Lowering Your Blood Sugar Levels with Food

Note: These are the guidelines I am following right now. I am on Day Two. I wrote this up myself, based on about two years of personal experimentation with quite a few different programs (many of them listed at various places in this blog). Please feel free to try it out with me, but remember, you are responsible for the decisions in your life. I am neither a dietician nor a doctor, so be sure to consult with your health care professional and get his or her advice and permission to do this plan. You will need his/her help to properly reduce any diabetes medications you are taking because this way of eating will positively affect your blood sugars for the better and you won't need as much medication. It is actually dangerous to eat this way AND continue taking blood sugar reducing medications. You have been warned to talk to your doctor -- please do it...... Love and hugs, Marcia

YOU CAN MANAGE YOUR PRE-DIABETES AND TYPE II DIABETES by following the standard doctor and nutritionist outlined eating/food lists, but, their program will gradually make your diabetes worse and worse because they encourage you to eat small amounts of the foods (at every meal) that are causing the problem until you are taking more and stronger diabetes drugs for the rest of your life. 

Does it make any sense to you to pay for prescription drugs to lower your blood sugar, but follow an eating plan that raises your blood sugar?  It makes no sense to me. If you follow that advice, eventually you will end up with one or more major diabetic complications, such as: blindness, limb amputations, or kidney failure and dialysis or even a heart attack. It is the complications that not only end up killing us, but also robbing us of any quality of life that we might have hoped to achieve.

Think about this: Have you ever heard of anyone who is following their doctor’s advice and eating plan, and taking the prescription drugs ever getting off of the drugs because they were healed and no longer needed to take them?   

Have you ever heard of anyone having to increase their dosage because their condition has gotten worse and they now need to take more or stronger drugs to keep their blood sugar under control? The doctors and standard nutritionists are well intentioned but they are killing us with their little bits of sugar and carbohydrates at every meal. Why would we want to do that? 

YOU CAN AVOID ALL THAT BY GOING DOWN A BETTER ROAD. 

“What does the word diabetes mean?” Diarrhea and diabetes are similar. Diarrhea means, abnormally frequent intestinal evacuations with more or less fluid stools. The word diabetes is exactly the same idea but it is about urine rather than feces.  The name and description of the disease is the symptom of excessive urination which comes about when the body is trying to rid itself of excessive amounts of sugar in the blood.

So where does all this sugar come from? How does a body get so full of sugar that it has to go into urination overdrive to try to get rid of it? The answer is so obvious..... but we don’t often think of it: From the food we eat and drink.  What else could it possibly be? That old saying, “You are what you eat” is true. Excess sugar in the blood does not just mysteriously show up out of thin air – the excess sugar comes from what you are eating. There is a direct connection between what goes into the mouth and what comes out the other end.  In between, the body has to “deal” with whatever we feed it. Diabetes is the body “dealing with” the excessive amounts of sugars and starches that we have been feeding it over a long period of time with the standard American diet which consists of meals made with the following: 

• 1.       Pancakes and syrup, sugary cereal, plain cereal, toast, oatmeal and orange juice for breakfast.
• 2.       Sandwiches and a soft drink for lunch.
• 3.       Casseroles of noodles, or potatoes, or bread for dinner.
• 4.       Bread with every meal.
• 5.       Potatoes, pasta, or rice at every meal.
• 6.       Sugary drinks at every meal.
• 7.       Meat and fish coated with breading, or sandwiched between two bread slices.
• 8.   Desserts at every party, and every special occasion -- or even after every meal.

If you (like everyone else) have been eating these kinds of foods for all, or most, of your meals since you were a child, you have been overloading your body with excess sugar for a very long time. Did you know that we now have children as young as eight with type two diabetes? That used to be called “adult onset diabetes” but since the introduction of the low fat, high carb diet, even the children are getting it. That is why they changed the names to “Type I” or “Type II.”

The solution to “diabetes” is to give the body a rest -- by no longer eating the foods that cause the problem in the first place. The body will correct itself if it is given half a chance. Just like it will heal a wound on the knee, it will recover from excess sugar, too -- if we eliminate the sugar -- but only if we make the change soon enough. There is a point of no return.  Wherever you are on the time line of diabetes, whether it is at the beginning stages or ending stages your body will improve if you eliminate the sugars that harm it, and give it what it really needs. The closer you are to the beginning of diabetes the better your chances of full recovery, but even “partial” recovery will ward off or greatly delay the horrific complications of diabetes -- like blindness or limb amputations.

What are the foods that are causing the problem? The first, and most obvious, answer that comes to mind is “sugar” and that is a major part of the problem, but the more subtle answer is “processed foods” and “starchy carbohydrates.”   

What are the foods that will reverse the disease and its complications: A combination of fresh raw vegetables and animal protein.  (Organic vegetables are the best.)

Let us examine the idea of processed foods. “Processed foods” (for our purposes) means any food that no longer resembles the form, texture, shape, and condition it had when God grew it on the tree or bush or in the soil. It also contains "foreign" ingredients that help to hold and mold it into a different shape and texture. Manufacturers do not add ingredients they do not need to add. They are not money wasters. The problem is that they have a goal of processing food that either holds it shape, looks appealing to an addict, or has a long shelf life. I once found a Twinkie hidden on a shelf that had been there for about five years. It looked as fresh as the day it came out of the oven. God's food does not "act" that way.

Processed foods also have many ingredients that we do not have in our personal kitchens. We don't add EDTA to food we make. We don't need high fructose corn syrup in our vegetables or fruit. Modified food starch has an effect on blood sugar.

God gave us fresh raw apples. We process them to make apple pie, apple dumplings, baked apples and apple sauce, etc.  God gave us fresh green tender spinach. We process it into spinach lasagna, spinach omelet, and spinach frittata.  God’s fresh raw food is perfect for human consumption in the state he made it. Cooked and processed food is no longer as good for us.

Cooking God’s fresh raw food changes the molecular structure of it and destroys the digestive enzymes it may contain. You can observe this change yourself by comparing fresh spinach, to a spinach pie.  The fresh raw life-giving spinach is more likely to be tender, juicy, and healthful all on its own with nothing added. The cooked spinach is much smaller in volume because it is wilted, mushy, lifeless, lacking its enzymes, and probably also contains added starches, sugars and fats, which it (and we) do not need. If you blow on a fresh spinach leaf it will shake in the wind. Spinach pie is like a brick and it will not respond to a delicate wind across it. The only thing of value in the spinach pie is… well… nothing. You get the idea: eat your veggies raw and unprocessed.

By the way, eating your veggies raw will save on having to find recipes. Raw food is simply washed, cut up and eaten. You may sprinkle some herbs or spices or even salt or pepper on it, but that is about all the preparation it takes. So for those of you who don't know how, or don't like to, or don't have time to cook, this is the ideal plan!!

The best explanation I’ve recently heard of the difference between raw and cooked food was when I was reminded that all the earth’s plant energy comes from the sunshine God provides. Sunshine makes plants grow, along with water and healthy soil. If you look at kirlian photographs which reveal the glow of light coming from raw plants and foods, and then compare kirlian photographs of the same items of food after they have been cooked, there is no longer as much light emanating from them. The longer they are cooked the darker and deader the item becomes.

The idea of “starchy carbohydrates” refers to all those foods that raise our blood sugar sky high in about 30 minutes. They are high on the glycemic index, and glycemic load lists. The high carb craving inducing list includes things made with grain (like bread, rolls, pasta, pizza, cookies, gravy, and breading, etc.) The high carb craving inducing list also includes potatoes, sweet potatoes, peas, corn, beets, all fruits, and winter squash. Avoid these foods for six days.

 

Here is the simple explanation of how this blood-sugar-reducing plan is set up: 

Eat a combination (50/50, or 60/40, or 80/20) of raw vegetables and cooked animal protein for every meal and every snack for six days. On the seventh day include one meal (either lunch or dinner, not breakfast) that contains anything you want to put into your body from fruit, to ice cream, to pizza or macaroni and cheese. But only for ONE meal and only ONCE every seven days. The cheat meal should not last longer than one hour.  That is all the information you really need to lower your blood sugars and lose weight.

( Dr. Steven Sisskind, M.D. of Real Dose Nutrition says that there is good scientific evidence to back up the "cheat meat" as being good for the metabolism -- meaning it will actually help us lose weight -- so don't skip it.)

Now for the long explanation and in depth directions for those who need it:

Here is the Pre-plan:

Before you change your eating pattern, prepare yourself by eliminating table sugar and sugar substitutes from your food and drink for from seven to ten days. Do not eat or drink anything with real sugar, honey, molasses, agave syrup, corn syrup, or any sugar or sugar substitute like Splenda or Equal. Wean yourself off of all sweeteners of any kind for 7 days as you continue to eat as you currently do. It should only take 3 days of “will power” – after that, it will be easy to simply say no to sugar because the cravings will disappear.  

By doing this, you will discover that you CAN live without sweeteners. You will also begin to feel better in unexpected ways. Sugar affects not only our blood, but our moods, our joints, and our muscles, too. Check your pain levels every day and see if they do not suddenly diminish on about day six.

 

The 7-Day craving reducing plan:

Each day for 6 days you may eat at any time you want, in any amount you want: any item listed on the “Craving Reducing Foods Shopping List” (see below) as long as you always eat a raw vegetable and a protein (without breading) in 50/50, 60/40, or 80/20 combinations for every meal and every snack.

Try to eat “normal” sized portions. If you want more, eat another portion of both the veggies and the protein. Eat until you are satisfied and then stop eating.

NOTE:

·         If a food is not on the “Craving Reducing Foods Shopping List,” you should not eat it during the 6-day period.

·         No breading or gravy on anything. (You are avoiding grains, and both breading and gravy are usually made with white flour.)

·         Check your blood sugars daily and record your numbers in a notebook.

·         There is no fruit on the 6-day craving reducing plan because it contains too much sugar.

·         The dairy cheeses may be substituted for a protein only once a day.

·         Eggs may be your protein as often as you like. You may cook your eggs (or any protein) in any manner you like, including frying – but no breading.

·         Make sure to cook only with coconut oil, peanut oil, sesame oil, or real butter.

·         Do not cook with extra virgin olive oil – but use it as part of your own homemade vinegar and oil salad dressing.

·         Do not use any “fake oils” or polyunsaturated oils such as soy or safflower or canola oil for any purpose at all – they are not on the list. Avoid them. 

·         Drink lots of water -- at least 64 ounces per day. It is better if you simply drink water and nothing else, but there is no need to buck up against more than one addiction at a time. If you are a coffee drinker I recommend only two cups per day with 1 oz of real cream per cup with no sugar or sugar substitutes. That is no sugar of any kind. If you are a tea drinker you may have up to three cups per day with nothing added. I suppose you could drink both the coffee and the tea if you so chose, but I don't recommend that. (There is a two-ounce maximum of real dairy cream allowed per day -- a craving reducing extra -- see the list below) which you can use in any way you choose. I choose not to consume it.)

Concerning the 50/50, 60/40, or 80/20 portions: Each set of proportions will affect your weight loss differently. The 50/50 portions should produce good blood glucose levels and a slow weight loss. To speed up the weight loss move up to 60/40 in favor of the raw vegetables. For the fastest weight loss move up to the 80/20 in favor of the raw veggies. Simply "eye-ball" the portions and if they are equal to each other then you have a 50/50. If the veggies occupy somewhat more space than the protein consider that a 60/40. If slightly less than 1/4 of the plate is your protein and the rest are raw veggies consider that an 80/20. This means that the more fresh raw vegetables you eat, the faster you will lose weight -- but do not eliminate the blood stabilizing animal protein. They must be eaten together to maintain your overall health.

You do not even have to stick with a particular proportion all the time (but you can slow down your weight loss by eating lots of 50/50 meals in a row). If you feel really really hungry -- like you could eat a horse -- then go for a meal of 50 % raw veggies and 50 % protein. If you are only a little hungry, then go for an 80/20 with just a little protein and a lot of raw veggies. Pay attention to your hunger. You need to satisfy it, but not gorge it to death. Gorging on large meals will, all by itself, raise your blood sugars, so eat normal portions -- and if you are still hungry have another portion of both veggies and protein.

You should have fresh raw salad with every meal. Salad greens (romaine lettuce, spinach, endive, kale, etc.) are important because it is the leafy greens that contain the nutrients that most closely match human vitamin and mineral needs. You don’t have to make a salad for absolutely every meal, but you do need to eat fresh raw vegetables (no fruit) for every meal.  You could eat a whole red or green pepper and a chicken breast at one meal. You could eat a bowl of broccoli with Ranch dressing and a can of tuna for another. You could eat a cucumber with a hamburger patti or baked fish. Experiment with eating a variety of raw veggies combined with a variety of your favorite protein until you get used to eating this way – and don’t forget to eat salad at least two times a day – more if it is convenient and possible. 

Play with salt, pepper, herbs, and spices on your food. Just make sure any pre-packaged combinations do not contain sugar of any kind. You will be safer to simply purchase your own pure herbs and spices and combine them yourself. (I like to use granulated garlic, cinnamon, tumeric, cloves, nutmeg, parsley flakes, etc.) Use any herbs and spices you are familiar with and enjoy using them on both your raw veggies and your cooked proteins.  Experiment until you find flavors that satisfy your taste buds. I also like to use spicy brown mustard (prepared).

REMEMBER: If you are hungry, eat. You are not on a time table of eating. If you are hungry, eat. Breakfast is important to eat, so try not to skip it, but you do not have to eat breakfast. You do not have to count portions. If you are hungry, eat a normal portion of veggies and a protein. If you are still hungry have another portion of both items. Eat until you are satisfied. Then stop eating.

In the beginning of the program, especially for the first three days, you may be surprised at how often you will desire to eat. It is OK to eat every time you are hungry, so eat your raw veggies and your protein. 

After a few days, you will begin to simply eat fewer meals because you will be less hungry. By day four you will most likely be eating only two or three times per day. Always eat if you are hungry. If you are not hungry... don't eat. Some days you will eat more and some days you will eat less. 

You are retraining your body with this way of eating and the reduction in your blood sugars will happen rather quickly -- within a day or two (which is why you need to be closely monitored by your doctor to gradually reduce your glucose lowering medications). No need to worry about eating too much or too little -- just eat when you are hungry and don't eat when you are not hungry. Your body is trust worthy when it gets the nutrition it actually needs which is what this program is all about.

The “Craving Reducing” list contains: Raw vegetables, Meats, Poultry, Fish, Shellfish, Oils, and Fats, Unsweet Beverages, Small amounts of Dairy, and a list of “Craving Reducing Extras”

It is called “Craving Reducing” because eating this way for 6 days should eliminate the cravings for sweets and carbohydrates that force you to the refrigerator or cupboard all day long. The effect will not “kick in” until the third day, so be patient the first three days, and then notice how it feels to be craving free after that. You will like it. 

In those first three days you will be going through “withdrawals” but if you can get past those three days, you will be on easy street after that. The cravings will be gone and you will be in charge of what you eat, instead of your cravings pushing you. You can do it for three days, can’t you? After that it becomes very much easier to eat this way.

On the seventh day for one meal only, you must eat any and all high carb items and cooked vegetables you like. This means that once a week, for one meal, (preferably noon or evening and not breakfast), for one hour, you can have any amount of fruit, pizza, ice cream, spaghetti, macaroni and cheese, potatoes – whatever. This will replenish your carbohydrate stores, and actually boost your metabolism, your mood, and your weight loss, but only if done only once every seventh day which turns out to be the same day every week. The “one-hour” restriction keeps your insulin in check.

The purpose of the once-a-week, hour-long, cheat meal is to rev up your metabolism again, so that you don't hit plateaus, but continue to lose pounds each week. The cheat meal actually fools your metabolism and takes you out of "starvation mode" so you can continue to lose weight.

On day 8 begin the 6 day program of eating only meat and vegetables again.  You simply repeat this two-step 7-day cycle until you have reached your goal weight. 

Examples of meals:

BREAKFAST COULD BE:

Two or three scrambled eggs or a hamburger or sausage patty and 1.5-2 C of salad (made with lettuce, broccoli, cucumbers, scallions and low-sugar dressing {really any combination of raw salad veggies on the list that you like – this is just an example})

OR:  One egg over easy with two strips of nitrate-free bacon, and 2 C of salad (similar to above)

If you want more – eat more of both the protein and the raw veggies – 50/50, 60/40, or 80/20 in favor of the veggies.

LUNCH COULD BE: anything listed as breakfast above -- or:

2 C of green salad and 1 can of tuna salad made with mayo and scallions

A couple of pieces of baked or fried fish, and a salad.

A steak and a salad (no croutons)

Dinner is exactly the same.

You get the picture. 

You are eating raw veggies and a protein for every meal and every snack for 6 days – 50/50, 60/40, or 80/20 in favor of the veggies. Any of the above examples could be eaten as any meal or snack at any time you want, and in any amount you want.

Also: DRINK LOTS OF WATER – AT LEAST 64 OZ EVERY DAY – MORE IF YOU ARE ABLE

HOW TO MAKE THIS (OR ANY DIET PROGRAM) WORK FOR YOU:

KEEP TRACK.    MAKE A MORNING RECORD.     EVERY DAY.

It cannot be stated too emphatically that keeping track of what you eat, your blood sugar levels, and how much you presently weigh is the one single strongest support system you can use on your own.

Here is what keeping a daily record does for you:

• 1.       You create a habit that focuses your mind directly on your own goal every single day. You eliminate the opportunity to slide…. Or to procrastinate
• 2.       As you write down everything you eat (with no judgments) you have reality staring you in the face and you can no longer “forget” what you ate or what you are supposed to eat. It keeps you honest and real
• 3.       You can see your progress – and nothing motivates like progress.
• 4.       If, for some reason, you gain a pound or two, you can look back at your record and analyze what the problem may be and make a correction – immediately – without beating yourself up – because you know you are still headed in the right direction.
• 5.       You always know precisely where you stand and you don’t have to “guess” about anything because you have a record.
• 6.       You can show your record to your doctor and consult with them. They may offer helpful corrective suggestions or advice. Our health is in our own hands – and mouths. Use your doctor as a “coach” – but you are the one out on the field, playing the game.  It is your life.
• 7.       You begin to realize you don’t have to be “perfect” to accomplish your goal – you just have to be refocused every day which is what keeping a record does for you. When you are focused on your goal you automatically do the things you need to do to reach your goal.
• 8.       Your keeping track, keeps you on track – it helps you to continue going in the right direction.

Taken from Wikipedia.com:

“The Diabetes Prevention Program showed that exercise and diet were nearly twice as effective as metformin at reducing the risk of progressing to type 2 diabetes.^[70]”

Did you notice that lifestyle changes are twice as effective as the most popular prescription drug at reducing the risk of progressing to type 2 diabetes?  It is cheaper too.  So save your health, and your pocketbook by changing your eating and exercising habits.

Taken from Wikipedia.com:

“Naturopathic approaches to insulin resistance have been advocated including supplementation of vanadium…, bitter melon (Momordica…⁾, and Gymnema sylvestre.^[76]”

After consulting with your doctor, you may want to try the same supplements mentioned here.

Exercise: get moving. Go for a walk. Park farther from the entrance. Use your in-home exercise equipment. Dance. Take the dog for a walk. Find a pool and go for a swim or exercise class. Move it! Move it! The goal is to get tired. If you experience pain, back off on the extension, or the pressure to the point where the pain ceases, but keep moving. Don’t let your body get irritated or aggravated with pain, but keep moving. Afterwards if you experience some pain, ice will likely help the irritated muscles. Remember the goal is not to aggravate the body to pain – the goal is simply to get tired. Tired is a good thing – and it will help you sleep better.

WARNING: If you are taking ANY blood sugar lowering prescriptions you will need to work closely with your doctor to monitor your dosage. As you begin eating this way, you will need less and less of your medicine until you don’t need the medicine at all because eating this way will normalize your blood sugar, depending on what stage of diabetes you are at. But stopping prescriptions on your own is not wise and can even be dangerous. Talk to your doctor and work with him or her to better your life.

WARNING: These guidelines are not meant to be medical advice in any way, shape, or form. Talk to your health care provider before making changes to your diet and exercise regimen.  

WARNING: If you have diabetes type II, you are likely to be addicted to sugar and carbohydrates. That is why you will go through the 3-day withdrawals when you first stop eating sugar, and then change your entire diet.  They will not last very long. Rarely, it takes some one 4 days, but it really is a very short time. If you have Diabetes Type I – you will benefit from the diet changes mentioned here but it will not cure your disease. Consult your doctor when making changes to your diet that may affect your insulin dosage. When you change your diet, your dosage will likely go down. Talk to your doctor before making changes in either area.

After you have reached your goal weight you may then (and only then) experiment by eating one carb laden meal once every three days. You will have to be the judge if this maintains your weight loss and your blood sugars for you or not. Make adjustments to make your maintenance program work for you. If you begin to put weight on, go back on the 6-day veggies and protein plan.  It may be that you can have a carb-laden meal once every two days or maybe once every four days but you certainly cannot go back to your old eating habits or you will simply gain all your weight back and turn back in the direction of diabetes complications – and very quickly. Only do what works for your body to maintain your ideal weight and blood sugar numbers.

Well that is it for today....

I'm feeling full after having eaten a nice salad and a couple of very thin breakfast pork chops. The belly is full and very satisfied. My body really likes it when I eat this way. It actually begins to feel "healthy."  Hope you are feeling good about your program, too.

Be back soon,

Marcia