Special Considerations for Diabetics and Dieting
Diabetics have special needs when dieting to lose weight. Much of the diet advice out there is geared to lower calories and lower fat. Which means a large increase in carbohydrates.
The problem with a high carbohydrate diet for individuals with diabetes is that they are not able to provide the level of insulin that a non-diabetic can. As a result, they can’t process the level of carbohydrates a non-diabetic can without an increase in blood glucose levels. Diabetics need to watch their carbohydrate intake, so they can keep their blood glucose under control.
For example, some of the starchy vegetables such as carrots and potatoes, though normally considered healthy food choices, need to be treated more as grains instead of as vegetables for a diabetic and eaten in moderation and less often.
Whole grains are better than white food for everyone, but diabetics need to watch their intake of all grain products, and especially refined (white) grains. If their blood sugar still spikes, they may have to cut them out completely.
Watch out for processed foods and “diet” foods because they often have hidden sugar and starches. Since many diet foods actually focus on calories and fat, they can be higher in carbohydrates than the regular food. In general, it is better to eat real food as much as possible so that you know what goes in the food and what is added to it.
Most people realize that if they are diabetic, they need to cut down on sugar, but that is not the whole picture. Starches are also a major issue. Everyone benefits from eating more non starchy vegetables, but it is even more critical for diabetics to get most of their carbohydrates from non starchy vegetables to prevent blood sugar spikes.
Diabetics also need to balance eating carbohydrates with eating fat and protein at the same time. This means they will be eating more protein and fat to make up for having less carbohydrates or else they can end up getting too few calories.
Going below 1200 calories is not a good idea for anyone trying to lose weight. The body responds to starvation diets by lowering the metabolism and waiting for more food to come and store as body fat.
The other reason for increasing protein and fat is that the body takes longer to process them which helps with keeping a more level blood sugar instead of spiking and crashing. This does not mean a diabetic should sit around eating a tub of butter, but to pick healthy fats the body needs and eat high quality proteins.
Diabetics need to check their blood sugar regularly and find the foods that they need to avoid eating, or eat sparingly to keep their glucose levels under control. Losing weight can be more challenging for a diabetic, but even a 5 to 10% reduction in body weight can make a real difference in their diabetes.
Part of a PLR report called Color your Diet
You Are What You Eat
You have heard that so many times that it has become a cliché, but it is also very true. What you put in your body determines how healthy you are. Think of a car and how to maintain it. When you use cheap gasoline, oil, and other products in your car, and do not make sure you do regular activities like oil changes and tune ups, your car will not run as well. It is the same with your body.
There is so much conflicting advice out there about what to eat and what not to eat when trying to lose weight. So many fad diets which are restrictive and hard to follow, and often dangerous. How do you sort through all of it and find information you can use.
A simple way to modify your diet so it is both healthier and helps you with losing weight is to think in terms of the colors of the foods. The foods that tend to be brightly colored, also tend to be the most densely packed with nutrition and usually have the least calories for the most part.
One color in particular to avoid is white. These foods usually are more processed, have few nutrients, and tend to help pack on the weight. They also tend to spike blood sugar and insulin levels. Some of these foods include:
Brown foods are better but still should be eaten sparingly if you are a diabetic and these foods are usually higher in nutrition and much higher in fiber so the rise in blood sugar and insulin is more gradual. Brown foods because of their fiber content are often encouraged for heart health. If you are trying to lose weight, eat less of these than is recommended though. They are still higher in starch which can lead to extra fat. Moderation is key here. Some of these foods include:
Whole grain breads
Whole grain and vegetable Pasta
Next are protein sources. These are not just meat and fish, but also include dairy and nuts. These foods tend to take a very LONG time to digest and are important for building muscle and other body tissues. Many are also high in fat which increases the flavor and helps you to feel full sooner. Too much fat can be an issue for some people because of heart problems, so be sure to check with your doctor before increasing proteins too much. Also try to choose leaner meats and eat more fish and poultry. Look at having lower fat cheeses and yogurts and less milk for dairy.
Nuts are high in fat and you do have to watch portion size carefully, but the fat they do have is good fat. Nut butters can be a great way to get in a bit of protein with your snacks. You are better off with less processed versions of nut butters though since many commercial versions have added fat and sugar in them. Or get a food processor or high speed blender and make your own.
If you are diabetic, you do need to make sure you have some protein at every meal and usually with snacks too, especially if they are carbohydrate rich snacks. Fishes like tuna, and salmon are high in Omega 3, a fatty acid your body needs to function. Most B vitamins are found in grains and other sources, but Vitamin B-12 is found in protein sources. If you are thinking of going to a strict Vegan diet, you do need to check with your doctor first to make sure you get a regular shot of B 12. Regular vegetarians do not have this issue as long as they make sure they get eggs and dairy in their diet.
PART OF AN E-BOOK CALLED OUT OF THE RUT
Part One: Oh, Those Ruts We Live in!
Understanding what a rut is.
A rut is when you are stuck in one spot and can’t seem to get out of it. You feel trapped and powerless to make a change in your life. Life seems verynegative and unyielding. This cycle of negativity can sap your energy and creativity to the point where it is a vicious cycle.
An example of a rut would be Tina is a single mom with two children, and works at a job making $10 an hour. By the time she pays her bills and childcare costs, she has nothing left over. She takes out a payday advance loan which she has to continually take out month after month. The interest is astronomical, but she is stuck in this pattern because she has to pay the money and turn around
take it back out again.
Understanding How We Get into Ruts.
There are many reasons why you would get stuck in a rut. Often the underlying cause of these ruts, is tied to how we think about ourselves or how we look at the world. As long as you continue to think the same way or look at the world the same way, you will continue to stay in that rut.
Tina is stuck in a rut. She has a low-wage job and cutting into her income even more by paying the high interest on the payday loan. She thinks there is no way out of this cycle and that thinking keeps her stuck in one place. As long as she has this pattern of thinking and acting, she will remain stuck in a rut.
Excerpt from a Report on List Building
Third Question is WHAT should you have as your offer:
Make sure that your incentive offer ties in directly with your back-end system, so that from the minute they download the report (or other incentive offer), your system begins to work its magic, motivating subscribers into becoming active customers through follow up products. In fact, once they have signed up for your list and said yes to your freebie, you should then redirect them to a paid product that is in the same vein as your incentive, It can be your own product or one that you are the affiliate of, but do not miss this chance to get them buying as soon as possible, Make a truly valuable offer and make sure it is both high quality and is in the same niche and style as what your incentive is,
For example if you have a short report about how to train your dog, maybe offer a video series of some basic commands so they can visually see them. You want it to seem like more of the same but at a deeper level so it feels like you are helping them, not selling to them, even though the offer has a price tag. Make it irresistible and feel like you are looking out for them and their needs, Do not blast them with a bunch of offers, particularly ones that may not have to do with the original incentive offer,
The idea is to use the incentive offer to set the wheels in motion, and then to continue building a relationship with your list by staying in closecommunication with a well balance of high quality free content, and promotional based material (affiliate products, other offers, services,
recommendations, etc). Remember you will have other times to sell to them on your list especially after they have seen the original offer for themselves and digested it,
There are many ways you can offer an incentive product. Here are some possibilities:
• Free Report
Consider offering visitors with a free, condensed report focusing on a problem in the market.
Titles like “Top 10 _____”, or “Top Mistakes In ___” will draw attention, and if you struggle to write, it is always easier to create reports in bullet point format. Remember there are a LOT of other things out there competing for the attention of your audience, so keep it short and clear and solve a problem they have quickly,
• Free Ebook
Get your hands on quality private label content and revamp an information product around your chosen niche. Make sure that the content is of high quality, edited and polished before offering it. You could also add a URL to another offer directly within the ebook, or even a link to your own personal website or blog. Allow your subscribers to pass it around to others and let it go viral! Note: Make sure your ebook is in PDF format, so that it is viewable on all computer operating systems. Remember that in this kind of case, it is a SHORT ebook, you really do not want to go over say 30 pages in the incentive offer in most niches, If you really have a great ebook as a product, try putting together a report with tips and then offer the ebook as a backend offer once they have signed up for your free offer,
• Free eCourse
The great deal of this one, is you can just set it up in your autoresponder as a series of emails say 5 to 10 emails with great content, and you do not need to worry about how to redirect from one page to another. If you are not super techy this can be a great way to get started, Provide visitors with a weekly training lesson or tutorial focusing on common problems in your market.
If you want to connect with them even more often, which is a really good idea when people first get on your list, maybe offer the lessons twice a week with a paid offer on a third email. That way you are connecting with them 3 times a week, but you are providing twice as much value. If you are doing more than once a week, then you will need more emails in your ecourse. Another way you can do this, is to offer once a week lessons for the ecourse, once or twice a week other emails with free value, and then once or twice a week an email with an offer. If you are unsure what to offer as lessons, this is a great place to break up a quality PLR ebook into articles that you send out as emails with links to web resources, or your blog, so they get in the habit of clicking on links while reading your emails.