Category: Diabetes

Metabolic Syndrome, The Hard Truth

As the years of our lives pass, it gets easier and easier to become a little over-weight, obese, or even morbidly obese. It may seem that just a few short years ago you were the high school star athlete or cheer leader. You were in top physical condition and a fine specimen to look at.

Then came the responsibilities of life, where you are raising a family and sometimes, no matter how hard you work, keeping the bills paid becomes a stressful focus. Sally has dance lessons, Johnny has his trumpet lessons, while the baby has colic and her constant crying is allowing no peace for anyone in the house.

Yesterday you were the picture of perfect health and fitness, today you look and feel like a busted can of biscuits. Your gut is hanging over your belt, unless you wear those stretchy pants where a belt is not required. You quit tucking in your shirts to hide said gut and you have also begun coordinating your clothing in order to not appear as fat as you have become. And yes, guys can be just as bad about this as the ladies. Well, guess what? You are not fooling anyone. If you are fat, you look fat no matter how you dress. But more importantly than your physical appearance, your health is what matters. Face it, if you continue your path to obesity with poor nutritional habits, your ability to care for your family and even yourself is going to become more difficult over time. You may find yourself making a choice between paying a utility bill this month or a co-pay at the doctors office in order for you to be seen for a condition that is 100% related to your poor dietary choices.

Metabolic Syndrome

What is Metabolic Syndrome?

In short, you are fat, out of shape and no longer a healthy individual.

Or for a longer explanation, you have a cluster of conditions that occur together, increasing your risk of heart disease, increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol and triglyceride levels. (1)

The term Metabolic Syndrome is a medical diagnosis. What you do about this diagnosis is going to be a matter of personal choice. You can choose to continue with your poor nutritional habits of convenience foods that are packed full of simple sugars, high in fat, sodium and preservatives. This weak choice is going to lead to taking out the time for more doctor visits with blood labs possible each time, along with having to take medications to control the issues you suffer from. Unnecessary money and time being expended away from the larger responsibility of your family and home.

Your other choice is to take personal responsibility for your health and to be proactive in doing something about it. If you are smart, you will clean up your diet and replace processed foods with healthy whole foods. You will eliminate simple sugar from your diet, and you will begin some form of exercise with your doctors approval. By cleaning up your dietary habits, your blood labs will normalize. By quitting refined sugar and other simple carbohydrates, your cravings for foods that contain them will subside. If you think eating healthy foods is too expensive, consider the reduction of monthly expenses when you no longer need to see your doctor regular and all of those monthly prescription refills you may have for blood pressure drug, statins, acid reflux etc… With the cost of medcal care today, you could likely pay for at least a weeks worth of groceries with the medical expense savings alone.

Is exercise necessary to become healthy? What if I am in a condition where my ability to do so has become impaired?

Well. if you either cannot, or simply do not want to exercise, then you had damn well better be much stricter about your diet. That is a simple and plain hard truth my friends. This point is not even arguable on any level. Here is another truth, if you can move your body in any fashion, then you can begin doing something, anything to become more mobile. Even if you cannot walk, you can still do arm. abdominal and back exercises. If you are still capable of walking, then you can do the following:

  1. Walk briskly. Or, briskly for you.
  2. Put on some music and move your body with dance, Move your body around, shift your weight from one leg to another, lift your arms to the beat of the music. Look like a young child again, have fun with it.
  3. If you cannot jump rope, make believe you are by skipping in place.
  4. Get up and down from your chair 50 to 100 times.
  5. If you have stairs in your home, then walk up and down them several times per day.
  6. Try doing jumping jacks.
  7. Hop in a circle around a room in your home. Get your kids involved, the young ones will have a blast. Try hopping on one foot at a time for 30 second intervals.
  8. Rise up and down on your toes to work your calves.
  9. Stand on one leg and hold onto a chair or a wall for balance. Extend your free leg in front of you so the heel stretches out about 12 inches in front of your standing leg. Now bend your standing leg knee so you lower your body about 6 inches, and then come back up. Do this 25 times and then switch legs.
  10. Jog in place, picking your knees up higher each time and also extending the time you do this.
  11. You can pick and choose any of these simple exercises and do them as you watch television and your program is interupted by a commercial.

Now of course if you are overweight and in poor condition, fatigue and soreness are going to be a limiting factor. But, these factors are only short term in nature. The objective is for you to work your way up with increased exercise. You may not be capable of running in a marathon next month, but you may find yourself at least able to walk in a 5k event. You can walk, do a few flights of stairs until you are fatigued. Take a rest and go at it again after a few hours. Build on the amount of time you can do this until you can go for a solid hour. The more out of shape you are, the more important it will be for you to exercise in short periods on a frequent basis. If you can only go at it for 5 minutes at a time, then plan your day to dedicate six five minute time frames to do your exercise. No excuses, just choose to plan and then commit. If you make regular exercise a habit, before you know it, you will find yourself far exceeding your original capabilities.

You can burn calories and fat with a variety of cardiovascular exercises, but if you want more bang for the buck, you must consider some form of strength training in order to increase your lean muscle mass. Some people will complain that they can not lose weight even when they have cut back on their food intake. Usually the problem is they are still consuming too many calories for their basal metabolic rate, still eating sugar and have very little lean muscle mass. The more lean muscle mass you have, the easier it is going to be for you to burn body fat. The way to address this is to go to our Calorie Calculator in our menu to find out your caloric needs and then consume a sugar free diet that is high in protein and low in carbohydrates, along with performing strength building exercises. Your body needs the protein to not only maintain your lean muscle mass, but more importantly to increase it. As your body fat percentage comes down, you also need for your lean muscle mass percentage to rise. At David’s Way, we actually support working towards a healthy body fat percentage over a random number you might want to see on your bathroom scale.

Invariably, people who complain that their metabolic rate is slow and they have trouble losing weight no matter what they consume week to week have weak muscles and are poorly conditioned. When you perform strength building exercises, you are going to increase the density of your lean muscle mass which is going to raise your metabolism. Increasing your lean muscle mass can be done by anyone who makes the choice to do so. If you want to be healthy, this is imperative. This is why we encourage achieving a healthy body fat percentage over a number on the scale. You might lose 50 to 100 pounds, be thin and yet be what is referred to as “Skinny fat”. Your weight means little if your body fat percentage is still at an unhealthy level. If you are thin and also soft to the touch, then you are no healthier than you were when you were much heavier. You are only thinner, do not fool yourself that being able to wear smaller clothing now means you are in decent shape. Skinny fat is still bad for you.

Many, if not most who go about losing weight, lose lean muscle along with body fat. If you do not maintain what you have or build upon it, you can regain all of the weight you have lost and now have a higher body fat percentage than you had before losing weight. This is going to be detrimental to your metabolism. If you are a yo-yo dieter who does not build muscle too, then your metabolism is going to slow more and more with each weight gain. Exercise is going to facilitate your weight loss and make you healthier. Vigorous exercise is even better. Build up to it gradually, You have the rest of your life if you have made a decision to be healthy for the remainder of your life. Start slow and build yourself up, do not injure yourself. If you have the fortitude to begin living a healthy life, you will find the will to eat healthy and exercise.

Metabolic Syndrome may be a medical diagnosis, or maybe it is actually a politically correct and polite way of saying you are fat and out of shape. Either way, you can do something about it. And what you do, does not have to require expensive doctors visits and medications. If you make an intelligent choice, you will clean up your diet and begin an exercise regimen right away. This truly is a matter of personal choices and then sticking with it. You are likely to have a few saboteurs along the way who will try to derail you by getting you to “just eat a little cake” or what ever. People who will tell you how good you have done and then pester you to join them in poor food choices. When you stick to your decision to only eat healthy and remain committed to making time for exercise, some of the people close to you may get angry when you do not join them in unhealthy habits. Bear in mind, if these kind hearted folks really care about your health and well being, they will not try to sabotage you. Misery loves company and unhealthy people will try to drag you down to their level. Sometimes, being around a crowd that eats a lot of unhealthy foods and do not exercise is like finding yourself in a bucket full of crabs. Where the harder you try to climb out, the harder they are going to try to pull you back in. Do yourself a favor and avoid the crabs.

Life and how we live it is truly a matter of personal choices. Choose wisely, you only have one body and one life.



Kicking Sugar To The Curb

Being certified Nutrition and Wellness consultants, Brenda Sue and I are often approached by folks who want to know specifics on how they should go about losing weight. One of the first things we always tell these inquiring minds is to quit eating sugar. We then encounter a wide range of reactions from people appearing a little melancholy because they need to ditch and old friend, and then there are those who get downright pissed off and refuse to accept this as the best way to permemently lose body fat.

We totally understand the emotions attached to sugar consumption. Happy childhood memories tied to sweet treats, running down the ice cream man. Grandma’s home baked chocolate chip cookies etc… Yes, we get it, we have had our own addictions to the stuff too. But, we also know that sugar is horrible for our bodies, despite the pleasures it brings us once a few sweet morsels pass though our lips. Those tasty treats made with added simple sugars are poison in your bloodstream. Like a cigarette, it is not going to kill you today with the first nibble. Nope, it is a lifetime consumption habit which will eventually creep up and bite you in the rear when you are not looking. You will be ambling through life, fat, dumb and happy and feeling good, when one day you realize that besides being over weight, your blood pressure is now high, your cholesterol and triglycerides have elevated to unhealthy levels, and your liver and kidney functions are not withn their normal ranges. And you can bet your lunch, most often these symptoms are going to be a direct result of a poor diet, high in low nutrient calories from your sugar habit.

Of course we need some sugar in our diets, only we should get them through complex carbohydrates rather than simple refined sugars. The only caveat to simple sugars is getting them through fruit where the fiber content slows the absorption of sugar into your blood stream, The fiber in fruit allows these simple sugars to be absorbed much the same as complex carbohydrates. We need a healthy amount of carbohydrates in order for our bodies, and our brains in particular, to operate properly. The problem is most people are consuming far too many carbs and sugar, and they are not even aware of the problem. It truly is absurd when you see adults drinking several servings of sugar laden soda pop every day of their lives while also eating lots of sweet treats while remaining blissfully unaware of the damage they are doing within their bodies.

In the world of today, with all of the convenience foods available, it becomes difficult for some to avoid added sugars. I get this, but I also know for certainty, it is not impossible to avoid added sugar. I live my life totally free of added sugars and keep my carbohydrate intake low too. Know that when we are talking about added sugars, we are not only referring to instances where you might eat cookies or stir a few spoons of sugar into a glass of tea. No, we are also talking about processed foods where simple sugars have been added for taste. We tell people to not only quit sugar but to also quit consuming processed foods as so many are full of empty calories derived from sugar, high fructose corn syrup, honey, agave syrup, and date syrup to name a few. Yes, all of this garbage is bad for you and there is really no good reason to ever consume any of it.

Reasons to quit sugar:

  1. You will immediately begin to burn body fat. The reality is once you quit sugar and processed foods, you will have a difficult time eating enough healthy, whole foods in order to meet the calories your body requires based on your basal metabolic rate. With sugary foods, exceeding your needs is quite simple. You can exceed your daily caloric needs in only one trip through a fast food restaurant drive through. Because your body will not have any of this excess sugar to use for energy, it will grab onto and burn your stored fat. Weight loss truly is a matter of calories consumed verses calories burned, unless you have a health condition such as hypothyroidism where your thyroid does not properly produce hormones. There are a few other medical reasons why some can not lose weight efficiently, but even with these problems, it is not always impossible to do so when you eat healthy foods.
  2. Your hunger cravings will go away. Yes, you will still get hungry, but those awful cravings that are sometimes referred to as being “hangry” will no longer be there to ruin your day. If you consume complex carbohydrates and plenty of fiber, your body will receive a steady dose of energy and your fuel tank will never be empty enough to make you insane with cravings. Even after fasting for lets say 16 hours, you will not feel so ravenous that you could clean out the entire pantry in one sitting.
  3. You will feel far more energetic. Your need for naps might all but disappear once you quit sugar. You will find you need fewer cups of coffee or energy drinks to get through the day. By only consuming complex carbohydrates, you wll keep your body and brain more fully fueled all day long. You will notice a huge decline in getting mental fog and malaise in general. By making wise food choices, you will feel like a new person with all of your new found energy.
  4. Your big old round tummy is going to shrink. You will notice your belly becoming flatter almost right away as simple sugars not only cause you to create body fat, they also cause you to retain water because of inflammation throughout your body. Your belly also begins to slim because your gut’s unhealthy microbes will have less sugar to munch on themselves. Unhealthy gut microbes eating the sugars you eat, cause your belly to bloat which makes it appear even larger than it really needs to. In recent years, there has been an increase in “bad” belly biome bacteria called Firmicutes. This has resulted in a quite noticeable difference in the appearance of Americans from leaner years of the past to the fat years of the 2000’s.
  5. Your risk of type 2 diabetes is going to be greatly reduced. Eating too many simple sugars can wreak havok in your system. This can happen in the short and long term. The more simple refined sugars you consume, the more insulin your pancreas produces, which will eventually lead to insulin resistance, weight gain, diabetes, and metabolic syndrome. This is not rocket science, your body will be many times healthier by quitting sugar.
  6. Your muscles will become stronger. As you age, it becomes even more imperative to quit sugar as it has been linked to a condition called sarcopenia. Sarcopenia is simply age related loss of muscle mass. This happens because added sugar blocks the body’s ability to synthesize protein into muscle. By quitting sugar, you can keep your muscles younger and stronger, that same lean muscle mass will also help to keep your metabolism revved up in order to more efficiently burn body fat.
  7. Your mental outlook is going to improve by quitting sugar. If you do not like looking like a jelly donut, if this gets you down, you are bound to have an increased level of self esteem and confidence once you have quit sugar and have an improved physical appearance.

Be sure to read the labels of foods you buy in order to avoid added sugars, Remember this, if you are regularly consuming foods with added sugar, you have given up all control over how much sugar you consume.

Make the wise choice today. Take complete control of your life and live to your fullest and healthiest. Be the best you that you can be each day.

You can do it, if only you first try…

Diabetes, Obesity and Life Choices

In America, in this modern world where we have all the information in the world contained within the phone held in our hand, we as a nation have become nutritionally ignorant. It is now the norm for American citizens to be overweight and almost all adults will eventually have to take prescribed medications for heart disease, diabetes, cholesterol, or blood pressure. Today, the number of obese Americans actually outnumber those who smoke, use illegal drugs, or suffer from other ailments.

Here is a hard truth for you, obesity is a personal choice made by the individual. We choose what we consume. We choose to eat high carbohydrate foods full of sugar and preservatives. We choose fast foods of convenience rather than preparing a healthy meal at home. We choose to mindlessly eat in front of the television over sitting as a family at the dining room table. The choices we make with food creates diseases and fuels out of control medical costs. This is a scientific fact that can not be argued with any intelligence. Are you aware that even just being five extra pounds of body fat on a normal size body frame can lead to type 2 diabetes? Sadly, diabetes is now beginning to explode worldwide as populations in all corners of the globe are now being exposed to processed foods in the worlds food supply,

Around the world, most physicians are attempting to solve obesity related ailments such as diabetes, high blood pressure, and high blood pressure with medications and invasive medical procedures. The absurdity of this is, these maladies come from the choices we make with food. It is a fact that people who choose to eat healthy and exercise in order to keep their body fat down to healthy levels almost never get diabetes, high blood pressure, high cholesterol, or the related ailments that come from these conditions. If you make the choice to eat healthy and exercise your body, you are much more likely to live a healthy life, physically, mentally and financially. Diabetes and obesity is taking a huge financial toll on America. Our choices to eat food products that are high in calories and low in nutrition may eventually bankrupt us as a nation. The average type 2 diabetic incurs about $6,650 a year in health care expenses directly related to diabetes. More than half of Americans can expect to be diabetic or prediabetic by the year 2020 which is soon to be here. Oddly, a lot of folks, despite their poor nutrition habits and obesity are totally unaware that they are either prediabetic or have it fully.

With our poor choices of nutrition, eating what is quick, cheap and makes us feel good, we as a nation are eating ourselves into premature graves. Our lack of good nutritional habits are at the core of our health care crisis If you or someone you love is obese and or diabetic these medical complications can and should be expected if you never take the initiative to clean up your diet and to begin exercising your body:

  • Heart disease-Death from heart disease and risk for stroke is three times higher for diabetics.
  • High blood pressure-75% of diabetics have high blood pressure (130/180 or higher)
  • Blindness-Diabetes is the leading cause of blindness among adults.
  • Kidney disease-Diabetes is the leading cause of kidney failure.
  • Nervous system disease-The majority of diabetics develop nervous system impairment such as reduced feeling in the feet, impaired digestion, and erectile dysfunction.
  • Amputations-Diabetes is the leading cause of limb amputations.
  • Cancer-Diabetes increases the risk of cancer, including a 30% increase in colorectal cancer.

If you are obese and are neither diabetic or prediabetic, do not get a false sense of confidence that you can continue to live with an unhealthy diet. You really are not any safer from health risks than the diabetic and here is why. If you are significantly overweight, with an excess of fifty pounds of body fat, your body is going to require huge loads of insulin from the pancreas, up to ten times more that of people of a healthy body fat percentage. Some folks have a large pancreas beta cell capacity, so they can produce insulin levels high enough to not become diabetic. These people have insulin levels high enough to be a strong predictor of heart attack risk and a shorter life span. Whether obese folks are diabetic or not, their high insulin levels are dangerous. You physician can better predict a heart attack from your insulin levels than they can from your cholesterol levels. It is not uncommon for people to end up on a gurney in a hospital emergency room fighting for their very life as a result of a heart attack when they learn their blood sugar levels are elevated. These heart attack victims never had any idea they were diabetic as their first indication came from a heart attack as a result of having high insulin levels for far too many years.

Every day you can begin the day by making the personal choice to live healthy by consuming a diet that is conducive to low body fat levels and by beginning some form of exercise with your doctor’s approval. You can make this choice. Choosing a healthy life may seem difficult at first, but it will become easier as you develop a new and improved lifestyle.

You can also wake up and make the choice to eat poorly and to not move your body except to get your butt up off the couch to waddle into the kitchen for another jelly donut. You can make the choice to live easy in the moment, but here is a dose of reality for you. This choice to live easy in the moment is going to cost you dearly later in life when you suffer the hardships which arise from unhealthy life habits.

It is your life and your choice to make in how you are going to live it. Choose your path intelligently. If you choose to take the path of least resistance, be prepared for the hardships which are sure to come. Choose wisely.

Health Risks of Sugar Sweetened Drinks

New Incriminating Evidence

A recent study found that the more sugary drinks we ingest the more likely we are to die from heart disease. Sweet beverages were also associated with a moderate increase in the risk of dying from breast or colon cancer.

Artificial Sweeteners

Artificially sweetened drinks did not produce the same effects. Researchers also found that swapping sugary drinks for diet versions could moderately reduce a person’s risk of death, but they still recommend that we drink water. The study adds to the growing body of research that sugary drinks cause a multitude of health problems simply by adding too many calories and causing weight gain. Obesity and Type 2 diabetes are also risks of ingesting extra calories through sugar.

The Big Picture

There have been many studies that have indicated that the extra calories in sugar cause weight gain that contributes to cancer. The findings of this recent study are merely another nail in the coffin for sugar. Drinking soda, sports drinks, and in the Southern United States, sweet tea increase the risk of dying from heart disease and some types of cancer, according to this new research.


The choices that we make every moment of every day create our lives. We all have different circumstances to navigate but our destination is determined by the choices that we make at every turn. Decide to do yourself a favor. Leave the sugar sweetened drinks at the store. Drink water. Make your health a priority and live to reap the benefits in a healthy body. You will be so glad that you did when you see people around you falling victim to sugar addiction and you stay in control of your health.


Going the Zero Added Sugar Route

At David’s Way we advocate a diet that excludes added simple or refined sugars entirely. This is truly the key to sustainable weight loss that will not leave you crazy from from carbohydrate cravings which is what typically derails almost everyone on most other diet plans. Of course, we are not a diet plan, rather we educate others to make permenent lifestyle changes. A diet has an end point, David’s Way is for life.

When we say to eat zero sugar, does that mean you will not eat any at all? Well, the answer is absolutely in regards to refined sugar. However, you will, and we encourage you to consume complex carbohydrates which are another form of sugar. We have no problem with the natural sugar which comes from a piece of fruit such as an apple, we are talking about the garbage sugar which we find in almost all desserts. Do not despair though, as scattered all throughout this blog, we have numerous sugar free dessert recipes that are real treats.

When you kick simple sugars from your diet, there are things which will happen almost immediately.

  1. You will begin burning fat immediately. This is a huge benefit as eliminating refined sugar automatically reduces the total amount of calories you are consuming in a day. Your body will not be able to draw on this sugar for energy and it will instead begin burning your fat stores from all over your body. The effects will be quickly noticed in the mirror besides the scale as sugar causes inflammation in the body which causes you to retain excess fluids. Your weight will drop off rapidly as soon as the fluids from the inflammation are released from your cellular structures.
  2. Your hunger cravings will disappear. You will notice that you no longer get “HANGRY”. You will obviously still get hungry, but it will be bearable and not drive you crazy like the cravings you get from simple carbohydrates will cause. At first, your hormones will tell your body that you are starving it and they will send out signals for you to snarf down every thing in the pantry and the refrigerator, but that quickly passes. This is where consuming a higher amount of protein and fat along with fiber rich complex carbs comes into play. Protein, fat, complex carbs and fiber will keep you satiated by keeping your blood sugar and insulin at a stable and proper level. Fiber will slow the progress of complex carbohydrates in your body to give you a steady stream of energy all day long. You will find that by cutting refined sugar from your diet that you can actually eat more as it is actually hard to eat the total calories you need in a day to maintain weight when eating a clean diet. This is good news for guys like myself who love to eat.
  3. You will feel energetic. You will feel the need for afternoon naps a whole lot less often and you can save money on energy drinks as you no longer feel the need for them to get through the day, By keeping your body and brain fueled with good foods instead of refined sugar, you will not find yourself getting brain fog any longer. By eating clean, you will not require quick energy sources to fuel your way though the day.
  4. That fat tummy is going to shrink. You are going to notice this almost right away. When you replace sugar laden foods with protein, fats, complex carbs and fiber, your belly will be flatter before the end of the week. Most Americans do not consume near enough high fiber foods, as a result, the healthy gut microbes that keep us lean have less to consume. This means the unhealthy microbes which feed on sugar take over. These microbes which feed on sugar are exactly what makes your belly rounder through bloat. That bloating makes your belly bigger than the underlying layer of fat would make it otherwise.
  5. Your risk of Type 2 Diabetes is reduced. Eating refined sugars is hard on your body in more ways than causing you to be fat. Sugar hurts both in the short and in the long runs. When you eat those cup cakes and ice cream that taste so good, your pancreas produces more insulin than necessary, which eventually leads to insulin resistance, weight gain, metabolic syndrome, and Type 2 Diabetes. Each one of those maladies are totally preventable if you make a personal choice to avoid the foods that cause them.
  6. Your muscles will strengthen. Scientists have linked the consumption of sugar to a condition called sarcopenia which essentially is an age related loss of muscle mass. This happens because added sugar blocks the body’s ability to synthesize protein into muscle. By cutting sugar out of your diet, you will keep your muscles younger and stronger which will help you to raise your metabolism to burn fat more efficently.

Once you have kicked the addiction of refined sugar, you will find that nothing tastes as good as you feel with this newfound health. What you have to watch out for after you are sugar free is the saboteurs who will try to talk you into having “just one serving” of a sweet treat at family fuctions or get togethers. The irony is, no one will offer an ex-smoker a cigarette. It would be ludicrous to offer a beer to a recovering alcoholic. Yet these same people that would agree with those two statements will still try to get you to eat their cake and will act all offended when you stick to your guns by saying “no thank you”. You may have had great success in weight loss and be living the healthiest life you ever have, and they will try to derail you. You just have to remain strong and eventually they will get over it. If not, it is their problem not yours. You are the one who lives in your body. You are the one who is responsible for your health. And when you give in by getting back onto sugar, you will likely at sme point be the paying for Metformin, test strips and other doctors bills. Those who egged you on to eat that birthday cake are not going to step up and pay those medical bills for you, and you can count on this, a fair amount of them will whisper in their little circles about how good you did, and then how you blew it.

Be responsible to yourself, your future depends on it.

Rest in Peace Laverne

Early Tuesday morning as I was enjoying my first cup of coffee and watching our local news and weather, I was saddened to learn about the death of Penny Marshall as a result of complications from diabetes. Ms. Marshall was a television and Hollywood icon, in the seventies I always loved watching her playing the role of Laverne on the Happy Days spin off Laverne and Shirley. She was a talented and funny lady who went on to become a highly successful movie director. Ms Marshall made history when she became the first woman to ever gross more than $100 million for directing a film. The film was the 1988 hit “Big” starring Tom Hanks.

I do not want to jump into too many conclusions about Ms. Marshall’s death, except that in my experience with people whom I have known who also died of complications from diabetes, it has been exclusively because they did not control their disease by eating a diabetes friendly diet, nor did they attempt to control their weight in any fashion. Diabetes is a disease which can be managed, this disease does not have to cause your early death. The ravages of Type 2 Diabetes can actally be reversed through proper diet and exercise. Yet, too many people settle to monitor their blood sugar and take chances with their health by continuing to eat poorly. Too many have the thought they can carry on their lives as they did pre-diabetes because they can simply take a pill or a shot of insulin in order to keep them “healthy”. The reality though, it matters little how much money you have, nor your access to the best doctors and medicines, if you do not manage your disease through diet and exercise, you will eventually suffer possible amputations of extremities and or death at some point.

Why is it so hard for so many diabetics to give up foods they know are destructive to their health?

To be successful in achieving optimal health and permenent weight loss, the nature of human complexity needs to be considered. Most foods we consume today as a part of the Standard American Diet are full of sugar and can be addicting physically and emotionally. Sadly, there are many people who would rather face death than to change their way of eating. It is as if the subconscious mind quits caring about logic and science. As a species, we humans are physical, emotional and social beings. Many folks will flat reject learning about healthy eating and living, with a good many even rationalizing or making excuses why they can not change their ways.

It is not uncommon that folks will give reasons and excuses to continue down their path to dietary suicide. Yes, suicide is the word. If you refuse to change your dietary habits after a diabetes diagnosis, then you are committing a slow suicide and your family will have to pick up the broken pieces. This being the case, remember, it is never just about you in these situations. Your actions, or lack there of, impacts your loved ones too. You may not have a conscious thought of wanting to die, you likely do not want to. Our brains are designed to dim awareness to information that causes us distress and anxiety.. For many folks, the very thought of changing the way they eat is a huge source of distress and anxiety. So many can not fathom a life without sweet treats and such. Unhealthy, sugar laden foods are a slow working poison, but the human mind can fear change more so than it fears a unhealthy diet.

If you are the type who has an addictive mind, you likely will always be able to dream up a solid reason to justify the continuation of your addiction to unhealthy sugar laden foods. Many food addicts will resort to using the line “If you had a life like mine, you would binge too”. Sorry, but that kind of thinking is a lame cop out, please refrain from getting into a self defeating cycle of of self pity and gloom if you have a diagnosis of diabetes and a weight issue. You can live a healthy life, if you make the choice to do so. Many people with addictive personalities will lose total control once the addiction to their food choices takes hold. Often the food addict will lose control of their own descision making. Over eating, eating poorly and remaining obese in spite of health consequences are prime examples the power a sugar addiction has over the individual.

Over eating is also too often the result of a low self esteem. If you read social media from weight loss apps such as Weight Watchers, you can see this every day, multiple times. This makes people vulnerable to negative peer pressure, addictions and emotional binging. Have you ever feared appearing different than others and believe that changing the way you eat will result in a loss of social status? People will also over eat to raise dopamine and serotonin activity in the brain so that they can dull the frustration, disappointment and pain of life. Is this you? If so, all negativity can be turned around. Changing your diet can go hand in hand with a new attitude about yourself, life and the many possibilities ahead of you. Know that a healthy diet goes hand in hand with a healthy attitude about life and a love of life.

If you are obese and or have been diagnosed with diabetes, please acknowledge the problem. Ackolwedge the difficulties of getting through it, and just do it. You have to face facts, accept your discomforts and then work your way through them. Your mind may not like the changes you have to make to accomodate a new healthier life, but you have to stick with it until the changes begin to just feel natural instead of foreign. No one can cure an addiction unless they are willing and have made the personal choice to fight through it. The key to getting through a food addiction is to make the commitment to stick through dietary changes that will make you healthier. Go forth with the knowledge and comfort that every day spent working to a heathier life will become easier and more pleasurable.

Low Glycemic Index Foods


screenshot_20181115-113045~2393868930185126298..jpgTo make easy low glycemic index food choices, you will need to stock the right foods. Here are ideas for what to keep in your pantry, refrigerator, and freezer. These foods have optimum flavor and nutritional value and work well, in moderation, in a low glycemic index diet.

What to keep in your pantry:


  • Asian sauces. Hoisin, oyster, soy, and fish sauces are a good basic range. Also jarred or canned Thai curry pastes, Chinese garlic chili paste, and mirin (sweet rice wine) for genuine flavors.
  • Barley. One of the oldest cultivated cereals, barley is very nutritious and high in soluble fiber. Look for products such as Pearl Barley to use in soups, stews and pilafs.
  • Black pepper. Buy fresh ground pepper or grind your own peppercorns.
  • Bread. Low-GI options include whole grain, 100% stone-ground whole wheat, pumpernickel, sourdough, English muffins, flat bread, and pita.
  • Breakfast cereals. These include traditional rolled oats, natural muesli, and low-GI packaged breakfast cereals.
  • Broth. Make your own or buy prepared products, which are available in cans and aseptic containers, or in cubes or granules Look for low salt options.
  • Bulgar wheat. Use it to make tabbouleh, or add to vegetable burgers, stuffings, soups, and stews.
  • Canned evaporated fat free milk. This makes an excellent substitution for cream in pasta sauces.
  • Canned fish. Keep a good stock of canned tuna packed in spring water, and canned sardines and salmon. Fish canned in oil contains about 10 times more fat than fish canned in water. If you prefer to buy tuna in oil, check the ingredient list closely for the type of oil used; canola, olive or soybean is best.
  • Canned fruit. Have a variety of canned fruit on hand, including peaches, pears, apples, and nectarines. Choose brands labeled with “No added sugar” and packed in juice.
  • Canned vegetables. Sweet corn and tomatoes can hep to boost the vegetable content of a meal. Tomatoes in particular, can be used freely because they are rich in anti-oxidants, as well as having a low-GI. Recipe-ready diced tomatoes are ultra-convenient for pasta sauces and other dishes.
  • Cornmeal. 100% stone-ground dried corn, either white or yellow, retains the most nutrients. It can be used for polenta, baking, and breading foods for oven frying.
  • Couscous. Nutritious whole wheat couscous is now sold in many supermarkets. It only takes minutes to soak it in hot broth or water as an ingredient in casseroles or an accompaniment to braised dishes.
  • Curry pastes. A tablespoon or so of jarred or canned Thai-style curry paste makes a delicious sauce base.
  • Dried fruit. These include apricots, raisins, prunes and apples.
  • Dried herbs. Oregano, basil, ground coriander, thyme, and rosemary can be useful to have on standby in the pantry.
  • Honey. Those with the lowest-GI include the floral honeys, not the commercially blended types.
  • Jam. A dollop of good quality all fruit (with no added sugar) on toast contains fewer calories than butter or margarine.
  • Legumes. Stock a variety of legumes (dried or canned) including lentils, spli peas, and beans. Incorporating them in a recipe, perhaps as a substitution for meat, will lower the fat content of the finished dish.
  • Mustard. Whole grain mustard is useful as a sandwich spread, in salad dressings, and in sauces. Dijon style mustard is a wonderful addition to sauces.
  • Noodles. Many Asian noodles, such as udon and rice vermicelli, have low to intermediate GI values because of their dense texture, whether they are made from wheat or rice flour.
  • Nuts. Try a handful of almonds, walnuts, pine nuts, or pecans (about an ounce) every other day. Try them sprinkled over your breakfast cereal, salad, or dessert, and enjoy unsalted nuts as a snack as well. Seeds such as sesame, sunflower, and flax seed are delicious in both savory and sweet dishes.
  • Oils. Try olive oil or canola oil for general use; some extra virgin olive oil for salad dressings, marinades, and dishes that benefit from its flavor; and toasted sesame oil as a condiment for Asian style stir fries. Canola and olive oil cooking sprays are handy too.
  • Pasta. A great source of carbohydrates and B vitamins. Fresh or dried, the preparation is easy. Simply cook in boiling water until just tender, or al dente, drain, and top with your favorite sauce and a sprinkle of parmesan cheese.
  • Quinoa. This whole grain cooks in about 10 to 15 minutes and has a slightly chewy texture. It can be used as a substitute for rice, couscous, or bulgar wheat. It is very important to rinse the grains thoroughly before cooking.
  • Rice. Basmati, brown, wild, short grain white, and Uncle Ben’s converted rice varieties have a much lower GI than, for example, jasmine rice.
  • Rolled oats. Besides their use in oatmeal oats can be added to cakes, muffins, brads and desserts.
  • Salt. Use in moderation.
  • Spices and seasoning blends. Most spices and seasoning blends, including ground coriander, cumin, turmeric, cinnamon, paprika, nutmeg, and chili powder, should be bought in small quantities and stored in a cool dark place.
  • Tomato pasta sauce. The classic meatless Italian tomato sauce is typically seasoned with onion, garlic, and oregano. Look for brands without high fructose corn syrup to avoid unwanted calories and sugar. It can be used in pastas, pizzas, or braised meats and poultry.
  • Tomato paste. Use in soups, sauces and casseroles.
  • Vinegar. White or red wine vinegar and balsamic vinegar are excellent in vinaigrette dressings in salads.

What to keep in your refrigerator:


  • Bacon. Bacon is a valuable ingredient in many dishes because of the flavor it offers. You can make a little bacon go a long way by trimming off all fat and chopping it finely. Ham is oftena more economical and leaner way to go. In casseroles an soups, bacon or a ham bone imparts a fine flavor, with less fat.
  • Capers, olives and anchovies. These can be bought in jars and kept in the refrigerator. They are a tasty addition to pasta dishes, pizzas and salads.
  • Cheese. Reduced-fat cheddar cheese, or other favorite reduced-fat types, are great to keep handy in the fridge. A block of Parmesan is indispensable and will keep for up to 1 month. Reduced -fat cottage and ricotta cheeses have a short life so are best bought as needed The can be a good alternative to butter or margarine spread in a sandwich.
  • Condiments. Keep jars of minced garlic, chile, or fresh ginger in the refrigerator to spice up your cooking in an instant. Ready-diced onions and bell peppers, sold in most supermarket produce sections, also speed healthy meal preparation.
  • Cream and sour cream. Keep to very small amounts, as these are high in saturated fat. Substitute fat-free sour cream, which tastes very similar to the full fat variety. A 16 ounce container of heavy cream can be poured into ice cube trays and frozen, providing small servings of cream easily when you need it. Adding one ice-cube block o cream to a dish adds only 5 1/2 gram of fat.
  • Eggs. To enhance your intake of omega-3 fats, use omega-3 enriched eggs. The fat in eggs is predominantly monounsaturated, and therefore considered a “good fat”.
  • Fish. Try a variety of fresh fish.
  • Fresh fruit. Almost all fruit makes an excellent low-GI snack. When in season, try apples, oranges, pears, grapes, grapefruit, peaches, apricots, strawberries and mangoes.
  • Fresh herbs. These are available in most supermarkets, and there really is no substitute for the flavor they impart For variety, try parsley, basil, mint, chives and cilantro.
  • Jarred vegetables. Sun-dried tomatoes, artichoke hearts, and roasted egg plant and peppers are handy to keep as flavorsome additions to to pasta and sandwiches.
  • Lemons. A lemon is one of the most versatile ingredients in the low-GI kitchen. Try a squeeze along with ground black pepper on vegetables instead of a pat of butter. Lemon juice provides acidity that slows gastric emptying and lowers the GI value. Convenient frozen 100% pure lemon juice is sold in most supermarkets.
  • Mayonnaise. Select brands prepared with canola or olive oil.
  • Meat and poultry. Lean varieties are better. Try lean beef, lamb, pork chicken and turkey.
  • Milk. Fat free or low fat milk is best, or try low fat calcium enriched soy milk.
  • Tofu. Add to stir fries and casseroles.
  • Vegetables. Keep a variety of seasonal vegetables on hand such as spinach, broccoli, cauliflower, Asian greens, zucchini and mushrooms Bell peppers and scallions and sprouts are great to bulk up a salad. Sweet corn and sweet potato are essential to your low-GI food stores.
  • Yogurt. Low-fat natural yogurt provides the most calcium for the fewest calories. It also provides “friendly bacteria”, protein, and riboflavin, and unlike milk, is suitable for people who are lactose intolerant. Low fat yogurt is a good substitute for sour cream. Have vanilla or fruit versions as a dessert, or use natural plain yogurt as a condiment in savory dishes However, if using yogurt in a hot meal, make sure you add it at the last minute, and do not let it boil or curdle.

What to keep in your freezer:


  • Frozen berries. Blueberries, raspberries, and strawberries can make any dessert special, and with frozen ones, you do not have to wait until berry season to indulge. They are also a great addition to breakfasts and snacks.
  • Frozen meat, poultry and seafood. Boneless, skinless chicken breasts, pork tenderloins and loose pack shrimp are widely available. Take out just the amount you need to thaw for your recipe.
  • Frozen vegetables. Keep a package of peas, beans, corn, spinach, or mixed vegetables in the freezer. These are handy to add to a quick meal.

Child Neglect/Abuse Related to Obesity

Hard Truth

As much as I love to be a cheerleader, there are some hard truths associated with our struggles with weight, one of the gravest being the fact that obese parents tend to produce obese children. What better reason is there to get healthy than to spare our children the misery and ill health, both physical and mental, of carrying excess pounds? I enjoy writing encouraging, uplifting articles but sometimes a splash of cold water in our faces will wake us up when all the soothing words in the world never will. There is massive evidence that our habits can have catastrophic effects on our innocent children, setting them up for an unhealthy life. The link is so strong that in some states, the government has intervened on behalf of the children, considering the allowing of a child to become obese as a crime that can affect parental rights.

Removal From Home

In 2011 a 218 pound third grader was taken from his parents due, in part, to the level of obesity in his home.[1] In recent years a handful of influential doctors have come forth to advocate removal of children from the home if the environment is deemed dangerous for the child.

Parental Obesity

In a prospective study of children aged birth to 9.5 years, parental obesity was found to be the most influential factor affecting childhood obesity. [2] What we fail to realize when we allow our children to become obese is that they can develop diabetes, breathing difficulties and liver problems and die by age 30 if they are allowed to become obese early in their lives. Children are developing Type 2 Diabetes at an alarming rate. The complications of Diabetes are dreadful and include cardiovascular disease, nerve damage, kidney damage, eye damage, foot damage, skin conditions, Alzheimer’s Disease and amputations. If we do not give our children a healthy start in life, they will likely fall victim to this dreaded disease. The psychiatric stress of obesity is also of consideration for development of various mental illnesses in children including anxiety, depression and aggression.


There is a free style poem about children learning what they live. We owe it to them to live a healthy life before them. They mimic our behavior. Let’s make it good. ;-*



Why Gamble with Diabetes?

Are you a gambler? Do you love the thrill of placing a Vegas bet on the craps or card tables? How much are you willing to gamble at a time? Would you be willing to bet your home on a sure bet? Or are you more of a small time gambler who see’s no harm in the benign scratcher tickets and occasional Powerball game. You know, nothing harmful ever comes from scratching tickets at the local convenience store. Heck that $20 purchase of tickets is going to actually pay off big time one day, right?

How about gambling with your life and or your health? We see this every day when smokers walk out to smoking areas and light up their cigarettes. To a non-smoker, those types are a special fucking kind of stupid aren’t they? After all, we are only gifted with one set of lungs when we are born. How many roll the dice with alcohol by taking their first drink while knowing that it affects some to the point of losing everything. You have likely seen hobo’s panhandling on street corners for enough scratch to purchase a bottle of Wild Irish Rose to swill down under the bridge with Ol Smokey and thier pal affectionately refered to as Zoo Breath. Yeah, those bums gambled and lost with that one didn’t they? Of course, we are all better than those stew bums, right?

We can all take relatively safe gambles with our lives, and not have to pay the Piper for several years. Hell, most of us live for today and cannot fathom the future 30 years later when we can not see past the ends of our own noses. It’s not like we are playing Russian Roulette with a .357 Magnum when we bite into a Snickers Bar. Or are we……

Type 2 Diabetes runs in my family. Family members on both sides have suffered it, therefore it is only prudent that I do everything I can in order to avoid it myself. Knowing that it runs in my family, it would be a dick move if I throw caution to the wind and gamble on my life that I can eat tons of sugar and carbs and never get it myself. For all my reasons “Why” for losing weight and committing myself to a life style of health and wellness, avoiding Type 2 Diabetes ranks right there at the top of the list for living the way I do. It is why I promote a diet high in protein and low in carbs. Complex carbs only. No sugar or processed foods. Avoiding those foods are now just a part of my lifestyle which has been given the title David’s Way by my friend.


Type 2 diabetes, the most common type of diabetes, is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes mainly from the food you eat. Insulin, a hormone made by the pancreas, helps glucose get into your cells to be used for energy. In type 2 diabetes, your body doesn’t make enough insulin or doesn’t use insulin well. Too much glucose then stays in your blood, and not enough reaches your cells.(1)

You can develop type 2 diabetes at any age, even during childhood. However, type 2 diabetes occurs most often in middle-aged and older people. You are more likely to develop type 2 diabetes if you are age 45 or older, have a family history of diabetes, or are overweight or obese. Diabetes is more common in people who are African American, Hispanic/Latino, American Indian, Asian American, or Pacific Islander.

Physical inactivity and certain health problems such as high blood pressure affect your chances of developing type 2 diabetes. You are also more likely to develop type 2 diabetes if you have prediabetes or had gestational diabetes when you were pregnant. (1)

What are the symptoms of diabetes?

Symptoms of diabetes include

  • increased thirst and urination
  • increased hunger
  • feeling tired
  • blurred vision
  • numbness or tingling in the feet or hands
  • sores that do not heal
  • unexplained weight loss

Symptoms of type 2 diabetes often develop slowly—over the course of several years—and can be so mild that you might not even notice them. Many people have no symptoms. Some people do not find out they have the disease until they have diabetes-related health problems, such as blurred vision or heart disease.

What causes type 2 diabetes?

Type 2 diabetes is caused by several factors, including

  • overweight and obesity
  • not being physically active
  • insulin resistance
  • genes

(1) National Institute of Diabetes and Digestive and Kidney Diseases

On Weight Watcher’s social media Connect, I have responded to people who have trouble with losing weight by telling them they should quit sugar all together. It is unbelievable how pissed some of them get when I make this suggestion despite the fact it will work for them if only they try. Hell, their panties can get in such a twist, you would think I had barged into their home and removed every source of their sugar. Because sugar is seen as a food source which is added to just about everything now days, many can not see how harmful it can be for some folks. Not just in the problems which stem from obesity, but the even uglier problems which can be prevented just by not eating sugar and by watching your intake of even complex carbohydrates.

If you look at the top causes of Type 2 Diabetes, you will see that being over weight, obese and not being physically active are the top causes. Fixing the third item will help to fix the first two, but is not enough by itself if you still like to indulge in sweet treats on a regular basis. You can not outrun or out work a bad diet as a permanent fix to being over weight or obese. You have to fix your diet and mind set first and foremost. If you need a reason, just look at those feet afflicted with diabetic ulcers with the understanding that your diet can either cause the same for you, or it could correct this course before you get there by simply eating whole and healthy foods and cutting out sugar and processed foods from your diet. Every time you stick a spoonful of sugary crap in your mouth, you are gambling that you will never be stricken with that horrible condition.

Besides ugly ulcers on your extremities which can often lead to amputations, are pints of your favorite ice cream or Little Debby Cakes, worth your eye sight? Do you value your vision enough to clean up your diet? The above pictures are eyes with Diabetic Retinopathy. When your child or grandchild looks into your eyes, do you care if these eyes are what they peer into? Would you ever want to gaze into your child or grand children’s eyes and see these looking back at you? Probably not, but if you do not fix your diet, quit or at least greatly reduce your sugar intake, and increase your physical activity, those eyes might just become your reality. Bad things happen to all of us, not just the other guy.

The costs of Type 2 Diabetes to us personally and financially are devastating to our lives and causes preventable heart ache and stress. Nobody need suffer from Type 2 Diabetes if only they eat healthy whole foods and incorporate vigorous exercise into their lives.

According to American Diabetes Association:

The total estimated cost of diagnosed diabetes in 2017 is $327 billion, including $237 billion in direct medical costs and $90 billion in reduced productivity.

The largest components of medical expenditures are:

  • hospital inpatient care (30% of the total medical cost),
  • prescription medications to treat complications of diabetes (30%),
  • anti-diabetic agents and diabetes supplies (15%), and
  • physician office visits (13%).

People with diagnosed diabetes incur average medical expenditures of $16,752 per year, of which about $9,601is attributed to diabetes. People with diagnosed diabetes, on average, have medical expenditures approximately 2.3 times higher than what expenditures would be in the absence of diabetes.

For the cost categories analyzed, care for people with diagnosed diabetes accounts for 1 in 4 health care dollars in the U.S., and more than half of that expenditure is directly attributable to diabetes.

Indirect costs include:

  • increased absenteeism ($3.3 billion) and
  • reduced productivity while at work ($26.9 billion) for the employed population,
  • reduced productivity for those not in the labor force ($2.3 billion),
  • inability to work as a result of disease-related disability ($37.5 billion), and
  • lost productive capacity due to early mortality ($19.9 billion).

Diabetes Costs in Specific Populations

  • Most of the cost for diabetes care in the U.S., 66%, is provided by government insurance (including Medicare, Medicaid, and the military). The rest is paid for by private insurance (60%) or by the uninsured (2%).
  • People with diabetes who do not have health insurance have 60% fewer physician office visits and are prescribed 52% fewer medications than people with insurance coverage—but they also have 168% more emergency department visits than people who have insurance.
  • Total per-capita health expenditures are higher among men than women ($10,060 vs. $9,110).
  • Total per-capita health care expenditures are lower among Hispanics ($8,050) and higher among non-Hispanic blacks ($10,470) and among non-Hispanic whites ($9,800).
  • Compared to non-Hispanic whites, per capita hospital inpatient costs are 23% higher among non-Hispanic blacks and 29% lower among Hispanics. Non-Hispanic blacks also have 65% more emergency department visits than the population with diabetes as a whole.
  • Among states, California has the largest population with diabetes and thus the highest costs, at $39.47 billion. Texas ($25.60 billion), Florida ($24.80 billion), and New York ($21.23 billion) round out the top four states in terms of total annual cost.

(2) American Diabetes Association

I can not imagine any caring individual wanting to burden their family with these problems, nor can I see anyone truly wanting to risk this for themselves. Yet, every time we indulge in unhealthy eating practices, we take a huge gamble that at some point this will be our lives and not just the life of the other guy. When you take your little girl down to the Dairy Queen on a hot summer day, it is inconceivable that anyone would want this for their sweet child, yet as a society, our children are being lead down this path every day when we feed them sugary foods that might taste really good but have zero nutritional value to man kind.

Friends reading this,know that if you have been diagnosed with Type 2 Diabetes, there are things you can do to improve your quality of life. Quit eating sugar, and or drinking alcohol. Get on a proven weight loss program through Weight Watchers or My Fitness Pal, and commit yourself to not losing weight so much as just living a healthy life style. The weight loss will come if you make this commitment. Next, get your ass moving with some kind of exercise. Create a plan for exercise and stick to it. Create a long term goal with as many short term goals as you need to get to the long term one. Be specific in what you are going to do. Do not say I will walk more, or I will try to lose weight. That is too vague to be of any good. Say I will walk briskly 15 minutes a day, or I will walk briskly 2 miles per day 4 days a week. With weight loss, I will lose how ever many pounds you need to lose. Lets say 50 for the long term. But in the short term, break that down to 5 pound incremental short term goals and only concentrate on those until you get to your long term goal. Learn to make your world small in order to reduce stress which leads to binge eating. The less mental clutter in your life, the less stress you will have in order to fully commit yourself to a life style of health and wellness.