Diabetic Dieting Principals

Diabetic dieting principles

Diabetic Dieting PrinciplesDiabetic dieting principles are not about doing without and starving they are about being aware of the type of foods you are putting in your mouth and, in fact, most people eat more rather than less. Many people benefit from a detox diet, unfortunately, the short term detox diet is harsh and very hard to follow. A healthy way of detoxing is to choose a 28 day plan. What most people don’t realise with a 28 day detox diet is the fact they often eat more than they did before.

Before deciding whether a detox diet is going to work for you, you need to be honest with yourself. If you’re not honest with yourself then you won’t know whether this diet will help you and you may embark on yet another diet that doomed to failure before you begin. The questions you need an honest answer to our these.

Do you feel tired all the time?

How many times have you dieting to lose weight but failed to keep it off long-term?

How many times have you looked at a magical slimming formula?

How many years is it since you got into your wedding suit or wedding dress?

Do you  weigh yourself every day and get depressed?

Do you ever weigh yourself?

Have you got an exercise bike languishing on your premises and unused?

How many times do you feel guilty when you eat? When you feel guilty about your food choices does that create another spiral of guilt eating?

Although the answers to these questions may be depressing thinking about them especially if you answer yes to most of them may inspire you to try something else.

It is a spiral bad eating habits. Any form of bad eating habits which are consistent is disastrous for everyone but especially for diabetics. Who was the last person you knew who consistently out too much salad. Now you’re getting to see what I mean loads of people me included having the past the whole package of donuts in one sitting! There will be a few of you reading this who will be saying “what only one?”

Many of you will know the feeling you get up in the morning determined to eat the right things. You know what they are, your diabetic nurse has driven them into you hundreds of times. Before you turn around you have a cup of coffee with cream and sugar in front of you. As you start to drink, after all it’s only one cup of coffee, you have put a couple of pieces of toast into the toaster. When they come out you mindlessly slather on a mountain of butter and some sugary toppings such as honey or jam. And of course, you can’t eat all of this without another cup of coffee. Before you finish breakfast you are already starting the day with a massive guilt complex.

Diabetic dieting principles

When you are at work mid-morning and you have the opportunity to eat a donut or a pastry or some other equally sweet concoction there is no incentive at all to stop doing it because you’ve already had a bad morning. This carries on throughout the day until eventually you fall into bed feeling that you are disgusting and weak.

What you are in reality is human! All of us have days like that. Even Leo who was the most discipline reformed diabetic I know has some days when he eats all day. However, he doesn’t tend to compound the problem by eating a massive amount of sugary things. Every morning he has a cooked breakfast which includes bacon or sausage, an  egg or maybe two if he’s hungry, he has either boiled mushrooms or grilled tomatoes with this and they cover half his plate he also has a piece of fish. Every morning he has half a piece of toast. This toast is always multigrain and wholemeal and he never has anything on it. He uses the tomatoes to lubricate the toast or he puts the scrambled eggs on the toast or the fried eggs.

As you can see, this isn’t great food for a detox diet it has to salt in either the bacon or the sausage and both are processed foods. The idea of a detox diet would be that you would avoid alcohol and processed foods for the whole month. It also means no caffeine and no dairy. Some people find in the first few days that they have a headache which is usually down to giving up caffeine cold turkey. That’s the downside the plus side is that most people lose about 3 kg or 5 pounds and never feel hungry.

The biggest difference though usually most people find they feel energised. I make sure I do a complete detox diet for two weeks every year. However, if I haven’t the time when I have been eating too much rich food or drinking a little too much then I just detox for a few days. Next week, for instance, looking at my diary I find that I have a dinner date with friends which will involve too much alcohol and probably a mountain of pasta (that is because it is the one food that Leo cannot eat even wholemeal pasta senses sugar levels through the roof, so I only eat it on high days and holidays when I’m out and he’s not there). I also have a business meeting in a posh hotel which will certainly mean a few treats and also I have dinner with my brother. Knowing that this is coming up this week I followed a detox diet for five days and next week I will have alternate days. The day before going out and enjoying myself I will detox and will be detoxing in between.

That will make a huge difference to my life! What it does mean is that I won’t feel guilty. I know I can eat and drink what I want to do in those three days because I have prepared for them beforehand. I won’t lose weight, but I won’t gain any either.


All About Detoxing

I used to think that I knew all about detoxing, it’s not hard is it you just eat lettuce leaves and starve.In fact, I could not have been further from the truth. I was very lucky a friend gave me her detox diet which she had followed for a month and still dropped a dress size even though she had fallen off the wagon a few times.When I looked at what she could eat I was amazed at the range of food that she could eat and also the quantities. I realised that there was no way you were going to be hungry on this detoxification diet. There was a downside for me I had to give up caffeine for a month and that was very hard, but I could have fruit smoothies which were wonderful and after a few days I stopped feeling deprived.

What is detoxing?

Anything harmful in your body is called a toxin. Your body can and will cope with toxins it’s what it is designed to do. However, sometimes the body is overloaded and it cannot flush out the poisons as fast as you are putting them in. When this happens your body reacts by feeling drained of energy your skin and hair become lacklustre and dry rather than growing, and you may bloating or gas.Detoxing is the process of giving your body a helping hand to get rid of the poisons.

What are toxins?

Can be naturally produced within the body, for instance, carbon dioxide enters the body within the air you breathe. They can enter the body as chemicals through your skin such as cleaning products. There are other pollutants such as cigarette smoke, exhaust fumes, everyday household chemicals and detergents, toxic metals in the environment such as lead and also sometimes in the air and water. Added to this are the chemicals added to processed foods. If it any wonders that sometimes your body gets overloaded?

How does your body detoxify?.

Your body has many ways OF purifying your system, but the primary organs are the liver, kidneys, skin, lungs and that gut.

The liver.

This is your body’s most efficient processing plant its primary function is to make safe all of the harmful substances in our bodies. Once the liver has done this it sends the toxins to the kidneys lungs skin and bowels to eliminate from the body. All of this is done by enzyme function and you have thousands of them. These enzymes don’t work properly without correct nutrients and these must be eaten or taken as supplements

Foods that help your liver work to optimum capacity

All the cruciferous vegetables are brilliant for your liver these include cabbage, Brussels sprouts, kale, broccoli and cauliflower an ideal diet will include at least one of these foods every day. Garlic, onions and leeks all contain sulphur which help mop up the toxins. Tomatoes, peppers, blueberries and carrots, as well as lemons, are also great.

Supplements for the liver

milk thistle, artichoke extract, garlic capsules, dandelion and fennel seeds.

All about detoxing

The kidneys

when the body breaks down proteins from your blood sends them in the form of urea to your kidneys which will add it to urine so it’s expelled from your system. Believe it or not every hour the kidney uses 7 L or 12 pints of water another reason why drinking water helps the kidneys to work at their best.

Foods that help your kidneys work to optimum capacity

water, all fruits and vegetables as well as herbal teas and parsley tea.

Supplements to help your kidneys

dandelion, horsetail, goldenrod, cranberry and celery seeds.

The Gut

your intestinal  system processes the toxins itself, but it also helps to push indigestible foods such as soluble fibre which mops up some of the toxins and sends them to the bowel once in the bowel they attacked by good bacteria and eliminated from your body in your faeces.

Foods that help the gut

all fruit and vegetables are good for you but for the got all berries, prunes apples and dried fruit are brilliant as is broccoli, cabbage and carrots. Flaxseeds and linseeds are good as are beans and lentils. Oats are a superfood if you are not gluten intolerant if you then substitute barley.

Supplements that help the gut

fibre supplements include psyllium. Probiotic supplements encourage the growth of new friendly bacteria. Aloe Vera and chlorella are also good.

The skin

the skin plays a huge part in getting rid of toxins it uses both your sweat and skin oils in the form of seben  to get rid of dry skin cells.

Foods that helps the skin function

water, fruit and vegetables and flax seeds., Essential oils Such as flax oil, pumpkin seed oil, walnut oil or blended essential oils.

Supplements to help your skin function as the detoxifying organ.

Ginko Biloba, essential fatty acid supplement such as evening Primrose oil or flaxseed oil, antioxidant supplements and goldenseal root.

Lymphatic circulation

the limb system is the body’s ultimate drainage system because it deals with particles and waste products which are too large to enter the bloodstream pass directly to your lymph nodes to be processed from your cells. Once cleaned up they return to the bloodstream whether taken to the liver complete detoxification.

Food to assist your lymphatic system to work.

Water, Echinacea and sarsaparilla root.

There are no supplements that specifically assist the lymphatic system, but you can have a manual lymphatic drainage massage or dry skin brushing to improve lymphatic circulation. Also Epsom salts in the bath help.

The lungs

the lungs have to deal with all the waste toxic gases left after we have breathed in oxygen.

Foods that help your lungs.

All fruits and vegetables assist you longs to function especially blueberries, apples, blackberries, raspberries and onions.

Supplements to help you lungs


How does a detox diet work?

The ultimate aim of detox is to encourage your body to eliminate old toxins in your system.

Eating the right foods encourages your body’s natural detoxification process

eating organic food is helpful, but eating the right types of foods is more important.

Reducing emotional and physical stress your life

introducing supplements and herbs that support liver function and assist the body to detoxify.

beginning a gentle exercising program

Reducing addictive substance such as nicotine caffeine and alcohol. Cutting out foods and drink add to your toxic overloads such as processed sugar, saturated fats salty foods and chemical additives

do’s and don ts when detoxifying

don’t feel the need to do everything at once, introduced changes gradually. If you smoke and need to stop then deal with that one obstacle first. Cutting out caffeine and alcohol and all the other changes is just too much for your body to take at once and you are setting yourself up for failure. If you can only cope with one thing at a time only attempt to do one thing time.

Before starting any detox diet program you should consult a doctor especially if you have any allergies. If you are pregnant you need to take extra nutrition advice. It goes without saying that if you have any medical condition you should check your health professional before beginning any sort of diet

The Essential Basics of Nutritional Healing For Diabetics.

Nutritional Healing For Diabetics

Nutritional Healing For Diabetics.Sometimes the basics of Nutritional Healing For Diabetics  are overlooked in this highly technological age, yet we cannot get away from  the fact that what we put in out mouths has a direct impact on the way we feel, and if we do it for long enough our health. Granted it is too simplistic to say we are what we eat, but what we eat does contribute directly to how we are. If you doubt that statement go to the local park and have a look at five year olds after they have had a massive sugar hit. they are chasing around like the road runner on steroids.

When you cure your diabetes through diet and exercise or just diet then you have allowed your body to heal itself . In doing so you have forced your body to confront the cause of diabetes and not just the symptoms. A side effect of this is the fact that other additional health problems such as high cholesterol, heart disease and the risk of a stroke, all of these diminish in direct proportion. Your doctor should show you a graph where you can see this happening, it is quite something to watch.

As your body undergoes nutritional healing there are other changes happening that perhaps might not be so noticeable or spectacular but non the less indicate an improvement in your overall health. Opportunist infections are diminished as are some of the side effects or complications of diabetes. You overall skin tone improves, your eyes will be brighter and your concentration improves.

It is important to realise that holistic nutritional healing deals with the whole body, you can’t instruct your body to just heal a broken arm, and ignore the massive migraines.  Also everyone is an individual and it is important to realise that you have to listen to your body – there is no one solution fits all in health ever, whatever your medical advisors will tell you. Everyone’s body chemistry is absolutely unique unless of course they are an identical twin, in which case they share it with the twin, this arises from genetic factors and constitution and environment. However, nothing is written in stone. Just because you have a family history of a disease does not mean that you will inherit it even if your twin does.

Incredibly you can as an identical twin share the same genetic makeup and have an identical environment all your life and not have the same health. It is not entirely known why this is, but it can only be a belief system. It may be that one thinks okay it happened to every one of my family, they are all diabetics, but I am going to nourish my body and be well. If you think that chances are you will be right.

As Henry Ford once said

“Whether you think ou can or you can’t chances are you are right !”

Nutritional Healing For Diabetics

Although the treatment may well be different and you will have to listen to your own body and build up a sense of awareness of what is going on in your body, the factors that led you to be diabetic will have had several factors which are in common with most diabetics. No one is born with type 2 diabetes you develop it in the course of your life.

Modern nutritional therapists believe that  most states of ill health are brought about by four main factors, when they have not been caused by accident or trauma.

The Four Main Courses of Nutritional Ill Health

  1. Hypochlorhydria – Insufficient Stomach Acid
    Insufficient Stomach Acid causes more problems than an excess. The stomach needs an acid environment for several reasons. The primary reason is the fact that the stomach needs to be acidic to digest protein. Don’t forget that protein is one of the  building blocks we need  for health and if we don’t digest it, our bodies cannot absorb it. The stomach has to empty properly because if it doesn’t it forces acid back up into the throat, this is a horrible condition called heartburn. An acid  environment is critical for the absorption of micronutrients such as selenium, iron, copper and zinc. Finally acid also acts to sterilize the stomach which kills off all the bacteria and yeast from incompletely digested foods.The stomach requires an acid environment for several reasons. Unfortunately some people produce a low amount of it for reasons which are not properly understood yet, and also as we age our bodies produce less stomach acid.

2. Allergies caused by Poor Gut Health.

           We all know that kids today seem to have far more allergies than kids did fifty years ago. It seems today the world and his dog have a peanut       allergy. Extensive medical research has been carried out on this phenomena and it has been decided that this has to do with a reduction of good bacteria in the gut. This is often governed by family history, but you can improve the situation by eating probiotics or fermented food.

3. Nutrient deficiency caused by poor absorption or eating the wrong food groups.

There are two reasons for this  the first is a condition called leaking gut syndrome which we will talk about tomorrow in depth. It means that it needs a greater discussion because whenever medics calls something as syndrome it means that not everyone agrees in its existence examples are Attention deficit syndrome. “Leaky gut syndrome” is said to be a reaction in the immune system to toxins that have been reabsorbed  into the bloodstream from the gut. Scientists generally agree that this permeability can exist, but not every doctor is convinced it is harmful.


Toxicity occurs when there is too much of a substance in the body for instance sugar  and when the body can’t eliminate it or excrete it through the skin or through the gut it builds up to high levels which cause complications. In the case of diabetes, these complications are eye problems, skin eruptions and kidney failure amongst other things.

The beauty about nutritional healing is the fact that it can be introduced at your own pace. Leo did it all in one go with an all or nothing approach. However there is no reason you have to use this commando approach, you can start by changing your habits by one meal, one day, one week at a time. Medically if you change your diet gradually you have a better chance of it working in the long term. This is not a fad nutritional healing it is something that has to be changed for life.

you don’t have to be a health freak, or a vegetarian to benefit from nutritional healing, but it does by definition involve eating a lot of antioxidants and they are found in fruit and vegetables. That does not mean that you can’t eat meat, in fact, it does not mean that nay food is banned you can have a piece of apple pie, but be prepared for it. Don’t eat it after a heavy carb meal such as pasta eat it after a salad or a meal with very low carbs.

Nutritional Healing For Diabetics is the best way forward for you to lead a new life free of diabetic medicine.





Good Reasons Why Diabetics Should Eat Mackerel

Mackerel is an oily fish best eaten fresh. It is characterised by its bright skin see below and the colours which may be green or blue should be visible. The eyes also should be very clear if the skin looks at and the eyes on bright then the fish is old
Good Reasons Why Diabetics Should Eat Mackerel

Because mackerel is found all over the world, in both tropical and cold waters virtually every cuisine is a method of cooking mackerel. One of the best curries I ever ate was a Goan mackerel curry. Since then I have eaten it in Japanese and Korean restaurants and one of my favourite ways of eating it is simply with a plum sauce and spring greens. The recipe is below

Serving mackerel

you can cook mackerel in a variety of ways, it can be cooked whole which is generally my preference. However, I do understand people who freak out when they find fish has a head on it. You can always ask your fishmonger to fillet it for you!They are pretty easy to fillet yourself with a sharp knife.
I generally either steam the fish or I grill it or sometimes pan fry just with two drops of sesame oil. It is an oily fish does not need to be drowned in olive oil. The plum sauce may sound overly complicated. If you can’t get Japanese plums by plums in natural juices. The balance should be between salty and sweet flavours. If you can’t find rice vinegar then use a simple white wine vinegar. You toast the sesame seeds by putting them in a dry pan for about 40 seconds until they turn brown.

Chinese style mackerel with plum sauce

good reasons to eat mackerel Serves one
2 good-sized mackerel fillets
Himalayan pink salt
freshly ground black pepper
juice of a lemon

Plum dressing

1/2 cucumber
2 preserved plums in vinegar (umeboshi)
2 Tablespoons rice vinegar
1 Tablespoon toasted sesame seeds
Soy sauce to taste

Pit the plums and mash them. Combine with the rice vinegar and soy sauce, sweeten with honey or sugar if necessary. Slice the cucumber Add the plum sauce and sprinkle the toasted sesame seeds over the top.Grill the mackerel fillets skin side first and then turn over when they are crispy.

Baked Mackerel with Vine Tomatoes

This is a more robust way of serving mackerel. Now when I lived in Spain in Andalucia for very nearly 30 years. The Spanish mackerel is not as meaty or as oily as its British counterpart and consequently it didn’t stand up as well to serving on its own grilled. However, this method I used to cook it was fabulous especially when served with last night’s roast vegetables. Baked Mackerel Spanish Style

Serves 2
4 Mackerel Fillets
Juice of 1 lemon
2 large handfuls of orange thyme
4 cloves of garlic, finely chopped
1/4 loaf of ciabatta bread, torn
1 red onion, finely sliced
250g of cherry tomatoes
150g of sundried tomatoes
1 tablespoon of aged balsamic vinegar
2 tablespoons of extra virgin olive oil
1 clove of garlic, finely chopped
A good handful of basil, roughly chopped

Preheat the oven to 200 degrees celsius.

Put the bread chunks in the roasting tray and drizzle with a generous drizzle of olive oil. Season with sea salt and ground black pepper and then place in the oven until toasted and golden for about 10 minutes.

In a large bowl whisk together the vinegar, olive oil, orange thyme and garlic and then add the onion, cherry tomatoes, sunblush tomatoes, toasted bread and toss until completely coated.

Place the mackerel on a plate and drizzle with a little olive oil, a squeeze of lemon juice and sprinkle with sea salt, black pepper and a handful of lemon thyme and oregano.Grill or fry for three minutes on each side. Add the tomato ingredients and serve with last night’s roasted vegetables.

Good Reasons Why Diabetics Should Eat Mackerel

Mackerel is packed with good healthy fats. It is tasty and filling and best of all it takes lots of other very pungent flavours such as the Japanese wasabi paste or horseradish. This makes it a great supper just horseradish and grill mackerel or even smoked mackerel. Other benefits of eating mackerel is the fact it cooks very quickly in five minutes it is cooked.

Healthy Eating And Diet Defined.


Over the years much has been said about healthy eating and a lot of it has been conflicting. There are several traditional diets which have always been favoured by nutritionists because they are high in fruit and vegetables and low in saturated fats.

Recently researchers have declared that the Icelandic diet is the most healthy. Basically the soil is very fertile because of the amount of volcanoes. The food they eat although they meet as a protein source it is clean meat, the beef, lamb and pork graze naturally on grass. This makes the milk and dairy products much more healthy. Also much of the fruit and vegetable produce they eat is organic.

Healthy Eating

Traditional Japanese food is another diet labeled as healthy. It is characterized by smaller portions but it is very nutrient dense. The Japanese simply do not have the food which are wasted calories in the West.Their diet is rich in fat-soluble vitamins which they get from seafood, fish broth, whale meat, and organ meats such as heart, kidneys and liver. Another reason Japanese food is so healthy is that it has a lot of lacto fermented food which promotes excellent gut health these foods are miso and tempeh. The traditional Japanese diet has not really been influenced by Western diets and the people who follow this diet all their lives are regarded as some of the healthiest and leanest people on the planet who also lived to a ripe old age.

Another ancient and traditional diet which has not altered substantially in hundreds of years the diet of the people of the Arctic, the Inuit’s. When you first look at an Inuit diet and you realise the basis of their diet fish and meat it looks incredibly unhealthy, how can this diet be one of the helathiest diets in the world?. They have no access to fresh fruit and vegetables and yet they are some of the longest living and healthiest people in the world. This is because they get vitamins C from Caribou liver, seal offal, whale skin as well as kelp which is a type of seaweed. These foods they tend to eat more so they get the maximum benefit of vitamins C which is generally destroyed during the cooking process. The fat-soluble vitamins A and D found in the livers of the fish and mammals they eat as well as the natural oils.

Another diet has been long regarded as one of the healthiest in the world is loosely classed as the Mediterranean diet. This covers the Israeli food, Lebanese food, Turkish food, Greek food and Spanish food in other words the warmer countries around the Mediterranean. Although each cuisine is completely individual they share a diet rich in fresh fruits and vegetables. Grains are minimally processed and tend to be whole grains, they eat a lot of fresh fish and smaller quantities of fresh meat. Most countries also drink red wine and any oil they consume is usually a coldpressed olive oil. Many medical studies have backed up research that overall this diet is a protection against dementia, Parkinson’s disease heart disease and many cancers. Also the people of the southern Mediterranean weakness diet or the life tend to live longer than those eating a diet consisting of processed food

Healthy diet

Another diet which is regarded as the ideal diet because it is the food humans ate when they were initially hunters and gatherers before they became domesticated and agriculture was born. This diet is referred to as many names and they include the caveman diet, the hunter gatherer diet, the Paleo diet and the ancestral diet. Basically it consists of the foods that would have been even during the Palaeolithic period which lasted for 2 1/2 million years until about 10,000 years ago. That means that no food is processed sugars and natural sugars such as organic honey and maple syrup. The diet has no grains, legumes, pulses, dairy products, salts and processed food. This makes the diet fairly restrictive as it is based on vegetables and fruit usually organic, organic grass fed pasture raised meat in small quantities and sustainable fresh fish as well as roots, seeds, nuts and fungi.

What these diets all have in common the fact that they are fruit and vegetable based which means they are packed with antioxidants. Antioxidants are very useful because they mop up free radicals in the body which are the which ages us. They eat a small amount of meat and fish. They have plenty of oily fish such as sardines salmon and tuna all of which are rich in omega 3 fatty acid DHA . In contrast Western diets have a higher amount of omega 6. They rely primarily on organic seasonal food prepared without industrial chemicals. The people who eat these diets tend to eat three main meals a day and they do not snack between meals. Their diet is very low in processed foods, added sugars and wasted calories.
In contrast the Western diet is characterized by eating a large amount of red meat which has been pumped with hormones to make it edible in a shorter amount of time. It includes artificial sugars and processed sugars in the forms of sugary drinks which offer no nutrients at all. The fact that saturated fats or facts which hydrogen has been added to,to become hydrogenated fats or trans fats all of which are very damaging to the body. Meat is often highly processed in the form of bacon, sausage and salamis.


In short this Western diet has been linked to causing obesity, heart disease, strokes and an increase in colon cancers amongst others. We also consume in the West a large amount of carbohydrate in the form of grains. In recent years the way these grains are process has altered and this has led to a higher degree of wheat intolerance or gluten intolerance in people. It has also made people fatter as they eat a third of their calories in the form of carbohydrates. This in itself if it was quality carbohydrates made from whole wheat flour would not be so bad white processed flour has all the nutrients stripped out of it and when the body digests it in turns to sugar.

In conclusion the rules about healthy eating and not that difficult. It largely plant-based diet with lots of raw and seasonal foods. Eat oily fish twice a week and organic eggs and use meat as a special treat to be enjoyed on high days and holidays. If you are a diabetic you will definitely from cutting your carbohydrates. You don’t have to cut them out entirely but leave them in the forms of legumes and pulses rather than white bread and pasta.