Erasing Diabetes -- winning WITHOUT meds 

Erasing Diabetes - Diabetes Help - East Hampton, New York



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The 10-minute rule for better blood glucose

Posted on July 14, 2019 at 11:20 AM Comments comments (0)

Want to lower your glucose numbers? Follow the 10-minute rule.

The 10-minute rule suggests that you exercise for 10-minutes after every meal. Breakfast, lunch, and dinner. That short 10-minute bout of activity goes a long way to rev your metabolism so you burn more calories and you lower blood glucose more effectively. You can do whatever you want.... walk, cycle, dance, swing your arms in...

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Skipping breakfast lowers blood glucose

Posted on June 15, 2019 at 6:15 AM Comments comments (0)

It's in the news again, and it is NONSENSE: Skipping breakfast does NOT causes obesity and heart disease.

There's no causation here, folks. In fact skipping breakfast is a kind of intermittent fasting, and intermittent fasting is a great way to lower blood glucose numbers and lose weight.

The more time that you spend not eating (in the fasted state), the more cha...

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Recipe: Chocolate Peppermint Chunks

Posted on December 19, 2018 at 2:00 PM Comments comments (0)

This recipe is incredibly easy -- and tasty too. A food processor is a must. Even a mini food processor, like the Ninja Express Food Chopper will work, but you'll have to work in small batches.

2 cups pitted dates

1 cup walnuts, chopped

2 cups rolled oats

1 cup shredded unsweetened coconut


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Apple "Sausage" Thanksgiving Stuffing

Posted on November 11, 2018 at 9:25 AM Comments comments (0)

My family loves this stuffing. There's no oil, no butter, and no eggs. The broth is what makes it moist. You can prepare the stuffing days in advance and keep in fridge. It even freezes well. Just allow plenty of time to heat thoroughly.

Pre-heat oven to 375°F

1 bag (15 oz.) dry seasoned stuffing cubes

1 to 1 ½ cu...

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Curried Carrot Soup with Pistachios

Posted on October 8, 2018 at 8:20 PM Comments comments (0)

This soup is a favorite at my house. It seems we never get tired of eating it. It's as delicious as it is nutritious. One serving gives you 120 calories, 6 grams of fiber, and all the vitamin A and beta-carotene you'll need for the day. It's rich in vitamins B1, B6, C, and K, and it brings a smile to your face. 

Serves 6

5 big soup carrots, washed chopped

2 med...

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Diabetes Trivia: Blood Sugar Highs

Posted on February 19, 2018 at 12:50 AM Comments comments (1)

Name the 4 days of the year that blood sugar readings are highest...

Starting with #4...

4. New Year's Eve -- Average blood sugar reading is 131mg/dL.

3. Christmas Day -- Average blood sugar reading is 140mg/dL.

2. Halloween -- Average blood sugar reading is 158mg/dL.

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Szechuan Black-Eyed Pea Salad

Posted on February 19, 2018 at 12:10 AM Comments comments (0)

Szechuan sauce adds just a little zing to this tasty dish. I bring this salad to parties, and people just dig in. In no time flat! It's all gone, and people are asking for the recipe.

Serves 6

2 14-oz. cans black-eyed peas, rinsed, drained

1 avocado, cubed (1 cup)

1 medium red bell pepper (or any color)

1 Tbsp lemon juice


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High cholesterol? Diet changes as effective as statins

Posted on February 18, 2018 at 7:10 AM Comments comments (0)

A recent study showed that when you eat plant protein instead of animal protein cholesterol levels go down.

Researchers looked at more than 100 papers that studied what happens when you add plant-based protein, e.g. beans, lentils, soy, grains, etc., to the diet, and, at the same time, you limit or eliminate animal-based...

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Crockpot Bean Chili with Sweet Potatoes and Barley

Posted on January 2, 2018 at 12:45 AM Comments comments (0)

While these ingredients render a delicious pot of nutritious, plant-based, erasing diabetes chili, you can add just about any vegetable that's wilting in your fridge. Instead of using a slow cooker, you can make this in a pot on your stove, letting it simmer for at least an hour to maximize the flavor. Even so, I find that the Crockpot is best for letting the chili cook slowly and for letting the flavors explode.

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Have pain or funny feeling in your feet? Cure it with diet.

Posted on January 1, 2018 at 10:30 AM Comments comments (0)

Neuropathy, damage to the nerves of the feet, can be crippling. At best, some describe it as having rocks in their socks or a loss of sensation, but many describe it as severe, stabbing pain. The longer you have diabetes, the greater your chance for developing neuropathy. Half of people who have diabetes for 25 years have neuropathy.

If you ask around, most health practitioners will say t...

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Weight loss tip 4: Speed it up

Posted on December 6, 2017 at 6:55 AM Comments comments (1)

Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods— lowers glucose better and burns more calories over a short period of time than steady-state cardio (doing the same thing for your whole workout time). Also known as HIIT (high-intensity interval training) and MIIT (moderate-intensity int...

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Nutty oil-free pesto

Posted on October 29, 2017 at 1:35 PM Comments comments (0)

1 cup walnuts
1/3 cup almonds
1 cup basil leaves
2/3 cup cilantro
3 cloves garlic
1 tsp. Braggs liquid aminos
2 Tbsp. lemon juice
1/3 cup tomatoes, fresh or canned, drained

Crumb nuts in high-speed blender. Be careful not to over blend into nut butter. Separately, blend the rest of the ingredients and then combine with nuts. Portion into small contai...

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Sweet Potato Vegetable Lasagna

Posted on October 29, 2017 at 1:20 PM Comments comments (1)

This dish is super! The combination of sweet potatoes and vegetarian meatballs make this lasagna better than any other. I’d love to add a layer of spinach or kale, but my husband doesn’t care for greens inside his food. Go figure. Instead, we eat steamed greens on the side. But you can add them in if you’d like. Just chop them fine. A bit of

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Weight loss tip 3: Limit the nuts

Posted on October 29, 2017 at 2:55 AM Comments comments (0)

Nuts can stop weight loss in a nanosecond. If you are having trouble losing weight, you might be eating too many nuts.

I agree that nuts are a good source of omega-3 fatty acids, fiber, and other essential nutrients. In research, nuts have been shown to lower blood cholesterol and not to cause weight gain; however, this is not what I see in practice.

I like to borrow a line from...

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Misleading breakfast study can cause harm

Posted on October 3, 2017 at 8:15 AM Comments comments (1)

A study published in the October 2017 issue of the Journal of the American College of Cardiology boasts that people who skip breakfast have a higher risk for heart disease. The association here, between skipping breakfast and developing heart disease, is a correlational...
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Linzer Tart Oat Bran Bread

Posted on September 23, 2017 at 11:15 AM Comments comments (0)

I bake these in a glass baking dish and line it with compostable parchment paper, so there’s no need for oil. The bread doesn’t stick to the baking dish. Just rinse the dish, and it’s clean. The parchment paper gets tossed into the compost. See, it’s a win-win all around.

Preheat oven to 400 degrees. Line a 8X8 backing dish with parchment pa...

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Weight loss tip 2: Limit flour products

Posted on September 20, 2017 at 12:05 AM Comments comments (0)

Eating foods that are made from flour can be a problem for weight loss. When you eat flour, your body answers back with insulin. And when there's insulin around, it's harder for you to lose weight.

Insulin is a hormone made by the pancreas. It's a mover. It moves things around.

Insulin moves su...
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Crispy, oven-roasted, fat-free French fries

Posted on August 27, 2017 at 6:15 AM Comments comments (0)

Potatoes have earned a bad rap, but they are truly a perfect food. High in fiber and low in fat, potatoes are ideal for erasing diabetes and for reaching or maintaining your goal weight. This recipe delivers delicious crispy fries without oil or salt. You can use any kind of potato, but I find that Yukon gold work best. I've included my favorite blend of spices, but you can use any th...

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Weight loss Tip 1: Delay breakfast

Posted on August 26, 2017 at 10:10 AM Comments comments (1)


The next several posts focus on the tricks that I've uncovered in the research that can help you with weight loss. I'll post them one at a time because you should try them one at a time. Trying all of them at once might be overwhelming, but in the end, you can use as many as work for you.


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Crispy tomato bruschetta

Posted on July 30, 2017 at 10:00 PM Comments comments (0)

This tasty oil-free tomato bruschetta fixes up quickly when company surprises you or when you just want a fast bite to eat. Tomatoes are rich in fiber and cancer-fighting antioxidants, and garlic is loaded with anti-bacterial and anti-viral compounds. Bring to any party -- it's a crowd-pleaser for sure.

1 multi-grain Ciabatta bread or baguette, diagonally slice...

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