7 Ways To Burn Some Calories This Weekend Without Ruining Your Vibe

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The gym might be the last place you want to spend your holiday weekend. And that’s totally fair.

But if you still want to squeeze in some exercise, here are some do-able and gym-free ways to do it.

1. Plan a game of water balloon dodgeball.

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Run around throwing water balloons and dodging ‘em, too. Get more info here.

2. Or an epic nighttime game of capture the flag.

Or an epic nighttime game of capture the flag.

Use glowsticks in place of flags. You’ll do plenty of running! Get the full instructions here.

3. Throw a resistance band in your suitcase and spend less than 10-minutes working out your behind.

Throw a resistance band in your suitcase and spend less than 10-minutes working out your behind.

Fitwirr / Via fitwirr.com

4. Wake up and do some light yoga to get you in the ~chill vacation~ mindset.

Wake up and do some light yoga to get you in the ~chill vacation~ mindset.

Jenny Chang / Via buzzfeed.com

Get step by step instructions for each pose here.

5. Or, knock out this quick and relatively chill workout.

Or, knock out this quick and relatively chill workout.

Jenny Chang / Via buzzfeed.com

Be sure to hydrate before, during, and after!

6. Bored at the beach or pool? Take 8 minutes to get your heart-rate up, then jump in the water.

Bored at the beach or pool? Take 8 minutes to get your heart-rate up, then jump in the water.

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7. Whip up this delicious high-protein smoothie while basking in your post-workout glory (and the sun).

Whip up this delicious high-protein smoothie while basking in your post-workout glory (and the sun).

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Italian Chicken Skewer Recipe

 

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Marinate the chicken in a quick savory mixture of tomato paste, olive oil, lots of garlic, and fresh parsley for the perfect accompaniment to grilled bread.  One of several healthy dinner recipes the family will absolutely enjoy. In addition, this is one of the recipes I love as far as cheap dinner ideas goes as well.

  • Total Time: 0:25
  • Prep: 0:15
  • Level: Easy
  • Yield: 8 skewers

 

 

  • 1 lb. boneless skinless chicken breasts, cut into large cubes
  • kosher salt
  • Freshly ground black pepper
  • 2 tbsp. tomato paste
  • 1/4 c. extra-virgin olive oil, plus more for drizzling
  • 3 garlic cloves, minced
  • 1 tbsp. chopped fresh Italian parsley, plus more leaves for garnish
  • 8 skewers, soaked in water for 20 minutes

 

Directions

  1. Season chicken with salt and pepper. Make marinade: combine tomato paste, olive oil, garlic cloves, and chopped parsley in large bowl. Add chicken and toss to fully coat. Refrigerate 30 minutes.
  2. Preheat grill to medium-high. Skewer chicken and bread. Drizzle with olive oil and season with salt and pepper.
  3. Grill, turning occasionally, until chicken is cooked through and bread slightly charred, about 10 minutes. Garnish with parsley.

Easy 10-Minute Lemon Butter Grouper Fish Tacos

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Fish and lemon compliment each other very well and the lemon butter grouper is simply prepared by searing it in butter, lemon juice, salt and pepper. This healthy dinner recipe can be prepared relatively quick and easy. If you’ve never tried grouper before, it’s a firm, extra lean, flaky, white fish. Also, it’s a non-fishy-tasting fish with a mild flavor. In addition, it’s a perfect fish for kids, those who are super picky about fishy, or those who may have food allergies to certain fish. This dish can be made in about 10 minutes and there are planned leftovers. This is a cheap healthy dinner idea that the whole family will love!

It’s a non-fishy-tasting fish, perfect for kids or those who are picky about fish. It’s a one-skillet recipe that’s ready in 10 minutes and there are planned leftovers.

 

Yield: serves 2 to 4

Prep Time: 2 minutes

Cook Time: 7 minutes

Total Time: 10 minutes

 

Ingredients:

  • 3 tablespoons butter
  • flour, for lightly dredging and coating fish
  • 2 large grouper filets (about 1 1/2 pounds)
  • juice of 1 lemon, about 3 to 4 tablespoons
  • salt and pepper, to taste
  • taco or fajita shells
  • 1 cup romaine or iceburg lettuce, chopped
  • 1 tomato, diced
  • 1 cup shredded cheese (cheddar, Monterrey Jack, etc.)
  • 1/4 cup grainy dijon mustard
  • 2 tablespoons honey, or to taste
  • 1 tablespoon lemon juice, or to taste
  • salt and pepper, to taste

Directions:

  1. To a large skillet, add the butter and heat over medium-high heat to melt butter.
  2. Dredge fish through flour, coating both sides.
  3. Add fish to skillet, season with salt and pepper, and cook for about 3 to 4 minutes on first side, or until nicely seared and lightly golden browned.
  4. Flip fish, season with salt and pepper, squeeze the lemon over the fish (use caution because the lemon juice will bubble up when it hits the hot skillet) and cook for about 2 to 3 minutes on second side, or until fish is lightly golden browned on both sides and cooked through. Serve immediately if desired.
  5. To make the fish tacos,  lightly warm each taco shell momentarily on a dry skillet over medium-high heat before adding lettuce, sliced fish, sprinkling with tomatoes, and cheese; set aside while you make the sauce.
  6. To a small bowl, add the mustard, honey, lemon juice, salt, pepper, and whisk to combine. Taste, check for flavor balance, and make any desired tweaks. Drizzle sauce over tacos and serve immediately. Fish will keep airtight in the fridge for up to 3 days and sauce will keep airtight in the fridge for up to 1 week.

Natural Health: Alternative Cure for Type 2 Diabetes

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What Your Doctor May Not Know About Diabetes and Pre-Diabetes

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The Cure for Type II Diabetes

Written by Webster Kehr, Independent Cancer Research Foundation, Inc. | Last updated on August 14, 2015 | Filed under: Diabetes, Other Health Conditions

WARNING

If you are already on insulin, absolutely do not stop taking insulin, and do not stop measuring your glucose levels, without your doctor’s permission.


The Root Causes of Type II Diabetes

Surprisingly, medical researchers, such as from Medical News Today, consider Type 2 diabetes to be an immune problem whereby the immune system attacks the body’s own cells.

  • Type 2 diabetes is in the process of being redefined as an autoimmune disease rather than just a metabolic disorder, said an author of a new study published in Nature Medicine this week, the findings of which may lead to new diabetes treatments that target the immune system instead of trying to control blood sugar.

    The researchers believe that insulin resistance, the hallmark of type 2 diabetes (unlike type 1 diabetes where it is the insulin-producing cells that are destroyed), is the result of B cells and other immune cells attacking the body’s own tissues.
    http://www.medicalnewstoday.com/articles/222766.php

This discovery is nothing new to some natural medicine researchers. Treatments that do the things necessary to build the immune system have been curing type 2 diabetes for years.

Some of these treatments are “electromedicine” treatments which use gentle electrical waves to do the things necessary to rebuild the immune system.

But these gentle electrical waves do not directly build the immune system, rather they remove the “root cause” of why the immune system is dysfunctional in the first place!!

Think of the school bully. Instead of fixing the students he beats up every week, the school might just kick the bully out of school. By doing this the school is not dealing with the “symptoms” of the bully (i.e. the injured students) they are dealing with the “root cause” of the injuries (i.e. the bully).

So what is the “root cause” of why the immune system is weak? To understand the “root cause” of why the immune system is weak, surprisingly we need to look at the organs, such as the liver and pancreas.

When there are microbes and/or parasites in these organs, the microbes and parasites intercept glucose and other food the organs need. Plus, the microbes excrete highly acidic and totally worthless mycotoxins.

With a smaller food supply and a large influx of worthless and acidic mycotoxins, the organs become weak.

When the organs become weak the immune system also becomes weak.

And that is the missing link to why the immune system is weak!!

It is microbes and parasites in the organs which are starting the chain reaction of events that cause type 2 diabetes!!

The immune system may be attacking its own cells because the immune system has been weakened by microbes and parasites in the organs or the damage may be done by microbes and parasites attacking the organs directly.

While this might surprise many people, the solution to curing type 2 diabetes lies with killing the microbes and parasites inside the organs because it is weak organs (weakened by the microbes and parasites) that are causing the immune system to be weak or are attacking the organs directly.

Some of the microbes that can cause type 2 diabetes include: cytomegalovirus (which is in the herpes family [Herpesviridae or herpesvirus], and can be related to chickenpox, infectious mononucleosis, etc.), hepatitis c virus, enterovirus, Ljungan virus and others.

In addition, Dr. Hulda Clark stated: “Wood alcohol invites pancreatic flukes to use the pancreas as a secondary host. This leads to pancreatic dysfunction which we call diabetes.

So we see that the microbes and/or parasites, such as pancreatic flukes, can be weakening the immune system or can be causing the pancreas to dysfunction directly.

Either way, the problem is microbes and parasites in the organs which are weakening the immune system or directly damaging the organs!!


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What Your Doctor May Not Know About Diabetes and Pre-Diabetes

The Treatment For Type 2 Diabetes

The treatment includes identifying the specific microbes/parasites in the organs that are doing the damage, then using a two-step process to deal with the diabetes.

The microbes/parasites are identified by a consultation with the Ed Skilling Institute. By using a consultation they are able to identify what is going on in the organs.

The two-step treatment is as follows:

First, use a special nutritional protocol to kill the microbes and parasites (e.g. pancreatic flukes) identified by the consultation,

Second, use electromedicine to re-energize the cells in the organs which were weakened by the microbes/parasites.

This two-step process first gets rid of the “root cause” of the diabetes and then re-energizes the weakened cells so the immune system will again become fully functional.

The highly recommended protocol for type 2 diabetes, which was designed specifically to accomplish these two tasks (and several other diseases are also caused by microbes in the organs) is called the Photon Protocol.

The Photon Protocol consists of a consultation to identify exactly why the person has type 2 diabetes. From this consultation, a nutritional protocol is designed to kill the specific microbes/parasites in the specific organs.

Second, an electromedicine device is used to energize the weak cells.

There are two kinds of electromedicine devices which not only energize the weak cells, but also pump the lymph system, kill some microbes in the bloodstream, etc.

The least expensive device is called the Photon Genie and it costs $3,000. The more expensive, and far more powerful device, is called the Photon Genius and it costs $25,000. The more advanced cases may require the Photon Genius, but in some cases these devices are available to the general public for a usage fee.

Warren Starnes of the Skilling Institute, who usually does the consultation, has worked with many type 2 diabetes patients and has had excellent success dealing with the root cause of the disease. The consultation itself costs $1,500.

Because the Photon Protocol is also used for cancer, here is the article for both cancer and diabetes:
Photon Protocol For Cancer and Diabetes


Add A Nutritional Approach

There is no doubt that it is critical to kill the microbes and parasites in the organs to get the immune
system functioning. However, the protocol of Dr. Cousens can be incorporated with the approach of killing
the microbes and parasites in the organs.

See this website for more information:
Diabetes Living Foods

Two approaches, which are synergistic, are better than one.


Very Helpful Supplements

In addition to the actual treatment for diabetes, I would add some supplements to help get the immune system “back on its feet.”

1) First, since diabetes is an immune system issue, it is critical to have an immune building supplement that directly supports the immune system. On this website, Transfer Point Glucan is the recommended immune builder. It is a beta glucan product that has been proven to be the most effective immune builder!!

See this article (this website is also sells Beta Glucan by Transfer Point):
Transfer Point Website (and Vendor)

2) One recommended supplement to help the immune system is vitamin B12. Two sources of B12 will be given, one a single cell plant, called chlorella, and the other a B12 supplement:
Chlorella Factor
Endorsed vendor of B12 supplement

3) Two capsules of coral calcium (during the treatment). This should be 100% coral calcium (I prefer the Barefoot product), not a mixture of coral calcium and other forms of calcium.
Recommended Coral Calcium

4) A minimum of 10,000 I.U. of Vitamin D daily. This is required in order for your body to absorb the coral calcium.

5) Vitamin C. Take at least 3 grams a day, but after a couple of weeks gradually move it up to 6 grams a day. Vitamin C should be taken in the form of mineral ascorbates, such as sodium ascorbate, calcium ascorbate, magnesium ascorbate, etc. or as Liposomal Vitamin C. Here is a highly recommended vendor:
Buffered Vitamin C Product

6) Cinnamon – at least 1/2 teaspoon a day, which is critical to “soften” the cell membranes. Cinnamon mimics insulin, thus it may lower your need for insulin immediately.

7) A top quality liquid ionic vanadium product, which will also help the cell membranes. It also mimics insulin and will reduce your need for insulin.

8) A top quality liquid ionic chromium supplement to help the pancreas have the nutrients it needs to make insulin.

Note:

All of the items, except for the Vitamin B12, vitamin C and chromium, are added to help your cell membranes.

The liquid ionic vanadium, the liquid ionic chromium and a high quality chlorophyll “green drink” product can be purchased at:
Essense of Life

Read More http://www.cancertutor.com/diabetes_type_ii/

Health, Diet, Healthy, Healthy Dinner Ideas, Healthy Meals, Healthy Eating, Healthy Meals, Womens Health, Kids Health, Healthy Diet, Eating Healthy, Healthy Lunch Recipes, Healthy Meal Plans, Healthy Smoothie Recipes, Health Articles

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What Your Doctor May Not Know About Diabetes and Pre-Diabetes

Trying to Lose Weight? 3 Foods That Help You Stay Full Longer

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(Photo: Romulo Yanes)

When you’re out to eat, ordering a vegetable soup is a way healthier move than reaching into the bread basket. But it’s not just about the calories you’ll save; hot liquids can also help you feel more full, so you’ll actually eat less by the time your entrée comes. Since it’s summer (and hot soup is not what you want right now) we found three additional appetite-reducing foods that will help you feel full and reach your weight loss goals:

Spinach Salad
Loading up with a plate of this leafy green for an appetizer could help you avoid overdoing it come entrée time. A dose of spinach extract made people feel fuller and reduced their cravings in a new study from the Journal of the American College of Nutrition. Spinach also contains membranes called thylakoids, which up the release of satiety hormones and have been shown to reduce cravings for sweet stuff. The result? You’ll be less tempted to chow down on dessert when you’re done.

An Apple
Munching on one apple a day is a refreshingly simple diet strategy. Apples are packed with water and fiber to keep you full on relatively few calories. Plus, apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to research. Additionally, a study in the journal Appetite found that eating a whole apple, as opposed to applesauce or juice, before a meal makes people feel more satiated and eat fewer total calories.

Avocado
Swap the mayo on your sandwich for a few slices of avocado. You’ll get healthy fats and fiber that will help you stay full hours into the afternoon. In fact, women who ate half an avocado at lunchtime felt 22 percent more satisfied and had a 24 percent lower desire to snack three hours later than they did on days when they didn’t consume avocado, according to research published in Nutrition Journal.

 

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The 25 Best Diet Tips Of All Time

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Best weight loss tricks ever!

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If you’ve ever tried to lose weight (and who hasn’t), you’ve got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she’ll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off.

Drop 30 Pounds in 30 Days!

But do any of these tips really work? To help you shed those extra pounds—and keep them off—without starving yourself, ditching your social life, or eating only at odd times of the day, we talked to experienced nutritionists for real-world advice you can actually live with, day in and day out. We’ll tell you how to focus on the delicious foods you can add to your diet, why you should be eating more often (yes!), the fat loss benefits of more sleep, and how even taking a few deep breaths can put you on a successful path to weight loss.

Here, the 25 best diet tips of all time. Say buh-bye to hunger and hello skinny jeans.

 

1. Never get too hungry

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You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny. When you’re famished, it’s hard to hold off until you can find healthy food. As a result, you end up eating anything that’s not nailed down, and typically, regretting it. Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right. Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins. Don’t skip meals or skimp on them, either. Here, 6 portable, protein-packed snacks that fill you up!

Elizabeth Ward, RD, author of MyPlate for Moms, How to Feed Yourself & Your Family Better

2. Be honest about your daily calorie allowance

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    Everyone has a calorie budget, whether you’re trying to maintain your weight or lose a few pounds. I’ve found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control. The 2010 Dietary Guidelines for Americans provide suggested daily calorie intakes based on gender, age, and physical activity level. When you know your calorie budget, then you can plan on how many servings of fruits, vegetables, whole grains, low-fat dairy, and other protein sources to include every day.

    Elizabeth Ward

3. Eat right post-workout

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People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control. To see how many average calories you’re burning during everyday activities and exercise, check out this chart from the CDC. You can see how easy it is to wipe out the calories burned during a workout with just a few extra nibbles during the day.

Elizabeth Ward

 

4. Use the red, orange and green rule

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At each meal include one food that is any of these colors. By focusing on these foods, you’ll be sure to get some produce on your plate and won’t have space on your plate for higher-calorie fare. (Bonus: Colorful fruits and veggies help your skin look healthier and younger! Here’s what to eat for glowing skin!)

—Lyssie Lakatos, RD, and Tammy Lakatos Shames, RD, authors of The Secret To Skinny: How Salt Makes You Fat

 

5. Eat one less bite

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Doing this at every meal could save about 75 calories a day which equates to nearly an 8-pound weight loss in one year!

—Lyssie Lakatos and Tammy Lakatos Shames

 

6. Be a heavy drinker

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Water is essential for keeping the body hydrated and we’re actually more likely to retain “water weight” by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you’ll feel fuller while taking in less calories. Find out the best non-boring ways to get in your recommended servings of water.

—Lyssie Lakatos and Tammy Lakatos Shames

 

7. Kick the salt habit

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Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren’t going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You’ll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods. Here’s how to start reducing sodium in your diet.

—Lyssie Lakatos and Tammy Lakatos Shames

8. Spice up your food

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Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition. Need another reason to add some heat? Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins. A full belly and a good mood? Pass the hot sauce!

—Christine Avanti, CN, author of Skinny Chicks Eat Real Food

9. Don’t think diet soda will help you lose weight

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A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.

A separate study found that even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers’ eating habits is unclear. But is that one can really worth it? (Still not convinced? Check out five more health risks associated with drinking diet soda.)

10. Focus on nutrient balance instead of calorie counting

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Making sure an eating occasion has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer. See ashleykoffapproved.com/nutritionplan for guidance.

—Ashley Koff, RD, Prevention Advisory Board member

 

11. Plate food away from where you’re eating

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By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren’t hungry. Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat. This way, if you want additional servings, you’ll have to get up, which helps you to be more mindful of what you are eating.

—Erin Palinski-Wade, RD, CDE author of Belly Fat Diet For Dummies

12. Keep a food record

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We know you’ve heard this time and time again. Well, that’s because keeping a food record is vital to losing weight and keeping it off long term. A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn’t. When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank. Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!

—Erin Palinski-Wade

13. Start with soup

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People who ate a low-calorie vegetable soup before a meal consumed 20% fewer calories at the meal, according to research from Penn State Unniversity. Have a low-calorie broth-based veggie soup before your largest meal of the day to reduce calories and lose weight without feeling hungry.

—Erin Palinski-Wade

 

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14. Take your time

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Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island. It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal and eat rapidly, your body’s satiety cues won’t be tuned in to those feelings of fullness yet and it’s easier to overeat. Try slowing down by chewing each bite at least 10 times, putting your fork down in between bites, and fostering a relaxing eating environment rather than eating on the run. (What should you do if you’re dining out? Follow our no-gain guide.)

—Erin Palinski-Wade

15. Outsmart your hunger hormone

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Even the most motivated and focused dieter will struggle to be successful at weight loss once hunger takes over. Our bodies secrete a hormone called ghrelin, which controls hunger and drives our appetite. If we don’t understand, monitor, and control our ghrelin, we can forget about losing weight. Science tells us that the best way to control ghrelin is to eat small, balanced meals about every 3 hours or so. That’s because ghrelin will spike after about 3 to 4 hours of fasting, so eating with regularity helps keep this eating trigger at bay. Ghrelin will also spike if we’re deprived of carbs, so it’s important to give our bodies and brains the carb fuel they need. When we skip meals or avoid carbs, we’re inviting ghrelin to spike, which increases and makes us feel emotionally hungry. It makes us crave sugar and can derail even the healthiest eating routine.

—Manuel Villacorta, RD, author of Eating Free: The Carb-Friendly Way to Lose Inches

16. Dine anytime

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It’s a myth that you’ll gain weight as a direct result of eating after 7 p.m. I see many busy professionals at my private practice, and they often get home late. This doesn’t mean that they should skip dinner if they’re trying to lose weight.

Many times, people stop eating by 5 p.m., which results in overeating the following day. This cycle is not ideal as it shuts down your metabolism. You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be. Just give yourself at least 90 minutes to end your meal before you plan to go to sleep. You need at least 90 minutes to digest so you can sleep comfortably.

—Manuel Villacorta

17. Set a date with your kitchen

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Based on what I have applied in my practice, when it comes to weight loss we need to devote 80% of our efforts to nutrition and 20% to exercise.

One way to do this is to schedule time and make a date with your supermarket and kitchen. Restaurant dishes are outside of your control, and the fact is, most times, those outrageous portions come loaded with salt and fat. Start cooking at home to better monitor your calorie intake.

Schedule a day, like Sunday afternoon, to pre-cook for the week. Plan to roast a whole chicken. Cut up a batch of vegetables—like squash, peppers, eggplant, and sweet potatoes—toss them with a little olive oil and roast them in another pan alongside the chicken. Boil a pot of brown rice. Do all of this simultaneously and it should only take about an hour.

Now you have the makings for Monday’s burritos, Tuesday’s stew, Wednesday’s pasta dish, and so on. Each working evening, you should only need about 15 minutes in the kitchen to put it together—less time than you might spend heating up a fat-, salt- and sugar-filled frozen pizza! (Get our 14 ways to make veggies less boring and work them into your diet more.)

—Manuel Villacorta

18. Breathe away cravings

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This may seem obvious. After all, you have to breathe no matter what, right? But few of us breathe deeply or consciously. Think about it: when was the last time you took a long, slow, deep breath, and slowly let it out again? Deep breaths of that kind take you out of your immersion in momentary stress, oxygenate your brain and tissues, and they help to reduce stress hormones. Take breathing breaks throughout the day, or, better yet, pair those breaks with a quiet walk to disassociate from the stress. Just a couple of minutes of walking, a few long, deep breaths, and you will start to see the results in your body. (See the two yoga poses that help control cravings.)

—Manuel Villacorta

19. Eat before a party or event

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Don’t arrive at a big meal, event, or party starving. One study found that you’ll be 2.5 times more likely to start off overeating starchy carbs, fried or cheesy foods than those who didn’t fast before the meal. And, you’ll be more likely to eat 47% more calories of that first food before switching to healthier fare. Have a light snack before you go to an event so you don’t arrive ravenous.

—Wendy Bazilian, DrPH, author of The SuperFoodsRx Diet

20. Be adventurous with chopsticks

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Choosing chopsticks requires a bit more attention in picking up food from the plate. The portions are smaller, and eating with them takes more time because you have to closely watch each bite so the food doesn’t fall off. They can act as a reminder to slow down, savor and chew consciously which may help you realize you’re fuller sooner than you thought you’d be and then wind up eating less!

—Wendy Bazilian

21. Wear fitted clothing

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The elastic waistband is the dieter’s fashion enemy number one. When you wear clothes that fit well and make you feel good, you have awareness gauges that give you clear signals to help you put on the brakes as you fill up. Use this as a way of staying mindful of your goals and to help keep you from overeating.

—Wendy Bazilian

22. Celebrate healthy talk

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Instead of using words like “fat,” say “fit”; change “can’t” to “can”; “weak” to “strong”; “unhealthy” to “healthy.” It takes practice but it can start to rewire how you think about your health and weight goals.

New research commissioned by Special K surveying over 1,000 women, found that 9 out of 10 women who have a positive attitude about weight management reported either losing or maintaining their weight in the past year versus only about 50% of those with a negative attitude. And beyond being more successful, those with a positive attitude were eight times less likely to report having gained weight than women who think negatively.

—Wendy Bazilian

23. Eat breakfast without fail

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A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many Americans start off on an empty stomach. In one survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time. If you’re feeling full-blown hunger before noon, there’s a chance you’re not eating enough in the morning. Shoot for a minimum of 250 calories and aim to get a serving of protein in so you’ll feel fuller longer.

24. Take 10 minutes to eat a treat

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Try this strategy to permanently reduce cravings: Portion out one serving of your favorite treat, taking a minute to smell it, look at it, and think about it. Take one small bite. Chew slowly, moving it around your mouth and focusing on the texture and taste, then swallow. Ask yourself whether you want another bite or if that one satisfied you. If you still want more, repeat, this time chewing the food 20 times. Continue this eating exercise for as long as you want or until you finish the serving (it should take about 10 minutes). “When you take the time to slow down and be more mindful of what something really tastes like, you’ll feel more satisfied,” says Lesley Lutes, PhD, an associate professor in the department of psychology at East Carolina University.  “Many of our participants told us that after a while, they didn’t enjoy the treat as much as they thought they would, or they were content after just a couple of bites and were better able to stop eating when they were satisfied.”

25. Sleep away weight gain

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Make a point of turning in earlier and you’ll see weight loss within a week. Recent research from the University of Pennsylvania found even just a few nights of sleep deprivation can lead to almost immediate weight gain. Scientists asked participants to sleep about 10 hours a night for two days, followed by five nights of sleep restriction and four nights of recovery. After the 11 days, the sleep-deprived group gained almost 3 pounds, compared with a well-rested control group.

 

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Alternative Treatments for Type 2 Diabetes

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Type 2 diabetes doesn’t just affect blood sugar and insulin secretion—it also can lead to a host of other problems including kidney damage, blood vessel thickening, nerve damage and pain. Find out more below about common alternative and complementary methods, vitamins, minerals, herbs and foods used to treat type 2 diabetes and other conditions associated with it.

Acetyl L-Carnitine
In a double-blind study of people with diabetic neuropathy, supplementing with acetyl-L-carnitine was significantly more effective than a placebo in improving subjective symptoms of neuropathy and objective measures of nerve function. People who received 1,000 mg of acetyl-L-carnitine three times per day tended to fare better than those who received 500 mg three times per day.

Aloe
Two small controlled human trials have found that aloe, either alone or in combination with the oral hypoglycemic drug, glibenclamide, effectively lowers blood sugar in people with type 2 diabetes.

Alpha Lipoic Acid
Alpha lipoic acid is a powerful natural antioxidant. Preliminary and double blind trials have found that supplementing 600 to 1,200 mg of lipoic acid per day improves insulin sensitivity and the symptoms of diabetic neuropathy. In a preliminary study, supplementing with 600 mg of alpha lipoic acid per day for 18 months slowed the progression of kidney damage in patients with type 2 diabetes.

American Ginseng
In a small pilot study, 3 grams of American ginseng was found to lower the rise in blood sugar following the consumption of a drink high in glucose by people with type 2 diabetes.

Antioxidants
Because oxidation damage is believed to play a role in the development of diabetic retinopathy, antioxidant nutrients might be protective. One doctor has administered a daily regimen of 500 mcg selenium, 800 IU vitamin E, 10,000 IU vitamin A, and 1,000 mg vitamin C for several years to 20 people with diabetic retinopathy. During that time, 19 of the 20 people showed either improvement or no progression of their retinopathy. People who wish to supplement with more than 250 mcg of selenium per day should consult a healthcare practitioner.

More from Preventions: 8 Foods With Antioxidant Power

Asian Ginseng
A double-blind trial found that 200 mg of Asian ginseng per day improved blood sugar levels in people with type 2 diabetes.

Basil
Preliminary studies on holy basil and hairy basil have shown that the leaf and seed may help people with type 2 diabetes control their blood sugar levels. While the action-mechanism of the leaf is not understood, the seed may work by providing dietary fiber, which helps prevent rapid blood sugar elevations after meals.

Bilberry
Anthocyanosides, the flavonoid complex in bilberries, are potent antioxidants. They support normal formation of connective tissue and strengthen capillaries in the body. Anthocyanosides may also improve capillary and venous blood flow. Bilberry may also prevent blood vessel thickening due to type 2 diabetes.

Biotin
Biotin is a B vitamin needed to process glucose. When people with type 2 diabetes were given 9 mg of biotin per day for two months, their fasting glucose levels dropped dramatically. Biotin may also reduce pain from diabetic nerve damage. Some doctors try 9 to 16 mg of biotin per day for a few weeks to see if blood sugar levels will fall.

Bitter Melon
At least three different groups of constituents in bitter melon have been reported to have blood-sugar lowering actions of potential benefit in type 2 diabetes. These include a mixture of steroidal saponins known as charantin, insulin-like peptides, and alkaloids. It is still unclear which of these is most effective, or if all three work together. Some clinical trials have confirmed the benefit of bitter melon for people with diabetes.

Cayenne
Cayenne contains a resinous and pungent substance known as capsaicin. Numerous double-blind trials have proven topically applied capsaicin creams are helpful for a range of conditions, including nerve pain in diabetes (diabetic neuropathy).

Chromium
Chromium has been shown to improve glucose levels and related variables in people with glucose intolerance and gestational, steroid-induced and type 2 diabetes. Improved glucose tolerance with lower or similar levels of insulin has been reported in more than ten trials of chromium supplementation in people with varying degrees of glucose intolerance. Chromium supplements improve glucose tolerance in people with type 2 diabetes, apparently by increasing sensitivity to insulin. Chromium improves the processing of glucose in people with prediabetic glucose intolerance and in women with diabetes associated with pregnancy. Chromium even helps healthy people, although one such report found chromium useful only when accompanied by 100 mg of niacin per day. Chromium may also lower levels of total cholesterol, LDL cholesterol, and triglycerides (risk factors in heart disease).

Cinnamon
Test tube studies show that cinnamon can augment the action of insulin. However, use of cinnamon to improve the action of insulin in people with type 2 diabetes has yet to be proven in clinical trials.

Coenzyme Q10
Coenzyme Q10 (CoQ10) is needed for normal blood sugar metabolism. Animals with diabetes have been reported to be CoQ10 deficient. People with type 2 diabetes have been found to have significantly lower blood levels of CoQ10 compared with healthy people. In one trial, blood sugar levels fell substantially in 31% of people with diabetes after they supplemented with 120 mg per day of CoQ7, a substance similar to CoQ10. The importance of CoQ10 supplementation for people with diabetes remains an unresolved issue, though some doctors recommend approximately 50 mg per day as a way to protect against possible effects associated with diabetes-induced depletion. (Read more about CoQ10 with the Best Supplements For Women.)

Crepe Myrtle
Lagerstroemia speciosa, commonly known as crepe myrtle, grows in various tropical countries and Australia. In folk medicine it has been used to treat diabetes. In a preliminary study of people with type 2 diabetes, supplementing with an extract from the leaves of Lagerstroemia speciosa for two weeks resulted in a fall in blood-glucose levels averaging 20 to 30%. The amount used was 32 or 48 mg of a product standardized to contain 1% corosolic acid (a putative active ingredient). The larger amount was somewhat more effect than the smaller amount. Although these results are promising, additional studies are needed to demonstrate the long-term safety and efficacy of this herbal preparation.

Evening Primrose Oil
Supplementing with 4 grams of evening primrose oil per day for six months has been found in double-blind research to improve nerve function and to relieve pain symptoms of diabetic neuropathy.

Fenugreek
One human study found that fenugreek can help lower cholesterol and blood sugar levels in people with moderate atherosclerosis and type 2 diabetes. Preliminary and double-blind trials have found that fenugreek helps improve blood sugar control in patients with type 1 and type 2 diabetes.

Fish Oil
Glucose tolerance improves in healthy people taking omega-3 fatty acid supplements, and some studies have found that fish oil supplementation also improves glucose tolerance, high triglycerides, and cholesterol levels in people with type 2 diabetes. And in one trial, people with diabetic neuropathy and diabetic nephropathy experienced significant improvement when given 600 mg three times per day of purified eicosapentaenoic acid (EPA)—one of the two major omega-3 fatty acids found in fish oil supplements—for 48 weeks. However, other studies have found that type 2 diabetes worsens with fish oil supplementation. Until this issue is resolved, people with diabetes should feel free to eat fish, but they should consult a doctor before taking fish oil supplements.

Fructo-Oligosaccharides (FOS)
In a preliminary trial, supplementation with fructo-oligosaccharides (FOS) (8 grams per day for two weeks) significantly lowered fasting blood-sugar levels and serum total-cholesterol levels in people with type 2 diabetes. However, in another trial, supplementing with FOS (15 grams per day) for 20 days had no effect on blood-glucose or lipid levels in people with type 2 diabetes. In addition, some double-blind trials showed that supplementing with FOS or galacto-oligosaccharides (GOS) for eight weeks had no effect on blood-sugar levels, insulin secretion, or blood lipids in healthy people. Because of these conflicting results, more research is needed to determine the effect of FOS on diabetes and lipid levels.

Ginkgo Biloba
Ginkgo biloba extract may prove useful for prevention and treatment of early-stage diabetic neuropathy, though research is at best very preliminary in this area.

Glucomannan
Glucomannan is a water-soluble dietary fiber derived from konjac root (Amorphophallus konjac) that delays stomach emptying, leading to a more gradual absorption of dietary sugar. This effect can reduce the elevation of blood sugar levels that is typical after a meal. After-meal blood sugar levels are lower in people with diabetes given glucomannan in their food, and overall diabetic control is improved with glucomannan-enriched diets, according to preliminary and controlled clinical trials. One preliminary report suggested that glucomannan may also be helpful in pregnancy-related diabetes. For controlling blood sugar, 500 to 700 mg of glucomannan per 100 calories in the diet has been used successfully in controlled research.

Gymnema
The hypoglycemic (blood sugar-lowering) action of gymnema leaves was first documented in the late 1920s. This action is attributed to members of a family of substances called gymnemic acids. Gymnema leaves raise insulin levels, according to research in healthy volunteers. Based on animal studies, this may be due to regeneration of the cells in the pancreas that secrete insulin, or by increasing the flow of insulin from these cells. Other animal research shows that gymnema can also reduce glucose absorption from the intestine, improve uptake of glucose into cells, and prevent adrenal hormones from stimulating the liver to produce glucose, thereby reducing blood sugar levels.

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Hibiscus
Hibiscus is a traditional remedy in India for diabetes; this treatment is supported by preliminary studies from that country and by animal studies. Hibiscus is usually taken as tea, such as 1 to 2 teaspoons (3 to 6 grams) of dried flower infused in to 1 cup (250 ml) three times per day.

Inositol
Inositol is needed for normal nerve function. Diabetic neuropathy has been reported in some, but not all, trials to improve with inositol supplementation (500 mg taken twice per day).

L-Carnitine
L-carnitine is an amino acid needed to properly utilize fat for energy. When people with diabetes were given DL-carnitine (0.5 mg per 2.2 pounds of body weight), high blood levels of fats—both cholesterol and triglycerides—dropped 25 to 39% in just ten days in one trial.

Magnesium
People with type 2 diabetes tend to have low magnesium levels. Double-blind research indicates that supplementing with magnesium overcomes this problem. Magnesium supplementation has improved insulin production in elderly people with type 2 diabetes. However, one double-blind trial found no effect from 500 mg magnesium per day in people with type 2 diabetes, although twice that amount led to some improvement. Elders without diabetes can also produce more insulin as a result of magnesium supplements, according to some, but not all, trials. However, in people with type 2 diabetes who nonetheless require insulin, Dutch researchers have reported no improvement in blood sugar levels from magnesium supplementation. The American Diabetes Association acknowledges strong associations between magnesium deficiency and insulin resistance but has not said magnesium deficiency is a risk factor. Many doctors, however, recommend that people with diabetes and normal kidney function supplement with 200 to 600 mg of magnesium per day. (Learn more about magnesium.)
Medium-Chain Triglycerides
Based on the results of a short-term clinical trial that found that medium-chain triglycerides (MCT) lower blood glucose levels, a group of researchers investigated the use of MCT to treat people with type 2 diabetes. Supplementation with MCT for an average of 17.5% of their total calorie intake for 30 days failed to improve most measures of diabetic control.

Mistletoe
Test tube and animal studies suggest that mistletoe extracts can stimulate insulin secretion from pancreas cells and may improve blood sugar levels in people with type 2 diabetes. Given both mistletoe’s tradition around the world for helping people with diabetes and these promising preclinical results, human clinical trials are needed to establish mistletoe’s potential for this condition.

Multiple Vitamin-Mineral Supplements
In a double-blind study, supplementation of middle-aged and elderly diabetics with a multiple vitamin and mineral preparation for one year reduced the risk of infection by more than 80%, compared with a placebo.

Olive Leaf
Olive leaf extracts have been employed experimentally to lower elevated blood-sugar levels in animals with diabetes. These results have not been reproduced in human clinical trials and as such, no clear conclusions can be made from this animal study in the treatment of diabetes.

Onion
Two sets of compounds make up the majority of onion’s known active constituents—sulfur compounds, such as allyl propyl disulphide (APDS), and flavonoids, such as quercetin. APDS has been shown to block the breakdown of insulin by the liver and possibly to stimulate insulin production by the pancreas, thus increasing the amount of insulin and reducing sugar levels in the blood. Several uncontrolled human studies and at least one double-blind clinical trial have shown that large amounts of onion can lower blood sugar levels in people with type 2 diabetes. Onion does not reduce blood sugar levels in healthy nondiabetic people.

Psyllium
Psyllium supplementation has improved blood sugar levels in some people with diabetes. The soluble fiber component of psyllium is believed to account for this effect.

Quercetin
Doctors have suggested that quercetin might help people with diabetes because of its ability to reduce levels of sorbitol—a sugar that accumulates in nerve cells, kidney cells, and cells within the eyes of people with type 2 diabetes—and has been linked to damage to those organs. Clinical trials have yet to explore whether quercetin actually protects people with diabetes from neuropathy, nephropathy, or retinopathy. (Learn more about quercetin here.)

Reishi
Animal studies and some very preliminary trials in humans suggest reishi may have some beneficial action in people with type 2 diabetes and cancer.

Starch Blockers
Starch blockers are substances that inhibit amylase, the digestive enzyme required to break down dietary starches for normal absorption. Controlled research has demonstrated that concentrated starch blocker extracts, when given with a starchy meal, can reduce the usual rise in blood sugar levels of both healthy people and diabetics. While this effect could be helpful in controlling type 2 diabetes, no research has investigated the long-term effects of taking starch blockers for this condition.

Vitamin B1
A controlled trial in Africa found that supplementing with both vitamin B1 (25 mg per day) and vitamin B6 (50 mg per day) led to significant improvement of symptoms of diabetic neuropathy after four weeks. However, since this was a trial conducted among people in a vitamin B1–deficient developing country, these improvements might not occur in other people with diabetes. Another trial found that combining vitamin B1 (in a special fat-soluble form) and vitamin B6 plus vitamin B12 in high but variable amounts led to improvement in some aspects of diabetic neuropathy in 12 weeks. As a result, some doctors recommend that people with diabetic neuropathy supplement with vitamin B1, though the optimal level of intake remains unknown.

Vitamin B3
The intake of large amounts of niacin (a form of vitamin B3), such as 2 to 3 grams per day, may impair glucose tolerance and should be used by people with type 2 diabetes only with medical supervision. Smaller amounts (500 to 750 mg per day for one month followed by 250 mg per day) may help some people with type 2 diabetes, though this research remains preliminary.

Vitamin B6
Many people with type 2 diabetes have low blood levels of vitamin B6. Levels are even lower in people with diabetes who also have nerve damage (neuropathy). Vitamin B6 supplementation has improved glucose tolerance in women with diabetes caused by pregnancy. Vitamin B6 supplementation is also effective for glucose intolerance induced by birth control pills. In a trial that included people with type 2 diabetes, 1,800 mg per day of a special form of vitamin B6—pyridoxine alpha-ketoglutarate—improved glucose tolerance dramatically. Standard vitamin B6 has helped in some, but not all, trials.

Vitamin B12
Vitamin B12 is needed for normal functioning of nerve cells. Vitamin B12 taken orally has reduced symptoms of nerve damage caused by diabetes in 39% of people studied; when given both intravenously and orally, two-thirds of people improved. In a preliminary trial, people with nerve damage due to kidney disease or to diabetes plus kidney disease received intravenous injections of 500 mcg of methylcobalamin (the main form of vitamin B12 found in the blood) three times a day for six months in addition to kidney dialysis. Nerve pain was significantly reduced and nerve function significantly improved in those who received the injections. Oral vitamin B12 up to 500 mcg three times per day is recommended by some practitioners. (Read more about Vitamin B12.)

Vitamin C
Vitamin C may reduce glycosylation. Vitamin C also lowers sorbitol levels in people with type 2 diabetes. Sorbitol is a sugar that can accumulate inside the cells and damage the eyes, nerves, and kidneys of people with diabetes. Vitamin C may improve glucose tolerance in type 2 diabetes, although not every study confirms this benefit. Vitamin C supplementation (500 mg twice a day for one year) has significantly reduced urinary protein loss in people with diabetes. Urinary protein loss (also called proteinuria) is associated with poor prognosis in diabetes. Many doctors suggest that people with diabetes supplement with 1 to 3 grams per day of vitamin C. Higher amounts could be problematic, however. In one person, 4.5 grams per day was reported to increase blood sugar levels. (Learn more about vitamin C.)

Vitamin D
Vitamin D is needed to maintain adequate blood levels of insulin. Vitamin D receptors have been found in the pancreas where insulin is made, and preliminary evidence suggests that supplementation can improve some measures of blood sugar control in people with type 2 diabetes. Not enough is known about optimal amounts of vitamin D for people with diabetes, and high amounts of vitamin D can be toxic; therefore, people with diabetes considering vitamin D supplementation should talk with a doctor and have their vitamin D status assessed.

Vitamin E
People with low blood levels of vitamin E are more likely to develop type 1 and type 2 diabetes. Vitamin E supplementation has improved glucose tolerance in people with type 2 diabetes in most, but not all, double-blind trials. Vitamin E has also improved glucose tolerance in elderly people without diabetes. Three months or more of at least 900 IU of vitamin E per day may be required for benefits to become apparent.

Zinc
People with type 2 diabetes tend to be zinc deficient, but some evidence indicates that zinc supplementation does not improve their ability to process sugar. Nonetheless, many doctors recommend that people with type 2 diabetes supplement with moderate amounts of zinc (15 to 25 mg per day) as a way to correct the deficit.

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