IT REALLY TICKS ME OFF....BIG TIME

Unbelievable.

It reinforces my belief.

A lot of doctors suck.

Big time.

Okay.....I have health issues. I know that. Heck, everyone knows that. What I expect when I go to a doctor is a little knowledge and conversation and possibly....quite possibly.....a way to fix the problem.

Apparently, that is asking too much.

I've gone to doctors that have refused to name Fibromyalgia on my chart. I've gone to doctors that look at the kind of pain I'm in and give me the "oh, suck it up" look. The last one I went to looked at my skin peeling under my nails and offered the following comment...."well, you do live in the desert." 

No duh.

I've lived here 47 years and I've never had skin peeling from under my nails. I've go alligator skin, thyroid problems and the bimbo says....."you live in the desert??????" WTF????

I go to pain management every month. While I appreciate the fact that pain doctors are incredibly busy, when a doctor walks into your room....takes a look at you and then the chart and WALKS OUT.....well, that is beyond ridiculous. I'm serious. This doctor was not in the room with me for more than 15 seconds.

Do you believe that one??????

I go to another endocrinologist on Monday. I can't wait to find out what this person will do. Although I hope I can be pleasantly surprised.....trust me,  I have just about had enough. What is it with Las Vegas?? If a doctor can't get licensed anywhere else do they all just come here?

Health care has become beyond terrible. What kind of arrogance causes someone to look at you in disdain when they take an oath to "do no harm?" How do they justify spending less than 4 minutes with you and then bill your insurance an exorbitant amount of money? No wonder health care is so expensive....no wonder there is so much fraud.

I'm convinced that Buster gets better care than I do.

That wonderful doctor comes in and talks to Buster. 

Asks how that sweetheart is doing and Buster's tail goes a mile a minute.

If there is medication it's explained what it is for and how to use it.

If there is a problem they want to get to the bottom of it.

And they REALLY LIKE PETS.

Maybe I should go to a veterinarian.

Boo bear......you don't know how lucky you are.

THE FUTURES SO BRIGHT I HAVE TO WEAR SHADES

I think the volume is turned up.
And I can't turn it down.
That doesn't happen when it's Pink Floyd.
Sensory overload.

When you have Fibromyalgia your body is sensitive to so many things. My senses seem to be on hyper drive.

But it's selective.

Scents like bread coming out of the oven, fresh flowers, even some perfumes that are vanilla based can transport me to euphoria. It seems that I can't get enough of the fragrance. On the other hand, my nose is very, very, sensitive to scents that I find.....shall we say......unpleasant? 

How about malodorous?

How about stinks?

When I worked in sales people would come through the sales office and I'd start spraying air freshener the minute they'd walk out the door. Body odor is one thing I cannot handle and my nose picks it up immediately. Friends have said that they don't smell anything but, me? I could be a bloodhound.  

Then there's taste.

If I don't like it...there is NO WAY that I'm going to eat or drink it. There have been medical tastes that call for drinking, well, crap is the only way I can describe it. The staff becomes impatient with me because it just won't happen. The icky taste almost becomes magnified. My mother used to have the same problem. She'd tell me that there were starving people in China and my response would be, "send it to them because I'm NOT GOING TO EAT IT."

Let's go to the light.

I'm part vampire.

I'm beginning to sound like a real fruitcake but it's true. I get practically blinded by the light. If I'm outdoors I have to wear sunglasses. Even when it's overcast I end up in shades. I don't get a headache from it.....I just start seeing spots. It's like having a huge flash bulb go off in front of my eyes. Boy, I really dated myself saying that didn't I???

Do I dare go to sound??

Turn on the radio.....

I LOVE MUSIC.....

All kinds of it. It has the power to soothe my soul. I can't even imagine a world without it. Classic music, country, rock and roll, pop, blues....even opera. It doesn't matter....just depends on my mood. I can put my headset in and rock. I can handle loud music if I love the song. If I don't? 

TURN DOWN THE FRICKING VOLUME!!

So what is this selective sensitivity? I have to take ear plugs to live events but I could listen to the same song on my headset and it can be loud. Background noise or loud sounds in a restaurant just bug the crap out of me.  A high frequency sound or nails on a chalkboard......sometimes even a loud television.

No go.

No way.

No how.

I think the biggest sensitivity that I have is heat intolerance. I can handle the cold much better than heat. The way I figure it .....I can pile on blankets and clothes but there's only so much I can take off. When it's hot, it's just plain hot and I can't handle it.

And I can get hot in an instant.

It's amazing. I live in Las Vegas......or FSD (fort stinking desert) and I have for 47 years. You'd think I'd be used to the heat. Nope. Not happening. I have fans going and the A/C cannot be over 75 degrees. If it is......I'm ready to stand in the freezer. I don't cool down quickly and I don't sweat. Basically, I just can't tolerate hot. Is this weird or what??

Plus, I get very bitchy when I'm hot.

Wait.

Is that all it takes??

I may have to rethink that.......

I'd probably have a lot of dissent!!

RUNNING ON EMPTY

Just what I feel like.

Just what I'm doing.

I have been dealing with the puzzle of a thyroid that's attacking itself, nodules on my thyroid and a lovely flare that has knocked me on my fanny.

I can't seem to keep my eyes open. I've been sleeping 12-14 hours a day. Normally, I wouldn't mind that but it's been forced on me. My skin looks like alligator skin and it has started to itch. There's a little difficulty swallowing but the one doctor I went to "isn't real concerned about it."

ISN'T REAL CONCERNED?

I feel like crap. 

Let me rephrase.

I feel like something that crap brought in. 

So let's examine the evidence. 

I'm real tired. I'm tired enough that I can fall asleep mid-sentence. 

I'm moving so slow that a slug moves at mach speed.

I feel like I'm going through menopause again. One minute I'm hot and the next I'm cold.

I'm going through lotion like crazy but still have that alligator look.

I'm gaining weight. (THAT IS BAD. I CAN DEAL WITH THE REST BUT THIS????)

I ache more than usual.

My skin is peeling underneath my nails.

My hair is shedding worse than Buster's.

I'm craving carbs. (Ok.....so what??)

I can't remember my own name at times.

I feel like a vampire because I hate the light.

All of this points to problems with the thyroid. This brings me to an interesting topic that I'll write when I can pick my head up. The symptoms of thyroid problems mimick Fibromyalgia.

So I'll write....

What came first the chicken or the egg?

Thyroid of Fibro??

I'm going back to bed.

Living and Eating Healthy vs. Unhealthy

In the short term, living and eating healthy generally costs more. However, in the long term, the habits of a sedentary lifestyle and eating cheaper fast foods and processed foods can lead to obesity, diabetes, cancer, and heart disease  — which is quite expensive in terms of health care costs, quality of life and lifespan.

                                             

Of course, living a healthy lifestyle can take a lot of work. And for some, it may seem like it takes a lot of money, too. The reality is, however, that living a healthy lifestyle can save you more money in the long-term -- not only for you, but also for our nation.

When it comes to understanding the costs of unhealthy living, we need to look at several aspects. We need to look at our individual lifestyles, our national lifestyles, and the costs that don't always come directly out of our individual pockets. When we do that, we get a better picture of what it really cost to eat and live healthy vs. unhealthy:

Grocery Bill: It definitely cost a lot more for healthy foods such as extra virgin olive oil, organic Omega-3 eggs, wild salmon, free-range chicken, fresh organic vegetables, sprouted grain bread, and raw juices. However, if you reduce the amount of money that you spend on animal meat and purchase inexpensive healthy foods such as fresh spinach, kale, broccoli, carrots, pinto beans, brown rice, canned tuna/salmon, and frozen vegetables, you can stay within your grocery budget! Ironically, animal meat tends to be the most expensive item on the grocery list and it is one of the primary causes for a lot of our diseases such as obesity, cancer, and heart disease! Also, if you do your homework, you can get many of these healthier foods at discount.

Note: For more information about reducing your grocery bill, refer to an earlier post titled Tips for Eating Healthy Inexpensively.

Unhealthy Habit Costs: If you are an alcoholic or a smoker, this can put a major burden on your pocketbook. Drinking a bottle of liquor every day can cost you almost $3700 a year! Smoking a couple of packs of cigarettes a day can cost you almost $3000 a year. Think about the vacation you could take on that! Now remember, that is just the cost of the habit, not the cost of the potential diseases or conditions that may become a result of your habit. 

Out-of-Pocket Medical Costs: The less healthier you are, the more likely you will need to visit the doctor for prescription medications. And in more serious situations, you will need medical procedures or some kind of surgery that can be very costly. Unhealthy lifestyles make up a huge percentage of healthcare costs, and unfortunately, very few of us have a full-coverage health insurance plan. As a result, each visit to the doctor…the additional medications required ... each stay in the hospital ... each surgery required…inevitably is money that will need to come out of your own pocket.

Less Income: The less healthier you are, the more likely you are going to be ill and have to take time off from work. If you are limited to a certain number of sick days a year and you go over that limit, you end up losing potential income as a result. Let's say an individual makes $20 an hour and they get 5 sick days a year. Because they are unhealthy and get sick more often, maybe they actually need 10 days a year. As a result, they take an extra 5 days off for the year. Financially, that would add up to $800 in lost income.To make matters worse, if you continue to miss too much work, you may lose your job!

Healthcare Costs: As we all know, healthcare coverage for our country is a very complicated and costly issue. What's more is that a lot of the cost can be avoided. It turns out that over 70 percent of our healthcare costs are specifically related to lifestyle decisions. According to the Wellness Council of America, here are some statistics about healthcare costs:

• The annual healthcare costs specific to obesity-related disease and health issues, all of which are considered preventable, represents about $150 billion or about 12 percent of our healthcare costs.
• Smoking-related illnesses account for $96.7 billion in healthcare, or approximately 8 percent of healthcare costs (CDC).
• Sedentary lifestyles account for 15 percent of all healthcare costs. It turns out that only 20 percent - 25 percent of the population achieves the recommended 30 minutes of daily physical activity.
• Further, other preventable conditions aside from smoking make up an additional 40 percent of our healthcare costs.
• In total, all of the above is related to 75 percent of our healthcare costs! All of which are linked to unhealthy lifestyle choices, including physical inactivity, diet, alcohol consumption and tobacco use. Further, 70 percent of American deaths are attributed to strokes, heart attacks, diabetes and cancer, all of which can be influenced significantly through lifestyle choices.

We need to stop making excuses for why we can't (or won't) live a healthy lifestyle. And, think about the message that we're sending to our children ... 

Cancer-Weight Gain-Obesity Connection

Studies have consistently found that people who are overweight or obese are also more likely to develop breast, pancreatic, kidney, colon, prostate, and gallbladder cancers. Studies have estimated that having a high body weight accounts for nearly a quarter of kidney and gallbladder cancers.  Although obesity should be considered a disease in its own right, it is also one of the key risk factors for other chronic diseases together with smoking, high blood pressure and high blood cholesterol.

One study, using NCI Surveillance, Epidemiology, and End Results (SEER) data, estimated that in 2007 in the United States, about 34,000 new cases of cancer in men (4 percent) and 50,500 in women (7 percent) were due to obesity. The percentage of cases attributed to obesity varied widely for different cancer types but was as high as 40 percent for some cancers, particularly endometrial cancer and esophageal adenocarcinoma.

A projection of the future health and economic burden of obesity in 2030 estimated that continuation of existing trends in obesity will lead to about 500,000 additional cases of cancer in the United States by 2030. This analysis also found that if every adult reduced their BMI by 1 percent, which would be equivalent to a weight loss of roughly 1 kg (or 2.2 lbs) for an adult of average weight, this would prevent the increase in the number of cancer cases and actually result in the avoidance of about 100,000 new cases of cancer.

Several possible mechanisms have been suggested to explain the association of obesity with increased risk of certain cancers:

• Fat tissue produces excess amounts of estrogen, high levels of which have been associated with the risk of breast, endometrial, and some other cancers.
• Obese people often have increased levels of insulin and insulin-like growth factor-1 (IGF-1) in their blood (a condition known as hyperinsulinemia or insulin resistance), which may promote the development of certain tumors.
• Overweight and obesity lead to adverse metabolic effects on blood pressure, cholesterol, triglycerides and insulin resistance.
• Fat cells produce hormones, called adipokines, that may stimulate or inhibit cell growth. For example, leptin, which is more abundant in obese people, seems to promote cell proliferation, whereas adiponectin, which is less abundant in obese people, may have antiproliferative effects.
• Fat cells may also have direct and indirect effects on other tumor growth regulators, including mammalian target of rapamycin (mTOR) and AMP-activated protein kinase.
• Obese people often have chronic low-level, or “subacute,” inflammation, which has been associated with increased cancer risk.

Other possible mechanisms include altered immune responses, effects on the nuclear factor kappa beta system, and excessive oxidative stress.

The following diagrams (from one of the Death to Diabetes/Obesity Health Coaching Training Programs) depict the pathophysiology of obesity and the possible connections between obesity, diabetes, cancer, and other diseases.

Note: Chronic overweight and obesity contribute significantly to many complications, including osteoarthritis, a major cause of disability in adults.

Too much belly fat could increase the risk of cancer

The way that fat is distributed around the body can also affect the risk of cancer. Apple-shaped people who put on weight around their stomach may have higher risks than pear-shaped people who put on weight around their hips.

Scientists measure belly fat using either waist circumference (the length of tape that goes around your waist) or waist-to-hip ratio (how wide your waist is compared to your hips). Studies have found that people with larger waists or waist-to-hip ratios have higher risks of breast cancer,  bowel cancer, kidney cancer,  and pancreatic cancer.

Obesity may increase cancer risk by changing hormone levels

Obesity most likely increases the risk of cancer by raising levels of hormones such as estrogen and insulin.

In early life, estrogen is mainly produced by a woman’s ovaries, but this stops after menopause. Instead, fat in the body becomes the main source of estrogen and obese women have up to twice as much estrogen as women with a healthy weight.  They also have lower levels of SHBG, or ‘sex hormone binding globulin’, which mops up estrogen in the body . This is almost certainly why obesity increases the risk of breast and womb cancers.

Obesity also increases levels of insulin in the body. It’s not clear how this could lead to cancer, although high insulin levels are a common feature of many cancers. High insulin levels could explain why being obese increases the risk of bowel, kidney and pancreatic cancer.

Obesity could also cause cancer through other means, including:

• increasing the risk of esophageal cancer by causing ‘gastric acid reflux’, a condition where the stomach’s acids are briefly pushed back into the throat. This damages the lining of the esophagus.
• increasing the risk of gallstones, which in turn increase the risk of gallbladder cancer.
• being associated with physical inactivity or unhealthy diets.

Keeping a healthy weight reduces cancer risk and losing weight may reduce cancer risk
Studies have shown that overweight and obese people are more likely to develop cancer than people with a healthy body weight. It therefore makes sense that losing weight can help to reduce the risk of cancer, and scientists are now trying to confirm this with large studies.

One study found that women who lost 20 pounds or more had 11% lower risks of cancer overall compared to women who had never lost that much weight. Another study found that women who lost 10kg since menopause and kept the weight off more than halved their risk of breast cancer. Other studies have found similar results for breast and other types of cancer.

When people try lose weight through short-term fixes, in most cases, the end up putting the weight back on. It’s unclear how this ‘weight cycling’ affects the risk of cancer. But at least one study found that women whose weight had gone up and down by over 10 pounds, more than ten times, had higher risks of kidney cancer than those whose weight was stable.  While this was just a single study, it does suggest that the best way to reduce the risk of cancer is to maintain a healthy body weight over time.

According to the American Cancer Society, obesity cost an estimated $75 billion in 2003 because of the long and expensive treatment for several of its complications. According to the National Institute of Health, $75-$125 billion is spent on indirect and direct costs due to obesity-related diseases. 

The Solution to Obesity?

Follow a plant-based diet program such as the Death to Obesity Program. This program is a wellness program that is designed to help you lose weight (fat) the right way and permanently. The Death to Obesity Program is the only weight loss program that actually addresses how to eat comfort foods and your favorite foods instead of avoiding these foods and feeling deprived. Feeling deprived eventually leads most people to fall off the wagon and eventually regain the weight that they lost! Sound familiar?

With the Death to Obesity Program you will never fall off the wagon, because we include the very foods that would cause you to fall off the wagon in the first place! And, we show you how to transform these foods into healthier versions so that you will stick with the program.

Note: For more information about obesity and how to lose weight (and belly fat), refer to the Death to Obesity: The Weight Loss Solution ebook.

Clinical References:

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2.  IARC, Weight Control and Physical Activity. IARC Handbooks of Cancer Prevention, ed. H. Vainio and F. Bianchini. Vol. 6. 2002, Lyon: IARC.
3.  Renehan, A.G., et al., Body-mass index and incidence of cancer: a systematic review and meta-analysis of prospective observational studies. Lancet 2008. 371(569-578). PubMed
4.  Reeves, G.K., et al., Cancer incidence and mortality in relation to body mass index in the Million Women Study: cohort study. BMJ, 2007. PubMed
5.  WHO/FAO, Joint WHO/FAO Expert Consultation on Diet, Nutrition and the Prevention of Chronic Diseases, in WHO Technical Report Series. 2003, WHO: Geneva. p. 95-104. Link
6.  Parkin, M., et al., The fraction of cancer attributable to lifestyle and environmental factors in the UK in 2010. BJC 2011. 105, Supp. 2, 6 December 2011.
7.  Danaei, G., et al., Causes of cancer in the world: comparative risk assessment of nine behavioural and environmental risk factors. Lancet, 2005. 366(9499): p. 1784-93. PubMed
8.  Eliassen, A.H., et al., Adult weight change and risk of postmenopausal breast cancer. Jama, 2006. 296(2): p. 193-201. PubMed
9.  Boyle, P., et al., European Code Against Cancer and scientific justification: third version (2003). Ann Oncol, 2003. 14(7): p. 973-1005. PubMed
10.  Lahmann, P., et al., Body size and breast cancer risk: findings from the European Prospective Investigation into Cancer And Nutrition (EPIC). Int J Cancer, 2004. 111: p. 762-71. PubMed
11.  Macinnis, R., et al., Body size and composition and risk of postmenopausal breast cancer. Cancer Epidemiol Biomarkers Prev, 2004. 13: p. 2117-2125. PubMed
12.  van den Brandt, P.A., et al., Pooled analysis of prospective cohort studies on height, weight, and breast cancer risk. Am J Epidemiol, 2000. 152(6): p. 514-27. PubMed
13.  Ahn, J., et al., Adiposity, adult weight change, and postmenopausal breast cancer risk. Arch Intern Med, 2007. 167(19): p. 2091-102. PubMed
14.  Larsson, S.C. and A. Wolk, Obesity and colon and rectal cancer risk: a meta-analysis of prospective studies. Am J Clin Nutr, 2007. 86(3): p. 556-65. PubMed
15.  Adams, K.F., et al., Body Mass and Colorectal Cancer Risk in the NIH-AARP Cohort. Am J Epidemiol, 2007. PubMed
16.  Pischon, T., et al., Body size and risk of colon and rectal cancer in the European Prospective Investigation Into Cancer and Nutrition (EPIC). J Natl Cancer Inst, 2006. 98(13): p. 920-31. PubMed
17.  Dai, Z., Y.C. Xu, and L. Niu, Obesity and colorectal cancer risk: A meta-analysis of cohort studies. World J Gastroenterol, 2007. 13(31): p. 4199-206. PubMed
18.  Bjorge, T., et al., Body size in relation to cancer of the uterine corpus in 1 million Norwegian women. Int J Cancer, 2006. PubMed
19.  Friedenreich, C., et al., Anthropometric factors and risk of endometrial cancer: the European prospective investigation into cancer and nutrition. Cancer Causes Control, 2007. PubMed
20.  Kubo, A. and D.A. Corley, Body Mass Index and Adenocarcinomas of the Esophagus or Gastric Cardia: A Systematic Review and Meta-analysis. Cancer Epidemiol Biomarkers Prev, 2006. 15(5): p. 872-8. PubMed
21.  Merry, A.H., et al., Body Mass Index, height and risk of adenocarcinoma of the oesophagus and gastric cardia: a prospective cohort study. Gut, 2007. PubMed
22.  Berrington de Gonzalez, A., et al., Anthropometry, Physical Activity, and the Risk of Pancreatic Cancer in the European Prospective Investigation into Cancer and Nutrition. Cancer Epidemiol Biomarkers Prev, 2006. 15(5): p. 879-885. PubMed
23.  Stolzenberg-Solomon, R.Z., et al., Adiposity, physical activity, and pancreatic cancer in the National Institutes of Health-AARP Diet and Health Cohort. Am J Epidemiol, 2008. 167(5): p. 586-97. PubMed
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27. Benson, V.S., et al., Lifestyle factors and primary glioma and meningioma tumours in the Million Women Study cohort. Br J Cancer, 2008. 99(1): p. 185-90. PubMed
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30.  Larsson, S.C. and A. Wolk, Body mass index and risk of multiple myeloma: A meta-analysis. Int J Cancer, 2007. PubMed

Foods That Help Control and Reverse Your Diabetes

Some foods have a bigger impact on your blood sugar than others. Knowing which ones are the best for keeping blood sugar levels steady is especially important when you have diabetes, but it's a good idea for everyone. Your dietary goal is to choose foods that help keep your blood sugar level on an even keel. That typically means whole, minimally processed foods. 

Here are some of the best foods that stabilize -- or even lower -- your blood sugar so you can better manage your diabetes.

Chia Seeds
High in protein and loaded with fiber and omega-3 fatty acids, chia seeds are a nutritional powerhouse. The flour made from these nutty-tasting seeds is a great addition to a diabetes-friendly kitchen. “It actually lowers blood sugar due to the fiber and omega-3 fatty acid content,” says Amy Jamieson-Petonic, RD, spokesperson for the Academy of Nutrition and Dietetics, and director of coaching at Cleveland Clinic. 

There's some evidence that chia seeds help reduce belly fat -- the kind that contributes to insulin resistance. Substitute a quarter of your regular flour with chia flour (and experiment with higher ratios) in just about any baked good. Order the flour online, find it at health-food stores, or grind chia seeds in a food processor.

Cinnamon
If you have diabetes, be sure there's cinnamon in your spice rack. Studies have shown that as little as a teaspoon of cinnamon a day may significantly decrease fasting blood glucose levels and increase insulin sensitivity. There are lots of ways to add more cinnamon to your diet. Sprinkle some in your coffee, stir it into your morning oatmeal, or add it to rubs for chicken or fish.

Extra-Virgin Olive Oil
When you savor the peppery zing of extra-virgin olive oil, you’re tasting powerful antioxidants. The phytonutrients that bring the bite also have an anti-inflammatory effect on your body. That helps protect and repair the cardiovascular system, which constant fluctuations in blood sugar can damage. Olive oil is also incredibly versatile. It's appropriate for anything from salads to sautés. Best of all, it slows absorption of the carbohydrates it's paired with for a healthier glycemic load overall.

Hummus
Hummus, a Middle Eastern specialty, is a great addition to a diabetes-friendly plate. The fiber and protein in chickpeas -- 12 grams of dietary fiber and 15 grams of protein per cup -- help regulate the absorption of the sugars from the starch so your blood sugar stays on an even keel. The healthy fats from the tahini (made from ground sesame seeds) and olive oil slows the absorption of sugars even more. Pair your hummus with vegetables and whole-grain crackers for an even greater effect.

Lentils
Lentils are smart legumes when managing your blood sugar. They contain a good amount of starch (normally a no-no when managing blood sugar), which gives them a satisfying, hearty creaminess. Lentils are also packed with both soluble and insoluble dietary fiber. Soluble fiber turns into a gel-like consistency during digestion, which slows absorption of the sugar molecules in the starch. Insoluble fiber passes through the digestive tract without "registering" as a carbohydrate, while slowing down the whole digestive process so you stay satisfied and your blood sugar remains steady.

Nuts
Nuts of all sorts -- walnuts, pecans, take your choice! -- are great for controlling blood sugar. Despite their diminutive size, nuts are power packages of protein, unsaturated (healthy) fat, and fiber. Those three factors have a positive impact on blood sugar levels. In a recent study, participants who ate 2 1/2 ounces of nuts daily had an 8% decrease in their A1c levels. Keep in mind that nuts also pack plenty of calories. Your best bet is to substitute nuts for high-carbohydrate foods, such as croutons or pretzels. Sprinkle them on yogurt and salads, or nibble them for a snack.

Sardines
When you have diabetes, you want to land fish on your plate, especially fatty, cold-water fish.
Sardines and other small, fatty fish are high in essential omega-3 fatty acids that our bodies can only get from the food we eat. Sardines and other omega-3-rich fish help in a couple of ways: They're a great source of fat and protein to slow absorption of blood sugars, and they help protect your cardiovascular system, which irregular blood sugar fluctuations that can come with diabetes can damage. The healthy fat in sardines is good for your brain, too, and may help fend off Alzheimer's disease and dementia.

Spinach and Other Leafy Greens
Looking for a diabetes-friendly food? Follow Popeye's example. Spinach, kale, chard, and other leafy greens are loaded with vitamins, such as folate; minerals, such as magnesium; a range of phytonutrients; and insoluble fiber -- all of which have virtually no impact on your blood sugar level. Mark Hyman, MD, author of The Blood Sugar Solution (Little, Brown and Company), calls leafy greens "free foods," which means you should eat as many of them as you can. Bonus: The fiber in leafy greens will slow absorption of any carbohydrates (e.g., potatoes or bread) they’re paired with, resulting in a healthier overall glycemic load.

Quinoa
Most diabetics should avoid grain, but, if you're going to eat any grain, try quinoa. Quinoa is a super grain for many reasons: It’s one of the few non-animal proteins that's considered a "complete protein" in that it has all of the essential amino acids your body needs to build protein molecules. Plus, quinoa is a whole grain with germ, endosperm, and bran intact, bringing a host of nutrients and healthy fat to the mix. Even better, all those benefits come with very little impact on your blood sugar level. A half-cup of cooked quinoa ranks just under 10 (that's low!) on the glycemic load scale. It's easy to add quinoa to meals. Try using it in place of white rice as a side.

Whole-Grain Pasta
As previously mentioned, most diabetics should avoid grain, but, if you're going to eat any pasta, then, eat whole grain pasta. Whole-grain pastas are a great source of B vitamins and fiber, and reduce inflammation in the blood vessels. However, this food does come with a couple warning flags. First, overcooking pasta raises its glycemic load (follow the package directions and pull the pasta off the heat when it's al dente). Second, beware of portion size. A good bet is to pair 1/2 to 1 cup of cooked pasta with a bevy of vegetables and a bit of lean protein and healthy fat for a dish that's easy on your blood sugar.

Other Foods to Eat

Other foods that help to reverse your Type 2 diabetes include vegetables such as broccoli, Brussel sprouts, bok choi, kale, Romaine lettuce; asparagus, cabbage, cauliflower, celery, cucumbers, okra, peppers, stringbeans, other greens (collard, turnip); sea vegetables such as chlorella and sea plankton; and, grasses such as wheat, barley, alfalfa. Vegetables of other bright colors (green, red, yellow, purple, orange) include artichokes, avocado, bean sprouts, beets, carrots, chickpeas, mushrooms, parsley, peppers, pumpkins, sweet potatoes, tomatoes, and zucchini. 

Fruits include dark, bright-colored fruits such as açai berries, blackberries, blueberries, cherries, cranberries, elderberries, strawberries, apples, grapes, goji berries; apricots, avocado, figs, grapefruits, kiwi, lemons, limes, mangosteens, melons, papaya, peaches, pears, plums, pomegranates, prunes, raspberries.

Lean protein includes fish (wild salmon, sardines, tuna, mackerel, tilapia), nuts, seeds, beans, lentils, whey protein, whole soy foods (tofu, tempeh, miso, soy protein powder); lean, organic beef, chicken breast without the skin, turkey breast without the skin; goat’s milk, low fat plain yogurt; organic eggs, egg whites; low fat cheese, soy/tofu cheeses, blue-green algae (spirulina, chlorella); grains (amaranth, quinoa); wild game (venison, bear); organic seafood (shrimp, crab, lobster); and vegetables.

Foods That Prevent Reversing Your Diabetes

Certain foods can spike your blood sugar and insulin levels, preventing you from being able to control and reverse your diabetes. The good news is, while there are some surprises, most of these foods fall under the same category: processed food, such as white flour and sugar. Refined flours and sugar cause huge spikes in insulin and get absorbed quickly, which causes problems. Here is a list of some of the major "dead" foods to avoid.

Artificial Sweeteners
Many people think artificial sweeteners are harmless additives and a good choice if you have diabetes. Not so, Hyman says. "Artificial sweeteners slow metabolism and increase fat deposition, and can increase the risk of diabetes by 67%." If you need to satisfy a sweet tooth, Mills says, you're better off enjoying foods made with real sweeteners on occasion and in moderation.

Bagels
Back during the low-fat diet craze, bagels were darlings because of their "no-fat/low-fat" label, but that’s one of the very reasons they wreak such havoc on blood sugar. Refined flours cause huge spikes in insulin and get absorbed quickly, which causes problems. If you must get your bagel fix, pair it with a smear of avocado, which is loaded with healthy unsaturated fat, and a few slices of smoked salmon (a great source of both protein and omega-3 fatty acids) to help slow down digestion and regulate your blood sugar. You get extra points if you have a whole-grain bagel

Energy Bars
Because of all the added sugar, some energy bars may as well be labeled candy bars. Indeed, a single bar can carry a glycemic load over 49 (anything over 20 is considered "high"). That's more than a king-size Snickers bar! Bars made from refined flours and sugars are the worst culprits, since these have the harshest impact on blood sugar. If you like the convenience of energy bars, read labels carefully and choose bars made with nuts, whole grains, and few added natural sweeteners. Don't forget to account for the carbs in your daily tally.

Fruit Juice

If your blood sugar is extremely low and you need to bring it up quickly, fruit juice will help. But that’s not an effect you want when you’re looking to keep your blood sugar level the rest of the time. The concentration of carbohydrates is very high and tends to cause severe spikes and drops. Keep fruit juice on hand to counteract hypoglycemia (low blood sugar), but make water your go-to beverage as part of your everyday diabetes diet.

Ketchup
We tend to think of ketchup as a salty condiment, but many brands list some sort of sweetener as the second ingredient, which can have a disastrous effect on your blood sugar level. "It doesn’t matter if it’s called sugar, evaporated cane juice, high fructose corn syrup, or malt syrup," Mills says. "They’re all sugar, and all of them will elevate blood glucose."

Potatoes
Potatoes may be a whole, natural root veggie, but they’re also notorious for causing blood sugar to spike because they're digested into the bloodstream quickly. To mitigate this negative effect, cook potatoes with a healthy fat, such as olive oil, and bump up the fiber by adding hearty leafy greens or another vegetable to the mix. Or, make potato salad with plenty of lemon juice and chill it in the fridge. The acid and cold alter the starch molecules in the spuds to slow digestion.

White Pasta
White pasta is made from refined white flour, which is an easily digestible starch. That raises your blood sugar level. It also tends to provoke overeating because it's quickly digested, so you want to eat again, according to Amy Jamieson-Petonic, RD, spokesperson for the Academy of Nutrition and Dietetics and director of coaching at Cleveland Clinic. As if that's not bad enough, overcooking the pasta worsens the blood sugar impact.

White Rice
White rice is a whole rice grain that has been polished until just the endosperm -- essentially an easily digestible starch bomb -- is left. Not surprisingly, recent studies have shown that eating white rice can raise blood glucose significantly, especially if eaten often or in large quantities.

One study showed an 11% increase in diabetes risk with each daily serving of white rice. If you love rice with your stir-fries, switch to brown rice. Your blood sugar will thank you.

Low-Fat Sweetened Yogurt
It's obvious that low-fat yogurt has had fat removed, and that seems like a good choice if you have diabetes. While low-fat yogurt has a (small) positive impact on calorie count, it’s not so great for your blood sugar. Manufacturers compensate for that loss of fat by adding stabilizers, thickeners, and sugars that can have a detrimental impact on blood glucose. A better approach is to skip the fruit-flavored yogurt and choose plain yogurt sweetened with real, whole fruit.

Other Foods to Avoid

There are many other foods that diabetics should avoid, including all foods made with high fructose corn syrup, corn syrup, refined sugar, sucrose, maltose, dextrose, molasses, brown sugar, artificial sweeteners, and processed honey as well as foods/beverages such as soda, diet soda, bottled juice, soft drinks, candy, jams, jellies, cookies, cakes, pies, some cereals, and some condiments.

In addition, diabetics should avoid all foods made with refined flour or starch such as white bread, enriched bread, white pasta, white rice, macaroni, cereals, crackers, donuts, pancakes, pastries, biscuits, spaghetti, cakes, pies, and other processed foods; and, starchy vegetables such as white potatoes and corn.

These refined carbohydrates are high glycemic foods that cause your blood glucose level to rise, triggering food cravings and insulin surges that lead to fat production, inflammation, depletion of vitamins/minerals, low energy and a weakening of your immune system. Many of these processed foods contain high fructose corn syrup (HFCS), which is more dangerous than refined sugar because HFCS increases hunger cravings and fat production. This can lead to systemic diseases such as diabetes, heart disease, cancer, arthritis, Alzheimer’s and osteoporosis. Although artificial sweeteners and sugar-free foods do not contain the refined sugar and calories, their chemical makeup can increase the tendency to overeat and damage the nervous system.