Studies show that only one out of every eight people who have pre-diabetes are aware they have it. It’s easy to see how so many people are oblivious to the fact that they may have slightly high sugar levels. As a result, they fail to make adjustments in their diets and exercise regimen in order to prevent them from coming down with type 2 diabetes.
Most experts agree that even losing a modest amount of weight and increasing exercise can help you lessen the chances that you’ll acquire type 2 diabetes even if your blood sugar is a little bit out of control at the present time. So, the key to preventing it is to know what your sugar levels are in the first place so you can make adjustments if needed and stay committed to diabetes prevention.
Throughout the world, approximately one out of every nine adults has diabetes. This disease is destined to be one of the leading causes of death by the year 2030. Most people with this disease have what’s called adult onset or type 2 diabetes. It occurs when your body can’t produce enough insulin to be able to convert your blood sugar into the energy your body needs.
Last year, I started feeling a burning sensation on the bottom of my feet occasionally and I passed it off as just being flat-out tired from standing for extended periods of time while at work. Little did I know what was about to happen and why it was happening.
You see, I was a carbohydrate fanatic all my life. It started when I was in my early twenties. I needed bursts of energy for my grueling workout routines and from everything I researched at the time, complex carbs were the answer to my sustained energy needs. I was in excellent shape until I hit my mid-thirties.
Never in a million years would I have thought this mode of thinking would come back to bite me hard on the buttocks many years later. I soon found my feet burning non-stop after a a heavy carbohydrate meal, so I knew something was wrong. I rushed to my local Walgreens for a blood sugar level test kit and began measuring my blood sugar throughout the day. What I found was shocking!
In the morning, after fasting, my blood sugar was a fairly normal 85 to 90. However, two hours after a heavy carbohydrate breakfast containing approximately 80 grams of the complex (the good kind), my blood sugar level was spiking between 140 to 180, consistently. I knew there was a problem but I tried to handle it on my own, through diet and exercise.
There was only one big problem; I was not able to stick to a strict lower-carb diet and my old habits of having a few rum and cokes and churrasco or T-Bone steak on the weekends with friends and family continued. I feel like such an idiot as I write this!
Why? Because I was killing myself right in front of my very own eyes! Over the years, I had ballooned from 190 pounds of solid muscle to 260 pounds of muscle covered by a huge mass of fat all over my body. Ouch!
How Do You Test for Diabetes Type 2?
After researching Google, I really thought I might be headed towards type 2 diabetes. I was deteriorating rapidly and a few weeks later, I woke up with numbness in my feet. At this point I was really frightened and I immediately scheduled an appointment with my doctor. I noticed my blood circulation had become very poor and knew something had to change, and fast!
He ran blood tests and discovered my hemoglobin A1C test showed numbers indicating I was on my way to having pre-diabetes. This A1C test measures the average of blood sugar present in your body for the previous three months. My reading was at 5.7 which indicated I had pre-diabetes. Anything more than 6.7 would have meant that I had diabetes. Yikes! I was somewhat relieved I didn’t have diabetes but I definitely wasn’t “out of the woods” just yet.
My doctor informed me that sometimes, people with borderline A1C readings suffer what’s called “peripheral neuropathy,” a type of nerve damage oftentimes caused by elevated blood sugar which in turn, causes numbness in the feet and hands. In other words, your nerves start starving for oxygen because there is an abnormal amount of sugar interfering with oxygen carried to the nerves. This eventually causes temporary or permanent damage. Most actual diabetics suffer from peripheral neuropathy at some point in their lives.
In my case, the damage seemed temporary, or at least I hoped that’s what it was! I eventually went on to have type 2 diabetes with an A1C level of 6.7!
Here I am today, exactly one year later and although the numbness and burning has drastically improved, I still feel a slight numbness in my feet every single morning that goes away once I start walking around the house. My blood circulation has also improved quite a bit. A year ago, I would sit on the couch and my feet would get extremely cold because my circulation was poor. Now, they are constantly very warm to the touch.
What’s the moral of the story here? I got busy and changed my lifestyle in order to avoid prediabetes and to get rid of my peripheral neuropathy.
I used a product called Diabetes Destroyer with the hope that it would change my life completely. It worked!
If you are headed down the ugly path of either or both, the following tips may help you get on the right path to recovery or avoidance of them altogether!
In summary, these were my symptoms:
- Burning sensation on the soles of my feet that kept getting worse, especially after a sugary or high-carb meal
- Sharp pains in my feet
- Slight loss of hair on my feet, hands, and arms due to lack of circulation
- Numbness in hands, arms, and feet
- Pins and needles feelings in both arms after sugary or high-carb meals
- Blood sugar readings that were spiking, sometimes as high as 195 after a very high-carb meal such as spaghetti and meatballs
Physicians gave me this diagnosis:
- My AC1 hemoglobin level was dangerously creeping into “pre-diabetes land”
- I had peripheral neuropathy as a result of my continual spiking sugar levels
- Nerve conduction tests proved that I have minor nerve damage that would or would not completely heal
- A lower carbohydrate diet
- To stop drinking that good ‘ol sugary rum
- To avoid sweets
- To exercise regularly (at least 4 times a week for 20 minutes, minimum)
- To lower my cholesterol naturally through changes in diet (they suspected my circulation was suffering due in large part to my high triglyceride levels) and exercise
- To lose a lot of weight!
- To be patient while my body tried to heal itself (to get rid of numbness, burning of feet and pins and needles)
- To minimize stress in my life
- To come back in a few months to re-examine me
Here’s what I did:
- I switched from rum to Michelob Ultra beer and drastically cut down my drinking to only once every two weeks or so (only one six-pack!)
- I virtually eliminated red meat from my diet
- I cut my carb intake in half!
- I exercised regularly (3 to 4 times a week for 20 to 40 minutes)
- I lost a lot of weight (30 pounds to be exact in 4 months)!
- I cut back on my work hours and felt less stressed
- I stopped drinking my two cups of coffee every day (I’m caffeine sensitive and it was obviously hurting my circulation)
Here are my results so far, after a year:
- The numbness on the soles of my feet is almost gone!
- I only feel discomfort on the bottom of my feet after a rare high-carb meal (no more burning)
- No more pins and needles on my arms
- I lowered my triglycerides by 200 points, down to 196! Yippee!
- I have noticed my circulation is excellent ( I can see thick veins in my hands and feet for the first time in many years)
- My sugar levels are not spiking anymore, even when I have an occasional high-carb meal (approx. 120 grams of carbs) such as my wife’s specialty pasta dish with shrimp!
- My AC1 level dropped to 5.1
- My hair is growing normally on my hands and feet
As far as I’m concerned, the keys to avoiding pre-diabetes and making sure you never get peripheral neuropathy are:
- Monitoring your blood sugar levels and immediately making lifestyle adjustments whenever necessary to keep them under control
- Not eating more than 40 to 60 grams of complex carbs per meal (no more than 200 grams per day)
- Eating sweets only on rare occasions
- Lowering your triglycerides to a normal range (under 199)
- Reducing stress levels
- Avoiding caffeine if you are sensitive to this chemical like I am (it constricts your veins, reducing blood flow and sometimes causes peripheral neuropathy)
- Exercising regularly
So, can prediabetes cause peripheral neuropathy? Without a doubt, yes!
Taking it one step further, even glucose intolerance can get those tootsies and hands feeling numb! Impaired glucose intolerance basically means your body does not process sugars in a normal fashion, causing abnormal spikes in your blood sugar. This can cause your nerves to start starving for much-needed oxygen.
How to Reduce Your Blood Glucose Level
The keys to managing or preventing prediabetes and type 2 diabetes is to reduce your blood glucose level by making smart diet choices that don’t include the obvious; simple sugars! Also, keep in mind that low glycemic carbohydrates such as non-starchy veggies, stone-ground wheat and beans can be very beneficial while high glycemic carbs such as potatoes and rice can wreak havoc on your body and retard your progress.
Exercising at least 30 minutes a day, five days a week can also help your body process sugars much more efficiently while lowering the frequency of blood sugar spikes.
If you think you have or are in danger of heading toward prediabetes, consult your physician immediately and get it under control. The sooner you get the help, the easier it will be to delay prediabetes, diabetes and any peripheral neuropathy associated with elevated glucose levels.
If you have burning feet, don’t hesitate to get it checked out; you are probably in the same position I was in just a short year ago. It can be fixed!
Just about everyone has heard about how risky it is to smoke cigarettes. Have you ever thought about cigar smoking effects on health?
Is it possible that smoking cigars is just as dangerous or even more dangerous than smoking cigarettes? It doesn’t take a genius to figure out that any type of smoking is bad for you. However, did you know that cigar smoking has been linked to cancers of the lungs, oral cavity, stomach, and larynx? It doesn’t stop there. How about cancer of the pancreas? Most experts agree that people who regularly inhale any types of tobacco products have a much higher risk of developing heart issues as well as lung problems.
As an example, a person who smokes 3 to 5 cigars every day has an eight times greater risk of developing oral cancer than someone who does not smoke at all. It’s important to note that at this time there hasn’t been any conclusive evidence as to exactly how dangerous it is to occasionally smoke and enjoy a cigar. This is good news for you people who love to enjoy the occasional puff, depending on who you want to believe. However, if you smoke cigars regularly, you are definitely asking for trouble.
Now to the addictive part. Not many people know that cigars can be just as addictive as smoking cigarettes. The reason is simple; tobacco products contain nicotine; some more than others. Either way, the average cigar or cigarette contains far too much nicotine that can easily become addictive for any person. You may be saying,”But I don’t even inhale the smoke when I puff on a cigar.”well, a lot of the smoke is coincidentally inhaled into the lungs, regardless. This in turn, causes a potential for nicotine addiction.
Something you probably didn’t know is that one large cigar may contain a little bit over 1/2 ounces of tobacco. This is just as much tobacco as you would find in a cigarette pack. You should also know that just one cigar can contain up to 200 mg of nicotine. Compare this to only about 8 to 10 mg per cigarette of nicotine and you can see just how harmful smoking a cigar can be.It may be the equivalent of smoking 20 cigarettes in one day!
There are many cigar smokers who do not smoke regularly. The reason is usually because cigars are very strong-flavored and because people are worried about becoming addicted to nicotine. Another reason is that cigars are not as readily available as your average cigarette which you can purchase at any convenience store.
The ultimate verdict regarding cigar smoking effects on health is that although cigar smoking can pose some serious health risks, an occasional cigar may or may not be anything to worry about. depending on whom you want to believe!
For the longest time I’ve been trying to lose 25 to 30 pounds, thinking I can get close to my ideal weight, to no avail. I’ve tried many diets. You name them, I’ve tried them without any luck.
Enter the sweet potato and chicken diet! I received a call from a close friend who said he was eating chicken, sweet potatoes, and occasionally whole-wheat slice of bread to lose weight. The first thing I thought was, “You mean to tell me you’re going to eat only those three food sources and you will lose weight. Aren’t you going to be bored to death of eating? Is it sustainable, this diet?” At this point I was busting his chops more than anything with my skepticism.
My friend laughed at me and said I should be a fool for thinking I was gonna lose weight using the same ol’ “eating healthy method” when I have tried it all my life and it has never worked. He explained to me that you either want to lose weight or you don’t. You have to be consistent and you have to choose the foods which will allow you to lose weight even if it means eating the same thing every day.
At this point I still thought he was crazy but It got me thinking. Maybe he’s right. Thirty years ago when I was into bodybuilding I was able to survive on protein shakes and tuna fish to get “cut up” for the summer, easily! I decided to try his diet, knowing if I stuck to it, I could at least tell him he was full of it.
Fast forward a month and a half and I’ll be darned if I have not lost 11 pounds so far.
I want to share this with you if you are daring and here’s how I did it and am still doing it:
- I continued taking a multivitamin (One a Day 50+) to ensure I was getting all the vitamins and minerals I need.
- In the morning I have been eating the same thing; 2 Nature’s Own brand sugar-free whole-wheat bread toast with egg whites and fat-free American cheese on top. It’s kind of like an egg white pizza. Tastes really good, too!
- Three hours later, while I am at work, I eat my first snack of Tyson diced chicken breasts (frozen food) and one half of a medium-sized sweet potato (microwaved on Hi for 7 minutes or so) with cinnamon sprinkled on top. Three hours later I eat the same thing; the Tyson chicken with sweet potato and cinnamon.This takes me through to the end of my work day.
- I get home from work sometime around 5 o’clock and I find myself extremely hungry so what I do is; I eat 2 Sugar Free Nature’s Own whole-wheat toast again, and I dip them into one a half tablespoons of olive oil mixed with a little bit of garlic powder salt and pepper. Instant Italiano food! This gives me my omega threes for the day and helps to prevent the hunger pangs.
- When dinner comes I have one more meal of sweet baked potato and Tyson chicken or I buy fresh chicken breasts from Publix and cook it myself instead of relying on the frozen chicken.
Before I go to sleep, I have a cup of chamomile tea and it send me off into la-la land within a few minutes after drinking it.
In order to maximize the effects of the sweet potato and chicken diet, I recommend you exercise at least 30 minutes a day if you can. If you have any medical concerns, make sure you clear this with your doctor.
Some more helpful tips:
- I poke holes in the sweet potato with a fork to cook it evenly and quickly in the microwave. Alternately, you can bake the potatoes in the oven.
- For convenience you can the same Tyson Grilled and Ready Chicken Breasts I do. Here’s what the package looks like:
Recently, Marjorie Kowalczyk wrote an article detailing her Atkins diet shortcut and based on the amazing response and success using it, I felt it was time to expose my secret way to lose weight, at will.
A while back, I contemplated using the Weight Watchers online program to lose a few pounds. I didn’t really have to lose much; just 10 pounds. By accident, I stumbled on something that may change your life if you are interested in dropping weight.
I went to the WW official website and signed up to the online program. When I checked out using a Paypal payment, there was a glitch in the system and the payment showed “pending” instead of “completed”.
I have to admit I was a little disappointed so I wrote WW an email and while waiting for their response I set out to find other smart phone apps that may have been able to help me lose weight. After conducting a little research on the Internet, I found out that people were using weight loss apps similar to the WW program with great results. I stumbled across two apps that have literally changed my life, possibly forever. They are “My Fitness Pal” and “iTrackBites.
iTrackBites is what I call a Weight Watchers diet shortcut because it costs just $2.99. The My Fitness Pal app is free.
ITB is eerily similar to Weight Watchers because it allows you to eat a certain amount of points each day based on your personal profile which includes your weight. The MFP is also a wonderful app that helps you set the amount of weight you want to lose each week and it sets the amount of calories you need to stay under so you can lose that weight. It then counts the calories for you as you input the foods you eat. Both of these apps have a bar code scanner and this makes it easy to document which foods you eat from your local grocery store.
Weight Watchers eventually wrote me back to admit the temporary problem with their system so I used the above-mentioned apps for a few weeks and put the WW online system on hold for the time being. I still have not used WW because the apps I used were so effective and almost cost-free.
Here were my results:
- Starting actual body weight – 212
- Targeted weight – 202
I mainly used the ITB app and when I needed to find out the points for certain foods, I used a combination of the OneMorePound.com point listings as well as the MFP app for certain food items. With both apps and this website, I was able to accurately determine the amount of points for each of my meals, snacks, and drinks.
Within two weeks, I had already lost 5 pounds and was halfway there! however, the last 5 pounds took another 3 weeks to come off. Still, it was pretty impressive. I lost 10 pounds within 5 weeks without much difficulty. In case you are wondering, I exercised only 3 times a week for approximately 30 minutes and was fairly inactive while at work during this diet.
- Weight loss was 10 lbs. in 5 weeks!
I almost felt guilty because it only cost me $2.99 for the iTrackBites app whereas the Weight Watchers program would have set me back more than 50 bucks for a three month subscription.
Regardless, you may want to consider the Weight Watchers online program at some point because I have a few family members and friends who swear by it. At the same time, you can use the system I have described with great results and it won’t cost you nearly as much. In fact, it won’t cost you hardly anything at all!
Just as Marjorie said with her shortcut; I really hope this works for you like it did for me.
For now, I am going to stick to my Weight Watchers diet shortcut because I got great results out of it and I’m a firm believer in that you “don’t need to fix it if it ain’t broken”.
Let me know how it works out.
UPDATE: BistroMD is worth taking a look at if you’re trying to lose tons of weight permanently and as fast as possible!
While having cellulite can feel like the end of the world, especially if it is affecting your self esteem, you must realize that you are not alone. In fact, recent studies have shown that around 85% of women suffer from cellulite, and this is a figure that is on the rise.
It doesn’t matter how old you are or what size you are…cellulite can strike at any time, and in many cases it is incredibly hard to get rid of.
If you are reading this article then you are probably wondering, “What is the quickest way to get rid of cellulite?” While we can’t guarantee you 100% success, the tips below have worked for millions of women, which means there is a high chance that they can work for you too.
Here is the quickest way to get rid of cellulite:
No matter is you have cellulite on your thighs, buttocks, hips, or stomach, liposuction is a proven way to get rid of it fast. However, while this is an effective treatment, the main barrier to entry for many people is the price.
You see, professional liposuction typically costs thousands of dollars, and there is no guarantee that the cellulite won’t come back at a later date. For this reason, while liposuction is a proven treatment for cellulite, it should only be considered if you can comfortably afford it.
Never get into debt just to pay for liposuction, as this could be the beginning of your financial downfall.
Another option to get rid of cellulite quickly is laser surgery. For example, there is something called Cellulaze which is very popular in many cities around America, and the testimonials so far look very good.
While this is certainly a good method, just like liposuction it does come with a hefty price tag, which means you have to some money tucked away before getting it done.
Perhaps you have heard of dry brushing before, and are wondering if it really can help to rid your body of cellulite quickly? Yes it can, but only if you are prepared to put in the time and effort.
You see, dry brushing works by improving the circulation around the cellulite affected area, and by brushing for an hour or two a day you could start to see significant improvements rather quickly. The main problem is that most people don’t have the time to spare to keep on brushing like this, which means it is not a viable solution.
If you do decide to go down this route, then make sure you purchase a brush that is designed for this purpose, or even consider going to a spa where they can do it for you.
Recently, there have been a number of gel creams hitting the market that promise to “reduce cellulite in a matter of days.” Should you trust these claims, or are they just hype?
Actually, there are gel creams out there that do make some difference, although they won’t get rid of cellulite for good. Without a doubt, the best gel creams are produced with only natural ingredients, and contain things such as caffeine, cool menthol, and green tea.
Women all around the world are crying out for a solution to the age old problem of cellulite. Laser surgery and liposuction could offer some relief, but for many women this is way out of their price range. Which leads us to the question…”does working out get rid of cellulite?”
In most cases, working out is very good, as you can do it at your local gym or even at home. It’s also time effective. A quick workout is all you need, and this is often possible in around 30 minutes.
So does working out really get rid of cellulite? Yes it does, but only if you do it right. This means focusing on the workout exercises that target your cellulite directly, rather than wasting your time with ineffective exercises.
As an example, squats are one of the best muscle exercises you can do. Not only will it target cellulite on your thighs, hips, buttocks, and lower back, but it is also a great exercise for toning your body in general, which ultimately will lead to an increased rate of metabolism so you can burn fat easier than ever before.
It’s important to understand that you don’t need to become ripped in order to start seeing results. Many women are put off by the thought of “muscle building,” thinking that they will be turned into bodybuilder that looks more like Arnold Schwarzenegger than Jennifer Aniston.
Nothing could be further from the truth. In fact, many women now workout on a regular basis, especially Hollywood stars and models, as it helps to give them that sleek and sexy look, that only comes from having a firm and toned body.
The main thing to keep in mind is that you should mix up your workouts on a regular basis, and also do plenty of cardio exercises such as riding the exercise and running on the treadmill.
Also, don’t be tempted to use too much weight when lifting in the gym, as this could lead to pulling a muscle and being injured for the next 6 months.
Quite possibly the perfect workout for getting rid of cellulite is one that incorporates low weight with high repetitions
For example, if you are doing squats, then make sure the weight you use is entirely comfortable and not too heavy. Then, squat down towards the floor until you are in a sitting position, before gently moving back to where you started. Repeat this for at least 15 times, and if you find it to be a struggle to get this done then you might need to use less weight.
A main concern for many women is people looking at them in the gym. If you are overweight, have lots of cellulite, or are just not used to working out in front of strangers, then this might be something on your mind?
Relax! What you need to understand is that people of all shapes and sizes use gyms every day, and for the most part, people are more concerned with themselves than what you look like.
You are not destined to have cellulite forever and you can do something about it right now. So, let’s go!