Why People Don't Eat Healthy Foods

 Website Reference: http://www.deathtodiabetes.com/Meal_Planning_to_Reverse_Di.html

The term "meal planning" sounds boring, but proper meal planning is one of the key enablers for diabetics to eat healthy and be successful with controlling and reversing their Type 2 diabetes. 

So, why don't diabetics (and non-diabetics for that matter) do a better job at meal planning and following a healthy diet? 

There are 8 major reasons why most people (including diabetics) don't do a better job at planning their meals and following a healthy diet:

 1. Time/Convenience: Most people feel that they don't have the time to go grocery-shopping and prepare healthy meals every day for breakfast, lunch, and dinner. Also, it's a lot more convenient to just stop by McDonald''s or KFC on the way home from work or just call and order a pizza. 

2. Motivation: Most of us are not motivated to eat healthy --- until one day we find ourselves diagnosed with a disease such as diabetes, or, we become severely overweight or obese; or, we have a wake-up call due to a heart attack.


3. Cost: Some people tend to believe that it cost more to eat healthy foods. Nothing could be further from the truth! Especially if you take into account the amount of money that is saved from prescription drugs, hospital stays, and surgeries.

4. Taste/Addiction: Most people love the taste of processed foods, fast food and junk food. This is due to the chemicals added to these foods that cause us to crave these foods. In other words, we become addicted to these foods (chemicals)!

5. Stress: Stress from work, finances, family problems, and life in general leads many of us to seek comfort in a bowl of ice cream or a plate of mashed potatoes or mac 'n cheese.

6. Knowledge/Awareness: Some people don't know how to plan and prepare healthy meals on a daily basis for their family; and, stay within a budget. We're not consciously aware of how we're influenced by the media to eat fast food and junk food. TV commercials have brainwashed us to eat fast foods and, by default, we ignore healthy foods. When was the last time you saw a TV commercial about broccoli? Ironically, TV tells you to eat fast food; and, then, when you get ill from all the years of ingesting the chemicals from the fast food, TV commercials then tell you to get a drug for your indigestion, constipation, headache, etc. Hello! When are we going to wake up?

7. Diet Complexity: Most diets are complex and difficult to follow and stick with -- since most diet programs are about rules, deprivation, calorie restriction and calorie counting. This leads to anxiety, frustration, and anger. Plus, in the long run, diets just don't work.

8. Access/Availability: Some of us, depending on where we live, don't have access to healthy and fresh foods.

But the good news is that the Death to Diabetes Super Meal Nutritional Program addresses all of these issues. This program does this by utilizing the following well-structured easy-to-follow Meal Plate that doesn't require any calorie counting.

 Note: For more information, refer to the Death to Diabetes Cookbook, and 90-Day Meal Planning Charts.

Diabetes Meal Plan Low-Carb Dinner Options

Low-Carb Dinner Meal Planning Options to Help Reverse Your Diabetes

                       

Fish is a healthy low-carb dinner option because it supplies your body with protein and omega-3 fatty acids, which support brain and heart function.

Make five-spice wild salmon on a bed of spinach with finely grated lime peel, fresh lime juice, extra-virgin olive oil, finely chopped fresh ginger, Chinese five-spice powder, sugar substitute, salmon steaks, fresh baby spinach leaves and pressed garlic.

This salmon dinner contains just 5 g carbohydrate and supplies 24 g protein.

Lean meats, such as sirloin steak, turkey breast, ham, duck and chicken are excellent low-fat, low-carb options for the main dish at dinner. Fish is another healthy option and the fat in fish has essential omega-3 and omega-6 fatty acids, which support heart health.

Steak au poivre is a tasty dinner option you can prepare at home, that only contains 7g of fat, 8g of carbohydrates and provides 21 g of protein. The ingredients for this warm, diet-friendly dinner include crushed garlic, crushed peppercorns, beef tenderloin steak that is trimmed of all visible fat, olive oil cooking spray, chopped onion, strips of bell peppers, minced garlic, beef-flavored bouillon granules, ground paprika and fat-free evaporated milk for a saucy finish when mixed with water, bouillon granules, paprika and peppercorns.

Another option is to make tacos by wrapping broiled, extra lean ground beef mixed with chili powder and chopped garlic in leaves of romaine lettuce. Top with a few slices of avocado for 4 g of carbohydrates and less than 1 g of sugar.

Another low-carb, low-sugar option is a thinly pounded chicken breast wrapped around 1 oz. of soft goat cheese and chopped chives. Serve with 10 asparagus spears for 2.5 g of carbohydrates and only trace amounts of sugar. If you need a quick option, simply broil any fish, poultry or lean meat and have it with 1 to 2 cups of green beans, sautéed bok choy, steamed cauliflower or mixed greens for 10 g or less of carbs and 5 g or less of sugar.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Type 2 Diabetes Meal Planning When Traveling

Meal planning (to reverse your Type 2 diabetes) is a lot more difficult if you're a business person or truck driver who spends a lot of time on the road, in airports, in truck stops, in restaurants, in fast food places, etc. But, with some planning upfront, you can still eat healthy and not succumb to the overly-processed and calorie-excessive fast foods. 

Carry the following foods with you in a Ziploc bag, Tupperware container, or thermos:

• Unsalted nuts or nut mixes (dry roasted almonds, raw cashews, walnuts). Store in a Ziploc bag.
• Sprouted grain bread and almond butter or organic peanut butter to make half of a sandwich for a snack.
• Prepare raw juices and smoothies -- store in an air-tight thermos.
• Whole fruit such as apples, pears, or blueberries.

Here are some healthy foods to carry if you  have a cooler or a small refrigerator:

• Hummus and pre-cut vegetables like carrots, broccoli, celery, cauliflower, sugar snap peas, or cherry tomatoes
• Fresh fruit like berries or pre-cut melon or apples
• Sandwiches made with 100% sprouted grain bread, lettuce, tomato, and lean meats like low-sodium turkey breast or grilled chicken breast
• Whole wheat tortilla wraps – wrap a combo of lean meat and non-starchy vegetables and add some mustard or cheese
• Single servings of yogurt (without the fruit)
• Low-fat cheese sticks or string cheese
• Hard-boiled eggs
• Keep chicken or tuna salad chilled for snacking
• Use Tupperware for salads

Fast food tends to be high in unhealthy fats and sodium and low in nutrients. But sometimes, there is no choice but to stop. Here are some tips to help you choose healthier menu items at a fast food place:

• Choose the smaller, more simple sandwiches. No need to supersize your meal. Stick to grilled chicken sandwiches or regular hamburgers instead of the double bacon cheeseburger.
• Think about how your choices will work with your meal plan. Buns and tortilla wraps will have at least 30 grams of carbohydrate. On sandwiches and wraps, ask for extra non-starchy vegetables like tomatoes, onions, cucumbers, or lettuce. 
• When you can, choose a lean meat like turkey, chicken breast, or fish that has not been fried. Avoid deep fried meats and sides like chicken fingers, chicken nuggets, crispy chicken sandwiches, onion rings, or fries.
• Order healthier side items like fresh fruit, side salads, vegetables, or soups.
• Choose salads without fatty meats like bacon or fried chicken. Remember, a little dressing goes a long way, and often dressing packets have more than one serving in them.
• Look for vegetarian options. While grilled chicken is better than fried chicken, any meat from a fast food restaurant will usually add several hundred milligrams of sodium to your meal.
• Use sauces sparingly. Ketchup, honey mustard, and other sauces are fine to use, but don’t go overboard. If you use too much, they could end up adding several hundred calories to your meal. Yellow mustard is a better low-calorie option and a little bit goes a long way.
• Look for restaurants that have “fresh menus” or menu items that are clearly marked as healthier choices. For example, Taco Bell has their “Fresco” menu items.
• Look for restaurants that offer fresh ingredients and give you several vegetable options.  Subway is a good example.
• Avoid ordering coffee, soda or specialty coffee drinks. Stick to water or unsweetened tea.
• In the mornings, stick to a small salad or green smoothie. Otherwise, try egg-white sandwiches, yogurt parfaits, or whole fruit. Many fast food chains offer these healthier options now. Half of a whole grain bagel with low-fat cream cheese is also an option that you may be able to work into your meal plan if the options above are not available.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Diabetes Meal Plan Low-Carb Snacks to Help Reverse Type 2 Diabetes

Diabetes Meal Plan Low-Carb Snack Options to Help Reverse Your Diabetes

Keep your blood sugar low throughout the day by minimizing carbohydrate and sugar consumption. Snack on foods that are low in simple carbohydrates such as vegetable sticks and hummus, cheese or nuts.

Stuffed baked tomatoes make a yummy after work snack and contain only 4 g of carbohydrates. The recipe calls for plum tomatoes, shredded part-skim mozzarella cheese, roughly chopped fresh basil leaves, minced garlic, freshly grated Parmesan cheese, salt and freshly ground black pepper.

 

Diabetes Meal Plan Low-Carb Dessert Options to Help Reverse Your Diabetes

Believe it or not, you can indulge in desserts and still adhere to your diet. Just refrain from commercial and restaurant desserts because they are generally loaded with unhealthy fat, sugar and simple carbohydrates. Make healthy desserts at home such as fruit smoothies made with mixed berries, unsweetened almond milk, ice and sugar-free vanilla pudding or nonfat plain yogurt. 

If chocolate is your guilty pleasure, chocolate meringue cookie kisses should satisfy your craving and only contain 1 g of fat and 2 g of carbohydrates. The recipe calls for egg whites, cream of tartar, sugar substitute, unsweetened cocoa powder, vanilla extract and light whipped topping.

Note: For hundreds of super meals, snacks, appetizers, desserts, food tips, meal planning ideas, and how to eat healthy while on the road, get the 3-in-1 Death to Diabetes Cookbook   or, get the Food Tips ebook.

Diabetes Meal Plan: Low-Carb Lunch Options to Help Reverse Type 2 Diabetes

Low-Carb Lunch Meal Planning Options to Help Reverse Your Diabetes

Salads can actually be filling low-carb lunch options if you load them with protein. Use spinach in your salad to obtain iron and top it with your choice of protein such as tuna, salmon, chicken or shrimp. Toss in more fruits and vegetables for extra vitamins and minerals such as asparagus, tomatoes, sprouts and avocado, which provides healthy fat. Vegetables are sources of complex carbohydrates and fiber that won't spike your blood glucose levels.

Buffalo chicken bites are another lunch option you can make at home with cubed boneless, skinless chicken breasts, hot-pepper sauce or barbecue sauce, trans fat-free margarine, canola oil, salt, freshly ground black pepper and celery stalks on the side. This tasty lunch supplies 16 g of protein and only 1 g of carbohydrates.

Lean turkey wraps are a good low-carb lunch option because they are low in fat and carbs as well as quick and tasty. Spread honey mustard or your low-fat sauce of choice on a slice of turkey. Place a reduced-fat slice of Swiss cheese on top and add spinach, which is packed with vitamins A and K, and potassium.

Salads also make healthy low-fat, low-carb lunch options, such as a tuna salad on spinach or grilled chicken salad on watercress and kale. Feel free to load up on nonstarchy vegetables when you make a salad because on many low-carb diets, vegetables are your main source of carbohydrates. Add nutrient- and antioxidant-rich vegetables such as broccoli, cauliflower, asparagus and brussels sprouts.

You could also make a lunch of 4 oz. of steamed shrimp with ¼ cup of brown rice and ½ cup of broccoli for 17 g of carbs with just 1 g of sugar. Vary your protein choices if you tire of shrimp or chicken. Choose from seared pork tenderloin, lean steak, turkey cutlets, white fish or salmon.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Diabetes Meal Plan: Low-Carb Breakfast Options to Help Reverse Type 2 Diabetes

Low-Carb Breakfast Meal Planning Options to Help Reverse Your Type 2 Diabetes

Eggs are a smart breakfast choice on low carbohydrate diets, because they are carb-free and low in fat. If you want a fat-free option, use liquid egg whites. You can incorporate lean ham or turkey bacon into your breakfast, which provides protein without much fat.

An asparagus omelet with goat cheese is a healthy breakfast option you can make at home that only contains 6 g carbohydrates and 9 g of fat. This recipe calls for liquid egg whites, eggs, fat-free milk, chopped scallions, chopped fresh thyme leaves, chopped parsley, salt, ground black pepper, 

asparagus, crumbled low-fat goat cheese and chives for garnish. You can substitute the goat cheese for fat-free cheddar cheese if you wish to further reduce the fat content.

Another alternative for breakfast is to make homemade sausage by blending together raw, extra lean turkey with 1 tsp. of fennel seeds, a dash of salt, black pepper and 1 tsp. of Italian seasoning. Cook on the stove-top or under the broiler and serve with a low-carb wheat wrap for a breakfast with 11 g of carbohydrates and 1 g of sugar.

Yogurt with Berries: A healthful low-carb breakfast can include fruit, and berries are a solid choice because they are rich in vitamins and antioxidants. Choose plain low-fat or non-fat yogurt and add your own fresh or frozen berries to avoid the added sugar found in flavored yogurts. Strawberries, raspberries and cranberries all have around 2 g of carbs per quarter-cup serving.

English Breakfast: A traditional English breakfast includes fried eggs, bacon, sausage, grilled mushroom and tomato, baked beans and fried bread, according to Project Britain. You can turn this into a healthy, filling, low-carb feast by omitting the toast and replacing it with extra tomato and mushroom. If you are concerned about fat, swap bacon for turkey bacon and substitute a veggie sausage for meat sausages.

Baked Apple with Cottage Cheese: Apples are low-calorie and may help protect against heart disease and promote digestive health, according to the University of Illinois, and a baked apple makes a simple, nutritious hot breakfast. You should always eat apples with the skin on to get the maximum amount of fiber, which will help you feel full for longer, and to take advantage of most of the apple's vitamin C content, which is just under the skin. Try topping your apple with low-fat cottage cheese and a sprinkling of cinnamon to add calcium, protein and vitamins A and D to your breakfast.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts.  Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Meal Planning to Reverse Type 2 Diabetes

Meal planning is one of the key enablers for diabetics to be successful with controlling and reversing their Type 2 diabetes. Unfortunately, many diabetics don't perform meal planning because they think it's boring, they think it's time-consuming, or they don't know how to properly meal plan -- especially to improve their diabetes and their overall health. Plus, meal planning is a lot more difficult if you travel a lot.

Proper meal planning is all about organization, planning, and good recipes -- and, having a simple meal plate model that makes it easy to implement a healthy set of meals every day.

From the Author: Mr. McCulley admits that it was very intimidating when he realized everything that he would have to do to manage his diabetes. Trying to navigate through the various activities every day was very intimidating and confusing at times. 

There was a lot to remember: from pricking his finger 6-8 times a day, to recording the blood glucose readings, analyzing the readings, injecting himself with insulin 4 times a day, taking other medications (i.e. Coumadin, Lipitor), planning meals, preparing the meals, shopping for groceries, making doctor appointments, recordkeeping, and finding time to exercise.

Mr. McCulley was surprised to discover that there was no structured, systematic step-by-step process that would guide him through managing his diabetes on a daily basis, including how to do meal planning -- something he took for granted before he got sick. As a result, once he got well and wrote the book, he decided to develop a set of meal planning diagrams, charts  and journal templates that would make it easier for diabetics to perform proper meal planning.

For example, the 90-Day Meal Planning Charts provide a specific menu of meals (breakfast, lunch, snacks, and dinner) for 90 days in chart format. The meal plan is laid out in a structured table for ease of use to support your meal planning. The 90-Day meal planner is divided into 3 phases for a more effective meal plan based on your blood glucose readings and health needs. 
 

In addition, the author expanded his Death to Diabetes cookbook to demonstrate that meal planning is not boring and it's not time-consuming. In fact, proper meal planning will save time and will save money, and can even be enjoyable.

Key aspects of proper meal planning include:

• How to shop for groceries
• How to read food labels
• How to select the proper foods
• When to shop for groceries and why
• How to save time and money when grocery-shopping

Another key enabler is meal preparation. Once you purchase the proper foods, it's very important that you know how to prepare the meals such that you obtain maximum nutrition from the meals. For example, if you overcook the vegetables, then, you destroy many of the key nutrients that your body needs to fight the diabetes.

Key aspects of proper meal preparation include: 

• The best oils for salads, cooking, etc.
• How to prepare super meals
• How to prepare quick meals that are healthy
• How to prepare snacks that are healthy
• How to prepare quick lunches
• How to prepare vegetables
• How to prepare vegetable soups
• How to prepare stir-frys
• What herbs/spices to use with what foods
• How to transform comfort foods into healthier foods
• How to transform your favorite meals and desserts into healthier meals
• How to reduce the fat and sugar in your meals but keep the meals tasty 

Super Meal Plate Diagram: 

Examples of Super Meals:

Diabetes Scams

Author's Perspective: There are 2 major types of scams on the Internet that you need to be aware of -- financial/business-related scams and health/diabetes-related scams. Why? Because financial problems and health problems are the top 2 problems that we experience at some point in our life. This makes us susceptible to slick marketing schemes that convince us to send some money, hoping for the best. Unfortunately, in most cases, we end up losing our money. What's that old saying? "If it sound too good to be true, it probably is."

Author's Note: I realized that people would find it difficult to believe that I had a blood glucose of 1337 and weaned off insulin. So I've added a PDF copy of my personal medical file from my primary care physician.

Beware of Diabetes Scams

There are several diabetes programs, books, and ebooks on the Internet that promise to cure your diabetes in 30 days or less. Be careful! These programs are designed to take your money and run and hide; and, they provide no support or follow-up after you buy their program. 

Concerning curing your diabetes in 30 days or less, if you understand the science and pathology of diabetes, then, you realize that you can't cure diabetes in 30 days or less! It takes a minimum of 90 days to turn over your red blood cells, which have been glycated and damaged by the diabetes.

A lot of clients who bought one of those programs were very upset because the program didn't work, plus, no one responded to their questions once they paid their money for the book or ebook.

There are several diabetes scams out there that promise the world but they don't deliver. In addition, these books and websites won't put their program on their website and allow you to try it for free like Mr. McCulley does with his Death to Diabetes program. Why?? Because they know that diabetics would find out that their program doesn't work and they won't buy their book.

On the other hand, Mr. McCulley knows that his program will work, and that you will return to buy the book once you verify that the program works for you.

Given all the diabetes scams on the Internet, we understand why you may be wary of this program as well, especially if you've already been burned by one of these Internet programs.

But, do you know of any diabetes program where you can try the program for free without having to buy the book or ebook?

And, then, after you try the program for free,  watch the author speak at a medical conference about his recovery and ask yourself this question: Does this sound like a man who's running a scam? 

Warning: Most of these "cure diabetes" programs on the Internet use the same formula. They show a picture of a doctor with a stethoscope around his neck, supporting this "miraculous" cure, based on so-called clinical research (that doesn't exist or is based on one small study). The website explains what diabetes is and how it's now an epidemic. Really? They also provide hundreds of fake testimonials supporting their claim.

But, they won't really explain their program in detail, and they keep pushing you to buy their book or other product. Once they get your money, they "disappear" -- that is, you can't get them to return your phone calls or answer any of your emails or provide any emotional support. But, it's too late because they got what they wanted -- your money.

Oh, by the way, no other program is as visible and accessible on Facebook as the Death to Diabetes program. Do you know why? These other programs know that their program doesn't work so they don't want people complaining in a public forum about their product. But, Mr. McCulley is very confident in his program and doesn't mind being so visible and accessible to the public. 

Key Point: All of these programs provide a list of testimonials on their websites about the success of their program. But, how do you know if these people are real? It turns out that most of the testimonials are fake! On the other hand, Mr. McCulley's program has testimonials from real live people on Facebook that you can actually interact with! Every day there are testimonials and feedback on Facebook from diabetics around the country having success with the Death to Diabetes program. So, you know that that the testimonials are authentic.

Food for Thought:  But, if you truly believe this is a scam, please follow the steps of the Death to Diabetes program and verify for yourself that Mr. McCulley's story is authentic and that his program will help you using  natural (non-drug) methodologies.

Or, call us and talk with the author to get your questions answered! 

Or, if you're into the science, read this page to understand the pathology of diabetes and the science behind this program.

More Food for Thought: Since you've been taking diabetic drugs, your health hasn't really improved. In fact, you're probably taking more drugs now. So, are you being scammed by the doctors and pharmaceutical companies?

Thanksgiving Tips to Help Reverse Type 2 Diabetes

Website Reference:  
http://www.deathtodiabetes.com/Thanksgiving_Diabetes_Tips.html

  Thanksgiving tends to be associated with over-indulgence and weight gain. You should change your perspective to think of Thanksgiving as a time to devote to gathering and enjoying the company of family and friends rather than eating. Concentrate on eating healthy and getting plenty of exercise and sleep, which are essential for good blood glucose control; and, to help with reversing your Type 2 diabetes.

So, how can you enjoy the holiday while watching what you eat? Here are some ideas to get you through. 

Although Thanksgiving comes just once a year, the traditional meal often contains many calories, lots of starches, and a lot of fat. If eating healthy meals every day of the year is one of your goals, you can make your Thanksgiving meal healthier. Use healthy substitutions in your favorite foods, and add a few new dishes to make your traditional dinner healthier and save a substantial number of fat grams.

Healthier Turkey . Turkey without the skin is a low-calorie, healthy Thanksgiving dish, with 3 oz. of light and dark meat having 157 and 132 calories, respectively. However, you add calories by eating the skin, using a butter baster or frying the turkey. As you prepare the turkey for cooking, leave the skin on to help the turkey stay moist while it's cooking, but remove all the skin before you serve the bird. Rub spices on the turkey before cooking, and baste the turkey with its own juice or a fat-free chicken or turkey broth. Buy fat-free turkey gravy rather than making turkey gravy with the fat that drips off during the cooking process.

The turkey itself is actually a very healthy bird. It's a good source of protein, high in niacin, phosphorous, selenium, vitamin B6 and zinc. It is also all protein, no carbs. A three ounce serving of turkey breast meat is just 87 calories, 15 grams of protein and 3 grams of carbs.
 

Don't stuff yourself on stuffing. The stuffing can pack a calorie, fat and carb wallop. It's dense, usually made with bread, saturated in butter. If you have control over how it's made, substituting fat-free chicken broth for the butter goes a long way towards cutting the fat grams. Adding a lot of chopped vegetables to the recipe can also help. If you aren't in charge of making the stuffing, try to keep your helping small, around 1/2 cup.

Remaking Classic Side Dishes. The ingredients you traditionally use to make your Thanksgiving side dishes, such as greens, okra, green beans and sweet potatoes, are healthy. However, these foods become unhealthy when you add the high-fat, high-sodium soups, large amounts of brown sugar, high-calorie marshmallows and cans of fried onions.

Sauté the green beans with garlic and/or minced onions in vegetable broth and top with raw or lightly toasted almonds.

Mash cooked sweet potatoes, mix with 1 tbsp.  raw milk and bake in a casserole dish until warm. Sprinkle it with a small amount of cinnamon and  xylitol powder and top with roasted pecans.

Make mashed potatoes with skim milk rather than cream to save about 40 calories per tablespoon. Also, use cooked cauliflower to mix with the potatoes.

Healthy Additions. Provide healthy Thanksgiving additions to your dinner table.  Serve a large, green salad as a nutrient-filled, calorie-saving alternative. One cup of green leaf lettuce has 8 calories, three leaves of Romaine has 6 calories and an entire head of Boston lettuce has about 20 calories. Add chopped vegetables of your choice to the greens. Serve with low-calorie dressings.

Serve a bowl of walnuts or some whole-grain crackers with fat-free hummus as appetizers. Walnuts contain omega-3 fatty acids, while hummus and the crackers have filling fiber.

Lighter Thanksgiving Desserts. Pecan pies, pumpkin pies, cranberry pound cakes and heavy desserts may normally finish your Thanksgiving meal, but you can reduce the caloric content and serve healthier desserts. Make a pumpkin custard which has less than 80 calories a serving. Serve baked apples rather than apple pie. A lower calorie and fat-free dessert is angel food cake, which contains about about 129 calories per slice.

Choose Wisely. A common Thanksgiving mistake is eating everything and anything, regardless of whether or not you really want it. Instead, choose only what you really want to eat and pass up the rest. Worry less about offending a host or family member and more about yourself. If you do not absolutely adore a certain dish, do not eat it.

Fill your plate with the healthiest choices available, such as white-meat, skinless turkey with a small amount of gravy, seasoned green beans and a scoop of whipped sweet potatoes.

Consider bringing along a healthful dish to share if you are not hosting Thanksgiving dinner, such as colorful assorted raw veggies with low-calorie dip or homemade, low-sugar cranberry sauce. Avoid fat and sugar-loaded dishes as they will do the most damage. If you feel comfortable, let your host know ahead of time that you are watching what you eat or are on a special diet. The more familiar you are with the menu, the easier it will be to maneuver around obstacles.

Don't get stressed out!

Holidays are stressful. Lots of heart attacks occur on Thanksgiving and the days surrounding Thanksgiving.  Try to remind yourself to breathe deeply throughout the day and try not to sweat the small stuff. And, don't gulp down your food. Eat slowly and be grateful with every bite.  

Healthy trade-Offs. When it comes to food-related holidays, such as Thanksgiving, there are typically plenty of options for what to eat. Attempt to make the best choices you can without denying yourself entirely and your body will thank you.

Alcohol provides empty calories and some choices are higher in calories than others. Instead of having two cocktails made from spirits, enjoy a glass or two of champagne made with low-calorie punch or small glasses of wine interspersed with mineral water.

Enjoy crudités with low-calorie dip, grilled veggies, and other low-calorie hors d'oeuvres.

Choose a baked sweet potato instead of candied yams or wild rice instead of buttery turkey stuffing. Fill your plate with veggies and whole grains.

Enjoy one glass of wine with your meal.

Use discernment when dessert comes. Instead of pecan pie topped with vanilla ice cream, opt for a small slice of pumpkin or sweet potato pie with a dollop of low-calorie whipped topping.

Test your blood glucose just like any other day -- diabetes doesn't take a holiday. But, don’t test right before eating. Instead test an hour before eating.  Trust me, you don’t want to find out  that your blood sugar is high right before eating. 

Start a new tradition. Take the spotlight off the food. Suggest an after dinner walk around the neighborhood, or play charades or other group activities, to get your blood moving, and to keep you occupied so you don't pick at leftovers, or succumb to that second piece of pie.

Be thankful! It may seem a bit much to go to so much trouble for your health on Thanksgiving but, remember, one of the greatest things to be thankful for is your health.  Treat your body like you’re truly thankful for it. 

Be grateful for Thanksgiving. Sometimes we feel bitter about having to deal with diabetes.  On Thanksgiving Day though, it is a good idea to look at what we have and ignore what we don’t.  Today, don’t beat yourself up, just focus on having a nice Thanksgiving Day and all day long in your head, come up with things you are grateful for.

Death to Diabetes Diet. Use the Death to Diabetes Diet and Super Meal Model Plate as a guide to help design a healthy but scrumptious Thanksgiving meal. If you need more healthy, balanced recipes, get the Death to Diabetes cookbook. If you want to learn how to enjoy your favorite foods but still maintain control of your blood glucose, then, get the Food Tips & Favorite Foods CD or ebook.

More Tips to Enjoy the Thanksgiving Meal and Reverse Your Diabetes

Divide your plate into three sections: Reserve one-half of the plate for vegetables such as spinach, broccoli or green beans. Choose raw vegetables when possible, and avoid those with added creams, gravies, and butter. If you are not a fan of vegetables or want to have a lesser amount, consider adding/substituting fruit as an option to this half of the plate, such as cranberries, baked apples or pears.

Allow one-fourth of the plate for grains/starches such as mashed potatoes, sweet potatoes, brown rice, or cornbread.

The remaining one-fourth of the plate is for protein, in this case turkey, which, without the skin, makes an excellent low-fat and low-calorie choice. A 3 to 4 ounce serving is ideal.

Avoid skipping meals or snacks earlier in the day in order to try to “save” those calories and carbs for the Thanksgiving meal later on. Deliberately skipping meals makes it harder to manage your blood sugar and often leads to cravings and over-eating.

When it comes to dessert, plan to make this a small portion. Eat slowly and enjoy the taste.

After your meal, instead of taking a nap, take a walk with family and friends. Exercise is extremely important for most people with diabetes because it helps to regulate blood sugar, aids in metabolism, and reduces the risk factors for arteriosclerosis (hardening of the arteries).

With a plan of action, you can embrace the holiday, enjoy the festivities and have a healthy Thanksgiving Day.

Note: If you want hundreds of ideas on how to enjoy your favorite foods during the holiday, then, get the Food Tips ebook or the 3-in-1 Death to Diabetes Cookbook.

Hurricane Sandy Support

Website Reference:http://www.deathtodiabetes.com/Spirituality___Diabetes.html

Author's Sidebar: Providing support (emotionally, financially, spiritually, etc.) is critical to being able to help others with diabetes or some other devastating disease. I am alive and healthy today not just because of the support I received from my daughter, my mother, and other family members, but, because of the support I received from friends, co-workers, local churches, and even some strangers! You can have a similar impact on someone's life in your family, your community, or your local church. There have been some recent natural disasters such as Hurricane Katrina (2005) and the recent Hurricane Sandy that have destroyed many lives. But, you can help simply by sharing this web page url on your social media page.

 

There are many other ways for all of us to help people affected by Hurricane Sandy. Here are some ways to help:
-- Send a donation of any $ amount to the Red Cross, Salvation Army, etc.
-- Donate your blood
-- Send canned goods, bottled water, old clothes
-- Volunteer for cleanup efforts
-- Send your prayers to those affected by the storm
-- Forward this post to your Facebook list of friends
-- Help by tweeting the hashtag #PatchRebuilds
   (Or go to Patch Rebuilds website and tweet directly from the site).

Nearly 100 Red Cross blood drives were canceled because of Sandy, so blood supplies are low in the areas affected the most. The Red Cross asks that those who can donate to schedule an appointment to give blood. The New York Blood Center is urging people to donate blood for those in the New York/New Jersey area. To donate, call or visit www.nybloodcenter.org.
Phone: 800-RED CROSS (1-800-733-2767); for Spanish speakers, 800-257-7575; for TDD,  800-220-4095.

The Salvation Army has dozens of mobile feeding units and shelters along the East Coast that are working to serve thousands in the most heavily hit areas. Visit www.salvationarmyusa.org to donate.
Phone: 800-SAL-ARMY (800-725-2769)

Feeding America has thousands of pounds of emergency food, water and supplies in the disaster zone that it is working to distribute to the storm's victims. To donate, visit www.feedingamerica.org or call 800-910-5524.

The United Way has established its own Hurricane Sandy recovery fund. To contribute, visit uwsandyrecovery.org, or text RECOVERY to 52000.

AmeriCares is providing medicine and other supplies to people affected by Hurricane Sandy. To donate, visit www.americares.org.

 

World Vision is distributing flood clean-up kits, personal hygiene items and emergency food kits to people hit by the hurricane. To donate, visit their site at www.worldvision.org.
 
Save the Children is also working to provide relief to families and their children. Visit www.savethechildren.org to donate. 

Samaritan's Purse is asking for volunteers to help storm victims. To volunteer, visit their website.


If you would like to send or drop off donations of clothing or other tangible goods to those affected in Staten Island, NY, you may consider contacting the following local organizations:

Monsignor Farrell H.S.
2900 Amboy Road, Staten Island, NY 10306
(718) 987-2900
Collecting blankets, coats, gloves and hats

St. Joseph By The Sea High School
5150 Hylan Blvd, Staten Island, NY 10312
(718) 984-6500
Collecting cleaning supplies, rubber gloves and clothing

Project Hospitality
25 Central Avenue,Staten Island, NY 10301
(718) 720-0079, ext. 10.
Collecting supplies like new underwear, socks, new towels, toiletries, canned food

Rabs Country Lanes
1600 Hylan Blvd, Staten Island, NY 10305
(718) 979-1600
Collecting clothing and blankets

Stephen Siller Tunnel To Towers Foundation
2361 Hylan Blvd.
Staten Island, NY 10306
Accepting monetary donations for families in need
https://tunneltotowersfoundation.org/donate_now.aspx

Note: The FBI has counseled on its Facebook page "to beware of fraudulent emails and websites claiming to conduct charitable relief efforts. Disasters prompt individuals with criminal intent to solicit contributions purportedly for a charitable organization or a good cause," and suggests reading "Tips on Avoiding Fraudulent Charitable Contribution Schemes" to learn more about avoiding online fraud.