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Tuesday, March 5, 2013

Ways to Control Your Sugar


If you're diabetic, one of the main things you need to do is to control your sugar. You can count carbs, avoid your favorite foods or take more medication. But if you want to skip all that, I have three easy steps to help you control your sugars.

1) Aim for five: try to get five servings of fruits and vegetables in your diet every day. Almost all fruits and vegetables are low in carbohydrates. Even the ones that are higher in carbohydrates often have a lot of fiber and many vitamins and minerals. By incorporating five servings of fruits and vegetables into your diet every day, the majority of your food now become vitamin rich and low-carb. Just count to five.

2) Stick to the water: if you focus on drinking lots of water every day, you won't drink ones that are laced with sugar. Things like juice, coffee, soda and alcohol contain many sugars and little to no nutritional value. Water and unsweetened tea naturally have no sugars or carbohydrates. Try some herbal teas or a large glass of water with a little squeeze of lemon. They are refreshing and delicious.
3) Go for 100%: grains can be one of the biggest sources of carbohydrates in your diet. Simply removing white breads and pastas will limit most of the sugars you eat. If you do choose to eat grain products, make sure it is 100% whole grain. This means it has all the healthy fibers and bran and all of the vitamins and minerals. 100% whole-grains are also digested slower and release the sugars slower. They have more taste and are better for you.

These three tips in your diet will go a long way to helping control your sugars. In the long run, this can lead you to less medication, a healthy life and a longer life. These three things are some of the biggest changes my clients make in their lives and many of them completely reverse their diabetes.
Here's a great recipe to incorporate all three of these tips: Ratatouille.

In a large pan or slow cooker, slowly cook down a large tomato, zucchini, eggplant, onion and mushrooms in just a little water or broth. You can also add peppers and any other garden vegetable. Season with parsley, chervil, and rosemary.

Make a crusty loaf of 100% whole grains for dipping into the juices. Serve with a large glass of water with a sprig of mint in it. It's easy and really delicious.

Christina Major is the Naturopathic Doctor and Holistic Nutritionist of Crystal Holistic Health Consulting. Crystal Holistic Health helps people, especially women, who have Type II Diabetes, High Cholesterol and High Blood Pressure lower their numbers, get off medication and increase their energy so they can save money, take back control of their lives and improve the health and happiness of their families. You can get a free report on health at
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