Balance Blood Sugar & Reverse Diabetes Naturally
Balance Blood Sugar & Reverse Diabetes Naturally (part 2). ► Read part 1
Conventional methods for managing diabetes usually consists following a diet high in grains, fructose and omega-6 vegetable oils (the very items that lead to diabetes), low in protein, minimal healthy fats, and low fat and non-fat items, along with prescription medications such as metformin to manage diabetes, blood sugar and insulin. These drugs come with a laundry list of side effects including headaches, dizziness, sinus infections, B12 and folate deficiencies, stroke, kidney disease, heart disease, loss of limbs and eyesight.
Type 2 diabetes is a diet and lifestyle disease. The good news is that blood sugar imbalances and diabetes can be managed, are 100% preventable, and often reversible through a combination of healthier choices and lifestyle changes that start with what you choose (yes, choose) to eat.
Balance Blood Sugar & Reverse Diabetes Naturally
Diet/Nutrition
★ Follow the PVFC method found in Fat Loss Revolution as a simple reminder help you remember how to prioritize your food options when planning your meals and what to include on your plate.
- P = Clean source of protein
- V = Veggies, veggies, more veggies and leafy greens (1/2 to 2/3 of your plate)
- F = Fat
- C = Carbs (optional) qunioa, amaranth, buckwheat, sweet potato, yam, parsnips, beans and legumes for those who are not lectin-resistant
Eat a protein-rich breakfast. Meals and snacks should consist of nutrient-dense, real food.
- Real food is NOT injected with hormones, antibiotics, synthetic growth hormones and GE ingredients.
- Real food has NOT been sprayed with poisonous pesticides and Roundup ready glyphosate.
- Real food is NOT found at a drive up window or in a box.
- Real food does NOT have a long list of ingredients.
- Real food does NOT come from a factory farm.
- Real food does NOT contain chemicals, dyes & colorings, GM soybean, corn and canola oil, artificial sweeteners, GMOs, trans fats, preservatives, HFCS and toxic ingredients.
Include an abundance of fibrous non-starchy veggies and leafy greens, clean protein and healthy fats. Legumes and beans may also be included for those who are not lectin-resistant. An article published in the Nutrition Journal concluded that a low-carb, high-protein diet is far superior to a low fat diet to reduce insulin levels and improve insulin sensitivity.
★ Avoid fructose, refined and processed carbohydrates, gluten, wheat and all grains. Especially important for those who are insulin resistant, pre-diabetic or diabetic: Eliminate all soda including diet soda, pasteurized dairy products, sugar, fruit juices, high-sugar fruits, starchy vegetables, HFCS, hydrogenated fats, omega-6 vegetable oils, grains, wheat, gluten, alcohol and tobacco.
★ Eliminate all boxed, canned, microwavable foods, fake foods and fast foods. Consuming fast food 2 or more times a week results on average, in an extra weight gain of 10 pounds and doubles the risk of prediabetes.
★ Hydrate, Hydrate, Hydrate! Drink a minimum of half your body weight in ounces of water every day. Stay away from plastic bottles due to BPA exposure, which has been linked to an increased risk of type 2 diabetes, estrogen-dominance and cancer.
★ Enjoy green tea, white tea, yerba mate and organic coffee. Stop drinking ALL soda, including diet soda. Consumption of soda and other sugar-sweetened beverages are associated with an increased risk of metabolic syndrome, obesity and diabetes. Just one sweetened drink a day raises risk of diabetes by 25 percent!
★ Coffee can lower risk of developing type 2 diabetes by 30 percent! Just be sure to eat breakfast before sipping on your cup of joe. Research in the American Journal of Clinical Nutrition reported that the components responsible for this protection include magnesium, phenolic compounds, and quinides that have been shown to improve insulin sensitivity. Other compounds in coffee have antioxidant and anticarcinogenic properties.
★ Fruits: Diabetics and those with elevated blood sugar benefit greatly when they limit consumption of high-sugar fruits. Best fruit choices for those with insulin resistance and diabetes include tomatoes, berries, organic apples, avocados, grapefruit, lemons and limes. Blueberry and apple lovers have a 23% lower risk of developing diabetes. If you’re pre-diabetic or diabetic, limit fruit intake to only one serving daily.
★ Spice it up! Turmeric and cinnamon control post-meal insulin spikes and reduce the glycemic load of a meal. One study found that a quarter teaspoon of cinnamon daily lowered blood sugar, cholesterol and triglyceride levels in those with type 2 diabetes.
★ Keep these helpful tips in mind when grocery shopping.
★ If you wish to use a sweetener, sparingly sweeten with stevia instead of artificial sweeteners or sugar. Stevia will not elevate blood sugars and has zero calories. Avoid all artificial sweeteners and any product with NutraSweet, sucralose or Aspartame. Especially avoid any product with high-fructose corn syrup and agave syrup, both which create an aggressive insulin response and increased visceral fat.
★ Before meals: Mix 2 TBS. of apple cider vinegar in a small amount of water with a pinch of cinnamon. Or, the juice from a fresh lemon or lime (flavonoids) in water with a pinch of Celtic sea salt, sprinkle of cinnamon and a sprinkle of cayenne pepper. Drink right before eating to reduce the insulin index of the meal and aid digestion.
Lifestyle
★ Get to bed by 10pm. Aim for 7-9 hours every night. Lack of sleep disturbs lipid profiles, glucose metabolism, androgen production, cortisol and other hormones, blood pressure, body fat levels, immune function and memory.
★ Heal your gut. Research has found a link between diabetes, intestinal permeability and dysbiotic gut bacteria. Whether or not you have been diagnosed with type 2 diabetes, it is crucial to strengthen the health of your gut, identify any pathogens such as Candida, yeast, viruses, parasites and bacterial infections, and optimize digestive function.
★ Manage inevitable stressors. Stress is a direct cause of type 2 diabetes. Diet is the #1 cause. Many do not realize that stress disrupts cortisol levels, which directly affects blood sugar. Stress comes in many forms including insomnia and lack of sleep, underlying infections and viruses, poor diet, leaky gut, extreme temperatures, chronic inflammation, environmental toxins, too much exercise, unaddressed emotions, and autoimmunity.
★ Minimize BPA exposure (plastic water bottles, dental sealants, plastic wraps, thermal receipts, canned foods, etc.) A study published in the Journal of the American Medical Association (JAMA) that found BPA is linked to heart disease, diabetes, cancer and liver problems in adults.
★ Diabetics benefit from monitoring glucose levels in a fasted state at least 2x/day before meals. If you’re exercising you will need to test your glucose levels more frequently. Glucose levels are influenced by carbohydrate intake, stress, glandular and liver function. When a fasting glucose level is >100, diabetes is imminent.
★Be aware and informed: certain pharmaceutical drugs raise blood sugar and also increase risk of diabetes such as cholesterol lowering statin drugs.
★ Know your lab values and balance body chemistry with nutrition via a functional blood chemistry analysis. There’s a huge difference between clinical versus optimal lab ranges from a functional health perspective. Fasting insulin, triglycerides, glucose and hemoglobin A1C are important markers in assessing blood sugar management, diabetes, inflammation and cardiovascular risk.
★ It’s extremely important to rule out any hidden food intolerances and sensitivities, heavy metal body burdens, Candida, parasites, pesticide overload, bacterial infections, viruses and other underlying health issues that can be pre-disposing factors of inflammation, oxidative stress, autoimmunity, adrenal dysfunction, pancreatic dysfunction resulting in diabetes or hypoglycemia.
Exercise and Movement
★ The power of movement and daily activity cannot be underestimated….from a brisk 5 minute walk to a 30-minute strength training session, it all counts towards reducing and eliminating the pre-diabetes (insulin resistance) syndrome and controlling diabetes.
★ Begin some form of exercise that you enjoy and be consistent!
★ Walking is excellent activity to start with for those who have been sedentary for many years. A daily 3mph brisk walk decreases diabetes risk by a whopping 58%.
★ Strength training is far superior to steady state aerobic/cardio style exercise to prevent obesity, increase insulin sensitivity and manage blood sugar. Excessive long duration steady-state aerobic exercise increases cortisol levels, which elevate insulin levels.
★ Balance sympathetic activities with calming, mind-nourishing parasympathetic activities such as yin or restorative yoga, meditation, grounding, breathing exercises, spending time in nature, Qi gong and Tai chi, all helpful for optimizing cortisol levels and balancing hormones.
Nutritional Support
Although we are each unique in our biochemistry, there are basic nutrients that offer nutritional support to manage blood sugar and diabetes and help reduce cravings.
| Vitamin D | GlucoBalance | Essential Fatty Acids |
| Magnesium | Probiotics | Digestive support |
| Meriva Curcumin | Chromium GTF | Alpha lipoic acid (R-ALA) |
| Fiber powder | Protein powder | Bitter melon |
| Berberine | Gymnema sylvestre | L-glutamine powder (helpful for sugar cravings) |
★ Eliminate the guesswork with the Blood Sugar Kit.
The obesity epidemic and the number of individuals diagnosed with diabetes and insulin resistance will continue to increase due to unhealthy lifestyle choices. A study by the Organization for Economic Cooperation and Development predicts that by the year 2020 nearly 75% of the American population will be overweight or obese. A shocking prediction: three-fourths of all Americans will be either pre-diabetic or suffer full-blown type 2 diabetes.
NOW is the time to take control and responsibility. Health is a choice. You can avoid insulin resistance, balance your blood sugar, and prevent, manage and even reverse diabetes with the four powers: Diet/Nutrition, Lifestyle, Smart Exercise and Nutritional Support.
As a holistic nutritionist and functional health practitioner, my philosophy is to identify the root cause of any underlying health issues, slowly "peel away the layers of the onion," and design a healing protocol and comprehensive LIFESTYLE plan specific to your unique biochemistry so you can heal, experience vibrant health, blood sugar stabilization, balanced hormones, prevent and reverse diabetes, and look, think and feel better than ever for a lifetime. I consult with men and women around the world and with clients locally in the Phoenix area. Schedule a free 15-minute consultation! 
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