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Low-Carb Diet Not All It’s Cut Out to Be

While there is very little doubt that consuming less carbohydrates is an effective way to lose weight and prevent or treat pre-diabetes, there’s a problem with a strict low-carb diet such as the Atkins diet. The fact is, most people simply can’t stay on it for very long.

Carbohydrate Rich foods

Get Your Clues From Mother Nature

Mother Nature’s way of making sure that you get the right balance of nutrients in your diet is the reason for food cravings. You can’t live on calories alone. You need vitamins, minerals, proteins, and certain kinds of fats in your diet to stay healthy. Most of the foods we eat contain nutrients that are necessary for good health. When your diet falls short of providing some vital nutrients, your body lets you know by causing a craving for foods that contain what’s missing.

Fruits and vegetables are full of vitamins, minerals, and fiber that are essential to good health. Meat and dairy products are rich sources of protein and fats that you can’t live without. There’s even a biological reason for craving sugar. To our prehistoric forefathers, sweetness meant that a plant part was safe to eat and a good source of calories.

Food Cravings Are Signals From your Body

Food cravings are not exclusive to strict low-carbohydrate diets. Low-fat diets are even worse. In addition to eliminating satisfying, rich foods and your main sources of protein, essential fats, and many vitamins, you consciously have to cut calories. So not only do you crave the missing foods, you remain hungry.

What’s your Plan Of Action?

You know that carbohydrates raise your blood sugar, cause weight gain, and throw your cholesterol out balance. In addition, carbs increase your blood pressure, burn out your insulin-making cells, and put you at risk for a host of other medical problems. When you try to cut out carbohydrates, you’re hit with irresistible food cravings.

It might appear like a dilemma until you realize that it’s not the number of carbohydrates you eat that determines your body’s demands for insulin. It’s how quickly they break down sugar to enter into your bloodstream.

Reverse Pre-diabetes With An Eating Style You Can Live With

You don’t have to avoid all carbs, just the ones that cause your blood sugar and insulin levels to spike after you eat them. You can continue eating many carbohydrates. You can benefit from the vitamins, minerals, and fiber they provide. You can even enjoy sweets without overloading your system with glucose and insulin. Just avoid those high-glycemic load culprits – starches and sugar-containing beverages.

According to Rob Thompson,MD, the author of “The Sugar Blockers Diet” who has been counseling people for the last thirty years about their eating habits, “If there’s one dietary change people are capable of making, it’s reducing the amount of starch they eat.”

The fact is that starch is basically tasteless. When you remove it from your diet and replace it with other foods, you actually increase the flavor in your diet. Starch contains no essential vitamins or minerals, so when you stop eating it, you experience no natural food cravings. You can eat tastier foods and more of them while reducing your glycemic load.

You Don’t Have to Say Good-bye to All Your Favorite Foods.

When you get rid of after-meal blood sugar spikes, you eliminate the main cause of weight gain – excessive insulin secretion. Research studies have proven over and over that when you cut out starch, even if you don’t try to reduce calories, you usually end up losing more weight than if you go on a low-fat diet and try to cut calories.

You don’t have to say good-bye to all of your favorite foods. You don’t even need to concern yourself about sugar, as long as you use some restraint. Assuming that you’re not in the habit of drinking sugar-containing beverages, that leaves just one kind of food you need to limit – STARCHES.


Why combine physical activity and meditation? Well, for one thing it saves me time. Usually I would meditate and then exercise. Now, I do both at the same time. While working out on my elliptical, the idea came to me. Since then I’ve been combining both. I was listening to Lord of the Dance RiverDance, which is one of my favorite pieces of music for my workout. You need to convert some of your favorite YouTube videos to MP3 files.

I have enclosed a few links of YouTube videos for your workout/meditation at the end of this post.

Elliptical Workout Source: bvretreat

Good for Managing Stress
In addition to saving me time, I get to manage my stress. Those surges of adrenaline that are a result of nerve agitating mental experiences such as work frustrations, confrontations with other people, and time pressure. These surges of adrenaline cause your heart to pump harder, tense your muscles, and put you in an anxious state of mind.

While this is happening, adrenaline opposes the action of insulin on the liver. Whereas insulin transports glucose out of your blood and into your liver, adrenaline moves glucose in the opposite direction: out of your liver and into your blood. That’s fine if the adrenaline surge is followed by vigorous action, as nature intended.

Your muscles use the extra glucose for energy. But if you’re just sitting at your desk getting agitated, all this does is raise your blood sugar. If you eat starch or sugar during an adrenaline surge, your blood sugar will rise even higher than normal.

Chronic stress causes increases in blood sugar, inflammation, and insulin resistance in your body. As you can see, stress has a direct effect on your blood sugar. What better way to reduce stress than meditation.

Falun Dafa second exercise standing meditation. By: Longtrekhome

Exercise Is Good for You

The solution for insulin resistance, the only real solution, is exercise. Muscular activity turns the vicious cycle of insulin resistance into an effective cycle. It restores insulin sensitivity, which lowers insulin levels, which promotes weight loss, which further increases insulin sensitivity. We need to remember, though, that insulin resistance is half the problem. It alone won’t make you fat and diabetic. Only when insulin resistance is combined with a diet high in refined carbohydrates does it become a problem.

Let’s go back to Lord of the Dance RiverDance. What I like about the music is its pace. It starts slow to allow me to warmup. Then the rhythm increases which is just great for my workout and meditation. During the first few minutes the slow pace allows me to take my deep breaths as I usually do when I start meditating.

Throughout the RiverDance performance, the music varies in speed which is also good for me as I like to slow down right after an intense part. I close my eyes, listen to the music, quiet my mind, and focus on my exercise and breathing.

My workout/meditation runs for about 30 min. when you feel that you had it, start slowing down and prepare for a wrap up that will last about 5-10 min to cool down. Do this when walking or using any other exercise machine. Drink water before and after a routine.

I’m still experimenting with this. I have tried changing music during my workout. Sometimes it works. Sometimes I discover yet another way of doing things. Try your favorite music, but explore another type of music that feels good to you. Let me know how it is for you. As I promised, here are a few pieces of music I use.

Strauss-The Best of Marches

Journey to Nepal

Recopalacion de Pasodobles Festeros


It took me a while until I was able to see the big picture how my pre diabetes, my diet, insulin, beta cells, and diabetes all related to each other. Once I connected all the pieces of the puzzle, I had a clear idea how to proceed to reverse my pre diabetes and not develop diabetes.

Diabetes occurs when your body loses its ability to keep your blood sugar levels from rising too high. Since 1970, obesity rates have skyrocketed along with an epidemic of diabetes in adults. As scientists have learned more about the cause of diabetes, it has become apparent that adult-onset diabetes (diabetes type 2) and obesity are just different manifestations of the same disease process. Some doctors call it “diabisity”. It’s clear what brings on adult-onset diabetes, and why so many people are overweight today.

The development of insulin as medication has been an important achievement of modern medicine. Insulin has saved many lives of both children and young people with type 1 diabetes since the 1920s. Insulin has had a profound effect on the public’s and the medical profession’s perception of diabetes.

The term diabetes has become synonymous with lack of insulin. However, this is misleading. The fact is that most people with type 2 diabetes actually make too much insulin.

Compared to people with type 1 diabetes, people with type 2 diabetes often do not need insulin to control their blood sugar. In the past, adult-onset diabetes (type 2 diabetes) was considered as just a milder form of the diabetes that children get (type 1 diabetes). This is also caused by a lack of insulin but not as severe a deficiency.

In the 1980s, scientists made a remarkable discovery: The beta cells of patients with type 2 diabetes produce plenty of insulin. However, their bodies lose sensitivity to it, a condition called “insulin resistance”. Consequently, the beta cells have to make greater than normal amounts of insulin to compensate for the body’s loss of sensitivity to it.

Why Does the Body Stop Responding to Insulin

Your body does not need much insulin to handle fat and protein. You need insulin mainly to metabolize carbohydrates when foods in your digestive tract turn to sugar.

If you have insulin resistance, your body has to produce unnaturally large amounts of insulin to handle the carbohydrates in your diet.

Insulin keeps trying to transport glucose out of your blood and into your cells, but your cells no longer respond to insulin the way they use to. Insulin resistance goes on for years before diabetes occurs.

At first your beta cells are able to produce enough extra insulin to compensate for your body’s lack of sensitivity to it. However, as years go by, the beta cells wear out from over use, and their ability to endure such high levels of insulin production gradually dwindles. When they can no longer keep up with your body’s excessive demands for insulin, your blood sugar rises to a point where you are diagnosed with diabetes.

In other words, the unnaturally large amounts of refined carbohydrates typical of our diet, coupled with insulin resistance, wear out our beta cells and bring on type 2 diabetes.

Statistics are showing that some 40 percent of Americans eventually develop insulin resistance. However, only a minority of people with insulin resistance go on to develop diabetes. Genetic factors, as well as influences that scientists are still discovering, cause some people’s beta cells to wear out faster than those of others.

Source: The Sugar Blockers Diet by: Rob Thompson, MD.

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Glucose Is the Building Block Of All Plant Life.

Most of the glucose molecules in plants and trees are connected by unbreakable beta bonds that form the structural material for leaves, branches, and roots. However, the glucose molecules in starch are linked together by weak alpha bonds. These are easy for the enzymes of plants and animals to break and provide a ready source of energy.

 High Carbohydrate Foods

Plants manufacture glucose literally out of thin air. They combine carbon dioxide from the air with water from the soil using energy from sunlight. Both plants and animals transform some glucose to fructose, a sugar that is very similar to glucose except for a different arrangement of atoms.

Plants also produce the sugar sucrose, a double molecule consisting of one glucose molecule linked to one fructose molecule. Cane sugar, the kind of sugar we use to sweeten our coffee and tea, is pure sucrose. The digestive tract breaks down sucrose into glucose and fructose before it is absorbed into the bloodstream.

When we use the word sugar, we usually mean cane sugar, sucrose. However, when a doctor refers to blood sugar, he usually means glucose. This creates some confusion. It leads people to think that diabetes comes from eating too much sugar.

Some people even call diabetes “sugar diabetes”. In fact, most of the sugar in people’s blood does not come from sucrose. It comes from the breakdown of starch. According to the Nurse’s Health Study, a survey of the diets of more than 121,700 women, Americans get several times more glucose from starch than from sucrose. “Starch diabetes” would be a more proper name for diabetes.

A Diet Based Largely On Starches

The dramatic shift from a hunter-gatherer diet of meat and crude vegetation to a diet based largely on starches had profound effects on human health. As humans began consuming more carbohydrates, their bodies changed and became less muscular.

Potatoes by: By Scott Bauer, USDA

Humans became prone to what scientists call diseases of civilizations – obesity, diabetes, and heart disease. Is it possible that the  establishment of agriculture has brought these changes in our diet? Humans consumed carbohydrates before. The difference is that the plant parts we eat have become increasingly refined and stripped of their natural barriers to digestion.

The rates of obesity, diabetes, and heart disease are directly related to the lack of inhibitors to carbohydrate absorption in our diet. Today many people consume fewer natural sugar-blocking substances such as fiber and complex carbohydrates. As a result they have higher rates of obesity, diabetes, and heart disease than people who eat larger amounts of those sugar-blocking substances.

What is it about stripping plants of their natural barriers to digestion that makes us prone to these problems? It has to do with the hormone insulin.

Source: The Sugar Blockers Diet by: Rob Thompson, MD.

Find more about the hormone insulin in my next post.


Whats In the Name?

When I first read Riva Greenberg’s post “The Lie That’s Killing Us: Pre-diabetes” in Huffpost Healthy Living, I was a bit surprised. According to Ms. Greenberg “Recognizing pre-diabetes as “Stage 1” Type 2 Diabetes will get millions more people to take action to stop their diabetes from progressing.”

Blood Glucose Monitor  

I thought to myself, what difference will it make if you call it “pre-diabetes” or “diabetes Stage 1”? Clearly, the name changes nothing about your status as a pre diabetic.

As I read on, I kept wondering how it is going to encourage “the nearly 80 million Americans” to do something about their “diabetes stage 1” that they are not doing for their “pre diabetes”? Are they really going to make the lifestyle changes necessary to prevent advanced Type 2 diabetes?”

I totally agree with Ms. Greenberg that we need new strategy. The American Diabetes Association (ADA) may have failed with its campaign to encourage pre diabetics to participate in preventive and healthy behavior, but it has nothing to do with what we are calling this dreadful condition.

Is Pre-diabetes A Lie?

I don’t think that calling it “diabetes stage 1” is going to impress anyone more than calling it “pre-diabetes”. I also don’t think it will frighten someone out of their wits and push them to make the changes necessary to stop the development diabetes Type 2.

One of the things that the ADA did accomplish is raise the awareness to Pre diabetes. When my doctor diagnosed me with pre diabetes 7 years ago it was called Borderline Diabetes. There are other names such as Impaired Fasting Glucose and Impaired Glucose Tolerance. There is no shortage of labels. Adding one more would only add to the confusion.

Is changing the name pre diabetes to diabetes Stage 1 going to help the 8 million Americans who already have diabetes in various stages and aren’t even aware of it? “About two thirds of the persons with undiagnosed diabetes have already seen a doctor two or more times in the past year, according to the researchers.” I don’t think so.

Should We Make Diabetes Sound Like Cancer?

Pre diabetes may be diabetes Stage 1. However, it is not the same as Stages 2 – 4. Stage 1 is the stage where “with proper treatment, a person may go into remission or be able to prevent or delay moving to Stage 2.”

We have two major organizations who haven’t even agreed on the criteria for pre diabetes. The World Health Organization (WHO) opted to keep its upper limit of normal under 110 mg/dL, even though fasting plasma glucose levels 100 mg/dL and higher have been shown to increase complication rates significantly.

The ADA, on the other hand, lowered the upper limit of normal fasting plasma glucose under 100 mg/dL. This means that according to WHO, you are pre diabetic only when your blood sugar level is above 110 mg/dL. The ADA says you have pre diabetes when your blood sugar level is above 100mg/dL.

A suggested approach to inspire and stimulate pre diabetics to take advantage of this window of opportunity to reverse pre diabetes, or as I like to call it, “kiss pre diabetes goodbye” is to amplify the consequences of not taking action.

Are We Seeking to Present Diabetes to Sound Worse?

According to the ADA, diabetes is the leading cause of heart disease, stroke, kidney disease, blindness, and amputation. Since 1987, death rates due to diabetes have continued to rise, while the death rates due to heart disease, stroke, and cancer have declined.

Diabetes is associated with an increased risk for a number of serious, sometimes life threatening complications, which include:

  • Heart Disease and Stroke Adults with diabetes have heart disease death rates 2 to 4 times higher than adults without diabetes.

  • Blindness

  • Diabetic retinopathy causes 12,000 to 24,000 new cases of blindness each year making diabetes the leading cause of new cases of blindness in adults 20 – 74.

  • Kidney disease

  • Diabetes is the leading cause of kidney failure

  • Amputations

  • More than 60% of non traumatic lower limb amputations occur in people with diabetes.

The statistics clearly point to the fact that diabetes is becoming a monster with many heads, and we are not taking it seriously. I would like to be as optimistic (or naive) as Riva Greenberg and believe that changing pre diabetes to Diabetes Stage 1 is going to cause a few million Americans to do something about their pre diabetes.


“The Lie That’s Killing Us: Pre-diabetes”


American Diabetes Association


American Diabetes Association Alert Day®

Are You at Risk?

American Diabetes Association Alert Day® is a one-day “wake-up call” asking the American public to take the Diabetes Risk Test to find out if they are at risk for developing type 2 diabetes. In 2015, Alert Day will take place on Tuesday, March 24.

The Diabetes Risk Test asks users to answer simple questions about weight, age, family history and other potential risk factors for pre-diabetes or diabetes type 2 . Preventive tips are provided for everyone who takes the test, including encouraging those at high risk to talk with their health care provider.

Although Alert Day is a one-day event, the Diabetes Risk Test is available year-round.

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How Do You Handle Your Sweet Tooth?

I will admit to being  a sugarholic in the not too distant past. However, I could not do that now. Over the past 7 years, I have retrained my taste buds. Now, very  sweet things do not taste as good to me. I am satisfied with just a small amount of sweets if any.

Sweets for teeth by sophie

I am not saying I don’t eat foods with added sugar. I do. My wife, Lynn, distracts me with her baking. However, the goodies I enjoy these days are barely sweetened. They contain only a fraction of the sugar you’ll find in the commercial varieties. Many of these foods, such as candies,  jellies, yogurt with fruit, and soft drinks, are too sweet for my taste now. I have no problem resisting them.

I can see how my kids have become sugaholics. My efforts to impress upon them why I decided to curb my sweet tooth only works sometimes. However, they don’t bring me my favorite chocolate or candy when they come back from a trip as often as they did in the past.

Change Your Taste Preferences

You can change your taste preferences too, regardless of how much you love sweets. Sweet tolerance, like salt tolerance, is a matter of changing a habit.

You can change yours by choosing foods that are not very sweet or rich and taking a pass on high calorie desserts and snacks. You can be satisfied with nutritious choices that are lower in calories.

This dietary change, like any other changes you’re making in the process of reversing your pre-diabetes, is best done gradually. Give your taste buds a chance to adjust and become more sensitive to sweetness. Try fresh fruit and snacks with reduced amounts of sugar. Some recipes can take a 50 to 75% reduction in sugar and still come out tasting great.

Acquire a taste for Foods That Are Not Very Sweet

Don’t make the mistake I made by substituting honey for sugar. Honey has just as many calories as sugar, and it isn’t any healthier. You may save some calories when you use fewer sweeteners. However, the point is not to save calories. The point is to learn to like foods that aren’t very sweet. That way, when you come across a very sweet treat, you won’t be tempted to eat much of it, if at all.

Artificial Sweeteners Perpetuate Your Cravings

Artificial sweeteners simply perpetuate your craving for very sweet foods. Experiments on animals have shown that artificial sweeteners may also cause your body’s set point, the level of weight you maintain when you do nothing to control it, to be higher. The more like the “real thing” an artificial sweetener tastes, the more effective it is at raising the body’s set point.

No artificial sweetener has ever been shown to help people lose weight and keep it off. People who are successful weight losers do not use artificial sweeteners to help them take off weight and keep it off.

 Fruit Salad

 Six Tips to Help You Curb Your Sweet Tooth

You would be better off not wanting high calorie sweets instead of maintaining your sweet addiction by switching to a no calorie or low-calorie replacement. Here are some tips to help you make a change.

  • Eat fresh fruits or fruit salad for desert.
  • Drink fruit juices – unsweetened or mixed half and half with club soda or water
  • Make your own treats. Use half to a third of the amount of sugar indicated in the recipe for muffins, cookies, jams, cakes and pies.
  • Mix plain yogurt with fresh fruit instead of sugary preserves used in fruit flavored yogurt.
  • Eat unsweetened cereals mixed with fruits or raisins instead of sugar.
  • Don’t keep sweets “to have around the house”. By the time the guests arrive, it will all be gone. If you are “dying to have something sweet,” buy one cookie, one small bar of candy, or a mini sweet roll instead of a whole package of something.



Why I Will Never Eat Processed Food Again

We all eat some processed food. However there is a huge deference between natural food which have been processed in some way such as grinding, juicing, creaming, cutting, slicing, and dicing and chemically processed food.  All of these are “mechanically processed” as opposed to “chemically processed”.

Junk food
 Maurice Svay-Junk Food 

If we pack natural ingredients without adding any chemicals, they remain real food. Once foods are chemically processed, made only from refined ingredients  and artificial substances, we get “processed foods”.

What is unique about processed foods is their lack of nutritional value  and  they are unhealthy.

6 Reasons Why I Stopped Eating Processed Food

1. Processed Food Has a High Amount of Sugar and Fructose Corn Syrup

Sugar and its evil twin, fructose corn syrup, have a bad reputation for being harmful to our health especially when consumed in excess. Besides being empty calories, sugar has no essential nutrients. It only provides us with temporary high energy.

Studies show that sugar can have a devastating influence on your metabolism. It can lead to insulin resistance, high triglycerides, increased levels of cholesterol, and accumulation of fat in the liver and abdominal cavity.

Sugar consumption is associated with heart disease, diabetes, obesity and cancer.

Processed foods and sugar sweetened  drinks are not part my diet.

2. Processed Food  Gives You a Quick Fix and Lead To Over Eating

We naturally gravitate towards foods that are sweet, salty, and fatty with an expectation for energy and nutrients,  our basic needs for survival. Food manufacturers are aware of our desire for tasty food. They go to great lengths to make foods as desirable as they can. When I say great lengths I mean just that.

They invest massive amounts of money to make foods very rewarding to our brain, but not to our bodies. This  overpowers our natural desire for natural food.

Our body is a magnificent machine. It has a built in mechanism to regulate and balance how much we eat and how many calories we burn to keep us at a healthy weight.

Processed foods are highly rewarding to our brains and can affect our behavior causing us to eat more until we lose our ability to know when to stop.

3. Processed Food is High On Artificial Ingredients

When you look at an ingredient label of a food that is full of long words you can’t pronounce, the letter “E”, and many numbers,  you know you are looking at a typical processed food. You have no idea what these ingredients are. Many of them are not food. They are artificial chemicals which have been added to:

  • Preserve or increase shelf life

  • Give it color

  • Give it more flavor

  • Add texture

If you see “artificial flavors”,  it might mean that the manufacturer has added more chemicals which it doesn’t have to disclose.

Processed foods are loaded with chemicals, sugar, and vegetable oils which are not healthy to eat. In the long run,  these chemicals accumulate in your body and effect your health in the future.

4. Processed Food is High in Refined Carbohydrates

Carbohydrates divide up the diet gurus in two. One group will swear by having a diet where the majority of our energy intake should be from carbohydrates. The second group recommends to avoid carbohydrates like the plague. However both groups will agree that whole food carbohydrates are preferable to refined carbohydrates.

Refined “simple” carbohydrates (processed) get broken down rather quickly in the digestive tract. This leads to spikes in blood sugar and insulin levels. When blood sugar levels go down a while later, we crave carbs again. This phenomenon is also called the “blood sugar roller coaster”. If you’re on a high carb diet, you know what I’m talking about.

If you’re going to eat carbs, get them from whole, single ingredient foods, not from processed junk foods.

5. Processed Food is Low in Fiber

Fiber, especially soluble ferment-able fiber, is beneficial to a healthy digestive system. It feeds the friendly bacteria in the intestines and functions as a probiotic. Fiber slows down the absorption of carbohydrates making us feel satisfied while consuming fewer calories.

The fiber that is found naturally in foods is often lost during processing or intentionally removed. As a result,  most processed foods are very low in fiber.

6. Processed Food is High in Trans Fats Processed Vegetable Oils

Processed foods are often high in unhealthy fats. They usually contain low grade fats, refined seed and vegetable oils (such as soybean oil) that are often hydrogenated. This turns them into trans fats.

These fats contain excessive amounts of Omega-6 fatty acids, which can drive oxidation and inflammation in the body .

When  fats are hydrogenated, that makes them even worse. Hydrogenated (trans) fats are among the unhealthiest substances you can put into your body.

Adam Green Xocai MXI
Adam Green-flickr

The best way to avoid seed oils and trans fats is to avoid processed foods. Eat real fats like butter, coconut oil, and olive oil instead.

Eat real food

When we replace real traditional foods such as butter, meat, fruits, and vegetables with processed junk foods, we get fat and sick.

Real food is the key to good health. Processed food is not.


Jump Start Your Day With Breakfast

“Too-late-for-breakfast, grab-something-for-lunch, eat-a-big-dinner, and nibble-nonstop-until-bedtime” (Jane Brody’s Good Food Book). Sounds familiar? If you grab something for breakfast on the way out of the house and nibble right up to bedtime, you should know that if you start your day by eating breakfast it could actually help you lose weight, reduce high blood sugar levels, and live longer! That’s what researchers found out about people who ate breakfast almost every day.

Start the day with breakfast

We are probably not going to replenish what we missed at breakfast as the day progresses. So we are likely to develop a deficiency in some very important building blocks in our body like calcium, vitamin C, iron, and thiamin (vitamin B). Now you can get up a little earlier, meditate for 10-15 minutes, eat your breakfast leisurely and only then start your day. Apparently eating breakfast benefits our well-being, our level of energy, and improves our performance on the job. Our blood sugar level is low in the morning since we didn’t eat all night. Our body needs “refueling”. Breakfast supplies our body with some essential nutrients such as protein, calcium, riboflavin, and vitamin C.

Your breakfast should include portions from the 3 major sources of nutrients:

  • Proteins
  • Carbohydrates
  • Fats

Low fat milk, yogurt, cheese, olives, and eggs supply your proteins, calcium, and some fat. Vegetables, bread, fruit and fruit juice contain carbohydrates and vitamin C, an important part of breakfast. Two tablespoons of peanut butter or a tablespoon of olive oil will provide the fat you need.

A recent study in Chicago concluded that a higher protein breakfast is by far the best for reducing appetite in comparison to a higher carbohydrate breakfast. .This makes sense since protein takes longer to digest and ‘slow-releases’ the carbohydrates in breakfast. That is why I always combine protein with carbs for breakfast. As a result, I know that I will eat less at lunch.

Here are four ideas for breakfast:

  1. 1 cup tossed salad dressed with 2 tablespoons of fresh lemon juice and 2 tablespoons of olive oil, 1 hard-boiled/sunny-side up egg, 1 slice whole grain bread dipped in sesame seeds sauce, low-fat yogurt with 1 tablespoon of freshly ground flax seeds or chia seeds, and 1/2 Red grapefruit in season.
  2. Oatmeal breakfast, 1/3 cup oatmeal topped with 1 tablespoon of freshly ground flax seed, 1/2 tsp. Cinnamon. Pour 2/3 cup boiling water, cover and let it sit for 5-10 min. Add 1/3 cup granola on top. join with 1/2 Red grapefruit or 1/2 cup citrus juice.
  3. Fruit bowl with banana, berries, walnuts, ground flax-seeds, and topped with vanilla yogurt.
  4. High fiber cereal topped with fresh fruits like apples, pears, apricots,nuts, and soy-milk.

You get the idea. It’s a mix and match game you play with your  meals, to include all the sources of nutrients and create a complete meal that makes up your breakfast, or any other meal for that matter. Be creative with your most important meal of the day.


I have been successful in my efforts to reverse pre diabetic symptoms for the last 8 years now. It has made a tremendous difference in my life. I eat healthy, I exercise, and I have a lot more energy. I use to weigh 207 pounds, and now I weigh 177 pounds.That’s a loss of 30 pounds!

 Let Your Reach Exceed Your Grasp       

Through time my weight and my blood glucose levels go up and down depending on:

The seasons (I’m slimmer during the summer)
How much I exercise
How well I watch my eating habits.

When I look at myself now, I feel good. My body is slimmer and I feel a sense of accomplishment. I did it. I reached my goal. That feels great!

This whole thing started following a routine visit to our family doctor. My check up included a comprehensive blood work and blood pressure check. I found to have borderline high blood pressure. That was a warning sign as far as the doctor was concern, “There are a few things you must do right away” he said, “Stop using salt and sugar and reduce some weight”.

Well, considering I thought everything was alright with me, the results surprised and alarmed me. I proceeded with a barrage of questions about my course of action, and  the doctor referred me to see a dietitian.

About a week later I received the results from my blood work. The results were OK, but… I should set up an appointment to see the doctor again. “According to the level of glucose in your blood, “you should cut sugar from your diet” he said. My level of glucose was 111 mg/dl which meant that I was already borderline diabetic (pre-diabetic). With a history of diabetes in my family, I must make some lifestyle changes if I want to eliminate the risk of developing Diabetes.

At this point I realized that it wasn’t “Take a pill and go home” type of situation. Just the thought of having my coffee without two spoons of sugar and passing up of sweets and salt got me in a bad mood. The bottom line was, that unless I lose a considerable amount of weight, make some changes in my diet my health is in jeopardy.

After two visits to the dietitian, I had many unanswered questions. I started to devour all the information I could get my hands on about food and nutrition from the books we had around the house and the internet.

To make a long story short, I stumbled upon the mediterranean diet Interestingly enough, the mediterranean diet appeared similar to our daily diet with a major difference. I did eat fruits and vegetables, but I consumed too much sugar and salt. It’s a fact that just about everything in the grocery store has sugar (or sweeteners) and salt (sodium) in it. I added more on top of that! I consumed too much fat, and processed food. The biggie though, was my lack of physical activity, I wasn’t burning hardly enough calories in my daily routine and was gaining weight slowly but surely.

With these findings I embarked on an exciting and challenging journey. It led me to find out what an amazing machine our body is, and when we neglect taking care of it properly we end up paying dearly. I also found out how many people are in the same situation, and how many more people reach this intersection every day. Ultimately it led me to decide to share my experience and my success.