Healthy Foods & Drinks
Reversing Type II Diabetes
Diabetes (AKA) Chronic Carbohydrate Overdose Syndrome
https://www.youtube.com/watch?v=da1vvigy5tQ
1. If it says light, low fat or fat-free, leave it at the grocery store. If they took all the fat out they replace it with carbs and chemicals.
2. Eat healthy foods. Healthy food does not come in a box or can.
3. Don't eat anything you don't like.
4. Eat only when you're hungry; don't eat when you're not hungry, not even to sample something.
5.No GPS - no grains, potatoes or sugar. All grains and potatoes convert quickly to sugar.
6. Eat fatty meats (like steak ribboned with fat). Protein does not raise your blood sugar.
https://www.feedingamerica.org/hunger-blog/military-hunger-facts
Right now, as many as 24% of active duty service members and their families may be facing food insecurity. Twenty percent of households served by Feeding America include someone who is currently serving or has served in the U.S. military.
Civil Eats - https://civileats.com/ --- Maybe call it America's Free Food Panty or America's Soup Kitchen
https://thesoupkitchen.org/ https://www.littlefreepantry.org/ https://www.freefood.org/c/tx-san_antonio
https://www.myplate.gov/ https://www.feedingamerica.org/
Buy Nothing Project - https://buynothingproject.org/
Carb Counting List
https://www.ottawahospital.on.ca/en/documents/2017/01/foodlist-cho-e.pdf/
https://denversdietdoctor.com/atkinscarbcounter.pdf
https://www.wchc.nhs.uk/content/uploads/2019/11/Carbohydrate-reference-tables.pdf
Dietician Explains How Eating Up to 5 Eggs per Day Transformed His Health (msn.com)
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What You Should Be Eating TO GET UNDER 8% BODY FAT - YouTube
Lose Stubborn BELLY FAT in 5 Easy Steps! - YouTube
Remove Fat in 2 WEEKS ( Home Exercises ) - YouTube
Beautiful Words - After Eating Okra, This Is What Happens to the Body | Facebook
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4 Quick & Easy Ways To Transform Sliced Bread Into Scrumptious Snacks! - YouTube
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Apple Cider Vinegar
Apple cider vinegar can assist in effective diabetes management. A common protocol is to take 2 tablespoons of ACV before bedtime to reduce morning fasting sugar levels. Taking 1-2 tablespoons with meals can also help decrease the glycemic load of a carbohydrate-rich meal.
Green Tea
Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea's antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth; the flavonoids may build up bones as well, reducing the risk of osteoporosis.
Mint Tea
"Mint is an antispasmodic, so it can relax muscles, which combats stiffness and aches," says Susan Lark, M.D., author of
The Chemistry of Success. It also aids in digestion by promoting the movement of food through the digestive tract.
Chocolate Milk
Ready-made chocolate milk comes packed with sugar. Try this at home: Mix 1% milk, 3 teaspoons of cocoa powder, and 2 tablespoons of the zero-calorie sweetener of your choice. It saves you 70 calories, 16 grams of carbs, and 2 grams of fat compared to 1 cup of store-bought, reduced-fat chocolate milk.
Hot Chocolate
Who knew dessert could be nutritious? We’ve all heard about the health benefits of dark cocoa, but this antioxidant-rich drink is even more beneficial when mixed with milk, which is high in calcium and usually fortified with vitamin D. However, a typical medium hot chocolate made with low-fat milk has 60 grams of carbs. Good news: You can make your own satisfying mug for less than half that. Mix 1 cup of low-fat milk with 2 squares of 70% dark chocolate, 1 teaspoon of vanilla, and a little cinnamon. Melt in a saucepan, and enjoy it for 23 grams of carbs.
Cranberry Juice
This tangy juice is packed with antioxidants that can help prevent cardiovascular disease and some types of cancer, and promotes a healthy urinary tract. Cranberry juice is tart on its own, so it’s combined with sugar or other, sweeter fruit juices. Look for varieties that are 100% juice.
Pomegranate Juice
Studies show the ruby-red fruit may help reduce the buildup of plaque in arteries and lower blood pressure. Experts believe that pomegranate's benefits come from its powerful punch of polyphenols, including anthocyanins (found in blue, purple and deep-red foods) and tannins (also found in wine and tea). In a 2010 study ranking the antioxidant capacity of 3,100 foods from all over the world, pomegranate juice had the highest antioxidants of any fruit juice.
Low-Sodium Tomato Juice
Processed tomato products are the richest source of the antioxidant lycopene, which has been associated with a reduced risk of lung and stomach cancer, as well as pancreatic, colorectal, esophageal, oral, breast and cervical cancers. Lycopene also appears to protect the lungs and heart against oxidative damage, helping to ward off cardiovascular disease.
Coffee for Type 2 Diabetes Prevention
Coffee has also been studied for its potential benefit in type 2 diabetes, possibly lowering your risk for developing the disease and also increasing the lifespan of those who have it. The polyphenols and minerals such as magnesium in coffee also improves the effectiveness of insulin and glucose metabolism in the body. A 2009 systematic review with meta-analysis published in the Archives of Internal Medicine looked at 18 studies with nearly 458,000 participants. It concluded that drinking coffee could lower the risk for type 2 diabetes. (https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/)
Café Mocha
Chocolate and coffee are a great pairing. The bittersweet flavor combo makes it a popular coffeehouse drink. But some have more than 300 calories and 40 grams of carbs, so it’s not your best choice. Instead, make your mocha by mixing 1 cup of brewed coffee with 1 tablespoon of cocoa powder, 2 tablespoons of low-fat milk, and a little of your favorite zero-calorie sugar substitute. You’ll save more than 300 calories, 40 grams of carbs, and 14 grams of fat.
Try sweetening your drinks with honey because artificial sweeteners (except stevia) may contribute to weight gain.
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Popcorn
Junk food, right? Not so much. It’s a whole grain that’s loaded with fiber, which helps fill you up and keeps you regular. It also has vitamin B, manganese, and magnesium, as well as antioxidants, which may protect you against disease and cell damage. The key to keeping it healthy is to go easy on the salt and butter.
Honey
This natural sweetener is full of antioxidants that can protect your cells and be good for inflammation. It also can help with the mix of bacteria in your gut, which is important for digestion and getting nutrients from food.
Peanut Butter
Yes, it has quite a bit of fat. But it’s mostly the unsaturated kind, which isn't bad for you. Studies have shown that people who eat nuts or peanut butter regularly are less likely to get heart disease or type 2 diabetes than people who rarely eat them. It’s also a good source of something many Americans need more of: potassium. To make the most of it, go the unsalted route.
Chocolate
It’s all about the flavonoids, which may help protect you from cell damage. They also may lower your blood pressure, improve blood flow to your brain and heart, and make you less likely to have certain kinds of heart disease. Dark chocolate is best because it has the most cocoa -- where the flavonoids live -- and the least sugar.
Blueberries
Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.
Other Berries
In a small Finnish study of 72 middle-aged people, eating just under a cup of mixed berries-including strawberries, red raspberries, bilberries (similar to blueberries), lingonberries and other native kinds-each day for eight weeks was associated with higher levels of "good" HDL cholesterol and lower blood pressure. The diverse mix provided a wide range of polyphenols, plant compounds that may increase levels of nitric oxide, which in turn helps relax blood vessels and lower blood pressure.
Eggs
They give you a full range of B vitamins and amino acids, which are the building blocks of protein. They also have some nutrients that aren't in a lot of foods, like vitamin D and selenium.
Potato Salad
Cooled potatoes have something called “resistant starch,” which acts like fiber and can help keep you regular and your gut healthy. But hot or cold, potatoes have lots of nutrients, like potassium and magnesium. Look for low-fat, low-calorie mayonnaise to dress the salad.
Frozen Vegetables
Turns out, frozen vegetables have the same health benefits as fresh -- even more in some cases because they’re picked and frozen at their nutritional best.
Pork
If you’re trying to lose weight, lean pork tenderloin might be the secret weapon you’ve been looking for. Having it as part of your regular diet instead of beef and chicken may help you lose weight and body fat, and make your waist smaller, too.
Avocado
Not all fat is bad. The kind in avocados is linked to a healthy heart and good cholesterol levels. And adding them to your regular diet may help with belly fat and protect your eyes and skin.
Brown Rice
Rice is one of the most popular cereal grains and is currently a staple food for more than half of the world’s population. Brown rice is fairly nutritious, with a decent amount of fiber, vitamin B1, and magnesium.
Oats
Oats are incredibly healthy. They are loaded with nutrients and powerful fibers called beta glucans, which provide numerous benefits. Oats are also loaded with important vitamins, minerals and antioxidant plant compounds.
Kiwi
Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.
Spinach
You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids—compounds that are loaded with antioxidants.
Kidney Beans
A chili essential, kidney beans were found to be one of the most antioxidant-rich foods in a USDA study.
Broccoli
A vitamin C gold mine—a half-cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose. It’s also a key source of vitamin K, which helps blood clot properly.
Tomatoes
An excellent source of vitamins C and A, plus potassium and fiber, tomatoes are also high in lycopene, which works with other vitamins and minerals to help prevent disease. A 2017 analysis of 25 studies found that people with the highest lycopene intake cut their risk of stroke by 26 percent and risk of heart disease by 14 percent. Cooking tomatoes brings out their lycopene, boosting the heart benefits even more.
Olive Oil
Stacks of studies confirm that extra-virgin olive oil in particular helps lower blood pressure and cholesterol and prevents blood clots. It also fights inflammation: researchers have found that oleocanthal, a compound in virgin olive oil, has anti-inflammatory properties similar to ibuprofen. Rich in monounsaturated fats and antioxidants, olive oil has another plus: studies show it can help you stick to a healthy weight, which can further slash your risk of heart disease.
Mushrooms
Mushrooms are the only plant source of vitamin D (a nutrient many of us are deficient in) and one of the only types of widely available produce that contain significant amounts of selenium. The latter, according to WebMD, helps prevent cell damage. Many varieties are also thought to have immune-boosting and anti-cancer properties.
Lemon
- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. (Did you know vitamin C has healthy skin benefits, too?)
- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
- Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.