Exercises and Workouts - Three Ways Exercise Benefits Your Mental Health
By Beverleigh H Piepers

If you are planning on becoming healthier and improve your overall well-being, it should come as no surprise to know exercise is one of the most critical factors for your success.

However, what many people do not realize is exercise also boosts brain health. It is going to do so much more for you than help ensure you can keep your weight in a healthy range and protect your heart. It will also keep your mind sound as well.

So, how can exercise improve your psychological well-being? Let us look at some of the ways it helps you achieve this...

1. Reduced Stress. Like many other risk factors that may contribute to Type 2 diabetes or heart disease, we are now exposed to far more stressors than earlier generations have been. Stress is naturally something that can get you down, leading to burnout, feelings of depression, and anxiety. If not controlled, it could also lead to weight gain because you are not keeping your cortisol levels in check which can promote fat storage around the abdominal region.

Lowering your stress level is easy when you exercise. You will get the release of positive "feel-good" endorphins, which will help give you a boost and ensure you are feeling calmer and more in control of your situation.

2. Greater Self-Confidence. When you exercise regularly, you can also notice improvements in your self-confidence levels as well. You will see what you can achieve with a little time and effort, and this can help you move one step forward on your pathway to success. When you are gaining confidence in your abilities to exercise, you will also gain confidence in other areas of your life. To achieve this, it is vital to employ an exercise program that helps ensure you are progressively challenging your body so you can see continual improvement taking place as well.

3. Improved Memory. Exercise will also help to boost your mental health and enhance your memory abilities: this is one factor many people do not realize. When you exercise, your hippocampus begins to grow, and this is the area associated with improved memory.

If you are finding yourself a little forgetful lately, adding a little more exercise to your plan may be just the thing you need to resolve this.

Hopefully, now you can see how many benefits exercise will bring to the table. It 's well worth putting some extra time and attention to carving out a spot for training in your week. Your health depends on it.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Exercises-and-Workouts---Three-Ways-Exercise-Benefits-Your-Mental-Health&id=10080043

Type 2 Diabetes and Weight Loss - You Can Control Your Calorie Intake With These Foods
By Beverleigh H Piepers

One of the most significant ways to control your blood sugar is through diet and the foods you chose. It is wise to keep your total calories for the day at a low but healthy level. The foods listed below contain almost no calories, and may even end up in the negative because you will burn them for energy. This means you can enjoy as much of each of these foods as you like...

1. Apples are nutritious, and a cup of a sliced apple contains 57 calories and three grams of dietary fiber.

2. Carrots are mainly orange but are also found in white, purple, yellow and red colors. They contain high amounts of beta-carotene that converts to vitamin A; essential for good eyesight. There are only 53 calories in one cup and more than 400% of the daily value for vitamin A.

3. Mushrooms are often used as a meat substitute by vegans and vegetarians. One cup contains just 15 calories along with vital nutrients.

4. Tomatoes are known as one of the world's most popular vegetables for taste and versatility. Containing lycopene, a beneficial compound, tomatoes can protect against...

• inflammation,
• heart disease, and
• cancer.

4. Strawberries are delicious, versatile and fashionable. Consuming berries may protect against chronic illnesses such as heart disease and cancer, with fewer than 50 calories in a single cup.

5. Spinach is full of minerals and vitamins including vitamins A and K, as well as folate. Spinach contains a lot more protein than many other vegetables of the leafy green variety. Digesting one cup is only seven calories, so it is most likely to be a negative-calorie food.

6. Drinks. Water is the best drink as it has zero calories. Most of the herbal teas have very few or no calories. A cup of black coffee only has two calories. These are the best liquids to drink as everything else has more calories so read the labels if you don't know.

7. Cucumbers are often used in salads. They are mainly water, so half a cup of cucumber is only eight calories.

8. Watermelon is a fruit well-known for its hydrating ability. It is loaded with vitamin C and has a certain amount of nearly all nutrients. A cup of diced watermelon only has 46 calories.

9. Celery is widely acknowledged as one of the best low-calorie foods. It is high in water and has insoluble fiber, meaning it generally goes through your body without being digested. One cup of chopped celery only contains 18 calories.

Summary. There are plenty of other foods also in this category, including...

• cabbage,
• Brussels sprouts,
• garlic,
• grapefruit,
• lettuce,
• lime,
• lemon,
• turnips,
• zucchini and so on.

Among this list of low-to-no-calorie foods, there are sure to be some you enjoy. Make the most of them instead of eating high-calorie processed foods that do not help you control your Type 2 diabetes and overall health.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes-and-Weight-Loss---You-Can-Control-Your-Calorie-Intake-With-These-Foods&id=9974101

Type 2 Diabetes - The Top 5 Best Low-Sugar and High Fiber Fruits to Add to Your Diet
By Beverleigh H Piepers

Fruit can make a great addition to a healthy diet, but too much fruit, or consuming too many fruits very high in sugar can be problematic for those who have Type 2 diabetes. However, the good news is there are plenty of delicious low-sugar and high fiber fruits you can add to your diet that will not necessarily spike your blood sugar levels, especially when paired with a healthy fat like nuts, or a half of sliced avocado.

Let us take a look at five of the best fruits you can add to your diet to help support your overall health...

1. Raspberries. Raspberries are not only delicious, but they are also lower in sugar than some other fruit choices, and they are packed full of fiber to help stabilize blood sugar levels. In just one cup of raspberries, you will pack in about eight grams of fiber. Try adding some raspberries on top of a bowl of oatmeal, or blended into a smoothie.

2. Pears. Pears make another excellent fruit option as they contain six grams of fiber per pear and they are on the lower end when it comes to sugar content. If you are craving something sweet, you can try baking a few pears and sprinkling them with ground cinnamon for a healthy and guilt-free dessert choice.

3. Apples. An apple a day keeps the doctor away: this is a favorite fruit among many and makes for such an easy snack choice. The trick is to enjoy the apple with the skin to get the added fiber boost. You will take in about four grams of fiber per apple. Try enjoying a sliced apple with almond butter for a healthy snack.

4. Kiwi fruit. This tropical fruit is a tasty way to get some added fiber. In just one small kiwi, you will get about two grams of fiber. When paired with other high-fiber foods like nuts, seeds, or oats, you can make a super filling and blood sugar balancing meal.

5. Cherries. In one cup of cherries, you can pack in about two and a half grams of fiber! You can make a delicious cherry smoothie with full-fat unsweetened coconut or almond milk, a tablespoon of flaxseed, and a scoop of collagen protein powder.

Don't think fruits are off the table if you have Type 2 diabetes. While fruits are high in sugar, these five options can be enjoyed in moderation and can make a great addition to a healthy diet due to their fiber and antioxidant content. Try enjoying these fruits as part of a healthy diet, and pair them with a healthy fat to help slow the absorption of sugar.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes---The-Top-5-Best-Low-Sugar-and-High-Fiber-Fruits-to-Add-to-Your-Diet&id=10088593

How to Use an Electric Bike for Weight Loss
By Joan Bishop Denizot

It seems that with the rise of a progressive and industrialized nation, is a more sedentary life of its citizens. What with all the gadgets, machines, instruments, tools and equipment that science and technology has brought to mankind making their work easier. Then with this sedentary lifestyle comes health issues and the number one concern is obesity and its complications such as hypertension and diabetes.

However, the increasing awareness of the health risks of a sedentary life has convinced more people to get into a more active lifestyle such as an exercise program or routine to stay fit and healthy.

One of the best exercises is cycling. It is a low impact exercise that does not put too much strain on the joints and muscles. Riding a bicycle outdoors is an excellent cardiovascular workout that burns calories and lowers cholesterol levels, which helps prevent heart diseases, hypertension, diabetes, and other diseases. Cycling is also a good exercise to release stress.

However, there are those who would like to go cycling but could not do the rigid strenuous ride. Others do not have the confidence to ride a bike uphill or go for long rides because they fear they might tire easily and would not have the strength to go back. In such cases, the electric bike is highly recommended.

Most people think that an electric bike is a cheat to exercise because there is the motor engine to power the bike. Also, it is the common notion that one doesn't lose weight in riding an electric bike. In other words, an electric bike is not an exercise machine.

Contrary to popular belief, electric bikes can help a rider lose calories as effectively as a conventional bike. Although it is true that an hour on a regular bike burns more calories than an hour on an electric bike, the reality is that an average cyclist will not likely ride a regular bike as frequent as an electric bike.

Since the electric bike is easier to use than the conventional bike, it can be used frequently whether as a form of aerobic exercise or as a means of serious transportation. The key to burning the calories is to continue pedaling since the rider has to pedal the bike to keep the motor running. While using it as a transportation to work or to the grocery, the rider can turn off the motor and pedal the bike instead. The more you ride the bike and pedal it, the more calories you burn.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?How-to-Use-an-Electric-Bike-for-Weight-Loss&id=9622227

Type 2 Diabetes - A Medication for Rheumatoid Arthritis Improves Diabetes
By Beverleigh H Piepers

Molecules involved in inflammation, such as interleukin-1 (IL-1), have been implicated in Type 2 diabetes. The implication has led researchers at the Universities of L'Aquila and Catanzaro in Italy to wonder whether existing medications that lower interleukin-1 might be useful for treating Type 2 diabetes. Their study, reported on in February of 2019 in the journal Medicine (Baltimore) looked at people who had been diagnosed with Type 2 diabetes and who were being treated with anakinra, (Kinaret), a drug used to treat several inflammatory diseases.

The Type 2 diabetics treated with anakinra for their active rheumatoid arthritis were observed for six months and compared with others who were taking different anti-arthritis medications. At three months and six months, the people who were being treated with anakinra showed less insulin resistance and lower glucagon levels than those treated with other medicines. Insulin resistance causes Type 2 diabetes. Glucagon raises blood sugar levels by stimulating the liver to produce sugar.

For adults, the standard dose of anakinra is 100mg a day, injected under the skin of the abdomen or thigh. It reduces symptoms of rheumatoid arthritis in four to six weeks and symptoms of other inflammatory diseases much faster...

• redness, itching, rash, pain, bruising or bleeding can occur at the injection site, but the effects usually resolve after one or two weeks.
• headaches and low white blood cell counts have been reported, but are unusual.

Sufferers need to be monitored with blood counts and watched for infections. More severe side effects include...

• coughing,
• wheezing,
• chest pain,
• rash,
• hives,
• breathing difficulty,
• a swollen face, lips, tongue, or throat.

Anakinra is also used to treat several other inflammatory diseases...

• juvenile idiopathic arthritis,
• gout,
• calcium pyrophosphate deposition (pseudogout),
• Behcet's disease,
• ankylosing spondylitis,
• uveitis,
• Still's disease, and
• neonatal-onset multisystem inflammatory disease.

Interleukin-1 is not all bad. It is involved in immunity. It is part of the family of molecules known as the cytokines, which are concerned with inflammation and immune regulation.

The two types of interleukin-1s are designated...

• alpha, and
• beta.

They are created in macrophages, a kind of white blood cell, and various other cells. Interleukin-1 raises the body temperature to kill microscopic invaders and stimulates the production of interferon, an immune molecule, as well as several types of cells that help make up the immune system. It is given to fight melanoma, a variety of skin cancer, and kidney cancer.

We may have to learn to control the optimum amount of cytokines we need and to turn them on and off at will.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes---A-Medication-for-Rheumatoid-Arthritis-Improves-Diabetes&id=10080121

Type 2 Diabetes - Protecting the Heart and Blood Vessels
By Beverleigh H Piepers

Omentin is a small protein recently discovered. This protein is found...

• in fat cells around the heart and other organs,
• in the small intestines,
• in the cells lining the heart and other organs,
• in blood vessel cells,
• in some airway cells,
• in the colon,
• in the ovaries, and
• blood.

The molecule is anti-inflammatory, and varying levels of it have been found in insulin resistance and Type 2 diabetes...

• omentin levels rise when the body attempts to correct Type 2 diabetes and its associated heart and blood vessel complications.
• studies have also revealed low levels of the molecule are present in obese individuals.

In January of 2019, the journal Diabetes Research and Clinical Practice reported on a study completed at Osaka City University in Osaka, Japan. Researchers there compared...

• 425 people who had been diagnosed with Type 2 diabetes, with
• 223 non-diabetic study participants.

In those at high risk for serious complications...

• those 65 or over,
• those with heart and blood disease, and
• those with reduced kidney function,

Low omentin levels were linked with reduced blood vessel dilation in response to increased blood flow. From these results, the investigators concluded omentin plays a protective role in people with Type 2 diabetes at risk for heart and blood vessel complications.

A study reported in December of 2018 in the journal Clinical Nutrition shows adherence to the Mediterranean low-calorie diet could be helpful in raising omentin levels. Researchers at the University of Valladolid in Valladolid, Spain, prescribed the diet for 67 obese participants with an average age of 48 for three months.

By the end of the study, omentin levels increased, while decreases were seen in the following...

• body mass index (BMI),
• body weight,
• body fat,
• waist measurement,
• blood pressure,
• blood sugar level,
• insulin - because not as much was needed,
• insulin resistance, the cause of Type 2 diabetes, and
• LDL cholesterol - "bad" cholesterol.

The main foods included in the Mediterranean diet are...

• vegetables - Greek people typically eat nine servings a day of fruits and vegetables,
• fruit,
• whole grains - bread, pasta, and rice,
• legumes - beans,
• nuts - pistachios, walnuts, almonds contain healthful fats, but eat them in moderation due to high calories,
• healthy fats such as olive and canola oils instead of butter. Bread is eaten dipped in liquid vegetable oil instead of butter,
• red wine in moderation - optional, and
• herbs and spices instead of salt - parsley, saffron, thyme, basil, rosemary, oregano, and sage.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes---Protecting-the-Heart-and-Blood-Vessels&id=10033151

Cycling 101: How to Conquer That Fear
By Joan Bishop Denizot

It seems that the advances in science and technology have made life easy for people: transportation that takes us wherever we want to go, machines, appliances, and gadgets that make work easy. Particularly, with the coming of the internet, almost everything can be done online: read, study, online banking, and even shopping. The easiness of life however, has made more people live a sedentary lifestyle.

Living a sedentary lifestyle create health problems for people such as obesity, cardio respiratory diseases, stress, and diabetes among others. Realizing the need for a more active lifestyle, more people are now getting into health and fitness programs to improve their health conditions and to keep themselves fit.

People who exercise regularly attest that they function much better at work. They are often found to have a better disposition in life. Perhaps it is because of the fact that when people exercise, they do not only sweat off all the toxins and burn all those calories in their body, but they also release all the stresses they experience at home, school, or at work. Through a good cardiovascular workout, the force of oxygen in the brain somehow clears the head, improves blood circulation and thus releasing a lot of those tension in the muscles. One good cardiovascular exercise that you might want to try is outdoor cycling or bike riding.

Cycling is a low impact exercise that does not strain or puts too much pressure on the joints unlike in running, walking, and weight training. This means that with cycling, you can have a longer exercise time which translates to more calories burned than with running or jogging.

However, some people are afraid to try out cycling as exercise. Among their fears include:

� There might not be a bike that can hold me.

� I might look awkward since I am not good in riding a bike.

� I am scared getting on the road.

These issues are not real problems, really. There are bicycles for big riders and bike shops can help you with the bicycle that fits you. When afraid of looking awkward or falling, you can practice riding your bike right within your yard till you get the confidence to ride farther from your house. You may practice at your nearby park where there is less traffic. As you keep on practicing you will find yourself being more confident to ride your bicycle. What's fun is, you can ride along with your friends and family

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Cycling-101:-How-to-Conquer-That-Fear&id=9580227

Type 2 Diabetes and Healthy Living - Is High-Heat Cooking Bad For You?
By Beverleigh H Piepers

As you go on with the fight to control your Type 2 diabetes and blood sugar levels, you might be interested to know how you prepare your meat could impact your risk factor for complications. By now you probably know taking in enough protein is key to controlling your blood sugar at every meal. So you are trying hard to include a reasonable amount of meat in your meal plan. However, are you cooking it healthily?

You could have also read grilling or barbequing your meat can increase the cancer-causing substances you have in your body and even eating a lot of red meat could increase your risk of developing certain cancers as well.

However, did you know there could be a connection between high-heat cooking and Type 2 diabetes? Researchers out of the Health Hospital at Harvard are finding just that. They noted the frequent use of high heat cooking methods including...

• broiling,
• barbequing,
• grilling and
• roasting

were all increasing the risk factor for Type 2 diabetes based on research carried out on over 289,000 participants. Those who often consumed meats prepared this way were more likely to be also suffering from Type 2 diabetes, showing this direct correlation. Note this may have not necessarily been just the cooking method, but how the food was cooked using sauces and so forth, and the link to weight gain. The test subjects were also more likely to be obese or very overweight, which in itself also increases the risk factor for developing Type 2 diabetes.

What is interesting to note is broiled fish seemed to be okay in the study. While there was not as much information on this, those who ate broiled fish often didn't show an elevated risk, which can lead us to believe it is not just the broiling but the type of protein being cooked that particular way.

Researchers also pointed out another of the reasons why this could be problematic is because there are potentially harmful chemicals that form during this type of cooking which can lead to an inflammatory response in our body. This then sets you down a chain of events that could lead to insulin resistance and Type 2 diabetes.

The take-home message in all this? Try alternative ways of cooking...

• slow cooking,
• baking,
• boiling,
• steaming,
• stewing, and
• stir-frying

are all healthier ways to cook your meat and help to prevent it from going past its succulent endpoint. When you overcook any meat, you are eliminating the fat and liquid, so all you are left with are the toughened muscle fibers.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes-and-Healthy-Living---Is-High-Heat-Cooking-Bad-For-You?&id=10066166

Type 2 Diabetes - 3 Tips to Help You Manage Your Blood Sugar Without Drugs
By Beverleigh H Piepers

According to the Centre for Disease Control (CDC) National Diabetes Statistics Report 2017, over 100 million people in America have Type 2 diabetes or prediabetes. The report also states at least two in every five adult Americans will have Type 2 diabetes in their lifetime. With such startling statistics, it comes as no surprise a vast number of people are diagnosed with Type 2 diabetes every year. The most shocking news for many people, however, is they may have to be on medications for the rest of their life.

However, today we have good news. You can manage your blood sugar levels with simple lifestyle changes and no drugs; yes no drugs! Here are three tips to help you out...

1. Manage your weight. When you have Type 2 diabetes, being overweight can increase the symptoms, and you are more likely to suffer from high blood sugar levels. It may seem like managing or losing weight is difficult, but it doesn't have to be. You can start small by doing easy things and move on to more complex methods.

Managing your food portions is the best place to start. You can do this by eating snacks between meals and reducing the amount of food you eat in one sitting. You may also look into eating more organic and low-carb foods as opposed to foods with processed sugars and fats.

It would also help if you considered incorporating fresh fruits and vegetables into your diet.

2. Stay physically active. If your weight is okay, you don't need to work out aggressively, but you can take up a physical activity you enjoy. You can start by walking a few blocks every day.

Being physically active not only helps you to keep your weight in check but is also beneficial in keeping your blood pressure, blood sugar and stress levels low. When these levels are at a healthy level, your body is also able to effectively produce and absorb insulin which kicks out the need to use drugs.

3. Embrace proper bedtime practices. People with Type 2 diabetes are more likely to have sleep apnea than those without the disease. Improper sleep is dangerous because it may cause blood sugar spikes. One of the best ways to ensure you sleep soundly is to have good bedtime routines.

Some of the steps you may start to do include...

• staying away from your electric devices in the 30 minutes before bed,
• avoiding aggressive physical activities before bed, and
• embracing deep breathing before bed.

Final thoughts. Receiving news you have Type 2 diabetes can be a significant blow. Being on meds for the rest of your life can be devastating but by starting small with the tips above, you can still live a healthy life free of diabetes medications.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes---3-Tips-to-Help-You-Manage-Your-Blood-Sugar-Without-Drugs&id=10066163

Type 2 Diabetes and Healthy Eating - The Top 3 Ways to Easily Remove Added Sugar From Your Diet
By Beverleigh H Piepers

Sugar is found in just about everything! It is so hard to pick up any packaged food items and not see some form of hidden sugar listed in the ingredient list. Sugar is also in foods you would never suspect...

• salad dressing,
• pasta sauce,
• ketchup, and
• protein powder.

You name it; chances are there is added sugar. Not only that, sugar can be listed on an ingredient list many different ways, so finding the hidden sources can be a bit tricky and can require you to do some detective work.

To help you start to remove some of the top hidden sources of sugar from your diet, here are three of the top offenders you may not know to contain sugar at all and some alternatives you can use instead of these sugary foods.

1. Make Your Own Salad Dressing. Who would have though salad dressing would be a source of hidden sugar? This can be a big issue because you may think you are doing something great for your health by enjoying a salad, but what you put on your salad matters. Sadly, some salad dressing contains upwards of five grams of added sugar, so skip the sugar and make your own!

You can make your delicious homemade dressing using olive oil, balsamic vinegar, and your favorite herbs and spices.

2. Stop Eating Flavored Yogurt. Flavored yogurt can contain an average of 10 grams of added sugar! That is a lot of sugar in just one small container of yogurt. For a healthier choice, try enjoying plain unsweetened Greek yogurt, and sweetening it yourself with fresh berries and a drizzle of raw honey.

3. Swap Juice with Fruit-Infused Water. Juice is a notorious source of added sugar but is something many people enjoy as a regular part of their diet. Instead of any sweetened beverage, make refreshing fruit-infused water with fresh cucumbers and raspberries, and use sparkling water for an added kick.

The bottom line; sugar is in almost every packaged food item, but with a few food swaps, you can be well on your way to reducing the total amount of sugar in your diet.

In addition to eliminating these foods and choosing healthier options, you will also want to watch out for ingredients ending in "ose" as these too are sugars. Natural sweeteners like honey and pure maple syrup are okay, but these should be enjoyed in moderation as well.

Try making these sugar swaps to remove the hidden sources of sugar, and be mindful of the ingredients in every food you eat. Taking these small but essential steps will lead to lasting changes in your diet and overall health.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes-and-Healthy-Eating---The-Top-3-Ways-to-Easily-Remove-Added-Sugar-From-Your-Diet&id=9990451