90 to 95% of your daily carbohydrates should be complex. Complex carbs take longer for your body to process because they're more complicated on a molecular level. This gives your body a better chance to process the glucose. Complex carbs are found in whole, unprocessed foods like whole grains, peas, lentils, beans, and vegetables. Simple carbohydrates are often found in processed foods (which include added sugars like glucose, fructose, and sucrose) and are quickly broken down by the body. Sugar itself does not cause diabetes, but ingesting more sugar-filled beverages (especially those containing high-fructose corn syrup) for example is linked higher blood sugar levels and to an increased risk of Type 2 diabetes. Avoid any added sugars and try to choose unprocessed foods. You'll need to read labels carefully to determine the amount of sugars in a food. Make sure to check the labels for all products you buy, since sweeteners are often used many products. To make it simple, you can avoid "white" foods. Don't eat white bread, white pasta, or white rice, in addition to desserts or sweet treats. Understand that manufacturers are not required to list added sugars on the label. Processed foods should be avoided because they include both simple carbohydrates along with added sugars. Your food should be as whole and natural as possible. Cut back on processed or prepared foods and cook from home as much as you can. This way you can control food quality and additives like sugar and fat. Fiber, along with whole grains, can reverse type 2 diabetes, according to research. Try to include fiber along with every meal. An easy way to get fiber is to sprinkle a tablespoon of ground flaxseed over your meal. Other good sources of fiber include: Brans: corn bran, oat bran, wheat bran Beans: navy beans, lentils, black beans Berries: strawberries, raspberries, blackberries Whole grains: bulgur, brown rice, barley, oats Vegetables: peas, leafy greens, squash Seeds and nuts Fruits: pears, prunes, figs Eat more fruits and vegetables of all varieties and colors for the most nutrients. You shouldn't avoid eating fruit because of their sugar. The sugars in fruit are combined with fiber so your body slowly absorbs the sugar. Dried fruit contains more sugar than its fresh counterpart, so try to include more fresh fruits. Berries are one of the best choices. Choose fish and skinless poultry. The skin can be high in animal fat and added hormones and antibiotics. Eat a few helpings of wild-caught fish each week. Look for salmon, cod, haddock and tuna. These are all good sources of protein and omega-3 fatty acids which are anti-inflammatory. While red meats don't contain carbohydrates that could raise your blood sugar, you should still limit the amount of red meat you eat. Red meat may raise your cholesterol. In addition to improving your diet, treatment of insulin resistance includes regular physical activity. Aim for 150 minutes of moderate exercise each week (or 30 minutes five days a week). You can also increase your baseline activity level by doing small things like taking the stairs instead of the elevator or parking your car farther from the door. Do not jump into a rigorous exercise routine if you are out of shape or have not exercised in a while. Speak with your doctor about what is appropriate for you and ease into activity.
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One-sentence summary -- Choose complex carbohydrates. Reduce your sugar intake. Avoid processed foods. Eat more fiber. Include more fruits and vegetables. Eat lean proteins. Incorporate exercise.

Place the chimney starter on the open grill. Most chimney starters will hold approximately one-hundred coals. How much charcoal you need will depend on how hot your want your grill. For high heat, fill the chimney. For medium heat, fill it halfway. For low heat, fill it one-quarter full. Your chimney starter has a spot on the bottom to add paper. Fill the space with one or two pieces of paper. Any kind of paper works. For example, if you have old newspapers lying around you can use them to start your chimney. You don't need to add lighter fluid to the charcoal when you use a chimney starter. Use a long match or lighter to set the paper alight. Light it on several spots to ensure the fire spreads. As the paper burns, it will ignite the charcoal in your chimney. Watch the coals to make sure they begin to turn grey. If not, light another piece of paper under your chimney. When most of the coals are grey and you start to see flames on top of your chimney, pour the coals out into your grill. Spread the coals evenly across the bottom of the grill with a long-handled instrument, such as a pair of tongs.
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One-sentence summary -- Pack charcoal into a chimney starter. Add newspaper to the chimney starter. Light the paper. Pour out the coals.

Mix cup baking soda, cup hydrogen peroxide, and 1 tablespoon dish soap. This highly effective paste cleans the grout in three ways: The baking soda works as a natural abrasive to scrub the grout. The hydrogen peroxide chemically reacts with the baking soda releasing bleaching oxygen ions. The dish soap helps loosen dirt and remove grease. NOTE: The bleaching action of the chemical reaction may affect colored grout. Test a hidden corner before cleaning the entire floor. A toothbrush or a nylon scrub brush work well. Be sure to apply the paste to the grout between all tiles and around the edges for a uniform clean look. You may see a bubbling reaction as the baking soda and hydrogen peroxide interact. Give the paste time to work its way into the grout to fully remove any stains. Pour a small amount of water directly onto the tile floor to rinse the solution off the grout. Use caution as wet tiled floors can be very slippery. Clean the remaining paste out of the grout by gently scrubbing the floor with a towel. This can be done by standing on a towel and shuffling the towel across the floor with both feet or by crawling and scrubbing as you go. Ensure that no soap or residue is left behind by thoroughly mopping the floor with a cotton or sponge mop. Rinse the mop and change the water often to get achieve a clean finish.
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One-sentence summary --
Make a paste. Apply the paste with a nylon bristled brush. Let the mixture sit on the grout for 15 minutes. Rinse the grout with warm or hot water to remove all of the solution. Use a rag to wipe the grout to remove any leftover residue or dirt. Mop the floor with clean water.