Table of Contents. Before, During, and Beyond Diabetes. Your kit for nutrition care

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2 Table of Contents Before, During, and Beyond Diabetes. Your kit for nutrition care Introduction Articles: What Will Lower Your Chance of Having Diabetes by 59%? Research: White Rice May Increase Risk of Diabetes Recipes: Chockfull-o-granola Slow roasted-salmon Beef broccoli-stir-fry Black bean rice bowl Chicken soup for the gods Mixed-green-salad Banana-brown-butter-bread Members Comments 2

3 Introduction Dear member, The Trim Down Club program is based on the same principles applied in nutritional prevention and care of diabetes and related disorders, going beyond the basic, yet important, factor of attaining and maintaining a healthy body weight and composition. The program combines dietary elements repeatedly shown in the scientific literature to control blood glucose, insulin, and fats, and improve metabolism, as well as provide antioxidant protection. The dietary patterns are tailor-made to Body Mass Index (BMI) and weight goals, and yield overall only 40-45% of energy from carbohydrates - mostly from low glycemic index, high fiber foods - with less than 45 grams of available carbohydrate per meal. Many of our club members have asked how the Trim Down Club program relates to those of you with diabetes or pre-diabetes. To answer your questions and concerns, our team has put together the attached booklet just for you. Before, During, and Beyond Diabetes addresses all your questions, and shows you how our program can work with you. Whether you are at risk for or in the early stages of diabetes, or have been dealing with the condition itself, you ll find that the Trim Down Club program provides workable solutions for your specific situation. Inside Before, During, and Beyond Diabetes you ll find a wealth of articles, recipes, and member comments and feedback like this: I have only started replacing our old groceries with healthier, organic ones and I have tried some of the recipes. My glucose levels are already lower and stable -- Mateos. 3

4 We ve included some delicious and simple recipes that are kind to your blood sugar and safe, healthy, and nutritious in many other ways, whether you re pre-diabetic or already dealing with diabetes. You can use these recipes to put together a whole day s menu, which you can then insert into your Menu Planner. If you re not familiar with the Menu Planner, or haven't planned your menu for this week, we urge you to do so. ==> Start planning your weekly menu right now. Please enjoy Before, During, and Beyond Diabetes as a special gift from us at The Trim Down Club to you. To Your Success! Trim Down Club Team Disclaimer: This e-book is published by B2C Media Solutions Ltd. trading as Trim Down Club ( we and/or us ) as part of the Trim Down Club Program as published on the Trim Down Club website and is subject to the Terms & Conditions and Disclaimer as published on the Trim Down Club website, located at Nothing contained in this e-book is intended for the purposes of providing medical advice of any kind. Neither this e-book nor any of the diet or exercise information contained in the e-book (the Content ) is a substitute for medical advice from your physician or any health advice from qualified health professional. You should discuss your particular issue with your own physician. The statements contained in this e-book have not been evaluated by the U.S. Food and Drug Administration. The information contained in this e-book and/or otherwise received from us is not intended to diagnose, treat, cure, or prevent any disease. Neither we nor the Content providers shall be held liable or responsible for any loss, damage, injury, or illness suffered by you and/or caused or allegedly caused directly or indirectly by any treatment, action, or use of any of the Content or for any misunderstanding or misuse of the information contained in this e-book. 4

5 What Will Lower Your Chance of Having Diabetes by 59%? The diabetic epidemic is only growing, but there s something that could lower your chances of becoming a part of it: scientists reveal that weight training may lower the risk of adult-type diabetes by 34%, and combining aerobic exercise with weight training may lower the risk by 59%. Recent research conducted over 18 Years revealed that certain types of physical activity may decrease the risk of type 2 diabetes in men. The research was published in the August 2012 issue of the Archives of Internal Medicine. For many years now, it s been known that physical exercise can prevent diabetes in adults, but it wasn t clear whether the positive effect was contributed only by aerobic exercise, or also by anaerobic exercise. Researchers at the public health schools of Harvard University and the University of Southern Denmark examined over 32,000 men, of whom nearly 2300 had type 2 diabetes during the years of research. The researchers found that anaerobic weightlifting 30 minutes per day, 5 times a week, lowered the chance of having diabetes by 34%. It was found that lifting weights even on a less frequent basis (one to two-and-ahalf hours a week) could lower the risk by 12-25%. While aerobic activity such as brisk 5

6 walking was found to be more effective, the combination of the two aerobics and weight-lifting for 150 minutes each per week decreased the risk by a total of 59%. According to researchers, it is unclear whether the same results can be expected in women. According to the authors, the findings also suggest that weight training provides an alternative option for type 2 diabetes prevention for people who have difficulty engaging in or adhering to aerobic exercise, and weight training can be incorporated with aerobic exercise to get the best results. Diabetes is divided into 2 types: Type 1 diabetes, also called juvenile or insulin-dependent diabetes, and type 2 diabetes also called adult or adult-onset diabetes, which can also affect children and become insulin-dependent at later stages. Type 1 diabetes is an autoimmune disease in which the body attacks the pancreas cells that are responsible for producing the insulin hormone. Insulin is responsible for introduction of sugar from the blood into the cells in order to create energy. About 10% of all diabetics have type 1 diabetes, and the rest have type 2 diabetes. Type 2 diabetes usually appears after the age of 40, but cases in youth are becoming more common as the degree of obesity increases globally. This type of diabetes it due to a reduction in the body s sensitivity to insulin, frequently brought on in great part by excess body fat, and results in accumulation of sugar in the blood. In this disorder, the pancreas secretes increasing amounts of insulin to cope, until depletion of its capacity. Many of these patients also become dependent on daily injections of insulin. 6

7 Research: White Rice May Increase Risk of Diabetes American researchers revealed that eating white rice on a daily basis can significantly raise the chance of developing type 2 diabetes mellitus. The reason: white rice contains relatively small amounts of vitamins and nutritional fibers. Every 158 gm a day of white increases the chance of becoming a diabetic by 10%. If you re an unlimited eater of Asian restaurant cuisine, be warned: new research reveals that white rice may significantly increase the chances of developing type 2 diabetes, according to the British Medical Journal. White rice is the most consumed type of rice in the world. China is the country with the highest consumption of rice: the average Chinese consumes 4 servings of rice per day. White rice, which is highly refined, has a low amount of healthy nutritional compounds compared to relatively unprocessed brown rice, which contains nutritional fibers, magnesium, and vitamins, some of them shown to be protective against diabetes. Studies report that because of low amounts of those nutrients, too much white rice can negatively impact health. 7

8 Researchers at the Harvard School of Public Health examined previous studies that examined the link between eating white rice and diabetes, to see if the risk is linked to the amount of rice consumed or to the Asian origin, where it is custom to consume large amounts of rice. The researchers concluded the findings of four studies: two from Asian countries (China and Japan) and two from western countries (United States and Australia). All the subjects were healthy and didn t have diabetes at the beginning of the study. The study showed a similar trend both in Asia and in the west: as more white rice was consumed, the higher the risk for developing diabetes. Every 158 gm (approximately 1 cup) of rice consumed per day increased the chance of developing diabetes by 10%. Higher white rice intake is associated with a significantly elevated risk of type 2 diabetes", the researchers wrote, noting a dose-response relations, meaning that the greater the amounts of rice you consume, the greater the risk of developing the disease. Greater risk was observed among the Asians in the study, due to the larger amounts of rice they consume relative to most westerners. The researchers recommended brown rice over white rice, which can decrease the proportion of diabetics. Diabetes mellitus is divided primarily into two types: type 1 diabetes, also known as juvenile diabetes, and type 2 diabetes, also known as adult diabetes. Juvenile diabetes is an autoimmune disease in which the body attacks the cells in the pancreas that are in charge of producing the hormone insulin. Insulin is responsible of 8

9 introduction of sugar from the blood to the body s cells to create energy. About 10% of diabetics have juvenile diabetes, and the rest have type 2. Adult diabetes usually appears after the age of 40, and is caused by a reduced sensitivity of the body to insulin. In this case, the pancreas secretes increasing amounts of the hormone, until a complete depletion of its ability to produce insulin. Many of these patients, who at early stages are treated with pills, are ultimately forced to inject insulin every day. Type 2 diabetes can be caused by an combination of overweight, poor eating habits, or inadequately physical activity, usually with a family history. The global obesity epidemic, which stretches across all ages, has meant more and more children are also getting this adult type. 9

10 Chockfull o' granola Ingredients 1 cup / 155 gm rolled oats, uncooked 1 Tbsp. / 7½ gm raw sunflower seeds ¼ cup / 35 gm raisins 2 Tbsp. / 9 gm chopped dates 2 Tbsp. / 20 gm dried apricots, chopped 2 Tbsp. / 14 gm hazelnuts, chopped 2 Tbsp. / 13½ gm slivered almonds 3 Tbsp. / 50 gm cashew, ground 3 Tbsp. / 25 gm toasted sunflower seeds 1½ tsp. / 3 gm Stevia powdered extract 1 cup / 240 ml raw milk 1 cup / 240 ml Greek yogurt ½ cup / 60 gm fresh raspberries ½ cup / 75 gm fresh blueberries ½ cup / 80 gm fresh cherries 1 medium apple peeled, cored, and grated Directions You can combine all the dry ingredients ahead of time and store in an airtight container until ready to serve. Combine the granola mixture with yogurt, milk, fresh berries, and grated apple when ready to serve. 10

11 Comments Healthy fresh apple, berries, dried fruits, oats, seeds, and nuts, with a hint of natural sweetness in this breakfast recipe together save 29 grams of carbohydrates per serving compared to most ready-made blends. Preparation Time: 20 minutes Difficulty Rating: 1 Serving Size: ½ cup Serves: 8 11

12 Slow roasted salmon Ingredients 1 lb. / 450 gm salmon filet, quartered 2 tsp. / 10 ml olive oil Salt and pepper to taste Your favorite seasonings (i.e., dill, garlic, lemon zest, thyme) ⅛ tsp. / ⅔ ml Stevia syrup 1 tsp. / 5 ml chili sauce Directions Preheat your oven to 250 F / 120 C. Grease a baking dish, large enough to hold the fish pieces in a single layer. Lightly coat the salmon meat with olive oil, salt, Stevia, chili sauce, pepper, and other seasonings. Place in the prepared baking dish and roast for about 30 minutes. Cut salmon to serving-sized pieces. Serve the fish with rice (½ cup / 100 gm cooked = 1 carb serving) and a salad of greens (1 cup greens / 240 gm = 1 carb serving; 1 Tbsp. dressing / 15 ml = 1 fat serving). Comments Slow-cooking salmon will reward you with a very moist and soft steak, as it retains its bright color. If you have the time and patience, it is worth the wait. Preparation Time: 10 minutes Cooking Time: 30 minutes Difficulty Rating: 1 12

13 Serving Size: 1 slice Serves: 5 13

14 Beef broccoli stir fry Ingredients 1 lb. / 450 gm boneless round steak, i.e. 85% lean grass-fed, cut into bite size pieces 1 tsp. / 5 ml olive or canola oil 1 Tbsp. / 9 gm sesame seeds ¼ cup / 30 gm whole wheat, arrowroot, rice, or quinoa flour 1¼ cups / 300 ml water ¾ tsp. / 1½ gm powdered Stevia or monkfruit sweetener 2 Tbsp. / 30 ml MSG-free low-sodium soy sauce ¼ tsp. / ½ gm chopped fresh ginger root 1 clove garlic, minced 4 cups / 350 gm chopped fresh broccoli Directions In a small bowl, stir together flour, broth, sweetener, and soy sauce until well-blended. In a large non-stick skillet over high heat, heat oil with sesame seeds. Add beef and stir-fry for 2 to 4 minutes, or until browned. Stir in broth mixture, ginger, garlic, and broccoli. Bring to a boil, then reduce heat. Simmer 5 to 10 minutes, or until sauce thickens. Serve over brown rice or quinoa (½ cup / 100 gm = 1 carb serving). 14

15 Comments A beloved restaurant combination that you can make at home with little time and effort, and a lot of taste. Preparation Time: 15 minutes Cooking Time: 15 minutes Difficulty Rating: 1 Serving Size: 1 cups Serves: 8 15

16 Black bean rice bowl Ingredients ½ cup / 100 gm brown rice, uncooked 4 cups / 960 ml water ½ cup / 100 gm black beans, uncooked ½ small onion, finely chopped 2 tsp. / 10 ml olive oil 1 small hot pepper, seeded and diced 1 small tomato, diced 1 tsp. / 5 ml lime juice Directions To cook the brown rice, boil 2 cups / 480 ml of water with butter in a small pot. Then stir in the brown rice. Close the lid and turn down the heat to low. Cook for approximately 40 minutes. Meanwhile, pour the black beans in another small pot, and add in 2 cups of water. Bring to a boil and lower the heat. Cover and allow to simmer for an hour or until soft and easily mashed with a fork. Heat 1 teaspoon oil in a small saute pan over medium heat, and saute the onions with the hot pepper until the onions are translucent. Transfer the cooked rice into a microwavable bowl, preferably not plastic. Top with black beans, onion, hot pepper, lime juice, and remaining olive oil. Heat it in the microwave for about 6-8 minutes. Serve. Stir together before eating. 16

17 Comments Preparation Time: 10 minutes Cooking Time: 70 minutes Difficulty Rating: 1 Serving Site: 1 cup Serves: 3 17

18 Chicken soup for the gods Ingredients 4 cups / 960 ml chicken stock 1 clove garlic, minced 2 tsp. / 4 gm ginger root, minced Dash of salt 2 Tbsp. / 30 ml avocado oil 1¼ cup / 250 gm brown rice pasta, cooked 1 Chicken breast (8oz / 240g), boiled, drained and cut into bite sized pieces 1 egg, slightly beaten 1 red chili 2 stalks spring onions, minced Directions In large stockpot, bring the chicken stock to a rolling boil. Stir in the garlic and ginger; add salt, avocado oil and the brown rice pasta; lower the heat and let simmer for about 5 minutes. Stir in the chicken, spring onions and chili. Turn the heat off and stir in the beaten egg, whisking briskly for 20 seconds. To serve, scoop a ladle or 2 into serving bowls, and sprinkle with chili and spring onions. Serve immediately. Comments Let the aromatic flavors of the orient bring delight with oriental brown rice pasta and the nutritious chicken meat in this very simple dish. 18

19 Preparation Time: 10 minutes Cooking Time: 15 minutes Difficulty Rating: 1 Serving Size: 1 cup Serves: 8 19

20 Mixed green salad Ingredients 2 cups / 60 gm green leafy vegetables such as raw spinach, aruguka, baby greens, And/or head lettuce such as butter, red leaf, or romaine. 2 medium ripe tomatoes or 12 cherry tomatoes 1 cucumber, peeled or scrubbed 1 bell pepper, green or red, cored 1 large or 8 baby carrots, peeled 1 small white or red onion, outer layers removed 4 large or 8 small radishes, tops removed 1 scallion or green onion ½ cup / 60 gm sunflower sprouts Directions Rinse all of the vegetables thoroughly, and pat dry with paper towels or a clean dish towel. Cut vegetables into bite-sized pieces. Put in 2-quart bowel, and mix. Add lemon juice, flavored vinegar, and/or seasonings (free), with or without olive oil (1 tsp. / 5 ml = 1 fat), or ready-made organic salad dressing (1 Tbsp. / 15 ml dressing = 1 fat), as desired. Other popular toppings include chopped nuts, seeds (1 Tbsp. / 15 ml = ½ protein), cooked beans or whole grains (¼ cup / 30 gm = ½ carb), or canned fish or chicken (1 oz / 30 gm drained = 1 protein). Comments 20

21 Green salad is considered the ultimate in healthy side dishes. It can be prepared in any number of ways, to suit any number of tastes. So let s get started Preparation Time: 10 minutes Difficulty Rating: 1 Serving Size: 1-2 cups Serves:

22 Banana brown butter bread Ingredients 3 oz. / 85 gm almond flour 3 oz. / 85 gm brown rice flour ¾ oz. / 20 gm ground flax meal 1.20 oz. / 35 gm quinoa flour 1 tsp. / 5 gm baking powder 1 tsp. / 2 gm stevia powder 1 tsp. / 2½ gm ground cinnamon 4 ripe bananas 2 eggs ½ cup / 120 ml almond milk ½ cup / 120 gm raw butter, melted 1 tsp. / 5 ml vanilla extract ¾ cup glaze (6 Tbsp. / 90 ml light cream, ¼ tsp. / 1¼ Stevia syrup, dash of cinnamon) Directions Preheat your oven to 355 F / 180 C. Spray a loaf-baking pan with non-stick cooking spray.combine the flours and whisk together with the Stevia, cinnamon, and baking powder in a bowl. In a blender, combine the bananas with the eggs, almond milk, melted butter, and vanilla, and pulse beat to process. Transfer banana-egg mixture to the flour mixture. Transfer the batter to the prepared loaf pan. Place the pan over the center rack of your preheated oven, and bake for about 55 minutes. 22

23 In a small bowl, combine the glaze ingredients and whisk briskly until obtaining the desired consistency. Add a small amount of water if you like a thinner consistency. Drizzle over completely cooled banana bread. Glaze the bread when still hot. Let stand for a few minutes to let the bread cool down a bit before slicing. Comments Of all the quick breads, banana bread reigns supreme. It is the definitely the queen of quick breads. This gluten-free version satiates your cravings for delicious home-baked goodies. Preparation Time: 15 minutes Cooking Time: 55 minutes Difficulty Rating: 1 Serving size: 1 slice Serves: 12 23

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