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Get Rid of Your Diabetes

Today, there are at least 20 million people living with diabetes in America and the sad part is that it is possible to prevent and heal pre-diabetes and diabetes type 2 naturally with balanced nutrition, and basic exercise.
People at risk of getting the disease drop by a staggering 60 percent if they manage to lose just 10 pounds by following a healthy diet and engage in regular exercise such as walking, according to a report published in the New England Journal of Medicine. (May 3, 2001).

This term means that you are at risk for getting type 2 diabetes and also heart disease.
The good news is if you have pre-diabetes you can reduce the risk of getting diabetes type 2 and even return to normal blood glucose levels if you follow the guidelines in this article.

Type 2 diabetes
Formerly called adult-onset diabetes, this is the most common form of diabetes. This form of diabetes usually begins with insulin resistance, a condition in which the body cannot use insulin properly. People can develop this type of diabetes at any age and is usually associated with today’s modern lifestyle of fast food, stress and no exercise.
Being overweight and inactive increases the chances of developing type 2 diabetes dramatically. Traditional treatment includes taking diabetes medicines, aspirin daily, and controlling blood pressure and cholesterol with prescription drugs.
But with modest weight loss and moderate daily physical activity, you can delay or even prevent type 2 diabetes and lead a normal life. Lets look at a few steps you can use straight away in your daily life that will make a big difference to your condition.

Strength Training – Researchers have reported a 23% increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

Nowadays you do not have to live in a gym to put on functional muscle. Short High Intensity sessions performed once a week is all that is required to improve glucose metabolism and lose weight.

The strength training technique I use requires just twenty to thirty mins per week. Gone are the days of the five-day a week program with 6 to 12 sets per body part that, method has never worked. One short intense strength-training workout a week will elevate your metabolism more than you ever thought possible.

The two main components of this technique are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional lean muscle and improve glucose metabolism.

Nutrition – The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you’ll need to go for. Bulk foods that fill you up and don’t fill you out, foods that are low in fat and sugar which
aren’t refined should be the ideal.

Small frequent meals should be consumed during the day each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken on a daily basis. A high quality broad-spectrum vitamin and mineral supplement should also be taken on a daily basis.

As before get the calories from high quality food but if you can’t, utilize a blender to make concoctions from skim milk with whatever additives you want to use, just as long as you keep count of the calories for your daily total.

Now use these blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day. The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week.

Exercise – Fat is burned from the body when cells oxidize to release energy in the form of exercise. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The key to effective aerobic training that burns off maximum fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the Gym.
You can do a lot to lower your chances of getting diabetes. By exercising regularly, reducing fat from your diet and losing weight can all help you reduce the risk of developing type 2 diabetes.

Diabetes Type 1 and Type 2 Weight Loss Nutrition

If you have diabetes you have to be very careful about what you eat. You need to take extra care in managing your blood glucose levels. You can do this by eating healthy, watching your diet, taking medication prescribed by a physician and getting proper exercise.

What foods should you eat? There is a food pyramid for people with diabetes. The Diabetes Food Pyramid divides food into six groups. At the top of the list is fats sweets and alcohol. Since this is the smallest group this tells you to eat very little from this section. The next group is milk, meat, meat substitutes and other proteins. On the pyramid 2 to 3 servings of milk is suggested and 4 to 6oz of meat/protein is mentioned. Then you have your vegetables and fruits. Veggies choose at least 3-5 servings per day and fruits choose at least 2-4 servings a day. The last group which you should eat the most of is breads grains and other starches. You can check with your doctor to get a copy of the diabetes food pyramid to learn more about the correct servings and portion sizes for you.

What is Type 1 Diabetes? This type of diabetes was previously known as juvenile diabetes and is typically diagnosed in children and young adults. The body does not produce insulin. What is insulin? It is a hormone needed to convert starches, sugar (glucose) and other foods into energy. Energy is needed for daily life activities. Type I Diabetes is a chronic condition with no cure, but the outlook for people living with this disease is far better than it was 20 years ago. There has been much advancement in medicine, research and patient education reducing disabling complications and extended the expectancies of life to those without diabetes. In other words people with diabetes 1 can live just as long as people without diabetes with the proper treatment and educating themselves on this disease.

What is Type 2 Diabetes? With type 2 the body does not produce enough insulin or the cell just simply ignores the insulin. Type 2 is the most common form of diabetes. You need insulin in order for the body to be able to use sugar. The basic fuel for your cells is sugar. Insulin takes the sugar from the blood into the cells. When glucose does not go into the cells but builds up in the blood instead it can cause problems. The problems it can cause are over time high glucose levels could hurt your heart, kidneys, nerves and eyes. What are the most common symptoms for adults with Type II Diabetes? The answer is fatigue, blurred vision, thirst and excessive urination. Do you think you may be diabetic? Check with your doctor. With type II diabetes minor weight loss can greatly improve your blood glucose levels.

So remember if you have diabetes please be under a doctors care. Watch what you eat. Limit your sweets, fats and alcohol. You can still eat good tasting foods and there are many diabetic food recipes on the internet. Get on a doctor approved exercise program and keep track of your glucose levels. Learn all you can about your condition so you can take control of it instead of the disease controlling you.

Foods that control diabetes

In 1550 BC, the famous Ebers Papyrus advised treating diabetes with high fiber wheat grains. Not much has changed since then. Plant foods are the drug of choice for treating diabetes. There are large numbers of scientific research findings to confirm the effectiveness of plant foods in managing this disease. Through the centuries, more than 400 plants have been identified, used, and prescribed as diabetic remedies.

Raw onions and garlic have been long been favorite anti-diabetic drugs in Europe, Asia and the Middle East. The vegetable bitter gourd and the herb ginseng have been widely used for treating diabetes since the ancient time in India and China. Common mushroom is widely used in parts of Europe to lower blood sugar. Barely bread is a popular treatment for diabetes in Iraq. Other foods, used in different countries, in the treatment of diabetes include beans, cabbage, cinnamon, coriander seeds, cucumber, fenugreek seeds, Indian gooseberry and lettuce.

All these foods have anti-diabetic properties. Scientific research has confirmed that most of these foods, or their compounds, either lower blood sugar, or stimulate insulin production. Some of the more important foods that help to lower blood sugar or stimulate insulin production in diabetes patients are discussed here.

Artichoke is a tuberous root with a top like a sunflower. This vegetable contains good amounts of potassium, a fair amount of calcium and some iron and sulphur, all of which are needed by the body for maintaining good health.

Artichoke is beneficial in the treatment of diabetes because of its high insulin content. A fully ripe artichoke is said to contain more than two percent of insulin. Ripe artichokes are generally available only during autumn or fall. The insulin is converted into sugar in winter. Artichokes are most effective when eaten raw in salads. It cooking is required; they should be boiled, unpeeled, in a small quantity of water for about 10 minutes. Artichokes can be effectively combined with other vegetables.

Increase Your Training Intensity – Partial Repetitions

You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.

In an earlier article I outlined the ways in which you can intensify your training. Here we’ll focus on the role that partial repetitions have to play in intensifying the training effect.

One of the biggest dangers confronting serious bodybuilders is the tendency to overtrain. Bodybuilders at the advanced level must resist the temptation to seek improvement by simply adding more exercises or extra workouts to an already demanding schedule.

One way to maintain progress yet avoid overtraining is to make constructive use of partial repetitions. This allows the introduction of additional intensity without adding significantly to the duration of training. To get the most out of partial repetitions you should follow these simple steps:

1. Use a much heavier weight than you would for the full range version of the same exercise.

2. Perform partial reps only from the halfway stage or mid-point of the exercise.

3. Use this method primarily on lagging body parts.

4. Perform only one exercise for one set per body part.

5. Use only as a supplement to full range movement exercises, not instead of.

Instantly Increase Your Strength On Every Back Exercise

Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise you perform? Sound too good to be true? I speak the truth, my friend, and the reality is that if you aren’t utilizing this basic piece of gym equipment you’re missing out on some serious muscle size and strength gains. What tool am I talking about?

A pair of lifting straps!

This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment. The purpose of lifting straps is to “eliminate” your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms.

Why is this so valuable?

Picture this scenario…You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. You’re forced to stop the set because your forearms reached muscular failure.

What exactly happened here?

Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. This is not a good thing!

Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern.

The main argument against lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size. Let’s get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick.

The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size. If you aren’t using lifting straps already, get on it! You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price!

Basics Of Bodybuilding

Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.

The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions.

As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique.

Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you not work a particular muscle group more than twice per week.

The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest.

The following are some basic exercises for the major muscle groups.


1. Flat Bench Press
2. Dips
3. Incline Bench Press


1. Squats
2. Straight Leg Dead Lifts
3. Leg Press


1. Pull ups
2. Barbell Rows
3. Deadlifts


1. Curls
2. Incline curls


1. Lying Tricep Extensions
2. Close Grip Bench Press


1. Military Press.

Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis.

Use Superset To Build Big Muscles

If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn’t you superset like them since you have seen that super setting can help you build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset…..etc. We will discuss just these 3 of the more popular supersets in this article.

• Antagonistic Muscles Superset

An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

• Pre-exhaustion Superset

In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

• Post – Exhaustion Superset

Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 – 3 months and watch your muscles explode with big massive muscle growth.

Lower Body Exercises For Beginning Bodybuilders

The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later.

The muscles of the lower body can be divided into five groups:

1. Quads – this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension.

2. Hamstrings – these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls.

3. Gluteals – these are the muscles that make up the buttocks.

4. Hip flexors – these are the small muscles at the front of the pelvis that allow you to raise your legs to the front.

5. Calves – these are the two muscles found in the lower leg.

For beginners these muscles should be exercised as follows:

1. Leg press – 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree.

2. Leg extension – 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads.

3. Hamstring curl – 3 sets of 10-15 reps. This exercise isolates the hamstrings.

4. Standing calf raise – 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle.

5. Seated calf raise – 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Prescribed foods for diabetic patients

French bean

French bean is one of the most commonly used vegetables all over the world. There are several varieties, the most widely used being the French bean, is also known as common or kidney bean.

Beans are high in carbohydrates and fiber. They should be eaten liberally to keep diabetes under control.

A decoction prepared from the beans is an excellent remedy for diabetes. This decoction is prepared by boiling 60 grams of fresh kidney bean pods, after removing their seeds, in four liters of water on a slow fire for four hours. It is then strained through fine muslin cloth and allowed to stand for eight hours. One glass of this decoction every two hours during the day is recommended. This treatment should be continued for four to eight weeks along with the prescribed diet restrictions. The decoction must be made fresh every day, as it loses it medicinal value after 24 hours.

The juice extracted from French beans is also valuable in controlling diabetes. It stimulates the production of insulin. This juice is generally used in combination with the juice of Brussels sprouts. The patient must, however be on a controlled diet.

Dr. James Anderson of the Human Nutrition Research Center of the US Department of Agriculture insists that the same foods that lower cholesterol and fight heart disease are also excellent for diabetics, who are at high risk of heart disease. This puts foods like beans that are high in soluble fiber in “highly recommended” category. Dr. Anderson quotes confirm that high fiber foods significantly reduce blood sugar along with cholesterol.


Lettuce belongs to that group of vegetables that contain three percent or less of carbohydrates. It is among the important foods that can be prescribed for diabetes. Diabetics can use it freely.


The onion has been used as a treatment for diabetes since ancient times. Recent research studies have proved that this pungent vegetable can lower blood sugar in diabetes. In recent investigations in India, scientists fed onion juice and whole onions in does of 25 to 200 grams to a group of diabetics and found that the greater the dose, the faster the decrease in blood sugar levels. It made no difference whether the onion was eaten raw or cooked. It was found that the onion affected the liver’s metabolism of glucose, or release of insulin, or prevented the destruction of insulin.
The probable active hypoglycaemic substances in the onion are allyl, propyl, disulphide and allicin. In fact, as early as 1923, researchers had detected the blood sugar lowering properties of onion. And in the 1960s, scientists isolated anti-diabetic compounds from onions, which are similar to the common anti-diabetic pharmaceuticals that are used to stimulate insulin synthesis and release.

Soya bean

Soya bean is one of the most nutritious foods of the great value in the treatment of diabetes. The journal of the American Medical Association quotes from an article by Dr. Christian Becker published in an authoritative German Medical journal. In this article, Dr. Becker points out that the Soya bean bread is a valuable food for diabetics. It contains very little starch, but is rich in fat and protein, both the excellent quality. Soya bean has steadily grown in importance from a therapeutic point of view, since 1910 when studies indicated it to be a valuable part of diabetic diet. Its usefulness in diabetes is attributable not only to its richness in protein and its palatability, but also to its ability to cause, in some unexplained way, a reduction in the percentage and the total quantity of urinary sugar in diabetes patients on the usual dietary restrictions.

Glycemic index diets can help to control blood sugar level

Study published in the American Journal of Clinical Nutrition findings are that assessing a meal using the glycemic index, which lists the quality of carbohydrates contained in many common foods, appears to be a good way to predict the effect a meal will have on blood sugar levels,this is important information for diabetes patients.

Dr. Thomas M. S. Wolever, of the University of Toronto and colleagues examined whether overall carbohydrate content and glycemic index of individual foods, as given in published tables, determined the effects of a realistic mixed meal on the blood sugar in normal subjects.

The team measured the responses to six test meals in 16 subjects in Sydney and eight meals in 10 subjects in Toronto, and then pooled the results. The meals varied in amount of calories, protein, fat, available carbohydrates and glycemic index score.

The blood sugar and insulin responses to the Sydney test meals varied over a 3-fold range. For the Toronto test meals, the blood sugar responses varied over a 2.4-fold range.

The team found no correlation between the blood sugar levels and fat or protein content of the test meal, but there was a significant correlation with carbohydrate content and glycemic index alone, which accounted for 88 percent of the variation in the blood sugar response.

This findings show that the glycemic index works and diabetes patients can use glycemic index diets but should be monitored and use thier prscribed theraphy.