Re: Strategy for Curing Diabetes (& Weight Gain)

Concerning my reference to solving weight problems in my previous e-mail, it is very difficult to explain in a mailnote, but I will try to summarize some of the key strategy elements:

1. Evaluate the weight gain factors associated with your life style, e.g.:
a. Types of food you eat and how prepared, e.g. processed foods, meat, dairy products, foods made with processed white flour, baked goods, vegetables, fruits; raw, fried, baked, steamed foods, fast foods, caffeine, alcohol, etc.
b. Eating patterns, frequency, habits; cravings
c. Lack of exercise
d. Hormone imbalance
e. Digestion/absorption/excretion profile
f. Drugs, medication you're taking
g. Stress level
h. General health
i. Work, Family, Spiritual life
j. Past successes/failures with weight loss

2. At a minimum, you should obtain the following critical health parameters from your doctor to understand your current (health) state:
a. Body Mass Index (or Weight & Height)
b. Blood Cholesterol (LDL, HDL, Triglycerides)
c. Blood Glucose
d. Blood Pressure
e. Digestion/Absorption/Excretion profile
Note: Currently, there is no easy way to 'measure' this, but you can extrapolate some aspects of this based on whether you have digestion, waste elimination-type problems.

3. Educate yourself concerning nutrition, exercise and health/wellness; how the body gains weight (fat), etc. This is a critical step that many people overlook because they don't have the time. Knowledge is very powerful and will help you understand, especially if you have failed at losing weight in the past.

4. Determine how to address each of the weight gain factors identified in Step 1. (I am currently developing a more detailed document, but here are some pointers):
a. Reduce/eliminate refined carbs; increase fiber intake; reduce/eliminate high glycemic/low fiber/processes foods. Reduce/eliminate consumption of as many of the bad 'gateway' foods as possible, e.g. soda, coffee, shakes, candy, cake, pizza, etc. plus overuse/misuse of condiments.
b. Focus your meals on vegetables, vegetables, vegetables; and some fruits, especially tomatoes and lemons which are very alkaline and helps the body get rid of fat. Increase consumption of raw and steamed green vegetables, especially brussel sprouts, spinach, broccoli, greens, cabbage.
c. Eat 5-6 (smaller) meals/day. Ensure you have prepared or have access to 'healthy' foods for your mid-morning and afternoon snacks.
d. Restructure your breakfast away from the 'traditional breakfast traps', e.g. bacon & eggs, bagel & coffee, cereal & toast, etc.
also, never miss breakfast -- it sets the tone for the rest of the day.
NOTE: The above steps will reduce your body's insulin response and prevent the blood glucose roller coaster which drives the body to store fat!
d. Reduce/eliminate unsaturated fats, foods with trans fatty acids (TFAs)/hydrogenated oil. Note: Many fast foods, baked goods contain TFAs/hydrogenated oil! Increase unsaturated fats, e.g.: olive oil, canola oil, flaxseed oil.
e. Increase intake of water. Note: If you find it difficult to drink a lot of water, increasing your consumption of vegetables which are 70% water will help. But, there are other benefits of drinking water that should not underestimated!
f. Reduce/eliminate frying of foods.
g. Reduce/eliminate dairy products.
h. Reduce/eliminate meat products as much as possible.
i. Increase intake of fresh water fish, salmon, trout for EFAs.

5. Determine the target (goal) weight that you want to achieve. This should be based on your history, your current height and weight, your current health state, etc. Determine the best approach for you to implement. Everyone is different, so select the option that best aligns with you. Here are some options:
a. Join a weight reduction program, e.g. Weight Watchers.
b. Develop your own program, based on the knowledge you've acquired.

6. Once you've started eating better and your body is more hormonally-balanced (e.g. no Sugar highs/lows), decrease the number of daily calories by 150-200, but maintain a good 'balanced' ratio of carbs, protein and fat, e.g. 45-60% carbs, 15-25% protein, 15-25% fat.

7. Implement an exercise program, start slow with a focus on aerobics for your cardiovascular system. Once you've increased your endurance, add anaerobics (weight/resistance training) to your program to prevent a loss of muscle and bone mass.

8. Some other points to keep in mind:
-- Record what you eat, exercise each day -- this is a good way to track how you're doing.
-- Do not starve yourself -- this will only send you on a glucose high/low roller coaster that will cause your body to store fat!
-- Do not eliminate all your 'favorite foods' all at once -- take it a step at a time. Eventually, you will re-program your body and eliminate the hunger/cravings.
-- Do not weigh yourself more than once a week.
-- There are nutrient supplements and herbs that can also help, but NUTRITION and EXERCISE are the key pillars.
-- Although the focus of this write-up is on the Body, don't forget to address the Mind (emotional) and Spirit aspects of your being.
-- Get a partner who has similar goals to go on the journey with you.
-- Consult with your primary care provider before proceeding with your plan.
-- Your level of success will be dependent on your health state, your short/long term goals, your understanding of the barriers you have to overcome, and your level of commitment.

I hope this is of some help . . . if anyone needs clarification or more details, please let me know.

DeWayne Tweet