Table of Contents

Table of Contents ..................................................................................................... 2

Chapter 2: Exercises ................................................................................................. 7

Chapter 3: Key Knowledge On Food ....................................................................... 8

Chapter 4: Meal Plans ............................................................................................. 12

Conclusion .............................................................................................................. 15

Introduction

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Are you familiar with the quotation “Health is wealth”? Well, most of us already encountered this since childhood. Thus, you must have heard it from your parents back when they scold you after skipping your lunch or in your T.L.E. teacher lecturing the class about health. This is a basic reminder for each and every one to be healthy. As what they say, health is more important than wealth. It’s a common knowledge that you can always make money as long as you are healthy and we need to be healthy to enjoy wealth. But what would likely happen if all your plans in life, particularly making money plans will be ruined by some fatal diseases? And one thing that would come up into my mind when I say fatal disease is Diabetes. Diabetes is established by long persistence and a disease that occurs when the body’s pancreas can no longer supply enough insulin or when the body does not productively use the insulin. Just so you know, Insulin is an essential hormone that manages blood sugar. The continuous rising of blood sugar is commonly known as Hyperglycemia, overtime leads to serious damage, especially in nerves and blood vessels and many systems in our body. An estimated 3.4 million people worldwide died from aftermaths of fasting high blood sugar in 2004, the same number of deaths has been recorded in 2010. Thus, 347 million people worldwide were diagnosed with Diabetes.

As a matter of fact, in accordance to the estimates in the Causes of death 2008 update, there were 57 million deaths in the world in 2008; Diabetes was recorded in 9th place in the leading causes of death with 1.26 million estimated deaths and with percentage rate of 2.2 %.

There are 2 common types of diabetes: Type 1 and Type2 diabetes.

Type 1 diabetes (formally known as insulin-dependent, childhood-onset or juvenile) is characterized by lacking of production of insulin and requires daily management of insulin. The cause of this type of diabetes is not known and there is none yet any current knowledge that considers this preventable. Constant hunger, weight loss, changes in vision and fatigue, excessive excretion of urine ( polyuria), thirst (polydipsia), is the symptoms that may occur suddenly.

Type 2 diabetes (formerly called adult-onset or non-insulin-dependent) occurs from the body’s ineffective use of insulin. 90%of people with diabetes around the world are with Type 2 diabetes, and is mostly the result of physically inactive and excess body weight. Symptoms maybe the same to those of Type 1 diabetes. This type may be diagnosed several years after onset, once complications have already arisen.

You know now what diabetes is, its types and how fatal it is. This book is particularly a cookbook and a meal planner for you to have a splendid diet to overcome diabetes. The first chapter will introduce to a lifestyle change. The

second chapter will present to you a short but precise knowledge on how to establish the right exercise program for you. Exercise is a vital part in your diet plan, for having the right enough foods but still lacking exercise is still not enough. However, proper foods must be prioritized and exercise is just a mere addition to your diet. Then the next chapters will officially teach you all the necessary knowledge about foods and to make you establish a diabetes diet plan. You will be presented an array of possible meals and recipes you can make for you to treat your diabetes.

I thank and congratulate you in downloading this book. I hope this book will be the answer to all of your problems regarding diabetes. Have fun!

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Chapter 1: Say Hello To Major Lifestyle Change

Aside from genes and other factors that trigger the onset of diabetes, lifestyle is one factor that affects the health of a person. You must bear in mind that lifestyle can be a friend or treachery. It can lead you or prevent you from any diseases. If you really want to overcome diabetes, you must know how to change your lifestyle in a major way and I’m pretty sure that this is the best section to know some tips on how to change your lifestyle.

In order to prevent diabetes and its complications, you should achieve and maintain healthy body weight. Of course, you must be fit and healthy by being physically active: moderate-intensity activity on most days for at least 30 minutes. Physical activities are essential for weight control. Physiotherapists somehow know better as to what are the best activities that suits you. Make it a point to work out as advised, regularly. You must eat healthy. You must reduce sugar and saturated fat intake; eat a healthy diet of between 3 and 5 servings of fruit and vegetable a day. You must have a special meal plan to avoid diabetes just as low fat food, moderate in salt and in sugar with meals based on whole grain foods, vegetables and fruit saturated and trans-fat. Diabetic and "dietetic" foods generally offer no special benefit. Most of them still raise blood glucose. The food you eat gets digested and broken down into a sugar your body's cells can use. Glucose, one of the simplest forms of sugar levels, are usually more expensive and can also have a laxative effect if they contain sugar alcohol sweeteners that are capable of producing an increase in blood glucose level compared to other carbohydrates. Also their calorie content per gram can reach up to 2 calories and this includes, hydrogenated starch, erythritol, lactitol, isomalt, mannitol, maltitol and more. Ask your dietician for your healthy diet. Also practice healthy cooking methods such as grilling, microwaving foods and steaming rather than frying or roasting your food. Most especially, do not smoke. Avoid using tobacco. It will only increase the risk of cardiovascular diseases and lung complications. Remember, “Cigarette smoking is dangerous to your health”. You must also control the level of your blood sugars. You must keep it within a healthy range. You can also write down what you have eaten on a daily basis. You must track your overall weight gain and weekly rate of gain. Discuss with your doctor the amount of weight that is healthy for you and try to maintain that. Avoid unhealthy habits. You should avoid drinking alcohol. Too much drinking of alcohol will lead to heart failures. You must remember the tips and all the way to overcome diabetes. Avoid eating and drinking foods with too much sugar content like, fruit drinks, cake, muffin, jam, energy drinks, sports drinks, regular soda, fruit punch, sweet tea and other sugary drinks. These can provide several hundred calories in just one serving and will raise blood glucose.

Keep in touch with your family and friend. This will give an open line of communication. As usual, in sickness and in health, family and friends are always there in times you need them. They are the ones that will give you support in your major lifestyle change. Most especially, be healthy physically, emotionally, mentally and socially. Now, after you have your major lifestyle change, you must avoid yo-yo diet. Once you have lost weight, thanks to your improved lifestyle, then work hard to maintain your weight instead of cycling up and down the scale. It will give you assurance and confidence.

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Chapter 2: Exercises

What exercise? Physical inactivity is a friend of diabetes. So, if you really want to overcome diabetes, you should be fit and practice healthy life style. Physical activities and exercises, includes anything that gets a person moving. Exercise makes it easier to control diabetes. Simple ways of exercising are walking, dancing, or working in the yard. You don’t have to run in marathon if you want to exercise or joining track in field. The real thing is to get active and stay active by doing stuffs you enjoy, from biking to swimming and also walking in public parks with friends. In addition, the benefits of exercising are undeniable such as leaner, stronger muscles, stronger bones, better control of weight, more energy and lower blood pressure. If you have not exercise for a long time, (or if you are not as active as you should be), talk to the doctor before exercising. You should make sure that you are ready to be active. Research has recorded that physical activities can lower your blood pressure and blood sugar, raises good cholesterol and lowers bad cholesterol, enhance your body’s capacity to consume insulin, prevents heart failure and keeps the bone and joints strong and flexible, helps you lose weight, reduces your body fat, gives you more energy and reduces stress levels. It is preferable to slowly increase you physical activities to prevent your body from being shock. You must also consider your limits, especially the other diabetes-related complications. Just like what I have said, consulting a doctor is necessary so you would know what would be the best exercise that allows you to get in shape, that does not push your body too far and that fits with your condition.

How frequent? Through your doctor’s help, you can decide when will be the best time of day for you to exercise. Researchers have learned that when you exercise, it draws glucose for fuel out in our bloodstream, helps control glucose in blood. This is effective not just during exercise but until 24 to 72hours after tedious exercise. With this fact, experts suggest people with diabetes to exercise at least 5 days a week. If time is available, you can freely exercise daily. It gives you the assurance that the muscles burn out sugar from the blood continuously. It is also a good consideration if you exercise 30 minutes per session. Some Italian researchers, who followed large number diabetics, found out that people with diabetes who got 38 minutes of exercise attain a significant blood sugar benefits. Those who spent 83 minutes did even better. It would likely mean that the longer the time you spent in exercising will give you additional benefits, including the greater chance of losing weight. What to include in your diet?

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Chapter 3: Key Knowledge On Food

Increasing the daily coffee consumption may decrease the risk of diabetes. Also choose high-fiber diet. It is vital to only choose carbs that are filled with fiber. For example, eat brown rice instead of white rice. Prefer the whole-wait pasta over the regular pasta. You should also avoid the kinds of white potatoes like mashed and fries and rather eat the sweet potatoes which include cauliflower mash or yam. You probably are also fond of sugary breakfast cereal but that’s also a big no. You can eat breakfast cereal with high fiber as an alternative for that. Do not eat cornflakes but bran flakes. Do not eat corn but leafy greens or peas. Do not eat starchy vegetables. You must eat beans, and fruits such as peaches, berries apples and pears. Also fruits like bananas, mangoes, and papayas would likely have a lower glycemic index than classic desserts.

Before going on, let me first introduce you to some of the super foods that are very vital in erasing your diabetes. All of these provide the main nutrients needed to be present in your diet such as fiber, magnesium, potassium, and vitamins A, C, E. These are also significantly low in glycemic index. These foods MUST be present in your diet.

Sweet Potatoes. This is already mentioned above. It’s the powerhouse of vitamin A and fiber. You can replace your regular potatoes with this one as lower GI alternative.

Berries. Any berry will do: blueberries, strawberries, etc. Berries are filled with antioxidants, fiber, and vitamins. You can alternate it with a non-fat yogurt as your dessert. Always include a berry in your daily diet.

Beans. Be it a navy, a pinto, black beans, or a kidney, these are all very high in fiber. Did you know that beans can offer you one-third of your daily requirement in just a mere one-half cup? It is also an essential source of magnesium, and potassium. These are also designated as starchy vegetables. Just one-half cup of any bean is already equal to the protein of an ounce of meat.

Nuts. There is a misconception wherein many people think that nuts are very high in fat. This is the reason why it is usually ignored in the table. But the real fact is; the fat it contains is the unsaturated fats which, as a matter of fact, very good for the health.

Citrus Fruit. Our body needs a certain dosage if Vitamin C and soluble fiber. And these can be greatly found in fruits like oranges, limes, lemons, and grapefruit.

Tomatoes. Be it in a sauce, pureed, or raw, tomatoes are very rich in important nutrients such as vitamin C, E, and iron.

Milk. Of course you should prefer the ones that are fat-free. Milks, also yogurts, are a great source of vitamin D that is very important in having a good health including managing diabetes.

Whole Grains. These are the best sources of fiber and potassium. One example is the pearled barley.

Green Vegetables. We all know it. Vegetables are the best foods in the world, especially the green leafy ones. Vegetables will always be the powerhouse of all vitamins and minerals. The recommended vegetables that should be included in your daily diet are kale, spinach, and collards.

Salmon. Omega-3 is a very essential acid for our health. The downside is, we cannot produce our own omega-3 so it should be consumed through diet. Fortunately, there is the Salmon fish. It’s very high in Omega-3 fatty acids. This is a perfect addition to your meals.

Tilapia. This is another kind of fish. This is rich in lean protein. You can prepare this anyway that you want. Choices are grilling, baking, or roasting. This is best paired with vegetables and beans. Perfect for diabetes.

Oatmeal. It greatly decreases the risk of diabetes by an amazing 35 to 42 percent. Oatmeal is very rich in whole grain and fiber that is why it can do such. This is also very important for your heart. The soluble fiber which is greatly found in oatmeal is excellent in slowing down the absorption of glucose of your stomach. Glucose is the one who keeps control of blood-sugar levels.

Avocado. This is a miracle fruit. Avocados are high in monounsaturated fats which are scientifically designated as the healthiest fats available. This can greatly improve your sensitivity for insulin (for Type 2 diabetes) and at the same time improve the health of your heart.

Egg whites. These are very common in the dining table but only few know that egg whites are a powerful tool in both controlling and preventing diabetes, particularly the Type 2 diabetes. A conventional egg white holds a total of 16 calories and 4 grams of protein which makes it excellent for the blood sugar control.

Non-starchy vegetables. Perfect examples of such are turnips, tomato, squash, radishes, okra, mushrooms, leeks, cucumbers, eggplants, cauliflower, carrots, cabbages, broccolis, bamboo shoots, and asparagus to name a few. You can have up to 5 servings per day. And if you can take more then it’s better! It is always good to have more vegetables in our system. Make vegetables the dominant part of your of diet and you’ll kiss goodbye diabetes sooner than you think!

What to eliminate in your diet? Quit eating sweet and high-cholesterol foods. Processed grains such as white rice will worsen the complications of diabetes. Vegetable are good but not those canned vegetables. When you are cooking vegetables, don’t ever mix it with lots of cheese and butter. Also eliminate the sauerkraut because it is filled with lots of sodium which is basically not good for diabetics.

Do not eat fried meats, higher-fat cuts of meat such as ribs, pork bacon, regular cheeses, poultry with skin, fried tofu and beans prepared with lard, these are high-cholesterol foods. More examples of fried foods that must ignored are fried tortillas and French fries. Jelly and preserves, sweetened applesauce, fruit juice drinks, chewy fruit rolls, fruit drinks, fruit punch, and regular jam are obviously sweet and high-sugar foods. Fruits that are canned are commonly rich in sugar syrup, so avoid that also. You can eat cereals but only choose the healthy ones and avoid those kinds that contain lots of sugar. Eliminate bad fat, MSG, pasta, added sugar, pheasant, parsnip, chocolate, alcohol, yam, carrot, and consumer packaged ingredients. Remember, good food choice is really essential in overcoming diabetes. It matters a lot.

How often should you eat? You should eat in accordance to diet and should eat at exact time, if you don’t, the blood sugar plummets. Delays for just even half an hour can have catastrophic results. It is said that the desired number for diabetic to eat per day is 4-6. You should eat smaller than usual person to keep energy levels up. The foods you eat may have been different when it comes to calorie content, should always be controlled and should take fewer calories than usual eating in a full plate. Just like for example, a saucer of rice will have fewer calorie content than a larger plate. Even if you are taking medicines for diabetes and still you are eating too much carbohydrate, would be useless because it will still result to high blood sugar. A person with diabetes should eat the same amount of carbohydrates every meal. You should not skip a meal, like what I have said, the blood sugar plummets and will cause tissue damage. Just think that undergoing diet is not fasting.

How much should you eat? Eating right is essential for the management and treatment of diabetes. You must eat in 4-6 times a day in smaller portions to manage blood sugars. There is no exact amount of food intake per day but the best thing to do is consult a dietician. In common knowledge, person with diabetes should limit the sweet and salty foods and carbohydrates. You should limit your total carb intake per day between 45 and 65 percent. In lame man’s say, consuming 31oo calories per day means you should not exceed 2015 calories. You should also aim to eat at least 130 grams of carbs every day. A carb-friendly meal is less than or equal to30g/serving. A low-carb meal is less than or equal to 15g/serving and very low-carb meal is less than or equal to 3g/serving. These measurements will keep you in track to your diet.

These are just the basic stuffs that you should know when it comes to your food intakes.

Now you have the long list on what to eliminate in your diet. Although some of these foods are your favorites and it’s so sad to know that you must not eat them, the bright side is it’s still for your own good sake. Imagine feeling the short happiness you’ll have in eating this prohibited foods when sooner or later you will have to face the unfortunate consequences of it. Well the best thing you can do for now about those foods which you shouldn’t eat is to make yourself a deal. Why don’t you have a truce with yourself? You can make a contract with yourself that; for a period of time, you must not eat any of those foods that must be eliminated from your diet. And when the time comes that you have already freed yourself from

diabetes, then you can have a go! How’s that? I think it’s also like a challenge for yourself. And what do you have to say whenever there’s a challenge for you? “Challenge accepted!”

Now the next chapter will be all about your meal plans.

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Chapter 4: Meal Plans

Establishing a healthy meal plan is all you need to end this mayhem about diabetes. A diabetes meal plan is a guideline that will introduce to you the right meals that you should eat. Some of the meal planning will involve the carb counting, plate method, and glycemic index. With the proper meal plan, you will be able to improve your cholesterol numbers, blood pressure, and blood glucose. And at the same time you will be able to monitor your weight and keep it on track. All it takes is a little adjustment and discipline for yourself to strictly follow the necessary guidelines for your own good. We can divide your meal plan into three parts namely breakfast, lunch, and dinner.

Breakfast:

Apple-pie oatmeal. The Ingredients are 1 cup unsweetened apple juice, 1 ½ cups of fat-free milk, 1/8 teaspoon kosher salt, ½ cup steel cut oats, ¼ teaspoon apple pie spice (If ever there is no available apple pie spice, you can always use ground cinnamon), and ½ Fuji apple already chopped to your desired size.

In a medium saucepan, boil the milk and juice through a medium heat. Now blend in the oats and salt then stir. After that, follow with the apple and cinnamon. Then cook this for at most 20 minutes while stirring occasionally until the ingredients are now tender. Turn off the heat and serve.

Toast filled with cream cheese. Another perfect meal for breakfast. This is an anti-diabetes recipe. The best part is it’s very delicious!

The ingredients are as follows; 1 tablespoon low sugar sweet orange marmalade, ¼ or 8 ounce of one-third-less-fat cream cheese that is softened, 1/2 cup of egg substitute, 4 slices of 100 percent whole grain bread, 1/4 teaspoon of ground cinnamon, 1/2 cup of a fat-free milk, 1 teaspoon of powdered sugar, and a vegetable cooking spray.

The first step is to spread the cream cheese equally to the two slices of bread. Spread with marmalade then cover the remaining bread slices. Second is to whisk together the cinnamon, milk, and egg substitute. The next step is to dip the bread slices into the mixture you have just made so that both sides will be coated. The next step is to cook the bread slices in a large non-sticky skillet that is already coated with the cooking spray. After that, heat in a medium level for two minutes for each side. Wait until the color becomes golden. And lastly, sprinkle evenly with the powdered sugar. However, this is optional.

Veggie and Cheese Scramble. This an excellent breakfast which can be served with a whole grain toast and a fruit salad if you want to. This makes only two servings. If you want to make 4 servings then just double the said ingredients. The ingredients are as follows; 1/4 cup of chopped onion, 1/4 cup of chopped red bell pepper (you can also use the green bell pepper if the other one is not available), 1/2 cup of chopped tomato, 2 teaspoons of olive oil, 1/4 teaspoon of kosher salt, 1 cup of egg substitute, 1/4 cup of crumbled herbed goat cheese, and a 1 /4 teaspoon of a freshly ground pepper.

The first step is to heat over a medium-high level a large non-sticky skillet and sauté the onion and bell pepper in oil. Shortly after doing the first step, add the tomato and let it cook for two minutes until all the liquid is absorbed. Then reduce heat to medium and add the pepper, salt and egg substitute. Stir occasionally for 2 minutes while waiting for the egg to cook. After that, sprinkle the goat cheese and wait for about a minute till the cheese softens.

Lunch:

Squash Soup. You must try this diabetes-friendly squash soup. This is a delicious meal intended for lunch. This recipe can make up to 6 servings which is suitable to satisfy the whole family.

The ingredients are; 2 carrots that are already peeled and chopped, 1 large sweet onion that is already chopped, 2 teaspoons of extra-virgin olive oil, 2 celery ribs that are already chopped, 1 tablespoon of chopped fresh ginger, 2 minced garlic cloves, 1 container of a fat-free low sodium chicken or vegetable broth, 1 already peeled and cubed butternut squash, ½ teaspoon of kosher salt, 1 cup of whole milk, ¼ teaspoon of ground nutmeg, and ¼ teaspoon of freshly ground pepper.

Although there are many ingredients, the process of cooking is quite simple. In a large Dutch oven (with medium-high heat) sauté celery, carrots, and onions in hot oil for 10 minutes. After this, add the ginger and garlic and sauté again for just 1 minute. Then add the chicken broth and squash and wait for it to boil. After being boiled, reduce the heat and let it simmer for 30 minutes until the squash will finally be tender. The next step is to process the squash mixture in a blender. Do this in batches until smooth. Then return the squash mixture back to the Dutch oven and stir in milk and all the other remaining ingredients. For 5 minutes, cook it with a medium heat. Then voila! A diabetes-friendly soup for the whole family!

Whole Wheat Pasta. This is another meal which is very good for a diabetic person. Each recipe can make up to four servings.

The ingredients are as follows; 2 table spoons extra-virgin oil, 2 garlic cloves, that is chopped, 4 cups of fresh baby spinach, 4 large plum tomatoes that are already chopped, ½ teaspoon dried oregano, ½ teaspoon of kosher salt, ½ cup of crumbled (reduced fat) feta cheese, and an 8-ounce package of whole wheat linguine.

For 1 minute in a large deep skillet, sauté garlic in olive oil with medium-high heat. After that, add the tomatoes, spinach, kosher salt, and dried oregano. Let it cook for 2 minutes. After doing such, remove from heat. It’s time for the pasta. Cook the pasta in a Dutch oven and see its respective package for proper instructions. Drain after. And then combine the pasta to the tomato mixture you’ve made and sprinkle with cheese.

Dinner.

Tortilla Soup. This is recommended for dinner. This recipe can make three servings. This is a very delicious meal that is spicy and very easy to make and very healthy.

The ingredients are as follows; 2 teaspoons of extra-virgin olive oil, 1 small sweet onion already chopped, 2 cups of cooked chicken breast already chopped, 4 cups of a fat-free low sodium chicken broth, ½ cup of a chunky hot & spicy salsa, 1 cup of a frozen corn kernels, ½ teaspoon of a ground cumin, 2 tablespoons of fresh lime juice, ½ teaspoon of a freshly ground pepper, ¼ teaspoon of kosher salt, ½ cup of chopped fresh cilantro, and 9 unsalted tortilla chips.

In a large saucepan, sauté onion in oil with a medium-high heat for a mere 2 minutes or wait until it’s tender. Add the broth, chicken breast, corn kernels, spicy salsa, fresh lime juice, ground cumin, kosher salt, and ground pepper. After doing such, reduce the heat to medium level, and cook. Take note to uncover the pan for this process. Do this for 10 minutes until thoroughly heated. Add the tortilla chips into the soup and for each serving sprinkle it with cilantro.

Tilapia with Avocado-Orange Salad. If tilapia is not available, you can have some alternatives like catfish or any kind of mild white fish you can have. Always choose the ripe and firm avocados so that you wouldn’t have any trouble in the slicing. If oranges are not available, you can substitute with a large grapefruit. This recipe is good for 4 servings.

The ingredients are as follows; 1 teaspoon of Dijon mustard, 2 tablespoons of fresh lime juice, 1/4 teaspoon of freshly ground pepper, ¼ teaspoon of kosher salt, 1 avocado that’s already peeled and sliced, 1 tablespoon of extra-virgin olive oil, ¼ red onion which is thinly sliced, 2 peeled and sectioned navel oranges, vegetable cooking spray, and a 2 8-ounce tilapia filets.

Cooking this dish is plainly simple. First you must whisk the Dijon mustard, fresh lime juice, freshly ground pepper, and kosher salt in a bowl of any type. While whisking, slowly add oil until blended. Then add the avocado slices, and make sure that it is coated on all sides. After doing that, arrange the orange slices on a plate topped with the onion slices and avocado slices. Drizzle with lime juice mixture then set aside for a while.

Now sprinkle blackened seasoning on both sides of the Tilapia. For 3 minutes in non-sticky skillet, cook the fish in a medium-high heat with cooking spray on each or till the fish flakes slightly with a fork. Then serve this with the AvocadoOrange Salad you have made previously.

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Conclusion

This book has already introduced to you on how to say hello to major lifestyle change. You also have been taught on the proper exercises that you should engage to further enhance the improvements made by your diet. If ever you got to choose to have weight exercises, always remember that it is not necessary for you to spend money signing up in that gym and hire a personal trainer. You can always do this in the comforts of your own home. All you need to have is the right equipment.

Also take note of all the foods that has been introduced to you. This is the main point of the whole book; for you to be aware of the right diet to erase diabetes in your life. There are many “super foods” that has been tackled in Chapter 3 and they are all scientifically proven. Also follow the meal plan that has been told in the last chapter. You can alternate any of those recipes to any day that you want.

Congratulations again for downloading this book! I hope that this book has been a

really great help to you. Diabetes Destroyer

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