1 Weird Spice That “Destroys” Diabetes?

one-weird-spiceAre you one of the 29.1 million Americans* that that currently suffer from diabetes?  Are you ready to take back control of your life, like so many others already have?  If so, then the only thing you’ll need to start out is just a few minutes of your time to learn more about how to begin work on managing your diabetes.

  • Modifications to your Diet to Help Effectively Manage Diabetes
  • Lifestyle Habits (Exercise & Rest & Their Influence)
  • Herbal Supplementation and the Role it Plays
  • Special Recipes & What You May Not Know About Them
  • Through each one of these areas you’ll see that you can stop diabetes from controlling your life!

You know all too well the struggle of living with diabetes. That’s why you ended up here.  It’s the same struggle our founder went through, and now he wants to help you by showing you the same solutions he used!

Click here to learn how our founder defeated his diabetes  >>

Here is a sneak preview of some of the things you’ll learn for free in the video! 

1 – Cinnamon. This “weird” spice has many common applications. Coffee, chocolate, Mexican food, pumpkin pie – all things that cinnamon adds a lot to. But what makes it “weird”? Did you know cinnamon helps control blood sugar and decreases resistance to insulin? Put it on everything!

2 – Leafy, leafy greens. Spinach, Kale, Turnip, Collard, Chard, Romaine – these leafy greens are high in fiber, low in sugar and carbs, and packed with all kinds of things that are good for you. Cruciferous veggies like broccoli and cauliflower make this list of things EVERYONE should eat as well. 

3 – Got a sweet tooth? Eat dark chocolate and berries. 85% cacao dark chocolate is high in fiber, low in sugar, and can quickly satisfy sugar cravings. Add some fresh blueberries or raspberries to that as well – you have a satisfying, low-sugar snack that is actually good for you. 

Have you been given a diagnosis of type 2 diabetes or pre-diabetes? Instead of relying on medication for the rest of your life, take control of your diagnosis. A few simple tips and one easy to use solution kit will be the best money you’ve ever spent for yourself!

Click here to watch the free Defeat Diabetes video now >>

stop negative thinking

13 Ways to Reverse Negative Thinking

Having doubts and fears about the future after a diabetes diagnosis is common, and it doesn’t make things any easier as dramatic changes in your lifestyle are necessary. You can, however, reverse your negative thinking and move forward with changes to live your best life now.

More than a few diabetics become rather skilled at chastising themselves, saying things like, “My blood sugar is high, I messed up again!” But, you can learn how to turn those negative thoughts around, which will help you take better control of your condition.

Negative thinking is simply thinking about what you don’t want, while positive thinking is the opposite. Do you focus more on what you want, or what you don’t want? Most people do the latter and unconsciously are addicted to thinking negatively.

Understand that negative thinking makes your illness worse

Did you know that more people get sick as a result of negative thinking? It profoundly affects the body, mind, and overall quality of life. Part of the reason is that It’s impossible to be depressed or anxious without having negative thoughts. People who think positive, happy thoughts aren’t anxious or depressed. Just realizing this can help you turn things around, after all, you don’t willingly want to make yourself sick, right?

Remember that you’re in control of managing your diabetes

Many people with diabetes dwell on worries that it will lead them to lose their vision, legs, or even worse. While those are potential complications of leaving diabetes unchecked, controlling your condition significantly lessens the risk of those possibilities. Make healthier lifestyle changes like taking your medication as prescribed, eating right and getting regular exercise.

If you have serious concerns about it due to negative memories of how the disease affected a relative, realize that these days treatments are much more effective and that taking care of yourself can help prevent complications. Refuse to allow negative thoughts to get in the way.

It’s not black and white

When initially diagnosed with diabetes, many people are concerned that they won’t be able to enjoy an active social life with friends and family, but it’s not that black and white. Having diabetes doesn’t mean that you have to stop doing everything you enjoy. While you will probably have to make some changes and take a few extra precautions, like carrying healthy snacks and checking your blood sugar if you don’t feel right, you can still lead a full life. It can help you as well as others in your life to give family, friends and colleagues information about diabetes so that they can understand exactly what it means too.

Talk back to your negative thoughts

As soon as you catch yourself thinking negatively, stop. But don’t just tell yourself to stop, picture a huge red stop sign and imagine yelling “Stop!” to yourself. Then, talk back using a positive thought. For example, thinking about something you’ve already accomplished – it doesn’t have to be something big. Perhaps you’ve given up that daily candy bar habit. If you need to, write down a list of things you’ve managed to achieve and keep it with you just for those moments. Doing so is a great way to stop that cycle of negative thinking.

Write down positive messages for yourself

Writing down positive messages for yourself such as “I am healthy,” or “I am managing my diabetes well,” can make a significant difference in turning around negative thinking. Write them on post-it notes or something similar and place them in spots you’ll see each day, like in your medicine cabinet, in your wallet, the dashboard of your car, etc.

Practice gratitude

The more you concentrate on the negatives of being diagnosed with diabetes, the worse you’ll feel. Instead of feeling sorry for yourself. Take a few minutes every day to think about what you have to be grateful for. It can be something as minor as the sun breaking through the clouds, your dog or cat, your family, friends, or even the fact that your favorite football team is winning. An excellent way to get in the habit of practicing gratitude on a regular basis is to keep a gratitude journal and write down three to five things you’re grateful for each day.

Concentrating on the good things you already have, rather than what you wish you didn’t have, automatically turns things around.

Don’t play the victim

Playing the victim only worsens the situation. Remember that you create your life – you have the responsibility of making it a good one. You are diabetic, but you can take control of it by making the right choices. You always have the choice to make change happen to enjoy a better life.

Help someone else

Helping someone else takes the focus away from you. You can always find someone that is in a worse situation, and it doesn’t have to be monetary. For example, you might volunteer your time at places like a local homeless shelter, soup kitchen or children’s hospital. Or, use your special skills and talents to help the less fortunate. If you’re a hair stylist, you might arrange to give free haircuts to unemployed people who want to look more presentable to land a job.

Not only does helping others make you forget about your worries for a while and feel better about yourself, but it will also make you feel better about your situation, realizing that it could be much worse.

Surround yourself with positive people

If you’re spending your time with negative people, it’s only natural to start feeling negative yourself, and the opposite is true as well. When you feel like you’re in a negative spiral, seek out more positive people. They are likely to help you put things in perspective and won’t feed your negative thinking. Make a point to go out and have fun together, watch a funny movie or television show.

Laughter with friends is truly some of the best medicine there is, and positive people can be a great support system if you let them.

Remember “this too shall pass”

Life has ups and downs – we all go through difficult times, but those moments all pass, and eventually, we enjoy good ones again. Once we realize and accept that every negative obstacle encountered is just a temporary bump in the road, it becomes much easier to let it go, move forward and work on more positive goals. Nothing lasts forever, good or bad, and every moment is an opportunity to learn something new. Try to look for the lesson in each situation – take some time to grieve if you need to, and then move on without dwelling on the negative. If you stay focused on the negative, you’re opening up the door for more negativity to come into your life.

Fight worries and fear with action

The words “I can’t” are one of the biggest sources of negative thinking. They often come out of fear, such as the fear of being judged, fear of rejection or fear of failure. If you’ve lived most of your life not taking care of your body, for example, and want to start exercising but the words “I can’t” are holding you back, fight the fear with action. Change “I can’t” to “I can!” Almost nothing is impossible if you put your mind to it. The simple act of replacing “can’t” with “can” can make an incredible difference in your outlook, and even significantly up your happiness level. If that still sounds too scary, think in smaller terms, such as walking around the block after dinner each night instead of aiming to run a 5K.

Think about how you feel

The way you feel physically is often a good indicator of your thoughts. Take a minute to focus on how you’re feeling. Make an effort to regularly stop throughout the day and think about how you feel. Are you physically reflecting frustration, sadness or anger? If so, take a minute to think about a happy memory or something that you’re looking forward to. It can immediately change how you feel, and transform that cycle of negative thinking.


Meditation is not only a great outlet for combatting stress, it helps you relax and clear your mind. It allows you to think about more positive things that make you feel good. It doesn’t take up a lot of time. And it can be accomplished just about anywhere, and adjusted to fit any schedule

Learn How to Reverse Diabetes For Good. Stop the Negative Feelings Once and For All, Click Here

-Be Well


11 Tips for Eating Right With Diabetes During the Holidays

Managing your diabetes at home on a day-to-day basis can be challenging. When you throw in a holiday, trip or special event, it can seem impossible. Having diabetes shouldn’t stop you from having a good time but you must be wise.

Follow these tips and you can enjoy the experience without getting too far off track.

Eating right means everything in moderation

One of the most important phrases to remember is “everything in moderation.” When you are traveling, at a party or enjoying a holiday meal, temptations will be all around. You have to decide what you can afford to eat and where you must be careful.

When faced with lots of options, choose one item you must have to have and put just a small amount of it on your plate. Slow down and savor each bite, it takes time for your brain to realize you’re full. Enjoy what you’re eating without guilt, and then forget about the rest. Sit as far away from the buffet table as you can.

When you’re  in a different country and want to taste some new foods, be sure that you are careful. Overindulging with large portions too often can wreak havoc on anyone’s waistline. For those with diabetes, overindulging can do even greater damage.

Eating right means fill up on healthy foods first

Always choose healthy foods to fill up on. Be sure to include some protein, high fiber foods and vegetables. This will help keep you feeling satisfied with fewer carbohydrates. It will also help keep your glucose stable.

Never skip meals to “save up” for a feast, it will only make things worse in the long run.

Eating right means learn about the local cuisine when visiting foreign destinations

Before traveling to a foreign destination, find out as much as you can about the local foods. Learn the local word for carbohydrate and find out if carbs are generally served as a side dish or the entree.

Investigate local foods before your trip on sites like Nutrition Data and Calorie King. You can also ask a dietician for help before you travel.

Once you’re there, don’t be afraid to ask questions about the food. When in doubt, stick to high-protein foods like meat, poultry or fish. Test your blood sugar before and after meals to see how new foods are affecting it. Make sure that you keep your glucose numbers in check to avoid issues.

Eating right means telling others that you have diabetes

While it may feel a bit uncomfortable, be sure to tell others that you have diabetes. This way, others can support you

When you’re traveling, get a note from your doctor that states your condition. It may be necessary to have you letter translated. Make several copies and give them to those who are traveling with you as well. Staying at a B&B? Your host may be able to accommodate your particular diet needs at breakfast as well.

When flying, TSA (Transportation Security Administration) requires that all diabetes medicines and supplies be in their original pharmacy packages with prescription labels. The note from your physician, listing all necessary medications and supplies, can also help when going through airport security.

Eating right means staying active

Being active is a great way to reduce the inevitable stress that comes along with it. Invite friends and family to exercise with you. Take a walk together after a big holiday dinner or going for a hike in that fabulous travel destination.

Keep in mind that if you’re going on an active adventure, you will need to watch your sugar. If you develop low blood sugar you must be able to treat it quickly. Always drink plenty of water.

Eating right means getting plenty of sleep

During the holidays and while traveling, you’re less likely to get a good night’s sleep. Lack of sleep can make it harder to control your blood sugar and can lead to eating the wrong foods. This means you’re more likely to overindulge, particularly on high-fat, high-sugar foods.

When tired, it is likely that you will eat more. This is because you are looking for energy. That often means consuming unhealthy foods that can spike blood sugar levels. Eating well all through the day helps to keep your blood sugar under control. It also helps you sleep better at night and have more energy.

Eating right means drinking plenty of water

As mentioned, staying hydrated is a must. With diabetes, you’re more sensitive to dehydration. Always keep a bottle of water with you while you’re traveling and sip throughout the day. This is especially important in a hot climate. If you don’t drink enough in this type of environment, your insulin will not work right. Buy bottled water to avoid potential illness or other health issues in a foreign country.

Eating right means sticking to your schedule

Holidays, events and travel can all throw those with diabetes off schedule. Traveling out of your time zone, or delayed flights can put extra stress on your body.

As much as you can, try to plan ahead and stick to your routine as much as you can. Pack some snacks for the plane. Invest in an insulated bad for cold items. If you’ll be flying when it’s your regular sleep time, bring an eye mask and earplugs to help you get some rest.

Eating right means consider your feet

Taking care of your feet is important, especially when you’re traveling abroad. Wear the right kind of shoes for your activity. If you have decreased feeling in your feet, never walk barefoot on hot sand, or other areas where there could be sharp objects like broken glass. Keep your feet protected from the sun as well by applying sunblock.

Eating right mean limiting alcohol

Skip the alcohol, or drink only in moderation, eating something beforehand to prevent low blood glucose levels later. If you do drink, eat a healthy snack before bed to help lower glucose levels.

Remember that whether you drink a beer or a glass of wine, alcohol adds a significant amount of calories to your diet. Avoid drinks that contain high-calorie mixers (and lots of sugar) like juice or margarita mix.

Eating right means setting things straight

As humans, we all make mistakes. If you eat more carbs, or more food, than you planned to, don’t consider yourself a failure.

Add some extra activity, keep monitoring your blood glucose levels, and then get back on track with healthier eating habits the next day.

-Be Well

Drugs don’t reverse diabetes….. but there is something that does. Click here to find out!


Bust Stress Now

14 Proven Ways to Bust Stress Now

We all experience at least some level of stress. But an excessive amount of stress can potentially cause quite a bit of harm over time. For diabetics, it’s a serious concern as it can raise blood glucose levels significantly. In addition, stress makes it harder to resist foods that hinder diabetes management by impairing sound decision making. It is imperative that diabetics learn how to bust stress.

According to David Sledge, MD, medical director of diabetes management at The Ochsner Clinic Foundation in Baton Rouge, Louisiana, people who aren’t diabetic have mechanisms in place that help keep blood sugar under control. However, the mechanisms in those who have diabetes are either blunted or lacking, which makes things a lot more complicated. This puts them at a greater risk for all sorts of health problems, like blindness, kidney issues and nerve damage which leads to foot numbness, and potentially serious injury. Prolonged high blood sugar is also a predecessor to cardiovascular disease which increases the risk of strokes and heart attacks.

Managing diabetes is a constant process, and for many, it’s an ongoing challenge that becomes even more complicated by the impact of stress, according to the American Diabetes Association. The organization notes that whether or not you are diabetic, stress is harmful over time because it “causes so much wear and tear on the body.”

Fortunately, there are multiple proven ways to bust that stress right now, including these.

Bust stress by letting worries roll off your back

Find the best way for you to let worries roll off your back and refuse to let the challenges of diabetes take the joy out of day-to-day life. There isn’t one specific thing that’s right for all, rather something that brings joy and happiness to you personally, such as getting together with a friend or laughing at funny videos.

Don’t sweat the small stuff, like getting stuck in traffic. And remember that in the scheme of things, it’s all really small stuff anyway! Simply make the changes you can, and then accept that you can’t change everything.

One great saying to keep in mind whenever those worries start popping up in your mind is a famous quote by Erma Bombeck: “Worry is like a rocking chair, it gives you something to do but never gets you anywhere.”

If that doesn’t work, write down exactly what you’re worried about, and then write down what can be done about it. Decide upon the best course of action, and begin immediately to follow it. Now, let it go.

Bust stress by setting clear goals

Jill Weisenberger, MS, RDN, CDE, author of “Diabetes Weight Loss Week by Week,” and a registered dietitian in Newport News, Virginia, told EverydayHealth.com that setting clear goals for diabetes management can help one feel less overwhelmed by the condition. She advises making “three or four very specific goals about what you will do to take care of your diabetes,” such as aiming to pack your own healthy lunch three days a week or measuring out all your servings of starch for the week ahead.

“These are the types of things that will be empowering and bring you results,” she said.

Bust stress by practicing mindfulness

By focusing on the present moment instead of dwelling on the past or worrying about the future, can have a dramatic effect on stress reduction. One way to do this is to concentrate on your breath, counting each one slowly as you inhale and exhale.

Research out of the University of Wisconsin-Madison found that actually counting each breath is a good way to measure mindfulness. In a 2014 study published in Frontiers in Psychology, participants were asked to count nine breaths in sequence by tapping one computer key per breath, and a different key for the final breath in every sequence, something that requires awareness of the breath. They discovered a direct correlation between a positive mood and accurate breath counting.

Bust stress by learning how to relax

When you feel tense, you can immediately put yourself into relaxation mode to reduce stress and tension by following this technique:

  1. Loosen your clothing, or change into something that feels more relaxed and less constrictive.
  2. Tighten the muscles in each one of your toes and hold the pose for a count of 10. Now relax your toes, experiencing the wonderful release of tension.
  3. Do the same with the muscles in your feet, holding for a count of 10 and then relaxing them.
  4. Move slowly up through your body, doing the same, working from the legs to your abdominal muscles, your back, neck, and face, contracting and then relaxing each muscle as you go.
  5. Breathe slowly, inhaling deeply for a count of five and exhaling for a count of five.

Bust stress by walking

The stress walk is just what it sounds like. When things are starting to get to you, get up and start walking. If you’re at work, you might walk around the office, down the hall or around the building. At home, try to get outside and take at least a short walk. If the weather isn’t cooperating, simply walk around the house. 

Bust stress by letting others help

Planning, shopping, prepping and cooking when you have diabetes can take a lot of work. If it’s got you feeling stressed out, ask a family member or friend to help. If that’s not an option, talk to a nutritionist or diabetes educator for assistance in planning simple but healthy meals.

Bust stress by exercising

Regular exercise is a must for diabetics, and it’s also a great way to relieve stress. Unfortunately, many skip daily workouts because they’re just too worn out or strained for time to keep up this important habit. If you  are stressed out trying to squeeze in 30+ minutes of exercise each day, consider breaking it up into shorter, more manageable amounts. For example, you could go for a 10-minute walk after breakfast, lunch, and dinner and still meet your goal of 30 minutes of daily exercise, but it will feel a lot less challenging getting there.

Bust stress by skipping the caffeine

Caffeine impairs the body’s ability to handle sugar, and it can also increases the amount of stress hormones, reports WebMD. In turn, this can increase blood sugars too. If giving up this popular substance seems impossible, consider replacing it with a healthier option to make things easier. This might include sipping roasted dandelion root tea which tastes similar to coffee but it’s caffeine free and provides a natural energy boost.

Bust stress by taking up a fun and relaxing hobby

Hobbies like quilting, knitting, instrument playing, etc. can be a great way to relax and bust stress, unless you’re the type of person who tends to stress over imperfection. Hobbies induce relaxation and help you enter a flow state similar to meditation. This helps you shut out everything other than your hobby. Playing musical instruments can also help you express yourself and relieve tension. Slow beats, in particular, are associated with meditative states as they encourage slow brainwaves.

Bust stress by practicing meditation

A 2012 study conducted out of the University of Heidelberg in Germany found that those with type 2 diabetes who engaged in meditation were less depressed. They also had lower diastolic blood pressure levels and less psychological stress. Try to spend 5 to 10 minutes a day practicing meditation, or deep breathing exercises. Visualize your stress floating away like a cloud on a breezy day.

Bust stress by creating reminders for yourself

When you have such a long list of tasks to do each day, it can be easy to forget things like taking your medication or checking your blood sugar levels. By creating reminders for yourself, such as setting an alarm on your phone or using a digital calendar, you can take the stress of trying to remember.

Bust stress by connecting with others who have diabetes

Being able to share advice as well as concerns with a friend who can relate to what you’re going through can make a difference in your stress level. If you don’t know anyone else with diabetes, you might connect with someone through online forums or an in-person diabetes support group.

Bust stress by talking to a counselor or therapist

Talking about your problems with a professional is a great stress buster too. Sometimes it’s easier to talk to a stranger than to a relative or friend. They will give you the time to talk, cry or shout without the fear of being judged.

Bust stress by getting 6 to 8 hours of sleep as often as possible

A lack of sleep increases stress on the body. Aim to get six to eight hours of sleep each night. If you have a hard time falling asleep, avoid watching TV or reading any type of LED screen before going to bed. Blue light, the type of light emitted by tablets, laptops, smartphones, e-readers, etc.,disrupts the body’s internal clock. This may make it harder for you to fall asleep.

Follow These Steps to Put and End to Your Diabetes in 4 Weeks or Less. Want to Reduce Your Stress for Good? Click here!

-Be Well


Follow These Real Food Rules for Better Health

Don’t let the thought of eating less scare you. Once you make the shift to a healthier life, including more nutrient dense food, you will find that you just can’t seem to eat as much or as often as you used to when quality was not an issue. Feeding your body correctly results in a rebalancing which leads to eating less. It is a win, win really!

You will no longer experience the highs and lows in your blood sugar which so often result in what is know as crashing. When you eat food that is not nutrient dense it impacts your blood sugar in such as way as you may have an immediate burst of energy followed by a low period when you become irritable, tired, and quite hungry. This hunger leads you to consume more food, and the whole cycle begins again.

When it comes to eating

When it comes to eating, we all have to do it. We all must take in nourishment to sustain the life force within us. Quite simply, without nutrients, we would die. However, what many people don’t realize is that the higher quality nutrients that they consume, the less they have to take in. In other words, consuming foods that do a better job in sustaining us, repairing, and protecting the body creates a more efficient system.

This is the way we are designed to operate. The old saying, junk in equals junk out is entirely correct. When we pump ourselves full of nutrient void food, we require quite a bit more of it to derive any benefit at all. Much of what many Americans consume falls into the junk category, even though you may be misled to think that it is quite healthy. Therefore, eating higher quality food is the first key to eating less.

Tips for choosing quality food

With the commercial food market flooded with propaganda, it ‘s hard to know what is real food and what is not. Food manufacturers often put deceptive wording on packages that convey a sense of healthiness when, in fact, nothing about the particular food is healthy.

Author Michael Pollan wrote an incredibly clever book entitled Food Rules: An Eater’s Manual. In this book, Pollan talks about the basics of eating healthy, real food and does a fantastic job outlining the principles that one should stick to when it comes to choosing real nutrient dense food. Here is a snapshot of some of his rules:

Eat mostly plants, especially leaves: Research indicates that a plant-based diet is ideal for managing weight, blood pressure, cholesterol and blood sugar. According to a study of almost 100,000 Seventh-day Adventist church members which promotes a vegetarian diet), it was found that vegetarians had lower rates of type 2 diabetes than nonvegetarians. Michael J. Orlich, M.D., an assistant professor of preventative medicine at Loma Linda University in California was involved in the study. He says, ” The closer people follow a vegan diet, the more they stay at a healthy weight and prevent type 2.”

Sharon Palmer, RD, and author of The Plant-Powered Diet says this, ” Study after study has tightly linked eating a plant-based diet with decreasing a number of chronic diseases – type 2 diabetes, heart disease, Alzheimer’s and certain cancers.”

Eating mostly plants does not mean that you have to abandon meat altogether to reap at least some of the benefits. Keep in mind that if you do include meat in your diet, it should be high quality. ( see the next food rule on meat selection).

Eat animals that have eaten well: While the saying you are what you eat is true, it is also true that you are what you eat has eaten. In other words, if you are eating animals be it meat, seafood or chicken that have not been raised sustainably and are subject to feed that is not in their natural diet, your health will suffer. Choose grass-fed meat, free range poultry, and fresh caught seafood and avoid processed meats of any kind that contain harmful chemicals and have microscopic nutritional value.

Eat your colors: Pollan makes an excellent point regarding the color of food. The colors found in vegetables are a reflection of the different antioxidant phytochemicals they contain . A significant number of these chemicals can protect us from chronic disease. So, for best protection, keep your plate colorful and choose from a wide variety of vegetables.

Avoid white bread: Eating white bread is as bad as eating a candy bar, maybe worse. Minimizing your consumption of white flour will help your blood sugar balance and keep unwanted sugar crashes at bay. The same goes for enriched pasta, it will just send you skyrocketing and crashing shortly after. Eat whole, real grains in moderation including things like quinoa, oats, barley, millet and brown rice.

Shop the outside aisles of the supermarket:, says Pollan, nothing good resides inside the aisles of the supermarket. If you shop at a traditional store, you will see that processed foods are mainly found on the inner aisles. Produce, meat, and dairy are found on the outside edges. If you want real food, stay to the outside edges.

Snack on unprocessed plant food: Snacking on unhealthy, processed items only leads to more eating and more eating. Limit your snacks to unprocessed plant food such low sugar fruits, raw nuts, and veggies.

Here are a few more real food rules to consider:

Don’t eat anything with three or more ingredients: If your food item has more than five ingredients, it is probably safe to say that it isn’t too real.

Don’t eat anything you can’t pronounce: Don’t eat anything that you can’t pronounce. Suffice it to say, if you can’t pronounce it, don’t eat it.

Eat plenty of healthy oil/fat: Contrary to what you might think, fat does not make your fat. At least not healthy fat like organic cold pressed coconut oil, avocado oil, organic butter, etc.. Be sure to include plenty of healthy fats in your diet. This will help keep you full longer and also fuel your metabolic furnace. Stay away from hydrogenated or partially hydrogenated oil at all costs.

Ditch Sugar: Refined sugar is your enemy, avoid it at all costs. Stay away from sugary drinks and anything with any added sugar.

Don’t worry, there are lots of great alternative to refined sugar. Try these delicious cookies made with coconut crystals.

Make good decisions

Did you know that on average we make about 35,000 decisions each day? These include decisions about what to eat, what to wear, what to believe, what to purchase, etc, It is astounding the number of choices we make, many of them without even thinking.  The truth is, every decision we make brings particular consequences – some good and some, unfortunately bad.

Over time, the consequences of our choices begin to accumulate and can take us down different roads. For most of us, our life’s a journey that is peppered with both good and bad choices and our health balance sheet is a reflection of this truth.

Eating less is all about being mindful, being knowledgeable, being prepared and being committed. Each choice we make carries with it a consequence. As Albert Camus said, “Life is a sum of all of your choices. With that, it is important to choose well, choose real and eat food that will bring about healing through rich nourishment. This is the secret to eating less.

-Be Well

CHECK THIS OUT: Want to learn how to use real food to reverse your Type 2 diabetes? 


Mixing it Up: Healthy Eating Means Balanced Eating

What if all you ate were carrots? How about if your breakfast, lunch, and dinner were comprised of only cucumbers? Would you be healthy? Even though these are healthy foods, eating the same things day in and day out does not provide your body with the required mix of nutrients necessary for overall health and wellbeing. Variety, or balance, is the key to success when it comes to protection from disease and healing from such things as Type 2 diabetes and hypertension.

Fact: The US National Health and Nutrition Examination Survey (NHANES) found that the more diverse the diet, the greater the protection from premature death from any cause.

One of the biggest challenges facing people who desire to have a truly healthy diet is figuring out what exactly they should be eating. While replacing candy bars with apples and white pasta with whole grain is admirable, understanding how variety works is equally as important. To be the metabolic powerhouse you are designed to be, you must keep your plate varied.

Taking a closer look

Here are a couple of convincing reasons why eating a balanced diet is essential to good health, prevention and healing:

A balanced diet means balanced nutrients

If you want to get adequate nutrition, at a varied diet. This is what a study published in the European Journal of Clinical Nutrition found. Nutritional science has found over 50 essential vitamins, minerals, amino acids and fatty acids that the body cannot make on its own, therefore, we must get these essential nutrients from the food we consume. There are also over 1200 phyto- chemicals that are found in fruits vegetables, beans, grains and animal products. All of these play a role in overall health and wellness. Balanced nutrients come from a balanced diet since not one single food or food group can provide everything we need.

Dietary diversity protects your from sickness and disease

According to research in the Journal of Nutrition, people who consume the same food over and over again tend to be less healthy than those who eat a varied diet. Participants in the study who ate the widest range of foods were 21% less likely to develop metabolic syndrome (a group of conditions including high blood pressure, high blood sugar and increased body fat that increases your risk of heart disease and diabetes) when compared to those who ate a standard, unvaried diet. Those that ate a varied diet were also more likely to have a healthy waist circumference than those who did not eat a healthy diet.

Various studies have shown that a diverse diet helps to keep blood sugar levels regulated and protects against the onset of type-2 diabetes. A nutrient-rich, balanced diet has been shown to protect against a variety of cancers including gastric cancer, colorectal cancer, laryngeal cancer and oral and pharyngeal cancer.

Furthermore, eating a varied diet appears to have a protective impact on our heart as it reduces consumption of dangerous refined foods such as sugar salt and unhealthy fats

Variety in action

So, now that you know how important a balanced diet is, it is time for the rubber to meet the road. First things first, just how many food groups are there? You will get different answers depending on where you look and who you talk to. While the latest attempt at a Food Pyramid, My Plate,  from US government is leaps and bounds better than what it ever has been, it still has some fundamental flaws. It does encourage more plant foods but makes the mistake of suggesting low-fat dairy and doesn’t address the necessity of real saturated fat vs processed or hydrogenated fat.

Here is a look at the food groups that will keep you healthy, vibrant and protected. These food groups contain anti-inflammatory foods that are designed to promote balance and healing.

Vegetables: Consume 4-5 servings a day of colorful, raw and cooked vegetables. Choose organic when possible. Remember to keep it diverse.

If you are in a hurry, you can use frozen veggies. Try this delicious and nutritious vegetable dish that you can whip up in no time.

Fruit: It is always best to eat in season. What does your local farmer’s market have? Enjoy a 3-4 serving of fresh or fresh frozen fruit daily.

Whole and cracked grains: There has been a lot of confusion spread about the difference between whole grains and what is pulverized grains such as what you find in flour. Real, whole and cracked grains are quite different. For instance, a wheat berry or a rolled oat is a whole grain whole oat flour is not. So, when you read something about consuming whole grains, it is good advice as long as you understand what it means. If you consume whole wheat bread instead of white bread, you have not arrived as that whole wheat bread most likely spiked your blood sugar in the same way as the white bread. This is the sad but real, truth. Healthy choices include brown rice, quinoa, buckwheat, barley, steel cut oats and wild rice. Enjoy 3-5 ½ cup servings per day.

Pasta: If you enjoy pasta, do so with caution. Have 2-3 ½ cup servings a week but be sure that you are eating organic rice noodles, bean thread noodles or buckwheat noodles. It is also best to eat them al dente as the impact on your blood sugar will be less severe.

Here is a pasta dish that the whole family will love.

Beans/legumes: Rich in magnesium, folic acid, potassium and soluble fiber, beans and legumes are a great addition to any healthy diet. Enjoy 1-2 ½ cup servings daily including black beans, lentils, chickpeas and black-eyed peas.

Healthy fats: Healthy fats are critical to a healthy diet. Don’t be misled on this point; you must have healthy fat to burn fat. Healthy fats include such things as olive oil, coconut oil, organic/raw butter, raw nuts ( especially walnuts) and organic nut oils, hemp seeds, freshly ground flax seeds and avocados. Enjoy 5-7 servings per day. A serving is equal to one teaspoon of oil, one tablespoon of flax and other seeds and 1 ounce of avocado.

Fish and seafood: Fish is rich in omega-3 fats and is best enjoyed a couple of times each week. Healthy fish includes wild Alaskan salmon, herring, black cod and sardines. Keep your portion size to 4 ounces and if you don’t like fish take a molecularly distilled fish oil supplement with EPA and DHA ( 2-3 grams per day).

Protein: Add other high-quality protein sources 2-3 times a week including organic cheeses, organic eggs, free range chicken and grass fed meat.

Other: Use spices liberally, especially ginger, cinnamon, garlic, and turmeric. Consume 2-5 cups of green tea and at least eight glasses of water per day. Also, forgo all fast, processed and packaged foods – especially those including refined sugar and hydrogenated and partially hydrogenated oil.

Keep it exciting, keep it balanced

An excellent way to keep your diet interesting is to pick different foods from the groups listed above at each meal. Remember, keep it colorful and keep it real!

-Be Well

What if there was a way to reverse your Type 2 diabetes in as little as 45 days? What if that way was easy,,,, really easy? Click here how you can be diabetes free using this 100% scientifically-backed method!

Tips for Food Preparation and Recipe Modification

If you’ve been diagnosed with type 2 diabetes, one of the many things on your mind is likely to be, “What will I eat now? While you might think that having diabetes means giving up all your favorite foods and having to resort to bland, unappetizing dishes, fortunately, it doesn’t. These tips can allow you to enjoy eating while also taking care of your health.

Replace solid fats like butter or lard with a healthier liquid fat

People with diabetes have an increased risk of developing heart disease. In fact, three out of four diabetics die of some type of heart disease, and it’s been estimated that the risk for stroke is two to four times greater for diabetics than those that don’t have the disease. That means it’s important to limit less healthy fats, replacing them with “good” fats.

Saturated fats and trans fats are generally considered “bad,” because they increase the production of LDL cholesterol. They also cause plaque to form in the coronary arteries, narrowing them and forcing the heart to work harder than it should to pump blood, which raises the risk of stroke and heart attack. Some of the foods to avoid that contain them include things like lard, butter, and palm kernel oil.

Omega-3 fatty acids, monounsaturated and polyunsaturated fats are the “good” fats, which help to rid the bloodstream of LDL cholesterol, lowering your risk of developing a blockage.

Some liquid fats, such as coconut oil and olive oil, are actually considered healthy. While coconut oil is high in saturated fat, it’s considered a beneficial saturated fat due to its lauric acid content which actually supports heart health.

Keep in mind that as some oils may impart a strong flavor, you may need to experiment a bit to find the right oil for a particular recipe.

Modify your cooking technique

Trying out some new cooking techniques can make it a lot easier to adhere to a diabetic-friendly diet. Think non-frying methods – instead of frying, try baking, broiling, grilling or roasting. Steam your vegetables in a minimal amount of water or an organic, low-sodium broth, or saute them in a little bit of olive oil for extra health benefits and flavor.

Use spices and herbs liberally

Instead of reaching for the salt, sugar or fat, try experimenting with various spices and herbs – many offer a wealth of health benefits in addition to adding flavor. Cinnamon, for example, has been found to help lower blood sugar levels. By using spices and herbs, you can often cut out salt, or at least reduce the amount used. If you really want a more salty taste, just sprinkle on a little after it’s already been cooked.

Limit the use of sugar and avoid artificial sweeteners

As you probably already know, sugar is a good way to raise your blood sugar. Oftentimes you can reduce the amount of sugar used in a recipe without significantly affecting its taste or texture. One exception is recipes that call for yeast as the yeast requires sugar in order for the end result to come out properly. In bread, for example, the sugar helps to feed the yeast that provides leavening.

Avoid using artificial sweeteners like aspartame as they may actually be even worse than actual sugar for diabetics, according to a number of studies. A study published in PLos One in 2012 showed that chronic lifetime exposure to aspartame produced changes in blood glucose parameters that adversely impacted spatial learning and memory in mice. It also decreased insulin sensitivity, as compared to controls.

Coconut sugar is a better alternative with a slight caramel taste. Considered a natural sweetener, it has a glycemic index of 35, and while making foods with it would not render them sugar-free, coconut sugar, which is made up of sucrose along with small amounts of fructose and sucrose, is considered acceptable due to the way it breaks down in the body. It can typically be used on a 1:1 basis in recipes. As it’s more coarse than white or brown sugar and a recipe calls for creaming butter with sugar, the result will have a more speckled look.

You don’t need to avoid all sugar, all of the time. You can enjoy some of your favorite treats, provided you plan properly and limit hidden sugars that are often found in processed and fast foods, including staples like cereals and bread, pasta sauce, frozen dinners, etc. Sugar may be listed in many different forms, but it’s all sugar: molasses, honey, agave nectar, corn sweetener, dextrose, evaporated cane juice, lactose, high fructose corn syrup, and many others. Play detective and learn to spot sugar on ingredient labels in all of its forms.

Desserts don’t need to be completely off limits as long as they’re a part of an overall healthy meal plan.

Invest in a few good kitchen tools

Cooking healthy meals is much easier when you have the right tools, such as sharp knives. Invest in a good chef’s knife as well as a small paring knife to make it easier to cut those fresh vegetables. A julienne peeler is cheap and great for slicing up vegetables like squash into pasta-like noodles. Having a large cutting board and quality cookware like a cast iron pan, can also making cooking at home lots easier.

Plan out your meals for the week

Having a plan is a great way to stay on track with your diet and also helps you to avoid shopping when you’re hungry. If you don’t have a plan and hunger kicks in without anything to turn to, you’ll be a lot more tempted to reach for anything that’s there, and often, that choice won’t be the best one.

Get in the habit of sitting down once a week, planning out your meals, making a list for the grocery store and then sticking to it. Before you go to the market, have a least something small to eat to make resisting temptations easier.

Keep your kitchen well-stocked

As we all know, life can get in the way of best-laid plans. If you can’t get to the grocery store for some reason, having some “emergency” foods in your freezer and pantry can be a lifesaver. Stock up on low-sodium canned foods (BPA-free cans preferably) as they have a long shelf-life and are typically very budget-friendly. Canned vegetables and beans are already cooked, so all you’ll have to do is open up the can and use them. If you buy canned fruit, avoid the type with added sugar.

While most fresh vegetables won’t keep for long, it’s important to eat as many as often as you can – you can never have enough when you’re following a healthy diet. One trick is to buy sturdy veggies that can last for at least a few days in the refrigerator before going bad. Some examples are broccoli, kale, bell peppers, mushrooms and celery. They all tend to hold up well, add lots of flavor and nutrition to meals, and are low in carbs too. Of course you’ll want to diversify by including plenty of others too, like sweet potatoes, beets and spinach. The more naturally colorful your diet (and we’re not talking Skittles), the better.

Better shopping at the grocery store

When you’re at the store, there are a number of things you can do in addition to eating before you go that can help you stick to your list. Use the smallest shopping cart or a basket, as you won’t have space for many extra items. Aim to shop the perimeter of the grocery store, where there are more fresh, whole foods like produce, eggs, and poultry. Avoid packaged items as they tend to be unhealthy and highly processed – most are located in the aisles at the center of the store, with the exception of things like frozen fruits and vegetables.

Prep foods ahead of time

After you get home from the grocery store, start thinking about any of the prep you might be able to do ahead of time to make it easier and less time consuming to make healthy meals and snacks during the week. For example, you might slice up some celery or carrots into bite-size pieces so that you’ll have something to munch on instead of chips.

On the weekend or another day when you don’t have to go to work, consider cooking up meals in large batches, such as stews, casseroles, and soups that make multiple servings. You could double a recipe so that you have leftovers too, as most will keep for a few days in the refrigerator, or you can freeze them to be eaten later. Try some of these fabulous, make ahead recipes and stock your freezer with goodness.

-Be Well

What if there was a way to reverse your Type 2 diabetes in as little as 45 days? What if that way was easy,,,, really easy? Click here how you can be diabetes free using this 100% scientifically-backed method!

6 Great Reasons to Work Your Muscles

Be honest, did you ever stand in front of a mirror when you were younger and flex your muscles? Remember turning from side to side, leg poised, admiring your well-toned body for hours? Oops, perhaps you still do that today, and that’s ok. However, by now you probably know that muscles are for more than flexing.

The human body employs between 640 and 850 muscles. Some of these muscles are voluntary while others are operating without you even knowing. The heart is a cardiac muscle and an involuntary muscle. It just keeps beating without us having to initiate or oversee anything. Voluntary muscles are known as skeletal muscles because they attach to your bones and work in partnership with your bones to allow you to walk run, push things, pull things, bend over, etc.

All muscles, whether involuntary or voluntary are essential for human health. While being healthy will have an impact on your involuntary muscles, more effort is required to keep skeletal muscles at the top of their game.

Here is why you should work your skeletal muscles

If you think that just doing daily living things like brushing your hair or taking out the trash will keep your muscles in check, think again. It is necessary, especially if you are over 40 to focus some attention on your skeletal muscles. Here are just a few reasons why:

Stronger muscles help make daily activities easier: Muscles are important not just for athletics but for everyday living. Without muscles, simple tasks like pushing a lawnmower or vacuuming the floor would be tough.

Skeletal muscles help improve posture:  If you can hold good posture, you will find that you have a reduction in back problems and things like chronic pain ease up. Now sit up straight!

Leaner muscles accelerate calorie burn: If you really want to burn calories and drop pounds, train your muscles more. A high energy twenty-minute workout with weights will burn more calories than an easy fifty-minute walk in the park. These calories are burned during the training session and also during the post-workout period. For every pound of muscle you put on your body burns 50 more calories each day.

The more muscles you develop, the stronger you will be: Who doesn’t want to be stronger? There is an obvious connection between well worked and toned muscles and strength. Contrary to what Popeye taught us, you need more than a can of spinach to be strong.

Skeletal muscles help keep you upright and balanced

When your muscles are healthy, you can move more freely. Strong muscles also keep your joints in good shape. Healthy muscles are what also keep you from falling each time you stumble.

Muscles help optimize insulin

skeletal muscle strengtheningGood news for anyone who is pre-diabetic ( metabolic syndrome) or diabetic, working your muscles can help you better use insulin and absorb glucose.(2) Resistance training combined with aerobic activity is the best combination for optimizing insulin.

How do muscles become strong?

In the case of muscle building and toning, an injury must occur before good things can happen. That injury involves muscle fibers that break down when we work them in resistance training exercises. Oh, so that you know, mowing the lawn or vacuuming don’t count as muscle building exercises unless your mower and vacuum are super hard to push. When muscle fibers become irritated, the body goes to work to patch up the problem that results in more muscle tissue. It is a pretty amazing process.

Don’t forget a healthy diet

In addition to physical exercise, you need a good wholesome diet to fuel your muscle building. Many people make the mistake of not eating enough or often enough, and they find they lack the energy necessary to be physical. Consuming a snack before you exercise and after will help fuel your workout and recover afterward.  These Savory Breakfast Muffins make the perfect anytime pre-workout snack when paired with a serving of your favorite protein such as eggs or lean chicken. After your workout, refuel with plenty of water and a baked sweet potato with real butter or some guacamole spread on a whole wheat or gluten-free pita.

Won’t I get huge bully muscles if I work them?

Many people, perhaps even you, might shy away from muscle building exercises for fear of ending up looking like Arnold Schwarzenegger. Although some might be happy with the look, others are probably thinking, what does he need all that muscle for? The good news is that to fine tune your muscles to look like any bodybuilder takes more than just a few visits a week to your local gym. Chances are, you are not likely to waddle your way out of the gym after a few months of weight training with muscles on muscles. What will happen, however, is that your skeletal muscles will get a great workout and this, in turn, kickstarts your metabolism and impacts overall health and wellness in a large way.

How big do my skeletal muscles have to be?

If you have ever been to a gym, you have probably seen guys and gals that have really large, well-toned muscles. These are people that have trained for hours upon hours, months upon months and years upon years,  to achieve the look of a very muscular body. Don’t fret, it is not necessary and sometimes not even healthy to push the body so far. In reality, the size of the muscle is not the all in all – what is important, however, is that you consistently you train your muscles to increase your muscle mass and reduce excess fat. The saying that we all know, “use it or lose it,” applies perfectly in the case of muscles. Atrophy sets in when we don’t give our muscles a job to do.

How to do just enough, but not too much

It doesn’t have to be a huge or complicated job either, just a consistent job. Over time, muscles respond and become toned and healthy. One of the best ways to achieve all of the benefits of well-toned muscles is not by going to the gym and using all the fancy equipment but rather using the best and most reliable piece of equipment you own, your body. That’s right, body weight exercises are highly effective at building a sleek and well-toned physique without the bulk. A simple workout such as this one, done only twice a week for 30 minutes each time is all it takes to keep your muscles alert and engaged.

Overkill not the answer

Now you know that being Arnold Schwarzenegger is not a must (unless. of course, you want to look like him) when it comes to benefiting your overall health and wellbeing. Just be consistent and dedicated to a body weight routine and you will see and feel a significant difference in no time at all.

 – Be Well

What if there was a way to reverse your Type 2 diabetes in as little as 45 days? What if that way was easy,,,, really easy? Click here how you can be diabetes free using this 100% scientifically-backed method!


17 Tips for Healthy Dining Out

You are excited, it has been far too long since you have enjoyed an evening out. The babysitter has arrived, you are already feeling the stress melting away as you put your cares from the past week to bed and head out on the town.

Everyone enjoys a night out from time to time. A great meal cooked by someone else, and better yet, cleaned up by someone else. There is just something special about being waited on from time to time.

However, far too often we let ourselves become preoccupied with thoughts of veering off our healthy diet or worry about not having the right foods to choose from. Good news, both pre-diabetics, and diabetics can enjoy a fabulous meal and all of the fun that comes along with a fun night out without any regret.

Here are some tips for healthy dining out that will keep you healthy without sabotaging your fun:

Eat as close to your usual time as possible: If you take medication or insulin to help control your diabetes, it is vital that you eat at a time very close to your usual time at home. In order to accomplish this, avoid dining in a location where you know there will be a long wait. Better yet, choose places that accept reservations. Always pack a “just in case” snack in your bag such as a piece of fruit. If you find that it is taking longer than expected to be served, eat your snack to tide you over.

Do your research: Before choosing a place to eat, drop by and take a peek at the menu. Many places also offer their menu online so that you can check meals before making a reservation. Be sure that the restaurant that you chose has meals that are on par with your diabetes meal plan.

Ask questions: Once you arrive at the restaurant, don’t be shy to ask as many questions as you need to in order to feel comfortable about what you will be eating. If something doesn’t seem just right, ask about substitutions. You will find that more often than not, restaurants are willing to make substitutions for health concerns.

Keep your sugar radar on: Although avoiding added sugar is more difficult when you are not preparing your own meals, it isn’t impossible. As you may know, sugar lurks in some very strange places such as sauces dips and dressings. The best bet is to ask for all sauces and dressings to be on the side. A safe bet for salad is always oil and vinegar. Of course, it is always wise to steer clear of beverages other than water. If you are looking for something a little more exciting, add lemon to some seltzer water or enjoy a cup of cold brewed herbal tea.

Be cognizant of carbs: Too many carbs at one time can spell disaster as they will send your blood sugar to the moon. Always choose low-carb foods such as whole grains and vegetables and if possible pass on the buns or anything overly  processed. Remember, the more fiber the better!Healthy dining out

Have a healthy fear of fried food: Just like processed food and high carb foods , fried foods are a danger to anyone, especially people who struggle with blood sugar issues. Don’t be afraid to ask to have a certain dish cooked in a way that does not defy your dietary rules. The best, of course, is steamed, broiled, baked and sauteed.

Skip the chips: Depending on where you go, you may have a basket of chips, bread or some other “free” appetizer on your table. If you can help it, it is best to avoid the temptation to fill up on these pre-dinner snacks.

Eat your food naked if possible: It is always best to undress your food so that you can enjoy its natural goodness without it being drenched in sauces, breading, marinades etc. To add flavor ask for extra spices or use healthy options like fresh salsa, lemons or limes.

Don’t go Texas style: Your mantra should never be “go big or go home.” This is a recipe for disaster. American portions, by in large, are really too big for anyone. We have become a supersize nation and it seems as though the majority of people have stretched to accommodate this. Compared to almost every other country, our portion sizes are huge, enough for two or even three persons. If you go out, ask to split a meal with a friend or take a box home.

More healthy tips for dining out 

  • Eat at restaurants that use local food.
  • Don’t skimp on your meal price – lower priced food may be more heavily processed.
  • Drink plenty of water before you go out to eat – you will generally eat less if you are well hydrated.
  • Avoid fast food at all costs.
  • Remember to enjoy your meal – eat slowly, never rush through your dinner. It takes about twenty minutes for your brain to register to your stomach that it is full.
  • Avoid foods with the following words in the name, creamy, fried, sauce, crispy or stuffed.
  • Don’t stress if you make a poor food choice by mistake.
  • Skip the dessert.

Start a dinner club

If you love to get together with friends for a night of fun and share a meal consider starting a dinner club. You can enjoy taking turns hosting dinner. If everyone in the club is aware of your dietary restrictions you will probably enjoy a healthier meal than you would if you dined out. Remember, are so many options for healthy and delicious main dishes and even sweet treats. Your friends will ask for seconds!

What’s for Dinner? Quick Chicken Cordon Bleu and  Old-Fashioned Fruit Crumble….yummy!

Most importantly

Most importantly don’t avoid going out and having a good time for fear of upsetting your diet plan. You may have to do a little upfront planning but don’t let that get in the way of you having an amazing night out on the town. Remember, no regrets.

-Be Well

What if there was a way to reverse your Type 2 diabetes in as little as 45 days? What if that way was easy,,,, really easy? Click here how you can be diabetes free using this 100% scientifically-backed method!


I’m Type 2 Diabetic: What Can I Eat?

You have just received news that you are a type 2 diabetic and there is no shortage of thoughts running through your mind, most of them discouraging at best. Rest assured, you are not alone in your condition or your thoughts. Diabetes rates have been increasing at an alarming pace with no sign of slowing down.

According to 7th edition of the Diabetes Atlas, 415 billion adults (1 in 11 persons) worldwide have diabetes and this is expected to rise to 642 million by 2040.

Unfortunately, there is more bad news. The American Diabetes  Association reported that in 2012 there were 29.1 million Americans with diabetes and of these 8.1 million were undiagnosed. type 2 diabetes accounts for 90 to 95% of all diabetes cases in America.

What exactly is Type 2 diabetes?

When you eat, your body breaks down food into glucose (sugar) and other nutrients that are necessary for a myriad of bodily functions. The glucose and nutrients are absorbed into the bloodstream via the gastrointestinal tract and your blood sugar levels rise. In response, your pancreas makes a hormone known as insulin.

Insulin is very much like a key that works to unlock cell doors to allow glucose to enter. Cells need glucose for energy. When insulin does not work properly the glucose can not get into the cells and remains in the blood. Over time, levels of sugar become dangerously high, leading to what is known as insulin resistance. High blood sugar may promote serious health problems such as cardiovascular disease, nerve, and kidney damage.

The good news

If you are one of the millions diagnosed with type 2 diabetes, there are some things that you really need to know. First of all, there is good news, this is not a life sentence by any means. Type 2 diabetes is 100% reversible through proper lifestyle choices. Namely, diet, exercise and stress reduction.

What can I eat?

You might be wondering, if I am a diabetic, what changes do I have to make to my diet? Will it be bland? Will I have to give up everything I have eaten for years? Will I actually be able to enjoy food again? What does a type 2 diabetes diet look like?

The great news is that the changes you need to make to your diet will not only taste great but allow you to fully enjoy real, and wholesome food. Perhaps, for the first time ever, you will have a new concept of what the word food really means. Contrary to what you might think, you won’t have to eat cardboard the rest of your life.

What if we told you that you could enjoy delicious meals like Linguine with Creamy White Clam Sauce or French Onion Beef Tenderloin and still be healthy? It is so easy to enjoy even those familiar comfort foods when you are a diabetic.

What is real food?

Real food contains the nutrients necessary for your body to rebalance and transport glucose (AKA energy) into cells where it can be used properly as fuel for important functional processes. Real food is not refined or Healthy food choicecomplicated; it is simple and highly nourishing. And yes, real food does not taste like cardboard, but rather entices the senses and appeases the palate. Real food is often referred to as food that nourishes, sustains, or supplies. It is not artificial, not created in a laboratory and not a sum of parts but rather a whole within itself. Real food is the high octane fuel that your body needs to look and feel its best.

Gas vs soda

Although the manufacturers of cars are coming up with some incredible prototypes that use a wide array of fuel types, there has yet to be one that runs on soda. When you pull into a gas station you fill your car with fuel in order that it can run as efficiently as possible between point A and B. If you were, let’s say, to put soda into your gas tank, how far do you think that the car would actually run? The obvious answer is that it probably would not run at all.

When it comes to the human body, real food is the gas that is necessary for optimal performance.  Anything less will result in drastically reduced efficiency and put a terrible strain on all of your bodily systems. 

Real food is for the whole family

Real food can be fun and is not just limited to those with diabetes. Everyone in your home will benefit and even come back fro seconds on many delicious breakfasts, lunches, and snacks you can easily prepare. Often, all it take is a few simple modifications to make your favorite family meals healthy for everyone.

Conventional methods of healing

Conventional methods of treatment for type 2 diabetes often include the use of a pharmaceutical drug. Drugs, however, are much more of a Bandaid approach rather than a solution. It is now being discovered that diabetes drugs don’t work well because they consider diabetes a malfunction with blood sugar rather than an insulin problem.  A typical drug used for type 2 diabetes is focused on fixing the symptom of elevated blood sugar rather than addressing the underlying condition. This can lead to a host of other conditions and side effects.

This is where it all begins

Your journey to wellness and recovery from type 2 diabetes begins with the most powerful medicine on earth, food. By removing the foods that disrupt the glucose-insulin response system, namely those that are processed and refined, and replacing them with whole foods such as vegetables, nuts, seeds, organic meat, wild caught fish, coconut oil and avocado oil, you are out of the starting gate and well on your way to achieving optimal health.

Eating to reverse diabetes is not boring, bland or difficult. Once you embrace whole foods you will never return to your old ways and your body will thank you.

-Be Well

What if there was a way to reverse your Type 2 diabetes in as little as 45 days? What if that way was easy,,,, really easy? Click here how you can be diabetes free using this 100% scientifically-backed method!