Archive for March, 2010

“Everyone Knows Someone Who Needs This Information!” (TM)

I have recently seen a few episodes of Dr. Mehmet Oz, MD Show, and I am using it as a jump-off point for this week’s lessons and discussion.

This is going to deal with YOU! – Dr. Oz wrote a famous book series of the same name – from one “end” to the “other” end, euphemistically.

What we eat not only impacts us, but our environment, too. Especially if you have doubts about this, then read: Your environmentally responsible choices.

Your knowledge or ignorance seriously impacts your Health every bit as much as what you eat, whether you de-stress, how and how much you exercise. Believe it.

Having 2 new babies in the family (one 10 months old; one 3 weeks old) I am thinking a great deal about the environment all of us have created for them, and which impacts all of us! It’s been changing the quality and length of our lives. We have to change!

I have been responsible all my adult life — long before “environmentalism” became a household word — yet I am frustrated that we have NOT stemmed the chemical tide, and that too few in the ensuing generations have done enough (or are doing enough) to help our planet and all life, including us!

Bisphenol-A (BPA) is the chemical used to make hard plastics (in the USA, it has now been banned from baby bottles, finally). It is also used to line food cans (it’s in the shiny coating) and on bottle caps in things like juices, spaghetti sauce and apple sauce. It is also used to create carbonless receipts (so if you are a cashier, be concerned).

BPA has been proven to raise the risk of breast cancer in rats and even the turtle-paced US Federal Drug Administration (FDA) has raised an alarm about the potential harm BPA can cause. Connecticut banned its use in children’s products (it is in toys, as well as bottles and plastic dinnerware and utensils).

Ninety-three percent of us already have BPA in our bodies! We will have to deal with it. But, until then, we excrete it when we go to the bathroom, sending the chemical into the environment.

And, many of these man-made chemical pollutants are Endocrine Disruptors! These chemicals alter the actions of hormones in our body. This can hurt us in 2 ways: 1) they can block our hormones from acting as they normally would, and 2) they can act aberrantly e.g. like hormones triggering effects like early onset puberty in children, before normal adolescence. And, remember, insulin is a hormone!

The medication we take also ends up in our water supply in 1 of 2 ways. We secrete it in our urine (that we can’t control), but many of us also flush unused medication down the toilet.

This ignorant action contributes MASSIVELY to the rising amount of pharmaceutical pollution found in our water supply. In 2008, the Associated Press found that dozens of pharmaceuticals end up back in our water supplies, and eventually, in our tap water.

That’s because water treatment plants are designed to neutralize biological hazards, such as bacteria, but not pharmaceutical pollutants such as antibiotics; they get through the system. Scientists are now finding bacteria in the wild which are not only resistant to antibiotics, they can actually live off them! This bodes as a serious assault on our future ability to use these medications for infections — it’s much more serious than these bugs just being “antibiotic resistant”, as if that weren’t bad enough (caused by over prescription and not taking the whole course of the prescribed medication, which leaves thew strongest, most-resistant bacterium to stay alive and breed later).

Steps to take:

1) Remove all sources of Bisphenol-A (BPA) in your home. Example: I am reducing even further my use of canned goods, and I will make sure that I keep all bottled goods upright, at all times in hopes the food won’t contact the cap area. I made crockpot beans, drained them, froze them in a single-layer on a cookie sheet and bagged them. Beans are a major canned food for most people as they “don’t have time to cook them” — but you can overcome this by using a crockpot. Do it!  And. choose frozen and fresh produce instead of canned.

2) Do not use any plastics with the recycle triangle numbers 3, 6 or 7. You can usually find the embedded symbol on the base of the plastic object.

3) Do not expose your children or grand-children to Bisphenol-A in toys, baby bottles, dinnerware or cups! Chances are anything “old” had it in it. Buy new, but only if labeled BPA-free. BPA is used to “strengthen / harden” plastics.

4) Do not use plastic for your water bottle or cutlery or cooking tools. For water, spend the money for a Stanley stainless steel thermos (as long as it’s not made in China now) or a Sigg SAF Aluminum bottle (even though aluminum has issues, too).

Before 2008, Sigg was secretly using BPA, so be aware of this and the rest of the industry’s bottles status by reading Metal Water Bottles and Health.

5)  Never heat plastic in the microwave (even if it says it is microwave safe) — I do not microwave any food anymore (and haven’t for 20 years). I stopped when I saw scientific articles about how microwaves transformed the molecular structure of milk! If it does that, it does it to all foods.

6)  Dispose of unused medication by contacting your pharmacy for information about ways to return it for disposal (the industry is just beginning to offer it) OR ask your local hazardous waste disposal unit (county, city) when and how to get it to them to deal with.

7) Avoid parabens and phthalates. Read labels. Avoid items with artificially-produced fragrances. These are bad for the environment and YOU!

Many alternative medical practitioners and scientists believe that obesity is also a case where your body is “walling off” toxins by using a fat-cell package. So the more toxins you have in your body, the more likely you are to gain weight, even becoming obese. This partially explains the current global obesity epidemic as world-wide pollution is rampant.

Now that you’ve got the word to dispose of some majorly bad things, we’ll talk about getting more good things into your Life, next week. Balance. Balance. All in balance, for a better life.

For more great articles, see the Titles Archive on the upper navigation bar.

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(c)2010 Em at https://diabetesdietdialogue.wordpress.com
Please ask permission to use more than 2 short paragraphs from my article. Respect my copyright. Contact me at the About Me page, on upper navigation bar. Thanks!

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“Everybody Knows Someone Who Needs This Information!” (TM)

It’s always said that a picture is worth a thousand words — well, here’s your chance to learn a lot! I want to share these incidence maps with you; each has it’s own story to tell.

___ I think you will be surprised about the high correlation of one food behavior having such wide-ranging implications for getting diabetes AND in even bigger terms, for confirming the link between low-income and diabetes.

I have long advocated that nothing other than shelter, utilities and fares for public transport to get to work should come between you and healthy food. Everything else stands behind them, including even “health care”.

Healthy food IS your first medicine.

And, it’s sobering to see that when you have only a few dollars, if they aren’t spent wisely, you really lose your health.

And, a big part of young people losing their health so early to an obesity and diabetes epidemic is the so-called “food” mentioned in the maps. Study them  carefully, and decide how you can use the information to better your Health.

Food Choice and Income Impacts Getting Diabetes

___ Use the following article to try to determine whether you are taking an accurate assessment of your Health and behaviors needed (and add your family into the mix, too, as those around influence one another).

There’s evidently a serious “disconnect” in knowledge and in viewing ourselves as more healthy than we may really be. That’s a dangerous combination.

Your only protection is to be realistic about your Health and to do what’s needed to (regain it and) maintain it. Don’t sell yourself short or be in denial. As a sample:

  • Nearly 30 percent of the respondents gave themselves an A for managing their personal health, while 92 percent of their doctors gave them a C or lower.
  • Nearly a third of the study respondents gave themselves an A for eating healthily. Once again, 92 percent of doctors gave them only a C or lower.
  • About a third gave themselves an A for getting regular exercise, while 91 percent of their physicians gave them a C or lower.

Read more here. Who’s Really Unhealthy?

___ And, in regard to exercise, Prevention reports on a recent study in the Journal of Strength and Conditioning Research which says that doubling the amount of time spent doing cardio exercise more than tripled the amount of fat lost that week!

___ Following-up on studies that a Swedish researcher made decades ago among the Pima tribe in Arizona, the world’s largest group of diabetics, (after they were forced to forego their traditional foods when moved to their reservation land). His study showed that “natural” differences like being fidgity burns up an amazing amount of calories. This is confirmed now by a little-finger size instrument you can get. Learn more at Calorie Trackers and FitBit

___ The March edition of Prevention magazine discusses ways to “party” on 400 calories. Yes, it can be done! While I am not advocating that anyone should be using alcohol’s empty calories regularly, (also knowing the extra burden it places on your liver), we all know there are times when you need to be able to be social in certain contexts.

Here’s a few of  their “party” menus to learn by heart so you can keep the physical and caloric damage to a minimum. Alcohol is also very acidic pH, so be sure you are drinking plenty of pure water and eating lots of alkaline veggies after any of these “parties”.

Remember, alcohol does affect your blood sugar level.

For yourself when hosting a party or ask your host to provide it: give yourself a finger-size serving of goat cheese, 1/2 an apple (sliced), 2 high-fiber Rye Krisp crackers, (2) 1″ squares of Dark Chocolate (at least 70% cacao) and 5 oz. of red wine. That menu will be 390 calories. The alcohol accounts for 125 of the calories.

At “Happy Hour”: Get something as close as you can to this at a tapa bar. about 12 mini pretzels, 2 chicken satay skewers (about 1/2 a breast of chicken, total), a 3 oz. martini and a 5 oz. glass of white wine (or red wine). This will be 400 calories. The alcohol accounts for 290 calories.

In a Restaurant Sharing: Order a regular size Nacho Plate and eat no more than 1/4 of the plate (about 250 calories). Let the others have the lion’s share. Order a small, 6 oz. frozen margarita, with extra ice, (made with strawberries, if possible, to get some vitamins and minerals), (but otherwise just a plain margarita).  This will be 395 calories. The alcohol will be 190 of the calories.

Pizza Nights with Friends or Family:  Firstly, make sure yours is a thin-crust pizza; order individually if needs be and then use only half; don’t finish it – just give the rest away or take it home for the next day. Top your pizza with only veggies and light cheese! Then, add one beer (275 calories). The meal will be 410 – 425 calories. See how fast it adds up!

OK. This was an interesting mathematical approach to some important topics you deal with. Making informed choices is essential. The numbers don’t lie, so I hope you make good use of this information.

Spring starts this Saturday at 10:23am where I live, and others will be heading into Autumn. Be sure you make these dietary adjustments. Eating seasonally helps to reset your body’s biological clock, and seasonal foods are Nature’s recipe for what your body needs. Please respect that.

Best to all — Em

Read more in the Titles Archive using the tab on the upper Navigation Bar.

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(c)2010 Em at https://diabetesdietdialogue.wordpress.com

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“Everyone Knows Someone Who Needs This Information!” (TM)

Here’s some new dietary information to help diabetics make better choices.

Hawaiian researchers recently examined the influence of dietary fiber, magnesium (Mg) and glycemic load (GL) on diabetes.  They found these offer protection against diabetes and can be achieved through food choices.

After taking into account body weight, there still are differences in commonly consumed foods due to ethnicity and culture, so risk estimates may differ by ethnic group (J Nutr. 2010 Jan;140(1):68-74).

In the study, the 75,512 Caucasian, Japanese American and Native Hawaiian participants aged 45 to 75 years at baseline completed an exam and questionnaire. After 14 years of follow-up, 8,587 incident diabetes cases were identified through self-reports and via health plans.

When comparing, total fiber intake was associated with reduced diabetes risk among all men. High intake of grain fiber reduced diabetes risk significantly by 10 percent in men and women.

Interestingly, high-vegetable fiber intake lowered risk by 22 percent in all men but not women. (Maybe the women were already eating more vegetables than men … I think this stat is strange as a finding and needs explanation.)

Magnesium intake reduced risk, which may explain the protective effect of fiber, as it is found in high Mg foods.

Ranking in the top Glycemic Load quintile was associated with a significantly elevated diabetes incidence in Caucasian men and in all women except Japanese Americans.

So, eating lower glycemic foods is important, period! Junk food, too-high carbs food, sugary foods and too-low fiber foods all have too high GL.

Overall, several associations were more pronounced in Caucasians than in the other groups. So whites may have gotten on the junk-food wagon more than other groups with stronger ethnic ties to traditional foods OR there may be inherent physical weakness towards diabetes in Caucasians OR both. All that remains to be figured out, but eating low glycemic foods, high-fiber foods and lots of fresh vegetables helps everyone, and Japanese Americans are traditionally better at this.

I believe that the Japanese and Okinawan diets are the world’s healthiest.

And we all know mild exercise, like walking daily at a conversation pace, is helpful to diabetics. Now, the research shows that after exercise is a good time for a higher protein / lower carb meal, that is not low calorie. Aim for a 200 to 400 calorie snack-meal after exercise, and a maximum of 200 grams of carbohydrate at that time.

The study is a follow-up on other research which revealed how the biochemical benefits of exercise occur from the most recent exercise session.

For 20 years, my neighbor was a prominent endocrinologist and he was always happy to see me walking-the-circle near our homes. He always told me to do long-steady exercise, daily, as the benefit carried-over for a small amount of time. If I linked the exercise, then the biochemistry was more likely to still be in exercise-benefit mode.

This study bears that out. Since the benefits of working-out can die off after a few days of no activity (or even in a few hours for some people), health experts now are suggesting that diabetics eat a low-carb, but not low calorie, meal after exercise. Discuss this with your doctor.

The study revealed how low-carb (but not low calorie) meals improved blood sugar control for hours after activity, or even into the next day.

BUT Diabetics, and overweight people at risk for diabetes, should not start a strict low-carbohydrate diet, Atkins type diet any time soon, if ever. Popular low-carb diets restrict far more than what’s recommended, and those plans have too much protein which can overload diabetic kidneys.

But focusing on the meal just after regular exercise is important, and that is the best time to intervene. Carbohydrate deficiency after exercise, but not energy deficiency, is encouraged.

Participants in the study ate as much as 200 grams of carbohydrates after working out. Of course, there are many factors when it comes to diet; age, weight, size and current health or activity level.

Every person should eat about 12 calories per pound of body weight, unless they are severely overweight or clinically obese. Doing the Math, a person weighing 200 pounds should consume 2,400 calories per day, unless the person is overweight, then calories should be cut to approximately 1600 for women and 2000 for men. Lower than this level is not good.

After balancing out the needed calorie amount, fat, protein and carbohydrate percentages must be weighed in. Experts and trainers suggest that 50 percent of most diets should consist of calories from fresh, mostly unprocessed carbohydrates (organic as much as possible), while 30 percent consist of calories from lean, natural, organic protein (as much as possible), and 20 percent, calories from healthy fatmonosaturated like olive oil and omega-3’s like in salmon, hempseed, flax seed and walnuts.

Fats do not affect blood sugar levels and provide satiety.

Our bodies need the foods which help control blood sugar. High-protein diets are NOT the answer as when only (or mostly) protein is consumed, then calcium isn’t absorbed as well, heart conditions worsen, exercise benefits weaken and it can effect the body’s ability to control blood sugar.

Healthy forms of alkaline, low glycemic load carbohydrates are a very important part of a balanced diet, and especially in people who exercise regularly.  It is important to replenish at least some of the carbohydrate stores your liver used up during exercise, so you have this major fuel source ready for your next exercise session or emergency when your blood sugar dips.

The study is called, “Energy deficit after exercise augments lipid mobilization but does not contribute to the exercise-induced increase in insulin sensitivity,” and it appears online in the Journal of Applied Physiology.

There are lots more worthy articles in this blog’s archives. Just click the Title Archive on the upper navigation bar above.

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(c)2010 Em at https://diabetesdietdialogue.wordpress.com

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“Everyone Knows Someone Who Needs This Information!” (TM)

Here is news about effective herbs for diabetics that outpace the cinnamon spice and others which have been found effective, recently.

Dr. Nan Fuchs, PhD reports on a new supplement which includes all the herbs and nutrients I’m mentioning here.

___ She highlights the effectiveness of astragalus as a healer through its targeted ability as an adaptogen.

You may have already heard about astragalus, as many people take it to fight colds and strengthen their immune systems. It’s been used for thousands of years in Asian cultures for all sorts of health benefits.

In the past few decades, astragalus has been subjected to the rigors of modern science (in fact, it’s one of the most widely studied herbs in the world). However, most people never have heard about taking it for blood sugar issues.

A landmark study found that astragalus, as an adaptogen, has the ability to balance your blood sugar — not just to lower it — but to really balance it. That means if your blood sugar is too high, astragalus drops it, but if your blood sugar is too low, then astragalus raises it!

That’s important because many other remedies can lower your blood sugar too far or too fast, causing too-low blood sugar. Astragalus protects you against that.

Astragalus does even more for your body. It balances blood sugar; scavenges for free radicals; supports your heart, nerves and kidneys. That’s why it’s at the top of my additional nutrients for blood sugar list. But it’s not the only one …

___ Ginseng is another powerful adaptogen. There are several varieties, the best of which is Siberian Ginseng. Dr. Fuchs is describing its actions and ways it helps diabetics, because ginseng nips Stress in the bud. Excess adrenaline hormone (produced when we are stressed) can be all you need to have rising blood sugar levels.

Stress can cause your blood sugar to really spike. Why? Because stress causes your adrenal glands to produce the hormone cortisol, and when you secrete cortisol, your blood sugar goes up.

When your blood sugar rises quickly, your pancreas must produce more insulin, and it may even over-compensate. But, too much insulin puts stress on your entire system, including inflammation of your tissues — leading to heart disease and more.  Inflammation creates a vicious circle.

You can have tissue Inflammation measured by getting your doctor to order C-Reactive protein blood tests and tests for homocysteine. Supplements are available of a mixture of Vitamin B12, Vitamin B6 and Folic Acid, in precise integration, for fighting homocysteine excess. Eating lots of deep green leafy vegetables, and other vegtables, helps, too.

Stress puts a lot of pressure on both your adrenal glands and your pancreas, and in today’s crazy world, they need help. But, ginseng needs at least one week off a month. Be aware of that.

Ginseng has been used for centuries as a general tonic to fight stress, but it does lots more. Studies show ginseng can work wonders to prevent a sharp spikes in blood sugar right after a meal (post-prandial).

In one study, patients received a ginseng capsule or a placebo, and the  studied “meal” was a known sugar tally from a high glucose drink. Ginseng didn’t affect the people who had normal blood sugar at all. But,  in people with blood sugar problems, ginseng lowered their post-meal glucose readings dramatically.

Preventing excess insulin being made is important for general health. Helping your pancreas just do only what it needs is important.

___ So, what’s another way to help your pancreas? Well,  Ayurvedic doctors in India have used the leaves of an herb called Gymnema sylvestre to treat blood sugar problems for generations. I have it in the very affordable Diabetic Formula I take. Diabetes Formula – 21st Century. It also has a little Alpha Lipoic acid and Vanadium — which have also been shown to be beneficial. (By the way, this is over-thecounter, without prescription, and I am not an affiliate for the company or associated with them.) You can also purchase it online.

Now modern science has proven that Gymnema truly works. Indeed, over 29 studies clearly show that Gymnema leaf lowers blood sugar and thereby reduces your body’s need for insulin.

And, here’s the most amazing thing about Gymnema,  scientists were stunned when they discovered an increase in the number of “beta cells” in the pancreas of their test subjects!

That means Gymnema could actually be helping to repair and regenerate new pancreas cells that produce insulin! One of my recent articles told that scientists feel that pancreatic cells in the rest of the pancreas (exocrine system) which produce alkaline buffers can be turned into Islet pancreatic cells to produce insulin. Those scientists are looking for “switches” to be able to control this system — maybe Gymnema is one, but regardless, it works.

This single nutrient can help you lower blood sugar, support your body’s ability to produce just the insulin you need, and even repair your pancreas. Gymnema can do all this and more.

But as good as Gymnema and these other nutrients are, you’ll really get the full effect when you take them in combination with Alpha Lipoic Acid.

___ Alpha Lipoic Acid (ALA) is a powerful antioxidant, which regenerates other antioxidants in your body (like vitamins C and E) and returns them to the front-lines of the inflammation battle caused by free-radicals.

If you have high blood sugar, ALA can be a lifesaver.

In fact, in one carefully controlled study, 74 patients were given ALA or a placebo (fake pill).  Those given ALA boosted their ability to absorb and use blood glucose by 27%!

Other studies show ALA improves your body’s sensitivity to insulin, which is critical for Type 2 diabetics.

Alpha Lipoic Acid also improves your ability to burn blood sugar. ALA can also lower your fasting glucose levels and enable your cells to store more glucose for energy — helping prevent weight gain and aiding weight-loss.  Rather than having blood sugar just build-up, ALA helps the system work more normally.

___ Cinnamon, you probably haven’t heard the whole story, yet.  It’s no secret that eating too many sugary foods and refined carbs  causes blood sugar to skyrocket. Over time, that constant or excessively high blood sugar can damage and even kill the “insulin receptors” on your cells.

When that happens, your body’s cells don’t respond as well to insulin, so your cells don’t absorb as much sugar into your muscles to produce energy.

Recently, scientists discovered that cinnamon could solve this problem

But, it’s a very specific protocol, not just any old cinnamon from the grocery store.  There’s only one form of cinnamon that’s been shown to work in human studies, and it’s called Cinnamomum cassia.


Dr. Fuchs asked Dr. Isaac Eliaz, M.D.,  one of the most brilliant supplement formulators in the world, to get together with his team of chemists, pharmacologists and nutritionists to develop what she believes is the most complete blood sugar remedy ever.

His new breakthrough is called Metabolic Defense, and it is available from Advanced Bionutritionals. (Just to prove that I am not an affiliate, I am not including a clickable link.)

All of the nutrients I’ve been talking about are in Metabolic Defense; it’s an amazing formula. Ask your doctor whether you can take it, and how often to check your blood sugars as it may reduce your need for any current diabetic medications!

As I remember the price of Metabolic Defense is pretty reasonable.

Dr. Eliaz added even more nutrients to control your sugar cravings … help support healthy weight loss … lower cholesterol … and boost your energy.

* Chromium — which has been shown to lower blood glucose levels.  Chromium also reduces your cravings for sweets and carbs.

* Algimate® — a soluble fiber derived from seaweed — yes, after 3 months of my articles, I hope you understand the value of seaweed! This natural food sticks to the sugars in your digestive system. Research shows it slows the absorption of both fats and sugars in the small intestine.

* Fenugreek — slows the absorption of sugars in the stomach; and, it is an ingredient in most curry powders. It stimulates insulin production, along with lowering cholesterol and triglycerides. It is possible to buy the fenugreek seeds in some stores, in the spice section.

* Cordyceps — this fungus has been used for thousands of years as a tonic for lung, kidney and heart problems.  Cordyceps became famous in 1993 when two female Chinese athletes set new track and field event world records after taking it. Their coach attributed their success to high altitude training and a diet regularly containing Cordyceps.

* Maitake — this is a prized, revered mushroom which lowers blood glucose and improves cholesterol levels.

* Kudzu root — this is a Macrobiotic staple food, and is a starch derived from a deep-rooted vine. It supports pancreatic cells and stimulates insulin production.

* Holy basil leaf — This is a holy plant in India where it is called Tulsi.  It is also an adaptogen, one which reduces both fasting and post-meal glucose levels. Holy Basil is high in antioxidants, and is available in tea form (Whole Foods carries Tulsi Tea). Tulsi Teas online

Having high blood sugar is an inflammatory condition, biochemically, and antioxidants are powerful anti-inflammatory nutrients.

* Jambolan seed — I have to learn about this one, but I am sure Dr. Eliaz did his research about it.  JS also is thought to lower blood sugar, and have antioxidant and anti-inflammatory properties. One study showed Jambolan may even protect the pancreas by restoring protective enzymes such as glutathione back to normal levels. See drug interactions at: Possible drug interactions

* L-taurine — this sulphur amino acid is well known for protecting the heart,  by reducing free radicals in blood fats. This translates into lower cholesterol, lower “bad” (oxidized) cholesterol forms and higher levels of “good” HDL cholesterol. Taurine also protects your eyes and actually regenerates worn-out retinal tissues, so that’s a real blessing for diabetics and anyone who’s older.

* Ophiopogon — treats the fluid imbalance that causes many people with high blood sugar to urinate frequently and to be be thirsty. Hallelujah!
This Chinese yam strengthens the spleen and kidney function  —  thereby combating the thirst and frequent urination associated with high blood sugar.

* Anemarrhena rhizome — it decreases insulin receptor resistance in those with high blood sugar, yet it leaves people with “normal” blood sugar levels untouched.

Henon bamboo — this plant protects your eyes by fighting a nasty enzyme called aldose reductase, which destroys bloods vessels in your retina.

* Tiger lily bulb —  is used in traditional Chinese medicine to protect your heart and eyes.

There you have it. Check out the Metabolic Defense formula and only get singletons of these herbs, amino acids, etc if you have to. Usually, it costs less for a formula than the individual ingredients, and it’s always more powerful when an esteemed researcher puts the formula together in a more precise ratio (than getting stuff produced by multiple companies which may not have helpful, workable ratios with one another).

I intend to use up all my singletons which are in the formula and then (save money) and get the formula. Be sure to check with your doctor before taking this or anything else new!

If you want to learn more from my article archive, click the tab on the upper navigation bar.

Please bookmark and spread my article to your favorite Web 2.0 sites. Thanks!

(c)2010 Em at https://diabetesdietdialogue.wordpress.com

If you desire to use my article or quote more than 1 short paragraph, please respect my copyright and write for permission to use more content at the About Me page. Thanks.

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