Diabetes Information Manual by J. S.

Diabetes Reversal Resource Guide

Disclaimer This guide is copyrighted with all rights reserved. The author does not assume any liability for the misuse of information contained herein. The information contained within this guide is offered to provide you with beneficial concepts regarding your health and well-being. The author is not a doctor, nor does he claim to be. Please consult your primary care physician before beginning any program of nutrition, exercise, or remedy. By consulting your primary care physician, you will have a better opportunity to understand and address your particular symptoms and situation in the most effective way possible.

While every attempt has been made to provide information that is both accurate and proven effective, the author and, by extension, the guide, makes no guarantees that the remedies presented herein will help everyone in every situation. As the symptoms and conditions for each person are unique to individual histories, physical conditioning, body type, type of diabetes and the specifics of the actual health and diet of the individual, successes will vary.

Diabetes Reversal Resource Guide!

Table of Contents INTRODUCTION!__________________________________________________________5 KNOW THE TERMS, PREPARE FOR REVERSAL!_______________________________6 Type 1 Diabetes!__________________________________________________________________7 Type 2 Diabetes!__________________________________________________________________8 Pre-diabetes!_____________________________________________________________________8

DIABETES: WHO HAS IT AND WHO IS HEADED THAT WAY! _____________________9 Statistics!________________________________________________________________________9 Symptoms! _____________________________________________________________________10 Risk Factors!____________________________________________________________________11 A Few Words About Syndrome X Metabolic Syndrome!___________________________________14 Tests You Need To Get, Soon And Regularly! __________________________________________16 Fasting Insulin Test !______________________________________________________________________16 Lipid (Cholesterol and Triglycerides)! _______________________________________________________17 Hemoglobin A1c! ________________________________________________________________________17 C-reactive Protein! _______________________________________________________________________18

Control Blood Glucose: Home Meter!_________________________________________________18 Carbohydrate Counting!___________________________________________________________21 Carb-Counting Basics!____________________________________________________________________22 Daily Calorie Intake !______________________________________________________________________22

WHAT YOU CAN DO TO START YOUR REVERSAL TODAY!!_____________________24 What You Can Do: Food & Diet!_____________________________________________________24

PHASE ONE: JUMP-START YOUR REVERSAL! _______________________________26 Is a Low Carb Diet Safe for Diabetics?! _______________________________________________26 Before You Begin!________________________________________________________________27 Sugar Substitutes!________________________________________________________________31 Diabetes Super-Foods: Coconut Oil, Nuts, White/Red Wine Vinegar!________________________32

Diabetes Reversal Resource Guide!

Jump-Start Your Reversal: What To Eliminate!__________________________________________35 Heating and Cooking Your Foods! __________________________________________________________38

Example Phase One Meal Plan!_____________________________________________________40

PHASE TWO: RE-INTRODUCING YOUR FAVORITE CARB FOODS!_______________43 PHASE THREE: DIABETES REVERSAL EATING FOR LIFE! _____________________47 Where to take these results for The Diabetes Reversal plan?!______________________________48

WHAT YOU CAN DO: EXERCISE AND PHYSICAL ACTIVITY! ____________________50 RESEARCH NOTES!______________________________________________________53 Carbohydrate Counting and Diet Resources!___________________________________________53 Barton Publishing始s Natural Health Resources! _________________________________________53 Reference! _____________________________________________________________________54

Diabetes Reversal Resource Guide!

INTRODUCTION Sometimes, on a car trip, you need to make a U-turn—not to return to where you started, but to avoid going any further in the wrong direction! You look at a map and notice road signs that clue you in to the fact that it is time to change course. No matter what your exact location on the diabetes journey—officially diagnosed, told you are borderline, worried about family history, or concerned that your kids or other loved ones are headed toward this unhealthy place—you can reverse and control the disease. Congratulations! You took the first step by purchasing this report. “The Diabetes Reversal Plan” from Barton Publishing will be your navigator for a healthier life that features as little diabetes medication as possible. You will learn the latest best practices and remedies for diet, lifestyle, and herbal supplementation. It will be abundantly clear that you can reverse course. You can prevent diabetes from wreaking any more havoc in your life or the life of loved one about whom you are so concerned. You can stop your “pre-diabetes”—maybe the doctor called it, borderline?—in its sinister tracks. Honest. Diabetes can be controlled. Diabetes can even be reversed. This report covers the latest research from scientists who are studying diabetes. A refreshing number are seeking out which lifestyle changes in diet, exercise and rest can make the biggest impact. Some encouraging words: “Diet” will not be a four-letter word to the negative in this report; contrary to myth, good food and diabetes go together. And one more happy hint of how you will be reversing diabetes soon: This report will explain how it is possible to complete a diabetes-buster workout in as little as 12 minutes, which adds up to just more than a half-hour per week. You will also be clued in to what dietary and herbal supplements cutting-edge health practitioners are recommending to their patients. The report cites the important scientific discoveries, and takes full wisdom from common sense and real-life stories. It is the best of both worlds. Let’s get going. The Diabetes Reversal Plan starts today!

Diabetes Reversal Resource Guide!

KNOW THE TERMS, PREPARE FOR REVERSAL Few sports fans would dream of watching their favorite teams and players without identifying them. Most moviegoers enjoy the show much more when they recognize the actors or discover a new talent. Think of your favorite hobby or pastime. One reason you like it so much is because you know it. In fact, you probably know it better than most people, which makes you feel good, and likely more respected by others. But when it comes to illness, well, most Americans do not really know what is making them sick or just how it all went downhill. They can be quick to ask doctors for a drug to make it better, then wonder why that drug is making them feel funny or fatigued or worse. Public health scholars and health-oriented psychologists will tell you that many people with diabetes do not know much about what is happening in their bodies. In fact, it is estimated about a quarter of the 24 millions Americans with diabetes are undiagnosed. And among those adults who have been diagnosed with Type 2 diabetes, a significant portion, typically unintentionally, waited about nine to 12 years beyond the optimal time to fend off the disease. It is hard to fight off a condition if you are not aware of it. Learning more about diabetes and pre-diabetes will help you stick with the action steps of The Diabetes Reversal Plan. You will more willingly accept the strategies as smart moves or explain them more clearly to that loved one. Knowledge is not just random power. Knowledge about diabetes and pre-diabetes is the power to make a change for the positive and the permanent in your life. There are a number of key terms and concepts that will guide your diabetes reversal. Here is a capsule view of the disease, with some of those important terms in bold face: Our bodies need fuel for pretty much every task we face, whether it is writing an email or raking the yardâ&#x20AC;&#x201D;even sleeping. We get most of that raw fuel from glucose, which is a sugar. When we eat, all of the foods we eat (such as carbohydrates and proteins) get Diabetes Reversal Resource Guide!

converted into glucose. The glucose then travels via the bloodstream into the brain and body, especially the muscles and liver. That is why doctors refer to “blood glucose” levels. Or, the cultural shorthand, “blood sugar.” In order for muscles to receive the glucose from your tuna sandwich or apple slices with peanut butter, insulin must be present. Insulin is a hormone that the body makes naturally in the pancreas. We will talk a lot more about insulin in this report, but, for now, it is enough to remember that insulin is a natural hormone in the body. If possible, put aside for now that insulin is also a widely prescribed medication for diabetes. So insulin in effect regulates whether glucose makes it to your muscle cells for movement and physical output, plus to the liver for its vital work of removing potential toxins from the body. It is an easy, if unfortunate, leap to characterize insulin as simply the gatekeeper of glucose or blood sugar in the body—or to say that diabetes is a bloodsugar disease. Wrong and wrong! What most people do not know, even a sizeable portion of diabetes patients, is that insulin also helps to store extra nutrients in the cells, such as vitamin C, magnesium, potassium and sodium to name a few. What is more, insulin plays a central part in how amino acids are used to build proteins and create new muscle cells, which explains why some wayward bodybuilders are injecting the stuff. Glucose and insulin clearly both play major roles in how we think (glucose only, as the blood delivers it straight to the brain) and physically move (both glucose and insulin, as glucose moves to the muscles via the bloodstream, then is received when insulin is present). In diabetes, there are two things that can go wrong with glucose or insulin, or both.

TYPE 1 DIABETES In Type 1 diabetes, the pancreas is not producing any insulin or not enough insulin (also called the honeymoon period) to supply the body’s cells with glucose. This happens

Diabetes Reversal Resource Guide!

through what is called an “autoimmune response,” which means a person’s own cells are attacking and destroying healthy cells that have been mistaken for foreign invaders. In this case, the body has turned hostile to the cells in the pancreas that produce insulin. Those cells under attack are called beta cells and do some amazing work despite long odds. This report will show you ways to come to the aid and defense of beta cells.

TYPE 2 DIABETES In Type 2 diabetes, the body’s cells become resistant to insulin. Just how this occurs is still under study, though, like heart disease, researchers believe obesity is a major risk factor. An emerging theory is that chronic, low-grade inflammation of cells can lead to insulin resistance. Remember that term, “insulin resistance.” You will hear it a lot from doctors, who might never explain it more than to label it the enemy. What you need to know about Type 2 diabetes in short form is that the body’s cells will not accept insulin. Then, in a devious chain-reaction effect, insulin does not make it to the cells in the muscle and liver, and neither does glucose. So that glucose or blood sugar stays in the bloodstream. That is why blood sugar readings are high in Type 2 diabetes patients.

PRE-DIABETES To review, diabetes is not a blood-sugar disease. Blood sugar or glucose readings might indicate a person has Type 2 diabetes or is trending toward the disease as someone categorized with pre-diabetes, but it is not at the root of what is wrong in the body. Insulin is central to what has gone haywire and, along with not supplying enough glucose to the muscles, researchers are beginning to see that the lack of insulin production (Type 1) or insulin resistance (Type 2) leads to additional problems such as interrupted muscle-building, decreased cell rejuvenation, and blockage of the delivery of vitamins and minerals to the cells.

Diabetes Reversal Resource Guide!

DIABETES: WHO HAS IT AND WHO IS HEADED THAT WAY STATISTICS The latest U.S. government statistics estimate that 24 million Americans have diabetes. That number is up three million people in two years. An estimated one million to 1.5 million people have Type 1 Diabetes. It is often first diagnosed with the pancreatic disorder in childhood or teen years, in some cases into the middle ages of life. Type 1 patients do not produce any insulin in their bodies, so they take insulin medications, such as insulin injections, to stay strong and well throughout life. The remaining 23 million-plus Americans have Type 2 diabetes, which is the condition most reversible and positively affected by the Diabetes Reversal Plan explained in this report. The top risk factor for Type 2 is obesity, defined as 20 percent or more than a healthy weight. Type 2 diabetes was long referred to as adult-onset diabetes because it tended to develop later in life, after those years of carrying extra pounds. But the fullforce childhood obesity epidemic has pushed Type 2 diabetes diagnoses as young as the teen years. Studies over the last decade have identified pre-diabetes symptoms in children as young as 8 or 9. An exact cause of Type 2 diabetes is not clear, even with millions of dollars going into research each year; however, obesity is the top risk factor. It is believed that an overweight person with Type 2 diabetes has plenty of insulin, but simply cannot make full use of it. In an unhealthy cycle, the body recognizes that insulin is not being used well, so it makes even more of it in the pancreas. Eventually, the beta cells in the Diabetes Reversal Resource Guide!

pancreas responsible for making insulin cannot keep up and effectively exhaust themselves. On top of it all, the beta cells in the pancreas are adversely affected by high blood sugar content in the blood. The precise condition those faulty beta cells create makes it even more toxic for the beta cells.

This is not just a bunch of scientific lab talk dropped into The Diabetes Reversal Plan report as requisite introductory material. The take-away message here is that you need to do everything possible to care for those wayward beta cells. The Type 1 person needs to know the beta cells are under attack, and figure out ways to minimize, or maybe neutralize, the damage. We have not talked yet about potential complications, such as loss of vision, kidney failure, and loss of toes, feet or legs—all serious and scary outcomes if those beta cells are not cared for.

SYMPTOMS Similarly, the person with Type 2 diabetes needs to figure out any and all ways to guard the beta cells from becoming overwhelmed. One vital step is getting blood sugar levels to the normal or, better yet, the ideal range. The longer beta cells are exposed to high blood glucose levels, the more probable those cells will suffer permanent damage. That is why it is so critical to determine if you are confronting diabetes and do not yet know it. Although obesity is the top risk factor, family history of diabetes is another reason to schedule regular checkups with your health practitioner. The Diabetes Reversal Plan is all about being pro-active. Seeing a health professional for screening and testing is a must. Here are signs and symptoms of diabetes (Type 1 or 2) that should ring an alarm in anyone experiencing these physical traits without any other explanation:      

Frequent urination Excessive thirst Increased fatigue Unusual or unexplained weight loss Irritability Blurry vision

Diabetes Reversal Resource Guide!

  

Frequent infections of the skin, urinary tract, or vagina Poor wound healing Tingling in the hands and feet

Remember that each symptom is relative to your usual body characteristics. You are the best judge of whether you are much more thirsty on a daily basis than in the past, or if you are markedly more irritable with no added stress in your life. Along with 24 million Americans who have Type 1 or Type 2 diabetes, the government’s newest figures (2007) estimate that 57 million Americans have pre-diabetes; a condition that unchecked will lead to a Type 2 diagnosis within 10 years. Doctors might still use the term, “borderline diabetic” to identify a person with pre-diabetes. Another term for pre-diabetes is “impaired glucose tolerance.” Whatever the term, it is a call to action. Now think about this challenge: If some 25 percent of 7 to 8 million Americans do not know they have Type 2 diabetes, what percentage of those 57 million of us with prediabetes do not realize or do not want to hear such warning news from our health practitioners, or both? While The Diabetes Reversal Plan fully embraces natural and safe lifestyle changes you can make toward controlling diabetes in your life or that of your loved one, it is foolhardy to think health practitioners cannot play a vital role. It might even be that you have to take a prescription drug to get in to the best position for reversal. You can be the best advocate for yourself or a loved one by accessing any and all resources and best practices. Facing the truth of blood sugar readings or what a doctor might say (nicely, rudely, indifferently, no matter) is an important strategy for reversing diabetes.

RISK FACTORS Here are some of the factors that make it more likely that a person has pre-diabetes and a greater likelihood of developing Type 2 diabetes, especially if you do not take steps for a diabetes reversal:   

You are overweight You are 45 years old or older You have a parent, brother, or sister with diabetes

Diabetes Reversal Resource Guide!

  

Your family background is African American, American Indian, Asian American, Hispanic American/Latino, or Pacific Islander You have had gestational diabetes during pregnancy or gave birth to at least one baby weighing more than nine pounds Your blood pressure is 140/90 or higher, or you have been told that you have high blood pressure Your HDL cholesterol is 35 or lower, or your triglycerides level is 250 or higher You are fairly inactive, or you exercise fewer than three times a week

   It is important to be honest about whether you recognize yourself in the above list or have been warned by a health practitioner about diabetes. Cutting-edge doctors and researchers say a greatly overlooked frontier of diabetes is not treating a person

differently according to the stage of diabetes—or just how long the beta cells have been malfunctioning. A diagnosis of pre-diabetes can be a rude awakening to years of gaining weight, but it is also an opportunity to reverse the condition before any irreparable damage is done.

Diabetes Reversal Resource Guide!

MEASURING BLOOD SUGAR LEVELS DIABETES AND PRE-DIABETES When you get a blood test done at the doctor’s office to determine blood sugar levels and any possibility of diabetes or pre-diabetes, you are asked to fast 10 to 12 hours before the blood draw, (called a fasting blood sugar). For most people, it means getting the blood drawn at a morning appointment and skipping breakfast. The blood sugar level is measured in milligrams per deciliter or mg/dL, which is the standard measurement unit here in the U.S. Most other countries—remember that supposedly big shift to the metric system that did not quite happen—use millimoles per liter or mmol/L. You will likely see this shorthand used in a medical journal or on a European health site, but for this report and our purposes, let’s stick to mg/dL. Any blood sugar reading that is 126 mg/dL or higher is considered a diabetes diagnosis. If your reading is between 100 and 125 mg/dL, you will be categorized as pre-diabetic with Type 2 in your future, unless you can reverse directions. Any number below 100 mg/dL is considered normal, but many astute health practitioners urge their patients to keep in the 70 to 85 mg/dL range. There are studies indicating individuals with blood sugar levels 85 mg/dL and above are at an increased risk for heart disease. Typical glucose or blood sugar levels:  Fasting blood glucose: 70–99 mg/dL  Two hours after eating (postprandial): 70–145 mg/dL  Random (casual): 70–125 mg/dL There are other tests to help determine a diabetes or pre-diabetes diagnosis—including ways to catch it earlier and reverse it sooner. This report covers those recommended tests, beginning on page 19.

Diabetes Reversal Resource Guide!

Here is the good news: Diabetes can be reversed no matter whether you start at 125 mg/ dL and above or want to move comfortably into the 85-and-under category from, say, the low 100’s. The pre-diabetes research is perhaps most encouraging about how you can make an about face toward better health and a longer life. For example, the federally funded Diabetes Prevention Program clinical trial published its findings in 2002—more than a year early because the results were so positive. This trial engaged volunteers with pre-diabetes readings who agreed to make modest but documented changes in their daily eating and physical activity in order to lose five to seven percent of their total body weight. These volunteers reduced their risk of developing Type 2 diabetes by 58 percent, significantly better than the 31 percent reduction of risk for a control group that took the diabetes drug metformin. Lose weight, do it naturally, forego the side effects of a prescription drug and get a way better result? No wonder that study ended early!

A FEW WORDS ABOUT SYNDROME X METABOLIC SYNDROME About 20 years ago, Dr. Gerald Reaven of Stanford University introduced the term “Syndrome X” to describe what he called a “constellation” of symptoms that are all associated with insulin resistance, including high blood sugar levels, high blood pressure, heightened cholesterol and blood lipids, and an increased waist circumference. Those symptoms, of course, are not altogether different from those experienced by many people with Type 2 diabetes. Some researchers have contended that Syndrome X (or the more generic “metabolic syndrome”) is just a label and that individuals in this category should be classified as pre-diabetic or Type 2, depending on blood sugar levels. In a 2006 article in the American Journal of Clinical Nutrition, Reaven did not argue the point. He wrote that the important thing is that people are categorized as suffering from insulin resistance, which, by his career’s work, means treating those people aggressively to reduce heart disease and stroke. He agrees with The Diabetes Reversal Plan’s position that treating blood sugar levels is not the issue; it is more appropriate to focus on the body’s cells getting the insulin it needs.

Diabetes Reversal Resource Guide!

To add to the professional drama—no wonder it is called Syndrome “X”—several major medical organizations, including the International Diabetes Foundation, the World Health Organization, the American Heart Association and the National Heart, Lung and Blood Institute, have all developed slightly different criteria for who should be diagnosed with the metabolic syndrome. If you have at least three of the following health markers, you will be defined as having Syndrome X. Note that having as little as one marker raises your risk for cardiovascular disease: Elevated fasting blood glucose levels of 100 mg/dL or higher Elevated blood pressure of 130/85 mm Hg without medications Reduced HDL or “good” cholesterol, less than 40 mg/dL for men and less than 50 mg/dL for women  Elevated triglyceride levels of 150 mg/dL or higher  Excess body fat around the waist, 40 inches or more in men and 35 or more in women. While the first four markers are blood test results and long documented as risk factors   

for heart disease and stroke, waist circumference or belly fat is a more recently documented risk factor that scientists are taking quite seriously. Carrying extra weight around the middle appears to be more likely to cause insulin resistance than, say, additional pounds in the hips or legs. For example, a 2008 University of Southern California study connected excess abdominal fat among women 35 to 54 to a fast-rising rate of stroke among females in that age group. The rate has tripled in recent years, said researchers. Female waistlines, on average, are two inches bigger than a decade ago. Plus, the USC study showed the percentage of women with “abdominal obesity” rose from 47 to 59 percent. And if that is not enough motivation to trim belly fat, consider that another 2008 study revealed that people who have large waistlines in their 40s are more likely to develop Alzheimer’s disease and other dementia conditions in their 70s. An Oakland, Californiabased Kaiser Permanente Division of Research study reported that individuals with the biggest bellies had two times the risk of the leanest people. Belly fat was deemed a more significant risk factor than family history, even if both parents suffered from Alzheimer’s.

Diabetes Reversal Resource Guide!

Many of the remedies presented in The Diabetes Reversal Plan will address heart disease along with the targeted diabetes. But never hesitate to talk to your health practitioner about any concerns you have about heart disease, stroke, Alzheimer’s or Syndrome X. It is important to keep in mind that while Type 2 diabetes presents significant complications if not treated and controlled, a majority of Type 2 patients die from heart disease or stroke hastened by unchecked diabetes symptoms. That is why Stanford’s Dr. Reaven has devoted his career to calling attention to Syndrome X symptoms, no matter if some critics say it is just another word for pre-diabetes or Type 2.

TESTS YOU NEED TO GET, SOON AND REGULARLY Before we discuss the food and lifestyle changes you can make to reverse diabetes, plus herbal and natural remedies that can physiologically support your reversal, let’s talk about how to be proactive at the doctor’s office. Remember, knowledge of the right things to ask, and even demand when needed, is what gives you the true power to reverse your diabetes. Here are tests you want your practitioner to order for you on a regular basis and why:      

Fasting insulin test Lipid test: cholesterol and triglycerides Hemoglobin A Fructosamine C-reactive protein Fasting blood glucose test

The most common medical test for Type 2 diabetes or pre-diabetes is the fasting blood glucose test, sometimes called a fasting plasma glucose test. This test equates to the executive summary of a business report. It provides a capsule picture, showing that over 100 mg/dL means you are pre-diabetic or borderline diabetic and less than 85 mg/mL is an optimal reading. But to know more, especially as you skitter past 100 and even 125, you have to request (and, when needed, demand) additional tests from your practitioner.

Fasting Insulin Test Diabetes Reversal Resource Guide!

The fasting insulin test is not commonly ordered by physicians, but provides a snapshot of your potential for insulin resistance. If you are on the high side for this test (more than 10 to 15 micro units per milliliter) and the fasting blood glucose test (over 100 mg/ dL) plus have a waist circumference of greater than 40 inches for a man or 35 inches for a woman, you are at the highest risk for insulin resistance and diabetes. Another measurement your doctor can glean from the fasting insulin test is whether beta cells in the pancreas are reaching the burnout or exhaustive stage that comes with insulin resistance. For instance, if your fasting blood glucose test has regularly been high, and now your fasting insulin test shows dropping levels after initially being high, your beta cells are flagging and diabetes is gaining an unfortunate foothold.

Lipid (Cholesterol and Triglycerides) A lipid test measures your cholesterol and triglycerides levels. While a staple for cardio patients, it helps diabetic and pre-diabetic patients to get a fix on any symptoms of metabolic syndrome. You want to keep your overall cholesterol readings below 200 mg/ dL for blood glucose management and maintain a LDL or â&#x20AC;&#x153;badâ&#x20AC;? cholesterol of less than 100 mg/dL to protect against heart attacks or strokes. HDL, or good cholesterol, actually protects against heart problems. Individuals with high levels of insulin resistance often have dangerously low levels of HDL (less than 40 mg/dL). What is more, triglyceride levels at 130 mg/dL or greater are a marker for an increased risk of insulin resistance.

Hemoglobin A1c One test you do not want to skip is the hemoglobin A1c. If you are pre-diabetic or diabetic, insist on this test every three to four months. It measures glycation levels in the body over the last three to four months (when performed on that time basis), which gives you a more complete picture of potential damage done to your body cells. It is not uncommon for some individuals to have normal-range blood glucose readings (maybe not optimal, but normal) yet still be significantly high on the A1c scale. The hemoglobin test looks at how much glucose has been sticking to your red blood cells over the last three months. (Red blood cells live about 12 weeks in the body.) The more

Diabetes Reversal Resource Guide!

glucose on the red blood cells, the more potential for glycation-induced cell damage. Practitioners have been debating what is a normal vs. risk level for hemoglobin A1c. Most labs will label a four to six percent reading as normal for healthy people, while some doctors say getting down to even 6.5 to seven percent is a reasonable goal for patients with diabetes or pre-diabetes. More than a few natural health practitioners will argue that it is even more vital for people with pre-diabetes or diabetes to strive for getting not only below six percent, but even below five percent. Interestingly, anti-aging experts take the same below-five percent tack for optimal longevity. One practical matter about hemoglobin A1c tests: There is no one standardized methodology for this measurement, so be sure to use the same lab each time. If you change doctors, try to keep the same lab or, if not, be clear that comparing results from two different labs can be misleading. Because of potential hemoglobin inaccuracies, some practitioners might recommend a fructosamine test, though its drawback is it only gauges glycation damage over the last three weeks.

C-reactive Protein There is one more test to discuss with your doctor or your loved oneâ&#x20AC;&#x2122;s doctor. The federal government approved the C-reactive protein test in 2003 as a screening protocol for heart disease. It measures the amount of inflammation in your bloodstream, which has been increasingly identified as the root cause of cardio problems. Researchers contend that C-reactive protein is a key factor in diabetes and its complications. You want your test to be in the one mg/dL range or less, even if some medical associations officially hold that three mg/dL or less is healthy. As an added bonus, keeping track of your C-reactive protein, and keeping it low, will significantly reduce your risk of heart attack.

CONTROL BLOOD GLUCOSE: HOME METER If you have been diagnosed with Type 2 diabetes or pre-diabetes, it is simply good health strategy to test your blood glucose level four times daily with a portable meter. The best

Diabetes Reversal Resource Guide!

times are when you wake up or before breakfast, two hours after breakfast, two hours after lunch, and sometime before going to sleep. The overnight reading when you first awaken tells you and your doctor one thing and those two-hoursafter-eating tests provide other benchmarks. You can look at home testing as a hassle or an opportunity. It is your choice. Yes, you will have to prick your fingertips and draw a bit of blood each time. Yes, you will have to remember to do the testing (although some meters have alarms) and take the time out of a busy day or vacation to keep up your four daily screenings. But there is a major payoff to all this metering and monitoring. You will be in better control of your blood glucose by knowing your own bio-pattern, how different foods or activities affect you, what supports your wellness, and what hinders it. For example, you might find that adding cold-water fish such as salmon to your meals can lower blood glucose readings even when all other carbohydrates and foods are the same. Or you might note your blood sugar fluctuations based on a good night’s sleep versus a fitful one. A lifestyle note: Many of today’s home blood glucose meters are easily carried along for your days and nights. You certainly will not have to feel limited to testing only at home. Today’s models are smaller, faster, and easier to use. OK, one more lifestyle note, but only if you promise not to take shortcuts: Many ardent testers with Type 2 or pre-diabetes find that a year or so of four-times-daily testing gives them deep insight into their blood glucose patterns. They find they do not have to test as many times per day, or might even do the four-a-day testing every other day or every few days. They work a bit more by intuition and body awareness. But remember: This is an earned status. Your optimal health is in the balance. Here is how a typical meter works: You prick your finger with a small, sharp needle called a lancet, then put the resulting drop of blood on a test strip. The chemical coating on the strip (glucose oxidate, dehydrogenase, hexokinase) will react with the glucose in

Diabetes Reversal Resource Guide!

your blood for a reliable reading on your meterâ&#x20AC;&#x2122;s LCD screen. The whole process usually takes less than 30 seconds. There is a wide range of choices for your meter. You can buy one that is the right size for your desired mobility, or maybe find one that interacts with your laptop/desktop computer for even finer analysis of your blood sugar patterns. One common feature that is important: Make sure your meter allows you to check its calibration on a regular basis. Some physicians encourage their patients to bring their meters to office visits to further check whether the home test matches up with doctorâ&#x20AC;&#x2122;s results. Cleaning your meter helps assure accurate results. And you want to always make sure any additional test strips you purchase match up with the right code for your meter. Keeping your strips in the closed container helps avoid light, heat or moisture damage. There are a growing number of home test products that allow either more continuous blood glucose monitoring, less invasive readings (translation: no finger pricking) or both. Continuous monitors can provide highly detailed data over three days, providing nearly 300 readings every 24 hours. These systems typically use a mini-sensor implanted under the skin in the abdomen and held down by a piece of tape. You can push a button to indicate when you used medications, ate food or exercised. Doctors use the three-day data to adjust medicine doses. The GlucoWatch is a product that picks up blood glucose readings every 20 minutes by testing moisture from the skin on your wrist. Test methodology is an electrical current you do not feel at all. The device works 12 hours at a time and is not intended to replace finger-prick tests since accuracy can vary and the testing process does irritate some peopleâ&#x20AC;&#x2122;s skin. You will get the best results at the lowest costs with a finger-prick meter. And if you wonder why always the finger and not, say, the thigh or arm, it is because the blood in the fingertips turns over more quickly than most any place in the body. You get the most accurate tests, especially if you are gauging how food or physical activity affects your blood sugar.

Diabetes Reversal Resource Guide!

CARBOHYDRATE COUNTING One of the best and most important tools you will learn and use will be counting carbohydrates! Carbohydrate counting is a useful method to control one's intake of foods, and is especially relevant for persons with diabetes and those who are at risk for diabetes. It is an important tool of diabetes management, and its approach to meal planning is flexible. Carbohydrate counting revolves around the foods containing larger amount of carbohydrates, and aims at planning meals in such a way that blood sugar remains within normal ranges. There are certain foods that have high carbohydrate contents compared to other foods. Examples of foods rich in carbohydrates are: foods made of grains such as breads, pasta, and cereals; vegetables and fruits, particularly root vegetables such as potatoes, sweet potatoes, and yams; all alcoholic beverages, such as beer and wine; desserts and candies; and most milk products, except cheese. Some foods may be nutrient dense while some may be low in nutrients. Foods prepared from whole grains, legumes, milk products (except cheese), and fruits and vegetables are examples of nutrient-dense carb foods. Low-nutrient foods include table sugar, candies, beverages containing alcohol, fast foods, and frozen meals. The carbohydrates in the foods we eat have a large impact on the level of our blood sugar. Diets containing complex carbohydrates (sometimes simply called complex carbs) generally result in good and healthy nutrition. Examples of complex carb foods are vegetables, fruits, root crops, and whole grains. On the other hand, diets with high fat content may result in weight gain (or even obesity), insulin resistance, or high blood sugar levels, all of which can lead to many health complications. Consumption of carbohydrates should be balanced with regular exercise and a healthy body weight to keep the level of blood sugar within normal range. For most, this will

Diabetes Reversal Resource Guide!

mean cutting back on carbohydrate intake, eating healthy, and getting an appropriate amount of exercise.

Carb-Counting Basics Yes, carb counting involves some math skills; however, once you have mastered it, you will notice yourself counting carbs in your head all the time. Take a minute now to review the Carb Counting Cheat Sheet included in this kit.

Daily Calorie Intake As a person with diabetes or pre-diabetes you should be on a 1600 to 1800 calorie diet. Are you?! We have all heard of the food pyramid. We have all learned it and we all know how to use it; however, the food pyramid is no longer in use by the diabetes community. The plate method is now recommended for managing diabetes and your weight. Try these simple steps of the Plate As a Method: 1. Imagine a line running down the center of your plate. Now, on one side of the plate, imagine another line running perpendicular to the first one so you now have three sections on your plate. 2. Fill the largest section with non-starchy vegetables such as spinach, carrots, lettuce, greens, cabbage, bok choy, green beans, broccoli, cauliflower, tomatoes, salsa, cucumber, beets, okra, mushrooms, peppers, and turnips. 3. In one of the small sections, put starchy foods such as whole grain breads; whole grain, high-fiber cereal; cooked cereal such as oatmeal, grits, hominy, or cream of wheat; rice; pasta; dal; tortillas; cooked beans and peas, such as pinto beans or black-eyed peas; potatoes; green peas; corn; lima beans; sweet potatoes; winter squash; low-fat crackers and snack chips; pretzels; or fat-free popcorn. 4. Then on the other small section, put your meat or meat substitutes, such as chicken or turkey without the skin; fish such as tuna, salmon, cod, or catfish; other seafood such as shrimp, clams, oysters, crab, or mussels; lean cuts of beef and pork such as sirloin or pork loin; tofu; eggs; or low-fat cheese. 5. Add an 8 oz glass of non-fat or low-fat milk. If you do not drink milk, you can add another small serving of carb, such as a 6 oz. container of light yogurt or a small roll. 6. Add a piece of fruit or a 1/2 cup fruit salad, and you have your meal planned.

Diabetes Reversal Resource Guide!

Here is another way to look at calorie intakeâ&#x20AC;Ś Each gram of carbohydrate provides 4 calories. A diabetic on a 1600-calorie diet should get 50% of these calories from carbohydrate. This would be a total of 800 calories or 200 gms of carbohydrate (at 4 calories per gram) spread out over the day. At 15 grams per exchange, that would be about 13 exchanges of carbohydrate per day.

Diabetes Reversal Resource Guide!

WHAT YOU CAN DO TO START YOUR REVERSAL TODAY! Let’s dig in to what you can do to reverse diabetes. We will start with food and diet (remember diet does not have to be just a four-letter word). Then The Diabetes Reversal Plan will present “What You Can Do” action steps for exercise and physical activity, as well as herbal remedies in following sections.

WHAT YOU CAN DO: FOOD & DIET You know the U.S. Department of Agriculture’s food guide pyramid chart? No, not the one that previously recommended we eat six to 11 servings of grains (breads, cereals, pastas, rice) each day. That one was so potentially counter-productive to reversing Type 2 diabetes that one shudders to recall it. Even so, the new food guide pyramid tool, which the USDA calls MyPyramid, still recommends six servings (or six ounces) of grains each day. Fine, if you are not diagnosed with pre-diabetes or Type 2, or have neither and would like to stay that way. Oh, the new pyramid suggests at least half of your daily grain servings be whole grain. But even a slice of whole wheat bread (one ounce or one serving) is about 80 percent starch. Starch converts to glucose rapidly once it mixes with saliva—it does not even have to travel to your stomach. It goes right into the bloodstream. In fact, starch converts to glucose even faster than table sugar or sucrose, which is part glucose (!) and part fructose. (It makes a stop in the liver to become glucose, thereby slowing down the digestion of that spoonful of sugar). Starch is the primary carbohydrate in bread, rice, pasta, and other foods in which flour is a main ingredient. These foods will not be slashed from your life as part of The Diabetes Reversal Plan; but, honestly, you will benefit from greatly limiting them in the early weeks of your reversal. Carbohydrates in general will be scarce in your first few weeks of meals, though you may miss them less than you think. When those carbs

Diabetes Reversal Resource Guide!

return to the table, going with whole grains is the healthy optionâ&#x20AC;&#x201D;especially to continue protecting your newfound steady-blood-sugar body from other diseases, such as cancer and heart disease. The Diabetes Reversal eating plan is based on cutting-edge research and what is working for people living their lives. That is important that the plan fits into your life! No eating plan or diet works if it cannot be sustained. Letâ&#x20AC;&#x2122;s talk a moment about the power of foods. The eating plan outlined below might well reduce your blood sugar levels in weeks, and maybe even days in some cases. You will want to communicate that potent possibility with your health practitioner if you are already taking Type 2 diabetes medications. If you lower your blood sugar naturally, you could end up taking a medication that either unnecessarily regulates high blood sugar, or overloads your body with insulin. This eating plan has an introductory phase (Phase 1) aimed at getting your blood sugar levels back to normal levels and out of the pre-diabetes or Type 2 range. The second phase is about reintroducing certain favorite foods and meals back into your lifeâ&#x20AC;&#x201D; making sure your glucose levels do not rise, or adjusting if they do. A third phase is designed to keep your blood sugar readings at normal to optimal for life. Here is a detailed look at the three phases, followed by practical living notes about each phase. Be prepared, your diabetes or pre-diabetes is about to take a U-turn!

Diabetes Reversal Resource Guide!

PHASE ONE: JUMP-START YOUR REVERSAL **Note For Type 1 Diabetics: Phase 1 and Phase 2 are geared more for Type 2 diabetics and anyone with pre-diabetes. If you are a Type 1 diabetic, read through the next two phases. (There is some great information that you can take along with you.) You should then start your long-term diabetes management strategies with Phase 3. Time frame: How long this phase lasts is up to you and your body’s insulin resistance. It will likely be two to four weeks. In a few cases it may take a little longer. What you eat: The early weeks of The Diabetes Reversal Plan will be heavy on healthful proteins and fats discussed below. In contrast, you will be greatly restricting carbohydrates to put the “jump” in jumpstarting your way to a lower blood sugar level— and less or no medication, if that is an issue. We will start with the carb counting: Goal: Get your fasting blood sugar level under 100 mg/dL in a test at your doctor’s office. Choose 20 grams of low glycemic index carbohydrates per day.

IS A LOW CARB DIET SAFE FOR DIABETICS? Most professionals do not want people to lower their blood sugar with diet—the very thing they are trying to do with drugs. Starting with an extremely low carb diet will help jumpstart your long-term diabetes strategies.

Diabetes Reversal Resource Guide!

However, please discuss your intentions with your doctor. Let them know what you are planning. If you are currently on medications to treat your Type 2 diabetes, discuss safe ways to get off of them. Typically you will not go low in these next two phases. It will not happen. It is not the diet that makes them go too low, it is the drugs! “Isn't it odd that professionals who know don't want people to lower their blood sugar with diet — the very thing they are trying to do with drugs? I always start with an extremely low-carb diet, but I immediately take them off the drugs. Never has anyone ever gone too low. It won't happen. It's not the diet that makes them go too low, it's the drugs!” – Dr. Scott ** Note: In some cases you may go low. This would typically be due to exercising. If you are going low you may feel dizzy, sluggish or shaky. If you feel these symptoms, please test your blood sugar level. If it is low you can safely raise you sugar level by drinking an 8 oz. glass of orange juice or milk.

BEFORE YOU BEGIN Take note of the carbohydrate and fats you have eaten daily in the past week. If you do not know that, look at what you have eaten yesterday and today. What have you eaten in the past 2 days? What was the breakdown of the carbs? o Starch? _________________________ o Sweets? ________________________ o Vegetables? ______________________ o Fruits? _________________________ What was your total calorie intake per day? ____________________ What times did you eat?

Diabetes Reversal Resource Guide!

o Breakfast __________ o Lunch __________ o Dinner __________ How many meals or snacks do you typically have per day? ____________________

Looking at what you have put down in the provided slots. You will now see a picture of what you eat daily.     

Are you eating too many calories? Too many carbohydrates? Fats? Not enough fruits and vegetables? Too many processed meals?

Now lets focus on cutting those back and eating to promote a healthy diabetes management program. Remember that you have a greater risk of complications and other dangerous side effects if you do not adjust your diet. You have a much more important thing going on than just eating to satisfy your hunger . . . you are eating for a better, longer DIABETES-FREE life! Choose 20 grams of low glycemic index carbohydrates per day. For the most part, you want vegetables to make up most of the 20 grams. There is some room for fruit, too, but keep it to the varieties listed in the next section. Here is a detailed list of low-carb veggies that amount to 1 to 3 grams of CARBOHYDRATES for every serving (half-cup to cup):         

Lettuce greens Spinach Chard, collards, mustard greens, kale Cabbage Sauerkraut Broccoli Cauliflower Celery Avocado

Diabetes Reversal Resource Guide!

        

Asparagus Brussels sprouts Scallions Peppers Tomatoes Eggplant Green beans Artichoke hearts Cucumbers

  

Pickles (made with no added sugars) Carrots Onions

 

Fennel Snow peas

There are a few low-carb fruits that will work effectively in this jump-start phase, including raspberries, blackberries, and cranberries. A number of fruits that will be reintroduced in Phase 2 would be best eliminated for now, including apples, strawberries, blueberries, papaya, watermelon, cantaloupe, oranges, peaches, nectarines, apricots, and grapefruit. All of these fruits will likely be staples of your Reversal for a Lifetime eating plan, but until your blood sugar gets below 100 mg/dL, the smart strategy is to pass them up at the market. ** The two other macronutrients in all human diets, of course, are proteins and fats. Once you determine how to eat your vegetables and fruits in the 20-gram daily range, the next step is to eat proteins and fats to help you even out the blood sugars and fuel your body. Eat proteins and selected fats until you feel satisfied, but not stuffed or so full you go straight to the sofa. The proper portion of protein would be about the size of a deck of cards. It is important to remember that, depending on the protein you eat, your body may still convert it into glucose. Some types of seafood, such as shellfish, have a higher level of carbohydrates. While some people with Type 2 diabetes have made huge health strides while eating up to four eggs per meal or well-marbled steaks each night, The Diabetes Reversal Plan takes more of a measured approach. Sure, go ahead and eat beef, pork, and other meats; just be sure the meat source is pastured or grass-fed animals. If you cannot buy grass-fed meat year-round (although it is almost a staple at most farmers markets these days and you can likely convince your local stores to carry it because other customers always emerge), make efforts to freeze it. It is important enough to make the effort and pay more when necessary. This not only eliminates potential toxins associated with conventional meat practices, it also boosts your body with more omega-3 fats. Omega-3 fats are the healthy fats more often associated with

Diabetes Reversal Resource Guide!

fish and flax. When animals graze, they are consuming an omega-3 fat known as alphalinolenic acid, or LNA, that, like other omega-3s, is known to protect against heart disease and believed to reduce insulin resistance. So you can have your steak and heart health too. ** Remember to watch the amount and types of proteins you eat. Proteins take longer to convert into glucose than starches, but still will affect levels later. As always, do not eat proteins in excess, and be sure to eat the leanest meats available. There are plenty of other proteins in this jump-start phase: Free-range, organic poultry (do your homework to be sure your brand is not a wolfish corporation in the chicken coup); fatty or cold-water fish, such as salmon, sardines, mackerel, and anchovies; tofu; eggs (buy organic and with extra omega-3 from what chickens are usually fed); red kidney beans; and black soy beans. ** Healthy fats can greatly support your mission to get blood sugar levels below 100 mg/dL. Plus, they make your meals and recipes more tasty and satisfying. Along with the aforementioned omega-3 fats in fish and pastured meat, other go-to fats for the first phase of Diabetes Reversal are cold-pressed oils, including extra virgin olive oil, walnut oil, sesame oil, and avocado oil. It seems hard to limit your body’s carbohydrate intake to such a seemingly low amount, but there are foods out there that have little impact on glucose levels in the body. Below is a list of “free” foods recognized by the Diabetes Association of America. These foods are considered free because they have less than 20 calories, and 5 grams or less of carbohydrates: Drinks    

Bouillon or broth (fat free) Seltzer water Coffee or tea ** Diet soft drinks and teas

Sweet Substitutes***

Diabetes Reversal Resource Guide!

   

Sugar-free gum Sugar-free pancake syrup (1-2 tablespoons) Sugar-free gelatin Sugar-free jam or jelly (2 tablespoons)

Vegetables

        

Celery Cucumbers Peppers (hot, chile) Salad greens Cilantro Onions Radishes Sugar-free salsa Mustard greens

         

Condiments

Ginger root Vinegar (unsweetened) Catsup (1 tablespoon) Dill pickles (unsweetened) Horseradish Mustard Taco sauce (2 tablespoons) Sugar substitutes (calorie free) Hot sauce Salad dressing (low calorie, 2 tablespoons)

** Note about caffeine: Caffeine WILL affect blood sugar levels, so be cautious about the amount of caffeine you take in throughout the day. ***Note about sugar-free substitutes: These items are listed here only because they may be used occasionally to satisfy an individual’s craving. It is suggested to stay away from anything that says “sugar free.” In most cases, these types of foods are packed with carbohydrates. When shopping for low-sugar items, look at the carb content, not just the sugar content. You will also want to consider the warning about certain sugar substitutes below.

SUGAR SUBSTITUTES There are healthy alternatives to sugar. You can use chemical or artificial sugar substitutes, but these are not recommended. Those types of substitutes should be eliminated from your diet immediately. Here is a list of some of the potential dangers associated with common sugar substitutes such as Aspartame and Sucralose (also known under the brand name Splenda®): • • • • • • •

Weight gain Risk of cancer Irreversible cell damage Multiple Sclerosis Lupus Fibromyalgia and other central nervous disorders Skin rashes/flushing

Diabetes Reversal Resource Guide!

• • • • • • • •

Panic-like agitation Dizziness and numbness Diarrhea Muscle aches Headaches Intestinal cramping Bladder issues Stomach pain

Other countries and cultures have taught us a lot about controlling insulin naturally. For many years, diabetics in other countries have used products sweetened with polyalcohol sugars like sorbitol, xylitol (sweet fiber), malitol, and mannitol. These are natural sweeteners that do not trigger an insulin reaction. They have half the calories of sugar and are not digested by the small intestine. While most polyalcohol sugars have no side effects, sorbitol is a natural laxative and can cause diarrhea, irritable bowel syndrome, bloating, and flatulence. Stevia The herb stevia (Stevia rebaudiana) is one of the natural sweeteners out there. Known in South America as the “sweet herb,” stevia has been used for over 400 years without ill effect. Stevia is enormously popular in Japan, where it has been in use for more than 20 years, now rivaling Equal and Sweet’N Low. It is 200–300 times sweeter than sugar, so just a small portion of stevia will sweeten even a strong cup of tea. Sweet Fiber Sweet fiber is another natural sweetener. This natural sweetener speaks for itself. It is sweet fiber. It has a low glycemic index, and has fiber and prebiotics.

DIABETES SUPER-FOODS: COCONUT OIL, NUTS, WHITE/RED WINE VINEGAR Another good fat that might surprise you is fresh coconut and coconut oil. There is practically an underground movement to promote coconut oil as the missing link in reversing disease among diabetes patients and natural practitioners. Dr. Bruce Fife, a naturopathic physician who authored an intriguing book, The Healing Miracles of Coconut Oil, says anyone diagnosed with pre-diabetes or diabetes can consume coconut oil “without fear” and will not gain weight from its fat content, despite what most nutritionists would say about it.

Diabetes Reversal Resource Guide!

“Not only does coconut oil not contribute to diabetes,” Dr. Fife writes, “but it helps regulate blood sugar, thus lessening the effects of the disease. The Nauru people [of the South Pacific] consumed large amounts of coconut oil for generations without ever encountering diabetes. When they abandoned it for other foods and oils, the results were disastrous. “Coconut oil puts less of a demand on the enzyme production of the pancreas. This reduces the stress on the pancreas during mealtime when insulin is produced most heavily, thus allowing the organ to function more efficiently.” Dr. Fife also points out that the Journal of Indian Medical Association published a study about the sharp rise in Type 2 diabetes in India. The study indicated that abandoning traditional cooking oils, such as coconut oil, in favor of polyunsaturated vegetables oils has led to an unhealthy shift in the Asian country. Cold-pressed extra virgin coconut oil is typically a solid at room temperature. You can use it as cooking oil, or even to replace butter and margarine as a spread. The optimal amount of coconut oil per day for diabetes reversal is three to four tablespoons, but spread out over two to three meals or snack times. ** Some foods are what you might consider nature’s perfect combination of protein and fats, with little or no carbs. Tree nuts and peanuts are a great example. Nuts, in moderate servings (a medium handful—or about 10 to 12 almonds), can help reverse diabetes by bringing a nutrient-packed, one-two punch of protein and healthy fats. A big plus: Nuts are a perfect carry-with-you snack. If you have long believed nuts are fatty and unhealthy, wipe that from your mind and begin utilizing these plant powerhouses for reversing your diabetes. (Just keep that serving to the medium handful, or one ounce.)

Diabetes Reversal Resource Guide!

Research bears out this healthy appreciation for nuts. For instance, a 2002 Harvard University study showed that women who ate at least five ounces of peanuts and peanut butter per week reduced their risk of developing Type 2 diabetes by 21 percent more than women who rarely or never ate peanuts and peanut butter. What is more, the same study, conducted by the highly-regarded Frank Hu of Harvard’s School of Public Health, determined that women who regularly ate almonds, walnuts, pecans, pistachios, cashews, and other tree nuts cut their Type 2 risk 27 percent more compared to females who rarely, if ever, ate them. That is five delicious, crunchy handfuls of nuts per week to protect against diabetes—or any recurrence, after you reverse symptoms. How can you resist? Well, many Americans do! The U.S. Department of Agriculture reports that the typical American eats only a quarter-ounce of tree nuts and 2.5 ounces of peanuts (mostly peanut butter) per week. There is more: Hu and his Harvard associates anticipated that people would be stuck on the fat content of nuts, especially the potential to put on pounds. The study’s data came from an ongoing study of some 80,000 nurses over 16 years. What the researchers’ analysis revealed is that there was no correlation between nut consumption and weight gain, and—get this—that the women who ate more nuts weighed slightly less and had lower body mass index numbers on average. Just how nuts positively affect insulin resistance has not been discovered in the lab, but we do know nuts are high in fiber and magnesium. They also rate low on the glycemic index, which is a good thing, as we will learn in Phase 2: Re-Introducing Carbohydrates to Your Meals. Here is a list of some of the most beneficial nuts for pre-diabetes and Type 2, with carb counts per serving size (two tablespoons). This will help you determine how to fit them into your meals and snacks in the first phase: Diabetes Reversal Resource Guide!

(Type of nut- Grams of carbs)      

Almonds — 1.4 grams Cashews — 5 g Coconut — 0.7 g Hazelnuts —1.2 g Macadamia nuts — 0.9 g Peanut butter — 4.3 g

    

Peanuts — 1.8 g Pecans — 0.6 g Pine nuts — 1.7 g Pistachios — 3.1 g Walnuts — 1.1 g

A few quick notes about nuts: Eat them raw for the optimal diabetes reversal. Dryroasted would be the next best option. The dry-roasting process is superior to oilroasting, which introduces the possibility of partially hydrogenated oils or trans fat. Some natural health doctors and researchers have come to believe that trans fat might be a major contributor to the diabetes epidemic in this country. Speaking of trans fat, do not buy peanut butter with partially hydrogenated oil listed as an ingredient. Natural peanut butters are available in most stores, and are very tasty. Be sure to buy a brand that does not add sugar to the peanuts, or you can mark peanut butter off The Diabetes Reversal list. You will find added sugar in most standard, storebought brands. Organic or raw peanut butters are the best options. You can usually recognize those types by the layer of oil at the top. Another super-food for The Diabetes Reversal Plan is white- or red-wine vinegar with acetic acid as its primary ingredient. Acetic acid can actually lower blood sugar, in contrast to proteins, fats or fibers, which are more neutralizing by not raising those blood sugar levels. Cider vinegar is less acidic, and thereby less of a candidate for lowering blood glucose. The same goes for balsamic or rice vinegars. Researchers have found that pure lemon or lime juice has similar positive and therapeutic acidity. Plus, a small amount—say, the amount of vinegar or lemon juice you would add to a vinaigrette salad dressing—produces a glucose-lowering outcome.

JUMP-START YOUR REVERSAL: WHAT TO ELIMINATE This list is on the long side and might seem severe at first glance. But, honestly, your biggest challenge is likely to be eliminating flour-based foods such as crackers, cookies, Diabetes Reversal Resource Guide!

breads, cereals, pasta, and rice in the early weeks. Please remember the goal: To get your blood sugar under 100 mg/dL, get you off of medications, and to implement positive, healthy changes to keep you on the right road toward long-term health. The carbohydrate requirement for Phase One is 20 grams or less of carbohydrates per day. Keep in mind that the amount of carbs can double or triple in Phase Two, if your body can handle it without your blood sugar rising. (And if your blood sugar rises, you will know exactly what is causing the problem and part of the solution for keeping off of medications.) Let me give you some straight talk on a couple of matters. When someone is newly diagnosed with Type 2 diabetes the American Diabetes Association’s official stance, based on a 2006 position paper, is to immediately put that person on metformin, an oral prescription drug that slows the body’s production of glucose. Metformin sales in the U.S. alone total more than $1 billion annually. There is a disconnect between trying to control your blood sugar with food first and immediately putting someone on drugs that will “solve” the symptom, but not the underlying problem. You owe it to yourself or your loved one with diabetes to fully accept the list of eliminated foods below without lament. Many of them will return in Phases Two or Three, and it is virtually guaranteed that you will realize how much better you feel without regularly eating most processed foods. One more straight talk insight: A University of Pennsylvania study took up the topic of what diets doctors are most likely to recommend to patients: a low-fat diet or a low-carb diet. It is no secret that low-carb diets are not widely admired, at least for the record, in the medical profession. So the doctors in the study reported that they recommend a lowfat diet to, on average, seven out of every 10 patients. Yet for themselves, most of the doctors chose a low-carb diet! What does that tell you? Right, got it. Now let’s look at the foods that need to be eliminated in Phase One:  

Vegetable oils Omega-6 fats common in conventional meat and dairy products

Diabetes Reversal Resource Guide!

   

Most wheat-based products Bread crumbs and croutons Cornbread Beets 36

           

Corn Peas Potatoes (yes, all forms) Chips (yes, all types) Pretzels Popcorn Cereal, hot or cold Grits Canned soups Okra Beans (except red kidney and black soy) Tortillas (except low-carb versions)

             

Milk Yogurt Barley Bananas Cherries Pears Grapes Figs Prunes Dried fruit Pineapple Loganberries Pomegranates Tangerines

There are some foods that you need to eliminate during Phase One because of the way the food is heated and prepared. ”Glycation” is emerging as an important concept for anyone with pre-diabetes or Type 2, or concerned about family history related to diabetes. In scientific terms, glycation is the result of a sugar molecule, such as glucose or fructose (the two sugars in table sugar), bonding to a protein or lipid without any control by an enzyme. Enzymes normally work to bond sugars to protein or lipid molecules in a controlled and only-when-needed fashion. Since glycation does not utilize enzymes, it is a maverick process in the body. The end products of glycation are known as “Advanced Glycation End-products,” or AGEs. There are good AGEs and bad AGEs (similar to the concept of “good” and “bad” cholesterol). Glycation is disruptive to the cell function and, if a body of 21st century research is any indication, a key component in elevating blood sugars and insulin resistance. It also appears to cause inflammation in cells, which can become chronic with continued consumption of glycated foods. Though there was some controversy over whether glycation was underestimated in previous studies due to lab methodology, it is not debated that glycation is potentially damaging effect for diabetes patients. So here are foods you want to eliminate during the jump-start Phase One and might be hesitant to re-introduce in Phase Two without knowing just what researchers might turn up about AGEs over the next decade. At the least, moderate consumption of these foods

Diabetes Reversal Resource Guide!

would be a wise lifelong strategy for any of us—especially since AGEs are associated with cancer, as well. For now, eliminate these foods (and read the section on heat and cooking that immediately follows):            

Barbecued meats and poultry Fried, broiled, and oven-roasted meat and poultry Doughnuts Cake Dark-colored sodas, including diet sodas Mayonnaise Cream cheese Whole-fat dairy products Butter Frozen meals that have been cooked with high heat (see below) Frozen breakfast foods Conventionally processed cold cuts

Do not despair about more foods you cannot eat. Let’s get your blood sugar level below 100 mg/dL, then you can decide in the re-introduction Phase Two if you can handle certain treats, like an organic turkey burger on the grill, or a slice of birthday cake at the office. You want to reach the Land of Stable Blood Sugar, and there is no need to end up on Depravity Island instead. Here is one more thing to think about as you review the high-AGE list. Food companies have been adding AGE to their products—mostly as flavorings or colorings—for about 50 years. It makes the food taste and look better, even if, in many ways, it is not whole food or nutritious foods. It is time to break the cycle of maverick AGE in the body. Then you can be the gatekeeper of what gets back in.

Heating and Cooking Your Foods How you cook foods rich in protein and fat--especially meats, chicken, and eggs—can greatly affect the AGE content. For optimal diabetes reversal, slow-cook your foods at low temperatures at 250 degrees F or less: poaching, steaming, stewing, braising, boiling, or slow-cooker cooking. If you broil, fry, grill, barbecue, or roast at temperatures higher than 25o degrees F, it will introduce somewhere between three and 10 times more AGE.

Diabetes Reversal Resource Guide!

Some examples: A portion of beef stewed for one hour has 22 units of AGE compared to 60 for beef broiled for 15 minutes. If you embrace the notion of oven-fried chicken as healthier than fried chicken, well, the AGE content is almost exactly the same, both about 60 units, Chicken in a slow cooker will have around 20 units. How about this one? A boiled egg has one-hundredth the AGE of a fried egg. And tofu goes from eight units rawâ&#x20AC;&#x201D;very reasonableâ&#x20AC;&#x201D;to 40-plus when broiled. Using coconut oil or mashed avocado in place of butter will reduce AGEs to, at most, one-third the measure of butter. AGE will even come into play when you re-introduce some favorite carbs in Phase Two. Eating puffed rice cereal will stir up 120 times more AGE than munching on puffed wheat cereal instead. Raw fruits and vegetables are naturally low in AGE. But of course we do like to cook our vegetables. Grilled corn on the cob, a summertime staple, is significantly higher in AGE than if you steam the cobs. It is not just the food, but how you choose to cook it (or even if you cook it at all). If you reflect on it for a moment, glycation could well explain the reason there is ongoing controversy over which diet is best for anyone with a diabetes or pre-diabetes diagnosis. Most of the discussion is focused on the glucose levels in food itself and not how it is prepared. Two people could be on the same eating plan, but one uses high-heat cooking and the other does not. The first person may still take some medication to control blood sugar, while the second person is drug-free. The doctor of both patients may just assume that Patient One is older or heavier, or just less lucky, than Patient Two; nobody talks about how the food is cooked. To that end, vegan diets (no meat or dairy) have fared well in diabetes lifestyle studies when compared with the American Diabetic Association diet. The American Diabetic Association diet stresses low saturated fats, but adds no recommendations on whether meat and poultry should be roasted or slow-cooked. There is no doubt that vegan diets feature plenty of whole plants foods, but it is often overlooked that the diets also requires much less high-heat cooking.

Diabetes Reversal Resource Guide!

There is a related trend out there on the horizon: Some raw food enthusiasts are starting to include raw animal foods in their own diets, such as raw eggs and meat. The reasoning is that animals eat their meats in its natural raw state and that humans may benefit from the same nutritional logic. While it might be unappetizing or unsafe, depending on the source of raw eggs or raw meat, there is no arguing that glycation and AGE are monumentally reduced in this trend. There are foods that you will want to include in your diet. Fish and other seafood (provided it is not breaded or fried) and nuts are particularly good foods for steering clear of unwanted AGE reactions in the body. When you reach Phase Two: Reintroducing Your Favorite Foods, then low-fat dairy foods and whole grains will also be welcome additions for meals that do not promote AGE. One insight about The Diabetes Reversal eating in all three phases: Do not go more than three to four hours without food during waking hours. If you wait until you are noticeably hungry, you will tend to overeat, which overloads the pancreas. In fact, there are some researchers and practitioners who believe simply eating less food than normal at meal times (especially dinner) will reduce blood sugar levels.

EXAMPLE PHASE ONE MEAL PLAN Breakfast — Vegetable Omelet (Total net carbs — 4 g)       

3 eggs (or egg substitutes) 1 oz fat free cheese 1 Tbsp fresh parsley 1 Tbsp fresh basil Pinch salt and pepper 1 Tbsp coconut oil (or olive oil) 2 slices Canadian Bacon

Coffee or tea 1. Coat large skillet (preferably nonstick) with cooking coconut oil (or olive oil) and place over medium heat. 2. In a bowl, mix together eggs and herbs, and season with salt and pepper. Pour egg mixture in skillet. Cover pan and cook over low heat until eggs are cooked and puffy, 4-6 minutes.

Diabetes Reversal Resource Guide!

Lunch – Salad (Total net carbs — 7 g)           

2 cups lettuce (iceberg) 2 tomato slices 3 slices cucumber 1 scallion Sliced chicken breast Low fat cheese (optional) 1 1/2 Tbsp olive oil 1 1/2 tsp vinegar (red or white) 1/2 pinch parsley Pinch dill weed Salt and pepper

1. Slice small tomato into 6 slices, a medium cucumber into 10 equal slices, and dice scallion. Add ingredients together in bowl. 2. To make dressing, mix olive oil, vinegar, and spices in a small mixing bowl. 3. Drizzle over salad mixture. Dinner — Stuffed Chicken Breast (Total net carbs — 9g)  1 skinless boneless chicken breast halves  1 oz crumbled feta cheese with peppercorn, garlic and herbs  1/4 cup roasted red sweet peppers  1 tablespoon olive oil  1/4 cup chicken broth  1 cup broccoli  1. Drain and cut the red sweet peppers into strips. 2. Place chicken breast between two pieces of plastic wrap. Pound lightly with the flat side of a meat mallet to 1/4 inch thick. Sprinkle chicken breast with feta cheese. 3. Place sweet pepper strips in center of chicken breast. Fold over filling and roll up each chicken breast halves and secure with wooden toothpicks. 4. In a medium, non-stick skillet cook chicken in hot oil over medium heat for about 5 minutes, turning over to brown evenly. 5. Add chicken broth to skillet and bring to boiling. Reduce heat, simmer and cover for about 8 minutes until done. 6. To serve, spoon juices over stuffed chicken breast.

Total net carbs for the day — 20g Diabetes Reversal Resource Guide!

**This is a suggested meal plan. If you find yourself hungry during the day, you may add extra lean meats into the plan, or as a snack. You may assume that most proteins are free of carbohydrates (fish, chicken and other lean meats). To learn what carbohydrate counts are in a variety of foods, check out: www.carbs-information.com/carbs-in-food.htmThis will help you plan your meals for Phase One, Phase Two, and many years to come.

Diabetes Reversal Resource Guide!

PHASE TWO: RE-INTRODUCING YOUR FAVORITE CARB FOODS Time frame: Two weeks to four months What you eat: Gradually increase your daily grams of carbohydrates from 20 to 40 to 60, then more if your blood sugars remain under 100 mg/dL. Goal: The jump-start first phase of this eating plan was all about getting your blood glucose level under 100 mg/dL and under your control. Phase Two aims to maintain that under-100 glucose success, if not move it all the way down to the optimal range of 70 to 85 mg/dL. But Phase Two also looks to make eating less rigorous, especially in terms of counting carbs. The first step of this phase is to expand your daily intake of carbohydrates to 40 grams, or double Phase One. You will want to add those grams slowly and sensibly to make sure your blood sugar level can handle the extra carb load. Feel free to add back fruits and vegetables you were discouraged from eating in Phase One, plus low-fat dairy (unsweetened yogurt is highly recommended) and whole grains. You will find that 40 grams of carbs per day is still not quite enough for a turkey sandwich on whole-wheat, or spaghetti marinara. But do your body the high service of making sure your blood sugar stays under 100 mg/dL, while first stabilizing at 40 grams, then moving up to 60 grams. The 60-gram mark, with good planning, will allow you to add back some of your favorite carbs. Just do not pull away from the leafy greens and other vegetable servings you have faithfully included in your Diabetes Reversal eating plan to date with great success. It might be that your blood sugar level can even handle 80 or 100 grams daily without going above 100, especially if you are choosing a moderate-carb food with a nutritional upside, such as steamed brown rice. You might recall that 70 to 85 mg/dL is considered

Diabetes Reversal Resource Guide!

optimal by natural health practitioners, so it is your personal call to decide if you want to restrict carbs and get below 85, or loosen the reins a bit yet stay comfortably under 100. As you add back your favorite carbs, you will want to become familiar with the Glycemic Index (GI). It is an excellent tool for adding carbs back to your dietâ&#x20AC;&#x201D;particularly because the GI connects the carbohydrate eaten to how fast the body processes it as glucose. In short, glucose has a value of 100, and University of Sydney (Australia) researcher Jennie Brand-Miller has pioneered the compilation of 750 predominantly carbohydrate foods rated for glycemic capability. Foods on the higher end of the index are to be avoided by anyone with diabetes. Some values are likely to surprise you, such as a baked potato at 125, or dates at 103; while others, like all fruits and veggies (with the exception of watermelon and potatoes), are foods you would likely expect at the lowglycemic end. Milk is low-glycemic, while orange juice and whole wheat bread are medium range, and corn flakes and some white rice varieties are close to 100. If case you were wondering, many pastas are in the medium category. Low GI foods will release glucose more slowly and consistently to the bloodstream, which is a health positive for all of us, but stands particularly critical among individuals with diabetes or pre-diabetes. The glycemic index is recommended as a tool, but not the end-all concept for Diabetes Reversal eating. In part, that is because few of us eat meals of only one, or even two, foods. We mix our carbs with proteins and fats, which is actually almost always a sound idea. We mix high GI carbs with medium- and low-glycemic carbs. The amount and type of starch in the carb will affect how fast or slow the glucose makes it to the bloodstream. Adding vinegar, one of The Diabetes Reversal superfoods, will lower the GI value of any meal. So it can be too simplistic to go strictly by glycemic index values. Here is an example of how you can use the GI a bit too faithfully. Baked potatoes are high GI, no doubt. But research shows boiled potatoes rate highest on the satiety index that helps people feel full and not overeat. Another study indicates that refrigerating your boiled potatoes, tossed with a vinegar-based dressing, can dramatically lower how fast glucose from potatoes enters the bloodstream. It goes back to how the food is Diabetes Reversal Resource Guide!

prepared. And to top it off, the same crop of potatoes can yield different GI values depending on in what part of the field/soil the plant was grown. With that said, the GI is worth your study time. Writer and diabetes advocate David Mendosa supplies the most comprehensive GI list online at www.mendosa.com, plus a virtual ton of valuable info on diabetes. Brand-Miller has authored several books, of which one would be a worthwhile investment. The glycemic index can keep you going in the right direction after you have reversed course with the restricted-carb regimen in Phase One. Brand-Miller offers these tips for anyone on The Diabetes Reversal Plan transitioning back to more carb foods (but by no means overload):       

Use breakfast cereals based on oats, barley and bran Use breads with whole grains, stone-ground flour, or sourdough (which has a starter that acts similar to white wine vinegar) Reduce the amount of hot potatoes you eat Enjoy all other types of fruit and vegetables Use Basmati or Doongara rice Enjoy moderate amounts of pasta and noodles, treating them as side dishes, accompaniments or small courses (which, come to think of it, is how pasta is served in Italy) Eat plenty of salad vegetables with a vinaigrette dressing

As for firing up your BBQ grill again, you can certainly think about cooking with high heat on occasion. That is “occasional,” as opposed to “daily” or “most days.” This plan is about Reversal, not captivity. But you can also put your chicken, beef or veggie kabobs on aluminum foil and effectively steam them without AGE concerns. Just be aware that when we eat foods that create the AGE reaction, about 70 percent of the “glycotoxins” will be absorbed by the digestive tract and eliminated through solid waste. About a third of the remaining 30 percent will eventually be eliminated through urine; but roughly 20 percent overall will find their way into cells and do damage. One concern is that AME might remain in cells for relatively long periods. On top of all that, it appears people with heightened insulin resistance are much more likely to be physiologically reactive to glycation through high-heat cooking. Diabetes Reversal Resource Guide!

It is important to note that marinating your meat or chicken can delay glycation effects of both cooking the meat and entering your bloodstream. A simple herb marinade with vinegar or lemon juice is enough to hold off some of the AGE. So when you decide it is time for a BBQ party, get a marinade recipe you can use as part of the preparations. Another idea: If you love stir-fry dishes, use a deep skillet and substitute enough water to cover your stir-fry ingredients rather than using oil at high heat. Boil the stir-fry ingredients until tender and cooked through, usually somewhere between five to 10 minutes. You might dice or cube your ingredients for more even cooking. Finish your stir-fry by adding minced garlic and onions to taste, then boiling until half the water has boiled off. At this point, add chili paste or Worcestershire sauce, and maybe some bok choy or shredded cabbage. Simmer until bok choy/cabbage is soft, squeeze in some lemon juice, and enjoy with no fretting about AGE. If you or your loved one have been diagnosed with pre-diabetes or Type 2, letâ&#x20AC;&#x2122;s agree that returning to a daily diet that features upwards of 300 grams of carbohydrates, lots of processed and fasts foods (the latter is open-season for AGE), and little concern about cooking methods is the sort of reversal we are NOT looking for in this plan.

Diabetes Reversal Resource Guide!

PHASE THREE: DIABETES REVERSAL EATING FOR LIFE **Note For Type 1 Diabetics: Now that you have read through Phase One and Phase Two, letâ&#x20AC;&#x2122;s get going on your long-term diabetes management program. Time frame: The rest of your healthy life What you eat: Foods that allow you to stay off all medication, if possible, or greatly reduce your bodyâ&#x20AC;&#x2122;s need for Type 2 diabetes drugs: Toxin-free proteins cooked at low heat; healthy, good fats; carbohydrates such as produce, whole grains and beans; nuts; white/red wine vinegar; and coconut oil as butter substitute. Focus your meal planning around the diabetes food plate. Remember when we talked about this earlier? Here is the site: http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/ **It may also be time to see a dietitian to discuss a long-term healthy eating program. Goal: Find your own delicious and healthy way with food using the key things you learned about preparing meals and choosing snacks in the jump-start and re-intro portions of this eating plan. It will not be uncommon for many Reversal participants to buy a slow cooker, or not flinch at including a spinach salad tossed with avocado oil and white wine vinegar as part of a hard-boiled egg breakfast. Some will make their own versions of low-carb, slow-cooked chili or remember a tasty beef stew or chicken soup from their childhoods, then make it. Poached salmon with diabetes-fighting herbs, perhaps topped with crumbled pistachios toasted at low heat, is bound to be a dinner favorite. A can of sardines becomes a regular snack, as does a handful of nuts. People get well versed on the best whey protein powders for low-carb smoothie pick-me-up (water and ice work well here). Diabetes Reversal Resource Guide!

As you move through this eating plan, feel free to drop us an email at: support@bartonpublishing.com to share your own Diabetes Reversal recipes and meal/ snack strategies. The idea is to find eating habits that maintain your blood sugar in the normal to optimal range, plus keep you happy enough to keep at it for life—a life you can lead with little or no Type 2 medications. You worked hard in Phase One to get your blood sugar under control and in Phase Two to be aware of just how many carbs you were consuming, and which ones affected your insulin sensitivity the most. Now it is time to realize you do not have to be perfect. as much as aware of how the food you eat will directly impact how you feel. That holds true for any of us, but is even more of a direct bio-emotional hit for anyone diagnosed with pre-diabetes or diabetes. Consider two recent studies. One 2008 study conducted at Harvard found that Type Two diabetes is associated with a faster rate of mental decline and dementia in older adults when compared to people growing older without a diabetes diagnosis. One possible explanation is that chronically high and unnecessary production of insulin will lead to higher levels of amyloid-beta protein. This substance is known to form plaques in the brain, which are evident when Alzheimer’s patients undergo scans. A second study published in mid-2008 connected a single high-fat meal (danish pastry with added whipped cream, cheese, whole-fat yogurt) with a cognitive decline in older adults immediately following the meal, in contrast to a control group that consumed only water. The researchers did find that taking a dose of vitamins C and E offset a significant portion of the decline.

WHERE TO TAKE THESE RESULTS FOR THE DIABETES REVERSAL PLAN? First, you can see that not addressing your blood sugar levels could be greatly affecting the way you think and move through life. Second, if a single meal can cause your brain to waver, then you might do well to pick your spots for a splurge meal and greatly reduce the number of “spots” you think are appropriate. Third, it is clear that right eating alone

Diabetes Reversal Resource Guide!

is not enough to keep your blood sugar normal to optimalâ&#x20AC;&#x201D;even if you are aware of your body far more than when you first purchased this report. Dietary supplements and exercise can clearly come to the rescue and support of your eating plan. In the next section we will discuss a very important aspect of insulin control, and a very powerful tool that you can use to keep your blood sugar levels steady and MOST IMPORTANTLY in the normal range all day long! The section after next explains what supplements you need for lower blood sugar counts and higher brain capability, among other happy outcomes.

Diabetes Reversal Resource Guide!

WHAT YOU CAN DO: EXERCISE AND PHYSICAL ACTIVITY Research shows regular exercise can make a significant positive impact on reversing diabetes. You will feel more energetic and more in control of your life by adding physical activity. Any exercise is better than being sedentary, but The Diabetes Reversal plan offers a specific approach to most effectively target blood sugar control and, get this, spending less time on exercise. It starts with increasing physical activity, especially if you are sedentary (be honest about it). If you can, add a 10-minute walk to your day. Then go to 15 minutes. Next, walk more briskly for 15 minutes. Try for most days of the week. After two weeks, see if you can go faster. Maybe even jog or run if that does not put you in any jeopardy. After one month, you are likely ready for the key step in developing an exercise program for Diabetes Reversal. Of course, be sure to consult your health practitioner if you have any medical conditions or concerns. Here is the key factor: Add some intensity to your workout. There is a workout system called Tabata (named after a Japanese exercise scientist) that is fast gaining a foothold with savvy exercisers. It sounds almost too easy, because it requires just 12 minutes per workout: ď&#x201A;§

Four minutes of warming up. Follow that a calisthenics routine that gets you into a light sweat and a bit heightened heart rate. Some ideas: Jumping jacks (or

Diabetes Reversal Resource Guide!

same without the leg jumping), arm circles, trunk rotations, knee hugs (raise one knee at a time while standing), toe touches and similar movements to feel warm. If it sounds like PE class, that is about right. 

Here is the gist of the workout, which lasts four minutes: Divide your session into eight 30-second segments. For each segment, go fairly hard for 20 seconds, then taper off but keep moving for 10 seconds. Repeat this “20-hard, 10-resting but moving” cycle for seven more segments. That’s it.

Some notes: You can do Tabata with any cardio activity, from walking to recumbent bikes to swimming. The important step is to go hard for those 20 seconds (you want to be slightly out of breath) and keep moving during the 10 seconds of “active rest.” Your rest pace should allow you to still go hard on the next segment. The 20-second portion is at high intensity, but not so high that you cannot complete the eight segments. This approach will require some personal adjustment on your part. Do not go too hard too soon. The idea is to develop a workout that brings results in terms of your blood sugar levels. Better to be gradual about it (say, by still feeling like you could do more at the end of the eight 30-second segments) and figure out the best pace for you over several workouts, or even a few weeks. The final four minutes of your Tabata workout is a cool down that can be more stretching and calisthenics or a paced walk/run/cycle/swim that is slow enough to allow conversation, but still feels like you are exercising. It is a matter of perceived effort on your part. As you become more fit, this cool down might be at a faster pace, but should still allow the body to recover. You will get the best results if you perform a Tabata workout three times per week, though even one time a week will make a significant difference. If you do just one Tabata workout, still find time to do some regular walking/running/cycling/swimming. You might also want to consider adding some weight training to your weekly exercise. Research in major diabetes and sports medicine journals shows that using even light barbells twice weekly can improve blood sugar control and increase muscle mass. There is an old adage that the “best exercise program is one you do.” That does not change in The Diabetes Reversal Plan. But you will be most satisfied if the exercise you Diabetes Reversal Resource Guide!

do (again, you can walk, swim, run, cycle, use a cardio machine, row a boat, anything cardiovascular or aerobic) features higher intensity and not simply steady-state activity. Once you connect exercise intensity with better control of blood sugar, you will be convinced—and motivated to keep it going.

Results? You bet! You will notice the effects of exercise the first day. It will not come with added strength or stamina, or even feeling lighter. IT WILL help normalize your blood sugar levels and last for most of the day! Any amount of exercise will have great benefits to your health. It will help:     

Reduce insulin resistance. Ward off diabetes complications. Weight loss. You to look and feel better. Maintain a steady blood sugar level for life.

Diabetes Reversal Resource Guide!

RESEARCH NOTES The Diabetes Reversal Plan is based on numerous interviews, research studies and anecdotal experiences—all of which point to success in controlling and reversing the disease. A number of research studies are identified in the text. Here are some research notes and citations for further study related to supplements and natural remedies presented in this report:

CARBOHYDRATE COUNTING AND DIET RESOURCES Food Exchange List http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/fd_exch.htm Carbohydrate Count In Food http://www.carbs-information.com/carbs-in-food.htm Plate Method http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/ DLife – For Your Diabetes Life! http://www.dlife.com

BARTON PUBLISHING’S NATURAL HEALTH RESOURCES Barton Publishing has also created a Barton Natural Health Blog site dedicated to preserving and supporting Holistic and Alternative healthy living. Take a moment and check it out, but don’t forget to sign up and join in healthy discussions for life! http://www.BartonPublishing.com/blog

More Barton Publishing Remedy Reports http://www.RefluxRemedy.com - Acid Reflux Disease http://www.BloodPressureNormalized.com - High Blood Pressure Diabetes Reversal Resource Guide!

http://www.CureYourGout.com - Gout http://www.KidneyStoneNaturalTreatment.com - Kidney Stones http://www.UTIReport.com - Urinary Tract Infections http://www.GallstoneRemedy.com - Gallstones http://www.www-GravesDisease.com - Graves' Disease http://www.CholesterolSecrets.com - High Cholesterol http://www.YeastInfectionRelief.com - Yeast Infection http://www.NaturallyStiff.com - E. D. http://www.www-Thyroid.com - Hypothyroidism http://www.www-Arthritis.com - Arthritis http://www.TakeMyBadBreathaway.com - Bad Breath http://www.HerpesReliefGuide.com - Herpes http://www.JoyEquation.com - Depression http://www.HairGrowthRemedy.com - Female Hair Loss http://www.AllergyRemedyReport.com - Allergies / Asthma http://www.LymeDiseaseCure.com - Lyme Disease http://www.ScabiesRelief.com - Scabies

REFERENCE Check out the comprehensive site maintained by the Linus Pauling Institute at Oregon State University at: http://lpi.oregonstate.edu/infocenter/minerals/chromium/ ALPHA-LIPOIC ACID Zeigler et al. “Treatment with Alpha-Lipoic Acid Improves Symptomatic Peripheral Neuropathy”. Diabetes Care. 2006. 29: 2365-2370.) CHROMIUM Kleefstra N, Houweling ST, Jansman FG, Groenier KH, Gans RO, Meyboom-de Jong B, Bakker SJ, Bilo HJ. Chromium treatment has no effect in patients with poorly controlled, insulin-treated type 2 diabetes in an obese Western population: a randomized, double-blind, placebo-controlled trial. Diabetes Care. 29.3 (2006): 521-525. Martin J, Wang ZQ, Zhang XH, Wachtel D, Volaufova J, Matthews DE, Cefalu WT. Chromium picolinate supplementation attenuates body weight gain and increases insulin sensitivity in subjects with type 2 diabetes. Diabetes Care. 29.8 (2006): 1826-1832.

Diabetes Reversal Resource Guide!

CINNAMON Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 26.12 (2003): 3215-3218. COCONUT OIL Sircar, S. and Kansra, U. 1998. “Choice of cooking oils - myths and realities.” J. Indian Med. Assoc. 96(10):304. GINKGO BILOBA Kudolo GB, Wang W, Elrod R, Barrientos J, Haase A, Blodgett J. Short-term ingestion of Ginkgo biloba extract does not alter whole body insulin sensitivity in non-diabetic, pre-diabetic or type 2 diabetic subjects--a randomized double-blind placebo-controlled crossover study. Clin Nutr. 25.1 (2006): 123-134. GLYCATION Stadler RH, Blank I, Varga N, Robert F, Hau J, Guy PA, Robert MC, Riediker S. "Acrylamide from Maillard reaction products." Nature 2002;419:449-50. Vlassara, Helen, "Advanced Glycation in Health and Disease: Role of the Modern Environment", Annals of the New York Academy of Science, 1043: 452–460 (2005). doi: 10.1196/annals.1333.051. Melpomeni Peppa, et al, "Glucose, Advanced Glycation End Products, and Diabetes Complications: What Is New and What Works", Clinical Diabetes • Volume 21, Number 4, 2003. MAGNESIUM Rodriguez-Moran M, Guerrero-Romero F. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care. 26.4 (2003): 1147-1152. VINEGAR Liljeberg H, Bjorck I. “Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar.” Eur J Clin Nutr. 1998 May;52 (5):368-71. Liljeberg HG, Lonner CH, Bjorck IM. “Sourdough fermentation or addition of organic acids or corresponding salts to bread improves nutritional properties of starch in healthy humans.” J Nutr. 1995 Jun;125(6):1503-11. Brighenti F, Castellani G, Benini L, Casiraghi MC, Leopardi E, Crovetti R, Testolin G. “Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects.” Eur J Clin Nutr. 1995 Apr;49(4):242-7. Diabetes Reversal Resource Guide!

ZINC Al-Maroof RA, Al-Sharbatti SS. Serum zinc levels in diabetic patients and effect of zinc supplementation on glycemic control of type 2 diabetics. Saudi Med J.27.3 (2006): 344-350.

Diabetes Reversal Resource Guide!