Posts Tagged ‘ Diabetic Diet ’

Typefreediabetes.com – Salads and Type 2 Diabetes

Diabetic dessert recipesEat your vegetables! You’ve heard that since you were young. However, as a Type 2 Diabetic, getting your daily dose of vegetables can be tough unless you put some effort into a healthy diet. For that reason, http://www.TypeFreeDiabetes.com recommends making at least one of your daily meals a tasty and healthy salad. Salads can not only load your system with vitamins and mineral-rich foods, but they can also be tasty.

Keep in mind that not all salads are the same, especially when it comes to calories and fats. In fact, some salads may have more than just your daily dose of vegetables; they may also contain your daily dose of fat and diabetes carbohydrates.

Here are a few salad dos and don’ts that will help you stay slim and healthy:

Do diabetes supplements the vegetables with other food groups. A salad doesn’t have to contain just vegetables. Sure, you may want to include the salad staples, such as tomatoes, olives, carrots, peppers, and celery, but we’d like to encourage you to think about other food groups that you can toss in there as well. The more food groups you can toss into your salad, the more diabetes vitamins, minerals, and nutrient diversity you will include in your daily diabetic diet.

Here are some ideas for diabetic diet plan supplementing your salad:

Fish – Chop up about three ounces (84 grams)of your favorite grilled fish (that’s one serving size) to sprinkle over your salad for some lean protein as well as diabetic diet and meal plans. The protein will keep you full and the fish will add a refreshing flavor to your palette. By the way, three ounces is about the size of your palm.

Go nuts – While there are many nuts you may want to include, we recommend including some slivered almonds on your salad. Almonds contain protein, fiber, and fat that will help to fill you up, keep your skin and blood cells healthy, and give you something crunchy to munch on with each forkful. The fiber, protein, and polyunsaturated fats all will reduce the glucose spike that Diabetics experience after a meal. Walnuts are another super-food you can explore.

Boil an egg – A hardboiled egg is the perfect addition to any salad. One egg contains 4.5 grams of fat and enough protein to keep you full for hours. Be sure to include the yolk, as it contains Vitamin D, which has been shown to fight cancer and many of the negative effects of Diabetes. Avoid the egg if you have high cholesterol levels like many Type 2 Diabetics.

Don’t go light…on the lettuce that is. Whenever you look for leafy vegetables to include in you salad, the darker the leaves, the better. Avoid iceberg lettuce and opt, instead, for darker leaves such as spinach and spring mix. These darker leaves contain more vitamins and minerals than iceberg lettuce…and they pack in that leafy flavor that iceberg lettuce doesn’t have. By the way, buy organic if you can. Organic lettuce have no pesticides.

Do look for soy. Soy is one of those well-rounded vegetables that helps to keep you full while also protecting your heart, bones, and cells. Edamame is a soy vegetable that looks a lot like peas and is usually found in the frozen foods section of the grocery store.

diabetes meal planningDon’t get too cheesy. You may think cheese adds flavor to your salad, but what you’re really getting from that spoonful of cheese are calories and fat. Just one ounce of cheese can contain 120 calories! Some cheeses, such as feta, may add the flavor you’re looking for, but be sure to use only small amounts for your healthy diabetic diet meal plans, if at all.

Do make your own dressing. It’s not as hard as you might think. When you make your own diabetic recipes, you know exactly what’s in it…and you can be sure to make only as much as you know you will want! Plus, store-bought dressings tend to contain fat and calories that can seriously weigh you – and your salad – down.

Don’t overlook the little things. You might think you’re adding just one strip of bacon when you sprinkle on those tasty bacon bits. However, you’re really beefing your salad up by 100 calories and at least four grams of fat with each broken-up bacon strip. Candied nuts, such as candied almonds, are popular salad additions, but can pack on an additional hundred calories and handful of fat.

One “treat” in your salad may be okay. However, when you add too many unhealthy supplements, you’re really taking Portion Control Platesonce-healthy diabetic meals delivered and loading it with all the foods you know you should be avoiding. Whenever you construct a salad, think light, healthy, and nutritious to be sure your body stays light, healthy, and nutritious.

Typefreediabetes offers a full line of diabetic testing supplies, including; body fat analyzer, durable diabetes medical equipment, and heart rate monitor watch and facts about diabetes. Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

We’ve put together some excellent Diabetes meal plans and Food for diabetes on our Web site.

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Food for Type 2 Diabetes – Nutrition Mythbusters

Myth #1: Carbohydrates are bad for you.

All carbohydrates aren’t alike. Easily digested carbohydrates, such as those from white bread and white rice, if eaten often and in large quantities, may add to weight gain. But carbohydrates are also found in fruits, vegetables, beans, and dairy products; and these deliver essential vitamins, minerals, and fiber. Diabetes carbohydrates also give your body energy and help keep organs functioning properly.

Diabetic Diet GuidelinesA system called the glycemic index measures how fast and how far blood sugar rises after you eat a food with carbohydrates. White rice, for example, is almost immediately converted to blood sugar (glucose), causing it to rise rapidly, and so has a high glycemic index. Whole grain bread is digested more slowly, making blood sugar climb more slowly and not as high. It has a low glycemic index. Whenever possible, select carbohydrates that is whole grain, such as whole grain bread, whole wheat pasta, and old fashioned oats.

Myth #2. Vegetables mainly add fiber to your diabetic diet foods.

Vegetables are excellent sources of fiber and they supply vitamins and minerals, with very few calories. Orange vegetables like carrots, and dark leafy greens, such as spinach and collards, are good sources of vitamin A, an important nutrient to keep your eyesight keen, your skin healthy, and your immune system strong. Broccoli, pepper, and tomatoes are full of vitamin C, which promotes healing and keeps keep ligaments, tendons, and gums healthy. And beans and lentils supply potassium, which enables the body to convert blood sugar into glycogen, a stored form of energy that’s held in reserve by the muscles and liver.

Myth #3: To get calcium in your diabetic diet, you have to consume dairy products.

Milk, yogurt, and cheese are rich in calcium, which is important for building and protecting bones, Calcium Sources but they’re not the only sources of this mineral. Today, many foods are fortified with calcium, including orange juice, soy milk, breads, and cereals. Other nondairy sources of calcium are canned salmon and sardines with bones, collard greens, broccoli, and almonds. If you find it difficult to get enough calcium from your diet, you can also take calcium and glucose supplements.

Myth #4: Meat, chicken, and fish are the best sources of protein.

sugarfree dessertsFoods with protein help your body build muscle and tissue, and provide diabetes vitamins and minerals. Animal sources—meat, poultry, fish, and dairy products–have what’s called complete protein, that is, they contain all the amino acids needed to build new proteins. Proteins from fruits, vegetables, grains, and nuts are called incomplete proteins—they’re missing one or more amino acids. But animal sources of protein have their drawbacks: red meat and poultry skin are high in fat, especially saturated fat (a healthy diabetic diet plan should have less than 10% of calories from saturated fat). If you eat meat, stick to lean cuts, chicken with the skin removed, and fish. If you want to try vegetable sources of protein, try beans, nuts, and whole grains.

Typefreediabetes offers a full line of diabetic supplies online, including; incontinence products for women, durable diabetes medical equipment, and body fat monitor and facts about diabetes. Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

Vegetarian Diet and Nutrition – Great for Diabetes

Men's diabetic socksMen's diabetic socks Nutrition is all about what a person with diabetes eats. Nutrition and diet mean the same thing. A person with diabetes has 3 ways to control their blood sugar levels: Nutrition, physical activity and medication. The combination of good nutrition and physical activity prevent pre-diabetes and Type 2 diabetes.

There are several types of Vegetarian diets, including strict Vegan diets (no animal products may be consumed) and lacto-ovo diets, in which vegetarians may consume cheese, eggs, and other dairy products. It is essential that vegetarians carefully balance their nutrition through diabetic diet meal plans so that they are able to obtain the proper amount of protein to stay healthy

Vegetarianism and Veganism

According to the Mayo Clinic, Diabetics may benefit greatly from adopting a vegetarian or vegan diet. While vegetarian and vegan diets differ greatly in terms of what sorts of foods can be eaten, the major characteristic of both is that vegetarians and vegans do not eat meat. A vegetarian is generally a person that does not consume meat, but may consume animal products, such as:

• Milk and eggs (lacto-ovo vegetarian).
• fish (pesco vegetarian)

A vegan, however, does not consume any animal products at all: any meat, eggs, cheese or milk. Also vegans do not use products made from or with animal products like wool, leather, cosmetics, etc.

Vegan diets tend to be healthy, when they are closely monitored and balanced with foods from every food group but meat and dairy. In fact, a vegan diet or low fat dessert recipes is cholesterol-free and low in saturated fats. Both vegan and vegetarian diets are low in calories and include large amounts of vegetables, fruits, whole grains and legumes. As such, the vegan and vegetarian diet tends to include healthy food for diabetes that is low in fat and sugar.

Naturally, when a person consumes very little sugar and has a predominantly natural diet, he or she can usually lose weight and maintain that weight loss. Because Diabetes is a disease that is made better by limited sugar in take and by staying at a healthy weight, the vegan and vegetarian diabetic diet tend to be very suitable. Always prefer to check sugar level by using blood sugar monitors, while going to sleep.

Additionally, while the vegan and vegetarian diets cannot cure diabetes, they can reduce the risk of common complications, such as heart and kidney disease. Heart disease is generally called by high blood pressure and cholesterol, which are both practically eliminated through a vegetarian diet. Kidney disease, which can be made worse by consuming protein, can be delayed by eliminating meat proteins and adopting the healthier vegan and vegetarian nutritional standards.

Before beginning a vegan or diabetic diet plan, be sure to consult with your doctor or dietician. Vegan and vegetarian diets remove the most common sources of important proteins and vitamins. Therefore, it is important to understand what diabetes supplements you will need to take in order to make up for those losses.

Typefreediabetes offers a full line of diabetic testing supplies, including; heart rate monitor watch, diabetics socks, delivered prepared meals, durable diabetes medical equipment, diabetic glucose meter and facts about diabetes. Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

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Men's diabetic socksMen's diabetic socks

Type 2 Diabetes – Nutrition Basics

In order to manage your diabetes, it is important to understand nutrition basics more than the average person. The diabetic body must maintain a careful balance of chemicals from food in order to stay healthy and continue to function normally.

diabetic diet meals

The Mathematics of Nutrition

Proper nutrition comes down to basic mathematics. Despite what many fad diets suggest:

• Around 55-60% of your calories need to come from carbohydrates (1,100 – 1,200 Calories) – the most important food group.

• Less than 30% should come from fat (600 Cal.)

• 10-15% should come from proteins (200 – 300 Cal.).

For the average person maintaining a 2,000 calorie per day diabetic diet meals, here is an easy way to break down your recommended daily diabetic diet foods intake based on servings:

Bread (whole grain is best)- 10 servings per day

Vegetables (raw or steam is best)- 5 servings per day

Fruits – 4 servings per day

Meats (low saturated fat & cholesterol) – 2 servings per day

Milk (low saturated fat)- 3 servings per day

Fat (monounsaturated & polyunsaturated are best) – less than 67 grams per day

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Why Low Carbohydrate Diets Are Dangerous

Carbohydrates are the only source of energy for the human body. Protein is the only food group without diabetes carbohydrates.

Many diets recommend eating a high amount of protein and a low amount of carbohydrates. The body simply cannot function without an energy source, so while you may lose weight on such a diet, your body will start to break down its own muscles to turn them into carbohydrates, resulting in muscle loss.

As a result, you may lose weight in the short term, but in the long term, you will suffer from energy loss, decreased brain function (the brain needs energy too!), and organ failure.

In order to prevent serious consequences of a low carbohydrate diet, it is important to incorporate a variety of different carbohydrates into the diabetic diet, including nuts, whole grains, milk, fruits, and vegetables.

Body Fat Scales

Fat is Good

Fat is an essential part of the daily diabetes diet plan. Fat not only helps to keep the body warm in colder temperatures, but it also provides a cushion for the organs and tissues. Fat also helps the body absorb many essential vitamins and minerals, such as Vitamins A and D. Just be sure most of the fats you eat are monounsaturated and polyunsaturated. These are mostly plant-based fats and fish oils. Avoid saturated fats (mostly animal fats) Therefore, depriving the body of fat can lead to serious long-term damage to your organs, joints, bones, and blood.

Calories Matter Most

If you are trying to lose weight, understand that calories are the essential element that you need to control. Calories are units of energy that are either used by the body for daily functioning or that are stored as fat. Therefore, if you intake more calories than you burn, those extra calories will be stored as fat, resulting in weight gain. Always follow diabetic diet and meal plans for better health.

Conversely, to lose weight, simply reduce the amount of calories that you take in so that you take in fewer calories than you burn. Keep in mind that you should consume enough calories to give you energy throughout your basic daily functions or else your body will take that energy by “eating” your muscles.

Supplements and Risks

From Creatine to Ephedrine, Synephrine to Nitric Oxide, there is a huge variety of diabetes nutritional supplements available on the market that are designed to enhance athletic performance, increase energy, and boost weight loss.

Many of these supplements actually deliver on what they say they will – but only for the short term and not without serious consequences. Each of these blood sugar supplements has its own set negative side effects that can lead to long-term bodily damage and even death.

In fact, some diabetes supplements, such as Ephedrine, have been taken off the market due to their negative side effects. Even common supplements, such as caffeine have their limits (no more than 600 milligrams per day). Before you take any form of supplements, be sure that you research the negative side effects and weigh the risks carefully.

Here is a short list of some of the common side effects of some supplements for diabetes:diabetic diet and meal plans

• Heart failure

• Increase heart rate

• Stroke

• Constipation

• Stomach issues

• Cancer

• Blood clots

• Abnormal bone growth

• Infertility

• Loss of libido

Typefreediabetes offers a full line of diabetes supplies, including; heart rate monitor watch, Men’s Diabetic Shoes, delivered prepared meals, durable diabetes medical equipment, Body Fat Scales and facts about diabetes. Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

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Typefreediabetes – Supplements for Diabetes!

Diabetes nutritional health supplements or blood sugar supplements are very best extra into the diabetic diet plan gradually, commencing with little dosages and doing work up to the manufacturers’ proposed amounts over time. Also, some dietary supplements, these kinds of as herbal medicines that might stimulate processes in the body, are best taken intermittently, enabling the body occasional relaxation durations without the supplement. Dietary supplements for system creating support increase mass. Sports activities dietary supplements are supposed to support athletes hold their sport up until eventually the last second.

Diabetics must follow a balanced and healthy diabetic diet to combat the ill-effects of diabetes. For this they must include the special diabetes nutritional supplements along with their food. The best forms of such supplements are low calorie fruits and vegetables are preferred as diabetes supplements. These food items must be taken in plenty to satisfy hunger.

A balanced diet:

It is very essential for diabetic patients to follow a balanced and healthy diabetic diet and meal plans. A balanced diet may include products that have carbohydrate from fruits, vegetables, nuts, grains and milk products. These food items must not include fats. Diabetes carbohydrates and mono unsaturated fats can burden a diabetic patient with a major amount of calories that should be avoided at all cost. The intake of protein along with food must not exceed more than 15 percent of total calorie requirement.

Recipes for diabetes:

diabetic dietYou can also follow the special diabetes diet recipes while preparing food at home. These recipes use the right amount of food to provide you with a diabetes nutritional supplement. A study of these recipes will make you realize how important it is to follow a proper diet in life. By being emotional with food habits, one can invite many unwanted diseases. So, be factual. There are many special recipes for diabetics available on the internet such as low fat dessert recipes. Most of these recipes include diabetes nutritional supplements

Nutritional dietary supplements can arrive in all various shapes and sizes – several various dietary supplements can make a massive variation in your daily life. Nutritional dietary supplements are precisely what they suggest; they are the nutritional diabetes vitamins and minerals and other nutrients that your body needs to be healthful. Arthritis therapy strategies can incorporate nutritional health supplements. But the key word is carefully.

Researchers and people with Type 2 diabetes believe that some foods and diabetes meal planning have beneficial effects on diabetes. They just don’t know which foods they are and how effective they are. Several below have been tested but, the results have been mix or just confusing partly because the sample size (the number of people being tested) is very small (like 150). And, clinical trials need thousands of participants in order for the final statistics to be believable. Most importantly, the gold standard clinical trials are randomized, double-blinded, placebo controlled and peer-reviewed to be trusted – A very expensive affair.

Grain Fiber and Magnesium Prevent Type 2 Diabetes

Keep in mind that statistics and how they were calculated can be worth questioning. The supporters of this study claim that people who ate the most cereal fiber had a 33 percent lower risk of developing diabetes than those who took in the least, while those who consumed the most magnesium had a 23 percent lower risk than those who consumed the least. Diabetic diet information that helps to control diabetes using the diabetic diet foods you like.

Grapefruit and Managing Type 2 Diabetes

Grapefruit may help to reduce blood sugar levels in individuals that have Diabetes, though studies are not entirely conclusive. However, grapefruit and grapefruit juice have been suspected of having negative interactions with medicines like metformin, cholesterol lowering drugs (statins) and others.

Cinnamon and Diabetes

A few small clinical trials indicate that cinnamon may help to prevent the onset of Type 2 Diabetes. Supporters ofdiabetes supplements this research claim that just a teaspoon of the popular spice is all that is needed to help fat cells respond to the body’s naturally-produced insulin in order to lower blood sugar levels.

Lab studies indicate that cinnamon contains a biologically active chemical called methylhydroxy-chalcone polymer (MHCP). MHCP works by mimicking the effects of insulin syringes in stimulating the insulin receptors in fat and muscle cells to receive sugar (glucose). How MHCP act on the insulin receptors is unknown.

Additionally, supporters claim that cinnamon is proven to lower bad cholesterol. As such, the spice appears to be an effective and holistic solution to weight loss, Diabetes care, and improved general health.

Typefreediabetes offers a full line of diabetes medical supplies, including incontinence diapers; diabetes shoes, incontinence products, body fat analyzer, glucose tablets, blood glucose monitors, durable diabetes medical equipment, nutritional supplements, body fat monitor and many other home health care products and supplies. Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

Shop online for Diabetic testing supplies and Diabetes Insulin Pump

Vegetarian Diet – Great for Diabetes

There are several types of Vegetarian diets, including strict Vegan diets (no animal products may be consumed) and lacto-ovo diets, in which vegetarians may consume cheese, eggs, and other dairy products. It is essential that vegetarians carefully balance their nutrition and diabetes vitamins so that they are able to obtain the proper amount of protein to stay healthy

In order for diabetics to free themselves of diabetes complications, they need to learn about diabetic diet basics.  Learning and practicing diabetes diet basics has been proven to control blood sugar levels and control body fat weight.  And here is some very positive news: if you know how to improve your health, you can free yourself from many diabetes complications. While there are many ways this can be achieved, developing an insight into the diabetes diet basics will certainly go a long way and also check blood sugar levels through body fat monitor and scales.

Vegetarianism and Veganism

According to the Mayo Clinic, Diabetics may benefit greatly from adopting a vegetarian or vegan diet. While vegetarian and vegan diets differ greatly in terms of what sorts of foods can be eaten, the major characteristic of both is that vegetarians and vegans do not eat meat. A vegetarian is generally a person that does not consume meat, but may consume animal products, such as:

  • Milk and eggs (lacto-ovo vegetarian).
  • fish (pesco vegetarian)

A vegan, however, does not consume any animal products at all:  No meat, eggs, cheese or milk. Also vegans do not use products made from or with animal products like wool, leather, cosmetics, etc.

Vegan diets tend to be healthy, when they are closely monitored and balanced with foods from every food group but meat and dairy. In fact, a vegan diet and diabetic food plan is cholesterol-free and low in saturated fats. Both vegan and vegetarian diets are low in calories and include large amounts of vegetables, fruits, whole grains and legumes. As such, the vegan and vegetarian diet tends to include healthy foods that are low in fat and sugar.

Naturally, when a person consumes very little sugar and has a predominantly natural diet, he or she can usually lose weight and maintain that weight loss. Because Diabetes is a disease that is made better by limited sugar in take and by staying at a healthy weight, the vegan and vegetarian diabetic diet plan tend to be very suitable.

Additionally, while the vegan and vegetarian diets cannot cure diabetes, they can reduce the risk of common complications, such as heart and kidney disease. Heart disease is generally called by high blood pressure and cholesterol, which are both practically eliminated through a vegetarian diet and blood glucose test kit. Kidney disease, which can be made worse by consuming protein, can be delayed by eliminating meat proteins and adopting the healthier vegan and vegetarian nutritional standards.

Portion control plates play an important role in managing diabetes. Portion control dishes are designed with correct portion recommendations of meat, soup, vegetables, soups, fruits etc. It helps an individual to keep their weight and blood sugar level in watch.

You will want your diabetes diet plan and diabetic diet foods to be balanced, healthy, and maintain the right amount of calories to maintain a proper body weight. Now, some may be shaking their head at this notion. They may agree wholeheartedly that this is the right plan of action to take. Yet, they may not exactly know how to select and prepare their meals in such a way.

Before beginning a vegan or vegetarian diet, be sure to consult with your doctor or dietician. Vegan and vegetarian diets remove the most common sources of important proteins and vitamins. Therefore, it is important to understand what supplements for diabetes you will need to take in order to make up for those losses.

Shop online for Diabetes Test Strips and Blood Glucose Test Strips

The Food Pyramids and diabetes!

Good nutrition for Diabetes involves maintaining a well-balanced Diabetic diet plan that includes whole grains, protein, dairy, vegetables, fruit and some unsaturated fats.

Americans are accustomed to seeing the traditional Food and Drug Administration pyramid on every cereal box and FDA-approved publication. While the American food guide pyramid and Mediterranean food pyramid is by all means healthy and comprehensive, we thought it would be fun to share food guide pyramids reflecting the histories of many other ethnic beginnings, cultures and beliefs.

The importance of nutrition for Diabetics requires that we find all sorts of ways to help you create a useful Diabetes food pyramid. To meet that goal will keep working to bring missing pyramids to you. As an option, pick one and adopt it as your own. Eating in the ways of our traditions cannot be a bad thing. 

Remember how much smaller plate sizes were, so watch your portions. Click to see Portion Control Plates Also, remember how physically active our great grand-parents were, so daily exercise is a must.

Below are the ethnic food guide pyramids.

Mediterranean diet pyramid People with diabetes can create a very healthy menu with the Mediterranean Diet Pyramid.  This pyramid is characterized by the relatively low presence of fat. All fats included in the diet are mono-unsaturated or poly-unsaturated fats, such as olive oil. You’ll notice that the Mediterranean pyramid also includes generous portions of fruits, vegetables, beans, grains, nuts, and poultry. Surprising to some, the pyramid recommends at least one glass of wine a day along with a satisfying meal!

Asian diet pyramid – The Asian Diet is said to help reduce the occurrence of many chronic diseases that have become commonplace in Western societies. About 25%-80% of the calories in the Asian diet come directly from rice. You can notice that vegetables play an important role in the Asian diet, but meats are not quite as common.

 

The Latin American Diet Pyramid is characterized by the prevalence of corn, potatoes, and peanuts and dry beans other all other types of food. These foods have been common in the Latin American diet for centuries. In general, the Latin American diet is made of foods that are inexpensive, but tasty and easy to prepare.

Good nutritional practices involve maintaining a well-balanced diet and diabetes diet plan that includes whole grains, protein, dairy, vegetables, fruit and some fats.

Americans are accustomed to seeing the traditional Food and Drug Administration pyramid on the box of every cereal box and FDA-approved publication. While the American food guide pyramid is by all means healthy and comprehensive, we thought it would be fun to share food guide pyramids reflecting the histories of many other ethnic beginnings, cultures and beliefs.

Vegetarian diet pyramid – There are several types of Vegetarian diets, diabetic diet foods, including strict Vegan diets (no animal products may be consumed) and lacto-ovo diets, in which vegetarians may consume cheese, eggs, and other dairy products. It is essential that vegetarians carefully balance their nutrition so that they are able to obtain the proper amount of protein to stay healthy. Check here for our low fat dessert recipes.

Like most diabetic diet, physical activity plays a critical role in maintaining good health by burning excess calories. In the past the lack of automation and labor saving farming and manufacturing forced the people to burn excess calories in their daily lifestyle.

Physical activity and exercise with diabetic shoes is the key to making good diabetes nutrition work. We have to burn excess sugar and fat that we eat. If we choose the traditional approach to eating, it is important to note that we are choosing a way of life, not just the foods that we grew up with and love.

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