By Jhenalyn So

As previously mentioned, following a healthy diet is one key to being in control of your diabetes. To help you prepare your meal every day, let’s take a look at the Diabetics Food Pyramid (based on USDA).

A warning though, you might get disappointed as you will discover how different the serving sizes are compared to our personal serving sizes whenever we eat.

Samples of serving sizes will be given, too but please take note that the actual number of servings per group always depends on your goals. Normally, diabetics would prefer to have the least amount of serving sizes instead of the maximum. Do not hesitate to ask your doctor or dietician about it.

Image Source: American Diabetes Association (http://www.diabetes.org)

In the figure above, the bottom and the largest area consists of grains and starchy foods. Aside from rice and bread, starchy foods include your starchy vegetables like potatoes and squash. If you love mashed potatoes you are probably thinking, “Now why do we need to include the potatoes as replacement for rice?” This is simply because the amount of carbohydrates that you can get from your starchy vegetables is almost the same amount as the carbohydrates you can get from your slice of bread or cup of rice.

Normally, 6-11 servings should be enough for a day. Examples of serving sizes for this group are 1/3 cup of rice or pasta, 1 slice of bread, 1/2 cup of potato or beans and 1/2 cup of cooked cereal. I can hear you. My father used to eat more than 2 cups of rice in one meal and changing that to this suggested amount felt like torture for him during the first few weeks. Believe me, that feeling will soon pass.

The 2nd to the bottom level is divided into two – fruits and vegetables (do not include anymore the starchy vegetables in this group). As doctors always say, eating fruits and vegetables is a key to good health. And they are correct. These two are rich in vitamins and minerals without the guilt of too much fat.

Recommended servings are 3-5 servings of vegetables and 2-4 servings of fruits in a day. Examples of serving sizes are 1 cup of raw vegetables, 1/2 cup of cooked vegetables, 1/2 cup of canned fruit and 1 small fresh fruit.

In the 3rd level, you can see a small portion (about 2-3 servings per day) for milk and dairy products. Milk is a good source of protein but full-cream milk has fats, too. So choose either non-fat or low-fat dairy products.

Opposite milk and dairy products, you can see a portion (4-6 oz per day) for meat and meat substitutes. Remember, 3 oz of meat is about the size of a deck of cards. Examples of serving sizes compared to 1 oz of meat are 1 egg and 1/2 cup of tofu.

I thought of the top-most level as the weirdest but considering that it’s for diabetics, it does make sense to remind us of what’s not.

Top-most level, which is also the smallest portion (so small they are to be saved for special treat!) includes fats, sweets, and alcohol. This group is NOT even NECESSARY to be part of your meal but if you will just have to kill your cravings, you may help yourself indulge into 1/2 cup of regular ice cream or 2 small cookies.

Remember, there are now sugar-free ice cream and cookies available in the market.  Always go for the better options so you can enjoy more without the guilt.

I won’t say how much alcohol is in 1 serving for you since you’re not even supposed to think about that.

Hope this discussion gives you an idea on how to prepare that life-saving meal next time.

Aside from the ideas presented above, there are other natural ways of fighting diabetes. Ampalaya is well-known for its benefits when it comes to combating diabetes.  You may not always enjoy ampalaya as part of your dish so it’s good to know that it’s available in supplement form.

Ampalaya Plus is a supplement that contains ampalaya extracts that help in the alleviation and treatment of diabetes. It is now available in all leading drugstores and in authorized outlets all over the Philippines.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

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By James Ryan Toledo

“I’m living a life with diabetes, but I’m not letting it stop me.” – Gary Valenciano

A short but nevertheless inspiring quote from Mr. Pure Energy, Gary Valenciano – known for his high energy performances on stage and devotion to his faith. Gary V. as he is more commonly known, wears the badge of being a diabetic as proud as he wears his Michael Jackson inspired wardrobe. Indeed he lives up to the words he quoted, that he will never succumb to a disease when most people afflicted with it would just lie down and give up their lives to it.

Gary was diagnosed as early as 14 with Type 2 or juvenile diabetes. But that did not stop him from pursuing his passion towards the performing arts. He was well aware of his condition at that age but still he continued to perform in high school presentations where he was first discovered. Gary burst into the scene at the age of 18, recording his first album at that time and appearing in some famous product commercials.

This year marks Gary Valenciano’s 25th anniversary in showbusiness. And that is already a feat in itself few artists in our country could ever achieve. Considering that he has diabetes as a handicap, which it seems to him to be nothing at all. Gary is involved in a number of diabetic associations spreading inspiration and faith to those who have seemingly given up their lives to the disease. Gary is also a devout born-again Christian and he combines this with his charisma to tell others that life does not end with diabetes, that there is always a glimmer of hope when all seems lost. It is evident in his songs and the way he performs; energetic and optimistic.

Despite rumors a couple of years ago of him retiring early, Gary Valenciano just shrugs it off and carries on with what he does best. At 46 years old, he does not look like it, never a even showing a hint of him slowing or settling down from his career. And it looks like he’s in it for more, Gary V. is more visible than ever, appearing in weekend variety shows.

Let us learn from Mr. Valenciano’s undying optimism. Diabetic or not we should always see the light of things and find a way around our troubles. For all the diabetics out there, remember that the diseased can be eased out by daily maintenance, exercise and following a proper diet. Health supplements like Ampalaya Plus which contains ampalaya extract, with its active ingredient momordicin, helps the body cope up with the disease. For none diabetics, Ampalaya Plus is not only preventive but it can be taken as ampalaya has important vitamins and minerals that would improve your overall state of health.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

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By Jhenalyn So

As we have discussed earlier, taking control of your glucose, sodium and carbohydrates intake is a key to enjoying dining out without the guilt.

To continue, aside from those mentioned in the previous entry, controlling your portion sizes when dining out is also a good way to keep track of your diet.

Avoid anything that says “large, loaded, big, and tall.” If you are not aware yet, let me remind you that in the diabetic food pyramid, one serving of rice is just 1/3 of a cup.

Slow down when eating. I can assure you that a regular serving is enough if you are not in a hurry. Remember, it takes some time for your brain to tell you that you are already full. So if you are just patient enough to delay ordering for a second round of rice or mashed potato, you will be surprised to know you are actually full.

Always go for smaller or “merienda” sizes. Look for restaurants that offer smaller portions. If the restaurant is not serving smaller servings or if you think the serving size is bigger than what you should be eating, then share it with whoever is dining with you. The key here is to make a plan and browse through all the possible choices in the menu before ordering.

If it is not possible to share, then the ever-so-friendly doggie bag is your best option. Eat moderately and anything in excess of your meal plan should go to the doggie bag for your or anyone’s next meal at home.

Another key to controlling your portion sizes of meat and carbs is by making sure that you have a serving of fruits and vegetables. My mother and I always enjoy sharing one meal when we are going out just as long we have our veggies as side dish and fruits later on.

Controlling portion sizes of your food is just one key to living with diabetes without much fuss.  And of course, don’t forget whenever you go out to bring or take in your health supplements for diabetes like Ampalaya Plus.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

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By Jhenalyn So

I just had a satisfying meal with my parents this lunch. They were going to the hospital for my father’s regular check-up and we decided to meet in the mall and we had lunch together.

If you are a diabetic, with the strict diet plan that you need to follow, preparing your food at home is the best possible way to keep track of your salt, blood glucose level, and cholesterol. But as part of the usual family weekend trips, you are often faced with the challenge of dining out.

Being a diabetic, eating out might be a choice you would rather not explore anymore as you might be thinking that you would just get frustrated with the food choices.

Well, fret no more as there are just so many ways to enjoy dining out without feeling guilty and sick after.

Today we will discuss how to control sodium, glucose and carbohydrates.

As you can observe, many restaurants and food shops are now offering more healthy options for people. The restaurant we frequently visit whenever we go out has several healthy plates for us to choose from. Every plate is a healthy complete meal, with protein, just enough carbohydrates, a serving of fruit and a serving of salad. We always skip the iced tea and the soda and instead we go for the bottled water.

Here are more guidelines for you to check and you will be surprised to enjoy dining out with your family again.

If you cannot live without appetizers, go for fresh fruits or vegetables instead of soups and bread rolls and seasoned croutons.

If you want salad, go for fresh vegetables and limit your dressing to a small amount. Yes, you got what I am thinking. Skip the bacon bits and there is definitely no need to cover the entire salad plate with your parmesan.

For the main dish, steamed, roasted and grilled lean red meat, fish, and chicken breasts are your best friends. If you’re not sure how the food is prepared, never feel shy to ask your waiter. If you can’t enjoy the food without the sauce, go dig it but keep it to a minimum. Yes, you heard me right. Do not pour the gravy sauce into your rice!

For desserts, always go for the fresh fruits. Although limit it to one serving. Remember, fruits have sugar, too. Plain gelatin is also a good option.

There are also food shops that offer healthy cakes, although they are a bit pricey.

As you have read, a healthy diet is a part of your life now. But remember, healthy does not necessarily mean bland.  And don’t forget whenever you go out to bring or take in your health supplements for diabetes like Ampalaya Plus.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

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By Jhenalyn So

Like having a broken heart, discovering that you are a diabetic for the first time is the most difficult part. Especially if you have discovered it just lately in your life, it could affect or even change a lot from what you have been used to in the past years.

In my father’s case, the situation was really hard; not just for him but also for the entire family. I should say that my father had enjoyed smoking, alcohol, and those rich tasting food (because of cholesterol and salt) and discovering for the first time about the diabetes it was really a wake-up call for him and the entire family.

I may not be the best resource person about fighting diabetes but I want to share some personal experiences to give you an idea of what it is really like. I’m not saying though that you should expect the same for your life.

The first year was the hardest for us because first, my father was really having a hard time to accept it. He was like on denial for several months and could hardly believe that he needed to stop all of his vices.

Second, it was hard for my mother, as she was always the one who needed to remind my father of the things he should not do and at the same he was the closest to him that should make him look forward life.

It was even harder for my mother especially as she was preparing food for a very hungry teenager (my brother) and a diabetic, (my father) at home at the same time. I can always see the frustration from my mother’s face every time I go home.

The sweets are our best friend. For a very long time, although we do not really enjoy eating sweets after every meal, we still managed to have a sweet fix from to time; after dinner, 3 times a week, or an ice cream during weekends.

Other than food and vices, it was understanding of the sickness and the risks that was really hard. Diabetes is a very serious disease, we all know that. And it gave us so much fear as we know someday it could be the reason for losing a love one.

It was the fear that we might find it really hard to take control of our lives as having diabetes might require from us that was also difficult.

So how did we make it? The rules just became a routine, and finally a natural way of living as time passed by. So we got used all these just like that? Not really. Like what I have said it was understanding of the situation that was difficult. So after we were able to understand what reality has for us, understanding and accepting the rules was just easy.

Just like dealing with any other problems, here are more ways to deal with the diagnosis:

1. You’ll be on denial, even the entire family but feeling angry about this for long won’t help you get better. You’re a diabetic but you’re still alive so get a life.

2. Focus on the positives. You may not be able to do some stuff you used to enjoy but hey, you still have you hands and feet and a very supportive family so find other ways to enjoy life. Do not forget, this sickness will require you to live a healthy life, so that’s a good start to feeling better for long.

3. Read and read. There are many resources available everywhere discussing diabetes and how to live with it. You’ll be surprised that you can still enjoy ice cream and chocolate chip cookies once you get the tons of recipes for diabetic people.

With this new approach in life, there are still many ways to stay healthy. Studies show that Ampalaya can help fight diabetes. Not everyone may enjoy eating ampalaya dishes everyday so it’s good to know that it is now available in supplement form like Ampalaya Plus.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

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By Jhenalyn So

My father has been fighting high blood pressure for more than 10 years. Having noticed his sudden drastic loss of weight and being tiresome last year, our family decided to consult another specialist.

We actually thought that it was his heart failing. He had two mild attacks before and we were expecting that we were on that phase again.

Getting a second opinion from another specialist opened us to the fact that we never thought could be the root of all – diabetes.

All these years, we thought it was his heart that was primarily making him this sick. But the doctor explained to us that his diabetes actually causes his abnormal blood pressure and cholesterol. In fact, his failing heart is already a complication of diabetes.

It was unfortunate that none of the doctors we have consulted before bothered to test his blood sugar. Thinking about it now, I have this idea that I should have consulted Dr. House.

By the time we knew that he is a diabetic, my father was already so thin and could hardly walk 50 meters without stopping to catch his breath. We really thought it was already too late until we “religiously” followed the doctor’s instructions.

Being diagnosed with diabetes doesn’t necessarily mean it’s the END. My father initially thought like this as he said goodbye to his favorite sweets and “stress-relieving” alcohol and cigarettes. However, with the vast knowledge about this fatal yet controllable disease, a diabetic person can still continue to enjoy life. Apart of course from getting his medications and consulting the doctor regularly, having a healthy diet contributed a lot to my father’s wellness.

My father is still a diabetic now but is continuing to enjoy life with the help of prayers, the entire family’s support and the doctor. After almost a year of continuous medication and a healthy diet, he now enjoys walking around the compound and even visiting his friends in the city.

With this condition, there are still many ways to stay healthy. Studies show that Ampalaya can help fight diabetes. Not everyone may enjoy eating ampalaya dishes everyday so it’s good to know that it is now available in supplement form like Ampalaya Plus.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

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By Geoffrey Borgonia

It’s best to have someone exercise with you who is aware of your condition.

Strenuous or prolonged exercise can cause your body to produce adrenaline and other hormones that can counteract the effects of insulin and cause your blood sugar to rise.  Medications designed for diabetic maintenance differ based on ones activities. Consult a professional to make sure you’re taking the right medication for your lifestyle.

Natural supplements are also highly recommended, and one of the leading brands in the Philippines is Ampalaya Plus.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

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By James Ryan Toledo

Many of us just take the humble Ampalaya (Momordica charantia) for granted. What we don’t know is that this seemingly lowly vegetable packs more benefits than meets the eye.

Ampalaya is also known as charantia or bitter melon outside the Philippines. It thrives well in tropical weather. The ampalaya plant is a classified as a climbing vine with leaves having a distinct heart shape. The fruit itself is also rather unique, easily distinguishable by its green wrinkled skin.

But that’s not all about ampalaya. It has a distinct bitter taste that persists even when cooked. This is due to the presence of a substance called momorcidin, which despite of the taste is the reason why ampalaya should not be underestimated. Ampalaya is known to be a very potent herbal medicine prescribed for a variety of disease like gout, headaches, cough, and fever but most especially it is prescribed for those affected by diabetes.

The potent curative properties of ampalaya comes from inside of it; the amount of flavoinoids and alkaloids inside each piece of amplaya enables the pancreas to produce more insulin, the hormone that metabolizes glucose inside the body. These substances also aid in the regeneration of the liver.

Aside from that, ampalaya is prescribed as a purgative due to its anti-parasitic properties. Some studies are also exploring the possibilities of ampalaya being a cure for AIDS. The benefits does not end there; ampalaya contains vitamins A, B, C as well as iron, folic acid, phosphorus and calcium.

Here are a couple of recommendations to all our readers out there, diabetic or otherwise. First, plant ampalaya. Being a tropical plant, ampalaya can be easily grown in the backyard or even in the porch. The ampalaya plant requires little maintenance and space. It matures quickly and you are assured that your homegrown ampalaya is not treated with harmful commercial fertilizers and pesticides. Ampalaya can be prepared in a variety of ways from tea to complete dishes all on its own.

Second, teach your children to eat ampalaya early. Children with acquired taste for ampalaya have lower risks of developing diabetes and other diseases. If you don’t eat vegetables much, then it’s also not too late to develop a taste for ampalaya.

Health supplements like Ampalaya Plus contains ampalaya extracts in powder form. Ampalaya Plus does not contain artificial additives and is available in an easy to swallow tablet that can be taken even in an empty stomach. Amplaya Plus is available in all leading drugstores nationwide.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

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By James Ryan Toledo

We have already discussed what diabetes is and how it adversely affects the body. Just a recapitulation on what have we discussed thus far: diabetes is a debilitating disease caused by the inability of the body to either produce enough insulin or process insulin altogether. It can persist through a lifetime and can give rise to a lot of complications of the heart, kidney, nerves, eyes and other body systems.

One of the more common and easily observed effects of diabetes is blood vessel and nerve damage. A diabetic may develop difficulties in healing wounds; a small sore can become bigger if not properly treated resulting in an ulcer and eventually into a serious infection. These infections commonly start in either foot or leg which poses a big threat for a diabetic. Infections that are beyond treatment are subjected to amputation to prevent further damage to the nerves and bones of the lower limbs.

Everybody knows that our feet are very important in our lives; they are our primary means of locomotion. A lot of daily tasks and activities can be hindered with the lost of either foot or leg and for diabetics, losing a foot more so a whole leg is a thing to watch out for. Amputation is a painful process and not many can cope up with losing a leg.

Diabetes affects the feet and legs in two ways. First is nerve damage: a diabetics nerve network (especially the pain receptors or the type of nerves that perceive pain) on the feet and legs can get damaged. Thus, a diabetic may injure his or her legs unwittingly through some activity and not feel it because of the nerve damage.

The next thing is blood vessel damage: diabetes can cause the blood vessels in the feet and legs to narrow down thereby decreasing the blood supply in the lower limbs. That means less blood for wounds to close and heal leading to open wounds that heals slowly or not at all. When this situation happens, amputation may be administered to prevent further infection into the rest of the body.

On the bright side, there are ways to lessen the risk of amputation. One is to increase activities that target the lower limbs such as walking or running. When taking a brisk walk or jogging, a diabetic must take extra care not to get wounded so as to not create an avenue for more injury. After such activities, the lower limbs must be inspected for open cuts and wounds so that they can be treated immediately. Add in a proper diet, weight watching and proper blood sugar monitoring and a diabetic may not only save himself from amputation but from the disease itself.

Dietary supplements like Ampalaya Plus, which contain ampalaya extracts help in the prevention and treatment of diabetes. Amplaya Plus is available in all leading drugstores nationwide at a very affordable price.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

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By James Ryan Toledo

This article continues our discussion of the different types of diabetes. In this installment, we will talk about gestational diabetes.

Unlike the other two forms of diabetes (Type 1 and 2 diabetes) which are lifelong diseases, gestational diabetes only occurs to pregnant women and is just a temporary condition. Pregnant women with Type 1 or 2 diabetes are predisposed, but normal, healthy women may contact this type of diabetes upon the onset of fetal development. About 4% of pregnant women are affected by this type of diabetes and the numbers are quite constant not unlike the 2 previous types in which the number of affected people are affected year after year.

Recall that diabetes occurs when there is an excess of glucose in the blood due to the shortage of insulin. Insulin is a hormone that enables the body to convert glucose (more commonly known as blood sugar) into energy. Insulin in turn is produced in the pancreas, an organ which is responsible not only for insulin production but other metabolic processes as well. This is the case for type 1 and 2 diabetes but for gestational diabetes it’s a little different.

Now a woman’s metabolism changes when she gets pregnant and that is due to the child she is carrying. Little is known about how gestational diabetes comes about, but there are strong evidences that it starts in the placenta; while a woman is pregnant the placenta produces a number of hormones that blocks the action of insulin in the woman’s bloodstream. Other predispositions include: previously giving birth to a 9-or-more pound baby, history of diabetes, obesity and being more than 25 before the first child birth.

Any abrupt, negative change in the metabolism and overall physical well-being of a mother-to-be is of course harmful, but gestational diabetes is a temporary state. Also, in the case of gestational diabetes, both the child and mother can experience several adverse health conditions. One of these conditions is that the newborn might suffer from low blood sugar count upon delivery. Since the passage of glucose to and from mother and child can be hindered by the placenta’s hormones. This can be treated by administering glucose shots intravenously or orally.

On the other hand, the mother affected by gestational diabetes could experience blurred vision, frequent infections in the genital area, frequent thirsts, fatigue and other symptoms that any diabetic could develop.  Supplements like Ampalaya Plus which contains ampalaya extracts help in the alleviation and treatment of diabetes. It is all natural and proven safe for consumption even on an empty stomach.

Ampalaya Plus Capsule and Tea is a unique proprietary blend of Ampalaya Plus, banaba (Lagerstroenii speciosa), and turmeric or luyang dilaw (Curcuma longa). It can help prevent and control diabetes, cholesterol, high blood, pimples and acne.

For more information on the many health benefits of Ampalaya Plus, visit this blog regularly.

You can also look up and join Ampalaya Plus’ Facebook fan page by clicking here and also join Go Nattural community for other health tips and discussions.

Add us up on your social network.
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