Type 2 Diabetes: The Choice is Yours

The statistics for type 2 diabetes are staggering. There are about 20 million Americans with type 2 diabetes, a high sugar condition caused by poor nutrition, being obese, and a lack of exercise—factors that can all mostly be prevented.

About two-thirds of the people with type 2 diabetes have been diagnosed, which leaves about 6 million people walking around with undiagnosed diabetes. That’s a huge number of people who have a very serious disease and don’t know it. And that makes type 2 diabetes, like hypertension, another silent killer.

Unlike type 1 diabetes, type 2 diabetes is not a failure of the pancreas, but an inability to produce adequate amounts of insulin for a body that is out of control. On top of that, the insulin that is being produced is not acting the way it should, a situation called insulin resistance that occurs when the insulin can no longer stimulate the cells to process the sugar in the blood. This causes the sugar to build up in the blood, ultimately doing damage to the heart, eyes, and kidneys, and creating small-vessel disease.

Type 2 diabetes is now an epidemic, and if not corrected in this generation, it will probably be responsible for most of the strokes, hypertension, and cardiovascular disease that we will encounter in our sixties and seventies. Type 2 diabetes is especially common among African Americans, Latinos, Native Americans, and certain Asian populations.

Most people develop type 2 diabetes because they are overweight. Basically the human body does two things: it takes in calories, and it burns calories. When you consistently bring in more calories than you burn off, all those extra calories turn into fat. That fat first gets stored in the abdomen and the intestines, and then it begins to infiltrate the muscle mass of our body. And what you end up with looks very much like a marbleized piece of sirloin that you see at the butcher shop. That marbleization is one of the hallmarks of people with type 2 diabetes.

If you keep piling on the extra calories, the pancreas, whose function begins to slow down anyway with age, is no longer able to meet the demand for large quantities of insulin needed to metabolize all that sugar in the blood.

If you were to lose weight, a significant amount of weight, I mean, your type 2 diabetes could disappear almost overnight. Yes, it’s that simple. I, myself, was a diabetic. I had very elevated sugars. I was overweight, excessively stressed, and exercise-phobic. I had a very clear, black-and-white case of type 2 diabetes. So I lost 50 pounds; I now exercise three times a week, and I’ve maintained that weight loss.

Today, I am no longer diabetic. If, like me, you have not had type 2 diabetes for very long, and if you can overcome it by simple weight loss, you will end up with no permanent damage to your organs.

If you have any choice in the matter, diabetes is a road you don’t want to go down. Just to give you an idea, here are a few numbers:

–Heart disease from diabetes accounts for 65 percent of deaths in diabetics.

–The risk of stroke is two to four times higher in diabetic patients than in nondiabetics.

–Seventy-three percent of adults with diabetes have hypertension.

–Diabetic retinopathy, which is damage to the vessels of the retina, creates about 24,000 cases of blindness in America every year.

–Diabetes is the leading cause of kidney failure.

–One-third of people with diabetes have gum disease.

–About 10 percent of pregnant women who are diabetic may experience a spontaneous abortion or have children with major birth defects, including spina bifida.

–About 82,000 people lost a foot or a leg last year because of diabetes.

The list of damage diabetes does to the body is virtually endless. If you are a diabetic, you must learn to prevent complications and stay ahead of the game. Being a diabetic is a full-time job, and there are several measures you will have to take to ensure you keep your health on track.

You will constantly have to monitor your cardiovascular risks by monitoring your blood pressure and keeping it under control.

You will have to watch your cholesterol levels.

You will have to visit your ophthalmologist regularly to ensure you don’t development retinopathy.

You will need very comprehensive dental and foot care.

But, most important, you will have to monitor and control your sugar levels. Several times a day you must take a glucose reading either by using Accu-Chek or doing a finger prick. You will look at your morning sugar and at your sugar two hours after you eat. For the most part you want your morning sugar to be less than 100 milligrams per deciliter, and you want your postdinner values, usually two hours after you eat, to be 120 and 130 milligrams per deciliter.

If your sugar is high, you will need either to inject yourself with insulin or to take an oral hypoglycemic. This kind of supply-and-demand treatment model may soon give way to more convenient methods, made possible by new research into diabetes. Devices are now being developed in which a sensor that continuously monitors your sugar levels triggers a tiny pump when your blood sugar is elevated to release small doses of insulin.

Other new research is focusing on the possibility of transplanting the pancreatic cells, called isolet cells, into those who need them, in the hope of restimulating insulin production inside their body and minimizing the amount of insulin that needs to be injected. The hope is that this research will one day lead to a cure, whereby insulin will once again be naturally produced in the body. But as of right now, diabetes is not cured; it is treated.

Diabetes can be managed. Ultimately, if you’re talking about juvenile diabetes and you start very early in the game by getting diagnosed and getting effective treatment, you can probably expect a normal life expectancy, but it’s a very dedicated type of life.

If you are now in your forties and you develop type 2 diabetes, and you continue for a decade or more without any checks and balances, it’s very unlikely that you’ll make it into your late seventies or eighties. There’s just not enough time in the pot. In other words, if you are 40 years old, 50 or more pounds overweight, with high blood sugar levels and high cholesterol, and you don’t exercise and you don’t watch what you eat, you will without doubt see the effects 10 to 15 years from now.

By the time you’re in your sixties, you will most likely have hypertension, stroke, and cardiovascular disease. Don’t go there.

Sweet Questions

“I’m a fifty-five-year-old woman with two married daughters. We all have a sweet tooth in our family, and I’m worried that we might all become diabetic. Can people who eat a lot of sweets become diabetic?”

No. If you exercise and for the most part follow a balanced diet, you can like sweets and not become diabetic.

“Can people with diabetes eat sweets?”

If it’s part of a healthy lifestyle involving a good diet and exercise, a diabetic can eat sweets.

“Can you catch diabetes from someone else?”

No, though some people think they can. Diabetes is probably largely a matter of genetics for Type 1 and lifestyle factors for Type 2.

“Are people with diabetes more likely to get colds or other illnesses?”

No. Your immune system is not compromised when you have diabetes. However, people with diabetes should get regular flu shots because any infection can interfere with blood-sugar management.

Dr. Manny’s Freedom Diet

One recent survey of Americans on body image found that more than half of all men and women would rather lose their job than gain an extra seventy-five pounds. And nearly 20 percent of the population would give up, or consider giving up, 20 IQ points to have the perfect body.

Obviously, weight and the way we are perceived is an important factor in our daily lives. It’s not surprising then that dieting is on the minds of so many people these days, particularly as people get on in their forties, when the metabolism begins to slow and the pounds begin to add up. So which diet is best? I’ll tell you.

First, let’s look at some of the big blockbuster diets that have appeared over the past decade or so—the South Beach Diet, the Atkins Diet, the Mediterranean Diet, and so on. Each one of these diets has simply incorporated a different method of teaching you about nutrition in order to get you to lose weight. Each one gives you something to focus on, a behavior to motivate you, which is great because, after all, to lose weight you have to change your thinking.

But if you look at the fundamentals, the underlying theme of each diet is calories. Whether you do Atkins, South Beach, or Dr. Phil, it’s really all about calories.

When reviewed carefully, most diets are really nothing more than low-calorie nutrition plans disguised by clever marketing gimmicks. Scientific-sounding “facts” and hocus-pocus “research” are just ornaments on the diet tree. Diet-plan marketers go to great lengths to explain how their diet can work for everyone, or claim that it is carbohydrate intake or fat intake—or whatever the bad intake of the day is—that’s the culprit.

However, the bottom line is that the only way to lose weight is to have a caloric deficit, which occurs only when you burn more calories than you consume.

The average American today consumes 300 more calories per day today than did the average American of 30 years ago. Today’s average American also burns 260 fewer calories each day due to increased automation, technology, and sedentary occupations. Put those numbers together, and it becomes rather obvious why America’s waistline is growing at an alarming rate.

Check Your BMI

The BMI can tell you if you are underweight, normal, overweight, or obese. Adults 20 years old and older can calculate their BMI with this formula:

BMI = your weight/pds divided by height/in x height/in x 703

You are UNDERWEIGHT, if your BMI is below 18.5.

You are of NORMAL WEIGHT, if your BMI is between 18.5 and 24.9.

You are OVERWEIGHT, if your BMI is between 25.0 and 29.9.

You are OBESE, if your BMI is 30.0 or more.

So here is Dr. Manny’s Freedom Diet. If you really want to lose weight, you have to do two things: eat fewer calories and burn more calories. This is not an optional “either/or” plan but an “and” plan. Of course, the calories you eat should be healthy calories. That’s all. Eat less. Exercise more. It really is that simple.

Fight obesity. Spread the word.

Exercise

People spend an enormous amount of time trying to find the perfect exercise, and while they’re doing that, their clock is ticking. Any physical activity is great, though the best kinds of exercise for you are those like walking, swimming, running, hiking, and skiing—all of which have a “global” impact on your body and mind.

Most important, you should stick to the exercise of your choice and do it regularly. If you adhere to those two principles, you’re going to burn calories, feel better, improve your metabolism, and benefit your health.

Any activity you do during the day—from climbing stairs, to housecleaning, to watching TV—will, of course, burn calories. But those activities don’t provide the necessary continuity, and I think the essence of getting into shape and having a good metabolism has to do with a continuity of exercise.

In other words, it’s better to burn 120 calories a day, seven days a week, doing your favorite exercise, for example, than to burn 800 calories doing the housework once a week. It’s the exercise regimen that has an impact on your health, not necessarily the intensity.

Burn, Baby, Burn

Estimated number of calories burned per minute based on an individual weighing about 150 pounds:

Sitting: 1

Talking on phone: 1

Sleeping: 1

Driving: 2

Housework: 3

Cooking: 3

Washing dishes: 3

Stretching: 4

Sex (active): 5

Walking (3 mph): 5

Calisthenics (moderate): 5

Ballroom dancing (fast): 6

Gardening: 6

Swimming (moderate): 7

Aerobics (low impact): 7

Hiking: 7

Jogging: 8

Stair step machine: 8

Bicycling (12 to 14 mph): 10

Basketball (full court): 12

Running (10 mph): 20

To easily calculate how many calories you burn in a day, go to www.healthstatus.com and click on “Calculators” then “Calories Burned.”

It is also very important to drink adequate amounts of fluid when you exercise. You need to drink about a half cup of water for every fifteen minutes of vigorous exercise. People think that muscle cramps during exercise are caused by a shortage of electrolytes, but that’s not true. You get muscle cramps because of water loss and dehydration. Drink that water!

Secrets of the 7 Latin Powerfoods

By eating the seven Latin powerfoods, by ingesting foods with antioxidant properties, and by eliminating bad oils and implementing good ones, you’re detoxifying yourself. What does this mean? Well, basically, every human cell takes food, burns it, creates waste, and then discards it. We all generate cellular by-products. However, when the cell doesn’t get rid of waste, we become less efficient. And when the waste is contaminated, it is difficult to eliminate. What we want is to have our cells metabolize effectively. Toxins don’t allow cells to work well. In order for us to lose weight, our cells must be working well. That’s why antioxidants, proteins, and good oils become important when you start to talk dieting and health. That’s also why when we see news reports about lowering cancer rates, they’re always—if you notice—linked with balanced diets. At the end of the day, cancers, aside from being genetically derived, are derived from cellular toxicity from poor diets and habits (like smoking and drinking).

The good news about all this is that you can eliminate a lot of the toxins in your body—and your body will respond relatively quickly. Consider this example using one of the most toxic activities people do to themselves: smoke. Did you know that if you quit smoking—even after twenty years of doing it—your body will immediately change? In fact, even after one hour of not smoking, the oxygen content in your cells is significantly higher! Now if your body responds that quickly to stopping one of the most detrimental toxins from invading it, you can recognize that a change in the body’s diet is also going to have immediate, beneficial effects.

Let’s look further into the seven Latin powerfoods and their subcategories and learn about their immediate effects on our bodies.

TOMATILLOS
These flavorful and unique small yellow-green tomatoes pack a lot more nutrients than regular red tomatoes. Used throughout Mexico and available now here in the States, tomatillos are rich in vitamins C, A, and folic acid, as well as potassium. They are a great source for your daily antioxidant needs.

GARBANZO BEANS
These delicious beans are very high in fiber, which will improve your elimination cycles and support the growth of healthy intestinal flora. They are very low in natural sugar content, and high in complex carbohydrate content and protein, giving you a steady source of high-quality fuel for balanced energy throughout your day. They also have a warming effect on your body and a calming effect on your mind. Garbanzo beans are used in cooking throughout Latin America and the Caribbean.

AVOCADO
Do not let the “high” fat content of avocados deter you from eating this fantastic fruit. In fact, the healthy monounsaturated oil in avocado will help you feel satiated after a meal and signal your body to burn more fat stores, as well as lower your bad cholesterol and raise your good cholesterol! Avocado also helps lubricate your intestines and assists in regulating your elimination cycles. Avocados are grown, and consumed, throughout the Americas.

GARLIC
Use garlic as often as you can in your cooking. Garlic is well known for its immune-boosting and antimicrobial properties. It also helps lower bad cholesterol. A clove of garlic a day can keep the doctor away! You will benefit from improved blood circulation as well as a stronger libido. The Spanish, Portuguese, and French are credited with introducing this powerfood to the New World, where it is now a ubiquitous ingredient.

CINNAMON
A half teaspoon a day of cinnamon can lower sugar levels in your blood, and studies show that cinnamon can aid in the prevention of diabetes. Cinnamon is also high in antioxidants, not to mention flavor. You can sprinkle cinnamon on fruits or whole grains instead of sugar for a delicious treat. You will also benefit from its sensually warming and cholesterol-lowering qualities. First used medicinally in Egypt and India and in parts of Europe since about 500 BC, this spice is now part of many Latin American and Caribbean cuisines.

CHILES
You can use chiles as often as you wish in your dishes for flavor and for health. Chiles of all types, like chipotle and other hot chiles, are high in minerals and antioxidants, giving a healthy boost to your immune system. Another interesting note about this powerfood is that although it is hot to taste, it actually has a cooling effect on your body. Blood rushes to the periphery of your body in response to the hot taste, and then the blood cools down before moving more to the center of your body, where your temperature is higher. That is why Latinos in hot tropical countries instinctively eat hot and spicy foods. Though many equate chiles with Mexico, they can be found in varied colors and shapes, as well as all different degrees of hotness, throughout Latin America and the Caribbean.

CILANTRO
Cilantro accelerates the excretion of toxic metals from your body. Excess toxic metals in the body can create a breeding ground for viral infections, so using cilantro on a daily basis in your cooking is a very smart choice for staying healthy. All you need is a handful in a salad or a couple of tablespoons in a cooked dish to reap the benefits of this medicinal plant. This herb—and its cousin, culantro—is used throughout the Americas.

Aside from these seven Latin powerfoods, there is a great assortment of others that fall under the same categories. These powerfoods contain a myriad of options offering benefits similar to the ones I’ve mentioned. If you’re looking for more variety—which is one of the main advantages of following a Latin diet—look at the powerfood categories below. You’ll see where each of the seven Latin powerfoods falls within the food groups and what other similar foods you can work with. Be creative! More color means more nutrients. By combining these healthy and natural Latin ingredients, you’ll be sure to optimize their effects!