Exercise Radio

There are 2 types of diabetes. Type 1 occurs when the immune system destroys the cells in the pancreas that manufacture insulin, a hormone that helps the body use sugar to produce energy. In Type 2 diabetes, the body either does not use insulin properly or the pancreas does not make enough. In either case, unhealthy levels of sugar build up in the body instead of providing energy. Over time, excess blood sugar causes damage in many areas of the body causing conditions such as kidney disease, nerve damage, blindness, and circulation problems.

It is imperative that you keep your blood sugar under control whether you are dealing with diabetes or not. You will find plenty of healing products in the Spice section and produce department of your local grocery store. In fact, there are more than one hundred plants that can help but here are a few to focus on right now:

1. CINNAMON - this is my favorite spice because it smells and tastes great and adding just a 1/2 teaspoon of powdered cinnamon a day may help decrease blood sugar levels, improve cholesterol and triglyceride levels. Sprinkle some on your morning oatmeal, add some to your smoothie or try apple butter which is chock full of cinnamon. Better yet, sprinkle some cinnamon on apple slices and enjoy the flavor and added fiber from the apple.

2. CHROMIUM PICOLINATE - when I was the On-Air Nutritionist for QVC television in the United States and the UK, chromium was a popular topic on the air. Supplementing with chromium can improve your levels of hemoglobin which is a common indicator of blood sugar control. It makes your body more sensitive to insulin which then takes up glucose form your blood. Good food choices include blackstrap molasses, eggs, liver, chicken, corn flakes and oysters. The richest source of chromium is the red in red zinger tea. Other good sources include lemongrass, oats, stevia, peach, juniper and barley.

3. MAGNESIUM - people with diabetes are often low in magnesium and getting more of this mineral may help your body produce more insulin and it more effeciently, improve your cholesterol and maintain healthier blood vessels.

4. FIBER - fiber makes your stomach release food more slowly and causes the rest of your digestive tract to release nutrients into your system more gradually. Beans, fruits, vegetables and whole-grain foods are good choices because they contain chemicals that dampen inflammation and reduce the damaging effects of free radicals (toxins, chemicals and pollutants) in the body. Aim for at least 30 grams of fiber per day which can be done easily by eating 1 pear, 1 cup of chili, 1/2 cup black beans, whole-grain pasta and a baked good that contains buckwheat flour. You do not have to eat bowl after bowl of bran cereal.

5. CHICORY - I lived in Texas for many years and chicory coffee was very popular and served often in restaurants. The main ingredient in chicory is inulin which is also found in herbs such as dandelion, Jerusalem artichoke and endive which stabilize blood sugar levels. Inulin imitates insulin.

6. VINEGAR - the acetic acid in vinegar makes your stomach empty more slowly which helps you stay full longer after you eat and causes your body to slow its absorption of carbohydrates. Add a teaspoon or 2 to rice or make your own salad dressing with a little olive oil and herbs.

Anyone dealing with diabetes or pre-diabetes knows that keeping your blood sugar levels under control are crucial and an ongoing challenge. Fortunately, many foods and herbs can help you including green beans, fenugreek, onions and garlic, turmeric spice, almonds, blueberries and bilberries, buckwheat and tea.

Sherry L. Granader, ACE, AFAA, NETA, ACSM, BBU

[http://www.sgtotalhealth.com]

sgfit12@aol.com

517-899-1451

Sherry Granader is a Nutrition Consultant, National Speaker and Spokesperson,, Author, Writer, Yoga, Pilates and Group Exercise Instructor, Personal Trainer, TV and Radio Host. Download Sherry's "Eat Right, Feel Good Lose Weight" cookbook at [http://www.sgtotalhealth.com].

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