars on medical expenses.

But, it's that kind of thinking that has led some people to end up in bankruptcy or homeless -- because of unplanned medical expenses. It's a little known secret that the Number 1 reason for bankruptcy in the United States is due to medical expenses! Many people are just one major disease or one major surgery away from bankruptcy or being homeless.

In addition, eating healthy reduces the amount of time you spend on sick days away from work. Staying healthy and being reliable such that you don't miss a lot of work may help you stay employed. Given today's economic climate, this cannot be overlooked as an important benefit of eating healthy.

Of course, you will spend a few extra dollars during the first couple of months because you need to stock your cupboards, refrigerator and freezer with certain healthy foods that tend to be more expensive than the less healthy versions, i.e. organic vegetables, extra virgin olive oil, wild salmon, organic spices, extra virgin coconut oil, Omega-3 organic eggs, free-range chicken, organic brown rice, sprouted grain bread. However, as explained on this web page and in the Death to Diabetes Cookbook, there are many ways to save money when purchasing healthier foods.

For example, some of the ways to save your money and reduce your grocery bill include the following: buy in bulk, buy locally, shop online at various discount stores, buy inexpensive super foods such as beans, prepare soups & stews. Prepare meals that will “stretch” expensive food items, i.e. stews, casseroles,
stir‐fried dishes.

Additional ways to reduce your grocery bill include the following:
-- Stay on the perimeter of the store, away from the aisles that contain mostly processed foods.
-- Buy store brands if cheaper.
-- Find and compare unit prices listed on shelves to get the best price.
-- Purchase some items in bulk or as family packs which usually cost less.
-- Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.
-- Buy frozen vegetables, avoid frozen dinners.-- Avoid pre‐cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time.
-- Buy healthy low-cost items, which are available all year. These items include:
    -- Protein — beans (garbanzo, black, cannellini)
    -- Vegetables — greens, carrots, potatoes
    -- Fruit — apples, bananas, pears
-- Start a garden — in the yard or a pot on the deck — for fresh, inexpensive, flavorful additions to meals. Herbs, cucumbers, peppers, or tomatoes are good options for beginners. Browse through a local library or online for more information on starting a garden. 

Thursday, April 25, 2013

Why People Don't Eat Healthy Foods

 Website Reference: Meal Plate for Reversing Type 2 Diabetes

The term "meal planning" sounds boring, but proper meal planning is one of the key enablers for diabetics to eat healthy and be successful with controlling and reversing their Type 2 diabetes. 

So, why don't diabetics (and non-diabetics for that matter) do a better job at meal planning and following a healthy diet? 

There are 8 major reasons why most people (including diabetics) don't do a better job at planning their meals and following a healthy diet:

 1. Time/Convenience: Most people feel that they don't have the time to go grocery-shopping and prepare healthy meals every day for breakfast, lunch, and dinner. Also, it's a lot more convenient to just stop by McDonald''s or KFC on the way home from work or just call and order a pizza. 

2. Motivation: Most of us are not motivated to eat healthy --- until one day we find ourselves diagnosed with a disease such as diabetes, or, we become severely overweight or obese; or, we have a wake-up call due to a heart attack.

3. Cost: Some people tend to believe that it cost more to eat healthy foods. Nothing could be further from the truth! Especially if you take into account the amount of money that is saved from prescription drugs, hospital stays, and surgeries.

4. Taste/Addiction: Most people love the taste of processed foods, fast food and junk food. This is due to the chemicals added to these foods that cause us to crave these foods. In other words, we become addicted to these foods (chemicals)!

5. Stress: Stress from work, finances, family problems, and life in general leads many of us to seek comfort in a bowl of ice cream or a plate of mashed potatoes or mac 'n cheese.

6. Knowledge/Awareness: Some people don't know how to plan and prepare healthy meals on a daily basis for their family; and, stay within a budget. We're not consciously aware of how we're influenced by the media to eat fast food and junk food. TV commercials have brainwashed us to eat fast foods and, by default, we ignore healthy foods. When was the last time you saw a TV commercial about broccoli? Ironically, TV tells you to eat fast food; and, then, when you get ill from all the years of ingesting the chemicals from the fast food, TV commercials then tell you to get a drug for your indigestion, constipation, headache, etc. Hello! When are we going to wake up?

7. Diet Complexity: Most diets are complex and difficult to follow and stick with -- since most diet programs are about rules, deprivation, calorie restriction and calorie counting. This leads to anxiety, frustration, and anger. Plus, in the long run, diets just don't work.

8. Access/Availability: Some of us, depending on where we live, don't have access to healthy and fresh foods.

But the good news is that the Death to Diabetes Super Meal Nutritional Program addresses all of these issues. This program does this by utilizing the following well-structured easy-to-follow Meal Plate that doesn't require any calorie counting.

 Note: For more information, refer to the Death to Diabetes Cookbook, and 90-Day Meal Planning Charts.

Wednesday, April 17, 2013

Diabetes Meal Plan Low-Carb Dinner Options

Low-Carb Dinner Meal Planning Options to Help Reverse Your Diabetes
Fish is a healthy low-carb dinner option because it supplies your body with protein and omega-3 fatty acids, which support brain and heart function. Make five-spice wild salmon on a bed of spinach with finely grated lime peel, fresh lime juice, extra-virgin olive oil, finely chopped fresh ginger, Chinese five-spice powder, sugar substitute, salmon steaks, fresh baby spinach leaves and pressed garlic. This salmon dinner contains just 5 g carbohydrate and supplies 24 g protein.

Lean meats, such as sirloin steak, turkey breast, ham, duck and chicken are excellent low-fat, low-carb options for the main dish at dinner. Fish is another healthy option and the fat in fish has essential omega-3 and omega-6 fatty acids, which support heart health.

Steak au poivre is a tasty dinner option you can prepare at home, that only contains 7g of fat, 8g of carbohydrates and provides 21 g of protein. The ingredients for this warm, diet-friendly dinner include crushed garlic, crushed peppercorns, beef tenderloin steak that is trimmed of all visible fat, olive oil cooking spray, chopped onion, strips of bell peppers, minced garlic, beef-flavored bouillon granules, ground paprika and fat-free evaporated milk for a saucy finish when mixed with water, bouillon granules, paprika and peppercorns.

Another option is to make tacos by wrapping broiled, extra lean ground beef mixed with chili powder and chopped garlic in leaves of romaine lettuce. Top with a few slices of avocado for 4 g of carbohydrates and less than 1 g of sugar.

Another low-carb, low-sugar option is a thinly pounded chicken breast wrapped around 1 oz. of soft goat cheese and chopped chives. Serve with 10 asparagus spears for 2.5 g of carbohydrates and only trace amounts of sugar. If you need a quick option, simply broil any fish, poultry or lean meat and have it with 1 to 2 cups of green beans, sautéed bok choy, steamed cauliflower or mixed greens for 10 g or less of carbs and 5 g or less of sugar.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Diabetes Meal Plan: Low-Carb Breakfast Options

Low-Carb Breakfast Meal Planning Options to Help Reverse Your Diabetes
Eggs are a smart breakfast choice on low carbohydrate diets, because they are carb-free and low in fat. If you want a fat-free option, use liquid egg whites. You can incorporate lean ham or turkey bacon into your breakfast, which provides protein without much fat.

An asparagus omelet with goat cheese is a healthy breakfast option you can make at home that only contains 6 g carbohydrates and 9 g of fat. This recipe calls for liquid egg whites, eggs, fat-free milk, chopped scallions, chopped fresh thyme leaves, chopped parsley, salt, ground black pepper, 
asparagus, crumbled low-fat goat cheese and chives for garnish. You can substitute the goat cheese for fat-free cheddar cheese if you wish to further reduce the fat content.

Another alternative for breakfast is to make homemade sausage by blending together raw, extra lean turkey with 1 tsp. of fennel seeds, a dash of salt, black pepper and 1 tsp. of Italian seasoning. Cook on the stove-top or under the broiler and serve with a low-carb wheat wrap for a breakfast with 11 g of carbohydrates and 1 g of sugar.

Yogurt with Berries: A healthful low-carb breakfast can include fruit, and berries are a solid choice because they are rich in vitamins and antioxidants. Choose plain low-fat or non-fat yogurt and add your own fresh or frozen berries to avoid the added sugar found in flavored yogurts. Strawberries, raspberries and cranberries all have around 2 g of carbs per quarter-cup serving.

English Breakfast: A traditional English breakfast includes fried eggs, bacon, sausage, grilled mushroom and tomato, baked beans and fried bread, according to Project Britain. You can turn this into a healthy, filling, low-carb feast by omitting the toast and replacing it with extra tomato and mushroom. If you are concerned about fat, swap bacon for turkey bacon and substitute a veggie sausage for meat sausages.

Baked Apple with Cottage Cheese: Apples are low-calorie and may help protect against heart disease and promote digestive health, according to the University of Illinois, and a baked apple makes a simple, nutritious hot breakfast. You should always eat apples with the skin on to get the maximum amount of fiber, which will help you feel full for longer, and to take advantage of most of the apple's vitamin C content, which is just under the skin. Try topping your apple with low-fat cottage cheese and a sprinkling of cinnamon to add calcium, protein and vitamins A and D to your breakfast.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Meal Planning to Reverse Type 2 Diabetes

Meal planning is one of the key enablers for diabetics to be successful with controlling and reversing their diabetes. Unfortunately, many diabetics don't perform meal planning because they think it's boring, they think it's time-consuming, or they don't know how to properly meal plan -- especially to improve their diabetes and their overall health. Plus, meal planning is a lot more difficult if you travel a lot.

Proper meal planning is all about organization, planning, and good recipes!

From the Author:
Mr. McCulley admits that it was very intimidating when he realized everything that he would have to do to manage his diabetes. Trying to navigate through the various activities every day was very intimidating and confusing at times. There was a lot to remember: from pricking his finger 6-8 times a day, to recording the blood glucose readings, analyzing the readings, injecting himself with insulin 4 times a day, taking other medications (i.e. Coumadin, Lipitor), planning meals, preparing the meals, shopping for groceries, making doctor appointments, recordkeeping, and finding time to exercise.

Mr. McCulley was surprised to discover that there was
no structured, systematic step-by-step process that would guide him through managing his diabetes on a daily basis, including how to do meal planning -- something he took for granted before he got sick. As a result, once he got well and wrote the book, he decided to develop a set of meal planning diagrams, charts  and journal templates that would make it easier for diabetics to perform proper meal planning.

For example, the 90-Day Meal Planning Charts provide a specific menu of meals (breakfast, lunch, snacks, and dinner) for 90 days in chart format. The meal plan is laid out in a structured table for ease of use to support your meal planning. The 90-Day meal planner is divided into 3 phases for a more effective meal plan based on your blood glucose readings and health needs.

In addition, the author expanded his Death to Diabetes cookbook to demonstrate that meal planning is not boring and it's not time-consuming. In fact, proper meal planning will save time and will save money, and can even be enjoyable.

Key aspects of proper meal planning include:
  • How to shop for groceries
  • How to read food labels
  • How to select the proper foods
  • When to shop for groceries and why
  • How to save time and money when grocery-shopping
Another key enabler is meal preparation. Once you purchase the proper foods, it's very important that you know how to prepare the meals such that you obtain maximum nutrition from the meals. For example, if you overcook the vegetables, then, you destroy many of the key nutrients that your body needs to fight the diabetes.

Key aspects of proper meal preparation include:
  • The best oils for salads, cooking, etc.
  • How to prepare super meals
  • How to prepare quick meals that are healthy
  • How to prepare snacks that are healthy
  • How to prepare quick lunches
  • How to prepare vegetables
  • How to prepare vegetable soups
  • How to prepare stir-frys
  • What herbs/spices to use with what foods
  • How to transform comfort foods into healthier foods
  • How to transform your favorite meals and desserts into healthier meals
  • How to reduce the fat and sugar in your meals but keep the meals tasty