Many of us battle our weight and are looking for ways to help control our weight easily and more naturally, helping us to avoid weight related health problems. One of the most serious weight related health complications is diabetes. And, while it’s likely that we’ll never find a magic pill, it is becoming more evident that there are ways to help improve our chances of both losing weight and controlling Type II diabetes.

Type II diabetes is a disease in which the body does not properly use insulin, the hormone that converts sugar and other food into energy. This results in a higher than normal level of blood glucose in the body.

Doctors are not entirely sure what causes diabetes, but being overweight and sedentary is definitely a contributor, as is family history. Today, about 20.8 million people in the US have diabetes. Nearly one third of these people don’t realize they have the disease. In addition, about 54 million people are pre-diabetic, meaning their blood glucose levels are higher than normal, but not high enough to be diagnosed with diabetes.

To help control diabetes or a pre-diabetic condition naturally, it’s important to help keep blood glucose levels stable. Losing weight can help regulate blood glucose levels, but, losing weight the right way may help us lower our glucose levels even before we’ve lost a lot of weight.

One of the most important principles to helping lose weight and lowering blood sugar at the same time is exercise. Exercise burns off the excess glucose in our blood, having an immediate effect on our glucose levels. But, it also helps burn calories, which helps shed weight. In addition, the right kind of exercise can help build muscle, which helps you to burn more calories all the time.

Another important aspect to helping control weight and blood sugar is your diet. Going on a low calorie diet to lose weight is not enough if you want to stabilize your blood sugar. The kinds of foods you eat are just as important as the number of calories you consume. For example, eating 1500 calories a day made up of lean protein, whole grains, vegetables and fruits is far better for your blood sugar than eating 1500 calories made up from white bread, soda with sugar and white flour pasta.

It’s critical to minimize sugar and simple carbohydrates when controlling blood sugar. And, this will automatically help you lose weight, too. Foods that contain white flour and sugar are harder for your body to process and make your blood sugar levels sky rocket. In addition, they don’t keep you feeling full for very long, so you’ll likely consume more calories in a day.

On the other hand, eating lots of lean protein along with fresh fruits and vegetables, along with limiting bread and bread products to those made only from whole grains can help you feel more satisfied on fewer calories and keep your blood sugar stable as well as protecting your health while you lose weight.

Another Little Known Secret

Another way to help keep your blood sugar levels stable and help control your weight is to drink tea. In study after study, tea has been shown to help regulate blood sugar and speed up the metabolism. So, adding a few cups a day of tea to your diet may be a simple and effective way to promote weight loss and healthy blood sugar levels.

One article reported in the UK Tea Council talked about the various studies that have linked tea with weight and diabetes control. The important ingredient seems to be EGCG, a powerful anti-oxidant. Study after study has shown that EGCG has many healthy benefits.

Anti-oxidants are important because they fight the free radicals that our bodies create as we process our food. These free radicals can cause cell damage and lead to disease if we don’t keep them in check. A diet rich in anti-oxidants, such as those found in fruits and vegetables, helps keep the free radicals from taking over.

But EGCG, the most potent anti-oxidant in green tea, may be one of the most powerful of all. Green tea has a higher level of EGCG and contains this anti-oxidant in its most natural state because it has not been fermented during processing. Black tea, which is fermented, is still healthy, but doesn’t prove to have quite the disease fighting properties that you get from green tea.

This same EGCG that fights disease also seems to regulate blood sugar, and this may help control diabetes and help promote weight loss. In addition, green tea is thought to speed up the metabolism, making it even more beneficial for weight loss.

So, as you can see, there are really two major steps to controlling weight and blood sugar — diet and exercise. Proper eating habits and physical activity are the most important things you can do to protect your body from weight related health concerns. And, don’t forget your cup of green tea to go along with that healthy diet. It may be the easiest healthy thing you do all day!

Jon M. Stout is the Chairman of the Golden Moon Tea Company. Golden Moon Tea carefully selects the finest rare and orthodox teas, which are processed slowly and handcrafted with extreme care. At their website, you can learn more about their current tea offerings, including their exceptional green tea, white tea, black tea, oolong tea (also known as wu-long and wu long tea) and chai. Visit goldenmoontea.com for all details concerning the Golden Moon Tea Company’s fine line of teas.

Article Directory: EzineArticles

Eating moderate amounts of nuts, taking one alcohol drink a day and taking three coffee breaks a day may help manage and maybe even prevent type 2 diabetes. A high fiber diet also lowers the risk of this disease.

Men and woman that have a lot of whole grain pasta, breads, and cereals in their diet are at 40 percent lower risk of getting diabetes. A good amount of fiber in the diet slows the release of glucose into the blood stream. Soluble fiber seems to be the best at preventing high blood sugar.

Nuts and peanut butter are good tools in the management of diabetes. Eating about an ounce five times a week seems to be the best amount. Raw or dry roasted nuts and natural peanut butter have less fat and are the best choice.

Drinking two cups of coffee a day can reduce your chance of getting diabetes by 42 percent. Coffee was never considered a healthy drink, but it stands way above soft drinks in safety, Alcohol is another drink that was never thought of as being healthy, but it turns out that one drink a day can help ward off diabetes. It seems to lower insulin resistance in type 2 diabetics. Too much alcohol will do just the opposite.

These helpful foods will improve your diabetes management plan along with a healthy diet, the right amount of exercise and a relaxed stress free lifestyle

Those that take charge of their diabetes management and work with their doctor will lead a better and healthier life.

John is always looking for the latest information about controlling diabetes. http://www.treatingdiabetesnaturallysite.com/ Visit his blog here.

Article Directory: EzineArticles

Cravings are triggered by biological properties of the foods themselves, in other words some foods have a chemical makeup that cause us to crave them in much the same was as drugs, alcohol and tobacco which have an addictive component. Only some foods though lend themselves to cravings and these foods are enticing to most people, not just people with type 2 diabetes.

Many people with type 2 diabetes crave sugar and chocolate … now these do trigger a biochemical effect similar to those of addictive drugs. They are certainly not as strong or as dangerous as drugs but the addiction chemistry seems to be at work here!

1. Sugar does not just taste sweet, it also has a very mild drug like effect. It affects your brain in a similar way to the opiate drugs … morphine and heroin. Sugar does not contain opiates, the taste triggers the release of opiates in your brain and then another chemical dopamine, which is the key to your brain’s pleasure center, is released. So the effect of sugar on your brain is it eases pain and discomfort and gives you a boost.

You don’t have to crave sugar itself; you can crave fresh white bread or bagels, crackers, or potatoes … high-GI foods that turn to sugar very quickly. You don’t normally crave low-GI foods.

2. Chocolate contains caffeine, theobromine and phenylethylamine which are all stimulants, as well as sugar. So the attraction to chocolate is not just due to sweetness. Unfortunately chocolate also contains a considerable amount of fat.

These substitutes will help give you the taste:

If your crave sugar:

• in recipes: maple syrup, molasses, sucanat may help. These are certainly not healthy foods but the idea is to replace refined sugar with a smaller amount of syrup or juice.
• stevia is a herbal sweetener and is available in health food stores

If you crave chocolate:

• cocoa powered is defatted chocolate and can be used in cooking and for beverages
• if you like chocolate ice-cream why not try low-fat frozen ice cream substitutes

The general rule for these two cravings which contain sugar is:

• the more refined sugar you eat, the more you crave
• the easiest way not to crave is to not eat ANY sweets or refined sugars, including white flour, potatoes, etc. The best idea is to not buy them or keep any of them in your house

Many people with type 2 diabetes have found simply adding more protein to their diet often cuts down their sugar cravings.

You will find the longer you are away from sugary foods, the less you will want them. Eating a healthy breakfast and not skipping meals will also help prevent cravings. Cravings have a tendency to kick in when you are hungry.

To download a free copy of my E-Book, click here now: Answers to Your Questions … it’s based on questions diabetics have asked me over recent months.

Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your type 2 diabetes.

Article Directory: EzineArticles

There is no doubt food is tied to feelings. As children, our parents nurtured and rewarded us with food and treats. As adults we equate food with socializing, celebrating, relaxing and having fun. As a result, food can be comforting when we feel low or stressed and something to do when we we feel bored. Everyone experiences stress in their lives. When a person with diabetes becomes stressed, it makes it hard for them to keep their blood glucose levels on track. When you are stressed do you reach out for food?

1. Make sure you are really hungry. If you feel like eating anything, if any food would satisfy you, you are probably really hungry. If you crave a certain food, your hunger is probably driven by your emotions.
2. Cravings often disappear as fast as they appear. Instead of eating, talk to a friend. Talking to another can be a valuable way to deal with your problem and reduce the stress associated with it.
3. Remove yourself away from temptation. Leave the kitchen or the house.
4. Food isn’t the only way to treat yourself. You may find you can raise your spirits by shopping. Why not explore new things, new activities such as a massage, listening to music, or yoga, these could help reduce your stress. Or take up a hobby, something you enjoy.

Emotional eating, isn’t wrong but it certainly contributes to overeating and unstable blood glucose levels. Try to identify what triggers you to eat when you are not really hungry.

Work out the emotion instead of suppressing it with food:

• get to know your body’s normal reactions so you can recognize when you are tense. A fast pulse and shallow breathing are usually signs of stress
• make lists and sort out your priorities. This will give you a feeling of control over what you want to do and what you enjoy
• be aware of your needs and give priority to them when you can
• look at all the causes of your stress and find one you want to do something about. List all the options and solutions you can, select one option and give it a try
• sit back and evaluate what happened
• be kind to yourself

If you have type 1 or type 2 diabetes, you need to find ways to manage your stress without finding comfort with food.

And don’t forget to have some fun!

Would you like to discover more about ‘How to Heal Type 2 Diabetes’?

Click here to get your free Trim Down Tips

Beverleigh Piepers is a registered nurse who would like to help you easily understand your Type 2 Diabetes. Knowledge is power and it is knowledge you will need to make wise decisions about the choices affecting your life and health.

Learn more: http://drugfreetype2diabetes.com

Article Directory: EzineArticles

Slow down, take your time … yes, being diagnosed with type 2 diabetes was stressful but stress and psychological strain affect your body and will, at times, increase your blood sugar levels as the result of the way certain hormones respond to stress.

Studies show stressful situations generate stress hormones, notably epinephrine and cortisol; these in turn raise your blood sugar levels. In one study, adults with diabetes took part in a twenty minute mental stress test which resulted in their blood sugars rising after an hour. These levels continued to be raised by approximately 35 mg/dl (2mmol/l) for another five hours. Their blood pressure increased also … and the stress triggered a resistance to insulin due to the increase in their adrenaline, cortisol and growth hormones. Those who were able to produce some of their own insulin found the stress had less affect on their blood sugar levels.

So if you already have high blood sugars and you find yourself in a stressful situation, gosh can you imagine how high your levels could go? Stress increases your blood sugar levels by:

• releasing glucose from your liver
• decreasing the uptake of glucose into your cells

Problems in your family or at your workplace will have the greatest effect on your health. Stress can also affect your blood sugars simply because you will not have as much time to care for your type 2 diabetes when your life becomes so stressful.

Managing stress is not always easy as you probably have discovered, here are a few tips:

1. Introduce meditation into your daily regime … simply focusing on your breathing is one way to give your brain a rest.

2. Eat less carbohydrates … your pancreas will then produce less insulin and this will allow cortisol, your stress hormone, to take a break. Your body needs:

• protein in beans, fish, eggs and lean meat
• essential fats in nuts, seeds and oils
• carbohydrates in fruit and vegetables … carbs in bread, cereals, potato, rice and pasta are unnecessary.

3. Herbs such as Siberian ginseng, gotu kola and oats will help soothe your adrenal glands by realigning them. The benefit from herbal tonics takes a little while to work as their effect is cumulative.

4. Exercise helps release pent up tension, so if you do this four to five hours before sleeping, your mind should be then ready for peaceful sleep.

5. Families who talk to each other and use problem-solving strategies are better able to deal with stress. Ask your family for support. If something does not work out the way you would like it to, try to shrug it off instead of dwelling on the downside. A quick stretch can help you shrug off stress.

6. Enjoy a variety of exercise routines including stretching via yoga, weight training or power walking. It becomes easier once you establish a regular behavior pattern.

7. Soothing music will help you relax … experiment to find out what works best for you. Borrow CDs or tapes from your friends, maybe consider styles you might not normally choose, eg. classical, jazz and folk and most others will have styles to help you.

So there you have it: hormones, nutrients, diet and exercise … combined they might just make it easier for you to control your type 2 diabetes and blood sugar levels. You can’t get rid of all the stress in your life but you can learn to deal with it.

If you would like to download my free E-book, click here now: Answers to Your Questions … it’s based on questions diabetics have asked me in recent months.

Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your type 2 diabetes.

Article Directory: EzineArticles

Type 2 diabetes or lifestyle diabetes is caused by a combination of factors such as lack of exercise and poor nutrition. What people fail to see that it is the most easily reversed disease, and that the debilitating symptoms that come with this disease are all being caused by the individual themselves.

The first thing that needs to be modified and this is diet. However doctors are ill equipped to provide nutritional advice that will greatly benefit the individual affected. The following are a few basic tips;

1.Stay away from all sugar i.e. soft drinks, lollies and chocolate

2.Substitute all high GI foods to low GI foods i.e. the most common being changing white bread to wholemeal or multigrain breads

3.Supplements can help (products such as low carbohydrate whey protein, and chromium picolinate which can help maintain blood glucose levels)

These few basic things can drastically help reduce average blood sugar levels, making the blood less viscous and reducing blood pressure levels.

The second important thing in the treatment of type 2 diabetes is exercise. What many nutritionists and doctors recommend is a cardiovascular based exercise program because being overweight and type 2 diabetes come hand in hand.

However what they fail to realise that this only treats the symptoms and only somewhat reverses the disease. Resistance based training in conjunction with aerobic exercise is a much better combination. This is because blood glucose is predominantly regulated by insulin and muscle mass i.e. the more muscle you have the easier and quicker the glucose is taken out of the blood and stored in the muscle as glycogen. This again deceases blood viscosity and helps symptoms such as high blood pressure.

EPIC supplements

Article Directory: EzineArticles

Sufferers of type 2 diabetes at times walk a fine line between hypoglycemia and hyperglycemia simply because their bodies cannot process blood sugars as effectively and efficiently as non-diabetics. However, don’t despair about this because stable blood sugar levels can be achieved although, it must be emphasized, it will still be relatively higher when compared with non-diabetic levels.

Thus, you must consult with your health care provider to determine the target blood glucose range appropriate for you.

Three of the most basic steps to help you include:

1: With the aid of your personal glucose meter, regular blood sugar level testing at times agreed with your health care provider, will help you determine the pattern with which your levels rise and fall. Of course your activities, foods consumed and time of day will make a difference. Don’t forget issues like stress, depression, pain, poor mobility and illness come into play as well.

When you have determined your personal pattern your diabetes management plans will be easier to customize to your needs. In other words, you can then make the necessary changes to your lifestyle to stabilize your blood sugars.

2: Various conditions, like type 2 diabetes, send you warning signals when something is not quite right. You must learn to listen to your “body talk” … your body will always show you but you must be aware of the symptoms of high or low blood sugars. For examples an unquenchable thirst, frequent urination and extreme tiredness are all signs your levels are high. If you are taking insulin and maybe missed a meal, you would have signs of a “hypo” and they could include pale sweaty skin, palpitations, confusion, slurred speech or maybe a headache.

Once you know your signs and symptoms take immediate action, i.e. monitor your blood sugar levels, inject insulin, take glucose tablets, and/or eat food. Don’t wait for your symptoms to go away as your capacity to remedy the situation may fade quickly.

3: Even when you give your type 2 diabetes your full attention, blood sugar levels can be unpredictable. So it is really important for you to know the level you should be aiming for. Most people who have diabetes should aim for:

• an HbA1c of less than 7 per cent
• a pre-meal blood glucose level of 4 to 6mmol/l (72 to 108 mg/dl) or 3.5 to 6mmol/l (63 to 108 mg/dl) if you are not taking insulin or diabetic medications
• a level of 4 to 8 mmol/l (72 to 144 mg/dl) measured two hours following your meal.

Don’t forget to share with your family and friends the steps you would like them to take if you are unable to help yourself. Post your health care provider’s telephone number in conspicuous places so they can contact him when emergency situations occur.

By keeping your blood sugar levels in a healthy range you can slash your risk of developing complications and live a long and healthy life even with type 2 diabetes.

Running consistently high blood sugar levels when you have type 2 diabetes increases your risk of developing complications such as heart problems, stroke, macular degeneration and other circulatory conditions, also recurrent infections.

Would you like to learn more information to help you with your type 2 diabetes? If so click here now to download my free E-Book Answers to Your Questions

Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your Type 2 Diabetes. http://drugfreetype2diabetes.com

Article Directory: EzineArticles

Our style of eating has certainly changed over the years shows with the world-wide epidemic of obesity and type 2 diabetes. We are no longer hunter/gatherers; they were slim as they primarily ate fiber from available vegetation and it was mostly eaten in it’s raw form. Protein was obtained from lean game that was killed and cooked almost straight away, with no fats or preservatives. Not that we want to go back that far!

Here are some clues as to how our blood sugar levels are affected by:

Protein:

• contains no carbohydrates
• it does not raise your blood-sugars to a major degree
• actually stabilizes your levels
• in some people can help to decrease their levels
• when you don’t eat enough protein, it is then easy to eat too many carbohydrates
• helps to reduce your appetite
• combined with exercise, burns more fat
• it also helps to preserve your muscle mass. Muscle tissue is efficient at burning fats and sugar.

Fiber:

• lowers your blood-sugar and stops it from rising quickly after your meal
• because it slows digestion it keeps you feeling full for longer
• it adds bulk to your meal, it’s part of the carbohydrate that is not digested
• it adds no calories/kilojoules
• people who eat more are normally thinner than those who don’t
• many of the foods listed as having a low glycemic index contain high fiber
• vegetables and fruit contain two types of fiber, soluble and insoluble. The soluble form dissolves in water and helps to reduce both blood glucose and cholesterol levels. Insoluble fiber is the one that remains in your intestine and helps prevent cancer and constipation.

Fats:

• many are essential for good health
• this includes polyunsaturated, eg. omega-3s and omega-6s which are found in fish, seeds, nuts and green leafy vegetables
• mono-saturates are found in avocados and olives
• your body also requires a very small amount of saturated fats
• to help with losing weight, cut back on your total fat intake and substitute healthy fats for not-so-healthy ones.

Maintaining a healthy weight and controlling your blood sugar levels is not always easy for people with type 2 diabetes Having a healthy balanced diet will help you lose weight, especially when combined with physical activity.

If your would like to learn some weight loss secretes, click here now to download my free eBook:
Trim Down Tips.

Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your Type 2 Diabetes.

Article Directory: EzineArticles

A type 2 diabetes diet should always be followed according to doctor’s instructions for anyone who has been diagnosed with type II diabetes. There are many diets geared towards those with diabetes, so which one is the right one?

All type 2 diabetes diets should include plenty of vegetables, fruits and lean proteins. They should also stress healthy carbohydrates such as stone cut oatmeal, brown and wild rice varieties, and whole grains. It is important when following type 2 diabetes diet plans, to avoid processed carbohydrates like white bread and rice. Processed carbs are notorious for causing spikes in blood sugar, which in turn, cause type 2 diabetes symptoms to become worse. Carbohydrates are a tricky food category since the body needs carbs to provide fuel to the body. Carbohydrates are also what produce glucose, which is the primary carrier of energy to the body’s cells. However, too much glucose is what causes spikes in blood sugar. Therefore, a type 2 diabetes plan should carefully pair the right amount of the right kinds of carbs with both protein and a small amount of fat.

Many dieters trying to control type 2 diabetes symptoms find success in carbohydrate counting. This way of meal planning is an easy way to keep track of the total amount of carbohydrates that a person eats every day. By distributing the number of grams of carbs that the dieter is allowed each day throughout several small meals, a diabetes sufferer can help to control their blood sugar while still eating what they want to eat at each meal.

Since diabetes can lead to heart disease, it is important for a person with diabetes to cut most fat from their diet, especially saturated and trans fats, which clog arteries. In general, type 2 diabetes diet plans should allow the dieter to eat a variety of low-fat diabetes foods without several restrictions. Lean meats including lean red meat (which includes pork), poultry, and fish should be eaten in small portions and prepared by baking, grilling, roasting, or broiling instead of frying in large amounts of oil. Also, low-fat dairy products should be used whenever possible. Of course, learning to cook vegetables without drowning them in high-fat flavorings such as butter, oil and full-fat dairy products will also help keep type 2 diabetes symptoms in check.

By following a low-fat, low-carbohydrate type 2 diabetes diet full of healthy fruits, vegetables, lean meats and fiber, a diabetes patient can help control their type 2 diabetes symptoms and maybe even slow the development of the disease. Maintaining a healthy weight, regular exercise and a healthy eating lifestyle are very important to helping a diabetic live as normal of a lifestyle as possible.

Are you struggling with your weight with fear of developing diabetes? Our newsletter and eBook can give you the guidance you need to get healthy and stay that way through diet and exercise. Click lose weight quickly to find out more!

Article Directory: EzineArticles

Recently you were diagnosed with type 2 diabetes and you are overweight with fat around the middle of your body. You are probably unhappy with your appearance anyway and now you have high blood sugar levels to be concerned with also. What did you have for a snack just now? A bowl of white rice with sweet and sour pork. If you had just exercised maybe this type of meal would have replaced the blood sugars used, if not, you have just added to your high insulin and weight loss problems.

Perhaps you have not heard of the low-glycemic index (low-GI) carbohydrate diet that keeps you energized and manages your blood sugar levels. That bowl of white rice is packed with high-GI carbohydrates and there is fat and sugar in the sweet and sour pork topping. This innocent looking meal has something to hide … it is not good for those carefully watching their blood sugar levels, or those struggling to shed extra pounds or kilograms.

There is more to a low-GI food plan than helping to form a great body shape. This food plan lowers the risk of heart disease and type 2 diabetes as it lowers your insulin levels.

By following this type of food plan you will find only small fluctuations in your insulin and blood sugar levels. This is the secret to long term health: it reduces your risk of heart disease, your type 2 diabetes, lowers your blood pressure and is also the key to sustainable weight loss.

There are two varieties of carbohydrates and the glycemic index of a food reflects how fast it hits your bloodstream:

• complex, and
• simple

Glucose is our body’s preferred energy source and is present in many foods … there are just different types of sugars broken down and absorbed at different rates.

Complex carbohydrates are sugars bonded together. It also contains fiber which helps to slow down it’s digestion and absorption providing you with a steady supply of energy.

Simple carbohydrates are absorbed almost immediately thus increasing the chance of being converted to fat due to the excess amount released into your bloodstream. Carbohydrates that breakdown quickly include white bread, rice crackers, white potatoes and wheat based breakfast foods … they have a high-GI value. The response is really fast.

Low glycemic index carbohydrate food plans have numerous benefits aside from helping your weight loss and keeping your energy levels balanced. Switching to a low-GI diet will help:

• increase your body’s insulin-sensitivity
• reduce your risk of heart disease
• enhance your type 2 diabetes control
• reduce your cholesterol levels
• reduce hunger pangs by keeping you feeling full for longer

For a low GI carbohydrate diet, you eat more:

• oats, bran, and barley for breakfast cereals,
• whole grain bread,
• sweet potato
• multi-grain bread
• pasta
• most fruit
• legumes and many above ground dark green leafy vegetables

Aim to make changes gradually but don’t fall into the trap and eat excessive amounts of low-GI foods. Over consumption will lead to weight gain not weight loss, and will not help you conquer your type 2 diabetes and your blood sugar levels.

Become aware of your eating habits by keeping a food diary, this will help you identify your problem areas and then you will know what to do about them. If you would like to learn a few weight loss ideas, click here now to download my free E-Book: Trim Down Tips

Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your Type 2 Diabetes.
http://drugfreetype2diabetes.com

Article Directory: EzineArticles