The Diabetic Diet: Create Your Eating Plan


Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here’s help getting started, from meal planning to counting carbohydrates.
A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.

A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.

Why do you need to develop a healthy-eating plan?

If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats.

When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney and heart damage.

You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.

For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.

What does a diabetes diet involve?

A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication.

Recommended foods

Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and “good” fats.

Healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:

Whole grains
Legumes, such as beans and peas
Low-fat dairy products, such as milk and cheese
Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:

Legumes, such as beans and peas
Whole grains
Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.

Avoid fried fish and fish with high levels of mercury, such as king mackerel.

‘Good’ fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

Canola, olive and peanut oils
But don’t overdo it, as all fats are high in calories.

Foods to avoid

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.
Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.
Putting it all together: Creating a plan

You may use a few different approaches to create a diabetes diet to help you keep your blood glucose level within a normal range. With a dietitian’s help, you may find that one or a combination of the following methods works for you:
The American Diabetes Association offers a simple method of meal planning. In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate:

Fill half of your plate with nonstarchy vegetables, such as spinach, carrots and tomatoes.
Fill a quarter of your plate with a protein, such as tuna, lean pork or chicken.
Fill the last quarter with a whole-grain item, such as brown rice, or a starchy vegetable, such as green peas.
Include “good” fats such as nuts or avocados in small amounts.
Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.
Counting carbohydrates

Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. To help control your blood sugar, you may need to learn to calculate the amount of carbohydrates you are eating so that you can adjust the dose of insulin accordingly. It’s important to keep track of the amount of carbohydrates in each meal or snack.
Choose your foods

A dietitian may recommend you choose specific foods to help you plan meals and snacks. You can choose a number of foods from lists including categories such as carbohydrates, proteins and fats.

One serving in a category is called a “choice.” A food choice has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same category. For example, the starch, fruits and milk list includes choices that are 12 to 15 grams of carbohydrates.

Glycemic index

Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood glucose levels. Talk with your dietitian about whether this method might work for you.

A sample menu

When planning meals, take into account your size and activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.

Breakfast. Whole-wheat bread (1 medium slice) with 2 teaspoons jelly, 1/2 cup shredded wheat cereal with a cup of 1 percent low-fat milk, a piece of fruit, coffee
Lunch. Roast beef sandwich on wheat bread with lettuce, low-fat American cheese, tomato and mayonnaise, medium apple, water
Dinner. Salmon, 1 1/2 teaspoons vegetable oil, small baked potato, 1/2 cup carrots, 1/2 cup green beans, medium white dinner roll, unsweetened iced tea, milk
Snack. 2 1/2 cups popcorn with 1 1/2 teaspoons margarine
What are the results of a diabetes diet?

Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals.

Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer..

If you really want to change and manage your health through healthy eating, if you are diabetic, if you are a woman who wants to eat right for their reproductive health, or you need to lose weight, or battling any chronic illness, you need to join our community.

Our group, Eat For Your Health, is a group of like-minded individuals who share ideas on healthy, clean eating.

This is a resourceful group with tried and tested ideas and recipes to help you reach your health goals.

You can join the group here for just $1 and try it out for 14 days. If you feel it is the program for you, you can continue for the low price of $7 per month!

Each week, you get new information on research being carried on in the world of clean eating, new recipes, meal plans, illness specific information and a weekly Facebook live for new information.

Join us here and we will see you in the inside.


7 Reasons Sweet Potatoes Are Good for Diabetes

1. Stabilizes Blood Sugar

Sweet potatoes are an excellent dietary addition for those with diabetes as they have been shown to help reduce and regulate blood sugar levels. In fact, there are several studies focused on learning more about the connection between the sweet potato and diabetes. Caiapo, in particular, is a type of white sweet potato that has been studied extensively for its anti-diabetic properties.

2. High in Antioxidants

Antioxidants are compounds that help fight off harmful free radicals to reduce the risk of chronic disease and prevent damage to the cells. Antioxidants may protect against diabetes, heart disease and even cancer. Besides being rich in fiber and many important vitamins and minerals, sweet potatoes are also loaded with these beneficial antioxidants.

3. Boosts Brain Function

Some research has found that eating sweet potatoes could help boost brain function and improve memory thanks to their abundance of nutrients and antioxidants.

4.  Enhances Immunity

Sweet potato nutrition is jam-packed with vitamin A, with each medium potato cramming in about 438 percent of the daily vitamin A requirement. This vitamin plays a role in many aspects of health, but it is especially important in terms of immunity.

5.  Promotes Vision Health

In addition to boosting immunity, vitamin A is also integral to maintaining healthy vision. A deficiency of vitamin A can result in symptoms like dry eyes, night blindness, a buildup of keratin on the conjunctiva and even total vision loss in severe cases.

One medium sweet potato can meet and exceed your daily vitamin A needs. In fact, if you can squeeze even just one-fourth of a sweet potato into your diet, you’re set for the entire day.

6. Aids in Weight Loss

If you have a few stubborn pounds that you’re trying to lose, incorporating this nutritious root vegetable into your diet may be able to help. The sweet potato benefits weight loss because it’s nutrient content and loaded with fiber to help keep you full.

Just one cup of sweet potatoes Provides 6.6 grams of fiber, or up to 26 percent of what you need for the entire day.



Butter vs Margarine

For some of us who enjoy bread, spreads are always confusing. Extra virgin olive oil is usually a great choice. Its a heart-healthy fat. It is a much better choice than margarine. Margarine was originally developed as a cheap substitute for butter, and has evolved from some fairly unappealing animal-based ingredients into a vegetable oil based spread with added chemicals that make it more flavorful and easier to spread. To achieve that solid, spreadable consistency, margarine manufacturers add hydrogenated vegetable oil, creating unhealthy compounds that may contribute to heart disease and stroke. In addition, the heat and chemicals used to harden vegetable oils produce trans-fatty acids (TFAs), which can contribute to heart disease, increase cancer risks, promote inflammation and accelerate tissue degeneration.

Butter1957621_L is definitely the better choice. In fact, some recent studies suggest that natural saturated fats, such as those found in butter, may not significantly contribute to cardiovascular disease, though further study is warranted. In any case, butter is closer to a whole food than margarine. If you must opt for a spread that is not extra virgin olive oil, I suggest moderate amounts of grass-fed, organic butter. Also be cautious of store bought spreads that promote having “olive oil”. Olive oil is generally a minor ingredient while the rest of the fats are essentially margarine.

Eat To Lose Weight

What if you could have all your new year’s intentions solved? How would that look for you?

  • lose weight and keep it off
  • get more energized, relaxed and inspired
  • get more focused and productive at home and at work
  • know exactly what to eat to be energized and feel great

Eating to lose weight can help you reach your health goals. This is a group of like minded individuals who offer each other support on their journey to manage their health.

Try today for $1 and then for $17 monthly.

The monthly membership gets you access to the following offer:

  • private facebook group
  • weekly live trainings
  • Healthy recipes
  • foods to avoid

Sign up here today to lose weight and keep it off permanently




2019 – The Year To Put Your Financial Fate In Your Hands

The American partial government shutdown has been on the news lately, so has Brexit. The real issue here is peoples’ livelihoods are being affected. People are not getting their paychecks and others are worried if they will still be able to work in the European Union. Closer to home, the South African economy is in bad shape.

Have you ever wondered what would happen if your employer stopped your paycheck without any notice? Have you stopped to think how you would pay for groceries, cover the costs of child care, and put petrol in your car – you know, how you would live? Maybe max your credit card, getting deeper into debt?

According to Bloomberg, South Africa faces major issues that may deepen it’s financial woes. Mainly; poor credit rating by two major rating companies, state companies’ debts, expropriation without compensation, and the elections. The aforementioned are quaranteed to cause political and economic instability. As we all know, markets don’t like instability.

This bleak picture is bad news not only for the unemployed, but also for the employed. Most people are in debt, without any savings. Loss of a paycheck could spell disaster.

This is why, everyone needs to have multiple streams of income. Loss of a paycheck can happen to anyone!

Interested in learning how I make multiple streams of income online? Send me a message so we can connect.





New Year, New You!

Look better and feel great in just nine days with this expertly-devised calorie-controlled diet and exercise programme. Designed to kick-start the F.I.T. programme, prepare your body and adjust your mindset, C9 provides the perfect starting point for transforming your diet and fitness habits. Based around Forever’s bestselling Forever Aloe Vera Gel, this nutritionally-balanced programme will allow you to see real results in just nine days.

The pack contains:

Forever Aloe Vera Gel x 2
Forever Lite Ultra
Forever Therm (18 tablets)
Forever Garcinia Plus (54 softgels)
Forever Fiber (9 packets)
Tape Measure
Information Booklet
F.I.T. Shaker

Retail: R1,797.80

Get your’s here or message me

Your First 3 Health Coaching Clients!

Most health coaches I know do not have the money to invest in themselves when they start out.

That was me. It’s a tough spot to be in.

You know you need guidance on how to get clients, but you don’t have the 💰 money to invest because you’re not YET getting clients.‍‍‍‍‍‍

But that feeling of WAITING for potential clients to reach out to you is painful. You feel like you have no control.

Every day you check your email and voicemail, hopeful that this will be the day someone schedules an initial consultation .

You’re waiting for validation —  a sign that people want what you have to offer.

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7 Pure Aloe Vera Beauty and Self Care Products That Should be in Your Home

Aloe vera, also known as Aloe barbadensis miller,is a perennial, xerophytic, succulent plant that’s green and has triangular, fleshy leaves with serrated edges. It is potent antioxidant and antiinflammatory and contain a lot components  including vitamins, minerals, saccharides, amino acids, anthraquinones, enzymes, lignin, saponins and salicylic acids. It provides 20 of the 22 human-required amino acids and eight of the eight essential amino acids.

Skin care lines are jumping at the opportunity to add it into everything from lip balms to body lotions. People all around the world swear by Aloe Vera products for sore joints, insect bites, eczema and acne.

Here are some of the products you don’t want to miss out on. They make great Christmas gifts also!

  1. Aloe Vera Gel – One of the best sellers. Good for overall health, 99% aloe vera gel. Suppoerts healthy digestion, promotes a healthy immune system, supports nutrient absorption and helps maintain natural energy levels. You can get it here
  2. Aloe Lips – The soothing properties of Aloe Vera are ideally suited to care for your lips. Aloe, Jojoba and Beeswax combine to create the finest all-season lip product on the market today. Aloe Lips soothes, smoothes and moisturizes chapped and dry lips. Whether you are skiing, sunbathing, or enjoying the outdoors, its compact size makes it convenient to keep on hand. Get it here.
  3. Forever Bright Toothgel –  Formulated for the entire family to use, Forever Bright® contains only the highest quality ingredients. Natural peppermint and spearmint flavorings leave your mouth feeling fresh and clean. 
    Contains bee propolis
    Formulated for the entire family
    Does not contain fluoride. Get it here.
  4. Avocado Face and Body Soap – Made with 100% pure avocado butter, Avocado Face & Body Soap loves your skin, moisturizing as it cleans with the natural rejuvenating properties of this powerful fruit. Avocado offers relief for almost every skin type, gently cleansing oily skin with no irritation to keep pores clear and healthy. For dry, sensitive skin, it smooths quickly and penetrates to nourish and moisturize. Get it here.
  5. Aloe Scrub – With its unique combination of Stabilized Aloe Vera gel and solid micro-spheres made from pure Jojoba Oil, this effective skin cleanser is gentle enough for everyday use. Forever Aloe Scrub gently scrubs away dead skin cells and debris that clog pores and dull the skin’s appearance, to begin revealing radiant “new”, healthier skin. Get it here.
  6. Aloe First Spray – This exclusive skin soothing formula is an excellent first step for soothing minor skin irritations. The combination of aloe and herbs provide a naturally soothing, pH-balanced spray that is easy to apply to even sensitive skin. Aloe First® is designed to soothe the skin after minor cuts, scrapes, burns, and sunburn. Get it here.
  7. Hand Sanitizer – Forever Hand Sanitizer® with Aloe & Honey is designed to kill 99.99% of germs. The skin-soothing stabilized aloe and hydrating honey soften and moisturize as it cleans. Let’s face it – if you’re an active family, there’s not much you can do about picking up a few germs. But you can get rid of them quick. Forever Hand Sanitizer® – a big peace of mind in a tiny bottle. Get it here.

Goods Carbs vs. Bad Carbs

How do we tell the difference between good carbs and bad carbs? It’s important that we understand the type of carbs we eat because the type dictates how the carbs respond in the body. Whole, unprocessed carbs are considered healthy carbs. Some examples include sweet potatoes, potatoes, brown rice, yucca, legumes and dates. All these foods have their nutrients intact and have been minimally altered to impact the nutritional value of the food.

Refined carbs are carbohydrates without the fiber content present. They have been altered in such a way that the processing methods strips the food of the many key vitamins, minerals and fatty acids. Examples of refined carbs include fruit drinks, white flour, white rice, white pasta and pastries. Healthy carbs impact insulin levels in the body much differently than refined, processed carbs do.

Not all carbohydrates are considered “bad.” Healthy carbohydrates, which are high in sugar and starch, do exhibit vastly different effects on the body than refined carbs do. For example, purple sweet potatoes are high in various complex sugar molecules, unrefined starches and various vitamins, trace minerals, and phytochemicals like anthocyanins.

Best Good Carbs

  • Sweet potatoes
  • Bananas
  • Potatoes
  • Brown rice
  • Dates
  • Buckwheat
  • Quinoa

Unhealthy carbs include fruit drinks, white flour, white rice, white pasta, pastries.

  • It’s important to understand that we all respond differently to carbohydrate consumption. First and foremost is starting with healthy, complex carbs and then assessing what you feel is the right amount that suits your own unique genetic makeup.
  • At the end of the day, carbs can be quite nourishing and beneficial for our health and performance. It’s all about emphasizing a mind-set around quality of the carbs over quantity that will ultimately make the difference for you.
  • You want to stick to good carbs, including buckwheat, purple sweet potatoes, quinoa, dates, bananas and more, while avoiding processed, unhealthy, refined carbs like fruit drinks, white rice and white flour.