Archive for March, 2011

Preventing Diabetes. 2011 Update

Posted on March 31, 2011. Filed under: diabetes, diet, nutrition | Tags: , , , , |

Diabetes is the AIDs epidemic of  the 21st century and the US is not spared. 24 million Americans have diabetes and 70 million have prediabetes. Half of all Americans are destined to get diabetes unless they make important lifestyle changes. Most American adults who do not currently have diabetes can avoid it altogether or delay the onset for  10-20 years.

Previously I have blogged about diet (low fat, high fiber, high carbohydrate), getting back to a lean weight (like in high school for most women in or college for most men) and exercise (walking at least 30 minutes per day).  This posting will focus on Nutraceuticals (not pharma-ceuticals but nutra-ceuticals). Nutraceuticals are capsules or tablets you take, in addition to your healthy diet, to lower your risk of going on to develop diabetes.

These are the supplements I recommend for people who have a very strong family history of diabetes (more than one parent or sibling with diabetes), have a history of diabetes during pregnancy), or have been told that their blood glucose was ‘a little high.’ Magnesium,  300 millligrams (mg)/day; chromium 400 micrograms (ug)/day; vanadium 100 micrograms/day; and zinc 15 milligrams/day. These values are for the elemental magnesium, for example, and do not include the carbonate or oxide component.

These vitamins are recommended: folic acid, 400 micrograms/day; vitamin C, 1000 milligrams/day, and vitamin D, 100o units/d.

My supplement for diabetes prevention contains cinnamon, 1000 mg/day and I add cinnamon to my oatmeal each morning

In my 2008 diabetes book (see earlier blog) we identified 11 herbals that have diabetes protective effects. Most of the herbals have dozens of different chemicals and only a few of the chemicals have diabetes protective effects. My supplement (see below) include Banaba, Fenugreek, Gymnema and Salicia. Other herbals that appear useful are bitter melon, American or Korean Ginseng, and nopal or prickly pear. If you have a reliable source and the herbals are not too expensive, you may want to add these. The supplements I recommend are “Blood Sugar Support” from Advanced BioSolutions ( or 1-800-304-1708) or Depsyl ( I have not connection to these suppliers and no financial interest.

Good luck. Paradoxically or providentially I have had prediabetes for 20 years and have maintained a plasma glucose values of under 100 mg/dl over this period using diet, exercise, weight management and the supplements outlined above. You can do the same!

Please post your comments and questions.

Best wishes.

Jim (nutdoc)

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Self-Talk for Weight Loss

Posted on March 31, 2011. Filed under: Uncategorized | Tags: , , , |

A positive mind-set and a can-do attitude contribute importantly to weight management, fitness and health. Recent research indicates that many overweight people have some degree of dysfunction of the right brain. The right brain tends to control our urges to overeat or abuse our bodies in other ways. This research suggests that ‘overpracticing’ positive, affirming approaches can help the right brain overcome these areas of sluggish activity. We now know that the brain can develop new connections and grow new cells, even in 70-something individuals!

            Self-talk is one practical and proven way to help the right brain develop positive outlooks and  generate affirming self talk. Most people are left-brained and the left-brain is driving and impatient. The left-brain generates self-talk like: “that was stupid”, “you have no will-power”, “you are lazy”, and “you are a pig.” The right brain has trouble getting a word in edge-wise but can be trained to generate positive and affirming self-talk such as: “you are motivated and can achieve your goals”, “you are disciplined and can control what you eat” and “you enjoy exercise because of the sense of accomplishment and its health benefits.” Here are some self-talk statements that can be tailored to your situation and begin to program you right brain to generate these statements:

  • I am committed to improving my health and enjoyment of life through specific goals related to my diet and physical activity.
  • I have set realistic health and weight management goals that will enable me to be more physically active and feel good about myself.
  • I contribute importantly to my family. I plan to become healthier and more fit so that I can participate more fully in family activities.
  • I exercise regularly and I enjoy it. I appreciate the positive health effects that physical activity provides. Each week I burn more than 2000 calories.
  • I keep records of all my food intake and my physical activity. I review them three times daily and plan for the next part of the day or tomorrow.
  • I only eat food that is healthy and nutritious for me, and I always eat the right amount.
  • While everything about my health is not under my control, I plan to do everything I can to enhance my health and wellness.

Action Items

·         Write out seven goals that reflect your own needs.

·         Read these goals aloud at least once daily.

·         Repeat specific goals—especially general ones about yourself when negative self-talk statements pop into your brain.

Self-talk is working for me and for many of my patients in health and weight management. It will work for you also!!!
Please post your comments. Best wishes.

Jim (nutdoc)


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    Nutrition solutions for dealing with cholesterol, diabetes, or weight management.


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