Diabetes Destroyed

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Table of Contents
Introduction............................................................................................................................................. 5
Chapter 1: Diabetics’ Struggles Equal The Labors of Hercules ................................................................ 9
Chapter 2: The Truths About Diabetes .................................................................................................. 17

Truth 1) Your Doctor is NOT Your Best Friend ......................................................................... 17
Truth 2) Diabetes is a Killer Disease ............................................................................................ 20
Truth 3) Diabetes is Costly ............................................................................................................ 23
Truth 4) Diabetes Can Affect Anyone ......................................................................................... 25
Truth 5) You Can Live for Long Despite Being Diagnosed with Diabetes ............................ 27
Truth 6) Consuming Sugar Excessively Does Not Cause Diabetes ........................................ 29
Truth 7) Special Diabetic Foods Should Be Eaten Moderately ................................................ 30
Truth 8) You Can Eat Fruits Despite Your Diabetes ................................................................. 32
Truth 9) Obesity Will Not Lead to Diabetes ............................................................................... 34
Truth 10) You Do Not Need Insulin ............................................................................................ 34
Chapter 3: You Are Not Alone; Live Surprises All .................................................................................. 37

John’s Story ..................................................................................................................................... 37
Tracy’s Story ................................................................................................................................... 39
Lily’s Story ...................................................................................................................................... 41
Chapter 4: Fighting FFAs to Finally Become Free from Diabetes .......................................................... 45

Chapter 5: What Your Doctor Prescribes vs. What You Should Be Using.............................................. 50
The Truth Behind Anti-Diabetic Medicines ............................................................................... 51

What You Should Be On for Diabetes ......................................................................................... 54
All About Niacin .......................................................................................................................... 54

All About Tryptophan .................................................................................................................. 57
All About Vitamin C .................................................................................................................... 59
All About B-Group Vitamin ......................................................................................................... 61
Chapter 5: The 28-Day Protocol ............................................................................................................ 64

Rules You Should Comply With .................................................................................................. 64
The 28-Day Protocol ...................................................................................................................... 64

Chapter 6: Three Additional Secrets to Beat Diabetes .......................................................................... 72
Embrace Optimism ........................................................................................................................ 72
Develop Good Stamina ................................................................................................................. 75
Eat Healthy At All Times .............................................................................................................. 77

Chapter 7: Recipes to Spice Things up a Little ....................................................................................... 79
Breakfast Recipes............................................................................................................................ 79
#1) Egg and Vegetable Muffins .................................................................................................... 79
#2) Zucchini and Swiss Pie .......................................................................................................... 80
#3) English Muffin Breakfast Pizza .............................................................................................. 81
#4) Mushroom Omelet .................................................................................................................. 82
#5) Apple Berry Oatmeal .............................................................................................................. 83
#6) Hash Brown Potato Cakes ...................................................................................................... 84
#7) Breakfast Burrito .................................................................................................................... 84
#8) Banana Yogurt Pancakes ........................................................................................................ 85
#9) Bacon, Quinoa and Vegetable Quiche .................................................................................... 86
#10) Cranberry Scones.................................................................................................................. 87
Lunch Recipes ................................................................................................................................. 89
#1) Herb-Crusted Halibut............................................................................................................. 89
#2) Roasted Turkey with Mushroom Gravy ................................................................................. 90

#3) Asparagus Chef Salad ............................................................................................................. 91
#4) Chicken Chutney Wraps ......................................................................................................... 92

#5) Penne Arrabbiata .................................................................................................................... 92
#6) Asian Soup with Shredded Chicken and Rice......................................................................... 93

#7) Chicken Corn Skillet ............................................................................................................... 94
#8) Alarm Chili ............................................................................................................................. 95
#9) Mediterranean Chicken Stew ................................................................................................. 96
#10) Chinese Chicken Spring Rolls .............................................................................................. 97
Dinner Recipes................................................................................................................................ 98
#1) Tuna Burger ........................................................................................................................... 98
#2) Quick Chicken Creole ............................................................................................................. 99

#3) Pork and Tofu Stir Fry ......................................................................................................... 100
#4) Pot Roast in Red Wine ......................................................................................................... 101

#5) Grilled Shrimp Tacos ............................................................................................................ 102
#6) Creamy Chicken Apple Salad ............................................................................................... 104
#7) Butternut Squash Stew with Chickpeas ................................................................................ 105
#8) Meat Mushroom Pub Pies .................................................................................................... 106
#9) Barley Mushroom and Herb Risotto..................................................................................... 107

#10) Chicken and Dumplings ..................................................................................................... 108
Dessert Recipes ............................................................................................................................. 110
#1) Strawberry Shortcake ........................................................................................................... 110
#2) Chocolate Pudding ................................................................................................................ 111
#3) Apple Crumb Cake................................................................................................................ 112
#4) Frozen Yogurt Pops .............................................................................................................. 113
#5) Creamy Cheesecake with Fresh Raspberries ......................................................................... 114
Drink Recipes................................................................................................................................ 115
#1) Low Carb Sangria ................................................................................................................. 115

#2) Peach Smoothie ..................................................................................................................... 116
#3) Fresh Fruit Slush .................................................................................................................. 116

#4) Cherry, Blueberry and Banana Smoothie ............................................................................. 117
#5) Mulled Cranberry Punch ..................................................................................................... 117

Conclusion ........................................................................................................................................... 119
“To eat is a necessity, but to
eat intelligently is an art!”
François de la Rochefoucauld
(1613 – 1680, writer)
Introduction
It is scary how a disorder like diabetes can affect the lives of its sufferers or even put
them at risk. What is even scarier is the fact that the disease is so common that many
people may already be suffering from it, but are still undiagnosed. If you are a diabetic
or are at the risk of developing this disease, rest assured that you are not alone.
However, it is about time that you understand what you are up against.
First off, you need to be formally introduced to diabetes. Even if you had been
diagnosed with this disease, chances are that you were too shocked to ask your
physician about it. Even if you had already expected it, your doctor may have
concentrated more on how to make your life easier despite the disease rather than
explain it. So, what is diabetes?
Diabetes, or diabetes mellitus, is a
group of metabolic diseases that are
characterized by high glucose
(blood sugar) levels. The increase
may be caused by defects in insulin
secretion, its action, or even both.
Produced by the pancreas, insulin is
a hormone that lowers the blood
glucose level. Usually, your body’s
glucose levels increase after
consuming food or due to stress. This prompts the pancreas to release insulin in your
blood to lower the glucose and re-balance the body.
Due to diabetes, insulin may be absent, insufficient or incapable of lowering
glucose levels due to the body’s resistance to the hormone. This leads to
hyperglycemia (extremely high blood sugar), which can cause a number of diseases
such as cardiovascular
diseases or lead to severe
consequences like amputation
or coma.
Based on the amount of insulin
in the body, physicians
diagnose diabetes in sufferers
and determine its type. There
are three main types of diabetes: Diabetes Type I, Diabetes Type II, and Gestational
Diabetes. The first two are the most prominent since gestational diabetes occurs
during pregnancy and can end after it if the mother-to-be takes measures to control
her glucose levels.
In the case of diabetes type
I, which is known as
insulin dependent
diabetes mellitus (IDDM)
or juvenile onset diabetes
mellitus, the pancreas
cannot produce insulin.
Studies showed the
presence of abnormal
antibodies, indicating that the body attacks itself due to an autoimmune reaction. As
a result, type I diabetics rely on insulin medication to control their blood sugar.
However, individuals diagnosed with this type only comprise 10% of the diabetic
population whereas the remaining percentage consists of type II sufferers.
In type II diabetes, which is was known as non-insulin dependent diabetes mellitus
(NIDDM) or adult onset diabetes mellitus (AODM), the body produces insulin.
However, the production may be inadequate or beyond the body’s needs. In the
latter case, the body’s cells, especially fat and muscle cells, become less sensitive to
insulin and eventually do not react. This means that the body’s high glucose levels
will remain high despite the abundance of insulin.
For years, diabetes type II was considered the direct result of poor eating habits,
obesity, and the lack of exercise. However, scientists have come up with a new theory:
the main culprit for diabetes type II is FFAs.
Free Fatty Acids (FFAs) are fatty acids that occur freely and are released when
triglycerides are hydrolyzed within the adipose tissue. The main purpose of FFAs
is providing energy to many of the body’s organs. They can also be converted into
ketone bodies by the liver.
Unfortunately, an increase in the amount of these fatty acids can affect insulin
signaling and glucose transport. Insulin resistance is also possible due to
inflammation and oxidative stress. By binding to the body’s receptors, FFAs can
hinder the metabolism of glucose.
However, as dire as that may sound, this information gives ample hope to diabetes II
sufferers. If you can reduce the levels of FFAs in your blood, you can actually cure
your diabetes and enjoy life to the fullest without worrying about the other
symptoms and diseases that accompany this condition.
This book is the magic drug you have always sought to make your diabetes go away.
Through the 28-day protocol detailed in the following pages, you will easily be able
to lower your FFA levels and say goodbye to your anti-diabetes medicines. Adding to
this remedy’s appeal is the fact that it is natural and very effective in achieving the
results you have dreamed of. If these two characteristics still did not win you over,
here is another advantage of the 28-day protocol: it is very cost effective. You do not
have to worry about spending hundreds beyond your budget; the edibles provided in
the book can actually be found in any grocery store and at pocket-friendly costs.
However, before you read any further, you need to promise to comply with one rule:
pay close attention to the precise steps detailed in this book.
Keep an open mind and cheer up. Yes, your diabetes diagnosis has ruined your life; it
kept you away from things you love, activities you enjoy doing, and maybe even
created distance between you and your loved ones. However, the recommendations
in this book will solve all that in less than three weeks. With nothing to lose, especially
due to the natural and inexpensive nature of this cure, simply cheer up and get ready
for your new diabetes-free life.
Just one last thing before you set on your journey to beat
diabetes and enjoy a healthy life without it breathing down
your neck: the following chapters will have the Attention
Button you see on the right. This button is usually
accompanied by a quick recap of the chapter and its
important teachings. This way, you can check your
understanding of the topic one last time before moving forth to the next chapter.
Chapter 1: Diabetics’ Struggles Equal The Labors of Hercules
According to the World Health Organization (WHO), diabetes is becoming an
emerging global epidemic. The organization’s fact file on the disease states that 37
million people across the globe have this problem. Even more terrifying is the fact
that diabetes will continue to grow at a quick pace, making it the seventh leading cause
of death by 2030 according to WHO. This means a 50% increase in diabetes-caused
deaths in the next 10 years.
Zoning on the United States, the American Diabetes Association’s National Diabetes
Statistics Report of 2014 produced the following statistics:
9.3% of the population (29.1 million individuals) were diagnosed with diabetics
in 2012. This marks a 1% increase (3.3 million individuals) since 2010.
Of the 29.1 million diabetics in the United States, 21 million were diagnosed
whereas 8.1 were not. The number of undiagnosed Americans has risen from 7
million individuals estimated in 2010.
The percentage of diagnosed and undiagnosed seniors with diabetes remains
high at 25.9% (11.8 million individuals).
The number of new cases of diabetes decreased to 1.7 million new diagnosis
after reaching 1.9 million in 2010.
In 2012, 86 million individuals aged 20 or older were diagnosed with
prediabetes, which is a condition where blood sugar is higher than normal, but
below those required for a diagnosis of diabetes. It may, however, lead to
diabetes type II and increase the risk of heart disease and stroke. Sadly, the 2012
numbers indicate a rise in prediabetes, which was 79 million in 2010.
In both 2010 and 2012, diabetes is the seventh top cause of death in the United
States. In 2010 alone, 69,071 deaths were directly caused by the disease while
234,051 listed diabetes as a contributing cause of death.
Approximately 0.25% of Americans under 20 years, or 208,000 individuals,
have been diagnosed with diabetes. Previously, between 2008 and 2009,
adolescents with type I were around 18,436, while type II diabetics were
estimated at 5,089.
The statistics and map above come to prove that diabetes is quite prevalent.
Regardless, you are only human. If you belong to the diabetic population, one of the
first questions you asked yourself post diagnosis was ‘Why Me?’
To many, diabetes is a slow death sentence, a punishment of sorts. However, before
guilt, anger and all the negative emotions boiling beneath the surface push you off the
brink of depression, ask yourself: Did you do something wrong to deserve a
punishment? Are you guilty of something? Surely there is not a reason for such a
severe punishment.
Like you, diagnosed diabetics are regular people with loved ones whom they care for.
They want to lead a normal, decent life which they can enjoy and share with their
better halves and families. To them, the ability to shop, carry out daily chores, and be
there for important moments, especially those which revolve around their children
and grandchildren, are things they want to do, but cannot because of the risks which
accompany diabetes.
While carrying out your favorite activities may be difficult with the burden of diabetes
weighing you down, you need to remember that you are not being punished. Why
would you when you are not guilty of anything? Question is: Why are you suffering?
Pastor Peter Marshall said it best: “When we long
for life without difficulties, remind us that oaks
grow strong in contrary winds and diamonds are
made under pressure.” And who can be stronger
than a hero? By fighting to live each day despite
the risks and conditions linked to diabetes, which
include, but are not limited to diabetic foot, heart
disease and blood pressure, you prove your strength throughout. Your efforts are not
very different from the Labors of Hercules.
According to Greek mythology, the goddess Hera hated Hercules and wanted to cause
trouble in his life. Using her powers, she drove him to a confused and angry state,
which resulted in him killing his wife and children. After recovering from his
temporary insanity, he prayed to Apollo for guidance.
Through an oracle, he was instructed to serve Eurystheus for twelve years as a
punishment for his actions.
As part of his sentence, Hercules had to carry out twelve Labors, or feats that are
considered impossible:
1. Killing the Nemean Lion – Eurystheus instructed Hercules to slay the
Nemean Lion and retrieve its skin. This was an impossible feat as the lion was
the child of Typhon and Echidna and had a very thick skin that could not be
penetrated by weapons. When his own bow and arrow, club and bronze
sword failed, Hercules wrestled the lion and killed it. However, he was not
able to skin the lion until Athena disguised as an old crone inspired him to
use the creature’s claws for the task.
2. Destroying the Lernaean Hydra – The Hydra was a sea creature with
numerous heads and a poisonous breath. Despite covering his mouth and
nose, he was unable to slay it with his sickle since each head he cut was
replaced with two more. His nephew Iolaus, who may have been inspired by
Athena, came up with the idea of burning the neck stumps to prevent the
growth of new heads. Unfortunately, Eurystheus did not count this labor
towards the ten labors he had set for Hercules.
3. Capturing the Ceryneian Hind – To ensure that Hercules would not survive
this time, Eurystheus spent more time thinking of a third task. Realizing that
Hercules could kill most beasts, he was told to capture the last Ceryneian
Hind, a type of scorpion that could outrun arrows. After being chased for a
year by Hercules, the Hind could run no longer and was captured. However,
Eurystheus knew that Artemis would grow angry at him for desecrating her
sacred animal. When the goddess and her twin Apollo encountered Hercules
on his way back, he begged her forgiveness and promised to return it. When
he discovered that Eurystheus planned to keep the creature in his menagerie,
he agreed to hand it over only if the king took it from him. As the king did
not have Hercules’ skill, the hind sprinted away once he let go of it.
4. Trapping the Erymanthian Boar – On his way to trap the boar, he visited the
kind centaur Pholus. There, he came across Chiron who told him to catch the
boar by driving it into thick snow. Eurystheus was so scared of the boar that
he hid and begged Hercules to release the beast somewhere safe.
5. Cleaning the Augean Stables – Hercules was told to clean the stables in one
day. This labor was meant to degrade him after he proved his heroism. In
addition, the amount of filth was quite large considering the fact that the
stable had never been cleaned. However, he succeeded by re-routing the
rivers Alpheus and Peneus to clean the stables.
6. Killing the Stymphalian Birds – Pets to Ares, stymphalian birds are man-
eating birds. When they fled a pack of wolves to Lake Stymphalia, they
quickly took over the countryside and destroyed the crops and fruit trees.
Athena and Hephaestus assisted Hercules by creating bronze clappers to
scare the birds, allowing Hercules to shoot them with his arrows. The birds
that did survive never returned to Greece.
7. Capturing the Cretan Bull – Hercules was told to head to Crete to take the
bull away since it had been destroying the land. After strangling the bull and
bringing it back to Athens, Eurystheus planned to sacrifice it to Hera.
However, the goddess refused the offering because it was proof of Hercules’
glory, prompting the king to release it into Marathon.
8. Stealing the Mares of Diomedes – Hercules was told to round the mares and
steal them. However, he did not know that the mares ate human flesh and
ended up losing his male lover Abderus. Eating made the mares calmer
though, allowing him to bind their mouths and take them home.
9. Stealing the Girdle of Hippolyta – At the request of Eurystheus’ daughter,
Admete, he went to retrieve Hippolyta’s girdle. Impressed by his muscles and
the skin of the lion he slayed during his first labor, she handed over the object
he sought.
10. Herding the Cattle of Geryon – Hercules was ordered to obtain the Cattle of
Geryon. He used a golden cup given by Helios for his courage to cross the sea
and reach Erytheia. After killing the two-headed watchdog Orthrus, a
herdsman and Geryon, he herded the cattle back. However, Hera sent a
gadfly to bite the cattle and scatter it. He did manage to retrieve them a year
later. Hera then sent a flood which raised the level of the river so that Hercules
could no longer cross the river. He did manage to make the water shallow by
piling stones and got them to safety where they were sacrificed by Eurystheus
to Hera.
11. Fetching the Apples of Hesperides – To compensate for the labors Hercules
was aided or paid, Eurystheus was given two extra labors. The first of these
was to steal apples from Hesperides’ garden. First, Hercules captured Nereus,
the sea god, to find out the garden’s location. He then tricked Atlas by offering
to hold the heavens for a while as he got him some golden apples. When Atlas
refused to take the heavens, Hercules tricked him again to hold them while
he fixed his cloak. Once relieved from his burden, he walked away.
12. Capturing Cerberus – Hercules was finally told to capture Cerberus from
Hades, the god of the dead and the ruler of the Underworld. To make his way
through and out of the underworld alive, he had to be initiated into the
Eleusinian Mysteries. Athena and Hermes later helped him to traverse the
entrance. Once inside, he went to the throne of Hades and Persephone to
request their permission to take the hound. After wrestling Cerberus into
submission and dragging it out of hell, he brought it to the palace and
managed to scare the king into a large storage jar.
After this small interlude and literary relief from everything about diabetes, you must
be wondering the purpose of what you read. True, Hercules and his labors are a myth
and diabetes is your reality. However, if he can fight against so many beasts, you
can easily control your diabetes and eventually vanquish it once and for all. The
fact that you are reading these lines shows that you have been fighting for your life
and trying your best to survive this deadly disease.
Luckily, this book is there to guide you. Consider the words you read as the
sympathetic deities Hermes and Athena which assisted Hercules during the twelve
labors. Therefore, trust the information in the following chapters and you will
definitely be on your way to a diabetes-free you.
The aim of this chapter was to prove that you are not alone.
There are millions of people across the world and even in
the United States who share the same disease and suffer as
much as, if not more than, you. However, rather than
wallowing in self-pity and questioning yourself and The
Powers That Be about why you have been “punished” with
this disease, consider this a challenge that only someone with your heroic abilities
can actually complete. Just like Hercules, you have been burdened with a problem,
but you are no less a hero than he was. So be prepared and the beasts you face due
to the disease will be slain once and for all.
Chapter 2: The Truths About Diabetes
As eager as you may be about the idea of finally getting rid of diabetes, especially in
such an easy way that does not entail numerous pills and painful injections, there are
a few records which need to be set straight before you can move on and start your
new life.
Truth 1) Your Doctor is NOT Your Best Friend

The first truth you should discover is regarding the role of your doctor. Over the past
few years, doctors have become a valuable source of health care information.
According to an infographic by Kantar Media Healthcare Research Insights, half of all
adults say that they would always follow their doctors’ instructions. To be exact, 72%
of adults believe doctors are the best source for health care information while 64%
value their friends, spouses, or other relatives’ opinions more. 33% of these adults are
also more likely to pay extra for medicines that are not covered by their health
insurance if their physicians recommend them.
Yes, doctors are smart and have a privileged status in the society, which drives people
to consider their advice and rely on their know-how to stay alive. However, you need
to understand that health care has become more of a business, which means that the
sector’s members will be concerned about making money. If you are shaking your
head in disbelief, remember the headlines announcing how hospitals are rejecting
Medicare patients since they are less profitable.
Even the most compassionate of doctors may not be able to fight the system currently
controlled by the pharmaceutical industry. Big Pharma companies aim at selling more
drugs to make millions of dollars. Therefore, if their researchers end up discovering
natural cures for chronic diseases such as arthritis, they are bound to lose a lot of
money. This is the Coming back to the medical system, doctors are highly dependent
on the pharmaceutical sector. Big Pharma has been quite generous to the health care
system, financing courses and sponsoring doctors’ associations. Even new
physicians are being inducted into the system while still in medical school. To prove
this point, the Centers for Medicare and
Medicaid Services released data on the
payments doctors and teaching hospitals
received from drug companies.
According to the September 2014 reports
released as part of the Open Payments
Program, 4.4 million payments have been
made to 546,000 doctors and 1,360 teaching
hospitals between August and December of
2013. Comprising speaking fees and
consulting fees among others, the payments
came up to $3.5 billion. This comes to prove
that pharmaceutical companies have the
power to affect doctors’ decisions about their patients.
While these financial relationships do not indicate wrongdoing, they may represent a
conflict of interest since the data does not show which are beneficial. In addition, the
data is incomplete because it only details the transactions taking place in the last five
months of 2013. So if your doctor had been paid before that, the payment they received
would not show up. Finally, 199,000 payments for drugs yet to be approved by the
FDA were excluded beforehand. Additional 9,000 records were withheld since the
information they contained was disputed.
Despite the large number of physicians on
Big Pharma’s payroll, there are some doctors
and researchers who are thinking out of the
box and trying to find alternative methods to
cure different diseases. However, their
research requires hefty sums they do not
have. In addition, if the studies conducted
end up discovering something that would
not profit pharmaceutical companies,
funding may be difficult. Eventually, they
may give up and rely on pharmaceutical conglomerates to financially support them
while they prescribe their patients whatever drugs their “employers” want them to.
However, it is important to remember that these drugs are chemical compounds,
which is something alien for the body. As a result, the liver and kidneys end up
suffering since they have to ingest whatever you put into your body and keep you
up and alive. This is why natural solutions courtesy of Mother Nature are becoming
the next best thing. Now that does not mean that eating ginseng or some other root
will cure any disease, let alone diabetes; all this book and its humble author requests
is that you keep an open mind and be ready to understand that nature has been able
to help most of the ancient populations overcome numerous ailments, so why not
now?
Truth 2) Diabetes is a Killer Disease
Most people diagnosed with
diabetes type II are under the
impression that they are not up
against a killer disease. Even two-
time Oscar winner Tom Hanks
who announced that he had the
disease in 2013 told David
Letterman, “…and Type 2 diabetes
is not going to kill me.” However,
they and Mr. Hanks are very
wrong.
First, let us crunch the numbers.
According to the International
Diabetes Federation’s latest reports, the diagram on the right indicates the numbers of
diabetics in the ten top countries with this disease.
On the other hand, the table below indicates the number of deaths due to diabetes in
each of these countries.
No.
1
Country
China
Death Rate Due to Diabetes
13.4%
2
3
India
U.S.A.
23.8%
15.2%
4
5
Brazil
Russian Federation
37.7%
4.8%
6 Mexico 83.8%
7 Indonesia 29.5%
8
9
Germany
Egypt
11.1%
23.6%
10 Japan 4.5%
While the highest percentages are in third world countries, the fact that first world
countries like the U.S. have a two-digit percentage is alarming, especially since there
is no end to the amount of public awareness programs that promote the need to fight
diabetes.
Now that you know that diabetes actually kills, you may be wondering how it does
that. Basically, diabetes affects different organs in your body, mainly the following:
Heart and Blood Vessels – Diseases that affect the heart and blood vessels are
the most common complications diabetics face when their glucose levels are
uncontrolled. In 2004, 68% of Americans aged 65 or older died due to this
disease with stroke being the direct cause of death in 16%. Studies also show
that adults suffering from diabetes are two to four times more likely to develop
heart disease or stroke than those without diabetes.
Eyes – Diabetes has become the top cause of blindness in the United States,
especially in Americans aged between 20 and 74. Some of the eye disorders
which can cause blindness if not addressed are glaucoma and cataracts.
Luckily, regular eye exams and treating diabetes on time is bound to reduce
this problem by 90%.
Kidney – In 2008, 44% of the new cases diagnosed with kidney failure in adults
were caused by diabetes. Basically, higher glucose levels in the blood make the
kidney work overtime, forcing it to filter too much blood. After many years, the
kidney’s filters start malfunctioning. They start to leak and important proteins
end up being lost in the urine. If diagnosed early, kidney disease may be treated
and stopped from getting worse. If not, stress of overwork causes the kidney to
lose its filtering ability, allowing waste products to pile up in your blood and
ultimately causing the kidneys to fail. As failure is a very serious disease, the
only treatments available are kidney transplants or dialysis for a very long
time.
The Nerves – Diabetic neuropathies is a collection of disorders that affects the
nerves due to diabetes and can spread throughout the body with time. While
some people do suffer from any symptoms, some individuals experience pain,
tingling or numbness in their limbs. Eventually, the issue reaches every organ
system, including the digestive tract and sex organs. Even worse is the fact that
nerve damage and/or poor blood flow to the legs and feet may lead to damage
and ultimately amputations. Over 60% of the leg and foot amputations
recorded in the United States were related to diabetes rather than an injury.
In severe cases, nerve damage may require amputation or organ replacement.
However, chances of the latter are slim as donor boards do not believe that
diabetes patients may survive and eventually decide against granting the
donation.
Teeth – Uncontrolled diabetes will affect your teeth and gums. You are more
likely to develop infections that may even reach the bones holding your teeth
in place. Many people end up experiencing excruciating pain since the blood
supply to the mouth decreases. In addition, since diabetics are prone to produce
less saliva, which explains your dry mouth at times, tooth-decaying bacteria
and plaque are very likely.
Physical effects aside, diabetes type II has been responsible for depression,
indirectly causing a large number of suicides. While depression has spread wide
across the United States affecting over 9% of adults, 11-15% people with type II
diabetes are bound to develop this mental illness. Professor Wayne Katon, MD., vice
chairman of the psychiatry and behavioral sciences department at the University of
Washington, led a team to study the connection between a higher death rate in
depressed individuals and this type of diabetes. While some of the deaths were
attributed to biological causes, many were due to behavioral issues like being
physically inactive or not taking medication on time.
Studying the effects of depression on 4,100 type II diabetics, 500 patients had major
depression (at least five depression symptoms for most of two weeks) and 354 had
minor depression (at least two to four symptoms for two weeks). Over the period of
three years, 13% (48 patients) of those with minor depression and 12% (59) of those
with major depression died.
Now some of these deaths were caused by biological reasons, many of them were due
to behavioral changes like lack of activity or refusal to take the medicine. Combining
mental issues with the physical problems targeting diabetes, each of these issues is
bound to directly or indirectly affect your quality of life and put your life in danger.
For example, studies have shown that dental plaque could bring on early cancer.
Researchers from Karolinska Institute and the University of Helsinki published their
study in the British Medical Journal Open, proving that 80% of individuals with
plaque are more likely to die of cancer within 24 years. 4.2% of the test subjects who
died had a higher amount of dental plaque, allowing scientists to make the connection.
Therefore, always keep in mind that diabetes can kill you, but only if you succumb to
it and forgo all efforts to keep your glucose levels within a healthy range.
Truth 3) Diabetes is Costly

Newly diagnosed diabetics and
their caregivers are under the
impression that their disease will
not affect their budgets. This is
because of a myth that claims that
the cost of diabetes medicines and
insulin is not very high.
However, according to a March 2013 report released by the American Diabetes
Association, the costs of diagnosed diabetes are on the rise. While the amount was
$174 billion in 2007, it became $245 billion in 2012, which marks a 41% increase in just
five years. So how do you come in the picture?
Your medical expenses are the main costs you will be facing as a diabetic:
Inpatient care (43% of your medical costs)
Prescription medicines for the complications of diabetes (18%)
Anti-diabetic medicines and supplies (12%)
Doctor office visits (9%)
Residential facility stays (8%)
On average, Americans incur $13,700 per year in medical costs, of which $7,900 is
caused by diabetes. Diabetics also have 2.3 times more medical expenses than those
who are not suffering from this disease.
Medical expenses aside, lost production comes with its costs, i.e. indirect costs.
Because of their inability to continue working or carrying out your tasks effectively,
diabetics may suffer from loss of productivity. In addition to affecting the economy, it
would make your earnings suffer. Just to give you an idea on the indirect costs you
may incur, here are the top ones currently affecting the economy:
Increased absenteeism
Lower productivity at work or home
Inability to work due to a disease-related disability
Loss of productive capacity because of early mortality
Now while the American Diabetes Association focuses on the direct and indirect costs
of diabetes, the World Health Organization also takes into consideration intangible
costs, which are factors that decrease quality of life such as pain and anxiety. Because
of your condition, you may have had to give up different activities or suffered
discrimination at the workplace. Your personal relationships, ability to indulge in
leisure activities and mobility may have also been negatively influenced since insulin
injection and self-monitoring are uncomfortable, time-consuming and downright
inconvenient.
As you can see, the costs of diabetes will definitely set you back financially. Even if
you are part of a program such as Medicare, you may not be fully covered and you
would still need to pay more. For instance, Part B of Medicare entitles diabetics who
use insulin to get up to 300 strips and 300 lancets every three months. On the other
hand, those who have not been prescribed insulin shots may get 100 test strips and
100 lancets for the same time duration.
Now, your physician may help you get additional strips and lancets if they tell your
Medicare provider that these supplies are “medically necessary”, which is a term that
indicates your need for these supplies for diagnosing or treating your medical
condition, but only as long as they met standards of medical practice. In other words,
you will need to show proof of how often you test yourself, which is an additional
cause of stress you could do without.
Because of the additional costs you will incur, it is vital that you beat diabetes. Luckily,
the fact that you are reading this book means that you are much closer to getting there
and saving your money for your own old age or for your loved ones after you.
Truth 4) Diabetes Can Affect Anyone
For decades, people believed diabetes to be an old man’s disease. For starters, being
over 45 increases the risk of developing diabetes type II. In addition, diseases which
accompany diabetes like hypertension usually affect the elderly. However, diabetes
has proven that it can target all ages. In fact, the National Diabetes Fact Sheet 2005
indicates that diabetes type II in children may be rare, but it is a growing concern,
especially in high-risk ethnic groups like Hispanics and Native Americans. That aside,
adults over 30 tend to develop this disease; those who manage to avoid this disease
till the age of 45 are bound to develop it depending on their genes.
For more evidence on the prevalence of diabetes type II in the United States, take a
look at the following numbers from the Centers for Disease Control and Prevention’s
Fact Sheet 2011:
In 2010, 1.9 million newly diagnosed diabetics were aged 20 years or older.
About 215,000 individuals under 20 years had diabetes type I or type II by the
same year.
Americans aged 65 years and older comprised 26.9% of the diabetic population,
which translates to 10.9 million people.
True, the CDC did find that diabetes was greater among older individuals, about
26.9% for those 65 years or older. However, the 10.9 million people diagnosed with
this disease are just part of a larger picture. Therefore, you should not have been
surprised by your diagnosis just because you have not reached your mid-life stage.
Just remind yourself that this is part of your labors and you have a lot ahead until
you manage to prove the hero within and allow him out.
Truth 5) You Can Live for Long Despite Being Diagnosed with Diabetes
Reading the heading of this section, you may be shaking your head in disbelief, which
is understandable considering that everything that you have read so far probably
scared you. However, as high as the rate of deaths due to diabetes may be, you do not
necessarily have to be part of the statistics.
As you can see from the chart below, diabetes in different countries has started
decreasing over the years. True, the United States has fluctuated a lot over the past
few years, but that is mainly because of the lack of activity plaguing the citizens of the
country.
To survive diabetes, you need to remember two facts:
1. You should religiously follow the instructions in the 28-day protocol this book
highlights!
2. You are a hero; keep reminding yourself that you are going through labors in order to
fully enjoy your life and free yourself from the hold of a deadly disease!
However, since you still have a few chapters between you and the solution to all
your problems, you need to do a few things on the side to ensure that the disease
does not hinder you from finally curing yourself.
Take Ownership of Your Diabetes – You need to stop resisting the fact that
you are suffering from diabetes. As harsh as this may sound, you need to snap
out of it and accept the labors you have ahead of you. Embrace the fact that
you have diabetes, just like Hercules accepted his mistake and decided to
serve Eurystheus.
True, you made no mistake and this is no punishment, but you need to stop
fighting against what you are going through. What this means is that you
should speak with your physician and your health care provider to get as
much information as possible and receive the right medication until you are
finally healed through the book’s protocol.
Prepare to Defend Yourself – You need to be prepared for anything. Even if
you have been diagnosed recently, chances are that you may suffer from the
consequences of this disease very quickly, depending on how long you had
the disease in the first place. Therefore, rather than reaching a point where
diabetes wreaks havoc on your whole system, make sure that you can actually
avoid becoming a slave to the whole disease.
Keep Motivating Yourself – Do not limit yourself just because you are facing
numerous hurdles. You should be able to challenge yourself to live the life
you want even though you may feel like you cannot do so. Sure, things may
end up going wrong. However, educating yourself on diabetes and how to
limit its effects will allow you to be ready for whatever life throws your way.
With these points in mind, you can easily avoid becoming a victim of your condition
and enjoy your life to the fullest. You can even push the limits and survive beyond
what your doctor has expected. However, again, you do not have to worry for long
as the following chapters will get you through and finally enable you to reverse your
condition.
Truth 6) Consuming Sugar Excessively Does Not Cause Diabetes
Diabetes type II is connected to high levels of sugar in the blood, which explains why
many believe that eating too much sugar may cause this disease. However, if things
were that simple, a lot of things would have been easier in this life. Truthfully,
sweetened foods can increase the risk of diabetes, but it is not necessarily enough to
cause the disease alone.
First off, you should understand
that the sugars in food
necessary for the body. Known as

are
simple carbohydrates, they are
available in different forms, such as
lactose in milk and fructose in fruits.
If you consume a balanced diet of these, you will get all their benefits.
However, the problem with sugar is that it has become a main component in
everything people eat, starting from breakfast cereal to packaged meals and all the
way to snacks. With too much sugar in your body, it tends to react in an unfavorable
way. Some of the consequences of having too much sugar in the body are weight gain,
mood swings and heart disease.
Research shows that a diet filled with high amounts of sugar is bound to increase
your risk of diabetes. The Harvard School of Publish Health discovered that adding
just one serving of a sweetened drink every day will increase your risk of developing
diabetes by 15%. Calories from both carbohydrates and fats will also contribute to
causing diabetes.
Of all the sugars that could lead to diabetes, high-fructose corn syrup (HFCS) is the
most dangerous. Since it is cheaper than most, it is the most commonly used
sweetener in processed food. So what makes this dangerous? HFCS act like table
sugar, causing the blood sugar to spike while increasing your weight steadily. Now
this does not absolve other types of sugar in any way. Added sweeteners of all kinds
have the same effect on the body, i.e. a bad effect. One study showed that drinking
three sweetened drinks each day over a period of 10 weeks caused a 4-pound weight
gain and an additional inch to the waistline. Even worse, consuming sweeteners,
especially fructose, decreased insulin sensitivity and ultimately increased sugar levels.
As you know by now, both of these are the leading causes of diabetes.
So, it is not consuming too much sugar that will cause diabetes. Having too much
of the bad sugars and for too long will. However, you need to keep in mind that
consuming too much fat will have the same effect on your body. Since eating such
things will contribute to the free fatty acid content in your body, you can expect
your risk of developing diabetes to increase. Similarly, your family history and lack
of movement will increase your risk of diabetes type II as long as you keep consuming
large amounts of sugar.
To sum this whole truth up, monitor your sugar intake rather than eliminating it from
your diet altogether. This will allow you to indulge in a sweet treat from time to time
without affecting your body or developing diabetes. This is especially true if you are
at the risk of developing this disease.
Truth 7) Special Diabetic Foods Should Be Eaten Moderately
It is not uncommon to see diabetics binging on special foods just because they were
advertised as diabetes-friendly or sugar-free. However, whoever said that diabetics
should only consume special foods is definitely wrong. According to the American
Diabetes Association, individuals suffering from this disease should consume a
healthy diet, which is the association’s recommendation for everyone including
healthy people. The organization defines a “healthy diet” to be one low in saturated
and trans fats, low in both salt and sugar, and based on lean protein as well as whole
grains, non-starchy vegetables, healthy fats and fruit. Unlike the edibles labelled as
diabetic food, the contents of this diet will promise special benefit and keep your blood
glucose levels under control. On the other hand, diabetic food will cost you hundreds
of dollars each month only to provide no benefit and to create a laxative effect if
they contain sugar alcohols.
The idea of controlling your intake of those special sugar-free treats sounds
frustrating, especially since you will be burying your sweet tooth or bidding farewell
to some of your favorite delicacies. However, it is for the best, considering that
diabetes can kill you if you are not too careful. In addition, you will be safe from the
chemicals which these edibles contain, preventing diseases like cancer from being
added to your list of worries.
Still, you can indulge in a sweet delicacy once in a while. According to the American
Diabetes Association, sweets and chocolates can easily be part of a healthy meal plan
as long as they are complemented by exercise. In addition, you need to consume them
in small portions to avoid spiking your blood’s glucose levels. Better yet, save them
for special occasions so that you can keep your focus on eating healthy and staying
that way.
Hopefully, you will stick to the 28-day plan this book details and stop extensively
limiting yourself. Until then, though, you should stick to the rules of diabetes, i.e.
eating healthy and getting ample exercise. If you are still fuzzy about what to eat, the
following table will help you.
Truth 8) You Can Eat Fruits Despite Your Diabetes
After reading the seventh truth about diabetes, chances are that you know that eating
fruits is not really going to be a major issue. In fact, fruit is quite healthy due to its
fiber, vitamin and minerals content. In addition, it contains carbohydrates, which are
necessary for your meals. Besides, they offer you the sweet taste you can satisfy your
sweet tooth with.
If you are shopping for fruits, make sure to get fresh ones. If you cannot have anything
but canned or frozen varieties, choose those without added sugars. Canned fruit
especially has to be in juice or light syrup to avoid spiking your glucose levels. On the
other hand, you are welcome to get your dose of fruits through dried fruit or 100%
fruit juice. Just remember that their portion sizes are quite small, so they may not be
enough to fill you up.
Now the question is: which fruits should you have? There are 9 excellent fruits you
should consider having regularly.
Aside from those, the following common fruits will give you a healthy dose of
sweetness without crashing your system.
Apricots Grapes Pineapple
Cantaloupe Honeydew melon Plums
Dates Mango Tangerines
Dried fruit Papaya Watermelon
Figs Peaches
Grapefruit Pears
Just remember to continue eating these fruits after you reverse your diabetes. That
way, your body can get imperative nutrients and continue warding off diseases. Once
you embrace a healthy lifestyle, do not let it go or else you will keep the door open for
other “beasts” to attack you.
Truth 9) Obesity Will Not Lead to Diabetes

Many studies have associated diabetes with obesity, highlighting a link between being
overweight and this disease. However, not all diabetics are obese, neither are all
overweight individuals diabetic. There are a number of overweight people who are
metabolically healthy, enjoy normal fasting glucose, triglycerides and metabolic
markers. Known as metabolically healthy obese (MHO), they are not in danger of
developing diabetes type II very quickly unless other factors like genes are
involved. Such individuals, however, will need to lead healthier and more active
lifestyles to avoid other diseases such as cardiovascular diseases.
Truth 10) You Do Not Need Insulin

Most newly diagnosed diabetics fear the ‘I’ word, as it means endless shots and
needles. However, you do not need to worry about insulin injections if you are a type
II diabetic. In fact, 57% of diabetics can rely on oral medication only as long as they
follow a diabetes-friendly diet and exercise routine. If your doctor decides to put
you on insulin, do not think that you have failed; most people require it on the long
run or their doctors may believe that it could help them control their glucose levels
more effectively. Also, do not fall for the myth which states that insulin can harm you.
Insulin is a lifesaver, although many people cannot manage it effectively. And if you
fear pain, do not worry because there are insulin pens available that will not cause
pain if used properly.
After reading the aforementioned ten truths, you probably have an understanding of
your actual situation. Going back to the analogy where you are Hercules, your
physician fits into your myth as Eurystheus, the king who constantly came up with
labors for the hero. However, as you survive through each instruction and medication
your doctor hurls your way, keep in mind your final aim: reversing diabetes. After all,
you do not go through each day with hopes of being so pure or immortal like the
demi-god. Luckily, this book will get you to that goal, but only as long as you put your
heart and mind into it. Now, the next step is to understand the causes of diabetes and
the plan. Do not worry about these; these are simplified and explained step-by-step to
ensure ease.
In this chapter, you were introduced to 10 myths your
doctor and the Big Pharma industry want you to believe in
order to stay the victim of your disease.
1. Your Doctor Has Your Best Interest in Mind
2. Diabetes is Not a Killer Disease
3. Diabetes is Not Costly
4. Diabetes Can Affect Anyone
5. Diabetes Only Affects the Elderly
6. Eating Too Much Sugar Will Cause Diabetes
7. Special Diabetic Foods Can Be Eaten Freely by Diabetics
8. You Can Eat Fruits Despite Your Diabetes
9. Obesity Causes Diabetes
10. Insulin is a Must for All Diabetics
In addition to discovering the truths behind each of these myths, you learned that
keeping an open mind, especially when it comes to availing the offerings of Mother
Nature, will actually help you in achieving your final goal: reversing diabetes and
enjoying life as you had always wanted.
Chapter 3: You Are Not Alone; Life Surprises All
Now that you understand the truth of diabetes,
it is time that you full embrace the concept that
you are not alone while fighting this disease.
Even Hercules had help from the gods as he
attempted his 12 labors. For you, this book is the
perfect resource for information you need to
reverse diabetes and lead the life you always
wanted. However, in addition to finding out
how to wrestle the beasts and demons which
diabetes throws your way, you need to know
your allies.
As a diabetic, only someone who shares the same disease can understand what you
are going through. Even the most sympathetic person is not bound to comprehend
how this disease affects your physique, psyche and emotional states. However, this
chapter will introduce you to the lives and struggle of three diabetics: John, Tracy
and Lilly. Each of these is from a different walk of life and has different needs
which the 28-protocol has helped them take care of. So, sit back and read the stories
of three diabetics who shared the same issues as you but are now leading regular lives
since following the protocol.
John’s Story
“I just celebrated my 49th birthday a few days
ago, which is a wonder since I have been
diagnosed with diabetes since I was 28. Over the
past 21 years, everyone I met told my wife and me
that I would not make it to see a decade. There were
nights when I tossed and tumbled due to dreams of
me dying and leaving my wife and little princess to fend through this world on their own. So,
I never gave up; I stuck to my doctor’s instructions and managed to celebrate over 20
anniversaries with the woman I love. Hell, I even shipped my girl to college where she now
prepares for the next phase in her life.
As big as these achievements are for someone with my disease, I have to admit that they were
laced with fear. Every time I picked my glucometer, bile would collect in my stomach as I feared
that the slice of chocolate cake I savored last night would show up. There were even days when
I stayed away from fruits because I was scared of their fructose content. Yet nothing compared
to my biggest fear of all: slowly dying from the inside with my small family watching me as
my nerves, organs and limbs withered away until the Reaper claimed my soul.
With my child finally ready to conquer the world, it was time for my wife and me to finally live
our own lives. However, I was getting fed up. Going to restaurants or the movies wasn’t the
same; I couldn’t eat freely and it broke my heart to see her watch desserts she refrained from
eating just because of me. In short, I was getting sick of being sick.
What’s worse is the extra years diabetes topped my age with. The food I ate was not what I
wanted; I couldn’t have anything I liked since I always had to think of healthy foods and eat
them. What I would have done to turn back time and go back to a time when I was diabetes-
free, able to enjoy my food and life, and be young and romantic with the woman I loved.
It was through that dark time in my life that I discovered the Diabetes Destroyed. Truly it was
a blessing because it never took ages to prepare nor did it stress my already-thin budget thanks
to college fees. However, I was skeptic at first, something I regret because delaying my healing
process wasted so many days I could have spent with my beautiful wife and re-lived some of
our past moments.
After just a week, my dreaded glucometer became my best friend. It’s quite therapeutic seeing
your glucose levels on the decline; and the kick I got out of this daily ritual complemented the
extra energy and positive emotions I felt my heart brimming of. Even my wife noticed a chance
and told me that she got the man she had married back.
While blowing my candles, I made one wish. As silly as that may sound for an adult who’s just
a year away from 50, I now believe in the power of miracles. I wished to be this happy every
day for many years to come. I wished to have my family around me and at ease while we enjoy
the same meals without me forcing them into bland foods and diabetic choices.
With the 28-day protocol, I truly believe that I am healed and ready to step out of my shell of
fears to embrace life and live it like I had always wanted.”
Tracy’s Story
“Miles, my husband of 35 years, was taken
away from me long before we could live the
life we wanted. He had so many dreams which
he shared with me in hopes of actually getting
the time for them once the kids left and he
retired. I just have to say that life doesn’t always
go the way we planned. He left this world just as
our youngest packed his bags to UoH and left to make his own way in life.
Now I have always taken pride of being independent, something that used to make Miles both
proud and irritated. But I knew that I could only rely on myself; his death further confirmed it
because I was alone and had to survive without my better half. Even when I was diagnosed
with diabetes, I made sure that I became both the nurse and patient. After all, it would’ve been
unfair for me to bring the kids back now that they’ve established their respective positions in
society. Besides, being independent is one thing that is truly mine, so I didn’t want to give that
up regardless of how high my glucose levels would become.
Thing is, and this is one secret I haven’t shared with my family till this day (maybe they’ll find
out if they read the book?), I was scared. I was following the doctor’s orders and taking all the
drugs he prescribed to me. I even took insulin when I had to despite being afraid of needles and
spending over an hour understanding how the pen worked. But what would happen if
something took a wrong turn and I ended up with high blood sugar? Just the thought of dying
all alone in this big house would make me inch towards the phone to call my children. Yet every
time they would pick up, I would just say that I missed them. I didn’t have it in me to live on
my own, but my pride and desire for independence always came in the way.
One day, while watching a movie on TV, I saw a dog take big bites of its owner after it died.
The minute my own pooch came close, I screamed. The last thing I wanted was for my family
to discover my corpse half-eaten my Snuffles. Who knows? Maybe they would be too busy and
his appetite would get the best of him and no trace of me would be left. What would my family
do then? The horror stemming from my silly thoughts and the aftermath of my absurd idea
kept me up two nights in a row.
If you’re a diabetic, you know that forgoing your sleep is a surefire way of increasing your
glucose levels. Once I drove myself to the hospital, all I could do was thank God that I had
enough strength to get myself checked in before the dog ate me. Yes, I was very silly, but what
would a 66-year old be thinking when she’s all alone?
Waiting for my forms to be checked, I started chatting with a young man beside me. He was
very concerned as he has been through the same thing last year. Though shocked that the 30-
something man shared my disease, I couldn’t but be jealous because of his apparent health and
vitality. Now, mind you, being 60+ does have its perks, one of them being unashamed to say
what’s on my mind. After laughing at my straightforwardness, he told me that he WAS a
diabetic. As a woman who many would now call a Grammar Nazi, I pointed out that diabetes
didn’t have a cure, so he should be using the present tense of the verb.
He laughed again, angering me a little and further spiking my blood sugar. He told me that he
had managed to cure himself from this disease. I stole a peek at his forms to check if he had
stated any mental illness, but everything seemed clear at his end. With my head and throat
already aching, I could have killed my doctor for hiding this new drug or treatment this man
was on.
Poking further into his story, he told me about a 28-day protocol he had started and continued
following since his diabetes got, and I quote, “reversed”. I refused to listen after that because
there are hundreds of men like him who would try scamming an old woman out of her rightful
earnings. Noticing that I was no longer interested, he took out his smartphone and showed me
records of his diabetes as well as previous pictures. The man in those and the one next to me
were hardly the same; the diabetic version looked much older and weaker.
Half believing in him, I asked my doctor about this so-called protocol and he said that no such
thing existed. Writing down my medicines, he included insulin again for emergencies.
Reaching home, Snuffles greeted me and sniffed at my prescription which included insulin
penfills. Seeing two things I dreaded, I decided to take my life in my own hands.
Searching for the protocol, I found the Diabetes Destroyed. It didn’t demand any money, but
it seemed right to me. If anything, I had learned to trust my gut over the years, which is why I
stuck by my guns in this case as well. I bought everything I needed and stuck to the daily plans
proposed. Sure enough, my 200+ blood sugar level was decreasing by the day and my body was
feeling it. All my fears about my condition growing worse and ultimately aggravating were
gone and I could actually let Snuggles lick my face without second-guessing the poor dog’s
motives. I was finally mentally free and was inching my way towards freedom from diabetes.
My kids couldn’t be more proud of their “strong mama” and I’ll never let them know that I
once contemplated giving the family dog for adoption just because of one stupid horror movie
and an even stupider thought. With my diabetes on hold and my body stronger than ever, I am
ready to take on life and continue living till I meet Miles again.”
Lily’s Story
“My name’s Lilly and I have recently been diagnosed with diabetes about four months ago. It
was really shocking to find out that my nightly bathroom trips, constant need for water and
nasty headaches were because of this disease. I am just 55, which explains my shock because I
do not think that I have reached the old age which brings on this disease.
Now my father had died last year because of the same
disease, which is why I am scared of its
consequences. Dad’s diabetes was even worse than
mine, which is why we had to get his right toe
amputated. Seeing one of the men I love wither
away made me fear this disease. This is why I
went for a second, third and fourth opinion only
to find out that the first diagnosis was actually
true and accurate.
Reflecting on the latest news I got, all I could imagine is Dad lying on the hospital bed
demanding for water after his amputation. The thought that this too would be my fate was
terrifying and depressing me at the same time. I wanted to do whatever I could just to get rid
of this problem. I was even willing to start insulin though my doctor said that it was too early.
What is too early, pray tell? There is this huge axe dangling over my neck and I see it inch
closely until it finally takes my life. Too early, hah. My doctor didn’t have to go through the
same tests, procedures and treatments I go to every time I visit him.
With my life turned upside down and death almost imminent, all I could think of was what
would happen to my family? I thought the best way to spare them the pain was to push them
far, far away. I ended up fighting with all the people I loved in hopes of alienating them enough
to keep away. However, to spare them from a lot of heartache when I left, I ended up hurting
them in the present. This drove me to the psychiatrist’s couch, another recommendation thanks
to my doctor.
Thing is I have a very, VERY active sweet tooth, which is why the thought of diabetes killed
me let alone being diagnosed with it. During the first week of my diagnosis, I would sneak in
a chocolate bar or spoon a generous helping of pudding. I have to admit that my family tried
stopping me but couldn’t because I wasn’t going to let some disease dictate what I eat or not.
Unfortunately, now that my body got the message and knew about my diabetes, it reacted worse
than ever. Frequent trips to the bathroom meant less sleep and more crankiness. Let’s just say
that my husband demanded that I increase my psychiatrist visits because he was tired of the
grumpy new me.
Unfortunately, what most people don’t get is that diabetes really changes your life in addition
to your body and habits. Previously, I could walk carefree, but now my doctor demands that I
wear special shoes and take extra care of my feet. Dad, again, comes to mind whenever I think
about my feet. I can’t get his image out of my head and I keep kicking myself for aggravating
the genes that brought on this disease. If only I knew that my sweet tooth would be my demise,
I would have exercised more than three times a week and extracted the damn thing.
Writing this, I remember a darker time when my whole life tuned black and all I could see was
my death over and over again. Despite my doctor’s guarantees that today’s medicines will help,
I couldn’t believe a single word. Dad didn’t make it, so why should I? Thinking back, I lost the
will to live altogether rather than make a plan to live with diabetes.
Recently, I came across the 28-day protocol. Let’s just say that at this point I am desperate
enough to try anything as long as it can help me get rid of my axe. Flipping through its plans,
they seemed harmless, especially since they did promote a healthier lifestyle which my doctor
would agree with.
I am writing this on my 7th day of this new alternative treatment and let me just say that it’s
one of the best things I have been through in months. I feel like I have re-discovered my life pre-
diabetes and would be staying in this phase permanently. I am a little hesitant about consulting
with my glucometer, but I am able to sleep without insulin shots and can finally smile while
discussing the future rather than start crying because I can’t share the same vision as my
husband. My whole family is very supportive and I feel like I can conquer the whole world
with them by my side. However, I need to admit that I am still scared. What if the protocol
doesn’t reverse my diabetes? I have a lot of faith in this and believe that the least I could get
out of this is peace of mind and the ability to embrace a healthier lifestyle without turning bitter
about it. If I do manage to get over my issues like many who tried the protocol before me, I don’t
know how much I could thank God and those who created it for giving me my life back.”
These are just three stories of millions which diabetics are yet to share with the world.
However, the purpose of adding these to this book was not to prove that the Diabetes
Destroyed actually works. We wanted you to gain a more positive outlook and have
faith. From experience, we know that only a positive mindset can effectively allow the
body to heal and truly become healthy. So let Lilly, Tracy and John become your role
models and get ready to beat diabetes.
In this chapter, you got a look inside the lives of three
people who have a good idea of what you are going
through and have given the protocol a try. The least you
could do is follow their lead, especially since you have so
much to gain and nothing to lose.
Chapter 4: Fighting FFAs to Finally Become Free from Diabetes
Now that you are prepared for what is to come and believe that you have not been
picked separately just to be subjected to this disease, it is time to revisit the theory you
were introduced to in the introduction – diabetes is actually caused by free fatty acids
(FFAs).
There has been a lot of
research indicating that
the dysregulation of FFAs’
metabolism leads to
insulin resistance and
ultimately, type II
diabetes. Based on the
glucose-fatty acid cycle of
Randle, the oxidation of
FFAs over glucose makes
them responsible for making the body insensitive to insulin, thus unable to metabolize
it properly. Usually, this occurs when your body has too many of these acids and when
they are circulating through your blood stream, flowing through your vessels and
mixing with your cells.
FFAs also bring on diabetes when they head to the pancreas and inhibit the production
of insulin.
Therefore, reducing the levels of free fatty acids is the key to allowing your body to
produce insulin and restoring your cells to healthy levels that allow it to absorb
insulin rather than resist it. After all, insulin is what the body needs to allow glucose
through the blood streams and in the cells. If this hormone’s levels are low or if the
body becomes resistant to it, glucose will remain in the blood, elevating your blood
sugar levels.
If you are skeptical about this concept, you have every right to! After all, your doctor
probably did not tell you about it. However, there have been many studies linked to
it, including J. Delarue. and C. Magnan’s 2007 publication “Free Fatty Acids and
Insulin Resistance”. Available through NCBI’s U.S. National Library of Medicine, the
study shows that the accumulation of fat metabolites like ceramides or acyl-CoA
inside the skeletal muscle and liver would cause defects in insulin signaling and
glucose transport. Inflammation and oxidative stress would further increase the risk
of insulin resistance. Finally, when fatty free acids bonded to peroxisome receptors,
glucose metabolism would be further impaired. Based on these results, alleviating the
excess of free fatty acids would be the perfect treatment for insulin resistance.
Now, one of the ways of reducing the FFAs in your body is through a drug known as
Acipimox. Prescribed for hyperlipidemia, it is administered in low doses to inhibit the
production of triglycerides in the liver while secreting VLDL, which is a lipoprotein
that modestly reducing LDL levels while increasing those of HDL. Because of the
drug’s Niacine (nicotinic acid) content, FFAs do not stand a chance and their
numbers can decrease quickly and easily.
Proving the effects of this medicine are a number of studies, some of which have been
conducted during the 1990s. In fact, in 1993, Hungarian scientists G. Paragh, Z.
Balogh, J. Boda, A. Mohacsi, A. Juhasz, and A. Leovey published “Effect of
Acipimox on Diabetes Mellitus-associated Hyperlipoproteinemia”. They tested 15
diabetes type II patients as well as II/B, IV type hyperlipoproteinaemia by
administering the drug and checking for effects. With Acipimox, the patients’
cholesterol, triglyceride, glycosilated haemoglobin, apolipoprotein-B, glucose and
uric acid levels were lower.
Another study is “Overnight Lowering of Free Fatty Acids with Acipimox Improves
Insulin Resistance and Glucose Tolerance in Obese Diabetic and Non-Diabetic
Subjects”. Conducted in 1999, this study focuses on the effects of FFA levels on
obesity, insulin resistance, and hyperinsulinemia. Though no link has been made
between obesity and free fatty acids, the study hypothesizes a connection,
investigating the ability of lowered FFA levels to improve insulin resistance and
glucose tolerance in both obese and diabetic individuals. The patients were
administered Acipimox or a placebo overnight those who received the first managed
to have lower fasting levels of plasma FFAs and plasma insulin. Insulin-stimulated
glucose uptake became twice more potent with Acipimox than with the placebo.
This shows that reducing FFA levels can reduce insulin resistance while boosting the
ability to process oral glucose in obese patients with diabetes type II.
If you are wondering why your doctor has not told you about this medicine, it is
because it is not sold in the United States. Acipimox is available under several brand
names across Europe, Asia, Australian and Africa, but not where it should be. The
FDA justified this with many reasons, including the drug’s unwanted side effects.
Despite the low dosage, the drug can cause flushing, palpitations, and GI
disturbances. Each of these can be easily countered with another drug. For example,
taking aspirin 20-30 minutes before Acipimox can reduce the chance of flushing.
On the other hand, miscalculating a dosage or going overboard with the medicine can
cause liver function problems, affect glucose tolerance, and at times lead to gout. In
addition, long term administration has been associated with reduced mortality.
However, you do not have to risk your life to reduce your free fatty acid levels. The
most active ingredient in Acipimox is Niacine (or nicotinic acid), which is found in
vitamins and in food. By eating the right foods, you can change this one thing in your
body and then quickly, effectively and naturally reverse your diabetes. Even better,
you do not need any medicines or out of pocket purchases to get the benefits you want
without further compromising your health. And this is what the 28-day protocol of
the Diabetes Destroyed will introduce you to. Through a set of instructions combined
with meal suggestions, you will be fighting the FFAs causing your diabetes and taking
control of your body.
In this chapter, you were re-introduced to the link between
diabetes type II and free fatty acids. Scientists have
connected both as the latter causes obesity and makes cells
less resistant to insulin. You also learned about Acipimox,
which is a Niacine-based medicine that is offered almost
everywhere in the world aside from the United States. Though the FDA has banned
this medicine due to its side effects and ability to harm if its user takes more than
the very low dose recommended, there are other ways of getting nicotinic acid in
your system and reducing the FFA levels in your body. One of the best ways is
provided through this book; rest assured that it is quick, highly effective and very
safe.
Chapter 5: What Your Doctor Prescribes vs. What You Should Be
Using
Since you were diagnosed, you must have been through a host of physicians. In
addition to your primary care physician, an endocrinologist will be on board since he
or she is responsible for treating diseases related to hormone secreting or excreting
gland like diabetes. In addition to instructing you on how to control the activities of
your body through medicine or new habits, your doctor will impart their wisdom to
ensure that you can survive despite your health problem.
Regardless of how many doctors you have been to, all of them will give you the same
set of instructions:
Eat Healthy – Newly diagnosed diabetics are usually given detailed meal plans
and charts. While these offer a comprehensive outline of meals, they also
frustrate new diabetics since they are extremely strict. If your diet plan omits
chocolates and you have a sweet tooth, chances are that you will be feeling
deprived and let down. By now, however, you know that you can eat whatever
you want as long as it is within reasonable portions.
Exercise Regularly – Regardless of your weight, your doctor may tell you to
exercise to burn fats and stay energized. This is because they believe obesity to
be the main cause of diabetes.
Monitor Your Glucose Level – You need to keep an eye on your glucose levels
to avoid it going overboard. There is a good reason why diabetes is known as
the silent killer; it creeps on you until it finally takes control of your body. So
make sure to keep tabs on your blood sugar level.
Take Medicine As Prescribed – Your doctor will advise you to take a number
of medicines in order to keep your blood sugar levels in check. While you may
be prescribed oral medications, you may have to take insulin if your glucose
levels are too high or in certain cases such as conception.
The first three pieces of advice are quite valuable, especially since they help the body
utilize glucose without causing it to crash. However, by now you should know that
your doctors have ulterior motives for whatever advice they provide: benefiting Big
Pharma. Therefore, not only are the exercise plans you get inefficient, but your life
may become more difficult thanks to the drugs you have.
The Truth Behind Anti-Diabetic Medicines
There is a very good chance that the oral anti-diabetics you consume will do you more
bad than good. To give you an idea of how harmful these medicines may be, here
are the diabetes pills available these days and their side effects.
Anti-Diabetic Pill What it Does Side Effects

Bloating, diarrhea, gas,
loss of appetite, and upset
stomach are the most
Taken twice a day or once

Biguanides
common side effects.
if the Extended Release
Metformin (Glucophage) However, metformin may

version, the pill reduces
cause low blood sugar at
Metformin liquid
the amount of glucose
(Riomet)
processed by the liver.
times as well as lactic
acidosis in individuals
with abnormal kidney or
liver function.
Sulfonylureas Taken once or twice a
Glimepiride (Amaryl)
Glyburide
day, the tablets in this
category prompt the

Aside from an upset
stomach and low blood
(Diabeta, Micronase)
pancreas to produce more
insulin directly after a

glucose, you may suffer
from low blood glucose
Glipizide (Glucotrol, meal and several hours and skin rash.
Glucotrol XL) later.
Micronized glyburide
(Glynase)
The effect of these pills
Meglitinides does not last long, which

These pills should be
is why they should be

Repaglinide (Prandin) taken religiously with
taken with each meal.
D-Phenylalanine meals as they prompt the

You could face trouble
Derivatives pancreas to release more
breathing, swelling of
Nateglinide (Starlix)
insulin after a meal.
your face, lips tongue or
throat or seizures.
This pill is not effective
when used alone, which
is why you need to take
Taken once a day at the
same time, this pill

other measures as well. It
also may lead to swelling
Thiazolidinediones
increases the body’s
sensitivity. As a result,
(edema) or fluid retention
and a higher chance of

Pioglitazone (TZDs) muscle cells take up more
congestive heart failure.
Pioglitazone (Actos) glucose and the liver gets

These aside, this pill may
to take a break from
cause some people to

producing so much
develop nausea,
insulin.
vomiting, loss of appetite,
fatigue, shortness of
DPP-4 Inhibitors
breath, or dark urine.
Also taken once a day at Side effects may differ

Sitagliptin (Januvia) the same time, these pills from one person to the
Saxagliptin (Onglyza) boost your body’s insulin other, but the most
Linagliptin ( Tradjenta) levels after meals while common are stomach
lowering the amount of discomfort, diarrhea,
glucose produced. upper respiratory
infection, stuffy nose, and
sore throat.
These medicines will
Alpha-glucosidase Taken with the first bite
of each meal, this type of

cause diarrhea, gas,
abdominal pain, and
Inhibitors
anti-diabetic slows down upset stomach. However,
Acarbose (Precose)
the absorption of carbs the side effects are bound

Miglitol (Glyset)
into your bloodstream. to go away after a few
weeks.
These pills can cause
constipation, nausea,
diarrhea, heartburn,
These pills are used with

headache, and gas. You
should also tell your

Bile Acid Sequestrants other anti-diabetic pills to
doctor about any
Colesevelam (Welchol) lower the body’s glucose

medications you are on
levels.
since bile acid
sequestrants interact with
a number of drugs,
including contraceptives.
Aside from these, your doctor can mix a few medicines to ensure that you have a better
chance against your disease. He or she may also opt to keep on changing your
medicines to ensure that they have covered all bases. Truth is, you are turning into
Hercules as he fights with the Hydra. Just like two heads appear every time he cut
one off, you will be further in danger whenever you try fighting back diabetes. This
is why you need to reverse the disease once and for all rather than sink deeper into
this massive, black hole.
What You Should Be On for Diabetes
As you know by now, you need to be ready to take on your free fatty acids in order to
get rid of diabetes. Not only do these cause peripheral and hepatic insulin resistance
by affecting the body’s nutrient metabolism; they also increase adipose tissue mass,
bringing on obesity. Therefore, taking many drugs that do not target your body’s FFA
content will not help you heal.
Since your aim from this book is to deal with diabetes and eventually reverse it,
you need to put on your fighting gear and get ready to terminate FFAs from your
system. To do so, you need to get a special diet that combines four components:
Niacin, Tryptophan, Vitamin C, and B-Group Vitamins.
All About Niacin
Niacin is the main component of Acipimox. Known as vitamin B3 or nicotinic acid it
is an organic compound that the body requires to avoid fatigue, headaches, nausea,
skin and mouth legions and anemia. It is also one of the most researched compounds
for fighting diabetes. Now there are many reasons that make this medicine important
for everyone.
Studies show that niacin can increase the levels of HDL, which is the ‘good’
cholesterol, while reducing the amount of triglycerides. The compound can
also reduce LDL, or ‘bad’ cholesterol, but that is only in moderate amounts.
This explains why niacin is combined with statins for cholesterol control.
Some experiments using niacin have proven its ability to improve vascular
endothelial function. This is an advantage for diabetes type II sufferers since
the improved function promised more hope than control.
Niacin has proven to be effective in reducing atherosclerosis, a health
condition that causes the arteries to grow harder. In fact, the drug can help
individuals who had already suffered from a heart attack by reducing the
chances of another.
For those suffering from niacin deficiency or pellagra, the disease caused by it,
niacin is recommended by the FDA as a top treatment.
Numerous studies are underway to connect this organic compound with the
treatments of Alzheimer’s disease, cataracts and osteoarthritis. While studies
so far have proven to be very optimistic, research and FDA approval later will
take time.
Now everyone needs niacin, which is why different people of varying ages should be
taking supplements that contain it. In case you are wondering, the recommended
daily allowance for different individuals is:
Children: 2-16 milligrams daily
Men: 16 - 35 milligrams daily
Women: 14 - 35 milligrams daily
Women (pregnant): 18 milligrams daily
Women (breastfeeding): 17 milligrams daily
You may want to consult with your physician though if you are taking niacin for your
cholesterol. In such cases, the dosage may be upped by 2-3 milligrams just to keep
your HDL and LDL levels balanced. However, keep in mind that this compound may
upset your stomach, which is why you should take it with food. In addition, you may
need to have aspirin or an antihistamine in order to increase your niacin tolerance.
While you are welcome to take your pick from the brands of niacin supplements
available at your closest drugstore, you should embrace the healthier alternative to
avoid piling more chemicals on your system.
Niacin is available in a variety of foods, ranging from vegetables to poultry. This is
the compound which the treatment protocol will be based on. By creating a niacin
reaction through the following foods and several other edibles, minerals and
supplements, niacin will kill the FFAs causing your diabetes and help you live a
long life.
The following are the main edibles containing this compound.
Foods Amount of Niacin per 100 Grams
Asparagus 0.4 mg
Avocados 1 mg
Beef
Beer
5 -6 mg
6 mg per pint if not filtered
Brewer’s Yeast
Broccoli
36 mg
0.6 mg
Carrots
Chicken
0.3 – 0.6 mg
6.5 mg
Dates
Eggs
2 mg
0.1 mg
Fish
Leafy Vegetables
2.5 – 13 mg
0.3 – 0.4 mg
Legumes
Liver, Heart or Kidney
0.4 – 16 mg
9-15 mg
Marmite
Mushrooms
100 mg
3.5 – 4 mg
Nuts
Peanut Butter
2 mg
15 mg
Soy Sauce
Sweet Potatoes
0.4 mg
0.5 – 0.6 mg
Tomatoes
Vegemite
0.7 mg
50 mg
Venison 8.43 mg
Whole Grain Products 4 – 29.5 mg
While not as rich in niacin as the foods mentioned above, the following are also
excellent sources of this vital nutrient.
Barley Collard Greens Salmon
Beet Greens Corn Sardines
Bell Pepper Crimini Mushrooms Sea Vegetables
Bok Choy
Brown Rice
Eggplant
Fennel
Shrimp
Spinach
Brussels Sprouts Green Beans Summer Squash
Cabbage
Cantaloupe
Kale
Lamb
Sunflower Seeds
Swiss Chard
Cauliflower Mustard Greens Turkey
Chili Peppers Parsley Turnip Greens
Cod Potatoes Winter Squash
As tempting as consuming niacin supplements and drugs like Acipimox may be,
there are a few things you should be aware of. First off, these not likely be safe for
pregnant and breastfeeding mothers. In addition, individuals suffering from allergies,
heart diseases, gallbladder disease, gout, liver disease or stomach ulcers should take
precautions while consuming niacin. However, you should completely steer away
from this compound if you consume alcohol, allopurinol, carbamazepine, clonidine,
primidone and probenecid. You should also avoid consuming niacin with hot drinks
since they can cause flushing and itching.
All About Tryptophan
Tryptophan is an essential amino acid in the human diet. This means that it is
important for human life as well since the body cannot carry out major functions
without it. Discovered in 1901, it was used to relieve the symptoms of depression
and help with insomnia and weight loss. Mainly, the body converts the amino acid
into 5-HTP (5-hyrdoxytryptophan) once it breaks down food molecules. Afterwards,
serotonin is created, which is a hormone that transmits signals between nerve cells
and causes blood vessels to grow narrow. As the amount of serotonin change, the
brain becomes able to alter mood.
Today, it is used for treating the symptoms of premenstrual dysphoric disorder
(PMDD), which include mood swings, tension and irritability. On the other hand,
contrary to common belief, it is not effective for treating facial pain and bruxism (teeth
grinding) as well as boosting athletes’ abilities. Furthermore, there is insufficient
evidence linking Tryptophan with treating depression, seasonal affective disorder
(SAD), attention deficit-hyperactivity disorder (ADHD), sleep disorders and anxiety.
The recommended dosage of tryptophan is 8-12 grams per day, but you should
divide it in three or four doses. Keep in mind that safe and effective use for children
has not yet been determined, so you should not let your kids near it.
With that out of the way, include the following edibles if you want to get the most
nutrients from Tryptophan.
Food
Basil
Amount of Tryptophan per 100 Grams
339 mg
Beef
Cottage Cheese
2 - 426 mg
343 – 383 mg
Egg White
Horseradish
515 – 673 mg
450 mg
Kidney Beans
Milk
303 mg
283 mg
Mushrooms
Oat Bran
415 mg
272 – 285 mg
Parsley 381 mg
Pork 1 - 571 mg
Poultry (Quail, Duck, Turkey, Squab,
Pheasant, Chicken)
10 – 576 mg
Seaweed
Seeds (Chia Seeds)
641 -739 mg
294 mg
Seeds (Cottonseed Meal) 404 mg
Seeds (Sesame Flour) 462 – 659 mg

Soybeans 480 mg
Spinach 594 – 690 mg

Turnip 400 mg
Watercress 545 mg
Yeast 328 mg
Try as much as you can to avoid cooking most of these Tryptophan foods. That way,
you can get most of the nutrients included. In addition, if you bake instead of fry your
food, you will be able to save most of the Tryptophan content so that you can fight
your diabetes.
All About Vitamin C

Vitamin C is one of the important vitamins which the body needs, but cannot produce.
In the past, it was used for treating and preventing scurvy. While this disease is now
rare, it had helped many seamen who were on board ships for a long time. Currently,
it is used for preventing and treating the common cold. Though there has been a lot
of controversy on the matter, studies show that taking doses of the disease would
reduce the course of the cold by 1 to 1.5 days.
Other benefits of consuming vitamin C include:
Improving the way the body processes iron
Treating tyrosinemia in newborns
Improving facial wrinkles caused by sun exposure
Reducing the risk of oral and breast cancers (works only for fresh fruits and
vegetables with vitamin C)
Lowering blood pressure
Preventing sunburn
Reducing the chance of gallbladder disease
Slowing the effects of osteoarthritis
Decreasing the protein in the urine of diabetes type II sufferers and lowering
the risk of kidney disease
Reducing the redness which follows cosmetic skin procedures
Decreasing lung infections brought on by heavy exercise
Treating stomach ulcers
Boosting the effects of medicines used for chest pain
Preventing atherosclerosis
Aside from these, vitamin C is being tested for its ability to help individuals suffering
from hay fever, cataracts, cancer (bladder, colorectal, stomach, ovarian), cholesterol,
kidney, liver, cystic fibrosis, ADHD, Lyme disease and heart disease.
Studies are also targeting the relationship between diabetes and vitamin C. Research
carried out by Afkhami-Ardekani and Shojaoddiny-Ardekani had 84 diabetes type II
patients from Yazd Diabetes Research Center. Each was given either 500 mg or 1,000
mg of vitamin C for six weeks. Those who received 500 mg of the vitamin did not
experience a significant change. Meanwhile, individuals given 1,000 mg had lower
FBS, TG, LDL, HbA1c and serum insulin. This shows that vitamin C can reduce blood
glucose and lipids in diabetics with type II, therefore reducing the risk of
complications.
If you want to take vitamin C for your diabetes, you need to aim for at least 1,000
mg or 1,250 to reduce the amount of protein in the urine. However, you can always
go for 100-500 mg for any other purpose.
Food Amount of Vitamin C per 100 Grams
Broccoli
Cabbage
89.2 mg
36.6 mg
Citrus Fruits
Guavas
53.2 mg
228.3 mg
Kale and other Leafy Vegetables

Kiwis
120 mg
92.7 mg
Melons
Papaya
36.7 mg
60.9 mg
Peas 60 mg
Pineapple 47.8 mg
Spinach 28.1 mg
Strawberries 58.8 mg
Tomatoes 22.8 mg
Turnips 21 mg
Winter Squash 12.3 mg
Yellow Bell Peppers 183.5 mg
While Vitamin C supplements are easily available, it is always best for you to go
for the natural sources of this vitamin. That way, you can get more nutrients and
enjoy a dose of sweetness if you choose a fruit.
All About B-Group Vitamin

Another important nutrient you should have to reverse diabetes is B vitamins, which
are a group of water-soluble vitamins comprising of thiamin (vitamin B1),
riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5),
pyridoxine (vitamin B6), biotin (vitamin B7), folic acid (vitamin B9) and cobalamins
(vitamin B12). The first three are necessary for electron production while B5 is
involved in the oxidation of fatty acids and carbohydrates. B6 and B9 helps in the
metabolism of amino acids, B7 and B12 in the metabolism of lipids, proteins and
carbohydrates, and B8 offers relief from diabetic nerve pain as well as diseases such
as polycystic ovary syndrome, Alzheimer’s, ADHD, and autism.
There are other nutrients that have been categorized under the B-group as well. These
and the main vitamins you just learned about will help you control your glucose
levels. For instance, biotin works with insulin in the body and makes the cells capable
of utilizing glucose more efficiently. In adding B4, or carnitine, is important for the
body as it motivates it to generate energy by using the fat already flowing through the
bloodstream. In addition, since it binds acyl residues and breaks down fatty acids, it
can prevent diabetic ketoacidosis effectively. Finally, inositol is very effective in
reversing the effects of diabetic neuropathy as it boosts the health of cell membranes
and controls cholesterol levels.
Aside from niacin, you need to consume up to 100 mg of B vitamins to truly benefit
from them. The following foods will also be a great addition to your daily meals.
Food
(per 100
Grams)
B1 B2 B3 B5 B6 B9 B12
Beef
Liver
0.1 mg
0.1 mg
0.9 mg
2.8 mg
17.1 mg
14.2 mg
2.7 mg
5.6 mg
0.1 mg
0.8 mg
12.3 mg
211 mcg
15.5 mg
67.3
Salmon
Oats
0.4 mg
1.2 mg
0.7 mg
0.2 mg
15.5 mg
1.5 mg
3.0 mcg
2.1 mg
1.5 mg
0.2 mg
44.7
87.4
4.7mcg
mcg
0 mcg
mcg
Tuna 0 mg 0.1 mg 10 mg 0.2 mg 0.4 mg 3.4mcg
mcg 2 mcg
Egg 0.1 mg 0.7 mg 0.1 mg 1.9 mg 0.2 mg 59.8 1.5 mcg
Almonds 0.3 mg 1.4 mg 4.8 mg 0.7 mg 0.2 mg 71.5

mcg 0 mcg
mcg
Since the list of these vitamins is quite long, the table only covers conventional edibles
every household usually consumes.
Now that you have been introduced to the four nutrients which will help you reverse
your high glucose levels as well as many other symptoms. However, the next chapter
is where you will learn how to use this information. So get ready to take notes and re-
discover life the way you should have always lived it.
In this chapter, you were introduced to the side effects of
many oral anti-diabetic drugs which doctors usually
prescribe. To rid you of the side effects of these and ensure
that you actually achieve your goal of reversing diabetes,
you were introduced to four necessary nutrients you
should base your diet upon: Niacin, Tryptophan, Vitamin
C, and B-Group Vitamins. In addition to finding out about their necessary dosage,
you were introduced to each one’s uses, side effects and ability to defeat diabetes.
Through the next chapter, you will discover how this information helps in
formulating the 28-day protocol.
Chapter 5: The 28-Day Protocol
With the theory of FFAs explained, you now understand how your doctor has been
tricking you by forcing you to depend on oral anti-diabetes medications. With Niacin,
Tryptophan, Vitamin C and B-Group Vitamins, you can control the free fatty acids
levels in your blood and ultimately reverse diabetes and its symptoms. To help you
get the right ratio of each, this chapter will introduce you to the 28-day protocol you
have been waiting to discover.
Rules You Should Comply With
Just like any treatment, the 28-day protocol comes with its own set of rules. So, in
order to get the most of this innovative treatment, here are the instructions you should
follow.
Become committed to the cause. If you falter or miss a day, you should start all
over again since you will be affecting your progress.
You should consume the listed elements between 9 and 11 am in 30 minutes so
that your body gets enough time to utilize it.
You may mix the list a little. For instance, you can have the list for day 10 on
day 14. Just remember to not repeat until your 28 days are over.
Stay positive throughout! You will not be getting results within two days, but
you will notice a difference in your mood and ability to carry out your usual
activities with ease.
Remember these or simply post them somewhere so that you never forget them or
mess up your diabetes treatment.
The 28-Day Protocol
The 28-day protocol is not as complicated as you may think. It mainly combines two
lists of foods: niacin and the group of foods, minerals and supplements you will
know from now on as TCB (Tryptophan, Vitamin C, and B-Group Vitamins). By
consuming TCB along with niacin, your body will absorb this important nutrient
right away and successfully transport it to your vital organs.
Once the niacin reaches your pancreas and liver, it will start dissolving the free fatty
acids piling up in your organs, cells and even your blood stream. As a result, you are
able to achieve two things:
1. Your vital organs start producing insulin again since there are no FFAs
stopping them.
2. With no FFAs saturating your cells, they will start absorbing the insulin
your body is now producing.
In other words, the combination of foods you see below will rapidly restore your
insulin production to non-diabetic levels, reversing your insulin resistance and
eliminating all the symptoms of diabetes you faced within just 28 days.
Day What to Eat
Niacin: 5 oz. pork pate
Day 1
Tryptophan: 1 cup of pistachio
Vitamin C: 1 large kiwi fruit
B-Group Vitamins: 1 hardboiled egg
Niacin: 3 oz. cooked chicken breast
Tryptophan: 1 oz. cashews

Day 2
Vitamin C: 1 large yellow bell pepper
B-Group Vitamins: ¾ cup brown rice
Niacin: 1 oz. tuna chunks in brine
Day 3
Tryptophan: 1 cup of chickpeas
Vitamin C: 1 cup tomatoes
B-Group Vitamins: ½ cup romaine lettuce
Day 4 Niacin: 3 oz. chuck beef
Tryptophan: 1 slice cheddar cheese
Vitamin C: 1 cup raw peas
B-Group Vitamins: 1 cup spinach
Niacin: ½ cup broccoli
Day 5
Tryptophan: 1 cup roasted turkey
Vitamin C: 1 guava
B-Group Vitamins: ¼ cup walnuts
Niacin: 1 medium raw carrot
Tryptophan: 1 medium banana
Day 6
Vitamin C: 1 orange
B-Group Vitamins: 1 cup raspberries
Niacin: 1 slice whole grain bread
Day 7
Tryptophan: 3 oz. smoked salmon
Vitamin C: 1 cup cantaloupe
B-Group Vitamins: 1 cup sunflower seeds
Niacin: 1 oz. venison steak
Tryptophan: 3.5 oz. russet potatoes
Day 8
Vitamin C: ½ cauliflower
B-Group Vitamins: 1 cup sweet yellow corn
Niacin: 1 oz. halibut
Day 9
Tryptophan: 1 cup white rice, long grain
Vitamin C: 1 cup gooseberries
B-Group Vitamins: 3 tablespoons flax seeds
Niacin: 1 cup Italian mushrooms

Day 10 Tryptophan: 4 oz. lamb chop
Vitamin C: 1 cup watermelon
B-Group Vitamins: 1 oz. almonds
Niacin: 1 cup cooked lentils
Tryptophan: 1 cup white rice, long grain

Day 11
Vitamin C: 1 cup pineapple
B-Group Vitamins: 4.5 oz. calf’s liver
Niacin: 1 date
Tryptophan: 1 cup quinoa

Day 12
Vitamin C: 1 oz. tangerines
B-Group Vitamins: 3.5 oz. ground beef
Niacin: 1 large hardboiled egg
Tryptophan: 1 slice cheddar cheese

Day 13
Vitamin C: 1 mango
B-Group Vitamins: 6 oz. light yogurt
Niacin: 1 cup sweet potatoes
Tryptophan: 3 oz. pork tenderloin

Day 14
Vitamin C: 1 strawberry
B-Group Vitamins: 1 beet
Niacin: 1 oz. tuna chunks in brine
Tryptophan: 1 whole wheat flour wrap

Day 15
Vitamin C: 1 cup tomatoes
B-Group Vitamins: ½ cup romaine lettuce
Niacin: 1 cup Italian mushrooms
Day 16
Tryptophan: 1.69 oz. turkey deli cut
Vitamin C: 1 mango
B-Group Vitamins: 1 cup sunflower seeds
Day 17 Niacin: ½ cup asparagus
Tryptophan: 1 filet ocean perch
Vitamin C: 1 prickly pear
B-Group Vitamins: 1.8 crimini mushroom
Niacin: 3 oz. cooked chicken breast
Day 18
Tryptophan: 1 cup pistachios
Vitamin C: 1 cup cooked kale
B-Group Vitamins: 1 cup black beans
Niacin: 3 oz. chuck beef
Tryptophan: 1 medium banana
Day 19
Vitamin C: ½ cup okra
B-Group Vitamins: 1 cup eggplant
Niacin: 1 oz. baked cod
Day 20
Tryptophan: ½ cup mung beans
Vitamin C: 1 kiwi fruit
B-Group Vitamins: ½ cup baked potato
Niacin: 1 oz. peanuts
Tryptophan: 1 cup of chickpeas
Day 21
Vitamin C: 1 lime
B-Group Vitamins: 3 oz. shrimp
Niacin: 1 cup Bok Choy
Day 22
Tryptophan: 1 oz. watercress
Vitamin C: ½ cup dill
B-Group Vitamins: 1 cup navy beans
Niacin: 1 cup summer squash

Day 23 Tryptophan: 3 oz. tofu
Vitamin C: 1 cup Swiss chard
B-Group Vitamins: 1 cup turnip greens
Niacin: ½ cup cilantro
Tryptophan: 1 cup raw pumpkin leaves

Day 24
Vitamin C: 1 cup fennel
B-Group Vitamins: 3.5 oz. whole meal spaghetti
Niacin: 4 oz. cod
Tryptophan: 0.5 oz. red leaf lettuce

Day 25
Vitamin C: 1 whole apricot
B-Group Vitamins: 3.5 oz. liver
Niacin: 4 oz. salmon
Tryptophan: ½ cup bamboo shoots

Day 26
Vitamin C: 1 cup beet greens
B-Group Vitamins: 1 cup spinach
Niacin: 1 cup Brussels sprout
Tryptophan: 3 oz. crab

Day 27
Vitamin C: 2 tbsp. peppermint
B-Group Vitamins: 4 oz. scallops
Niacin: 1 medium papaya
Tryptophan: 1 lb. beef brisket

Day 28
Vitamin C: 1 cup avocado
B-Group Vitamins: 1 cup pinto beans
If you want a little more variety, you are welcome to substitute the niacin foods or any
of the nutrients that boost its absorption from the list mentioned in the previous
chapter. Just remember to consider the serving of each as too much of a good thing
can make it bad.
Now, following this 28-day plan will increase your energy levels, making you feel
great and motivating you to do your best. However, if you want to get all of the
nutrients each element on the list provides, consider eating it raw or cooking it the
right way. By the right way, we mean using one of the following methods:
Steaming – Perfect for vegetables, fish filets and chicken breasts, steaming seals
in the flavor, eliminating the need to add fats. It also retains nutrients as
effectively as microwaving while keeping the delicate flesh of fish from drying.
Stir Frying – Useful for all types of edibles, stir frying allows you to enjoy
cooked meats and vegetables without losing nutrients to the pot you are
cooking in.
Broiling – While offering the same results as grilling, it cooks the food from
above. As a result the heat is constant and you can cook your food quickly and
without the risk of burning it. You can use this technique for cooking salmon,
chicken, onions, bell peppers and zucchini.
Microwaving – This low- or no-fat cooking technique allows vegetables to
retain their colors while plumping fish and chicken. It is also the most hassle-
free and quickest of all cooking techniques.
Pressure Cooking – As it requires less water, pressure cooking will retain your
food’s vitamin content. In addition, the flavors will grow stronger since the
steam is sealed by the cooker. As a result, you do not have to depend on oil or
fat to create a different taste. So use this technique for stews, soups, poultry,
fish and vegetables.
While the protocol is the most effective method for controlling and ultimately
reversing your diabetes, you are still not there yet. Like Hercules, you have reached
the destination of your challenge and are facing the beast, but you need strategy to
fully defeat it and successfully complete your labor. Therefore, the only thing
standing between you and the glory that comes with beating diabetes is in the
following chapter.
In this chapter, you were introduced to the 28-day protocol
which you should follow for quickly and effectively
reversing your diabetes. As you can see, each day
combined Niacin, Tryptophan, Vitamin C and B-Group
Vitamins, which are the main nutrients you need to fight
the free fatty acids wreaking havoc on your blood sugar
levels. However, in addition to abiding by the plan, you need to remember the rules
of the protocol to pull it off successfully and make your diabetes a thing of the past.
Chapter 6: Three Additional Secrets to Beat Diabetes
Throughout this book, you have kept on discovering new truths, starting from the fact
that your doctors put themselves first and all the way to the reason why you have
been diagnosed with diabetes. Discovering that FFAs in your body are responsible for
your diagnosis is bound to give you hope since these, unlike genes for instance, can
be controlled and even eliminated to ensure that you live life free from diabetes. This
is what this book has been aiming for since you first started reading; with the world
turning darker by the day for diabetics, a ray of hope is one thing you may cling on.
And in this case, you can rest assured that you will not fall. The 28-day protocol is
based on scientific research of over two decades. In addition, it does not try
exploiting your money or making promises that it cannot fulfil. Besides, since it is
completely natural, you do not have to worry about any side effects. The worst that
can happen is that you become addicted to a healthier lifestyle and eventually heal
from the inside out.
Uu
However, in addition to abiding by the protocol and its rules, you need to know a few
additional things to truly be free from the disease. Consider the following three tips
as the last bits of wisdom you will need before you set on the path of healing.
Embrace Optimism
Nicholas Butler once said, “Optimism is essential to achievement and it is also the
foundation of courage and true progress.” If you truly want to beat diabetes and live
for years to come without fearing the consequences of this disease, you need to
become optimistic and develop positive thoughts regarding the future.
If you have a hard time believing this, perhaps scientific proof will change your mind.
Let us start off with a Dutch study where 1,000 adults between the ages of 65 and 85
were asked two questions – “Do you often feel like life is full of promise?” and “Do
you still have many goals to strive for?” After following up on all test subjects for nine
years, the results showed that individuals who answered ‘yes’ were 55% less likely to
die from any cause while 23% were at a lower risk of dying due to a heart-related
illness. Based on these results, other scientists have come to the conclusion that
optimism reduces the stress in a person’s life while improving their problem-
solving and coping abilities. Optimistic individuals are also better at achieving their
goals and can cope effectively with change. Interestingly, studies show that optimists
have better immune systems, which means quicker healing and fewer ailments.
Moreover, they tend to develop better health behaviors such as consuming nutritional
diets and indulging in more physical activity.
There have also been a number of studies to research the connection between
optimism and diabetes. Three Iranian scientists, Hossein Karimi Moonaghi, Hossein
Namdar Areshtanab, and Leila Jouybari, published their study under the name “The
Efficacy of Optimism: Benefit Finding in the Treatment of Diabetes in Iranian
Patients”. Through it, they highlight how being diagnosed with a life-altering disease
like diabetes can offer patients opportunities to change unhealthy behaviors. 15
patients were selected after receiving a confirmed diagnosis of diabetes type II for at
least two years.
When interviewed, the participants explained that they considered their disease as an
agent in changing unhealthy lifestyle behaviors. Some even shared their willingness
to adjust their life goals and expectations such as a 50-year old subject who said, “I
already had a low physical activity level and I ate fatty and fried foods. Now I try to
walk every day for at least one half hour and I eat more low-fat and low cholesterol
foods such as vegetables and fruits.” Some people have even developed the attitude
of empathy, such as the 50-year old man who said, “Before becoming ill, some of
behaviors in diabetes such as stated discomfort of repeated injections of insulin or
rigid diet were pointless for me. Now, I’m less judgmental because I realize that
diabetics may have many reasons for their behaviors (Empathy).”

Other test subjects reported feeling more spiritual, while others worked on improving
the relationships between themselves and their family members. “I begin my life with
God’s name every day. God is my real helper,” said a 41-year old woman, whereas a
62-year-old male said, “Following my illness and over time, my wife has learned to
comfort me and in the family nutrition programs, she is also considering my
nutritional circumstances. The children understand my situation now and they
support me.”
As you can see, optimism is bound to help you come up with many ways to heal
yourself emotionally and spiritually. This way, you can back yourself against this
disease and make sure that you pull through. If you want help to become optimistic,
here are some tips you should follow.
Because 90% of your happiness comes from within, you should focus on what
makes you happy to become optimistic and ultimately healthy. Find solace in
even the simplest of things, such as a beautiful flower or the antics of your kids
or pets.
Stay active. Studies show that proactive individuals tend to be more satisfied
with their lives. Researcher Ed Diener points that out saying, “Happy people
set goals for themselves again and again.”
Indulge in sports since they allow endorphins to course through your body.
Endorphins are chemicals that make you feel better about yourself and the
world, and you will need these in your body to beat diabetes.
According to research, people who regularly help others tend to be 24%
happier than most. Therefore, consider becoming a giving person rather than
constantly taking from others.
Enshroud yourself with positivity. In addition to thinking only good thoughts,
avoid negativity, especially from TV shows and movies. If you have to watch
something negative or violent, follow it with a form of spiritual exercise like
yoga or meditation.
Develop a good sense of humor and your self-confidence. These will keep you
on track and ensure that you stay positive throughout.
Be thankful for everything you get regardless of how depressing it may be. For
instance, you can be thankful for your diabetes since it helped you discover a
new path in life or because it brought your family closer and ensured their
devotion to you.
So stay positive and let optimism guide you through. Rest assured it will
complement the efforts you are taking to reverse diabetes and even speed up the
process if you follow it from day one.
Develop Good Stamina
According to a study conducted by the Stanford University School of Medicine,
Americans spend less time exercising when not at work, which is why they are more
likely to develop obesity and diseases like diabetes. Contrary to common belief,
their calorie intake has not changed, which acquits it from the allegations previously
piled against it. As 52% of women and 43% of men abandon exercising, they tend to
lose control over their bodies and their general health and equilibrium are
compromised.
With diabetes, your body is already stressed out. This is why most diabetics feel
constantly tired and are constantly seeking methods to boost their energy levels.

However, without stamina, they may lose the will to stand up against diabetes,
making them more likely to suffer from it until the end.
Luckily, there are ways through which you can improve your stamina and ultimately
become ready to fight your diabetes.
Since high glucose levels are responsible for your lack of stamina, you need to
work on getting your diabetes under control. With your body spending its
energy on regulating your blood glucose levels, you need to replenish your
body’s fuel to have enough to perform your daily duties. This mainly means
getting rid of poor eating habits, such as smoking, consuming too much
alcohol, and sleeping less than the necessary eight hours. You need to also start
monitoring your blood sugar levels while following the protocol. This will
give you a moral boost, energizing you and motivating you to continue this
regimen.
You need to moderately exercise to make your cells consume the glucose in
your body and change it into energy. Now this does not mean that you should
be hitting the gym with the purpose of building an Arnold Schwarzenegger-
like body. If anything, such exercises will hurt you and cause your muscles to
rip. What you need is exercises which can help you feel less tired. These
include swimming, walking, tennis and even biking. On the other hand, if
sports are too much for you, you can visit different sites or museums in your
city or simply walk to your grocery store if possible. If you do not go out
much, ‘exercise’ by cleaning your home or playing with your children. Just
try incorporating small workouts whenever you can to stay fit.
Check yourself for depression. According to the American Diabetes
Association, most diabetics may fall as victims of depression, which is why they
feel tired most of the time. If your glucose levels are under control but your
feelings are not, find out whether you have the symptoms of depression and
seek proper treatment.

Staying active is what will get you to your goal and help you get rid of diabetes.
However, in addition to embracing a positive mindset, you need to also to monitor
what you eat, which is where the next tip comes in handy.
Eat Healthy At All Times
Your physician will be pushing you to embrace a diet plan drafted by the hospital’s
dietician. By now, however, you know that you should be eating healthy rather than
focusing on eliminating everything you love from your diet. This means increasing
the amounts of vegetables, legumes, lean protein and high fiber carbohydrates in your
diet. On the other hand, you will have to reduce your intake of saturated fats and
added sugars; low sodium foods will be just as effective in keeping you healthy and
out of the clutches of diabetes.
Types of food aside, you may have to reduce your serving size to manage your glucose
levels more effectively. This way, you can maintain good health, control your body
lipid (fat) levels, keep your weight and blood pressure in check, and avoid the
complications of diabetes.
In addition to this information, consider the following tips while following the 28-day
meal plan mentioned in this book.
Do not deprive yourself from food for long! Always have small snacks
between meals. Just make sure to stick to recommended serving sizes and
avoid junk food.
Opt for reduced-fat and low-fat products with every meal! Lean meats and
alternatives like turkey are also recommended.
Instead of using conventional oil, include healthy, unsaturated fats like olive
or sunflower oil in your meals!
If you crave baked items like cakes and biscuits, keep them for special
occasions regardless of how low in fat they may be. At least until you finish the
protocol.

Reduce the amount of salt you consume! This will help you control your sugar
drink consumption if you tend to resort to soft drinks, flavored water, etc. to
quench your thirst.
Reduce the amount of alcoholic drinks to two a day! You should also try
adding one or two alcohol-free days so that your system can take a break from
processing everything that passes from your mouth to your stomach.
Since your diet is one of the important aspects in ridding you from diabetes, the
following chapter will further contribute to your knowledge by detailing 10 recipes
for each of breakfast, lunch and dinner as well as five for drinks and desserts.
In this chapter, you were given three additional tips to
complement the 28-day plan you learned about in the
previous chapter and ensure that you defeat diabetes.
Recapping them, these tips are:
1. Eat Healthy At All Times
2. Develop Good Stamina
3. Embrace Optimism
Each of these was further explored through studies and additional instructions to
convince you of their efficiency and ability to help you with your daily labors.

Chapter 7: Recipes to Spice Things up a Little
Getting sick is probably one of the worst feelings in the world, especially since you
may have to consume bland food. The same goes for diabetes; most diabetics get
scared since they will have to give up many of their favorite foods. However, this book
does not want you to feel remorse whenever you enjoy a morsel or deprive your palate
from the tastes it got used to over the years. Therefore, in this chapter, you will learn
important recipes that can make diabetes bearable until you are finally free from
its clutches.
Breakfast Recipes
Breakfast is one of the important meals of the day, which is why you should not
skip it. This is especially true since your blood glucose levels will be high while
you are fasting and will need your medicine to control it. Well, until you are free
from diabetes at least. So, here are ten recipes you will love making early in the
morning.
#1) Egg and Vegetable Muffins

This recipe makes 12 muffins per batch; you should have two muffins every morning,
which is the serving size of this recipe.
Ingredients
2/3 cup water
1 tbsp. olive oil
1/3 cup bulgur
1/3 cup seeded and chopped tomato (1 small tomato)
1/2 cup low-fat cheese (2 lbs.)
3/4 cup chopped zucchini
1/4 cup chopped onion
8 beaten eggs
2 tsp. oregano
1/8 black pepper
Instructions
1. Prepare everything beforehand. Heat the oven to 350 degrees Fahrenheit. In
the meanwhile, apply non-stick spray onto the muffin cups.
2. Add water and bulgur in a saucepan and bring it to boil. Then, cover the
saucepan and let the mixture simmer for 12-15 minutes or until you think the
bulgur has become tender.
3. Start cooking the zucchini and onion in a skillet over medium heat for 5-10
minutes. Remember to stir occasionally so that the ingredients do not stick.
4. Remove the skillet from the stove and mix in the bulgur, cheese and tomato.
Finally, spoon the product into the muffin cups.
5. Separately, whisk the eggs and spices. Pour them over the muffin cups and
stuff the tray into the oven. Let the muffins bake 15-18 minutes or until they
are properly cooked. Serve them warm and make sure not to exceed the
serving.
#2) Zucchini and Swiss Pie

The recipe makes six servings, which is a blessing since you can prepare it on Sunday
and have it throughout the week.
Ingredients
1 cup whisked egg
1/4 cup chopped onion
2 1/2 cups sliced zucchini
1/4 cup grated Parmesan
3 lbs. low-fat Swiss cheese
3 cups shredded hash brown potatoes (Half a 20-ounce)
1 minced clove garlic
1/8 tsp. salt

2 tsp. oregano
1/4 tsp. black pepper
1/4 cup skim milk
1 tsp. cooking oil
Instructions
1. Preheat the oven to 400 degrees Fahrenheit.
2. Mix the 1/4 of the egg, onions and Parmesan in a large bowl. Add the
potatoes then transfer the whole concoction into a 9-inch pie plate.
3. After patting the mixture to settle it, bake it for 35-40 minutes or until the pie
turns golden. Cool it on a wire rack before reducing the oven’s temperature
to 350 degrees Fahrenheit.
4. Throw the zucchini and garlic in a large skillet and sauté until the former is
relatively tender. While letting it cool, place cheese slices on the bottom of
the crust. Once you are done, arrange the zucchini over the cheese.
5. Mix the remaining ingredients and pour the blend over the zucchini.
6. Bake at 350 degrees Fahrenheit for 25-30 minutes or until the filling starts
setting. Allow the pie to settle for 10 minutes before helping yourself to a
slice.
#3) English Muffin Breakfast Pizza

If you want something special for breakfast without having to spend ages cooking it,
this is definitely the recipe for you.
Ingredients
2 tbsp. low fat cream cheese
1 tsp. low fat sour cream
1 sliced, small ripe peach
1/2 English muffin
½ tsp. light brown sugar

Ground cinnamon
Instructions
1. Preheat your broiler.
2. Mix the cheeses together in a bowl then spread the mixture over the muffin.
3. Arrange the peach slices on top and sprinkle both the sugar and cinnamon.
4. Slip the muffin into the broiler for two minutes or until the cheese turns
brown around the edges.
5. Cut the muffin in half and serve it warm.
#4) Mushroom Omelet

How would you like sharing a delicious omelet with a loved one? Whether they have
diabetes or not, this two-serving omelet recipe will make them fall in love with you
and your cooking.
Ingredients
1 cup whisked eggs
3/4 cup wild mushrooms
2 scallions (only the white part)
1/4 tsp. minced thyme
1/4 tsp. minced basil
1 tbsp. chopped parsley
Pinch of ground pepper
Instructions
1. Apply cooking spray onto a skillet or omelet pan and let it heat over a high
flame for a minute.
2. Sauté the mushrooms and scallions over high heat for three minutes or until
cooked. Remove them from the heat and mix in the herbs and spices.

3. Use the same skillet to cook half of the eggs. Once the bottom becomes lightly
browned, flip the omelet and cook the other side as well.
4. Add half of the mushroom mix onto the omelet and fold it in half.
5. Repeat steps 1 to 4 for the second omelet then serve both warm.
#5) Apple Berry Oatmeal

If you love oatmeal, you will definitely enjoy this recipe featuring delicious fruits and
a spicy tinge. Making six servings, you can share this delicious breakfast dish with
your loved ones even if they do not share the same condition.
Ingredients
1 cup oats
1 3/4 cups apple juice
1 chopped apple
1/2 cup blueberries, blackberries, or raspberries
1/2 tsp. apple pie spice
1/4 tsp. salt
2 cups water
1 cup low-fat or fat-free milk
1/4 cup chopped pecans or almonds
Instructions
1. Let the water and apple sauce boil in a large saucepan.
2. Add the oats, apple chunks, apple pie spice and salt into the boiling liquid.
3. Let the mixture simmer for 30 minutes or until the oats are tender. Just
remember to constantly stir the mix.
4. Throw in the berries and serve with milk and pecans.
#6) Hash Brown Potato Cakes

Stopping your potato intake after being diagnosed with diabetes is difficult. However,
you can indulge in this starchy vegetable despite your diabetes with recipes such as
this one. The following ingredients make eight servings while you should only have
two cakes at a time.
Ingredients
1 lb. russet or red potatoes
1/2 a medium onion
1 tbsp. olive oil
2 tsp. thyme
1/4 tsp. salt
Pinch of black pepper
Instructions
2. Peel the potatoes, wash them with cold water, and then pat dry them with
paper towels. Shred the potatoes in a large bowl and add in the onions, oil,
and spices.
3. Spray a skillet with non-stick cooking spray and allow it to heat over a
medium flame.
4. Scoop a tablespoon of the mixture onto the skillet and press it down with a
spatula. Cook each side for 3-5 minutes or until golden brown.
5. Stir the mixture while you prepare all the hash browns so that it does not
clump.
#7) Breakfast Burrito

If you like indulging your palate early in the morning, this fork and knife breakfast
burrito is perfect. The recipe will make four servings, so adjust accordingly.
Ingredients

4 eggs
1 cup black beans
1 sliced tomato
1/3 cup chunky salsa
2 tbsp. milk
1/2 cup shredded Monterey Jack cheese
1/4 cup sour cream
Pinch of salt
4 tsp. chopped fresh mint
Instructions
1. Mash the beans slightly then transfer them to a small saucepan. Add the salsa
and heat the whole mixture over a low flame.
2. While the mixture simmers, prepare the egg tortillas. Beat the eggs while
adding in milk, pepper and salt. Prep a skillet or omelet pan by brushing it
with cooking oil.
3. Once the skillet is hot enough, pour 1/4 of the egg mixture onto it. Make sure
to lift the pan to spread the egg mixture. Then, place the skillet back on top of
the stove and let each side to cook until lightly brown.
4. Slide the egg tortilla slide onto a serving plate. Spread a tsp. of the bean-salsa
mix on half of the tortilla and add tomato and cheese. Fold it in half and then
quarters to create a burrito.
5. Top your unique burrito with sour cream, cheese and mint. You can also serve
it with salsa if you like a little extra on the side.
#8) Banana Yogurt Pancakes

Do you miss delicious pancakes on your breakfast table? Do not deprive yourself any
longer and indulge in a diabetes-friendly version which makes six servings.

Ingredients
2 cups all-purpose flour
1 mashed, ripe banana
1 cup fat-free yogurt
½ cup skim milk
4 egg whites
1 packet sugar substitute
1 tbsp. baking soda
½ tbsp. canola oil
1 tsp. vanilla extract
Instructions
1. Mix the flour, sugar replacement and baking soda with a fork in a large bowl.
2. Add the banana, yogurt, milk, vanilla, and oil. Stir all until the dry mixture
becomes moistened.
3. Beat the egg whites until you notice soft peaks. Next, add the egg whites to
your mix.
4. Coat a skillet with cooking spray and start ladling batches of pancakes. Make
sure to cook both sides of each pancake until brown.
Note: You can add unsweetened maple syrup to these if you absolutely must, but these pancakes
are perfect as is.
#9) Bacon, Quinoa and Vegetable Quiche

If you plan a brunch and would like something a little extra special which you and
your loved ones can enjoy, this recipe will create six servings which everyone will love
sharing.
Ingredients
4 eggs

1 cup egg product
1/2 cup quinoa
1/2 cup smoked bacon
1 cup fresh mushrooms
1/2 cup sliced leeks
1 cup fresh spinach
1 12-ounce can fat-free milk (preferably evaporated)
1/4 cup Gruyere or Havarti cheese
1/2 tsp. salt
Pinch ground black pepper
Instructions
1. Heat the oven to 350 degrees Fahrenheit.
2. Prepare your ingredients. First, cook the bacon to a crisp then crush it with your
hand. Next, coat a 10-inch pie plate with cooking oil or a light mist of cooking
spray.
3. Wash the quinoa before spreading it evenly on the pie plate.
4. In a bowl, mix the vegetables and bacon well then spread it all over the quinoa
base.
In another bowl, whisk the eggs before adding the egg product and milk. Shred the
cheese and mix it in with salt and pepper. Pour the mixture onto the pie plate and
let it settle.
5. Bake for 55-60 minutes or until the top is brown and the center is set.
#10) Cranberry Scones

If you want something on the go, scones are definitely your thing. With this recipe,
you can make up to 16 scones and enjoy them for many days to come as well as share
a few with friends and colleagues.
Ingredients

1/4 cup dried cranberries (you can use currants or raisins as well)
1 cup oats
1 1/2 flour
2 1/2 baking powder
3 tbs. low fat margarine
3/4 cup skim milk
2 tbs. orange juice
1/4 cup egg substitute
1 tbsp. sugar
1/4 tsp. nutmeg
1/2 tsp. cinnamon
Instructions
1. Start by heating your oven to 400 degrees Fahrenheit and preparing a cookie
sheet by lightly brushing cooking oil or applying cooking spray.
2. Mix the cranberries with the orange juice in a bowl and set the mixture aside to
let the fruit soften. After 15 minutes, drain the cranberries and get rid of the
excess juice.
3. Combine the rest of the ingredients in a separate bowl. Make sure to mix lightly
until the batter is just moist.
4. Flour your hands and separate the dough into two eight-inch circles that are
1/2-inch thick.
5. Place both on the cookie sheet while maintaining a 4-inch distance between
them. Dip your sharpest knife in flour and cut each into eight pie-shaped
wedges. Separate the scones and keep them at 1/2 distance from one another.
6. Bake the scones for 12-15 minutes then allow them to cool on a rack.
7. Store the baked scones in airtight plastic wrap or freeze them for later.

Lunch Recipes
While most people skip lunch, you should not do that. This meal is important as it
allows you to energize yourself before carrying out with the rest of your day’s work.
Through the following 10 recipes, you will get an energy boost and tantalize your
palate at the same time.
#1) Herb-Crusted Halibut

Halibut is a delicacy you should indulge in from time to time. The following recipe
will create four servings.
Ingredients
4 4lb. halibut steaks
1 minced shallot
2 beaten egg whites
1 cup breadcrumbs
1 cup canned chicken broth
1 tbsp. cornstarch
1 tbsp. capers
1 tbsp. olive oil
1/2 cup dry white wine
1/4 cup lemon juice
2 tbsp. parsley
Instructions
1. Wash the steaks and pat them dry with paper towels. Place each between
sheets of plastic wrap and beat them flat until 1/2-inch thick.
2. Dip each steak into the egg white and then into the breadcrumbs.
3. Spray a skillet with cooking spray and place it over high heat. Cook each steak
for 2-3 minutes per side or until golden brown.
4. Remove the steaks and wrap them in aluminum foil to keep them warm.

5. Heat olive oil in a saucepan and sauté the shallot for four minutes. Add the
wine and lemon juice and allow the mixture to boil until the sauce is reduced
by half.
6. Add the remaining ingredients then boil the sauce once before taking the
saucepan off the flame.
7. Arrange the steaks on a plate and include the sauce separately.
#2) Roasted Turkey with Mushroom Gravy

Indulge all of your senses in a light meal which can turn into a special lunch for two.
This recipe will make 12 servings, so adjust accordingly.
Ingredients
10-12 lb. turkey
1 medium onion
1 cup dried mushrooms
1/2 tsp. dried chives
1 cup chicken broth
2 tbsp. dry white wine
2 tbsp. potato starch
4 sprigs thyme
4 springs rosemary
1/4 tsp. salt
Pinch of black pepper
Peel of one lemon
Instructions
1. After heating the oven to 325 degrees Fahrenheit, remove the turkey’s giblets
and neck. Wash it thoroughly and pat it dry.
2. Loosen the skin over the breast and place the thyme and rosemary under the
skin. Meanwhile, place the onion and lemon peel inside the body.

3. Put the turkey in a roasting pan and let it cook for 3.5 – 4 hours or until your
meat thermometer indicates 180 degrees.
4. To prepare the gravy, measure two cups of pan drippings. Let the mixture
settle and skim off the fat after five minutes. Add the rest of the ingredients
and bring the liquid to a boil. Simmer for two minutes and then serve with the
turkey.
#3) Asparagus Chef Salad

If you would like a break from heavy meals, this is what you should go for. This will
make 4.5 servings, allowing you to share it with others.
Ingredients
1/4 cup asparagus
1 tbsp. chopped onion
1 medium orange
1 cup sliced mushrooms
2 oz. Swiss cheese
2 oz. julienne ham
For the Dressing
1 package of lemon and herb salad dressing
1/4 cup vinegar
1/4 cup vegetable oil
1 tbsp. water
Instructions
1. Chop the asparagus and place it in a casserole dish.
2. Add two tablespoons of water, cover the dish and microwave for two minutes.
3. Drain the asparagus and add it to the remaining ingredients in a bowl.

4. Mix the ingredients of the dressing then add 1/3 of it to the salad. You can use
the rest for the greens and vegetables you eat throughout the day.
#4) Chicken Chutney Wraps

If you do not want a heavy lunch but do not believe that you will be fulfilled with a
salad, a wrap may be your best bet. The following recipe for wraps is zesty enough to
make you want more, but stick to the serving size, which is 1/4 of the product of the
following ingredients.
Ingredients
8 lbs. roasted chicken (or turkey breast)
12 spinach leaves (or 4 lettuce leaves)
2 cups shredded coleslaw mix
1/4 cup non-fat mayonnaise
1 tbsp. + 1 tsp. mango chutney
4 whole-wheat tortillas
Instructions
1. Mix the coleslaw with the mayonnaise and chutney. Toss to mix well.
2. Heat up the tortillas first then place them on a flat surface.
3. Layer a quarter of the chicken over the lower half and top it with the coleslaw
mixture and spinach.
4. Fold the right and left margins of the tortilla in, the roll it from the bottom. You
can cut each wrap in half and serve it right away.
#5) Penne Arrabbiata

If you love your pasta and enjoy exotic flavors, this is what you should be sinking
your teeth into for lunch. The following recipe is enough for four servings.
Ingredients
1/2 tsp. red pepper flakes

2 chopped garlic cloves
1 tbs. olive oil
1 14.5 lb. Italian tomatoes and their juice
1 cup penne pasta (or any other type of pasta)
2 tbsp. parsley
3 tbsp. Parmesan cheese
Black pepper (to taste)
Instructions
1. Cook the pasta until al dente and drain thoroughly.
2. Cook the pepper flakes and garlic in olive oil over a low flame. Make sure not
to turn the mixture brown.
3. Add the tomatoes, but break them with a wooden spoon as you go. Allow the
sauce to cook on a medium flame until it grows thicker.
4. Add the pasta to the sauce and throw in the parsley and cheese.
5. Toss all the ingredients once to coat them with the sauce. Serve immediately to
enjoy the full flavor.
#6) Asian Soup with Shredded Chicken and Rice

Another equally tempting yet light meal, this soup packs the flavors of the Orient
while giving you a boost of energy. The following recipe will create four servings of
this delicious lunch recipe.
Ingredients
6 cups low-sodium chicken broth
3/4 cup shredded chicken breast meat
1 cup hot, cooked rice
4 dried black mushrooms
1 small Thai chili pepper
1/2 cup snow peas

1/4 cup carrots
2 thinly sliced water chestnuts
4 scallions
1 large clove garlic
1 tbsp. minced ginger
2 tsp. soy sauce
Salt and pepper for taste
Instructions
1. Add the mushrooms, chili pepper, ginger, mushroom, chicken broth and soy
sauce in a soup pot.
2. Bring the mixture to a boil and let it simmer for two minutes. Next, let the soup
stand for 30 minutes away from the heat.
3. Using a slotted spoon, remove the mushrooms, slice them, and then return to
the pot.
4. Let the mixture boil once more and add all the ingredients except for the
scallions and rice.
5. Reduce the flame and let the soup simmer for an additional 10 minutes.
6. Add the scallions and pour the soup into bowls.
7. Include ¼ cup of the rice in the center of each bowl.
#7) Chicken Corn Skillet

Serving four, this recipe is a mix of crunchy and soft ingredients that will make you
feel great on the inside and ultimately ready to take on the rest of the day.
Ingredients
1 1/2 cup deli roasted chicken
1 medium onion
1 medium yellow squash
1 medium red bell pepper

2 cups corn
1 tbs. olive oil
1/2 tsp. ground cumin
1/4 tsp. salt
2 tbsp. parsley
Instructions
1. Cut the vegetables and chicken into cubes.
2. Heat the oil in a skillet and sauté the chicken cubes for two minutes.
3. After removing the chicken, sauté the onions for five minutes followed by the
squash and pepper. Stir the vegetables for four minutes over the medium
flame. Finally, add the cumin, salt and pepper before sautéing the mixture for
an additional one minute.
4. Include the corn and parsley and sauté for two more minutes. Finally, add the
chicken and heat the whole mix for a minute.
#8) Alarm Chili

Chili is one of the flexible recipes since you can always freeze whatever you make for
later. And this is an advantage since the following unique recipe creates four servings.
Ingredients
1 lb. coarsely ground sirloin
3/4 cup white onion
1 minced clove garlic
3/4 chopped bell pepper
1 14.5 oz. crushed tomatoes
3 tbsp. chili powder
1/2 tbsp. cumin
1 tsp. dried oregano

1/2 cup beef broth
1/2 cup yogurt
2 tbsp. minced cilantro
1/4 tsp. cayenne pepper
Instructions
1. Cook the sirloin in a Dutch oven or large saucepan. Make sure to stir the beef
until it is well cooked.
2. Measure two tablespoons of onion and set them aside. As for the rest, cook it
with the garlic and bell pepper in a pot for five minutes. Add the chili powder,
cumin, oregano, tomatoes and beef broth.
3. Cover the mixture and allow it to simmer for 35-40 minutes.
4. Mince the onion you had separated earlier and place it in a small bowl along
with the rest of the ingredients not used so far.
5. Ladle the chili into a bowl and top it off with the onion mix.
#9) Mediterranean Chicken Stew

Serving four, this chicken recipe is perfect for those who love their food. It combines
a mixture of flavors that will keep you and those around you asking for more.
Ingredients
2 lb. chicken breast, bone-in
2 lb. sweet potatoes
2 cups chicken broth
1 14.5 oz. crushed tomatoes
2 medium onions
2 minced garlic cloves
1 yellow or red bell pepper
2 tbsp. golden raisins
1 tsp. turmeric

1/2 tsp. cinnamon
1/2 tsp. ginger
Instructions
1. Place the chicken on a lightly greased non-stick pot and brown it over a high
flame for two minutes. Lower the flame and move the chicken to a plate.
2. Aside from the chicken, add all the ingredients into the pot and bring the
mixture to a simmer while cooking for two minutes.
3. Place the chicken into the pot, cover it, and let it simmer for 30-40 minutes.
4. In four soup plates, divide the potatoes and chicken. Let the contents of the pot
boil for two minutes and then pour the thick product over each serving.
#10) Chinese Chicken Spring Rolls

Unlike conventional chicken spring rolls, this recipe is made from actual vegetables.
The recipe will make 18 servings, but you can always save the rest for later.
Ingredients
1 lb. boneless chicken breasts
18 to 20 large leaves of lettuce
1/2 cup cilantro leaves
5 oz. canned water chestnuts
1 cucumber
2 tbsp. low-sodium soy sauce
1/2 tsp. chili oil
1 tsp. dark sesame oil
2 tsp. ginger
1 tsp. chili and garlic sauce
2 tbs. rice vinegar
2 tsp. hoisin sauce
Instructions
1. In a bowl, mix the soy sauce, oil, vinegar and ginger.
2. Cut the chicken into small cubes, mix it with the soy sauce marinade, and let it
soak for 30 minutes.
3. Prep a non-stick pan; add the chili oil and heat the pan. Remove the chicken
from the marinade and stir fry it until brown.
4. While the chicken cools, sauté the cilantro, cucumber and water chestnut. Also
add the chili and garlic sauce along with the hoisin sauce. Toss the contents of
the pan before setting it aside.
5. Add 1/4 cup of the chicken stuffing on a lettuce leaf, roll it up, and turn in the
end. Continue the same process until all the rolls are made.
Dinner Recipes
Finally, it is dinner time and the meal you end your day with. Since you would
definitely appreciate something savory to end your day with, try making the
following ten recipes.
#1) Tuna Burger

Tuna is one of the important ingredients you should have in your diet. If you do not
like tuna, this recipe will change your mind, especially since you get to make two
servings of this burger.
Ingredients
10 oz. ahi tuna
2 whole wheat hamburger buns
2 cups lettuce
1 tomato
1/4 red onion
1 tbsp. olive oil
2 tbsp. pesto
Instructions

1. Add the olive oil to the tuna and season with salt and pepper.
2. Fire up your grill and heat it on a high flame. Grill each patty on both sides for
two minutes or until the outside becomes lightly charred while the interior
boasts a pink shade.
3. Toast the buns then spread pesto over them. Place the patties on each and top
them off with lettuce, onion and tomato.
#2) Quick Chicken Creole

If there is one thing most people hate to do, that would be cooking after a long day at
work. If you do not want to compromise on taste either, this recipe will make four
servings of a very quick yet tasty chicken creole.
Ingredients
1 1/2 cup boneless chicken
1 cup peeled tomatoes
1 cup low-sodium chili sauce
1 1/2 cup green bell pepper
1 1/2 cup celery
1/4 cup onion
1 tbsp. minced garlic
1 tbsp. basil
1 tbsp. parsley
1/4 tsp. red pepper
1/4 tsp. salt
Instructions
1. Spray cooking spray on your sauté pan and place it on a very high flame.
2. Cook the chicken, stirring it for 3-5 minutes. Lower the flame and let it cook for
no more than two minutes.

3. Add the tomatoes, chili sauce, bell pepper, celery, onion, parsley, basil, garlic
and spices. Let the mixture boil over a high flame then let it simmer for 10
minutes while the pot is covered.
4. Serve hot and enjoy your delicious yet quick meal.
#3) Pork and Tofu Stir Fry

Pork combined with tofu is definitely one of the best food combinations you can find.
If you liked them both separately, it is time you try them together in this recipe which
serves four.
Ingredients
1/2 lb. lean pork
5 oz. tofu
1 cup fresh mushrooms
1/4 cup green onions (with tops)
1 cup Chinese pea pods
1 tsp. gingerroot
2 tsp. oyster sauce
1 tsp. cornstarch
81 tsp. soy sauce
1 tsp. low-sodium soy sauce
2 tsp. vegetable oil
1 clove garlic
Instructions
1. Trim the fat away from the pork loin if your butcher has not done that for you
and cut the meat into thin slices. You may want to cut the pork while it is still
partially frozen so that you save time.
2. In a bowl, combine the pork, cornstarch, and one teaspoon of soy sauce. Allow
the meat to marinate for 20 minutes in your fridge.

3. In a saucepan, heat one inch of water and add the peas. Cover the saucepan
and let the water boil for a minute. Finally, drain the peas and rinse them with
cold water.
4. Heat the skillet on a high flame and add the pork along with gingerroot and
garlic. Stir the contents of your skillet until the pork is no longer pink.
5. Add mushrooms and onions then stir fry the whole mix for two extra minutes.
6. Add all the remaining ingredients and stir fry everything thoroughly.
#4) Pot Roast in Red Wine

If you have friends coming over for dinner and would like to share your meal with
them, this pot roast recipe is perfect. Though it takes six hours to cook, it will make 12
servings which everyone will enjoy. You can also use the leftovers for sandwiches
later.
Ingredients
1 3-pound beef roast
2 large russet potatoes
3 slices turkey bacon
1 large onion
1/4 cup grated carrot
2 medium carrots
1 cup mushrooms
1 lb. green beans
3 large cloves garlic
1 cup dry red wine
1 bay leaf
4 sprigs thyme
1/4 cup chopped parsley
freshly ground pepper (to taste)

Instructions
1. Lightly grease a non-stick skillet. Add the turkey bacon to the skillet and sauté
it until it grows crisp.
2. Add the beef and cook it until it is brown on all sides.
3. Transfer both the meats to a larger crockery slow cooker. Add the onion, grated
carrot, garlic, bay leaf, parsley, thyme, and wine. Finally, cover the cooker and
let it cook for 5-6 hours on a low flame or 2-3 hours on a high flame.
4. When the beef is almost ready, cook the potatoes first for 10-15 minutes and
then add carrots and green beans. Finally, drain the vegetables and keep them
on the side.
5. Spray cooking spray onto a skillet and sauté the mushrooms over high flame
until they grow tender.
6. Transfer the beef to a carving board and let it stand for 10 minutes. Then, start
slicing against the grain.
7. Arrange beef slices into a platter and get rid of the onion, bay leaves and thyme.
8. Add the vegetables and mushrooms into the juice then spoon them over the
beef.
9. Sprinkle with pepper and serve immediately.
#5) Grilled Shrimp Tacos

A good and quick recipe for four, grilled shrimp tacos will definitely make your night
very special, especially if you have friends over and would like something light.
Ingredients
1 1/2 cup peeled and deveined shrimp
4 corn tortillas
4 long bamboo skewers

1 cup shredded lettuce
1/4 cup Greek yogurt
2 tbsp. light mayonnaise
1/2 cup salsa verde
1/2 tsp. chili powder
1 tbsp. olive oil
1 lime
2 cloves garlic
1/2 tsp. salt
1/4 tsp. ground black pepper
Instructions
1. Preheat your grill while you prepare everything else.
2. In a separate bowl, mix the yogurt, mayonnaise and chili powder. Cover the
mixture and keep it in the fridge until you need to use.
3. Skewer the shrimp on each skewer. For ease, use 1/3 cup of shrimp for each
skewer.
4. In another bowl, blend the olive oil, lime juice, salt, garlic and pepper. Brush
the shrimp with the marinade you just made and grill the seafood for no more
than four minutes on each side.
5. For a stronger flavor, consider brushing with the marinade while grilling.
6. Heat the tortillas briefly on the grill and then fill them with the shrimp. In each
tortilla, add 1/4 cup shredded lettuce, a large tablespoon of the yogurt sauce,
and two tablespoons of salsa verde. Repeat this step for all the tacos.
7. Place all the tacos on a plate and serve them while they are still warm.
#6) Creamy Chicken Apple Salad

If you want something nice, creamy yet crunchy, then this is what you should make
for dinner. Enough to make eight servings, this recipe is a blend of protein, fiber and

healthy fats. So make sure to try it at least once while you work towards a diabetes-
free you.
Ingredients
2 cups cooked chicken breast
2 green onions
2 stalks celery
1 medium apple
1/4 cup light mayonnaise
1/2 lemon
1/4 cup fat-free yogurt
3 tbsp. walnuts
1/8 teaspoon black pepper
Instructions
1. Start by dicing the chicken, onions, celery and apples. Next, chop the walnuts
and squeeze the lemon.
2. In a bowl, combine the ingredients you had diced and chopped.
3. In another bowl, whisk the lemon juice, mayonnaise and yogurt. Add pepper
to the mixture.
4. Pour the contents of the other bowl onto the chicken and stir everything to coat
evenly.
5. You can serve the salad with bread or crackers or on top of a lettuce leave.
#7) Butternut Squash Stew with Chickpeas

If you want to only have vegetables and give eating meat a rest, make this recipe for
a change. Serving eight, this stew is also perfect during the colder season as that is
when winter squash is available in the market.
Ingredients

1 medium butternut squash
1 15-oz.chickpeas
1/2 lb. small, unpeeled red potatoes
1 cup low-fat and low-sodium chicken broth
2 tsp. olive oil
2 tbsp. creamy peanut butter
1 large onion
1 14-oz. fire roasted tomatoes
3 minced garlic cloves
3/4 tsp. oregano
2 tbsp. parsley
Salt and pepper (optional)
Instructions
1. Prep the squash first. Place it in a microwave oven and nuke it for five minutes.
Remove the squash and allow it to cool enough until you can handle it.
2. Cut the squash in half and start peeling the skin off each half. Make sure to
take your time to avoid removing more than the skin.
3. Cut each half lengthwise and start removing the seeds. Finally, cut the plant
into cubes and set it aside.
4. Heat the oil over a medium flame and sauté the onion and garlic for 5-6
minutes.
5. Add the squash and potatoes and continuously stir to allow them to absorb
the flavor of the garlic and onions.
6. Add the broth, tomatoes, oregano, salt and pepper to the vegetables and let
the contents of the pot boil.
7. Lower the flame to a simmer covered for 20 minutes or until the vegetables are
tender.
8. Finally, add the chickpeas and peanut butter and cook for extra five minutes.
9. Serve the dish and garnish it with chopped parsley.
#8) Meat Mushroom Pub Pies

Another light yet meaty dish that serves four, meat mushroom pub pies is a great meal
for both singles and couples. What makes it even special is the fact that you can save
it for later in the freezer.
Ingredients
1/2 puff pastry sheet
1 lb. ground beef sirloin
3/4 cup mushrooms
1/2 cup peas
1 1/2 cups onion
1 1/2 cups fat-free beef broth
2 tbsp. all-purpose flour
2 tsp. thyme
1 tbsp. steak sauce
Instructions
2. Sprinkle flour on a surface and roll out the puff pastry until it is 6 inches long
and wide.
3. Using a sharp knife, cut the pastry into twelve strips. You can also save time by
cutting squares to fit over your ramekins.
4. Place a skillet over a medium flame and brown the beef, onion and mushroom.
Continue cooking for five minutes or until the beef is no longer pink. Add
thyme and flour into the mix.
5. Stir in beef broth and steak sauce and allow it to cook for five minutes.
6. Finally, add the peas and spoon the whole mixture into ramekins that are 5
inches in diameter.

7. Place two pastry strips in an X formation over each casserole. Place a third strip
across the center and press the hanging pastry onto the casseroles’ sides. If you
decided to go for the square formation, simply fold the puff pastry over the
utensil.
8. Place the ramekin into the oven and bake for 15 minutes or until the pastry rises
and turns golden brown.
#9) Barley Mushroom and Herb Risotto

This is a very versatile dish as it can be completely vegetarian or include chicken or
shrimp. Enough for six servings, this recipe will make your meal a very special one
and tempt you to repeat it often.
Ingredients
1 cup pearl barley
1 lb. fresh mushrooms
6 cups reduced sodium, fat-free chicken broth
1 cup small onion
1 clove garlic
3 tsp. olive oil
2 tsp. parsley
2 tsp. chives
1/4 cup grated parmesan cheese
1/2 tsp. salt
Instructions
1. Allow the chicken broth to simmer over a medium flame. Set the broth aside,
but keep it warm by lowering the flame.
2. Use 1 teaspoon of olive oil in a medium saucepan over medium heat.

3. Sauté the onions until they grow clear and then include the barley. Sauté the
mixture for two minutes.
4. Ladle half a cup of broth into the saucepan while stirring constantly until the
liquid is absorbed. Repeat this step until all of the barley is cooked and it
features a creamy texture.
5. Add the remaining olive oil in a sauté pan over a medium flame. Add
mushrooms and sauté them until they lose water and start growing brown.
6. Include garlic to the mixture and sauté for an additional minute.
7. Finally, add the mushrooms and garlic to the barley and stir in the remaining
ingredients.
8. Serve immediately and garnish with a twig of parsley. However, if the risotto
grows too thick, you can add more broth and stir until the whole mixture
becomes creamy again.
#10) Chicken and Dumplings

This is one of the best dishes to share with your whole family. Serving six, the flavors
in this dish can be further accentuated with a side of green beans.
Ingredients
1 1/2 lb. boneless chicken breasts
8 cups chicken broth
1 cup whole wheat flour
1/2 cup all-purpose flour
1/2 cup plain Greek yogurt
1 egg
1 tbsp. cold water
2 celery stalks
1 medium onion
2 carrots

1 cup mushrooms
1 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. ground sage
1 tsp. olive oil
Instructions
1. Mix all the powdered ingredients along with the sage and pepper in a bowl.
2. Include the yogurt, egg and water to form a sticky dough. Cover the bowl and
let it settle.
3. Add cooking spray and olive oil to a soup pot and place it over a medium flame.
4. Sauté the onion, celery, carrots and mushrooms for 5-7 minutes or until they
grow soft.
5. Add the chicken and broth and let it boil. After five minutes, reduce it to a
simmer.
6. Roll the dough into an 8-inch disk that is 1/2-inch thick. Cut it into one-inch
pieces and drop them into the broth.
7. Stir the broth frequently until you add all the dumplings. Let the mixture
simmer for ten minutes and then serve.
Dessert Recipes
While you may be incredulous at the idea of having dessert, you should remember
that diabetes does not necessarily mean that you cut off everything you had ever
enjoyed in life. In fact, if you avoid fatty foods and complex sugars, you can still treat
yourself to a sweet something every once in a while. Just remember not to overdo
things or else you will be going back to square one and losing the progress you had
made so far with your diet plan.

#1) Strawberry Shortcake
If you are a fan of strawberry shortcake, you will definitely love this diabetes-friendly
version. Just remember to make enough for yourself and your family as the following
ingredients make 12 servings.
Ingredients
1 1/4 cups low-fat biscuit and baking mix
1 cup low-fat milk
1 packet artificial sweetener
6 cups fresh strawberries
12 tbsp. fat-free, no sugar added whipped
topping
Butter flavored cooking spray
Instructions
1. Preheat the oven to 400 degrees Fahrenheit and prepare a baking sheet by
spraying it.
2. In a bowl, stir the biscuit mix, milk and sweetener until they are properly
combined.
3. Sprinkle flour on a surface and roll the dough on top until it is 1/3 inch thick.
4. Using a biscuit cutter, cut out six biscuits and place them on the sheet. Spray
the biscuits and bake them for 10 minutes or until done. Just make sure not to
let the bottoms grow too brown.
5. Cut the biscuits in half horizontally and place in each the strawberries and
cream. Serve once you are done.
#2) Chocolate Pudding

If the words ‘chocolate’ and ‘pudding’ have been removed from your dictionary, it is
about time that you bring them back with the following recipe which serves 12.
Ingredients

1.4 oz. box sugar-free instant chocolate pudding mix
1 1/2 cups fat-free milk
1/4 cup mini-chocolate chips
30 graham cracker squares
12 oz. fat-free whipped topping
Instructions
1. Place 10 graham squares on an8-inch square pan. Make sure that they overlap
so that they can support the pudding.
2. To prepare the pudding, follow the instructions detailed on the package and
let it cool in the fridge for five minutes.
3. Fold 6 ounces of topping onto the pudding and mix well before adding the
whole concoction onto the graham squares. Cover the pudding with 10 more
squares and repeat the layers.
4. Allow the pudding to refrigerate overnight or for three hours at least if you are
in a rush.
5. Add the remaining whipped topping and sprinkle chocolate chips to make it
look more appealing.
#3) Apple Crumb Cake

The following recipe will create 16 servings of a very popular desert, one you may
have loved prior to your diagnosis. Now, you can eat it without feeling guilty at the
end of the day.
Ingredients
2 Braeburn apples

1/2 tsp. baking powder
1/2 tsp. baking soda
1 teaspoon vanilla extract
1 cup all-purpose flour
1/3 cup sugar substitute
1/4 cup egg substitute
1/4 cup brown sugar substitute
1/3 cup rolled oats
1 tsp. ground cinnamon
1/8 tsp. ground nutmeg
1/8 tsp. salt
4 tbsp. cold margarine
1/3 cup unsweetened apple juice
Instructions
1. Preheat the oven to 350 degrees Fahrenheit. While the oven grows warm, peel,
core and chop the apples. Once you are done, apply cooking spray on an 8-inch
baking pan.
2. Mix the flour, sugar substitutes, oats, cinnamon, nutmeg and salt in a bowl. Cut
the margarine and set aside 1/2 a cup.
3. Include the baking powder, baking soda, apple juice, vanilla, and egg substitute
in the flour mix. Beat the whole concoction at a medium speed and then fold in
the apples.
4. Spoon the mixture into the pan and spread it properly. Sprinkle with the
remaining flour mixture and bake for 30-35 minutes.
5. Let the cake cool before cutting 16 squares and finally serving it.

#4) Frozen Yogurt Pops
A versatile dessert, these frozen yogurt pops can include any fruit, be it mango or
pineapple. You can also unleash your creativity and combine flavored yogurt with a
different fruit before topping everything with coconut or sprinkles. Serving six people,
this recipe is easy and a joy to make.
Ingredients
12 strawberries
1/2 cup Greek yogurt
12 cake pop sticks
Wax paper
1/4 cup chopped pecans
Instructions
1. Place the wax paper into a small baking sheet.
2. Stick the cake pop sticks into the top part of the strawberry, but make sure not
to pierce the fruit.
3. Dip each fruit into the yogurt and shake it gently to ensure only a thin coat.
You can also use a spoon to coat the strawberries if necessary.
4. Sprinkle the pecans over the strawberries before placing the pops on the sheet
and freezing them for 1-2 hours.
5. You can store these pops for later as well by removing them from the sheet and
keeping them in zip lock bags.
#5) Creamy Cheesecake with Fresh Raspberries

Another beloved recipe, cheesecake is probably the king of the American dinner table.
Making up 12 servings, this is one recipe you would want to make for the people you
love.
Ingredients
2 tbs. sugar-free red raspberry preserves

1 cup fresh raspberries
3 eggs
1 egg white
4 cups low-fat cream cheese
1 cup graham cracker crumbs
2 tbsp. margarine
1/4 tsp. cream of tartar
2 tsp. vanilla extract
3/4 cup + 2 tbsp. sugar substitute
2 tbsp. cornstarch
1 1/2 tsp. grated lemon zest
Instructions
1. Heat the oven to 325 degrees Fahrenheit.
2. Mix the cracker crumbs with margarine. Add the mixture to the bottom of a 9-
1/2 springform pan and bake it for seven minutes.
3. Use an electric mixer at high speed to beat the egg whites along with the cream
of tartar. Once the mixture turns foamy, add six tablespoons of the sugar
substitute one tablespoon at a time.
4. In a separate bowl, stir the rest of the sugar with the cornstarch and add in
cream cheese, lemon zest, egg yolks, and vanilla. Make sure to create a well-
blended consistency.
5. Spread the egg whites onto the cheese and then bake until the center of the cake
grows firmer. This can take 40-45 minute.
6. Remove the cake from the oven and allow it to cool. Meanwhile, melt the
raspberry preserves over a medium flame. Stir often to avoid burning the mix.
7. Cool the preserves until they turn thick and syrupy.
8. Remove the outside of the pan and pile the raspberries on top of the cake. Add
the syrup and let the cake chill.

Drink Recipes
With so much to eat and enjoy, you may want something to wash it all down. This is
where drinks come in handy. Again, you may be raising your eyebrows at the
thought of having drinks when your doctor has allowed only water. Luckily, it will
not be long before you can breathe easy and enjoy (in moderation, of course) many of
the foods and drinks you have had to forgo since your diagnosis. So, until you are
finally diabetes-free here are some drinks that will not drive your glucose level or
doctor up the wall.
#1) Low Carb Sangria

Whether you like red wine or white wine, this drink is one you should try, especially
since it is bound to refresh you from the inside out.
Ingredients
2 cups dry white wine (Sauvignon Blanc or Pinot Grigio)
2 cups club soda
1 cup diet lemonade drink made
1/4 cup fresh lime juice
1/4 cup fresh lemon juice
1/2 cup sugar-substitute
1 lemon, sliced
1 lime, sliced
Instructions
Simply mix all the ingredients in a pitcher or punch bowl. Serve the drink chilled over
ice.
#2) Peach Smoothie

If peach has finally available at your nearby mart or grocery, grab a few to make this
very refreshing and nutrient-packed smoothie.
Ingredients
1 medium fresh peach
1/2 cup skim milk
1 4-oz. non-fat vanilla yogurt
1 cup ice cubes
Cinnamon (optional)
Instructions
1. Peel and core the peach before cutting it into cubes.
2. Add the top four ingredients and blend until smooth.
3. Scrape the side with a spatula before blending one more time.
4. Pour into glasses and sprinkle the cinnamon and/or garnish with strawberries.
#3) Fresh Fruit Slush

Fruits are good for you, but chances are that you are bored of them already. So why
not drink them and enjoy the cooling sensation of a slush at the same time?
Ingredients
8 ice cubes
1 1/2 cups of your favorite fresh fruit or an unsweetened
frozen version of it
Instructions
1. Blend the fruit until smooth in a blender.
2. While blending, add the ice cubes one at a time. Stop once you get a slushy
consistency and serve immediately.
#4) Cherry, Blueberry and Banana Smoothie

Get a large dose of antioxidants with the help of this smoothie.
Ingredients

1 1/2 cups cherries
1/2 cup blueberries
1 small banana
1 cup unsweetened vanilla-flavored almond milk
1 6-oz. blueberry-flavored Greek yogurt
Instructions
Combine all the ingredients in a blender and blend until smooth. Serve chilled right
away.
#5) Mulled Cranberry Punch

If you are holding a party, there is no reason for you to not join in on the fun. Use this
drink and even your non-diabetic friends will want more.
Ingredients
1 32 –oz. low-calorie cranberry juice
1 11.5 oz. frozen white grape-raspberry juice concentrate
4 cups water
1 orange
8 inches stick cinnamon
8 whole cloves
4 whole allspice
Instructions
1. With the help of a vegetable peeler, remove 2- to 3-inch-long sections of orange
peel and then juice the orange.
2. For a spice bag, cut a 6-inch square from a 100%-cotton cheesecloth. In the
center, add the orange peel, cinnamon, cloves, and allspice. Bring the corners
together and tie it tightly.

3. In a slow cooker, add the cranberry juice, juice concentrate, orange juice, water
, and spice bag. Cover the pot and let it cook on a low flame for 4 to 6 hours or
on high flame for 2 hours.
4. Remove the spice bag and serve the beverage immediately. Since it is a part,
garnish the drinks with lemon slices.

Conclusion
Now, you have come to the end of a long journey where you discovered a few new
things about yourself and the disease currently threatening your life. To sum
everything up:
You are no less than a hero since you battle each day to survive despite the
constant threat which diabetes poses on your life.
Your physician may not be telling you the whole truth because of the people
at Big Pharma, which is why there is nothing wrong with trying to find
alternatives to oral medications and insulin.
The true reason behind the increase of diabetes is the amount of free fatty
acids moving around in your body. These are what contribute to your insulin
resistance as they prevent the pancreas from functioning properly and make
your cells less sensitive to insulin.
While controlling your genes may be hard, saving yourself from diabetes’
many threat and consequences is not that hard if you control the FFAs in your
body.
Four elements - Niacin, Tryptophan, Vitamin C, and B-Group Vitamins – are
the secret many are yet to discover to actually beat diabetes and be free from
this disease. By incorporating them into your diet according to the 28-day
plan, you will be able to complete your Herculean labors and succeed when
others before you have failed.
Complementing these truths are a number of tips, suggestions and recipes to help
make your journey from tired diabetic to healthy and diabetes-free much easier than
you expected. There is so much research proving every bit of information here, which
is much more than can be said about your doctor’s claims and other literature
pharmaceutical companies have spread to ensure that you remain dependent on their
offerings.

However, if you are truly to succeed in your fight against diabetes, you need to
remember to be consistent and optimistic. The latter is even more important because
pessimism will allow diabetes to control you and eventually rule your life. So continue
fighting so that you can truly shine as you were always meant to do.

Diagnosed with diabetes? This is one bit of news you probably never wanted to hear,
especially if the life of someone you love has been claimed by this disease. However, you
need to understand that you are not alone. There are millions of people across the globe
facing the same issue and continue to struggle daily in an effort to find balance.
Luckily, you do not have to suffer for long because you now have the perfect resource
within your hands. This book will help you do more than control your glucose levels;
your doctor and his or her medicines can do that. This resource will actually help you
beat diabetes once and for all to enjoy life as you had always wanted.
Within these pages is a lot of information that can help you understand the disease you
suffer from and ultimately beat it. However, those studies, tips and well-guarded secrets
pale in front of the 28-day protocol which can free you from the chains diabetes bound
you by.
So get ready to live a long, healthy life without the threat of diabetes over your head
every time you look at a delicious morsel or plan a strenuous activity.
copy@diabetesdestroyed.com

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personal or commercial damage arising from the application or misinterpretation of

information presented herein.

given here, consult your doctor without delay!

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Chapter 2: The Truths About Diabetes .................................................................................................. 17

Truth 2) Diabetes is a Killer Disease ............................................................................................ 20

Truth 3) Diabetes is Costly ............................................................................................................ 23

Truth 4) Diabetes Can Affect Anyone ......................................................................................... 25

Truth 6) Consuming Sugar Excessively Does Not Cause Diabetes ........................................ 29

Truth 7) Special Diabetic Foods Should Be Eaten Moderately ................................................ 30

Truth 8) You Can Eat Fruits Despite Your Diabetes ................................................................. 32

Truth 9) Obesity Will Not Lead to Diabetes ............................................................................... 34

Truth 10) You Do Not Need Insulin ............................................................................................ 34

Chapter 3: You Are Not Alone; Live Surprises All .................................................................................. 37

Tracy’s Story ................................................................................................................................... 39

Lily’s Story ...................................................................................................................................... 41

Chapter 4: Fighting FFAs to Finally Become Free from Diabetes .......................................................... 45

The Truth Behind Anti-Diabetic Medicines ............................................................................... 51

All About Niacin .......................................................................................................................... 54

All About Vitamin C .................................................................................................................... 59

All About B-Group Vitamin ......................................................................................................... 61

Chapter 5: The 28-Day Protocol ............................................................................................................ 64

The 28-Day Protocol ...................................................................................................................... 64

Embrace Optimism ........................................................................................................................ 72

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Develop Good Stamina ................................................................................................................. 75

Eat Healthy At All Times .............................................................................................................. 77

#1) Egg and Vegetable Muffins .................................................................................................... 79

#2) Zucchini and Swiss Pie .......................................................................................................... 80

#3) English Muffin Breakfast Pizza .............................................................................................. 81

#4) Mushroom Omelet .................................................................................................................. 82

#5) Apple Berry Oatmeal .............................................................................................................. 83

#6) Hash Brown Potato Cakes ...................................................................................................... 84

#7) Breakfast Burrito .................................................................................................................... 84

#8) Banana Yogurt Pancakes ........................................................................................................ 85

#9) Bacon, Quinoa and Vegetable Quiche .................................................................................... 86

#10) Cranberry Scones.................................................................................................................. 87

Lunch Recipes ................................................................................................................................. 89

#1) Herb-Crusted Halibut............................................................................................................. 89

#2) Roasted Turkey with Mushroom Gravy ................................................................................. 90

#4) Chicken Chutney Wraps ......................................................................................................... 92

#6) Asian Soup with Shredded Chicken and Rice......................................................................... 93

#8) Alarm Chili ............................................................................................................................. 95

#9) Mediterranean Chicken Stew ................................................................................................. 96

#10) Chinese Chicken Spring Rolls .............................................................................................. 97

#1) Tuna Burger ........................................................................................................................... 98

#2) Quick Chicken Creole ............................................................................................................. 99

#4) Pot Roast in Red Wine ......................................................................................................... 101

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#6) Creamy Chicken Apple Salad ............................................................................................... 104

#7) Butternut Squash Stew with Chickpeas ................................................................................ 105

#8) Meat Mushroom Pub Pies .................................................................................................... 106

#9) Barley Mushroom and Herb Risotto..................................................................................... 107

Dessert Recipes ............................................................................................................................. 110

#1) Strawberry Shortcake ........................................................................................................... 110

#2) Chocolate Pudding ................................................................................................................ 111

#3) Apple Crumb Cake................................................................................................................ 112

#4) Frozen Yogurt Pops .............................................................................................................. 113

#5) Creamy Cheesecake with Fresh Raspberries ......................................................................... 114

Drink Recipes................................................................................................................................ 115

#1) Low Carb Sangria ................................................................................................................. 115

#3) Fresh Fruit Slush .................................................................................................................. 116