Meals

The Secret to Successful New Year's Resolutions

…about all the foods you can’t eat, make a menu plan for the week filled with meals you can look forward to. In fact, look through a cookbook filled with healthy foods, and enjoy envisioning the meals you’ll make in the New Year. * When you’re in the grocery store, don’t…

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Glucomannan Helps Control Weight and Blood Sugar Levels

…The suggested dose is ½ teaspoon (2.5 g) mixed in an eight-ounce glass of water, two or three times daily, 30 minutes to one hour before meals (drink it quickly, before it thickens). Avoid glucomannan capsules, because they may stick and expand in the esophagus. Glucomannan is safe, well…

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Healthy Tips for Dining Out

…you may be getting a whole lot more than you bargained for. For instance, did you know that a typical restaurant meal contains around 60 percent more calories than homemade meals? Or that more than three-quarters of the 4,000 mg of sodium we eat daily comes from restaurant fare and processed foods?…

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Is Diet a Viable Natural Diabetes Treatment?

…Wellness Institute, I help patients living with diabetes control blood sugar levels with a lower-carbohydrate version of the Mediterranean diet. Meals are centered around lean protein (fish, chicken, turkey, tofu, beans, legumes), plenty of fresh vegetables, nuts and seeds, healthful fats, and a…

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Healthy Diet Plan: Recipe for Chipotle Burgers

In the past, I’ve shared some safe grilling tips for meals that are free of carcinogens. Now, I want to share an easy, delicious recipe that is perfect for your healthy diet plan and that won’t increase your risk of cancer from grilling. This recipe uses ground turkey, instead of ground…

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Natural Diabetes Treatment: Glucomannan

…to manage diabetes, take ½ teaspoon (2.5 g) mixed in an eight-ounce glass of water, two or three times daily, 30 minutes to one hour before meals (drink it quickly, before it thickens). Take care to avoid glucomannan capsules, as they may stick and expand in the esophagus. Glucomannan is safe…

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Fiber: The Amazing Diabetes Fighter

…this amount. But if a highly touted drug had as many positive effects on health as fiber does, I guarantee you’d be taking it with every meal. Most of you know that adequate fiber intake ensures regularity and protects against disorders of the colon, from constipation to hemorrhoids to…

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Natural Appetite Suppressants

…foremost is water. I recommend drinking an eight-ounce glass of water before each meal. Next, be sure to include plenty of fiber in your diet. You can get fiber from foods sources, such as a juicy apple before meals or a quarter-cup of freshly ground flaxseed sprinkled on yogurt, salads, or soups,…

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How to Stick to a Healthy Diet Plan During the Holidays

…your meal. 6. Healthy Diet Plan Tip #6: Drink plenty of fluids. You'll be taking in a lot of nutrients, including protein, and washing these out takes lots of water. (Beer and wine don't count.) 7. Healthy Diet Plan Tip #7: Gather up your family and friends and organize a post meal walk.…

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Lose Weight, Lose Diabetes

…was mowing my yard. I insisted on going out for a fast food lunch every day because I just ‘had to get out of the office,’ and those meals were usually ‘supersized’ so I could get as much food as possible for my money. “I already had hypertension and high cholesterol…

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Lowering Your Cholesterol Naturally

…histamine in the capillaries, resulting in an uncomfortable warm, tingly, itchy feeling. You can minimize flushing by taking divided doses with meals and/or at bedtime. I do not recommend niacinamide or inositol hexaniacinate (“no-flush” niacin) for lipid lowering because they…

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Are You Grilling Up More Than You Bargained For?

If barbecues are a summertime ritual for your family, consider this: Your meals may increase your risk of cancer. Grilling meat at high temperatures produces carcinogenic compounds called heterocyclic amines (HCAs). And when fats drip onto hot coals or heating elements, additional cancer-causing…

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How to End the Obesity Epidemic, No Willpower Required

…supplements (psyllium is a good source) also staves off hunger by causing a slower release of glucose. * Chew gum. Chewing sugar-free gum between meals reduces snacking and calorie intake. Now it’s your turn: Do you have any techniques that help you snack less and end the obesity epidemic? You…

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Enhance Cognitive Abilities With Green Vegetables

…more energy, promote healthy digestion, and improve overall health. That’s why I recommend that all my patients and readers center their meals around vegetables—especially greens. Eat salads with dark green lettuce. Sauté spinach with garlic for a gourmet side dish. Serve cooked…

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A Diabetic Diet Plan Checklist

…blood sugar control. You’ll need to commit to at least 30-45 minutes of moderately intense physical activity four or more days a week. Additionally, I recommend taking a brisk 10-minute walk after meals as this helps clear glucose out of the bloodstream, and helps maintain blood sugar levels.

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Ditch Diabetes with Weights and Walking

…active. Brisk walking is one of the easiest aerobic exercises. In fact, at the Whitaker Wellness Institute we take patients on a 10-minute walk after meals because this helps clear glucose out of the bloodstream. Studies have also shown that regular exercise resets your body’s thermostat for…

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5 Supplements for Heart Health

…levels, promotes arterial health, and supports a strong heartbeat. I recommend taking 100–300 mg of CoQ10 daily, in divided doses, with meals. * Omega-3 and omega-6 essential fatty acids (EFAs) are vital components of cell membranes and precursors to important chemical messengers. The…

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Solutions for 3 Common Digestive Problems

…than avoiding these foods altogether, take Beano with meals. Beano contains the missing enzyme that enables our bodies to break down these sugars before they reach the large intestine where gas is produced. Chewing fennel seeds after meals is a traditional Ayurvedic therapy for gas and indigestion.…

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Giving Thanks Is Good for Your Health

Today is one of my favorite holidays of the year. I love a good turkey meal, sharing the day with friends and family, and rooting for my favorite football teams. Plus, we have a long-standing tradition of going around the table and taking time for each person to name one thing they’re grateful…

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Outsmart Your Body's Response to Holiday Goodies

…what I like most is this extract’s potential to promote normal glucose levels after high-carb meals. In one study, when participants took 750 mg of Phase 2 Carb Blocker as part of a meal high in starchy carbohydrates, their blood glucose levels returned to baseline more quickly. There’s…

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Quick Workouts Can Treat Diabetes Naturally

…high-intensity workouts over a two week period reduced the participants’ 24-hour blood sugar levels. Plus, it reduced blood sugar spikes following meals. What’s the take-away for you? This study confirms something I’ve written about many times, namely that exercise treats diabetes…

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Your Summer To-Do List for Better Health

…steps a day. * Follow Each Meal with a Walk: You get the most “bang for your step” by walking after meals. That’s because in addition to burning calories, an after-meal walk helps you digest your food and boosts your metabolism. Try to follow each meal with a 10-minute walk. * Eat…

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Curcumin: The Spice of Life and Health

…* You can enjoy the health (and taste!) benefits of curcumin by adding a little spice to your life. Eat Indian food and use turmeric when cooking meals at home. * If you prefer to take supplemental curcumin (often called turmeric extract), aim for 1,400 to 1,800 mg per day. For improved absorption,…

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