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How Exercise Decreases Your Risk of Developing Diabetes
April 06, 2007

Issue #012, April 6, 2007 Newsletter

The "Diet Free ... At Last!" Health & Lifestyle e-Newsletter is dedicated to keeping you updated on important health and weight-loss related issues...

So what exactly is the Diet Free ... At Last! Weight Loss Program?

As the name suggests, this is a Weight Loss Program ... but with a BIG difference!  Unlike those other unhealthy weight loss diet plans, this program is dedicated to teaching you how to lose weight in a safe and healthy way. 

So What Makes the Diet Free ... At Last! Weight Loss Plan Different From Others?

Good question ...

The Diet Free ... At Last! Weight Loss plan is not like those other unhealthy diets -- it's not a diet, it's based on healthy eating and balanced nutrition that will help you to lose weight and fat and keep it off ... forever!

  1. The Diet Free ... At Last! program does not promise you will lose the weight FAST.  Why not?  Because the faster you lose the weight, the higher your chances are of gaining it all back just as FAST!  (Not only that, but many of these diets, by not focusing on healthy eating practices, actually trigger different health conditions like gallbladder disease, fatty liver, cellulite, candida, leaky gut syndrome, essential fatty acid deficiency and more!  Click on the links below to see what symptoms these conditions have.)

  2. This program is focused on helping you to lose weight in a healthy, slow steady way.  I am more interested in helping you to, not only lose weight, but to improve your health in the process ... and you CAN do that if you choose to lose weight by eating a healthy, balanced diet. 

  3. When you lose weight too quickly on these unhealthy diets, you will be left with loose, sagging skin that is prone to wrinkling.  On this program, you will lose weight in a slow steady way, which will decrease the amount of loose, sagging skin you will have.  Also, there are many foods on this program that are specifically targeted towards improving your skin tone and reducing loose, sagging skin and wrinkles.

  4. These "lose-weight-fast" programs are too restrictive and are famous for triggering yo-yo dieting and intense food cravings.  Click here for important information on why you shouldn't "count calories" restrictively.  The Diet Free ... At Last! program helps you to stop food cravings by teaching you what causes food cravings, and then teaching you how to eat a healthy diet that will stop food cravings.  (As a matter of fact, this program will teach you the "7 Miracle Foods + 1" that make all the difference in controlling food cravings.)

  5. When you follow these other unhealthy weight loss programs, you are always hungry.  With the Diet Free ... At Last! Weight Loss plan, you're encouraged to eat lots of healthy snacks ... which are natural appetite suppressants. (And yes, you can even eat fat!  Imagine snacking -- guilt-free!)

  6. Following an unhealthy diet that is too restrictive causes your metabolism to slow down.  This program focuses on losing fat and conserving muscle mass at the same time.  This speeds up your metabolism ... and your fat burning machine, making it much easier to lose weight and fat and maintain your ideal weight forever.   

  7. This program is specifically targeted to anyone who is diabetic or insulin resistant and will decrease and stabilise blood sugar levels in a safe and natural way. 

  8. This weight loss plan stops yo-yo dieting ... changing your lifestyle to incorporate healthy eating means you never have to follow unhealthy diets again ... leaving you truly, Diet Free ... At Last!

But there is one more difference the Diet Free ... At Last! Weight Loss Program has over other diets ... and it is the most important one of all...

What a lot of people do not realise is that in many cases, their weight problems are not just caused by overeating ... Did you know that in many cases there is a physiological, biological, medical condition that is causing the weight gain ... and triggering yo-yo dieting? Many people look at obesity and weight issues as being a condition in and of itself ... whereas in many cases, the obesity is actually a symptom of a medical condition.

Yes, that's right ... there could well be a medical condition that is causing you to gain weight and making it very hard to lose weight.  And if that's the case, imagine being able to manage this problem, lose the excess weight and improve your health in the process!

Here is just a short list of the possible health conditions that could be causing you to gain weight and trapping you in a vicious cycle of weight gain ... (you can click on the links to check out these conditions)...

The Diet Free … At Last! program teaches you the 7 Strategies that help you to manage these conditions and improve your health ... and lose weight, fat and inches in the process!  For more information on this program, click here


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Table of Contents:

Article:  How Exercise Decreases Your Risk of Developing Diabetes

"Miracle Food" of the month:  Garlic

Recipe of the month:  Linguine & Clam Sauce

Article:  How Exercise Decreases Your Risk of Developing Diabetes

Many of the restrictive diets on the market focus on restrictive caloric intake and intensive exercising to lose weight, which leaves you extremely fatigued and hungry all the time. They want you to think that losing weight is very hard work, but it doesn't have to be that way.

On these diets, caloric intake is often much lower than it should be. Restricted calorie diets don't work because the body adjusts its metabolism to match the lower calorie intake, thereby conserving energy. So even though you are taking in less calories, the body automatically adjusts its needs to match these calories and slows downs the metabolism in response. This continual slowing down of the metabolism makes it harder and harder to lose weight, even on very low calorie diets, and easier to store fat.

Following a restricted calorie diet is often the first step in unbalancing the body's intricate fat-burning system. The next step comes when, after the body has been programmed towards fat-storage and the body's fat percentage increases substantially, the body develops insulin resistance.

What is insulin resistance? 

When blood sugar (or glucose) rises, insulin moves the glucose into the cells ... dropping the blood sugar level again. When a person is insulin resistant, cells resist the entry of glucose. This means that blood sugar stays in the bloodstream for longer periods of time after eating. When the unfit muscle cells reject the glucose, it is then picked up by the fat cells and stored as fat.

When this happens, the body’s cells become more and more inclined to store fat and less to releasing fat. This makes weight loss more and more difficult as time goes on, leaving overweight people with very little hope of stopping this vicious cycle. Insulin resistance usually develops gradually ... often people may have high blood sugar levels for years without knowing it. The longer a person has insulin resistance, the higher their risk of developing Diabetes is. Excessive insulin also triggers intense food cravings, especially for sweets ...

How Exercise Affects Insulin Resistance and Diabetes

When a person follows a regular exercise program, stored glucose in the muscles gets used up and is replaced by new glucose from digested carbohydrates from the last meal eaten. When a person doesn't exercise regularly, the muscles don't burn off as much stored glucose, therefore the extra glucose is converted into body fat and stored in fat cells.

Insulin resistance switches on a person's fat-storing enzymes and switches off the fat-releasing enzymes. Insulin clears fat out of the bloodstream and into the fat cells. When there is too much insulin in the blood, it doesn't leave any circulating fat to be taken up by muscles and burned for fuel. Instead it clears all the fat out of the blood and stores it in fat cells. Once the body fat has been stored, the insulin resistance makes it difficult to release the fat again to be used as fuel by the muscles. The muscles then try to burn glucose, however insulin resistance also makes it difficult for the muscles to admit the glucose into the cells.

Exercise, on the other hand, improves insulin resistance and switches your body from a fat-storer to a fat-burner.

One of the major metabolic defects associated with Type 2 Diabetes is insulin resistance. It's been clearly demonstrated that exercise can improve the body's resistance to insulin. During moderate exercise, the amount of glucose burnt up by the body increases by 200-300%.

Exercise greatly enhances insulin function in the body. This effect lasts about 12 hours after one exercise session or even longer when regular exercise is undertaken. To get fit, try to exercise aerobically 30-45 minutes per session, every day or every other day ... but make sure you exercise moderately. Exercise sessions that are too intense can cause more harm than good!

Regular exercise burns glucose and fat, not only during exercise, but also for hours afterwards as well. The muscles have a limited supply of glucose stored as glycogen. This glycogen is used up during exercise and has to be replenished afterwards. This replenishment goes on long after the exercise is finished.

For this reason, research has shown that exercise has a very positive effect on insulin resistance and diabetes.  In fact, there have been many cases of people reversing their diabetes through exercise alone.  Losing weight and fat also plays a very important part in managing or even reversing insulin resistance and diabetes.

So considering all the wonderful health benefits you get from exercising, it is well worth the effort.  And a nice side bonus is that you will probably lose weight and fat in the process!

The "Diet Free ... At Last!" Weight Loss Program explains the best way to decrease the risk of diabetes naturally with nutrition, exercise, meditation and supplementation.   Click here for more information...

"Miracle Food":  Garlic

Everyday we hear about "new" research studies proving the "miraculous" healing powers of many different foods.  Most of these foods are really just normal everyday foods that everybody used to eat as part of a normal diet.  Of course, in the last 50 to 80 years highly processed convenience foods have taken the place of these healthy whole foods to the detriment of our health.

More and more people are replacing healthy, nutritious whole foods with nutritionally empty processed foods full of chemicals, preservatives and additives.  Food forms the building blocks of every cell and tissue in our body.  If the food we eat is nutritionally deficient, it obviously is not going to do a very good job of rejuvenating our health and preventing the development of disease.

If, on the other hand, we go back to basics and eat healthy, nutritious food, our bodies have the chance to use the vitamins and minerals in these foods to improve all areas of our health. 

One of the foods that have gotten a lot of positive press for its "miraculous" healing powers is garlic.

There are many different health benefits you can get from garlic ...

  • Garlic has powerful anti-viral and anti-fungal properties and can help considerably to eradicate Candida (it works best raw and crushed)

  • Garlic is also a powerful anti-biotic, again most powerful when raw and crushed

  • Garlic is also known for its anti-oxidant properties and as free radical scavenger

  • It is also thought that garlic can reduce bad LDL cholesterol

  • Studies have shown that people that eat garlic regularly have decreased risk of esophageal, colon and stomach cancer

  • Garlic also lowers blood triglyceride levels (fat in blood), which translates in decreased risk of stroke and heart disease

  • It lowers blood pressure

  • It reduces the risk of blood clots, which in turn reduces the risk of stroke and heart disease

  • It is known to improve circulation

  • It improves immune function

  • It improves digestive function and destroys harmful bacteria in the intestines, while supporting the good intestinal bacteria

  • It helps to shorten cold and flu symptoms

  • Garlic helps to regulate blood sugar levels

  • Garlic is a good source of selenium

  • Studies have shown that garlic also helps in reducing allergy symptoms like hay fever

  • Garlic also has a blood thinning effect that protects from heart disease

  • Garlic can also reduce acne and scars from acnes when rubbed on the spot

  • Garlic is also antiaging due to its anti-inflammatory properties.

  • Eating garlic, ginger and onions help to improve varicose veins by helping to break down the fibrin surrounding the varicose veins

  • Garlic and ginger are liver cleansing and garlic contains sulphur compounds that the liver requires for its detoxification enzymes.

This is a pretty impressive list of benefits derived from one humble food.  I think it may be time for us to rethink adding garlic to our daily diet and to find fun and interesting recipes to jazz up our taste buds, like the following delicious pasta...

Recipe of the month:   Linguine and Clam Sauce

1 tin of baby clams, rinsed well          ¼ cup white wine

1 onion, chopped                             1 tablespoon olive oil

Salt & Pepper, to taste                     ¼ cup chicken stock

Fresh chives, chopped                      Fresh Parmesan Cheese

Dried parsley                                   1 clove garlic, minced

Salt & Pepper                                  Linguine, cooked al dente


  1. Sauté onion.  Add wine, olive oil, seasonings and chicken stock to saucepan, and bring to boil.
  2. Add baby clams.
  3. Simmer until liquid reduces to half.
  4. Pour clam sauce mixture over cooked pasta, toss and serve immediately.
  5. Garnish with shaved parmesan cheese
  6. Serves 4


Well, that's it for now.  Hope you've enjoyed this e-Newsletter as much as I've enjoyed writing it!  If you have any fun recipes using garlic (or any recipes at all) that you'd like to share with others, please feel free to send them to and I will include them in future issues.

Hope you all have a safe and happy Easter!

All the best,

Geri Richard

P.S. If you'd like to check out our previous newsletter issues, just click on this link ...

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Health Dimensions / "Diet Free ... At Last!" Weight Loss Program
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