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Erasing Diabetes -- winning WITHOUT meds




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Weight loss tip 4: Speed it up

Posted on December 6, 2017 at 6:55 AM Comments comments (1)

Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods— lowers glucose better and burns more calories over a short period of time than steady-state cardio (doing the same thing for your whole workout time). Also known as HIIT (high-intensity interval training) and MIIT (moderate-intensity int...

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Nutty oil-free pesto

Posted on October 29, 2017 at 1:35 PM Comments comments (0)

1 cup walnuts
1/3 cup almonds
1 cup basil leaves
2/3 cup cilantro
3 cloves garlic
1 tsp. Braggs liquid aminos
2 Tbsp. lemon juice
1/3 cup tomatoes, fresh or canned, drained

Crumb nuts in high-speed blender. Be careful not to over blend into nut butter. Separately, blend the rest of the ingredients and then combine with nuts. Portion into small contai...

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Sweet Potato Vegetable Lasagna

Posted on October 29, 2017 at 1:20 PM Comments comments (0)

This dish is super! The combination of sweet potatoes and vegetarian meatballs make this lasagna better than any other. I’d love to add a layer of spinach or kale, but my husband doesn’t care for greens inside his food. Go figure. Instead, we eat steamed greens on the side. But you can add them in if you’d like. Just chop them fine. A bit of

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Weight loss tip 3: Limit the nuts

Posted on October 29, 2017 at 2:55 AM Comments comments (0)

Nuts can stop weight loss in a nanosecond. If you are having trouble losing weight, you might be eating too many nuts.

I agree that nuts are a good source of omega-3 fatty acids, fiber, and other essential nutrients. In research, nuts have been shown to lower blood cholesterol and not to cause weight gain; however, this is not what I see in practice.

I like to borrow a line from...

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Misleading breakfast study can cause harm

Posted on October 3, 2017 at 8:15 AM Comments comments (1)

A study published in the October 2017 issue of the Journal of the American College of Cardiology boasts that people who skip breakfast have a higher risk for heart disease. The association here, between skipping breakfast and developing heart disease, is a correlational...
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Linzer Tart Oat Bran Bread

Posted on September 23, 2017 at 11:15 AM Comments comments (0)

I bake these in a glass baking dish and line it with compostable parchment paper, so there’s no need for oil. The bread doesn’t stick to the baking dish. Just rinse the dish, and it’s clean. The parchment paper gets tossed into the compost. See, it’s a win-win all around.

Preheat oven to 400 degrees. Line a 8X8 backing dish with parchment pa...

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Weight loss tip 2: Limit flour products

Posted on September 20, 2017 at 12:05 AM Comments comments (0)

Eating foods that are made from flour can be a problem for weight loss. When you eat flour, your body answers back with insulin. And when there's insulin around, it's harder for you to lose weight.

Insulin is a hormone made by the pancreas. It's a mover. It moves things around.

Insulin moves su...
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Crispy, oven-roasted, fat-free French fries

Posted on August 27, 2017 at 6:15 AM Comments comments (0)

Potatoes have earned a bad rap, but they are truly a perfect food. High in fiber and low in fat, potatoes are ideal for erasing diabetes and for reaching or maintaining your goal weight. This recipe delivers delicious crispy fries without oil or salt. You can use any kind of potato, but I find that Yukon gold work best. I've included my favorite blend of spices, but you can use any th...

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Weight loss Tip 1: Delay breakfast

Posted on August 26, 2017 at 10:10 AM Comments comments (1)


The next several posts focus on the tricks that I've uncovered in the research that can help you with weight loss. I'll post them one at a time because you should try them one at a time. Trying all of them at once might be overwhelming, but in the end, you can use as many as work for you.


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Crispy tomato bruschetta

Posted on July 30, 2017 at 10:00 PM Comments comments (0)

This tasty oil-free tomato bruschetta fixes up quickly when company surprises you or when you just want a fast bite to eat. Tomatoes are rich in fiber and cancer-fighting antioxidants, and garlic is loaded with anti-bacterial and anti-viral compounds. Bring to any party -- it's a crowd-pleaser for sure.

1 multi-grain Ciabatta bread or baguette, diagonally slice...

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Chocolate chip, chickpea blondies

Posted on June 25, 2017 at 10:05 PM Comments comments (0)

Processing the chickpeas until they’re not yet smooth, gives an almost crunchy and definitely crumbly texture to these sweet treats. Using chickpeas instead of flour brings blood sugar down because beans give more fiber to the mixture than flour does. Beans are low-calorie and low-fat, a recipe for weight loss. Sprinkling chopped walnuts on top before baking gives more of crunch and magnifies the ta...

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New study: Broccoli lowers blood sugar

Posted on June 24, 2017 at 7:10 AM Comments comments (0)

Can eating broccoli give you better blood sugar numbers? Indeed it can!

A new study published in the journal Science Translational Medicine reports that the naturally occurring compound, sulforaphane, lowers blood sugar. 

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Eat plants for weight loss and to erase diabetes

Posted on June 17, 2017 at 7:25 AM Comments comments (0)

Once again, researchers show that folks who eat a plant-based diet lose more weight and lower their blood sugar numbers more than -- in fact twice as much -- as those who eat the conventional diabetes diet.  There are several well-conducted studies (read
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Save-the-chickens chicken salad

Posted on May 29, 2017 at 4:35 PM Comments comments (0)

This colorful, somewhat crunchy chicken-less salad is perfect for sandwiches or on top of a green salad. With the use of a mini-food processor, you can whip this entire dish up in 10 minutes. 100% plant based. This dish is high in fiber and has no added fat. A perfect combination to lower blood sugar.

1 15 oz can chick peas, drain...

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Mediterranean diet isn't what you think (Part 2)

Posted on May 28, 2017 at 7:45 AM Comments comments (0)

Part one of this article talks about how we have changed the menu of the Mediterranean diet from what it was in Crete in the 1960s. We have exaggerated the suggested quantities of oil, fish, and wine, yet still call it hea...

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Toasted Almond, Mandarin, and Pomegranate Salad

Posted on May 10, 2017 at 11:50 AM Comments comments (0)

2/3 c toasted slivered almonds
Seeds from 1 large pomegranate
1/4 c seedless raspberry jam 1/4 apple cider vinegar
1/4 tsp black pepper
1-2 cans manadarin oranges with juice
Avocado cubed (optional)
Leafy greens of your choice

Combine first 6 or 7 ingredients and toss lightly with lett...
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Mediterranean diet isn't what you think (Part 1)

Posted on March 11, 2017 at 9:25 AM Comments comments (1)

Some Americans believe that if we eat fish and vegetables, and guzzle down wine and olive oil, we will live forever -- or at least longer than our American-diet-eating counterparts. Nothing could be further from the truth.

In the early 1960s, researchers realized that Cretans (the people living in Crete, an island in the eastern Mediterranean Sea) live...

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Can your microbiota defend you against diabetes?

Posted on February 25, 2017 at 7:15 AM Comments comments (0)

The tens of trillions of bacteria that live in your digestive tract, also known as your microbiota or gut bacteria, can make it or break it for you as far as your health is concerned. The microbiota (pronounced mi-kro-bi-O-ta) does many things, including combating disease-producing bacteria, making vitamins B and K (essential for making energy and blood clotting, respectively), and digesting food substances that...

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Can't get to the gym today? Exercise at home

Posted on February 9, 2017 at 8:45 AM Comments comments (0)

Couldn't make it to the gym today? No worries. GlucoZone has you covered.

Join GlucoZone for their fun and informative Diabetes Exercise Class. As GlucoZone progresses through the workout, the instructor, a PWD (person with diabetes) himself, breaks to ...

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Academy approves plant-based diets; they lower glucose

Posted on January 31, 2017 at 1:30 PM Comments comments (0)

In a December 2016 position paper, the Academy of Nutrition and Dietetics updated their stand on plant-based diets. Thier message remains clear that pl...

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