Tag Archives: diet


Posted by Beverleigh H Piepers RN, Dated 21-7-2016

Fresh Vegetables, Fruits and other foodstuffs. Shot in a studio.Over a period of 12 months, Australian researchers tested the effects of fruits and vegetables on a group of people who had been diagnosed with Type 2 diabetes and hardening of the arteries in the carotid intima-media thickness. They divided the diabetics into two groups…

Group 1 consumed their regular diet, and
Group 2 were invited to add one serving of fruit and two servings of vegetables to their regular meal plan.

Now first, you should know adding one serving of fruit and two servings of vegetables is not adding a whole lot of nutritious fruits and vegetables to your eating plan. The Japanese, who eat the most fruits and vegetables of any culture, eat about seventeen servings each and every day.

Nevertheless, the inside of the carotid artery improved significantly with only three servings.

Could you eat an extra three servings of fruits and vegetables each day? What about adding an apple or a cup of blueberries and a quart bowl filled with 1 cup spinach, ½ cup kale, and ½ cup Romaine lettuce? You could add a little dressing on top for flavor.

What can you do to get in more vegetables? If you don’t want to eat more vegetables, could you take vegetable capsules? Three capsules taken twice daily provides 17 servings of them easily. There are different ways to raise your intake of vegetables and fruits.

Source: Petersen, K.S., et al. Effect of improving dietary quality on carotid intima-media thickness in subjects with type 1 and type 2 diabetes: a 12-mo randomized controlled trial. Am J Clin Nutr 2015 Sep 9. Epub ahead of print.


Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva




Posted by Beverleigh H Piepers RN, Dated 18-1-2016


You could have been super busy on New Year’s, returning from a vacation or from a short getaway or even a party or fun celebration – and didn’t really have time to create your goals yet for the new year. Don’t worry, there is still time. You don’t have to be official and start on January 1st. You can start on any day of the year.

Composite image of new years resolutions on january calendarHere are some of the common goals of diabetics for the new year…

1.  Learn about the Weston A Price Foundation diet and switch your eating plan.
2.  Learn about – and follow the Glycemic Index.
3.  Take herbs for lowering your blood sugar.
4.  Clear up all infections – gums, toenail, yeast, etc.
5.  Start taking supplements.
6.  Get your vitamin D levels checked.
7.  Change aluminum pots and pans to stainless steel.
8.  Start walking more.
9.  Get a dog that likes to go for walks.
10. Pet the dog for consolation (instead of eating).
11. Eliminate all wheat from the diet.
12. Eliminate all sugar from the diet.
13. Stop eating foods with MSG in it.
14. Start gardening.
15. Buy heirloom seeds.
16. Start bicycling.
17. Go interview farmers about their grass fed beef.
18. Use the services of a herbalist.
19. Use the services of a nutritionist.
20. Use the services of a chiropractor.
21. Use the services of a massage therapist.
22. Spend more quality time with family.
23. Give up alcohol.
24. Eat two solid meals a day.
25. Change the grocery stores you go to.

What are your goals for this year? Many people don’t only have one goal; they have multiple goals. And by looking at the list, you see it’s entirely possible to accomplish five goals in one month. The first month, you could accomplish #1, 11, 12, 20, and 24. The second month, you could accomplish #7, 8, 13, 22 and 23. The more goals you achieve, the better you’ll feel both psychologically as well as physically.


Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva



Posted by Beverleigh H Piepers RN, Dated 11-8-2015

Sugar is found in foods in two ways – foods that contain natural sugar like lactose in milk and fructose in fruit, and foods that contain added sugars. It’s the foods with the added sugars killing you if you’re diabetic.

The easiest way to lower the sugar in your diet is to lower the carbohydrates. When carbohydrates are broken down in your body, that’s when they will release sugar into your bloodstream and make your blood sugar levels rise. Thus, it’s not just the amount of added processed sugar to a food that matters. It’s also the original amount of carbohydrates in a food that counts.

So the best way to see if you’re consuming too much sugar in your diet is to check for the amount of carbohydrates in the meal. It will be a smart move to get a book on the carbohydrate content of foods from the library plus read labels for this.

If your level of carbohydrates is 80 grams for a meal, it’s no wonder your blood sugar levels are too high. You’re causing them to rise by eating this type of meal. Even 50 grams carbohydrates is too much. Strive for a level of 35 to 40 grams and no more. This way, when the carbohydrates do get broken down by enzymes and release sugar, they can’t do a lot of damage by raising your blood sugar levels.

Organic Apples in a Basket outdoor. Orchard. Autumn Garden. HarvAnother thing to consider is your food choices within a category. For example, have you noticed Red Delicious apples are sweeter than the tart Granny’s apples? Have you noticed the Pink Lady and Fuji apples are sweeter than the Red Delicious apples? There’s a reason for it: they contain more carbohydrates. Choose the apples – and other fruit varieties not as sweet.

Try this for a few weeks and see what happens to your blood sugar levels…


Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva


Posted by Beverleigh H Piepers RN, Dated 13-3-2015

Craving a cheesy meal to comfort you? If so, you likely already know that opening up a box of conventional macaroni and cheese is simply not a good option as far as your diabetic eating plan is concerned.

High in carbs, loaded with fat, and containing very little protein, it simply isn’t going to do your body well.

Zucchini noodles with tomatoes and pesto with egg on top

Zucchini noodles with tomatoes and pesto with egg on top

Fortunately, there is a solution. This made over recipe that includes tuna and a lower carb noodle will fit the bill perfectly. While it may not taste exactly like the real thing, it’ll be close enough for you to find your craving satisfied…


2 cups zucchini noodles

½ tbsp. olive oil

1 can of tuna

½ cup unflavored unsweetened almond milk

¼ cup unflavored pea protein powder

¼ cup low fat grated cheddar cheese

1 tbsp. coconut flour

1 clove freshly diced garlic

1/8 cup freshly chopped parsley

½ cup peas

Prepare zucchini noodles by using a regular potato peeler to make noodles, or a Veggetti Spiral Vegetable Slicer.”  Once made, set aside.

In a large skillet over medium heat, heat the olive oil and garlic. To this, add the zucchini noodles and cook for 2 to 3 minutes.

Meanwhile, in another pot, combine the almond milk, pea protein powder, cheddar cheese, and coconut flour. Bring to a simmer and continue to stir for about  2 to 3 minutes.

Add the peas and zucchini noodles into the pot, stir, and then top with parsley. Serve immediately.

This recipe will offer far fewer carbs than the traditional macaroni and cheese recipe, provide much more protein, and also give you a good dose of calcium as well. Feel free to swap out the tuna for another protein source if desired (pre-cooked chicken or turkey will both work great), as well as add any other vegetables as desired (chopped carrots, tomatoes, or peppers).

Serve it as a quick lunch or dinner any time you want some comfort food.


Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

The Secret To Eating Right On The Go

The Secret To Eating Right On The Go
Posted by Beverleigh H Piepers RN, Dated 19-6-2014

Perhaps the number one thing I see time and time as an excuse for not eating right … is simply being too busy.

You’re too busy to grocery shop so you have healthy food in the house. You’re too busy to cook and prepare your meals. For the busiest of the busy-bodies out there, you might even be too busy to eat.

All of this adds up to you experiencing more of a struggle with your weight loss goals than there should be and you moving backwards, rather than forwards.

Fortunately, if you keep a few key tips in mind, you can be sure that you succeed with reaching those fat burning goals.

Here’s your 3-step plan…

Stock up when shopping...

Stock up when shopping…

Stock Up When Shopping. First, make sure that when you do make time to grocery shop, you really shop. Buy bulk in whatever non-perishable items you can. Rice, oils, nut butters, seeds, oatmeal, cans of tuna, frozen chicken breast and so on can all be bought in large quantities, saving you grocery time later on.

The less you have to run to grab groceries during the week, the better.

While produce will only stay good for so long, the rest of the ingredients you can easily keep 1 to 2 week’s worth of supply at a time.

Pre-Cook In Bulk. Next, designate three nights for cooking each week. Most of you can make time to prepare meals at least a few nights of the week – which leaves your busiest nights free.

Now, on those cooking nights, cook in bulk. It takes just a fraction of the time to double or triple a recipe, which will then feed you for a few days ahead.

You can use those left-overs for lunch the next day as well as your dinner meals – whichever you prefer.

Keep Healthy Snacks On Hand. Finally, also make sure you always have some healthy snacks on hand so you’re less tempted to make a run for the vending machine or fast food drive-thru at work.

Great options here would be pop-top cans of tuna, which you can just open up and eat, some almonds and protein powder, or some low-sugar protein bars that contain a balanced mix of proteins, healthy fats, and fiber.

The more prepared you are when it comes to your fat loss diet, the quicker you are going to see results and the more likely you are to stay on course with the plan. Perhaps even more important than selecting your ‘perfect’ diet program is actually finding a diet plan you can stick with over the long haul.

Using these tips and techniques, it will all become that much easier.


Beverleigh H Piepers RN

Type 2 Diabetes Health Coach

Follow me on… Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

When Does a Diabetic Need to Start Drinking Fresh Juices?

When Does a Diabetic Need to Start Drinking Fresh Juices?
Posted by Beverleigh H Piepers RN, Dated 22-5-2014

Fresh juices may seem like an oxymoron for diabetics but it’s not. Fresh juices contain photonic energy from the sun that is very healing. The healing energy fills in the gaps of a person’s health by activating certain biochemical pathways that aren’t activated in any other way.

Diabetes.Freshly Squeezed JuiceThere’s a right and a wrong way to create fresh juices. The wrong way is to use a lot of fruits in the process. When you do this, you add far too much carbohydrate at one time, and since diabetes is a carbohydrate disorder, you’re setting your body up for physiological chaos.

The right way is to juice vegetables, and then add only one apple for sweetener and only if needed. You’ll be surprised how sweet regular vegetable juices can be after you get used to their tastes. Celery for example, is quite sweet.

Here’s a short list of different times when it’s important to start juicing…

1. When you come to realize that no matter what, you aren’t going to get enough vegetables in your diet.

2. When you realize you aren’t mobile enough to keep going back to the grocery store for vegetables and fruits.

3. When you have a cold or flu coming on.

4. When you find out you have a bone density problem.

5. When your body seems to smell more often than not. Green vegetables contain chlorophyll, one of the best natural deodorizers.

Juicing is a fun process, and you’ll feel better and better when you juice. Some people even manage to reverse their illness from juicing.


Beverleigh H Piepers RN

Type 2 Diabetes Health Coach

Follow me on… Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva


New Info on the Glycemic Index and on Foods/Diet for Diabetics

New Info on the Glycemic Index and on Foods/Diet for Diabetics
Posted by Beverleigh H Piepers RN, Dated 8-4-2014

We’ve reported on the Glycemic Index here on our site for several years now. It’s time to bring you the most updated information from the recent studies on the Glycemic Index.

Here are some new findings you may not know about yet:

1. A higher intake of dietary fiber was correlated with a lower risk of having high fasting blood sugar levels but not with a lower risk of high Hemoglobin A1c. However, the Glycemic load and amount of carbohydrates in the diet still were strongly correlated with high blood sugar levels.

Source: Farvid, M.S., et al. Glycemic index,, Glycemic load and their association with Glycemic control among patients with type 2 diabetes. Eur J Clin Nutr 2014 Feb 19.

2. Millet was found by scientists in India to have a Glycemic index of 50 when dehulled and a Glycemic index of 41.7 when dehulled and heated. Millet is 60% carbohydrate, 3.6% fat and 10.5% protein with 12.6% fiber and providing 398 calories/100 grams.

When fed to diabetics for 28 days, levels of laboratory indices fell:

Glucose            139.2                        131.1 mg/dl

LDL-C               167.7                        162.9 mg/dl

VLDL-C               24.0                          23.2 mg/dl

HDL                     3.2                            3.1

Source: Ugare, R., et al. Glycemic index and significance of barnyard millet (Echinochioa frumentacae) in type II diabetics. J Food Sci Technol 2014 Feb;51(2):392-5.



3. When 70 diabetic patients (Type 2) were given 1600 mg ginger versus 1600 mg wheat flour placebo daily for 3 months, the ginger improved insulin sensitivity. Specifically, fasting blood sugar, hemoglobin A1c, insulin, triglycerides, total cholesterol decreased along with CRP and PGE2.

The researchers concluded the ginger consumption can be a good way to prevent the complications of diabetes.

Source: Arablou, T., et al. The effect of ginger consumption on Glycemic status, lipid profile and some inflammatory markers in patients with Type 2 diabetes mellitus. Int J Food Sci Nutr 2014 Feb 4.

Beverleigh H Piepers RN

March 17, 2014


You really have more choice than you may realize for your Type 2 diabetes. All the habits you have with regard to exercise, diet and supplements as well as personal hygiene will greatly influence your health and impact your diabetes.

If you read all the articles on this blog, you’ll have nothing but hope and a plan of what you’re going to do to cause your body to give up the diabetes. But if you decide to do nothing with that information, you’ll be marching down the path towards diabetic complications – every one of them!

The Pancreas

The Pancreas

One of the latest technological developments on the path of diabetic complications is a pancreas ‘transplant’ or pancreas regeneration. It’s the islet cells of the pancreas that cause the production of insulin.

Scientists at several major U.S. hospitals and colleges have collaborated and concluded the ideal transplant/regeneration efforts should be with the pancreas islet cells, not the liver. There are natural times in life when the islet cells grow in mass – during pregnancy and in obesity.

So what the scientists did was simulated a regeneration of the Beta cells of the pancreas (islet cells) in a baboon. They first destroyed the baboon’s pancreas with ultrasound. Next the animals received a gene cocktail. They chose this because in rats that drink the cocktail, the rats’ pancreas cells grow back quite well and then the insulin levels return to normal. In fact, so do the C-peptide levels as well as the blood sugar levels.

You might be wondering what’s in the cocktail? It’s a scientific cocktail made of CDK, GLP1, and cyclinD2.

The scientists were successful and the baboon grew back the pancreas and the beta cells were restored.

What wonderful news this is!

But still, you have to consider what are the lifestyle habits you are engaging in right now that are causing you to have Type 2 diabetes in the first place?

Some of the institutions where this type of work is being done include:

  • Baylor Heart and Vascular Institute, Dallas
  • University of Texas Health Science Center at San Antonio
  • Tesas Biomedical Research Institute in San Antonio
  • The 2nd Affiliated Hospital of Zhejiang University College of Medicine in Zhejiang Province

Source:  Chen, S., et al. Successful B-cells islet regeneration in streptozotocin-induced diabetic baboons using ultrasound-targeted microbubble gene therapy with cyclin D2/CDK4?GLP1. Cell Cycle 2014 Feb 10,13(7).

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Follow me on… Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

Some Ways You Can Prevent Colon Cancer

Some Ways You Can Prevent Colon Cancer
Posted by Beverleigh H Piepers RN, Dated 6-1-2014

Colorectal cancer is one of the top most common types of cancer. Unfortunately, it’s also a leading cause of death in both men and women.

But guess what. Up to 90% of the cases of colorectal cancer are believed to be from diet as in Type 2 diabetes. This means you have every chance to prevent colon cancer.

Farrah Fawcett in1977What do you think of when you think about colorectal cancer? Do you know someone who has had this type of cancer? I think about Farah Fawcett and how she died of this type of cancer. She was in so much pain, and tried alternative measures as well as medical treatment for it. The problem was that by the time she tried alternative medicine, the condition was too far gone.

Alternative health measures are a misnomer. Alternative health implies that it’s substandard; yet alternative health measures were used as THE standard for many years.

They should be used now as THE STANDARD and medical treatment used as an ancillary treatment in many conditions. With alternative health measures, there is no harm done to the body.

Think about diet for a moment. If you don’t eat the average American diet, you’re considered strange by quite a few people. However, what is eaten on the average American diet is the thing that is strange. It’s strange to eat GMO foods, foods that weren’t eaten in the beginning of time. It’s strange to eat foods where chemicals are added to them. It’s strange to eat tomatoes that taste like cardboard, fish that are highly contaminated, and boxed cereals that are made from nothing but dead foods (if they’re foods at all). The average American diet is the alternative diet, and it’s an anti-life diet.

So part of alternative health is to change one’s diet; yet the diet you’re going back to is the original diet that man ate. Nothing alternative about that.

Farah did change her diet and she also began taking lots of supplements. This is another alternative health measure that many who have cancer will take. Taking supplements is considered alternative; yet, having the lack of nutrients in one’s body is NOT considered strange?

Do you see how twisted the whole picture of health has become? More on this in the next article…

Source: Pericleous, M., Mandair, D. and Caplin, M.E. Diet and supplements and their impact on colorectal cancer. J Gastrointest Oncol 2013 Dec;4(4):409-23.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Follow me on… Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

Type 2 Diabetes and Carrots…

Type 2 Diabetes and Carrots…
Posted by admin, Dated 2-9-2013

Girl with carrotsA few days ago I went to the farmer’s market and one of the vendors offered me a taste of her organically grown carrots. It was sweet, unlike the cardboard-tasting carrots I generally find at the grocery stores.

And today I found research linking the beta-carotene in carrots to genetics and diabetes.

Specifically, they knew that one gene can allow your body to convert beta-carotene to vitamin A and is associated with a decreased risk for developing Type 2 diabetes.

On the other hand, another totally different gene variant that shows a preference for gamma tocopherol (vitamin E) may increase the risk for developing Type 2 diabetes.

So the bottom line is both these nutrients affect the gene, sort of in a push/pull type of action. When one nutrient pushes the gene hard enough into diabetes, the other backs off. The specific gene is called SLC30A4 and it’s found in the pancreas cells that produce insulin. It also helps the mineral zinc get into the insulin-producing cells where insulin is next pumped out.

What the researchers aren’t remembering here is that the antioxidant vitamins protect each other in the body. Vitamin E protects Vitamin A. Vitamin A protects vitamin C. Vitamin C protects vitamin E. And so on.

There’s more of a complex interaction occurring from diet and nutrient status here than what they’re reporting. It may just be too early to discover it.

In the meantime, don’t worry about the myth about carrots having a high Glycemic Index and start drinking your carrot juice! A few glasses each week can only help.