Okra and Benefits for Diabetics

What is Okra?

Okra, also commonly known as Ladies‘ Fingers, is a green plant, that grows very well in a wide variety of warm climates, and it belongs to the same family as cotton and hibiscus. For people that are concerned with living healthy, okra has long been recommended as favored food, since it contains vitamin B and C, folic acid, calcium, and potassium, it has high dietary fiber content and is very low in calories.

Just recently, a brand new benefit of including okra in your diet has come to light; it has been recommended to help with managing blood sugar in the cases of type one, type two and gestational diabetes.
Benefits of Okra for Diabetic Patients

In the last years, indications of okra being blessed with properties that treat diabetes have increased with numerous studies (laboratory and animal). These studies have confirmed okra as strong anti-diabetic food.

In one particular study, issued in the Journal of Pharmacy & BioAllied Sciences, the researchers established that diabetic rats, who were given powdered okra seeds and peel, managed to lower their blood sugar levels, as opposed to the other rats, without an okra diet, who had no change in their blood glucose levels.

There have also been reports coming from outside the research; many diabetic patients reported reducing blood glucose levels after consuming okra water on regular bases.
How to prepare Okra Water for treating diabetes?

Although so far, there is no tangible evidence of using okra water for treating diabetic patients, there is absolutely no reason why you cannot try it yourself. There are still a lot of people who claim that drinking okra water can avert the development of type two diabetes, and it can help sustain healthy blood glucose levels.

The recipe for preparing okra water is a very simple step-by-step process:

Thoroughly wash about five okra pods (medium-sized).

Clip the ends off the pods and split them in half. Instead of splitting them, you can also simply pierce the sides of the pods.

Put the pods in a larger mason jar and pour in the water, covering the pods completely.

Leave them to soak overnight. People who tried this recommend to soak them for a minimum of eight hours and not longer than 24 hours.

In the morning (or any time after at least eight hours), squash the pods into the water to make sure you get all the valuable sap out of them.

You can now toss the pods away and have a large glass of okra water.

Because okra is beneficial from more than just one aspect, you can easily drink okra water every morning, without having to worry about any side effects that usually come with the majority of prescription pills.

Let’s have a quick look at a few other benefits that come from okra;

It lowers cholesterol
Prevents and improves constipation
Enhances energy levels and symptoms of depression
Reduces the risk of some forms of cancer
Helps to treat irritable bowel, sore throat and lung inflammation
As you can see there are many benefits that come from this plant, so if you are a health-conscious type of person, an okra diet might help you more than you could imagine.



Another survey shows that another 86 million Americans are estimated to have prediabetes which is an elevated blood sugar that is not very high for a type 2 diabetes diagnosis but most likely headed there.

Destroying diabetes is today’s first health issue that medical world fights with. It is estimated that approximately 29 million Americans have diabetes. 8 million of these people are not even aware that they have it.

Both conditions expose you to the risk of having heart disease and stroke. While there is no magic food yet that can prevent type 2 diabetes, there are wise food choices which can help avoid getting type 2 diabetes or to ease the disease.

Destroying Diabetes with Proper Nutrition Plan

Most importantly, even if you have been diagnosed with prediabetes or type 2 diabetes, these next foods might still help you control your blood sugar levels. Let’s see how you can beat diabetes type 2.

1. Eat Foods Rich in Fiber for Destroying Diabetes

Experts recommend 25 to 50 grams of fiber a day for diabetics. These numbers are slightly lower than what most Americans consume daily.

Fibers are important in keeping blood sugar levels down and furthermore they help to lessen the spikes caused by other carbs.

In order for you to reach your fiber quota, you need to consume foods such as brown rice, oats barley, beans and veggies. Beans help regulate blood glucose and insulin levels.

They also help to prevent diabetes or minimize its effect in those people who have been diagnosed with the disease.

Another advantage of beans is the fact that it helps to lower cholesterol levels and offer anti-oxidant properties. When you combine protein and whole grains, they add a lot of bulk to the meal without adding extra calories.

2. Spices Such as Cinnamon

The spice cabinet can come in handy for diabetes patients. According to a research done by University of Georgia, some of the commonly used spices and dry herbs may help to block the inflammation believed to cause diabetes, and other dangerous diseases.

Research also showed that ground clove had the most inflammation-calming polyphenols followed by cinnamon. Cinnamon came second since compared to ground clove. It is used more frequently in cooking and in larger amounts.

This means that it has a higher chance to positively affect health. So much has been documented about the benefits of cinnamon in lowering blood sugar that many diabetes patients now take it as supplements.

The other reason why you need to use spices is the fact that they are an excellent substitute of sodium, which is a prime culprit in raising blood pressure that often leads to heart attack and strokes. Therefore, cutting down on the sodium is also a great idea.

3. Go for Brown Rice Instead of White Rice

Has anyone ever told you that whole grains are healthier than processed carbs, when it comes to preventing and managing type 2 diabetes? According to research done on 200,000 people, it was found out that by replacing just one third of a daily serving of white rice with brown rice, you will be lowering the risk of diabetes by 16%.

When you continue taking other whole grains such as whole wheat and barley, you might even lower the risk further by up to 36%. Other studies indicate that brown rice can help control blood sugar and insulin levels better than white rice.

Furthermore, other research indicate that whole grains such as brown rice and barley have more minerals, vitamins and fiber than refine grains. One of the compounds that help rice grow can help reduce nerve and blood vessel damage from existing diabetes. You need to soak dry rice in water overnight in order to awaken these compounds.

4. Buy Organic Virgin Coconut Oil

Coconut oil unlike other oil has a special structure which makes it unique and is a great diabetes destroyer. Olive oil, sunflower oil and safflower oil are all built from a long chain of fatty acids. These long chains are either deposited in the blood vessels as cholesterol or sometimes stored as fat around the waist, buttocks or the thighs.

On the other hand, when it comes to coconut oil, its medium chain fatty acids are immediately made available as energy. The smaller easily absorbed medium chain molecules supply the cells with essential fatty acids without glucose, and without inhibiting the production of insulin. This way, it will be helping to prevent the person from getting diabetes.

Coconut oil is also reported to have anti-fungal, antioxidant and antibacterial properties. Most coconut oils are not used to have an effect on the flavor of food. Therefore, you can always swap other oils for coconut oil in most recipes. Most importantly, ensure that you only buy organic virgin coconut oil in order to maximize your health benefits.

5. Eat Almonds and Walnuts

Research shows that almonds and walnuts prevent diabetes by regulating the blood glucose. According to the research which was published on the journal of nutrition, eating almonds before a meal helps to regulate blood sugar levels. What this means is that it helps to lower the risk of diabetes together with helping to control the disorder.

According to a study done in the 2009, those diabetic that had included walnuts in their diet had improved their insulin levels. Apart from helping destroying diabetes, walnuts alter blood lipid chemistry and thus reducing the risk of coronary disease and heart attacks.

6. Drink Green Tea

Studies indicate that chronic inflammation caused by a lack of exercise, eating too few fruits, good fats and vegetables, and high fat foods can increase your vulnerability to heart attack. It can also reduce the body’s ability to absorb blood sugar.

Green tea is packed with flavonoids which are powerful inflammation fighters. You can decide to have a cup of green tea everyday and see what change it is going to bring to your health.

Apart from your diet, there are things that you can do to help destroying diabetes. One such thing is changing your daily routine. Instead of now stopping for a fat filled latte on your way to work, you can now have a cup of coffee with low fat milk and a low fat granola bar. This is yet just another simple way of you beeing diabetes free person.


Duterte should be president for life if he fixes flight delays, traffic – Lacson

 Those promises include cutting down the travel time from Cubao to Makati to five minutes and to eliminate flight delays at the Ninoy Aquino International Airport (NAIA).

Lacson added that Duterte could be considered superhuman if he is able to address the said perennial problems.

President Rodrigo Duterte | Courtesy : PCOO

Senator Panfilo Lacson on Monday said President Rodrigo Duterte should be president for life if he can deliver on two of the promises he recently made.

“If PRRD delivers on just two promises he recently made: (1) to cut travel time from Cubao to Makati to 5 minutes within 6 months and; (2) to eliminate flight delays in NAIA within one month, for being superhuman, he deserves to be president for life,” Lacson wrote on his Twitter account.

Senate President Vincente Sotto III, on the other hand, welcomed the president’s promise but he has yet to see how this will be fulfilled.

“Sounds good but I have no idea how yet,” Sotto said in a text message sent to reporters.

The President earlier vowed to reduce travel time between Cubao and Makati to five minutes before the year ends.

Solving the traffic in Metro Manila is among Duterte’s promises since he became president in 2016.

His administration even asked Congress to grant him emergency powers to address the issue.

The proposal was approved by the House of Representatives in the 17th Congress but was stalled in the Senate.

According to Transportation Secretary Arthur Tugade, the said bill possibly be refiled in the next Congress by Senator-elect Francis Tolentino, who was a former chairman of the Metro Manila Development Authority (MMDA).

Earlier on Monday, President Duterte made a surprise visit at the NAIA following reports on delays and cancellations of several domestic and international flights.


Diabetes Control: A1C Conversion Chart & Tips

What is A1C?

Does your doctor or health professional “make a big deal” about your A1C level? Wondering what the glucose to A1C amount is? Glycohemoglobin (HgbA1C or A1C) is a test designed to measure the amount of glucose bound to hemoglobin in the blood.

People who have diabetes may have more glycohemoglobin than average. Most clinical diabetes groups prefer the use of the term A1C when describing this test. A1C is useful for measuring the level of long-term glucose control. A red blood cell in the body has an average life of 3-4 months and the amount of glucose it has been exposed to during its life can be measured and reported.

This information can be used to diagnose and/or treat diabetes. If you have diabetes, your A1C level should be below 6.5%. This will reduce your chances of suffering the complications of diabetes.
What are ways to control A1C?

Monitoring your carbohydrate intake is essential to lowering blood glucose levels and therefore A1C levels. The foods you eat can have a direct impact on your blood glucose. Carbohydrate examples include potatoes, rice, bread, fruit, milk,and other starchy foods. When too many carbs are eaten, the blood sugar may rise too high. Frequent blood sugar spikes will be reflected as a high A1C level. Monitoring the intake of carbs will help lower blood sugar levels and therefore be reflected as a lower A1C level. Be careful of “hidden” sources of carbohydrate. These include breading on meat, sauces, and low fat dressings.

Label reading is important when grocery shopping. Check the total carbohydrates on the label in order to stay in your ideal carbohydrate range. Try to focus on measuring carbs and eating non-starchy vegetables, lean meats and unsaturated fats. Eating 3 medium size meals each day and 1-2 snacks will also help stabilize blood sugar. Be sure to ask your health care provider for individualized advice regarding any changes you would like to make in your eating habits. Planning ahead will increase your chances of success regarding your diet.

Exercise helps to lower your blood glucose levels by allowing your body to use its own insulin more effectively. This will, in turn, help lower HgbA1C levels. Exercise also tones and builds muscle which is more metabolically active than fat. Ask your health care professional for advice on how to start a safe exercise program.

Medications can play a very important role in lowering HgbA1C. Be sure to follow your health care provider’s advice regarding diabetes medicines. For those who are newly diagnosed with diabetes, it can be very helpful to keep a diary of foods eaten, medications taken and timing. This information can be very useful to your physician.

Some of the ways medicines can lower HgbA1C include:
cause the liver to reduce its output of glucose
adding insulin when the body is not producing a sufficient quantity
reducing insulin resistance by making the body more sensitive to it’s own insulin
cause the body to increase production of insulin

Keep in mind that illness or infection can also affect A1C. Be sure to make a note of any illnesses you may have had so you can offer your health care provider this information at your next visit.

Glucose to A1C chart:

A1C Control Resources:

What is “Normal” A1C? When is it Misleading?– an article from diatribe

A1C Test and A1C Calculator – an article from Accu-Check

Health and Diabetes Resources- list of helpful resources from Easyhealth Living Blog

5 Things You Can Do Each Morning to Control Type 2 Diabetes



Best 10 Diabetes Breakfast Ideas

What’s best for breakfast on a diabetic diet? This can be a struggle, so let’s look at some delicious low carb, high protein breakfast ideas you can enjoy and still keep those glucose levels in check!

Author: Charlotte
Source: easyhealthllc.com

1. Healthy Breakfast Skillet


2 Tbsp olive oil
2 cup shredded hash browns, frozen*
1 tsp olive oil
3 cups diced veggies (peppers, onions, mushrooms, etc.)
1/2 cup sharp cheese, shredded
2 eggs


Heat 2 Tbsp olive oil in a heavy skillet then add 2 cups shredded hash browns. Spread hash browns out in skillet and sprinkle with salt and pepper. Cook over medium to medium low heat until brown on bottom about 7 minutes. Flip hash browns over sprinkle with salt and pepper then cook on low 7 more minutes.

Meanwhile, heat 1 tsp olive oil in a nonstick skillet then add diced veggies and saute over medium heat 5 minutes until softened.

Layer sautéed veggies on top of hash browns. Make 2 small holes in mixture then gently drop eggs in. Lightly sprinkle with salt and pepper and cheese.

Cover pan and cook over low until eggs are set- about 7 minutes.
*Note: Nutritionals calculated using 1 cup potatoes as they will cook down from 2 cups to final measure of 1 cup.


Calories: 445kcal | Carbohydrates: 23g | Protein: 19g | Fat: 49g | Saturated Fat: 12g | Cholesterol: 193mg | Sodium: 778mg | Potassium: 1378mg | Fiber: 8g | Sugar: 8g | Vitamin A: 26.9% | Vitamin C: 242.4% | Calcium: 27.3% | Iron: 14.3%

2. Sweet Potato Tot Breakfast Casserole


3 cups frozen sweet potato tots
1 cup 4 oz. diced ham
6 eggs
2 Tablespoons half & half
1/8 tsp. pepper
Pinch salt
1/2 cup grated cheddar cheese optional


Preheat oven to 375 degrees F.
Liberally grease a medium-size baking pan.
Spread frozen tots into baking pan and top with diced ham.
Combine remaining ingredients (except cheese) and beat slightly to combine.
Pour eggs over ham and sweet potatoes.
Top with cheese, if desired.
Bake 50 minutes or until eggs are set.


Calories: 277kcal | Carbohydrates: 21g | Protein: 18g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 278mg | Sodium: 610mg | Potassium: 450mg | Fiber: 2g | Sugar: 5g | Vitamin A: 293.5% | Vitamin C: 2.9% | Calcium: 17.7% | Iron: 11.3%

3. 100 Calorie Breakfast Casserole Muffins


1- 8 oz. roll crescent dough sheet
2/3 cup lean diced ham
3 large eggs
Salt and pepper as desired
2/3 cup grated cheese


Preheat oven to 375 degrees F.
Spray a 12 cup muffin tin with non-stick spray.
Unroll crescent dough sheet and place on wax paper.
Roll dough with rolling pin to flatten and thin dough slightly.
Using a cup with a 3 1/2" rim or cookie cutter, cut dough into 12 rounds.
Place dough rounds into muffin tin and spread each piece to fill.
Sprinkle diced ham on each crescent round, dividing evenly amoung the muffin cups.
Combine eggs,cream and salt & pepper in a measuring cup(for easier pouring) and beat slightly to combine.
Pour a small amount of eggs in each muffin cup, dividing evenly among the cups.
Sprinkle cheese on top of egg mixture, dividing evenly among cups.
Bake 12-15 minutes or until dough is browned and egg mixture is set.
Makes 12 muffins.


Serving: 1g | Calories: 108kcal | Carbohydrates: 9g | Protein: 5g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 51mg | Sodium: 304mg | Potassium: 21mg | Sugar: 2g | Vitamin A: 2.4%| Calcium: 5.1% | Iron: 3%

4. Cauliflower Breakfast Muffins


2 1/2 cup finely diced cauliflower in food processor
1 Tablespoon ground flaxseed
2 eggs beaten
1/4 teaspoon salt
1/8 teaspoon pepper
2/3 cup diced lean ham
2 cups grated sharp cheddar cheese or your favorite cheese
2/3 cup diced mushrooms optional
12 Jalapeno slices optional


Preheat oven to 375 degrees.
Place muffin liners in a 12 muffin tin and coat liners with non-stick spray.
In a medium size mixing bowl, combine all ingredients except jalapenoes.
Divide mixture evenly beween muffin liners and place jalapeno slice on top of each muffin (if desired).
Bake for 30 minutes or until golden brown.

1 muffin:
118 calories, 8gm fat, 2gm carb, 1gm sugar, 1gm fiber, 9gm protein

Calories: 214kcal | Carbohydrates: 5g | Protein: 15g | Fat: 15g | Saturated Fat: 8g | Cholesterol: 100mg | Sodium: 531mg | Potassium: 303mg | Fiber: 2g | Sugar: 2g | Vitamin A: 15.2% | Vitamin C: 66.6% | Calcium: 29.6% | Iron: 5.4%

5. Low Carb Sausage Stuffed Poblanos

2 each poblano peppers
1 tbsp butter
4 eggs
2 tbsp cream
4 sausage patties, cooked and chopped may use turkey sausage if desired
1 cup grated cheese
salt and pepper
salsa, optional


Preheat oven to 400 degrees. Cut chilies in half and scrape out seeds and pulp. Lightly coat outside of peppers with oil and place cut side down on foil lined baking pan.
Roast peppers about 20 minutes or until skins are blistered. Cover peppers with cloth and allow to steam 4-5 minutes. Peel skins off peppers.
While peppers are roasting, heat butter in a medium non stick skillet over medium-low heat.
In a medium bowl, combine eggs, cream then lightly salt and pepper. Lightly beat eggs with a fork to mix then pour into skillet. Stir and cook until eggs are set then fold in crumbled sausage and half of cheese.
Divide egg mixture among peppers then top with remaining cheese. Place in oven to melt cheese about 3-4 minutes. Serve with salsa if desired.
Freezing Instructions: Wrap cooked stuffed peppers in individual foil packets and freeze. When ready to cook, preheat oven to 350 degrees and place packet(s) in oven and bake for 20 minutes.


Calories: 357kcal | Carbohydrates: 1g | Protein: 19g | Fat: 30g | Saturated Fat: 15g | Cholesterol: 242mg | Sodium: 536mg | Potassium: 194mg | Sugar: 1g | Vitamin A: 15% | Vitamin C: 0.8% | Calcium: 23.7% | Iron: 8%

6. Sweet Potato Florentine Breakfast Cups


20 ounce pkg. frozen sweet potato tots , thawed
Non-stick spray
9 oz . frozen chopped spinach , thawed and drained
5 eggs , lightly beaten
1/2 cup diced ham
salt/pepper , as desired
1/8 teaspoon nutmeg
Cheese , grated (optional)


Preheat oven to 400 degrees.
Coat a 12-cup muffin tin with non-stick spray.
Place 5-6 tots in each cup. Shred tots and press into muffin tin to form cup.
Bake for 10 minutes.
Remove cups and set aside, lower oven temperature to 350 degrees.
Meanwhile, combine remaining ingredients and stir well.
Spoon into sweet potato cups to fill evenly. Top with grated cheese if desired.
Bake 20 minutes.
Makes 12 breakfast muffins.


Per Serving: 118 Calories 15gm Carbs 5gm Protein 4 gm Fat 223mg Sodium 2 gm Fiber


Calories: 78kcal | Carbohydrates: 10g | Protein: 4g | Fat: 2g | Cholesterol: 70mg | Sodium: 129mg | Potassium: 258mg | Fiber: 2g | Sugar: 2g | Vitamin A: 185.9% | Vitamin C: 2.8% | Calcium: 5.2% | Iron: 5.8%

7. Southwestern Omelet Cups


1 1/2 cups potatoes o'brien , thawed
3 eggs , lightly beaten
1/3 cup lean diced ham
grated cheese


Preheat oven to 350 degrees
Line muffin tin with foil liners and spray with nonstick baking spray.
Combine potatoes,eggs, and ham and season with salt and pepper as desired.
Divide mixture among baking cups and top with small amount of grated cheese.
Bake 20 minutes or until set.
Makes about 6 breakfast cups.


Calories: 141kcal | Carbohydrates: 13g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 247mg | Potassium: 255mg | Fiber: 1g | Vitamin A: 2.4% | Vitamin C: 6.1% | Calcium: 1.8% | Iron: 3.6%

8. Low Carb Ham and Egg Cups


For each cup:
Nonstick Spray
1 slice lower sodium thin sliced ham
1 Tablespoon cheese use your fave
1 egg
2 cherry tomatoes or 1 stalk asparagus optional
salt and pepper
chopped green onions optional


Preheat oven to 350 degrees F.
Spray muffin tin with nonstick spray (spray only the number of cups you plan to make)
Arrange a slice of ham into each cup.
Sprinkle cheese into ham cup.
Break egg into a small bowl then slide egg into ham cup on top of cheese.
Drop a few veggies on top (if using) and sprinkle with salt and pepper if desired.
Bake in oven 20-30 minutes or until egg is set.
Remove from oven and sprinkle with green onions (if desired).
Remove ham cups from muffin tin and serve warm.


Calories: 197kcal | Carbohydrates: 1g | Protein: 15g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 196mg | Sodium: 491mg | Potassium: 214mg | Sugar: 1g | Vitamin A: 11.1%| Vitamin C: 9.4% | Calcium: 13.3% | Iron: 6.9%

9. Flax and Berry Muffins


2 1/2 cups old fashioned oats
1 cup almond milk
1 egg beaten slightly
1/3 cup honey
2 Tablespoons butter
2 teaspoons vanilla
1 teaspoon cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
1 cup blueberries
1 Tablespoon ground flaxseed


Combine oats and milk in a mixing bowl.
Cover and place in refrigerator overnight.
Preheat oven to 375 degrees.
Line a 12 cup muffin tin with foil liners.
Add remaining ingredients (except blueberries and flax) to oat mixture.
Stir to combine, then divide between muffin cups.
Top each muffin wth blueberries and a sprinkle of flaxseed.
Bake until muffin top springs back when touched (about 25-30 minutes).
Serve warm. 12 servings


Calories: 130kcal | Carbohydrates: 21g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 18mg | Sodium: 99mg | Potassium: 118mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1.7% | Vitamin C: 1.4% | Calcium: 5.3% | Iron: 5.1%

10. Skillet Sweet Potatoes


1-2 cups frozen sweet potato tots amount depends on your skillet size
1/3 cup frozen diced onions a real time-saver
1/4 cup diced bell peppers use frozen if available
1/3-1/2 cup diced ham or bacon
2-3 eggs amount depends on your skillet size
1-2 Tablespoons whole milk or cream
1/4-1/3 cup grated cheese optional


Preheat oven to 375 degrees F.
Line a skillet with foil, then coat the foil with oil to make serving easier.
Place a single layer of frozen tots in skillet.
Layer onions, peppers and ham over tots.
In a small bowl, lightly beat eggs and cream with a fork to combine.
Pour egg mixture over other ingredients in skillet.
Sprinkle cheese over all (if using.)
Bake for 20-30 minutes or until tots are crispy and completely cooked.


Calories: 138kcal | Carbohydrates: 8g | Protein: 7g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 101mg | Sodium: 234mg | Potassium: 214mg | Fiber: 1g | Sugar: 2g | Vitamin A: 105.1% | Vitamin C: 16.6% | Calcium: 7.6% | Iron: 4.1%


Disclosure: Some of the links on my website are affiliate links which means I may receive compensation. This affiliate link income is used to help offset various blog expenses. I hope you find these links helpful. Please consult with your health care professional before making any changes in your health routines. Please note-nutrition data may vary based on multiple factors.

Top10 Best Diabetes Dinner Ideas

 Diabetes friendly dinner ideas can be a challenge! Here I have compiled a list of 10 of our best diabetes-friendly and delicious recipes for you to try.

These recipes give you easy step by step instructions to make diabetes dinner planning a breeze! Check out our companion articles on stocking the diabetes pantry and ways to make comfort food diabetes friendly!

What can a type 2 diabetic eat for dinner?

Clean Eating Menu for a Person Living with Diabetes

If you’re on a diabetic diet, you might find the dietary restrictions challenging. Sometimes, it feels like you’re eating the same old foods day in and day out! Well, we have some exciting news for you: Even with dietary restrictions, it’s possible to eat a versatile and delicious range of foods. This 7 day clean eating menu for a person living with diabetes proves that you don’t have to settle for boring food or stale menus.

From SkinnyMs.

The exact dietary advice you’ll want to follow depends on your blood glucose levels, activity levels and whether or not you take medication to manage diabetes. So, make sure you check with your doctor before making any drastic changes in your diet. In general, this clean eating plan for diabetics involves not only consuming whole, real ingredients, but also keeping the amount of carbohydrates you consume in check. (If you haven’t already, check out this amazing story of how one man reversed his type-2 diabetes by switching to a plant-based diet)

Carbohydrates are broken down by insulin in the body (a hormone that does not behave normally in diabetics). The exact amount of carbs you want to consume per meal is something you’ll need to work out with your doctor and/or nutritionist. The American Diabetes Association gives the rough guideline of 45-60 grams of carbohydrates per meal. So, we created this 7 day clean eating menu for diabetics based on this guideline.

If you’ve followed this 7 day clean eating menu for diabetics in the past, you’ll be excited to hear that we recently updated it with tasty new recipes! We chose some of our favorite, clean-eating recipes to replace some of the older, more outdated recipes. The end result is a refreshed menu with balanced, delicious recipes specifically chosen for your diabetic diet. We think you’ll love the new choices!

Day 1:

Breakfast: Triple Berry Baked Oatmeal
Carbs: 49 g
Oats release glucose slowly in the body, and cinnamon may lower fasting blood glucose levels.

Lunch: Vegetarian Black Bean Enchiladas
Carbs: 43 g
Legumes are believed to improve blood sugar control!

Dinner: 5-Ingredient Instant Pot Mac and Cheese
Carbs: 42 g
Dairy contains vitamins and minerals that can help increase insulin sensitivity.

Day 2:

Breakfast: Triple Berry Baked Oatmeal (leftover from Day One)

Lunch: Mediterranean Chopped Salad with Salmon, Cucumber and Mint
Carbs: 8 g
Very low in carbs, this salad gives you a healthy dose of omega-3’s from the salmon and olive oil. These fats help fight inflammation, protect your cells, and improve insulin sensitivity.

Dinner: Slow Cooker Vegetable Chili
Carbs: 33 g
Plenty of legumes, and plenty of leftovers!

 Day 3:

Breakfast: Spinach and Artichoke Breakfast Sandwich
Carbs: 30 g
This very low-carb breakfast calls for egg whites, which have very little impact on your blood glucose levels.

Lunch: Vegetarian Black Bean Enchiladas (using leftovers from Day One)

Dinner: 5-Ingredient Instant Pot Mac and Cheese (leftover from Day One)

Day 4:

Breakfast: Baked Peanut Butter Banana Oatmeal
Carbs: 35 g
This recipe combines diabetic-friendly oatmeal with the surprise ingredient of peanut butter.

Lunch: Slow Cooker Vegetable Chili (leftover from Day Two)

Dinner: Skinny Salmon, Kale & Cashew Bowl
Carbs: 42 g
This low-carb fish recipe combines heart-healthy salmon with kale, a vegetable that can help improve blood glucose levels. Throw in quinoa for a rounded meal.

 Day 5:

Breakfast: Individual Egg and Spinach Bowls
Carbs: 6 g
Extremely low in fat, calories and carbs, you can afford to eat two of these mostly-egg-white bowls.

Lunch: 5-Ingredient Instant Pot Mac and Cheese (leftover from Days One and Three)

Dinner: Instant Pot Chicken Pot Roast
Carbs: 15 g
With a measly 15 grams of carbs to the pot roast, you can easily afford to throw in ½ cup of brown rice. This is low-carb comfort food at its finest.

Day 6:

Breakfast: 4 Ingredient Protein Pancakes
Carbs: 9 g
Oats. Protein. Pancakes. Enough said!

Lunch: Skinny Salmon, Kale & Cashew Bowl (leftover from Day Four)

Dinner: Slow Cooker Vegetable Chili (leftover from Days Two and Four )

 Day 7:

Breakfast: Egg and Spinach Bowls (leftover from Day Five)

Lunch: One Pot “Stuffed” Cabbage Stew
Carbs: 21 g
This salad gives you diabetic-friendly lean turkey and cholesterol-lowering cabbage for a tasty lunch.

Dinner: Instant Pot Chicken Pot Roast (leftover from Day Five)

Snack Options:

Apple Slices and Peanut Butter – Protein will satisfy your hunger and make it easier to bypass extra carbs.
Low-Fat String Cheese – Low calorie, low-carb and so fun to eat.
Hard-Boiled Egg – Less than 5 grams of carbs.

1/3 cup Hummus with Vegetable Sticks – Pack in some protein and a plethora of phytonutrients and antioxidants from a rainbow of vegetables.

 Source: SkinnyMs.


Top 8 Ways To Increase Testosterone Levels Naturally

 Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries. The adrenal glands also produce small amounts.

During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age.

Here are 8 ways how to increase testosterone levels naturally

In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else. Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.

Interestingly, it also plays an important role in female health and sexual well-being. Both genders should ensure they have healthy levels of testosterone, especially as they age.

1. Exercise and Lift Weights

Exercise is one of the most effective ways to prevent many lifestyle-related diseases.

Interestingly, it can also boost your testosterone. A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time.

New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.

High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent. Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.

Bottom Line: All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.

2. Eat Protein and Fat

What you eat has a major impact on testosterone as well as other hormone levels. Therefore, you must pay attention to your long-termcalorie intake and diet strategy.

Constant dieting or overeating may disrupt your testosterone levels. Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.

Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training. However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health. A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.

Bottom Line: Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.

 3. Minimize Stress and Cortisol Levels

Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.

Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels. For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.

Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.

Bottom Line: High levels of stress are bad for your long-term health and can reduce your testosterone levels.

4. Get Some Sun or Take a Vitamin D Supplement

Vitamin D is quickly becoming one of the world’s most popular vitamins. Research has shown that it has various health benefits, and may also work as a natural testosterone booster.

Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels. A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.

In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling. To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.

Bottom Line: Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.

5. Take Vitamin and Mineral Supplements

Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial. In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc.

Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed.). Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.

Bottom Line: Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micro nutrients may also have benefits, but require further research.

6. Get Plenty of Restful, High-Quality Sleep

Getting good sleep is just as important for your health as diet and exercise. It may also have major effects on your testosterone levels.

The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. One long-term study observed that those who slept only four hours per night had borderline deficient levels.

Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average.

Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.

Bottom Line: Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.

7. Take Some of These Natural Testosterone Boosters

Only a few natural testosterone boosters are supported by scientific studies.

The herb with the most research behind it is called ashwagandha.

One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count.

In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone.

Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits.

Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones.

Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali.

Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels.

If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements.

Bottom Line: Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.

8. Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds

There are several other factors that may affect your hormone levels.

A healthy sex life plays an important role in regulating your sex hormone and testosterone levels.

High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens and other chemicals found in some types of plastic.

It’s probably no surprise that excess alcohol or drug use, whether it’s medical or recreational, can also decrease testosterone levels..

In contrast, laughter, happiness and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life.

Bottom Line: Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and health.

Why Do Testosterone Levels Matter?

From the age of 25–30, a man’s testosterone levels naturally start to decline.

This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death.

Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.

Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.