The link between Diabetes and Fitness

A lot of my recent blog posts have been focussing on diabetes. Since this is a fitness blog I hope you have made the link between diabetes and fitness. For those of you who have not, I will be outlining the link between the two in this article.

1) THE CAUSES OF DIABETES:- As I discussed in my article on the causes of diabetes it is currently unknown what causes the various types of diabetes. However, type 2 diabetes is associated with a number of risk factors including inactivity and obesity. Both of these risk factors can be eliminated by doing more exercise and eating more healthily. In other words you can reduce your risk of developing type 2 diabetes by becoming a fitter person.

2) PRE-DIABETES:- Pre-diabetes is effectively an early indicator of type 2 diabetes. If you are diagnosed with pre-diabetes you are still have the opportunity to take preventative action before full type 2 diabetes develops. But what is this preventative action? Yes, you guessed it - a healthy diet and regular exercise. So not only is improving your fitness an excellent way to reduce your risk of developing type 2 diabetes but it is also a fantastic way to stop any symptoms that do manifest from developing further.

3) TREATING DIABETES:- There are a number of treatments for diabetes. Some diabetics may require insulin injections or medication. However, all diabetics can benefit from regular exercise and a healthy diet. Regular exercise helps you keep your blood sugar under control, improves your body’s sensitivity to insulin and helps you maintain a healthy weight. Eating a healthier diet can also help you keep your diabetes under control with an increasing amount of evidence suggesting that certain types of food (including fibre, fruit and vegetables) can assist in keeping your blood sugar levels normal.

There is still a lot to learn about diabetes. Very little is known about the exact causes and at the moment there are no effective cures. However, the information that we do have presents a strong link between diabetes and fitness levels. By improving your fitness levels and leading a healthier lifestyle, you can seriously reduce your chances of developing diabetes. Even if you are already diabetic, improving your health and fitness can significantly reduce the impact that diabetes has on your life. Whatever your current situation is, the evidence we do have regarding diabetes presents another compelling case for improving your fitness levels.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

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7 Types of Damage Caused by Diabetes

As regular readers of this blog probably know by now, diabetes develops either when your body stops producing insulin or your body’s cells stop responding to insulin. As a result your body struggles to convert blood sugar/glucose into energy and your blood sugar levels start to rise. Over time these high blood sugar levels cause damage to your blood vessels, nerves and organs. In this article I will be outlining the main areas of your body that diabetes can cause damage to and discuss how this damage can be avoided.

1) THE HEART:- If you suffer from diabetes then unfortunately you have an increased chance of suffering from heart disease also. The reason for this is that high blood sugar levels can damage your blood vessels and restrict the flow of blood to your heart.

There are a number of symptoms related to heart disease which you should try to look out for. These include:

- Breathlessness.
- Chest Pains.
- Irregular Heartbeats.
- Swollen Ankles.

To reduce your risk of contracting heart disease you must first make sure that you are treating your diabetes effectively. After you have done this you should also consult your doctor to see if there is anything else you can do. Quitting smoking, reducing your alcohol intake and maintaining a healthy weight all contribute to a reduced risk of heart disease.

2) THE KIDNEYS:- Diabetes can cause damage to the kidneys with this type of damage being commonly known as diabetic nephropathy. The kidney’s main function is to filter waste products from the blood and if the blood vessels in the kidneys become damaged, the kidneys function less effectively. In the worst cases diabetic nephropathy can lead to kidney failure, although this is very rare.

To treat diabetic nephropathy, you again need to be treating your diabetes effectively. The next step after this is to get your blood pressure checked because hypertension (high blood pressure) is known to accelerate diabetic nephropathy. If you have high blood pressure also then you will need to consult your doctor who will be able to give you advice on treating high blood pressure.

3) THE EYES:- As I mentioned when discussing the symptoms of diabetes, diabetics are at risk of diabetic retinopathy. This occurs when the light sensitive tissues on your retina become damaged by the high levels of glucose in your blood. Over time this can cause your vision to become blurred and in the worst cases lead to complete loss of vision. People with diabetes are also twice as likely to develop cataracts (when the clear lens of the eye becomes clouded) and glaucoma (when the optic nerve of the eye becomes damaged).

To reduce the risk of getting eye damage you need to keep your diabetes under control and also have yearly eye examinations, so that if any eye damage does develop it can be treated in the early stages. If the eye damage gets too serious it can be treated through surgery in most cases.

4) THE NERVES:- Poorly controlled diabetes can lead to nerve damage which contributes to diabetic neuropathy (a nerve disorder caused by diabetes). There are a number of types of neuropathy including:

- Peripheral Neuropathy:- Nerve disorders associated with the feet, toes, lower and upper legs, the hands and the arms.
- Autonomic Neuropathy:- Nerve disorders affecting the bowel, the bladder, the digestive system, perspiration and sexual response.
- Proximal Neuropathy:- Nerve disorders affecting the hips, buttocks and thighs.
- Focal Neuropathy:- Nerve disorders which rapidly affect a nerve or a group of nerves.

The symptoms of diabetic neuropathy vary depending upon the type and the individual. Some people will experience no symptoms at all. Others will feel numbness, tingling or pain.

To prevent diabetic neuropathy you need to keep your blood sugar levels stable by managing your diabetes properly. This will help to keep your nerves protected. More specific treatments may also be used for specific types of neuropathy.

5) THE FEET:- Peripheral neuropathy is one of the most common types of diabetic neuropathy and it very often affects the sensory nerves in the legs and feet. If the nerves in your legs and feet become damaged, your feet usually become numb meaning that cuts and sores often go unnoticed. On top of this, the blood vessels in your legs and feet can become damaged by the high levels of glucose in your blood, meaning that the blood supply to the feet is restricted. Therefore, these unnoticed cuts and sores take longer to heal and are more likely to become infected. If they do become infected this can lead to further complications and in the worst cases amputation may be necessary.

To prevent damage to the feet a number of precautions are required. First, you should make sure that you are taking good care of your feet. Your footwear should be comfortable, your nails should be cut regularly and your feet should be washed daily. Secondly, you should inspect your feet daily to identify any cuts, sores, bruises or ulcers. If you find any these should be treated by yourself or your doctor as soon as possible. Thirdly, you should have a regular foot examination performed by a professional. They may be able to detect foot problems which your daily inspection has missed. Finally, you need to keep your diabetes under control. This will reduce your risk of developing foot complications as your nerves will be more receptive to feeling and the blood flow to your feet will be improved.

6) THE GUMS:- The blood vessel damage caused by diabetes can weaken the gums and make them more susceptible to infections. On top of this, high levels of glucose in the mouth fluids encourage bacteria to grow.

There are a number of symptoms related to gum infection which you should look out for. These include:

- Bleeding of the gums that is stimulated by brushing or flossing.
- Constant Bad Breath.
- Loose Teeth.
- Puss in between the teeth or gums.
- Receding Gums.

However, for the most accurate diagnosis you should consult your dentist. If you are diagnosed with gum disease then they will be able to advise you on the most effective treatment.

To reduce your risk of developing gum disease you need to keep your diabetes under control and combine this with a good oral health routine. Daily brushing and flossing can significantly reduce the chances of gum disease developing.

7) THE SEXUAL ORGANS:- Diabetes can affect the sexual organs of both men and women. Diabetic neuropathy in men can lead to the erectile tissue becoming damaged, ultimately causing erectile dysfunction. According to Diabetes.co.uk nearly one third of male diabetics suffer from erectile dysfunction. Damage to the blood vessels also puts female diabetics at risk of vaginitis (inflammation of the vagina), cystitis (inflammation of the bladder lining) and limited clitoral stimulation during sex because of the limited blood flow.

In the majority of cases, damage to the sexual organs can be reduced through stricter treatment of your diabetes. In fact, many of the above problems will disappear with better diabetes management. However, if you are on top of your diabetes and still experiencing problems with your sexual organs you should consult your doctor. They will then be able to determine the probable cause and give you further advice and treatment.

I hope this article has shown you just how serious diabetes can be. I’m not trying to use scare tactics but if you don’t stick to an effective diabetes treatment plan you can cause a lot of damage to your body. The majority of this damage can be avoided completely if you stick to a healthy diet, exercise regularly and follow a sensible diabetes treatment plan in order to keep your blood sugar levels under control.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

Sources:
Blood Sugar/Glucose Information (Wikipedia)
Diabetes Complications Information 1 (Diabetes.co.uk)
Diabetes Complications Information 2
Diabetes and Sex Information (Diabetes.co.uk)
Type 1 Diabetes Complications (NHS Direct)
Type 2 Diabetes Complication (NHS Direct)

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If you liked this article and want to find out more about reducing the damage caused by type 2 diabetes you should try Patrick ‘The Diabetic Warrior’ Lecky’s Heal Diabetes Now Membership site. As a member you will recieve one 6-8 page downloadable PDF lesson every 9-10 days for a full year. Each lesson is packed full of proven natural healing content from Patrick himself:

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6 Steps for Treating Diabetes Effectively

My last few articles have discussed the various types of diabetes, aspects of diabetes and a number of treatments for diabetes. In this article, I am going to bring this information together and explain how you can treat diabetes effectively.

Diabetes (whatever the type) is essentially caused by your body not getting enough insulin a hormone which helps the body convert blood sugar into energy). This is usually a result of; your cells becoming resistant to insulin, your pancreas (a gland which produces a number of vital hormones) not producing enough insulin or a combination of both. This lack of insulin causes large fluctuations in your blood sugar/glucose (your body’s primary source of energy) levels which can lead to the development of further symptoms. Therefore, the key to controlling your diabetes is to control your blood sugar levels. But how do you do this? Like with most things, there is not one set answer. There are actually a number of things you need do to keep your blood sugar levels within a normal range. In the list below I have outlined the main things you can do to keep your blood sugar levels normal and keep your diabetes under control:

1) MONITOR YOUR BLOOD SUGAR LEVELS:- Keeping a check on your blood sugar levels is essential, whatever type of diabetes you may have. Regular blood sugar testing will allow you to see if your blood sugar is staying within normal levels and check how well your body is responding to your current diabetes treatments.

The frequency with which you need to check your blood sugar levels will depend entirely on you and your diabetes. Typically, type 1 diabetics will need to check their blood sugar levels more often (up to five times per day) whereas type 2 diabetics will only need to check once every few days. However, remember that this is only a general rule and you should seek the advice of your doctor to get more accurate advice.

There are a number of tests which allow you to monitor your blood sugar levels. The most convenient of these is the random blood glucose (RBG) test which can be performed using a portable blood glucose monitor. This will allow you to test your blood sugar levels whenever and wherever you want. Normal blood sugar levels are generally as follows:

- Between 70 and 130 milligrams per decilitre (mg/dL) before eating.
- Less than 180 mg/dL after eating.
- Approximately 140 mg/dL just before going to bed.

Normal blood sugar readings suggest that your diabetes is under control and your diabetes treatments are proving effective. However, blood sugar readings that are consistently above normal levels indicate that your current diabetes treatments are not working effectively. In this case you should notify your doctor immediately because your diabetes is not under control and could become hazardous to your health if not treated quickly.

2) MODIFY YOUR DIET:- Modifying your diet is probably the most effective natural treatment for diabetes. Your body gets glucose from the food you consume, so it makes sense that by choosing your food more carefully you can have greater control over your blood sugar levels. To keep your blood sugar levels within control the following dietary changes are recommended:

- Eat smaller meals more often.
- Control your daily caloric intake.
- Eat a balanced diet consisting of 45%-65% carbohydrates, 15%-20% proteins and 20%-35% fats.
- Moderate your intake of sugars and simple carbohydrates.
- Increase your intake of fibre.
- Eat at least five portions of fruit and veg per day.
- Reduce your salt intake.
- Reduce your alcohol consumption.

As you can see there’s nothing too drastic here. In fact most of the changes would be made as part of normal healthy diet. However, by implementing them you can reduce your body’s resistance to insulin and keep your blood sugar levels much more stable.

3) DO MORE EXERCISE:- Exercise helps control your diabetes in a number of ways. Firstly, exercise makes you burn more glucose for energy and therefore is an effective way to keep your blood sugar levels under control. Secondly, it can improve your body’s sensitivity to insulin according to this this article. Finally, exercise helps you keep your weight under control which according to this article from DLife further improves your body’s sensitivity to insulin.

For best results you should try to exercise regularly (at least 3 or 4 times per week) and perform a combination of cardiovascular exercise (e.g. cycling, swimming, jogging) and resistance training (e.g. bodyweight training, weight lifting). However, when exercising make sure that you keep yourself hydrated, check your blood sugar levels regularly and have a quick supply of glucose and insulin to hand in case your blood sugar change rapidly.

4) USE INSULIN IF NECESSARY:- Insulin helps your body use blood sugar for energy and in doing this helps keep your blood sugar levels under control. If you have type 1 diabetes you will need to take insulin because your body can no longer produce it. 40% of type 2 diabetics require insulin, so if you have type 2 you may be able to get by without it. The best way to determine whether or not you need insulin is to consult your doctor.

There are lots of different types and brands of insulin available but they all fall under four main categories:

- Rapid Acting Insulin:- This type of insulin reaches the blood 15 minutes after injection and peaks 30 to 90 minutes later. It can last for up to 5 hours.
- Short Acting Insulin:- This type of insulin reaches the blood 30 minutes after injection and peaks 2 to 4 hours later. It can last between 4 to 8 hours.
- Intermediate Acting Insulin:- This type of insulin reaches the blood 2 to 6 hours after injection and peaks 4 to 14 hours later. It can last for 14 to 20 hours
- Long Acting Insulin:- This type of insulin reaches the blood 6 to 14 hours after injection and does not peak (or peaks very slightly 10 to 16 hours after injection). It can last for 20 to 24 hours.

Since each individual responds to insulin differently there is no set rule for the type of insulin you use or the frequency with which you administer it. You will need to consult your doctor to decide upon which insulin type is suitable and how often you will need to take it.

Injection is the most common way to administer insulin. However, research into diabetes has meant that a number of alternatives are becoming available including:

- Insulin Inhalers:- Insulin inhalers are a realistic alternative to insulin injections. However, the increased cost of insulin inhalers means (at present) they have failed to gain the popularity of insulin injections.
- Insulin Jet Injectors:- These devices send a fine spray of insulin through the skin using high pressure air.
- Insulin Pumps:- These programmable devices allow multiple insulin injections to be administered automatically in accordance with your daily regime.
- Oral Insulin:- It is difficult to administer insulin orally because the body’s digestive system breaks it down before it reaches the bloodstream. However, a number of advances have been made and according to this article oral insulin may soon be a reality.

When taking insulin you need to take a number of precautions. First, you need to make sure that it does not interact with any other medications you are taking. This article provides a list of medications that are known to interact with insulin but you are advised to also consult your GP. Secondly, you need to make sure that you do not overdose on insulin. Taking too much insulin causes hypoglycaemia (extremely low blood sugar levels) for which the symptoms range from mild (dizziness, headaches, sweating) to serious (coma, seizure).

5) ALWAYS CARRY FAST ACTING CARBOHYDRATES:- Just as insulin is necessary for lowering your blood sugar levels, fast acting carbohydrates may be needed to raise your blood sugar levels if they get too low. Apart from overdosing on insulin your blood sugar levels also become low if you eat too little, consume too much alcohol and sometimes following exercise.

Fast acting carbohydrates are simply carbohydrates which enter your bloodstream quickly. Sources include; sugar, fruit and glucose tablets. You should always carry some with you so that you are prepared should your blood sugar levels drop.

6) TRY ALTERNATIVE NATURAL REMEDIES:- Natural remedies are not a substitute for diet, exercise and possible insulin injections. However, they can be an effective supplement to your existing diabetes treatment. There are lots of natural remedies for diabetes that have been suggested. For example, fish oils are believed to improve the body’s response to insulin and massage can improve circulation which relieves a number of diabetic complications.

For the majority of people, treating diabetes will mean that lifestyle changes are necessary. However, that does not mean diabetes has to control your life. You will have to do some exercise, you will have to monitor your blood sugar levels, you will most probably have to alter your diet and you may have to take insulin. This change will be difficult in the beginning but as you get your diabetes under control it will become easier.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

Sources:
Blood Sugar/Glucose Information (Wikipedia)
Diabetes and Blood Glucose Information (Diabetes.co.uk)
Diabetes and Blood Glucose Monitors Information (Diabetes.co.uk)
Diabetes Causes and Risks Information (DLife)
Exercise and Insulin Sensitivity Information (Diabetes Care Journals)
Hypoglycaemia Information (Net Doctor)
Insulin Information (Wikipedia)
Insulin Side Effects Information (Diabetes.co.uk)
Oral Insulin Information (Diabetes.co.uk)
Pancreas Information (Wikipedia)

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Manage Diabetes with Exercise

In my previous article I discussed how important diet can be when controlling your diabetes. However, exercise can also be a very important factor when treating diabetes. In this article I will discuss how exercise can help control your diabetes, the precautions you should take when exercising and finally which exercises are the most effective at fighting diabetes.

So how does exercise help control your diabetes? Well it actually helps in multiple ways. I have outlined three of the most important below:

1) BETTER BLOOD SUGAR CONTROL:- When you exercise you need more energy. Your muscles burn glucose to get this energy and as a result your blood sugar levels are reduced. Therefore, exercise can act as an effective substitute for insulin. In fact in certain cases involving type 2 diabetics, exercise has removed the need for insulin injections and medication completely.

2) IMPROVED INSULIN SENSITIVITY:- According to this article, exercise can improve insulin sensitivity in type 2 diabetics. Since one of the primary problems amongst diabetics is the body not getting enough insulin, this is another fantastic way in which exercise can help control your diabetes.

3) IMPROVED WEIGHT CONTROL:- Exercise helps you to lose weight in two ways. Firstly, cardiovascular exercise burns extra calories both during and after your workout. According to this article you can burn up to 15% more calories in the 48 hours following a cardiovascular workout. That means by doing a cardiovascular training session every other day you can be constantly burning up to 15% more calories, plus you will burn even more calories when you are actually doing the exercise.

Secondly, resistance training can help you lose weight because muscle requires more calories to maintain than fat. By increasing your muscle mass through resistance training you can increase the total amount of calories your body burns each day. The actual amount of calories muscle burns has been heavily exaggerated in the past but according to this article a pound of muscle can burn around 6 calories per day compared with a pound of fat which burns 2 calories per day.

Combining cardiovascular training with resistance training can therefore be a very effective way to burn excess calories and control your body weight. But why is this important for your diabetes? Well according to this article from Dlife excess body fat makes your body more resistant to insulin so keeping your body fat levels under control is essential if you want to stay on top of your diabetes.

As you can see exercise can be a really effective form of diabetes treatment. Not only does it help lower your blood sugar levels but it also improves your body’s resistance to insulin and helps keep your body weight under control. However, there are a number of precautions that you need to take before starting your exercise program:

1) MONITOR YOUR BLOOD SUGAR LEVELS:- As I have already stated, exercise can help reduce your blood sugar levels which is generally a good thing for diabetics. However, this is not always the case. If you have not eaten enough or you have taken insulin or medication prior to exercising, your blood sugar levels may be low already. In this instance, exercise could lower your blood sugar to hypoglycaemic levels. Furthermore, intense exercise can actually have the opposite effect by causing your body to release stress hormones which increase blood sugar levels. Therefore, it is highly important that you monitor your blood sugar levels before, during and after exercise.

2) CARRY GLUCOSE AND INSULIN:- You should carry glucose and insulin at all times when exercising because (as outlined above) your blood sugar levels can fluctuate massively. Intense exercise can cause your blood sugar levels to rise rapidly meaning you may require insulin or medication. Contrastingly, prolonged exercise can cause your blood sugar levels to fall meaning that you may need a quick fix of glucose during or after exercise.

3) STAY HYDRATED:- Dehydration can cause your blood sugar levels to rise and affect your performance whilst exercising. Therefore, it is highly important that you drink lots of water to keep yourself hydrated throughout your workout.

4) CONSULT YOUR DOCTOR:- It is recommended that you talk to your doctor before embarking on any exercise program BUT it is even more important when you are suffering from diabetes because the consequences of not exercising properly can be much more severe. Make sure that you inform your doctor of the type of exercise program you wish to participate in and ask them if there are any additional precautions that you should take. They will then be able to tell you if you need to combine any foods and/or medication with your exercise plan and provide further recommendations to allow you to exercise safely.

So now that you know the benefits of exercise and the precautions to take you should be ready to get started. But how much exercise should you be doing and what types of exercise are best? Ideally you should try and do at least 30 minutes of exercise each day. If this is not possible try and make sure you are doing at least 30 minutes of exercise every other day. The actual exercise (as I have mentioned above) should be a combination of cardiovascular exercise and resistance training:

1) CARDIOVASCULAR EXERCISE:- This type of exercise focuses on improving your aerobic fitness which increases the amount of oxygen that is delivered to your muscles and allows them to work for longer. Cardiovascular exercise is also a great way to stimulate the burning of glucose (which lowers your blood sugar levels) and control your weight (which makes your body more receptive to insulin). When it comes to cardiovascular exercise you have many choices including; jogging, walking, swimming, cycling and team sports.

2) RESISTANCE TRAINING:- This type of exercise focuses on strengthening the muscles, either through bodyweight training or through the use of weights (in the form of free weights or machine weights). Apart from increasing your muscle mass and helping you control body fat levels, resistance training has also been linked with the treatment of diabetes. According to the study in this article 16 weeks of resistance training produced improvements in glucose control amongst Hispanic men and women, that were so significant they could be compared with taking diabetes medication.

Along with diet, regular exercise is a great way to treat diabetes naturally. By doing a combination of cardiovascular training and resistance training you can really keep your condition under control and maybe even remove the need for insulin injections or medication completely. As long as you stick to your program, exercise regularly, stay sensible and take the necessary precautions, exercise can be a great weapon in your fight against diabetes.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any lifestyle changes you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

Sources:
Blood Sugar/Glucose Information
Diabetes and Exercise Information
Does Exercise without Weight Loss Improve Insulin Sensitivity?
Exercise for Diabetics Information
How Many Calories Does Muscle Really Burn?
Hypoglycaemia Information
Insulin Information
Type 2 Diabetes and Exercise Information

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500 Delicious Diabetic Recipes

My last few posts have discussed diabetes in detail so I thought today I would give you all a relevant freebie which is not quite so information intensive.  Plus, my last post was 8 Ways to Manage Diabetes with a Healthy Diet so I thought that now would be the perfect time to give this freebie away.  The freebie is an ebook that I put together entitled 500 Delicious Diabetic Recipes.  The ebook does exactly what it says, providing readers with 500 (well 515 actually) diabetic recipes.  Whatever you want to eat there should be a recipe for you here, whether it be beef, chicken, pasta, rice, cookies or cakes.

Here’s a few sample recipes from 500 Delicious Diabetic Recipes:

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1) MEATLOAF

1 1/2 lb. lean ground beef
1 beaten egg
2 tbsp. chopped onions
1 c. allspice
1 c. corn flakes
1/4 c. water
1/2 tsp. sage
1/2 tsp. garlic

Mix egg, water and corn flakes; let set for 10 minutes.  Mix with meat and remaining ingredients.  Pack into an oiled loaf pan.  Bake at 350 degrees for 1 hour.  Yields 9 servings.  Exchanges: 1 serving = 3 lean meat and 1 fat.  Calories per serving = 186.  Carbohydrate = 2.6 grams.  Fat = 14.8 grams.  Protein = 21.4 grams.  Sodium = 45 milligrams.  Cholesterol = 86 milligrams.

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2) CHOCOLATE CHIP COOKIES

1/4 c. margarine
1 tbsp. granulated fructose
1 egg
1 tsp. vanilla extract
3/4 c. flour
1/4 tsp. salt
1/2 c. mini semi-sweet chocolate chips

Cream together margarine and fructose, beat in egg, water and vanilla.  Combine flour, baking soda and salt in sifter.  Sift dry ingredients into creamed mixture, stirring to blend thoroughly.  Stir in chocolate chips.  Drop by teaspoonsful onto lightly greased cookie sheet about 2 inches apart.  Bake at 375 degrees for 8 to 10 minutes.  Makes 30 cookies.

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3) CHICKEN BREASTS WITH CARROT AND ZUCCHINI STUFFING

2  small (whole) skinless, boneless chicken breasts
1 c. carrots, shredded (about 2 sm.)
1 c. zucchini, shredded (about 1 med.)
1 tsp. salt
1/4 tsp. poultry seasoning
1 envelope chicken-flavored bouillon
1/4 c. water

In medium bowl, combine carrots, zucchini, salt and poultry seasoning.  Spoon about 1/2 cup mixture into each pocket (each breast should open similar to a butterfly); secure with toothpicks.  In place chicken in a Med size skillet, sprinkle with bouillon.

Add water to skillet and cook over medium high heat, heat to boiling.  Reduce heat to low; cover and simmer about 40 minutes or until chicken is fork tender.  Remove toothpicks.  Makes 4 servings, 180 calories per serving.

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4) MOLTED VEGETABLE SALAD

1 pkg. sugar-free lemon Jello
2 c. boiling water
2 tbsp. lemon juice
2/3 c. cabbage, chopped
2/3 c. green pepper, chopped
2 slices pimiento
Lettuce leaves

Dissolve gelatin in boiling water and stir until completely dissolved.  Add lemon juice, add chopped vegetables and chill.  Slice when firm and serve on lettuce leaves with low-calorie dressing.  This recipe may be a free food.  It is 20 calories and has large amounts of vitamins A and C.

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5) LO-CAL CHEESE CAKE

12 oz. low fat Ricotta cheese
4 eggs, separated
3/4 c. Fruit Sweet
Grated peel of 1 lemon
3 graham crackers, finely crushed
12 oz. low fat cottage cheese
2/3 c. non-instant milk powder
5 tbsp. lemon juice or to taste
2 tsp. pure vanilla
Butter or oleo for pan

Put cheese in process with egg yolks and Fruit Sweet and blend.  Add milk, powder and process until smooth.  Add vanilla, lemon juice and peel to cheese mixture.  Blend until smooth.  Beat egg whites until frothy, then add to the processor and blend for about 2 seconds, until mixed.  Butter the bottom and 1/2 way up the sides of a 9″ springform pan.

Pour the graham cracker crumbs into the pan and shake until buttered area is coated.  Leave any extra on the bottom.  Pour cheesecake mixture into pan and bake at 350 degrees with a pan of water in the oven to prevent drying.    Bake for 45 minutes or until inserted knife emerges clean.  Cool.  May serve with Wax Orchards All-Fruit Fanciful preserve of your choice.  Variations:  All cottage or all ricotta cheese may be used.  For standard cream cheese cake, substitute 24 ounces cream cheese, 3 eggs, 1/2 cup powdered milk and 2/3 cup Fruit Sweet.  Adjust lemon.

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Some tasty stuff I’m sure you’ll agree.  If you want to download all 515 tasty diabetic recipes then click the link below.  Also don’t forget that the ebook comes with full giveaway rights so if you want to pass it on to your friends, family or website visitors please do so.

Click Here to Download 500 Delicious Diabetic Recipes!

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8 Ways to Manage Diabetes with a Healthy Diet

This is yet another article I wrote when the Free Fitness Tips blog was just a baby. It is also another article which I have decided needs a rewrite. Partly, because I feel it could be written with a lot more detail and partly because some of the statements were just plain wrong. In particular, this one sticks out;

“Specifically, diabetics need to avoid refined sugar which is found in candy, cookies, cake, chocolate and donuts. Refined sugars enter the bloodstream and release insulin, which causes your glucose levels to go sky-high. Unfortunately, if you are diabetic then these foods will be on your list of things to avoid. ”

At the time I thought this was true because (as I discussed in my previous article on the causes of diabetes) a common misconception is that sugar can cause diabetes. Being a beginner I failed to do my research properly and did not check if this rumour was true. Now I am a little more experienced at blogging and I have properly researched the topic I know that diabetics can have sugar and in fact sometimes need it if they are experiencing hypoglycaemia. Anyway, the article has now been rewritten and should not contain any more blatant, factual errors (fingers crossed). Please read on and enjoy the new, improved version of ‘Managing Diabetes with a Healthy Diet’…

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One of the most effective ways to manage your diabetes (whatever the type) is through a healthy eating plan. The food you eat can have a major influence on your blood sugar levels and because of this diet is a key way to keep your diabetes under control. A common misconception regarding diabetes diets is that they have to be restrictive and complicated. However, the reality is that you can eat a variety of foods as part of a diabetes diet, so long as they are eaten in moderation and regular meal times are adhered to. In fact most parts of a diabetes diet are identical to a normal healthy eating plan. In this article I am going to explain the key role food can have in controlling your diabetes and help you create a healthy diabetes diet.

As I mentioned in the above paragraph, what you eat can have a large impact on your diabetes both in the short term and the long term. Eating too much food at once can cause your blood sugar levels to rise and potentially cause hyperglycaemia (higher than normal blood sugar levels). Contrastingly, going too long without food can make your blood sugar levels drop dramatically causing hypoglycaemia (lower than normal blood sugar levels) (for more information on hyperglycaemia and hypoglycaemia you can read my article on diabetes symptoms). In the long term, what you eat also has an impact on your overall body fat levels. Controlling your weight is a key part of controlling your diabetes (particularly type 2 diabetes) because fatty tissue increases your body’s resistance to insulin. So to summarise, by eating poorly you can potentially cause your blood sugar levels to fluctuate massively, aggravating your diabetes in the short term and further increase your body’s resistance to insulin in the long term. However, by eating more healthily you can stabilise your blood sugar levels, reduce your body fat levels, (allowing your body to become more receptive to insulin) and keep your diabetes under control in both the short term and the long term.

So you are now probably wondering what exactly constitutes a healthy diabetes diet? Well to be honest there is no exact answer to this question. A common belief used to be that controlling your intake of carbohydrates was the key to controlling your diabetes. However, this idea neglected the fact that protein and fats can be converted into glucose and therefore have an impact on blood sugar levels too. It is now believed that eating a healthy, well balanced diet is the best way to combat diabetes and you can do this by sticking to the following guidelines:

1) EAT SMALLER MEALS MORE FREQUENTLY:- Just as eating mini meals frequently can boost your metabolism it can also help control your blood sugar levels. When we eat food it is converted into glucose which is then released into the blood stream. Eating a lot of food in one sitting causes a surge in blood sugar levels. Non-diabetics can get away with this surge because their bodies can produce additional insulin (a hormone which helps the body convert glucose into energy) to cope. However, diabetics do not have this safety mechanism. By eating smaller meals you can avoid any rapid increases in blood sugar levels and by eating more frequently you can stop your blood sugar levels getting too low (because the food will give your body a regular supply of glucose). The combination of these factors means that blood sugar levels remain much more stable when eating small, regular meals instead of less frequent, large meals.

2) CONTROL YOUR DAILY CALORIES:- Apart from controlling your blood sugar levels it is also important to keep your weight under control if you have diabetes. According to Dlife excess body fat can aggravate your condition further because fat cells have fewer insulin receptors than muscle, fat cells interfere with the breaking down of blood sugar and the more fat cells you have the greater number of cells your pancreas has to supply with the limited amount of insulin available. Therefore, minimising your body fat levels can greatly reduce the severity of your diabetes.

To begin this process you first need to see your doctor and ask him what the ideal weight is for your condition. Once you have your ideal weight you then need to calculate your basal metabolic rate (BMR) (which you can do using this BMR calculator). Your BMR will tell you approximately how many calories are required to maintain this ideal weight.

Once you have this information you then need to formulate your daily eating plans around it. Now you do not have to count every single calorie that goes into every single meal. However, you do need to have a general understanding of the calories contained in the food you are eating. In the beginning it will be quite tough and you will probably have to keep a check on your calories BUT in a few weeks you will develop an understanding of how many calories are in everything you eat and you will start to know how much food you can eat each day.

3) EAT A BALANCED DIET:- This phrase is bounced around the weight loss community quite a lot and there are a number of different interpretations. In this instance I am referring to a balanced diet in the sense that it incorporates all of the three major food groups; carbohydrates, proteins and fats. According to Mayo Clinic a balanced diabetes diet should include:

- Carbohydrates: 45%-65% of your daily calories.
- Proteins: 15%-20% of your daily calories.
- Fats: 20%-35% of your daily calories.

So for a person who has a BMR of 2000 calories it is recommended that 900-1300 of these calories come from carbohydrates, 300-400 of these calories come from proteins and 400-700 of these calories come from fats.

4) MODERATE YOUR INTAKE OF SUGAR AND SIMPLE CARBOHYDRATES:- For a long time it was believed that sugar could cause diabetes and that diabetics should avoid sugar completely. However, research has shown that sugar does not cause diabetes and also that it does not cause blood sugar levels to rise any more rapidly than other carbohydrates (such as potatoes, bread and rice). Even so diabetics still need to moderate their intake of sugars because sugars usually have a very low nutritional value and could be better replaced with more nutritious complex carbohydrates.

This is quite a difficult concept to explain but I’m going to try. Let’s say you have 5 cups of tea each day and in each cup you put 2 heaped teaspoons of sugar (making a total of 10 heaped teaspoons of sugar per day). Each heaped teaspoon of sugar contains approximately 25 calories, so from this sugar you are getting 250 calories per day (10 heaped teaspoons multiplied by 25 calories per heaped teaspoon). Now throughout the day you also snack on 3 slices of brown wholemeal toast because you get hungry between meals. Each slice of toast contains approximately 80 calories, so from this brown toast you are getting 240 calories per day (3 slices of toast multiplied by 80 calories). Your doctor tells you that to maintain a good weight for controlling your diabetes you need to drop 250 calories per day. Which one would you choose? If you drop the bread you are going to feel hungry for most of the day. If you drop the sugar your tea may not taste as good but you will not feel any more hungry. The bread has a higher nutritional value than the sugar and is a more effective use of the 250 calories.

Using this above example you can see why it is advisable to moderate your intake of sugar as part of a calorie controlled diet. But how much sugar is acceptable? Well according to Health Castle you can safely consume up to 10% of your daily calories from sugar (which translates to between 15%-20% of your daily carbohydrates). However, the key phrase here is UP TO 10%. If possible you should use 10% as an upper limit and try to keep your sugar intake below this level on certain days. The rest of your carbohydrates should come from complex carbohydrates such as; wholemeal bread, wholegrain cereal, fruits and vegetables.

5) INCREASE YOUR FIBRE INTAKE:- Fibre makes your bodies digestive system work harder which burns more calories and makes it easier to keep your weight under control. Furthermore, according to this study from the Internet Health Library a diet which is high in fibre can actually help control blood sugar levels. Participants in the study were put on a diet which contained a moderate amount of fibre (24 grams daily) for 6 weeks and then put on a high fibre diet (50 grams daily) for 6 weeks. The results showed that the high fibre diet reduced blood sugar levels by 8.9% more than the moderate fibre diet. Fibre also has many other benefits for your body so increasing your intake makes sense. Dietary sources of fibre include; wholegrain cereals, fruits, nuts and vegetables.

6) EAT AT LEAST FIVE PORTIONS OF FRUIT AND VEGETABLES EACH DAY:- A number of the above points have mentioned that you should try to make sure the majority of your carbohydrates have a high nutritional value. Well fruits and vegetables fit the bill perfectly here. Most varieties are packed with nutrients and they are also usually high in dietary fibre. By eating at least five different varieties of fruit and vegetable every day you will provide your body with lots of essential nutrients and find it much easier to keep your body fat levels under control.

Furthermore, new research suggests that fruit and vegetables may actually prevent diabetes. According to this study the Mediterranean diet (which includes a high number of fruits and vegetables) could be linked with the prevention of type 2 diabetes. Although, the results of the study were not conclusive it is highly likely that the fruit and vegetable component of the Mediterranean diet had an impact on the results and further suggests that fruit and vegetables are a valuable part of a diabetes diet.

7) CUT DOWN ON THE SALT:- According to the American Diabetes Association a high intake of salt is linked with hypertension (high blood pressure). Unfortunately, people with diabetes also have a greater chance of developing hypertension than non-diabetics. Putting the two together further increases the risk of high blood pressure developing. High blood pressure seriously increases your chances of heart disease and stroke, plus it can cause significant damage to all your major organs. Therefore, if you want to reduce your chances of developing this condition you need to cut back on the salt. The recommended intake is about 6g per day so you should try and stick to this.

MODERATE YOUR ALCOHOL INTAKE:- Alcohol is OK in moderation with some research even suggesting that moderate consumption can have a positive impact on your health. However, excessive consumption of alcohol can be damaging to your health and aggravate your diabetes. Most alcoholic beverages are full of sugar and simple carbohydrates and provide little nutritional value. Furthermore, alcohol reduces the level of glucose in your blood and can cause hypoglycaemia when consumed excessively. Men should try to limit their intake to 3 units per day or 21 units per week whilst women should stick to 2 units per day or 14 units per week.

Although the exact causes of diabetes are not fully known, it is universally agreed that diet has a large impact on both the development and management of the disease. A diabetes diet does not have to be restrictive, complicated and boring. In fact most of the suggested changes in this article are standard parts of a healthy diet. By making these changes to your diet you can take control of your diabetes and hopefully start to notice significant improvements.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. Before making any changes to your diet you should always seek your doctors advice. If you have any concerns regarding any form of diabetes then you should speak to your doctor right away.

Sources:
Blood Sugar/Glucose Information
BMR Calculator
Diabetes Diet Information
Diabetes Diet Basics
Fat and Diabetes Information
Fibre and Diabetes Information
Hyperglycaemia Information
Hypertension Information
Hypoglycaemia Information
Insulin Information
Managing Diabetes with your Diet
Mediterranean Diet reduces Type 2 Diabetes
Salt and Diabetes Information
Sugar and Diabetes Information 1
Sugar and DIabetes Information 2
What Causes Diabetes?

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If you are looking for additional information on controlling your diabetes with diet you may be interested in Toma’s Diabetic Diet. This 144 page ebook explains how to select proper glycemic foods, which foods can lower your blood glucose and much more.

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The Symptoms of Diabetes

This is another article that I wrote when the Free Fitness Tips Blog was just getting started. However, after reviewing it I have decided it is due for a significant rewrite. So here is the new and improved version of ‘The Symptoms of Diabetes’…

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As I have discussed in my previous diabetes articles the symptoms of diabetes are often quite difficult to notice. However, if you know what to look for you have a much greater chance of identifying the symptoms. In this article I am going to discuss with you the major symptoms of diabetes and explain why they occur.

1) HYPERGLYCAEMIA (High Blood Sugar/Glucose):- Hyperglycaemia occurs when your blood sugar (the body’s main source of energy) levels become higher than normal, usually due to a lack of insulin. Insulin helps the body convert blood sugar into energy. If the body is not getting enough insulin this blood sugar cannot be broken down and instead stays in the blood stream, causing blood sugar levels to rise.

Hyperglycaemia can also be caused by eating too many sugars and carbohydrates (which release extra glucose into your blood stream), failing to exercise (which can reduce the effectiveness of insulin) and by being physically or mentally stressed (which can lead to the body producing extra glucose).

Blood sugar levels are said to reach hyperglycaemic levels when they are consistently above 126 milligrams per decilitre (mg/dL). When your blood sugar reaches hyperglycaemic levels the following symptoms may develop:

- Blurred Vision.
- Increased Hunger Levels.
- Increased Need to Urinate.
- Increased Susceptibility to Infection.
- Increased Thirst Levels.
- Nausea.
- Weakness/Tiredness.
- Weight Loss.

Hyperglycaemia can affect all diabetics and can be managed in two ways, depending upon the severity of the condition. Mild hyperglycaemia can usually be self treated by injecting insulin. More serious hyperglycaemia can lead to diabetic ketoacidosis and hyperosmotic non-ketotic acidosis (HONK) (see below for further details) for which you will need urgent hospital treatment.

2) HYPOGLYCAEMIA (Low Blood Sugar/Glucose):- Hypoglycaemia occurs when your blood glucose levels drop to lower than normal levels, usually because there is excessive insulin in your body. The presence of this extra insulin means that too much glucose is converted into energy and as a result your blood sugar levels start to decline.

Hypoglycaemia can also be caused by not consuming enough calories to meet the body’s energy requirements, either on a day to day basis or before exercise (your body burns extra calories during exercise so you need to make sure these additional calories are made available in the foods you eat prior to exercising). Alcoholic beverages also lower blood sugar levels and excessive alcohol consumption often causes hypoglycaemia.

Blood sugar levels are said to be hypoglycaemic when they are consistently below 70 mg/dL. When your blood sugar drops to hypoglycaemic levels the following symptoms may develop:

- Blurred Vision.
- Coma.
- Confusion.
- Convulsions
- Dizziness.
- Fatigue.
- Hunger Pangs.
- Increased Heart Rate.
- Paleness.
- Shaking.
- Sweating.
- Weakness.

Hypoglycaemia can affect all diabetics but it is more prevalent in people suffering from type 1 diabetes because they have to inject insulin regularly. If they inject too much insulin this often causes hypoglycaemia. Mild hypoglycaemia can normally be self treated by consuming approximately 10g - 20g of sugar. Glucose tablets are available for this specific purpose. More serious hypoglycaemia will often lead to a loss of consciousness and requires medical attention. In this case paramedics will often inject glucagon to raise blood sugar back to normal levels.

3) DIABETIC KETOACIDOSIS (DKA):- Diabetic ketoacidosis occurs when there are a high concentration of ketone bodies in your blood stream. When your body does not get the glucose it requires (usually because of a lack of insulin) it starts to break down fat and muscle for energy instead. Ketones (fatty acids) are released into the blood stream when fat is broken down for energy. If your body uses fat for energy over a prolonged period, these ketones build up in your blood stream and this leads to a state of diabetic ketoacidosis.

The main cause of diabetic ketoacidosis is a lack of insulin which means the body cannot break down glucose properly and so it is forced to turn to fat and muscle for energy. However, it can also be brought on by illness and infection.

The symptoms of diabetic ketoacidosis include:

- Abdominal Pain.
- Confusion.
- Fruity Smelling Breath (similar to the smell of nail polish remover).
- Hot and Dry Skin.
- Loss of Appetite.
- Vomiting.

All diabetics can suffer from diabetic ketoacidosis but it is much more prevalent amongst type 1 diabetics, especially when they fail to inject insulin regularly. Unlike hyperglycaemia and hypoglycaemia, there are no mild forms of diabetic ketoacidosis. It is a very serious medical condition and needs to be addressed immediately. Untreated diabetic ketoacidosis can be fatal so if you notice any of the symptoms described you must seek immediate medical treatment.

4) HYPEROSMOTIC NON-KETOTIC ACIDOSIS (HONK):- This is a type of diabetic coma also known as nonketotic hyperosmolar coma, nonketotic hyperglycaemia and hyperosmolar hyperglycemic nonketotic coma (HHNKC). It is brought on by a lack of insulin in the body which causes glucose levels to rise excessively. The body responds by passing more urine to remove this excessive glucose from the blood. Failure to consume enough fluids can lead to extreme dehydration and eventual hyperosmotic non-ketotic acidosis.

Like with diabetic ketoacidosis, the main cause of hyperosmotic non-ketotic acidosis is a lack of insulin. However, it can also be triggered by illness or infection. The symptoms of hyperosmotic non-ketotic acidosis include:

- Dry Skin (that does not sweat).
- Fever with a Temperature.
- Hallucinations.
- Increased Thirst (which does not disappear despite adequate fluid consumption).
- Sleeplessness.
- Weakness in one side of the body.

Hyperosmotic non-ketotic acidosis can affect all diabetics but is more common amongst type 2 diabetics. Like with diabetic ketoacidosis, it is a very serious condition and requires immediate hospital treatment.

5) PERIPHERAL NEUROPATHY:- Peripheral neuropathy describes the loss of nerve functions in the arms and/or legs. It is usually brought on by nerve damage caused by diabetes. However, it can also be caused by alcoholism, exposure to poisons (usually from certain medication), other diseases (including kidney disease and liver disease), pressure on the nerves (especially when the peripheral neuropathy is affecting a single nerve) and vitamin deficiency (with vitamin B being particularly important for nerve health).

The major symptoms of peripheral neuropathy include:

- Extreme Sensitivity to Touch.
- Lack of Co-Ordination.
- Numbness and Tingling in your Hands and Feet (which may spread upwards into your arms and legs).
- Sharp, Jabbing Pains.

Peripheral neuropathy can affect all diabetes sufferers and the symptoms can range from mild to severe. Peripheral neuropathy can usually be managed by eating a healthy diet which is high in B vitamins. However, painkillers may also be used for treatment if the condition starts to cause prolonged pain.

6) DIABETIC RETINOPATHY:- Diabetic retinopathy describes damage to the blood vessels of the light sensitive tissue located on the retina. This damage is caused by high blood sugar levels which initially cause the lens in your eye to swell (and may lead to blurred vision) and eventually cause permanent damage to the capillaries which supply your retina with blood.

The symptoms of diabetic retinopathy include:

- Blurred Vision.
- Dark Streaks which Block your Vision.
- Floating Spots in your Vision.
- Loss of Vision.
- Poor Night Vision.

All diabetics are susceptible to diabetic retinopathy. The symptoms can be reduced by managing your diabetes effectively, eating a healthy diet and exercising regularly. However, for severe diabetic retinopathy corrective laser surgery may be required.

As you can see there are a lot of potential symptoms that can act as warning signs for diabetes. Generally, any symptoms develop gradually in type 2 diabetics and much more rapidly in type 1 diabetics. However, many of the symptoms are not caused exclusively by diabetes. Even if your blood sugar levels are low or your vision is blurred, this does not necessarily mean that you have diabetes. The only way to be sure is to get tested by your doctor. They will be able to make an accurate diagnosis and confirm whether you have pre-diabetes, gestational, type 1 or type 2 diabetes.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. If you have any concerns regarding any form of diabetes you should seek the advice of your doctor immediately.

Sources:
Blood Glucose/Sugar Information (Wikipedia)
Diabetes and Hyperglycaemia Information (Diabetes.co.uk)
Diabetes and Hypoglycaemia Information (Diabetes.co.uk)
Diabetic Ketoacidosis Information (Yahoo Health)
Diabetic Retinopathy Information (Mayo Clinic)
Glucagon Information (Wikipedia)
Hyperglycaemia Information (NHS Direct)
Hypoglycaemia Information (NHS Direct)
Hyperosmotic Non-Ketotic Acidosis Information (Diabetes Wikia)
Insulin Information (Wikipedia)
Peripheral Neuropathu (Mayo Clinic)

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Testing for Diabetes

I originally published this blog post on October 16th 2007. However, since then this blog has come along way and so has my writing (or at least I hope it has). After re-reading some of my initial posts I identified this one as a post that I could improve a lot. So without further ado, please read the new, improved version of ‘Testing for Diabetes’.

Diabetes is a disease which develops when the cells in your body are no longer getting enough insulin (a hormone which helps your cells convert glucose into energy). There are a number of causes which vary depending upon the type of diabetes. There are also a number of symptoms which can indicate that you are suffering from diabetes. However, the problem with these symptoms is that in a lot of cases they are quite hard to spot. The only way to be certain that you have diabetes is to get yourself tested by a qualified medical practitioner. There are a number of tests available and whilst there is no universal standard by which diabetes is measured, certain tests have become more popular than others. In this article I will discuss 6 tests that can be used to look for diabetes.

1) FASTING PLASMA GLUCOSE (FPG) TEST:- This test measures glucose (the body’s main source of energy) levels in a person’s blood following a period of fasting (not eating). It is one of the most popular diabetes tests but is only given to non-pregnant adults. Therefore, it can be used to test for pre-diabetes, type 1 diabetes and type 2 diabetes BUT it cannot be used to test for gestational diabetes.

You will usually have to fast for eight hours prior to the FPG test. Following your fast a blood sample will then be taken (usually from a vein in your arm). This blood sample will then be use