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.

As a Diabetic – Do You really know How much are you really eating?

how much are you really eating

It’s important for everyone to be able to understand the basic concepts of nutrition the question how much are you really eating is very important to diabetics especially in regards to sugars and carbohydrates. It is virtually impossible to overeat a salad, it doesn’t matter how big the bowl is there are not enough sugars for it to be serious. In fact, a salad bowl for two in our house would normally be enough for 10 people in a restaurant.

Even if you think you’re pretty smart about food and nutrition it is a fact that today food manufacturers hide certain foods which make it even more critical that you learn how to read a food label. It’s not just what is in the food in terms of sugar, that carbohydrate content but also portion information. How many others can look at a cream sponge for four people think I can eat that myself? We all fall into the trap of container eating that is weak and soon whatever is in the container. I can’t guarantee that reading a label stop you eating all four pieces of cake, but it will stop you from being unaware what one portion should be. You will also be aware of how many calories you are actually consuming which in itself can sometimes act as a stop measure.

how much are you really eating

Today buy very cheap measuring spoons measuring cups for both wet and dry ingredients and small food scales. It’s always a good idea to use them sometimes it is amazing how little 50 g of dried weight lentils actually is. Historically a lot of diet books used to give you the pictorial guide to how much you’re eating, in other words, a piece of beef should be as big as a deck of cards. The unfortunate thing about that is the fact you don’t usually have a deck of cards in front of you are sure eating. Accurate measurements are a much better way for you to monitor what you are actually eating.

Another great way of self-monitoring what you’re eating is to keep a journal for two or three weeks. Not only does our appetite generally exceed our calorie requirements quite often diabetics have an appetite control mechanism which is broken. A lot of us for various reasons indulge in mindless eating. We may eat and drink whilst we are watching a ballgame on the television. We are so engrossed in the game that we do not realise how big that packet of peanuts was and they have been consumed in minutes without is even noticing it.

Many medical studies have shown that keeping a food diary with an effective weight loss weight loss maintenance mechanism. Recording what, where, when, why and how much we eat is a fantastic way to give us both immediate and delayed feedback. It makes as consciously aware of what we are eating when but also it can give clues as to why. Not everybody eats when they are hungry.

Emotional eating is something we are all guilty of times. When we were growing up we all attached memories to food and most of these were comforting and it is prevalent in adults to revert to comfort heating when we are stressed. Lots of us have a row with our partner, children parents et cetera and decide to eat a packet of cookies. Seeing what you’re putting in your mouth actually written down in front of you makes it harder to fool yourself. Granted it may not stop you wolfing down those cookies every time but it may make you more aware of the triggers that precipitate that behaviour. If you know what triggers you to comfort eat then you can alter your behaviour if necessary. If you write down the contents that are the calorific contents and sugar contents of a package of cookies before you eat them it sometimes makes you think twice before you eat when you’re not hungry.

Do You really know How much are you really eating?

We have all had that delusional experience where we think we would just eat a handful of potato chips from a large packet! You open this massive bag and it seems enormous, you eat mindlessly in 10 or 15 minutes later without you even realising it the bag is empty. If you have to write down every potato chip trust me there is a deterrent factor here! Writing down potato chip may seem ridiculous but it actually does work.

Some people have great success if they weigh themselves at the beginning as general and at the end. Nothing is more likely to make you succeed with some weight loss than to see progress. If you can actually see you are losing weight are more likely to stick to your plan. Incredibly recent research has shown that Wednesday is statistically the day that your weight fluctuates the least. That sounds a nonsense since reading that a couple of months ago I have weighed myself every day and some days there is a difference of 5 kg or 11 pounds. Strange as this seems, there is less fluctuation on Wednesdays.

Leo also wrote down in his food journal is fasting cholesterol, insulin and glucose levels as well. He said actually seeing those reduce was a very powerful motivator to carry on to cure his diabetes. You may also want to know whether other health issues you have been improving. You may find you have more energy or you are mentally sharper or just feel better than when you started. Definitely self-monitoring your progress will help to your diet plan. I tend to think that by enhancing awareness we reduce unconscious eating habits and reinforce better behaviours.How much are you really eating, is not usually a single answer. You learn other reasons why you are eating as well.

Grazing as a diabetic

grazing as a diabetic

Modern research would seem to indicate that a quarter of what we eat in total in the day is in snacks. Nothing at all wrong with that if you are taking into account the calories in those snacks. In fact many diabetics find it more comfortable and easier to eat little and often. Where these grazing habits become dangerous is when you are taking in empty calories such as artificially sweetened drinks or alcohol. It’s a funny thing but the body does not feel as satiated when it has drinks it doesn’t feel the fullness it would do with the equivalent amount of calories from solid food.

grazing as a diabetic

One of the most effective ways of cutting down on portion sizes, is to be aware of what you are eating. That means that when you eat you don’t sit in front of the television and just stuff calories in your mouth. You have to take the time to concentrate fully on what you are eating. That means you are not having any distractions of your phone, or outside noises or anything else you are just concentrating on eating. It also helps to chew your food well and eat very slowly. It takes at least half an hour for the stomach to tell the brain that it has had enough to eat. It can’t do so if you bolt the food down.

Another great way to cut down on calories is to use a smaller plate. In Leo’s case when he was first starting to cure his diabetes I actually dug out my grandparents dinner service. There were only three plates left but they were substantially smaller than modern plates. You don’t have to use this option it is possible to buy a small plate just for you. Many people dismiss this as being overly simplistic but try it for a week and it doesn’t work what have you lost?

Stop your meal when you have eaten about 12 my bites, put down your fork and rest for two minutes. Check on your hunger and fullness signals. One way that works for me is to start eating and really meditate and concentrate on the food you’re eating and realise how exquisite it is. Be aware of its taste, aroma and texture. The very first time you put a forkful of food in your mouth and it doesn’t taste as exquisite stop. That is stop eating immediately because you no longer want that food. If this doesn’t work for you take a 10 minute break halfway through your meal and decide whether you want to resume eating. Leo tended to bolt his food down and for a while I gave him chopsticks. He could manage with chopsticks but it couldn’t shovel as much food into his mouth as quickly. Whatever it takes you need to slow down your pace of eating substantially.

It is certainly possible to overeat on healthy foods. Quite a lot of people eat a massive bowl of fruit salad. However it is rather difficult to overeat when you are eating raw broccoli. It’s not the raw broccoli doesn’t taste good but it takes so long to chew that it is difficult to overeat. Choose to eat proteins with healthy fats and slow burning carbs most of which come from vegetables and fruits. This makes it less likely that you will overeat.

This is complicated to some degree when you go out to a restaurant to eat but it is not impossible to choose healthy options stop you can choose to eat bulgur wheat, quinoa, barley or even teff as your carbohydrates. If none of these carbohydrate options are available choose one very small new potato and add another portion of vegetables. When deciding on a protein choose fish, nuts, lentils eggs, grass fed beef, free range poultry or cottage cheese. Don’t forget when you are eating try to add one colour from the seven colours of the rainbow to your diet every day. Blueberries, aubergines, pumpkin everything with a splash of colour.

Of course if you go out once in a blue moon for your anniversary dinner then by all means eat what you like as a special treat. The reality these days though is that most people eat out at least once a week. It’s easier to be more strict with yourself when you know you can eat out again soon. Another point to mention no when you are ordering food in a restaurant distinct shapes and amounts are much easier to gauge in terms of portions are big blob of mashed potatoes is rather difficult to tell as is a huge mound of macaroni cheese. If you eat a small baked potato with salad and steamed fish you know how much potato you are eating.

That doesn’t mean a course that you can have pasta but it does mean that it shouldn’t be the main focus of your meal. Cook it primavera style large amounts of spring vegetables or black beans with lots of garlic and fresh herbs. We tend to eat what we see so be careful what you put on your plate. Eating five or six mini meals can be an effective weight management system for diabetics. However it is not a one fit for all answer. Leo loves to eat little and often but I love to eat once a day. If I have a little breakfast then it leads to a little snack and an even bigger lunch and then a bigger snack and then a big hot chocolate to keep me going about 5 o’clock and finally a dinner.

grazing as a diabetic

The downside of eating once a day when I also cook means that I can be in the kitchen when I’m starving hungry. My first task in the kitchen is to peel a carrot and chop into bite size chunks or cut down some broccoli and I graze whilst cooking dinner. These days dinner tends to be a very quick affair because I want my food to be very clean and not messed about. Let’s get real here how much raw broccoli can you eating 20 minutes?

However if you stick a bowl of peanuts in front of you when you are quickly you can easily eat for 500 cal without even noticing. Try also not to be the human dustbin after meals. It is also easy to pop food in your mouth rather than put it in the dustbin. There are very good reasons for this you hate to throw away good food but by putting in your mouth you could be eating an extra for 500 cal a day you are not even noticing because you’re not paying attention to what you’re doing.

If this is your mode of eating track your snacks for a week. Don’t worry about calorie counts or anything else just write down how much you eat and when. The handful of potato chips you grab from your son’s desk, the jellybeans you find in the dashboard of your car. At the end of the week at all this amount up you may find that the amount surprises you. However you may also find the triggers that makes you do this mindless eating, maybe you are bored or tired because it almost for sure that you were not hungry. Make notes and see if there’s an opportunity to change the way you snack and graze at the diabetic.



Kefir – Why you Should Make it and Eat it

Why kefir Is A Superfood

There are several types of kefir – kefir grains, kefir cheese and kefir milk. Kefir becomes a fermented food which is also incidentally a
probiotic by culturing fresh milk with kefir grains. Kefir grains are life colonies of over 30 bacteria and yeast living together in harmony
in a stable symbiotic community. These grains are added to fresh milk to create kefir milk which in turn is used to make Kefir cheese. As a result of the fermentation process very little lactose remains in kefir. This makes it a great drink for those who are lactose intolerant.

Kefir grains look like cauliflower! The kefir grains themselves are actually a mixture of news lactic acid bacteria which comprise proteins lipids and sugar. The actual composition of kefir even when industrially produced is difficult to predict each batch is different due to a variety of reasons which include some of the kefir grains rise above the liquid or curds forming around the grain and the ambient temperature

Kefir MilkKefiran gives it a rope-like texture and the grains can be white or yellow.

It has taken the Western world considerable amount of time to accept that there are such things as good bacteria’s. Over the last 30 years there have been much more media coverage about probiotic drinks and yoghurts. So much so that these are often consumed on a daily basis. However kefir yoghurt is a superior product because it actually cultivates good bacteria in the digested gut.

The western world’s view on bacterial cultures as beneficial medicinal remedies has taken considerable time due to the lack of correct education on good and bad bacteria. However over the last few decades there has been much positive publicity for probiotic yogurts and drinks that so many of us now consume on a daily basis. As in much the same way, kefir grains offer a highly prosperous and health rich boost to your immune system.

This is a superfood for many reasons but it is better as with most healthy foods to make your own. When you buy manufactured kefir it has questionable additives and also very often added sugars.

Why is kefir good for you.

It supports a healthy immune system. Kefir has an indigestible fibre unique to itself called kefiran and this has anti-inflammatory
properties. It also supports the immune system by increasing the activity of the bodies natural killer cells which are called T-helper cells.
Equally importantly kefir helps maintain the balance of healthy bacteria in the gut desire to fight viruses bacteria and fungi. In recent
years there has been a huge increase in child allergies. No child is ever born with analogy it is always something that they acquire and
doctors think the reason this is occurring is because some children have less healthy bacteria in their gut.

It is also thought that the kefir breaks down the lactose the natural sugar in milk. This reduces symptoms of lactose intolerance which often cause bloating stomach pain.

Research in animals has shown that kefir can slow breast cancer growth but this has to be substantiated. Also some heart studies has shown
kefir may help lower unhealthy LDL cholesterol and blood pressure but other studies have shown no affect.

Kefir Milk Recipe (1 L or one 3/4 pints)

1 tablespoon of kefir grains
1 Litre of raw unpasteurised milk or whole pasteurised non-homogenous milk at room temperature.


Sterilise a clear glass jar and add the milk cover with a clean linen tea towel store in a dark dry place for four hours. I just put mine in
the kitchen cupboard.

Strain the milk and reserve the kefir grains to use in a new batch milk. Kefir milk will keep for about five days in the fridge but to get
the best of its probiotic properties you should use fresh milk. However, if you want to get a kefir cream it does continue to ferment in the
fridge and get thicker.

How to make Kefir Milk Cheese 
kefir cheese strengthens the immune system by feeding good bacteria in the gut.

Ingredients  Kefir Milk Cheese 
1 tablespoon of kefir grains
1 Litre or 1 3/4 pints of unpasteurised milk or whole pasteurised non-homogenised milk at room temperature.
Put the kefir grains in a sterilised glass jar and add the milk cover with a clean kitchen towel and store in the kitchen cupboard in the
dark between two and four days or until the liquid separates into solid curds and liquid way. When this happens the solid kefir grains
usually remain on the top layer of the curds, use a plastic spoon to remove them and make a new batch of milk or store them in the fridge.

Strain the curds and whey using a clean plastic serve into a large bowl. You only need the curds for cheese but I use the whey in cauliflower
soup or drink.You can use the curds as a soft cheese immediately I like to add soft herbs such as lemon thyme, orange time, marjoram, oregano, mint, basil and dill.

However you can make a smoother and also a denser soft cheese by wrapping the curds cheesecloth and hanging it overnight and leaving it to
drain. Generally I hang it over the tap so the excess whey drains into the sink. I also love it when you add seeds such as pumpkin, flax,
crackling feed and nuts. Sometimes I add tahini and Brazil nuts which is one of my favourite combinations. The fun of making your own cheese experimenting and bringing it to your taste. I see no reason why you could not use added dried apricots or cranberries.

Vegetarians can still use kefir milk by adding Armond, hazelnut, soya, coconut, rice or oat milk to kefir grains. One of my favourite usage
is to use it as a starter for sourdough bread. Because kefir is fermented and therefore mildly acidic it also can be used to tenderise beef.

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