The following is a summary of the 10 key steps that will control and help you defeat your Type 2 diabetes:
1. Develop a proactive strategy/plan that will address any excuses or weakness that you may have with food, exercise, lifestyle, etc. Address any excuses or barriers you may have before proceeding. Kill the excuses before the excuses kill you!
2.Reduce/stop eating the 5 'dead" processed foods, especially refined flour, starchy foods, refined Sugar foods, processed foods with trans fat (hydrogenated oil), saturated fat (conventional animal meat, cow's milk, cheese), and drugs (alcohol, tobacco, caffeine, OTC drugs, prescription drugs).
Note: It may be difficult to stop eating many of these foods all at once, so start slowly, don't try to stop eating them all at once, unless you are in very poor health.
Note: After your recovery/repair period, your body will be able to process and metabolize many of these "dead" foods.
3.Start eating the 5 'live" (super) foods, with a focus on raw green, leafy and bright-colored vegetables (esp. spinach, broccoli, Brussel sprouts), raw juices, plant protein, plant oils, fiber-rich foods, filtered water and cold-water fish (esp. wild salmon, sardines, tuna). Increase the number of super meals/snacks to at least 3 to 5 each day, especially a super breakfast and a super dinner (to begin reducing the acidity, toxins, and inflammation so that the cells can gradually repair themselves).
Note: The 5 "dead" foods lack vitamins, fiber, and enzymes; and, increase the body's acidity, which produces toxins and wears down the body during the rest of the day. The quickest way to improve your health and increase your energy level throughout the day is to stop eating the "dead" foods, which require a lot of energy by the body to break down, leading to fatigue and more hunger. And, instead eat the "live" foods that will provide sustained energy throughout the day.
The Super Breakfast:
2 cups of steamed spinach (or broccoli), add onions/peppers, organic spices to suit taste
1 tbsp. of extra virgin olive oil, organic spices (spread on top of the vegetable)
2 ounces of baked wild salmon (seasoned with organic spices)
Note: The Super Breakfast is a good place to start because it will eventually help the body begin reducing the acidity, toxins, and inflammation so that the cells can gradually repair themselves. Eventually, add the Super Dinner.
·Buy a steamer, blender, juicer, Foreman grill; freezer (optional).
·Use your blender and juicer to make healthy homemade smoothies/vegetable drinks to increase your 'live" nutrient intake, fiber and energy level.
·Note: Do not microwave, boil or overcook vegetables! – eat raw or steamed vegetables to protect the vitamins, minerals and enzymes.
4.Increase your blood glucose testing to at least 4 times a day in order to make changes to improve your nutrition, exercise, and emotional health, including at least one 2-hour post-meal test.
5.Buy a journal/logbook to keep track of your day-to-day progress; and, make changes to your nutrition, exercise and emotional health. Record and track the following in your daily logbook:
·Blood glucose readings
·Drugs/medications (name of drug, dosage)
·Meals/snacks (name of foods/beverages, approximate amounts)
·Exercise (type, duration, how you feel)
·Feelings throughout the day, especially before/after meals and exercise; also, when you feel tired, depressed, happy, etc.
·Evaluate your readings and other notes to make corrective actions to your nutrition, exercise, testing, education, lifestyle, etc. Otherwise, the extra testing and recordkeeping are a waste of time.
6.Begin exercising gradually by walking 10 to 15 minutes a day; and, work yourself up to 30 to 45 minutes. Then, add 10 to 15 minutes of weight/resistance (anaerobics), e.g. carry two 3-pound hand weights while you walk. Only, if necessary, buy an exercise machine that will help and motivate you to exercise, e.g. flex-bar, rower, elliptical, crosswalk treadmill, weights, weight-resistance rope, weight-vest. After the recovery period, you can reduce your exercise time.
7.Educate yourself about diabetes and its complications, nutrition, exercise, and drugs. Visit your local library, go to medical-related websites, talk to healthcare professionals, take classes, and talk to other diabetics. Use the TV to build your knowledge about health instead of giving you negative news and more stress. Knowledge is power, especially when you take action based on that knowledge.
8.Work with your doctor and other healthcare professionals to communicate your health goals and build your relationship. Ensure your treatment is focused on repairing your body and not just suppressing the symptoms. Review your critical health parameters and your nutrition and exercise plans. Take your drugs as prescribed by your doctor, but work on a plan to wean yourself off as many of the drugs as possible.
9.Use your inner Spirit to connect to your Mind and Body. Find some quiet time for you each day, even if it's only 5 minutes. Utilize yoga, exercise, prayer, and other techniques to relax and help relieve the stress. Ensure that you are getting enough quality sleep.
10.Join a local support group to get information and share your problems with other diabetics. Your insight may help someone in the group and will motivate you to continue making progress.
How do I know this works? I used to be a Type 2 diabetic who almost died of a diabetic coma with a blood Sugar level of 1337 over 3 years ago. I was on 4 insulin shots a day, Coumadin, and Lipitor. Today I take no medication. (If I had not weaned myself off the insulin, I would still be diabetic today, and I would be taking more than 3 drugs/medications).
Best of health.
Sincerely,
DeWayne, author of Death to Diabetes (ISBN 0977360741)