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How to Heal Type 2 Diabetes Naturally

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Step by Step Self-help Book offering Guidance and/or medical advice for Patients, Healing Type 2 Diabetes in a Natural and absolutely safe manner. Stay Healthy, Stay Fit. Live...

Step by Step Self-help Book offering Guidance and/or medical advice for Patients, Healing Type 2 Diabetes in a Natural and absolutely safe manner. Stay Healthy, Stay Fit. Live...


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How to Heal Type 2 Diabetes Naturally

  1. 1. R O T I P o w e r P o i n t P o w e r P o i n t
  2. 2. HowToHeal DiabetesType2 Naturally
  3. 3. How to Heal Diabetes 2 Naturally This is a work of nonfiction All rights reserved. No part of this book may be reproduced, scanned, transmitted, or distributed in any form or by any means without permission. Copyright © 2015 Jesper Baekgaard Sorensen Published by Jesper Baekgaard Sorensen ISBN-13:9781515278986 ISBN-10:1515278980 3
  4. 4. Disclaimer No part of this book may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise without the prior written permission of the copyright holder. The subject discussed in this book is from the author’s own experience and understanding. He does not represent that the content in this book is accurate due to the changing nature of the subject. The author assumes no responsibility for any errors, omissions, or contrary interpretation of the subject matter presented in this book. Please note that any guidelines or advice given herein are not a substitute for medical advice. Your decision to use some or all of the information given in this book is at your own risk. The author is not responsible for any harm that may result by following the advice given in this book. If you are taking medication or have doubts about following the advice given here, consult your doctor. 4
  5. 5. Tableof Contents S.No. Topic Page No. 1 Diabetes statistics worldwide 16 2 Understand the disease. What is Diabetes Type 2? 17 3 Symptoms of Diabetes 20 4 Preventing Diabetes 21 5 Emotions and stress 22 6 How to eliminate food cravings 23 7 Getting the right nutrition – changing your lifestyle 25 8 Liver cleansing 30 9 Exercise 31 10 Calorie counting and planning 32 11 Bring glucose levels down to the normal range 34 12 Testing blood glucose levels and journaling 43 6
  6. 6. 13 Avoid processed foods and fats 45 14 Anti-inflammatory and alkaline foods 48 15 Directions for a healthy diet 50 16 Foods that are great for diabetics 57 17 The glycemic index 59 18 Meal Recipes 64 19 Resources 80 7
  7. 7. IntroductionHave you just been diagnosed with Type 2 Diabetes? Or you have had it for a while, and want to do something about it?. Congratulations! You have come to the right place. This book will teach you how to reverse and cure your Type 2 Diabetes through natural foods and exercise. The process is simple. First you reverse it by bringing your blood glucose levels down to the normal range (5.5 mmol/l, 100 mg/dl) through a lifestyle change consisting of a healthy diet and exercise. This can take anywhere from 14 days to a month or longer depending on how severe your Diabetes has spread in your body. Second, you cure it by consistently following a healthy diet plan (chapter 15) including anti-inflammatory and alkaline foods (chapter 14), liver cleansings (chapter 8) and getting daily exercise (chapter 9). This process can take anywhere from three months to a year or longer, depending on how severe your Diabetes is. Remember, it took some time for your body to get the disease, so it might also take a while for your body to get rid of it again. It is possible! I have experienced a temporary cure in the healing of my own Diabetes, and I hope my story can be of some inspiration and help. Perhaps you have had a similar experience. I was diagnosed in 2007. My blood sugar levels were 16.3 mmol/l [293 mg/dl]. This was much too high. The doctors told me that since I have Type 2 Diabetes my blood sugar wasn’t able to come down to the normal range. I was basically told between the lines that it wasn’t curable. 8
  8. 8. YOUR TITLE HERE 9 I had the choice between taking pills or keeping my blood glucose levels under 7.0 mmol/l (120 mg/dl) through diet. I choose the latter option, avoiding carbs such as potatoes, white rice, pasta, and the like, and instead eating more vegetables and meat as they wouldn’t raise my blood sugar so high. I did that for the next five years (from 2007 to 2012). But by the end of 2012 I was no longer able to keep my blood glucose levels down. They rose up to 8 (144 mg/dl), 9 (162 mg/dl) and even 10 (180 mg/dl) mmol/l, and I was basically just eating healthy foods. Now, looking back, I can see that I probably ate too much, and also my indulgence in the occasional piece of cake, which the doctors told me I could have, became more frequent as time went by. I was experiencing panic attacks and anxiety, absolutely horrible sensations I wouldn’t wish on anybody. I was desperate for a solution, so I began surfing the internet searching for remedies to cure my Diabetes. I came across an ad about a spice that would be beneficial in curing Diabetes. The spice was cinnamon, and behind the ad was a program for how to reverse Diabetes. immediately tried some cinnamon on a teaspoon with some water, and it did seem that my blood glucose went down a bit. I then bought the program and started using it. The program was basically a low carb diet and exercise program, in which you eat very few carbs the first month (20 grams per day to be exact), then add more carbs afterwards. I don’t exactly remember what happened but I soon stopped as I realized it wasn‘t working for me. 9
  9. 9. YOUR TITLE HERE I went back to the internet and came across another cure. This program was about eating healthy and balanced foods as well as getting exercise. It worked, I managed to reverse my Diabetes with this program but not fully cure it. This program cured my Diabetes to some degree, because after I finished the suggested meal plan, and tested whether my body was able to metabolize regular foods again, I stopped the program because my body was able to metabolize the foods I couldn’t eat before. To my delight I thought I was cured and slowly, unconsciously, I came more and more away from the program and I ate more or less regularly again. My blood glucose levels were fine for some time, until I realized that they had stabilized at around 6.3 mmol/l [113 mg/dl]. They didn’t go higher. So the program, did help me to some degree, and I am sure if I had only stayed with it, it would have cured me entirely. Since my glucose levels came up to 6.3 mmol/l [113 mg/dl], I again wanted to bring them down to the normal range. Instead of going back to the cure I had just followed I again looked on the internet for an alternative option. I guess it is hard to start something up twice, and I was curious to see other options. I am glad I did because I came across a third reverse and cure-your-Diabetes plan. It was a 28 day program that didn’t focus on the glucose as such, but on the liver for optimal glucose levels through daily liver cleansings. This program also worked, and my blood sugar levels returned to the normal range (5.5 mmol/l) [99 mg/dl] and stayed there for a month after finishing the program. So I thought I was fully cured, and basically just kept on a natural healthy diet as the program suggested, of course being aware of not overdoing fast carbs like bread and the like. But eventually my blood glucose levels started to rise again. Perhaps this occurred because I slowly stopped doing the liver cleansings, which I had done once a week after finishing the program. My attention now focused on the liver. To this end, I sought information on the internet to aid my understanding and to beat this disease. First I came across a book that informed me that Type 2 Diabetes is actually a state of chronic inflammation in the body, this made sense to me, because I had earlier read that, in Insulin Resistance, the cells in the body are clogged with bad fats and, therefore, cannot receive the Insulin. It quickly became clear to me that Diabetes Type 2 is actually a state of chronic inflammation that has caused the Insulin Resistance. Later, I also discovered that Insulin Resistance is caused by too much Insulin being released by the pancreas. 10
  10. 10. YOUR TITLE HERE The picture is this: Diabetics have food cravings, which cause overeating, which causes inflammation in the body due to poor nutrition, and Insulin Resistance because of too much Insulin being released by the pancreas, or if you are on medication, by Insulin injections. This is the root cause of Type 2 Diabetes. Since I was interested in the liver, I wanted to find out what impact inflammation has on the liver. That brought me to a lecture on the internet by a doctor, who explained the role of the liver and the pancreas in Diabetes. The liver and the pancreas are in a reciprocal relationship. The liver puts glycogen (glucose) into the bloodstream when needed, and the pancreas takes glucose out of the bloodstream and uses it in the body. I realized that, because the cells are Insulin resistant, the liver doesn’t work optimally. Therefore it cannot metabolize the foods optimally, which results in high blood sugar. Therefore it makes sense to focus on the liver as well as on the Insulin Resistance in healing Type 2 Diabetes. Optimizing the liver helps the metabolic system to metabolize the foods optimally, and will lower your blood glucose levels. The liver’s capacity compared with the pancreas to regulate blood sugar is 100 to 1. Essentially, you want to be aware of both curing the Insulin Resistance, and cleansing the liver and cells. Eating right, eating healthfully, will prevent too much Insulin being released in the body, which causes more Insulin Resistance, and eradicates the inflammation in the body. I also learned another extremely important thing. In order to eliminate food cravings which cause high amounts of Insulin released in the body leading to both Insulin Resistance, and inflammation, the body needs the right amount of potassium. Without this the pancreas cannot store the excess glucose in the blood and instead turns it into fat. This malnutrition causes the diabetic to crave foods and sweets instead, as the blood glucose is being pulled out of the blood stream, resulting in low blood sugar. This knowledge was the missing link in the healing of my own Diabetes, and applying it has caused my blood glucose levels to be stable at the optimal level between 4.7 and 5.5 mmol/l (85 and 99 mg/dl). 11
  11. 11. In my healing journey I have had amazing HbA1c tests measured on average at 5.3 mmol/l (95 mg/dl) over the last three years. That was before I found the last solution which now has cured me. On paper, there is no trace of Type 2 Diabetes in my body. This book is an easy-to-follow program for the reversal and cure of Type 2 Diabetes. It contains the steps and knowledge I myself have learned and taken in order to reverse and cure my own Type 2 Diabetes. It has two stages and seven steps, and focuses on health and balance. The first stage is the reversal, bringing your blood glucose levels down to the normal range. The second stage is continuously eating a healthy diet and incorporating exercise (included in both steps). This focus on health and balance means you don’t have to exclude anything from your diet completely. You basically can eat anything just in moderation. The 7 steps are: 1. work with your doctor 2. bring your blood sugar down to the normal range (page viii) 3. daily liver cleansings (chapter 8) 4. exercise (chapter 9) 5. blood glucose testing (chapter 12) 6. journaling (chapter 12) 7. healthy diet including anti-inflammatory- and alkaline foods. It is important to work with your doctor. Any changes to your diet should be communicated to your doctor. Simply inform your doctor that you wish to lower your blood glucose levels to the normal range through diet and slowly get off your medications if you take any. Show him this cure if needed. 12
  12. 12. Beautiful slide Also have a quarterly HbA1c, hemoglobin test. This test will measure the content of sugar in your blood and should be a mirror of your own test results using your own glucose measuring instrument. You should get a verification of your own tests. If it does not mirror your own results, have professional help to show you how to do your own measuring. Also, tell a friend that you are participating in this diet or join a support group. Any support you can have is important. Lowering your blood sugar levels has an impact on how you think and feel, so it is wise to have people with whom you can share with. Next it is important to bring your blood glucose down to the normal range (5.5 mmol/l, the same as 100 mg/dl). You can easily do this with the right kinds of foods and exercise. I will describe specific kinds of foods to eat. Depending on your diabetic state, and how high your blood glucose levels are, I would say that this is possible within a month. Then I’ll introduce you to a healthy diet, including anti-inflammatory and alkaline foods, that contain more variety than the foods specific to getting your blood glucose levels down to the normal range. You can use the one mentioned here or another one, whatever you prefer. Just make sure that the foods you eat are natural, anti-inflammatory and alkaline, and that you consume the right amount of potassium daily. These foods will fight the inflammation in your body, cure your food cravings (which is a big cause of Diabetes, if not the core reason why you got the disease) as well as lower the use of Insulin in the body, and cure the Insulin Resistance. 13
  13. 13. You can choose to do liver cleansings as well. The foods you will be eating are liver cleansing in themselves, but it makes sense to do additional liver cleansings since the inflammation, and the Insulin Resistance in your body, cause your liver and metabolic system not to function optimally. See chapter 8. It is important to test your blood glucose levels using a glucose measuring instrument and record your results in a journal, so you can track your levels after each meal. This way you can see if the foods you are eating are good for you or not. The last step is exercise. Get some daily exercise. It doesn’t need to be much. A half-hour walk daily is good. See chapter 9. With the above seven steps you should be able to reverse and cure your Type 2 Diabetes. 14 It is a matter of curing the root of the disease instead of just maintaining the blood glucose levels. If you opt for maintenance, you still have an underlying illness that hurts your body, which in the long run would need more and more medications to keep the blood sugar down, and eventually would lead to possible infections and amputations. Type 2 Diabetes is Insulin Resistance, caused by poor nutrition and a sedentary lifestyle. The cells and organs are deprived by the energy they need and start to rot. If not cared for properly and reversed, it can lead to serious complications, such as infections, amputation, heart disease, stroke, and early death.
  14. 14. It is a lifestyle disease. It is not difficult to cure Type 2 Diabetes. The cure, in essence, is a lifestyle change that includes a dietary change, getting proper nutrition, exercise and putting that into practice consistently. Over a period of time, three months to half a year or perhaps more you can cure your Diabetes. I know you can get very far in just three months. It does take dedication and your will to cure it. If you have the will to cure it, you can. To cure Type 2 Diabetes as fast as possible, it is important first to have an understanding of how it works in your body so you can defeat against it. Then it’s imperative to know which foods to eat and which foods to avoid to begin to repair your body. 15
  15. 15. ChapterOne:DiabetesStatisticsWorldwide There are 387 million people in the world diagnosed with Diabetes. That‘s one out of 12 people worldwide, and the numbers are increasing. It is estimated that by 2035 there will be 250 million more people diagnosed with Diabetes, a total of 592 million people, almost double the current number. One out of two people with Diabetes do not know they have it, and 46 percent are still undiagnosed. Diabetes is the fifth deadliest disease in the world. Every seven seconds a person dies from Diabetes. In 2014 almost five million people died from Diabetes. 16
  16. 16. How it works The food we eat becomes glucose in the bloodstream. This fuels our body with energy, and the energy we don’t need, the excess glucose, is stored in the muscles. As glucose enters the bloodstream the pancreas begins to produce Insulin, a hormone that brings the glucose from the bloodstream into the cells. In Type 2 Diabetes, Insulin Resistance, the body’s cells have become resistant to the Insulin which cannot bring the glucose into the cells. Thus the cells and organs don’t receive the energy they need to function properly. This is because the body‘s cells are contaminated by unhealthy fats through poor nutrition that causes Insulin Resistance, and inflammation in the body. This hinders the Insulin from bringing the glucose into the cells and causes the glucose to accumulate in the bloodstream, resulting in elevated blood sugar levels. Diabetes Mellitus is where either the pancreas doesn’t produce Insulin (type 1 Diabetes) or where the Insulin produced by the pancreas is not able to be used by the cells in the body (Type 2 Diabetes). This is also called Insulin Resistance. There is also a third type of Diabetes called gestational Diabetes (GDM) which occurs in women during pregnancy. When Insulin is not being produced, or not able to be used by the body, it leads to raised blood glucose levels, called Hyperglycemia, which causes damage to the body and its organs eventually. The condition when blood glucose levels are too low is called Hypoglycemia. Both conditions are very dangerous. The former can lead to infections, amputation, stroke, heart attack, or early death and Diabetic Retinopathy or blindness, and the latter can lead to early death as well when there is not enough glucose in the bloodstream. ChapterTwo:UnderstandingDiabetes2 17
  17. 17. The root of Type 2 Diabetes is the Insulin Resistance. A Canadian doctor, Dr. Jason Fung, says, that Insulin Resistance is caused by too much Insulin in the body, which makes the cells Insulin resistant, and that the cure for Type 2 Diabetes is to lower the Insulin (see reference no. 11). This means one has to eat healthy and moderately. In effect, one must make a dietary change, that will lower the Insulin, bring the blood sugar under control, and then stop Insulin injections. This will hinder too much Insulin being released from the pancreas, or by injections, causing further Insulin Resistance. In addition, an American doctor, Dr. Eric Berg, says that when Insulin keeps entering the body, it’s like a telephone that keeps calling the cells, and that the Insulin receptors in the cells stop picking it up, and thereby become Insulin resistant (see reference no. 5). Insulin Resistance becomes a vicious cycle if not treated properly. If your Insulin level is high you get Insulin Resistance. As you get Insulin Resistance you get higher Insulin levels. As you get higher Insulin levels you get higher resistance, and it goes on and on until treated properly. The symptom of Type 2 Diabetes is the high blood sugar. That is not the disease itself but only a symptom. So to cure Type 2 Diabetes one needs to address the root, the Insulin Resistance. If you only focus on managing the symptom, as is the case in medical treatment today, the disease will never heal. That is what the Diabetes treatment is today, only a treatment of the symptom which can never heal unless the root is treated. When the body‘s cells become Insulin resistant, the organs don’t receive the energy they need. Thus the liver, the heart of the metabolic system, fails to function optimally. This means the entire metabolic system is not working optimally and cannot metabolize the food optimally, both resulting in high blood glucose levels. 18
  18. 18. So Type 2 Diabetes is an Insulin problem (high Insulin causing Insulin Resistance), and a liver problem as well. The pancreas is working fine producing Insulin, but the body cannot utilize it as it should because of the cells’ Insulin Resistance. As a result, the organs don’t get the energy they need, and the liver isn’t working optimally due to the Insulin Resistance and the inflammation in the body. To fix and cure Diabetes 2 one needs to focus on curing the Insulin Resistance through diet and exercise, and optimize the liver function through liver cleansings, so it can begin to metabolize optimally again. The body must maintain a certain level of glucose (5,5 mmol/l, 100 mg/dl) in the bloodstream. If it is higher than 6.7 mmol/l (120 mg/dl) you have hyperglycemia and if it is below 4.4 mmol/l (80 mg/dl) you have hypoglycemia. The liver controls blood sugar when you are not eating by putting sugar (glucogen) back into the bloodstream when needed. It obtains the sugar from stored sugar in the muscles and liver. If there is no sugar to be found, it will transform your fat into sugar and put it in the bloodstream. The pancreas does the opposite: it takes sugar from the bloodstream and gives energy to the body. It also stores energy in the muscles. But if there is not enough potassium in the body it cannot store the sugar, so as the sugar is pulled out of the bloodstream, the blood sugar levels decrease and the cravings for sugar and sweets increase. Since the sugar cannot be stored in the muscles it is stored as fat in your body. Can you see the danger here?. The excess glucose becomes fat, and at the same time more sugar is added to the body when it doesn’t need it, it turns into fat. This is why many diabetics are overweight and have a lot of belly fat. To avoid these cravings and becoming fat, one must consume potassium, which is found in vegetables. To get the right amount of potassium, the body needs seven cups of vegetables daily. 19
  19. 19. There are many symptoms that could indicate you are diabetic : •Frequent urination •Excessive thirst •Increased hunger •Weight loss •Tiredness •Lack of interest and concentration •A tingling sensation or numbness in the hands or feet •Blurred vision •Frequent infections •Slow-healing wounds •Vomiting and stomach pain (often mistaken for the flu) ChapterThree:SymptomsOfDiabetes If you have any of these symptoms contact your doctor immediately. 20
  20. 20. You can prevent Diabetes or reverse and cure it through a lifestyle change, which includes : A balanced and nutritious diet Weight loss Physical activity Reducing Stress ChapterFour:PreventingDiabetes The reason you are diabetic is because you may have a predisposition for it in your genes, and/or poor eating habits and a sedentary lifestyle. The cure is simply to eat healthily, and become more active. The most important thing is to focus on health. Don’t focus on weight loss to heal your Diabetes. Weight loss will happen naturally once you change to a healthy diet and get some daily exercise. Then the Insulin Resistance and the inflammation will heal, and your blood sugar will return to the normal range 21
  21. 21. ChapterFive:Emotions andStress Emotions and stress play a role in Diabetes. When we experience emotional stress, cortisol levels rise, causing blood sugar to rise. Therefore it is important to find inner peace, and have good stress management to lower your levels of chronic inflammation. One way to do this is to cultivate your inner spirit through meditation and prayer. Other ways include getting a massage, doing yoga, taking a walk (walking in the forest is particularly good for diabetics since it promotes relaxation and rejuvenation), practicing a hobby or listening to your favorite music. Staying seated after each meal for about 10 minutes while you let it digest is another way to cultivate peace and calm. Drink another cup of tea instead of rushing into other things. Getting a good night’s sleep is important. If you get less than six hours of sleep you activate compounds that activate inflammation. It is better to get seven to eight hours of sleep each night. Any way you can cultivate peace and calm is going to help you reverse and cure your Diabetes. If you can look at your Diabetes as a friend, who is going to help you to discover healthy foods and be much healthier and happier in the future, then you have come a long way. 22
  22. 22. When you crave sugar and sweets - this is the illness speaking. The reason you crave sugar and sweets is because you have a low level of potassium in your body. Potassium is a mineral needed by the body to store blood sugar in the muscles. Foods we eat are transformed into glucose, which gives us energy, and the excess glucose is stored in the muscles. When you have a low level of potassium the blood sugar, which is pulled out of the bloodstream, cannot be stored in your liver and muscles, and becomes fat stored in the body. A big part of Diabetes 2 is food cravings, especially the sweet tooth phenomenon. These addictions are important to eliminate in order to heal Diabetes 2. ChapterSix:EliminateFoodCravings 23 As a consequence, you crave sugar because your blood sugar levels are going down. This is vitally important to understand, if not the most important aspect in healing your Diabetes. Actually, it is not a sugar craving you have ; your body craves potassium to function correctly. When you feel cravings you need potassium, not sweets. To heal these cravings you need 4.700 mg of potassium daily: 7 cups of vegetables. Then your potassium levels will be optimal and your cravings will vanish. This is essential to understand in order to heal your Diabetes. Cravings keep the illness alive. If and when you are craving sweets, eat some kale or any other potassium rich vegetable, easy available, and the craving will vanish. Below is a list of thirteen foods high in potassium (Mg):
  23. 23. Food Serving Potassium Mg. Kidney Bean 1 Cup 2500 Avocado 1 Cup 727 Salmon 1 Cup 683 Sweet Potatoes 1 Cup 448 Cauliflower 1 Cup 303 Kale 1 Cup 299 Tomatoes 1 Medium Tomato 292 Broccoli 1 Cup 288 Asparagus 1 Cup 271 Bell Pepper 1 Cup 224 Spinach 1 Cup 167 Cucumber 1 Cup 153 Cabbage 1 Cup 151 PotassiumContent Table 24
  24. 24. HORIZONTAL PICTURE To change your lifestyle and heal your Diabetes 2 you need to know which foods to avoid and which foods to eat. Foods to avoid: All processed foods, including most dairy products. The processing of food creates bad fats that contaminate your cells. ChapterSeven:ChangeYourLifestyle White sugar Avoid sugar in all its forms; candy, soda, raw sugar, brown sugar, golden sugar and the like. Avoid all food labels that ends in ose. (like fructose, dextrose and more).These foods contain hidden sugars. Please note that fructose in its natural form in fruits is healthy. It is only when processed it becomes unhealthy. White flour Avoid white flour, white bread, white rice and cookies (unless they are diabetic friendly). 25
  25. 25. Red meat Previous studies have shown that red meat increases heart disease. Recent studies have shown that on average they don't increase heart disease, although in individual cases it can. Saturated fats are healthy and nutritious but because they are solid at room temperature can cause blood clogs if overindulged. Therefore it is well advice to eat red meat in measures. When eating red meat make sure it is grass fed as it is the most healthy and nutritious, and avoid meats that are highly processed. Alcohol Too much alcohol is not good for anyone as it destroys the liver. But if your Diabetes is well controlled, a few glasses, like two glasses per. day is ok, and won’t do you any harm. In fact light drinking may actually be beneficial in stabilizing blood sugar in the short term - while lowering the risk of heart disease. The key is moderation. Also, one to two glasses of red wine daily is beneficial in healing chronic inflammation as it contains anti- inflammatory fighting antioxidants. Drugs Note: Too much of the above foods will kill you in the long run. Exceptions: There are no rules without exceptions. There is some diabetic friendly candy that can be ok. Just make sure you avoid all artificial sweeteners like aspartam etc. Go for candy sweetened with stevia. 26
  26. 26. Hidden Sugar List Avoid the following hidden sugars in foods: •Agave nectar •Agave syrup •Brown sugar •Corn sugar •Corn sweetener •Corn syrup •Fructose •High fructose corn syrup •Maltose •Malt •Maltrose •Maple syrup •Molasses Also, avoid all labels with long and complex ingredient declarations. These might also be hidden sugars. 27
  27. 27. Foods to eat: Eat only natural foods. For milk products use, almond milk, coconut milk or soymilk. If you have to have dairy products, I recommend cottage cheese and Greek yogurt. Vegetables and fruits Green leafy vegetables such as broccoli, brussels sprouts, spinach, green beans, asparagus, cucumbers, tomatoes, cauliflower etc. Fruits such as strawberries, blackberries, blueberries, raspberries. Eat only a small amount of tropical fruits such as banana, pineapple, and melons as they contain too much fructose. Only eat berries in your diet after you have stabilized your blood glucose levels at the normal range. Then only eat one cup daily after a meal because they are high in fructose. However they are also very healing and cleansing for your body and liver. Lean protein Turkey, chicken, eggs, salmon, lamb, kidney beans, fish and more. Monounsaturated- and polyunsaturated fats, omega 3 fatty acids Liquid Pure mineral water. Green tea, white tea and ginger tea. Use ginger tea in the first stage of bringing your blood glucose down to the normal range as it is particularly good in lowering your blood glucose levels. In the second stage you can use ginger in the smoothies described in chapter 15 if you want. Use green and white tea in the second stage of curing your Diabetes since they contain anti-inflammatory fighting flavonoids. Whole grains Barley and oats. Barley is one of the healthiest grains and is rich in beta- glucan, a specific kind of soluble fiber that can lower cholesterol levels. Hulled barley is preferable over pearl barley because it isn’t as refined. Oats have a lot of soluble fiber that lowers cholesterol levels and improves Insulin Resistance. The fiber in oats slows down the digestion of carbohydrates in your body so your blood glucose levels stay stable. Note: The above foods enliven you. 28
  28. 28. Since Diabetes Type 2 is a state of chronic inflammation and Insulin Resistance that hampers the cells, organs, and liver from functioning optimally, it makes sense to focus on a healthy diet including anti-inflammatory and alkaline foods that cleanse the body of inflammation, lower the Insulin Resistance, and optimize and cleanse the liver. Also, you will need to test your blood glucose levels daily and keep a journal. This is very easy and simple, and is an excellent tool for discovering which foods are good for you and which aren’t. See chapter 12. Lastly you will need to partake of some gentle exercise, like going for a half-hour walk daily. This will help get your Diabetes under control and heal it. The key is to eat the right carbohydrates, the complex carbohydrates which have a high fiber content, help digestion and help stabilize the blood sugar. These have a low GI (glycemic index) value. In case of very high blood sugar, try to eat the right ones in the right measures. The simple carbohydrates are the ones to avoid. They have a high GI value as they contain high amounts of starch and sugar that cause Diabetes if not eaten in moderation. Fat is good for the joints and the brain. One just needs the right kind of fat, such as that found in extra virgin olive oil and the like, because these contain lower levels of saturated fats, (fats to be eaten in measures) and a high content of mono- and polyunsaturated fats, which are good for you. Going on a low calorie diet is also not the answer because it causes deprivation and intense hunger which leads to food obsessions, the thing we want to eradicate. Although I have heard that a low calorie diet may cure Type 2 Diabetes, I don’t recommend it because it also can lead to a damaged metabolism and cause hormonal consequences. Instead I recommend you to take the safe route of eating healthily, balanced and naturally which this cure suggest. It’s not about going on a diet, so there is no deprivation and no following food obsessions. It’s about a natural dietary change and daily exercise to cure your Type 2 Diabetes. 29
  29. 29. ChapterEight:LiverCleansings Do daily liver cleansings (see the liver cleansing recipe below) half an hour before breakfast. Use them together with the foods described to bring down your blood glucose levels. When your blood glucose levels reach the normal range (5.5 mmol/l [99 mg/dl]) stop the liver cleansings and continue the meal directions described in chapter 15. If your levels starts to rise again higher than 5.7 mmol/l [103 mg/dl] do liver cleansings again until your levels reach the normal range. Liver cleansing recipe: Pour the following ingredients into a cup of luke-warm water : 1 tablespoon fresh pressed lemon juice 1 tablespoon applecider vinegar 1 teaspoon honey 1/8 teaspoon turmeric 1/8 teaspoon cayenne pepper 1/8 teaspoon rosemary 1/8 teaspoon cinnamon Stir it all nicely together. Drink half an hour before breakfast. 30
  30. 30. COMPANY REPORT Exercise is very important in healing your Diabetes. It’s half the cure. It’s important to be gentle. Gentle exercise lowers inflammation in the body whereas strenuous exercise promotes it. It’s also good for both your cardiovascular system and metabolic system, and helps to lower the glucose in your blood stream and absorbed into the cells. Walk daily for half an hour. If you sit a lot during the day, stand up every hour and stretch your arms and legs to get your blood flowing to your muscles. Another thing that is good is biking. Use a home trainer, 20 to 25 minutes, three to four times a week, or simply go for a bike ride outdoors.Exercise and a healthy diet is what is needed to reverse and cure your Type 2 Diabetes. Muscle training is also good for you. Perhaps invent your own exercises, or join a gym to train your muscles. There are many ways to get the gentle exercise you need to heal your Diabetes. Find what works for you. ChapterNine:Exercise 31
  31. 31. ChapterTen:CalorieCount&Planning Following this plan means you don’t need to count your carbs. Instead you need to know how many calories you require daily. To find this out, go to any of the health websites on the Internet and use a diet calculator. You need to know your daily calorie maintenance count (the amount of calories you need to maintain your weight as it is). If you are overweight and want to lose weight, subtract 20% from this count. For example, if your calorie maintenance count is 2500 calories you would subtract 20% from this. 2500 – (20% of 2500) = 2500 – 500 = 2000 2000 calories would then be your daily calorie count. Using an average percentage to distribute the macronutrients, the calories would be distributed in the following way : Carbohydrates : 50 % of 2000 = 1000 Protein : 20 % of 2000 = 400 Fat : 30 % of 2000 = 600 32
  32. 32. To find the amount of grams in each macronutrient group, divide carbohydrates and proteins by 4 as there are 4 calories in each gram of them. Divide fat by 9 as there are 9 calories in each gram of fat. The total distribution of grams per macronutrient daily is : Carbohydrates : 1000 divided by 4 = 250 grams Protein : 400 divided by 4 = 100 grams Fat : 600 divided by 9 = 64.40 grams To find out how many grams you need in each meal, divide the amount of meal and snacks daily with the total number of grams for each macronutrient. For example if you have 4 meals including snacks daily, the total distribution will be as follows: Carbohydrates : 250 divided by 4 = 62.5 grams Protein : 100 divided by 4 = 25 grams Fat : 64.40 divided by 4 = 16.10 grams If your snack is half the size of the 3 other meals, then you need 20 grams of carbohydrate, 12.5 grams of protein and 8.5 grams of fat. Use the following calculation to see how many grams the 3 major meals will contain: Carbohydrates: 40 x 3 + 20 divided by 3 = 46.67 grams Protein : 25 x 3 + plus 12.5 divided by 3 = 29.17 grams Fat : 16.10 x 3 + 8.5 divided by 3 = 18.93 grams Note: Calculation method from the book Death to Diabetes, Reverse Diabetes: 10 Steps & 6 Stages by DeWayne McCulley. 33
  33. 33. ChapterEleven:BringGlucoseDownto Normal As part of a healthy diet including anti-inflammatory and alkaline foods I recommend that you eat balanced meals because you want to bring your body into balance and health. As a diabetic it is very good to add spices and herbs to your meals since they contain many antioxidants that are good in the fight against Diabetes. Balanced meals means meals that contain all the major macronutrients such as; carbohydrates, proteins, liquids, and healthy fats: •carbohydrates = grains, vegetables, fruit. •proteins = lean meat, poultry, and fish. •fats = extra virgin olive oil, coconut oil, and nuts. •liquids = water, tea, almond milk/soy milk. 34
  34. 34. Next I recommend you go from eating grains to eating vegetables for breakfast. Bright colored vegetables are super foods for diabetics. This will give you the nutrients you need to eliminate food cravings, heal Insulin Resistance, and lower your blood glucose levels to the normal range. See the ”7 Day Meal Plan” page 35. Use this meal plan until your blood glucose levels are stabilized at the normal range, then move on to the food suggestions in chapter 14. Here you can experiment with other foods to suit your likings. Just make sure to test your glucose levels to see whether you can tolerate them or not. See chapter 12. If you are on medications, you can slowly get off these as your blood glucose levels go down. Be sure to check your blood glucose levels and keep a journal. As you see improvement in your blood glucose levels with the medications, slowly remove them by taking less and less medications until you are free of them. Consult your doctor and work out a plan with him or her. In this phase avoid berries, oranges, and bananas. Avoid all tropical fruits as they are very high in fructose, which will make your blood glucose levels rise. Instead add an apple. When your blood glucose levels have stabilized at the normal range (5.5 mmol/l [99 mg/dl]), then move on to the food directions for healthy living with Diabetes in chapter 15. 35
  35. 35. Meal/Day Breakfast Snack Lunch Snack Dinner Monday Broccoli and egg Apple and nuts Kidney beans and salmon Raw vegetables and nuts Chicken salad and bread Tuesday Brussel Sprouts and salmon Raw vegetables and nuts Tomato soup and salad Apple and nuts Broccoli and egg Wednesday Spinach and egg Apple and nuts Kidney beans and salmon Raw vegetables and nuts Tuna salad and bread Thursday Asparagus and salmon Raw vegetables and nuts Cabbage soup and salad Apple and nuts Lentil soup and salad Friday Spinach and egg Apple and nuts Chicken salad and bread Raw vegetables and nuts Brussel Sprouts / cauliflower and turkey Saturday Broccoli and salmon Raw vegetables and nuts Lentil soup and salad Apple and nuts Asparagus and egg Sunday Cauliflower and egg Apple and nuts Chicken salad and bread Raw vegetables and nuts Brussel Sprouts and salmon 36 7-DayMealPlan
  36. 36. Note : These meals only take about 15 minutes to make. The above meal plan is only an example. If you like a more substantial meal for lunch just switch the lunch meals and dinner meals around as you like. But I would recommend that you keep the breakfast meals as suggested. It doesn’t matter which day you get which breakfast meal only that you get them. For the above lunch and dinner meals, include a piece of bread or two. It is important that you don’t eat bread in the mornings (only in this phase) because they contain too many carbs which will raise your blood sugar too high, besides, you really need the nutrients that vegetables provide instead. 37
  37. 37. Frozen vegetables are better to use than fresh vegetables, if they have been laying around for a while because they loose their vitamins. Frozen vegetables are packed with vitamins because they are frozen immediately after being collected. A good tip is to shop frozen vegetables in the weekends so you don’t run out of them during the week and can’t continue. Also, if you get tired of soup, and salad, replace with a sandwich, e.g. tuna sandwich or egg sandwich instead. If you follow the “7 Day Meal Plan” as described, and you get tired, add some more bread, e.g sandwiches to this meal plan, preferably as lunch and dinner meals. If you don’t get enough grains throughout the day it can make you tired. 3738
  38. 38. Vegetables with either egg, salmon, or turkey: Serves 1 : •2 cups fresh or frozen vegetables, steamed •½ slice bell pepper •1 onion, in quarters, steamed •2 garlic cloves •1 piece of meat or fish, the size of a deck of cards, or 1 fried egg •Sea salt, freshly ground pepper, dill and /or cayenne pepper •Extra virgin olive oil. Preparation: Put fresh or frozen vegetables in a steaming pan. Add the bell pepper, onion, and garlic. Steam all lightly together. Bake the meat or fish in the oven (15-20 min.). Season to taste with sea salt. Add dill to the fish and cayenne pepper to the meat. Serving: Pour 1 tablespoon of extra virgin olive oil over the vegetables. Season to taste with sea salt, pepper and Tabasco sauce (optional). Drink 1-2 glasses of filtered water and green tea. In the mornings drink ginger tea Recipes 39
  39. 39. Green salad: (Add tuna for a tuna salad, egg for egg salad, chicken for chicken salad, and fruit for a fruit salad or keep it as a green salad. See individual recipes in chapter 16.) Serves 1: In a bowl, add lettuce, cucumber, tomato, sliced bell peppers, onion, celery, everything you like. Add your chosen ingredients; egg, tuna, chicken, fruit. For tuna salad: Put 1 can of tuna in a bowl. Add a chopped onion, chopped cucumber, pickles (beware, pickles might contain sugar if not homemade) and light mayonnaise. Mix it all thoroughly together and add to the salad. For chicken salad: Fry or bake chicken pieces in coconut oil. Add them to your green salad. For egg salad: Boil an egg, peel, cool, slice or chop, and add to the green salad. For fruit salad: Add your chosen fruits (1/2 to 1 cup) to your green salad. Don’t add too much fruit as it contains a lot of sugar. Eat max. only 1 cup per day. If you like, add a nice homemade creamy salad dressing. See recipe below. Avoid manufactured creamy salad dressings because they contain dairy products which you should avoid due to lactose. Drink 1 to 2 glasses of water and green tea. Salad dressing: •1/2 cup of apple cider vinegar •1 teaspoon of mustard •1 teaspoon oregano •Pinch of sea salt •Pinch of pepper •1 chopped onion (optional) •1 garlic clove (optional) •1 teaspoon bouillon •2 tablespoons extra virgin olive oil Preparation: Put the apple cider vinegar into a bowl with the mustard. Mix nicely. Add the rest of the ingredients and mix all together. Snacks: An apple and a handful of almonds or nuts ; walnuts, peanuts, cashew nuts etc. Walnuts are especially healthy as they contain omega 3 fats. Drink a glass of water or tea with it. Ginger tea recipe: 5 centimeters raw ginger, peeled and chopped. Preparation: Boil 2 to 3 cups of water in a pan. Put the ginger into the boiling water and boil for 15 minutes. Ready to serve. 40
  40. 40. •Turmeric is heart protecting and anti-inflammatory. Very good for diabetics. •Marjoram stops AGE’s (Advanced Glycation End products) from harming your cells. AGE’s are substances that can play a factor in worsening degenerative diseases like Diabetes, atherosclerosis, chronic renal failure, and Alzheimer’s disease. Good in bean, salad and soups. •Cumin lowers blood sugar and cholesterol. •Parsley is great against inflammation. •Ginger lowers blood sugar and is good for weight loss. •Cardamom is good for weight loss and overall health. It keeps the heart healthy and is also good for fighting inflammation. •Cilantro is good for weight loss and overall health. •Garlic is good for the heart and cancer preventative. 41 •Oregano fights inflammation. Basil lowers blood sugar. •Thyme contains a lot of phytochemicals that are good against Diabetes. •Rosemary is good against inflammation and lowers oxidative stress. •Cayenne and chili pepper are good for the metabolism. •Cinnamon lowers blood sugar and decreases inflammation. It may aid in weight loss by lowering cholesterol levels and speeding up the metabolism. •Black pepper aids in weight loss. •Herbes de provence contain antioxidants that fight inflammation. •Peppermint is good against inflammation and heart disease. •Sage contains antioxidants that fight Diabetes. •Fennel is good against inflammation. Spices and Herb: Cure Diabetes with these Spices and Herbs
  41. 41. Vitamins and minerals are very important in healing Type 2 Diabetes. Therefore I highly recommend a daily vitamin pill. Plus the following vitamins and mineral supplements: 1. Magnesium: Good for impaired glucose and Insulin metabolism. Also higher magnesium intake is associated with lower fasting blood glucose levels. This is a very important mineral for diabetics because it lowers Insulin levels and blood glucose levels and help cure Insulin Resistance. Also, studies show that for people without diabetes, it protects them against Insulin Resistance. If you have magnesium deficiency, chances are you have elevated blood glucose levels. If you have Insulin Resistance and you are not getting enough magnesium in your diet chances are you will excrete higher levels of magnesium in your urine. A low level of magnesium in your body can lead to a vicious cycle of: Low magnesium levels Elevated insulin and glucose levels 42 So it is very important to get a good daily dose of magnesium. There are different types of magnesium. We recommend magnesium glycinate because it dissolves well in liquids and provide a high level of absorption. 2. Potassium: A vital mineral that is needed for Type 2 Diabetics to store excess sugar in the muscles and the liver. Without this mineral in sufficient abundance (4700 mg. daily = 7 cups of vegetables) the body cannot store the excess sugar in the muscles and the liver and instead it is stored as fat in the body. Also, Potassium may help improve insulin sensitivity. 3. Chromium: Great for managing cholesterol levels and is known to enhance the action and balance of Insulin. If you have Insulin Resistance chances are that chromium gets excreted through the urine leading to low levels of chromium, which fuels the vicious cycle of Insulin Resistance just like magnesium does. So this mineral is also extremely important to get. VitaminsandMinerals list
  42. 42. 4. Vitamin D: is found in sunlight and not naturally found in many foods. It is good against inflammation and immune functions. It helps cells growth and is needed for overall bone growth. A deficiency of vitamin D is a major cause of chronic conditions such as chronic inflammation in Type 2 Diabetes Studies show that elevated blood sugar levels correlate with vitamin D insufficiency. 5. Note: Vitamin K that may be helpful in healing insulin resistance in older men. I don’t recommend it as a supplement, but be sure to get it through a vitamin pill or through diet. 43
  43. 43. Before each meal it is important to test your blood glucose levels. Take out a note pad, and write the date at the top of the first page. Below write before breakfast, then your blood glucose value, perhaps 7.0 mmol/l. Then write what you are having for breakfast (e.g., you had the breakfast meal suggestion). Your journal should read something like this: mm.dd.yy ChapterTwelve:Testing BloodGlucose LevelsandJournaling Optimum 4.7 to 5.4 mmol/l [84 to 98 mg/dl] Normal 5.5 mmol/l [100 mg/dl] Prediabetes 5.6 to 7.0 mmol/l [100 to 126 mg/dl] Diabetes > 7.0 mmol/l [>126 mg/dl] Fasting Blood Glucose Levels Before breakfast: 7.0 mmol/l: 2 cups brusselssprouts, 1 egg, 1 to 2 glasses filtered water, 1 tablespoon extra virgin olive oil, tea. 2 hours after breakfast you should test your blood glucose levels again. Then write that number in your journal on the line below the first line. For example: 2 hours after breakfast: 6.5 Then your journal should look something like this: mm.dd.yy Before breakfast: 7.0 mmol/l: 2 cups brusselssprouts, 1 egg, 1 to 2 glasses filtered water, 1 tablespoon extra virgin olive oil, tea. 2 hours after breakfast: 6.5 44
  44. 44. Now you have some valuable information. You can see that the glucose level is going down which means that the foods you have been eating were good for you. If the level is higher than before the first test, the foods weren’t good for you, and you should avoid them for now. The aim is to get your blood glucose levels under 6.8 mmol/l [122 mg/dl] 2 hours after each meal, preferably down to the level they were before testing. When we are diabetic the levels don´t come down because of the Insulin Resistance, but in time they will when you continue these foods. A level of 6.8 mmol/l is considered normal. If your levels are higher than that the disease is causing harm in your body, so you want to bring it down as fast as possible. This will take some time depending on how high your blood glucose levels were when you started. As long as you can see they are improving you are on the right track. Testing and journaling in this way is a very good tool to test and follow your blood glucose levels with the foods you eat. This way you can directly monitor your blood glucose levels and keep them under control. Continue adding information to your journal for lunch and dinner. Continue these meals until your blood glucose levels reach the normal range (5.5 mmol/l [100 mg/dl]) and stabilize there. Then you can move on and follow the healthy diet including anti-inflammatory and alkaline foods in chapter 15. 45
  45. 45. ChapterThirteen: AvoidProcessedFoodandFats Processed foods are foods that have been changed from their natural state for safety reasons or convenience. They have been either frozen, canned, dried, hydrogenated, or pasteurized. Most contain added salt, sugar and unhealthy fats, which should be avoided. Examples of processed foods that should be avoided: white bread, white pasta, white rice cakes, biscuits, buns, pastries margarine breakfast cereals cheese bread savory snacks, such as chips. "convenience foods", such as microwave meals or ready-to-eat meals drinks, such as milk or soft drinks Processed meat are meats that have been, smoked, cured or salted or have added preservatives. Most contain unhealthy fats (trans fats) and should be avoided. Examples of processed meats are: sausage bacon ham salami pâtés cheap supermarket meats hotdogs fast food Foods are processed to make them look better, taste better and prolong their shelf life. Not all processed foods are bad for you. For example, canned tomatoes are fine; just make sure there is no added salt and sugar. 46
  46. 46. Good fats and bad fats There are good fats and bad fats. The good fats are monounsaturated and polyunsaturated fats and omega 3 fatty acids. The bad fats are saturated, hydrogenated and trans fats. Good fats The good fats are heart healthy and don’t add to heart disease risk. They actually help prevent heart disease by lowering your blood cholesterol levels. However these good fats are high in calories, and will raise your triglyceride levels so use them moderately. Below is a list of food with good fats: Polyunsaturated fats are found in vegetable oils that stay liquid at room temperature, such as safflower, corn, soybean, cottonseed and sunflower oils. Mayonnaise and salad dressings also contain polyunsaturated fat. Replace saturated, hydrogenated, and trans fats with polyunsaturated fats to improve your level of good HDL cholesterol instead of bad LDL cholesterol. Monounsaturated fats are vegetable oils that are liquid at room temperature, such as olive oil (and olives), avocados, canola oil, and peanut oil (and peanuts). Use monounsaturated fats in your diet instead of saturated fats because they help lower LDL bad cholesterol without lowering HDL good cholesterol. Omega-3 fatty acids are found in fatty fish such as salmon, halibut, mackerel, tuna, sardines, seabass, herring, pompano, and lake trout. They are considered heart healthy because they lower the triglycerides and cholesterol in your bloodstream as well as prevent blood clots. Vegetarian sources of omega-3 fatty acids are flaxseeds, walnuts, canola oil, soybeans, and soy products. 47
  47. 47. Hydrogenated fats are liquid vegetable oils that are chemically produced so they are solid at room temperature. This hydrogenation sometimes turns oils into trans fats, a very unhealthy fat that is found in packaged snacks, baked items, margarine, and fast foods. Avoid these products and buy trans-fat-free products instead. There are more products on the market that are trans-fat-free. Check the labels and avoid foods that have been hydrogenated or partially hydrogenated. Saturated fats are naturally solid at room temperature, and come mostly from animal sources such as lard, butter, milk fat, meat, chicken and pork skin, ice cream and cheese. And also from coconut and palm oils as well. Previous studies have found that saturated fats are bad due to risk of heart disease. But recent studies show that saturated fats actually are healthy and nutritious, and on average does not cause heart disease although in individual cases it can. They are specifically healthy in coconut oil, but it is well adviced to eat them in measures as they are solid at room temperature and can cause blood clogs if overindulged. But they are not unhealthy as previously found. Perhaps I should have listed this fat under the good fats, but for diabetics, my own opinion is to go easy on saturated fats. The author, DeWayne McCulley says in his book Death To Diabetes Reverse Diabetes: 10 Steps & 6 Stages, that saturated fats are linked with Insulin Resistance as they clogg the cells Insulin receptors from opening to and receiving the Insulin containing the blood sugar. Bad fats Bad fats are dangerous for your heart and blood vessels because they increase your cholesterol levels, which could increase your risk for coronary disease, and also cause clogging of your blood vessels. Therefore they need to be limited in your diet. 48
  48. 48. Processed foods contain acids, and anti-inflammatory and alkaline foods do not. Avoid acids in your foods to stay healthy. Below is a list of anti-inflammatory and alkaline foods you can use in your meals. There are also many other foods you can use. Just be sure that the type of food you use is natural and not processed. ChapterFourteen: Anti-inflammatory andAlkaline Foods almonds and almond milk amaranth apricots apples artichokes arugula asparagus avocado and avocado oil basil beans (black beans, read beans, lentils, navy beans, lima beans, mung beans and other beans) beets bell peppers berries (blackberries, blueberries, raspberries, strawberries) bok choy broccoli brusselssprouts buckwheat cabbage cantaloupe carrots 49
  49. 49. cauliflower celery chicken (and other white meats) chives cilantro cinnamon coconut collard greens cucumber cumin dandelion eggplant endive extra virgin olive oil flax oil and flax seeds garlic ginger gluten free bread goat milk grape fruit green beans green tea herbal teas kale kelp leeks lemon lettuce lime millet mint mustard greens new potatoes okra onion parsley peas pomegranate pumpkin and pumpkin seeds quinoa radishes red wine : a glass or two daily (fights inflammation) rhubarb salmon (cod, mackerel, sardines) sesame seeds shiitake mushrooms soybeans spinach sprouts squash sunflower seeds sweet potatoes Swiss chard thyme tofu tomato turkey turmeric turnips wheat grass zucchini The aforementioned foods are particularly good for Type 2 Diabetes. 50
  50. 50. When your blood glucose has come down to the normal range, follow these directions to continue reversing and curing your Diabetes. Don’t be afraid to experiment. You want to aim for a healthy diet with a lot of variation. The food directions listed below work, but please find and add to these foods what you like and what suits your taste. Use these foods as a model to find your own dishes. Also, and very importantly, continue your blood glucose testing and journaling to see what is good for you. Try to follow these directions daily: Eat all the meals: breakfast, lunch and dinner. It is especially important that you get a healthy and nutritious breakfast. Breakfast is the most important meal of the day, because it lays the foundation for the day. 7 cups of vegetables (to eradicate food cravings and to repair your body. Use smoothies (as described below) as a way to get more vegetables into your diet. Be aware not to overeat, as this will release too much Insulin causing further Insulin Resistance. ChapterFifteen: Directionsfor aHealthyDiet 51
  51. 51. Avoid frequent meals as this will only lead to Insulin being released again and again causing Insulin Resistance. Instead eat the regular meals, breakfast, lunch, and dinner, and give your body a rest from secreting Insulin. Incorporate spices, fruits, and berries into your meals. 2-4 servings of fruit (according to how many calories you require, and what you can tolerate), and up to 1 cup of berries per day.  4 cups of either white or green tea as they have important flavonoids, antioxidants that fight inflammation. 2 glasses of pure mineral water with each meal. That is 8 glasses of water daily. Take a daily vitamin pill. Vitamins and minerals are so important in healing this disease. Also make sure you get magnesium on a daily basis. Eat only when you are hungry. (If you experience food cravings or cravings for sweets, it is because you haven’t eaten enough vegetables, and lack potassium. A quick way to fix this is to eat a few a tomatoes or some kale or any other potassium rich vegetable.) I suggest that you continue to eat vegetables in the morning. Try blending them into a smoothie. This is very healthy because as you ”eat“ them the body’s cells get energy right away without your body first having to digest them. This means that your body is free to use the energy directly to repair your body. By juicing in this way you heal your cells more quickly than if you don’t juice them. You may wonder why I didn’t suggest that in the beginning? That is because I want you to first get used to eating vegetables before juicing them. When we are diabetic we haven’t been good at eating vegetables in the past. All change must come gradually so the body can get used to it. If you wish to juice your vegetables in the morning, a good piece of advice is not to juice more than you would have eaten. Otherwise you will soon find you get a bit “high“ on juice. Eating too many juiced vegetables at a time can be felt in your body. The only way I can describe it is that you can feel over-energized and a bit uncomfortable in your body. 52
  52. 52. A smoothie is basically a full meal. But you may need additional proteins if you don’t use protein powder directly in your juices. So it’s a good idea to eat an egg on the side. Also, try a fruit smoothie as a snack in the afternoon (see recipe below). These are very powerful in healing Diabetes. By now you would add grains back to your diet. So bread would be a good thing along with a juice too. I recommend you to juice mostly vegetables and very little fruit. Fruit has a lot of fructose (sugar), which will raise your blood glucose levels. So if you want to include fruits I recommend you juice 80% vegetables and only 20% fruits in your smoothies. I myself am very sensitive to fruits. Perhaps it is different for you. Perhaps you can tolerate more. So please experiment. This whole thing of curing your Diabetes is a personal discovery process, so don’t be afraid to experiment and see what suits you. These are only guidelines. You must find what is best for you. 53
  53. 53. If you need more variation in your breakfast and perhaps are longing for cereals, I recommend you avoid many of the packaged cereals on the market because they contain lots of carbohydrates and trans fats. Instead eat oatmeal (steel cut), see a very delicious recipe in chapter 18. Buy bio spelt waffles (brand, Alnatura). Break them apart and put into either soy milk or almond milk whatever you prefer, sweeten with stevia. This makes a very delicious cereal, it tastes exactly like the packed cereals and are much much healthier. I don’t recommend eating too much cereal though, because your body really needs the nutrients from vegetables, eat cereal perhaps once or twice a week as variation. Or having a small plate of cereal and eating the veggies afterwards would also be a solution. Make sure you get enough fiber in your meals. Fiber is found in vegetables, whole grain breads, fruits, legumes and cereals. Fiber is a kind of carbohydrate but it doesn’t raise blood glucose levels because it is not broken down by the body. It is important to get enough fiber because fiber supports good blood glucose levels and weight reduction, and prevents obesity and coronary heart disease. An average person should eat about 20 to 35 grams of fiber per day. A person with Diabetes should eat about 50 grams of fiber per day. This will help you to control your blood glucose levels. There are two types of fiber, soluble and insoluble. Insoluble fiber keeps the digestive tract working well and soluble fiber, like oatmeal (steel cut) lowers both cholesterol levels and blood glucose levels. Fiber is what makes you feel full after eating. So it’s good to eat fiber-rich foods. This will also help prevent overeating. In a healthy diet including anti-inflammatory- and alkaline foods, you need all the macronutrients which are: Carbohydrates = vegetables, fruit, and grains Proteins = turkey, chicken, eggs, salmon, lamb, kidney beans and fish. Fats = extra virgin olive oil, and coconut oil. 54
  54. 54. Liquids = pure mineral water and tea (green and white tea). You may eventually long for some juice. Here I recommend you not to buy any carton juices as they contain far too much sugar. They are overloaded with sugar and are not healthy. Instead make your own juice. For example, squeeze half a lemon into a cup of cold water and sweeten with stevia. Tastes delicious. Do this also with half a grapefruit and only occasionally (once a week) with an orange for some fresh orange juice. Use coconut oil for frying and baking. Extra virgin olive oil cannot take the heat, and is harmed by high heat. Use extra virgin olive oil to pour on foods and in smoothies. Half the plate should be vegetables: You probably learned it as a child. A quarter should be proteins and the last quarter should be grains. Use these guidelines for healthy and balanced meals. Food directions I recommend that you eat three meals daily. If you get hungry in between have a snack. I suggest the same kind of foods in the morning as in the plan to bring your glucose levels down. See chapter 10. Or have a green smoothie (recipe follows) to start your day. Green smoothie: (See more recipes in the last chapter): •1 cup almond milk •1 tablespoon flax seed • ½ avocado • 1 Kiwi •1 cup broccoli •1 tablespoon extra virgin olive oil •½ lemon with peel •1 cup spinach •1 carrot •1 apple Preparation: Pour the almond milk into a blender. Add the rest of the ingredients and blend for 30 to 45 seconds, or until the consistency is as you like it. Enjoy. 55
  55. 55. •1 tablespoon extra virgin olive oil •turkey (the size of a deck of cards) Preparation: Grease a baking dish with a teaspoon of coconut oil. Put the chopped onion in and let it brown in the oven (5 minutes). Then pour the hot bouillon water over it. Put the quinoa, vegetables and meat in too. Bake for approximately 25 minutes. With this dish aim for about 2 to 3 different vegetables. You can use many different combinations of vegetables. In the above meal I put broccoli and bell pepper together. But you could also use broccoli and cauliflower, or cauliflower and a few slices of tomato. Aim for 2 to 3 cups of vegetables. Remember, you have to have 7 cups of vegetables daily. Also you can replace quinoa with brown rice or amaranth, or whatever you prefer. Adapt the meal model and make it your own. Other vegetables that go well together are: •Cauliflower and eggplant •Broccoli and zucchini •Broccoli and tomato •Kale with broccoli or cauliflower •And of course there are many more. Find your own combinations. Fruit smoothie: Serves 2: •Handful of blackberries •2 apples, sliced •3 deciliter almond milk •½ lemon with peel, halved Preparation: Pour the almond milk into a blender. Add the berries, apples, and lemon. Blend for 30 to 45 seconds. Enjoy. Next I recommend the following meal design that can be used with many different foods for either lunch or dinner: Broccoli, quinoa, and turkey: Serves 1 : •Coconut oil for greasing the dish. •1 onion, chopped •½ cup of hot bouillon water •½ cup of quinoa •2 garlic cloves •2 cups broccoli •½ bell pepper 56
  56. 56. You can also use this meal model by simply cooking the food in a casserole, and in a pan. That is quicker and easier, but oven made food is healthier than food fried on a pan, because there is little added fat when cooked in the oven. In the above meal example I have used quinoa since it is a grain and a complete protein. A complete protein is a protein that contains all the amino acids including the nine essential amino acids that the body can’t produce on its own. In general be careful when eating quinoa. Even though it is very healthy it has a lot of carbs. A half cup is good for one person per day, not more. I once filled my plate with qunioa, vegetables, and some meat thinking I was eating very healthfully, only to discover later that I had elevated blood glucose levels because I had eaten too much qunioa. In the first phase of bringing your blood glucose levels down to the normal range I didn’t include grains as they are high in carbohydrates. But now as your blood glucose levels are stabilized at the normal level it is time to add grains back to your diet again for more variety. 57 Also it’s time to include more fruit and berries into your diet. Fruit and berries are good for diabetics as they contain important antioxidants, vitamins and minerals that are good against inflammation and foster good health. It’s important to be aware that fruit and berries contain a lot more carbs than vegetables do. I recommend two servings of fruit daily, and up to 1 cup of berries daily. That has worked for me. According the National Diabetes Information Clearinghouse, you should eat two fruits daily if you require between 1200 to 1600 calories per day, three fruits per day if you require 1600 to 2000 calories, and four fruits per day if you require 2000 to 2400 calories per day. Fruits have a lot of carbohydrates. If you eat more than two fruits daily check your blood glucose levels to see if you can tolerate it. If you can’t, don’t eat more than two fruits daily.
  57. 57. Break slide Fruit and Berries list for Diabetics Apples for vitamins Apricots for fiber Avocado for potassium and fiber Blackberries for antioxidants Banana for potassium (lots of carbs) Blueberries for antioxidants Citrus fruit for vitamin C Cranberries for antioxidants Grapefruit for vitamin C Grapes high in potassium Tart cherries fight inflammation Figs for potassium Kiwi high in potassium Nectarines high in potassium Oranges for vitamin C (eat only small amounts as they have many carbs) Peaches high in potassium Pears high in potassium Plums high in potassium Raspberries for antioxidants Rhubarb high in potassium and vitamin K Strawberries for antioxidants Use fruits for snacks, salads, and in smoothies. With these directions and the previous recipes from the chapter on bringing your blood glucose levels down to the normal range, I invite you to combine and create your own meals in the way you like them. These are just ideas to help you get started. Since Type 2 Diabetes is caused by too much Insulin, you could, once in a while, fast for a day, or for some hours of the day if you like, to give the Insulin a break. This will also help you to lower and cure your Insulin Resistance. I am only mentioning this as a possibility. I haven’t actually done it myself. I just know that this is also beneficial in eradicating the Insulin Resistance. If you choose to fast, I recommend that you do so after a month of following these food directions, so your body can get used to the new life style, and then only fast afterwards. 58
  58. 58. 1. Appels 2. Beans (red kidney beans and lentils) 3. Bell Peppers 4. Berries (blueberries, blackberries, raspberries and strawberries) 5. Broccoli 6. Brusselssprouts 7. Celery 8. Chard 9. Cucumber 10. Eggs 11. Grapefruit ChapterSixteen: GreatFoodfor Diabetics 12. Kale 13. Kiwi 14. Lemons and limes 15. Nectarines 16. Nuts 17. Salmon (and other fatty fish such as mackerel, tuna, and sardines) 18. Spinach 19. Tomatoes 20. Whole grain bread These foods are extremely healthy as they contain vitamins and minerals that diabetics need. With these foods you can make many nutritious meals and snacks. 59
  59. 59. Always keep these foods at hand: 1. Green leafy vegetables such as; kale, broccoli, spinach, brusselssprouts, chard. 2. Salmon, fresh and frozen (wild salmon) (and other fatty fish such as mackerel, tuna, and sardines) 3. Beans (red kidney beans and lentils) 4. Bell peppers 5. Apples 6. Tomatoes 7. Cucumber 8. Lemons and limes 9. Whole grain bread 10. Berries (blueberries, dark berries, raspberries and strawberries) 11. Nuts You may have noticed that I chose all the greens from the first list. That is because it is important to eat varied greens. If you daily eat the same greens over and over again you might build up toxins in your intestines that could lead to allergies. So always remember to vary your greens. This is good advice for all foods. Try to vary your meals so that you don’t eat exactly the same meals daily. 60
  60. 60. Low Glycemic Foods 0-54 Moderate Glycemic Foods 55-69 High Glycemic Foods 70+ Most non - starchy vegetables<15 Canned kidney beans 52 Bagel 72 Peanuts <15 Kiwifruit 52 Corn chips 72 Low-fat yogurt, no Sugar<15 Orange juice 52 Watermelon 72 Tomatoes 15 Banana 53 Honey 73 Cherries 22 Potato chips 54 Mashed potatoes 73 Peas 22 Special K 54 Cheerios 74 Plum 24 Sweet potato 54 Puffed wheat 74 Grapefruit 25 Brown rice 54 Doughnuts 75 Pearled barley 25 Linguine 55 French fries 76 Peach 26 Oatmeal cookies 55 Vanilla wafers 77 Can peaches, natural juice 30 Popcorn 55 White bread 79 Soy milk 30 Sweet corn 55 Jelly beans 80 Baby lima beans 32 Muesli 55 Pretzels 81 ChapterSeventeen: GlycemicIndex It is important to be aware of which foods have a high and low GI (glycemic index) value. 61
  61. 61. Low Glycemic Foods 0-54 Moderate Glycemic Foods 55-69 High Glycemic Foods 70+ Fat-free milk 32 White rice 56 Rice cakes 82 Low-fat yogurt, with sugar 33 Pita bread 57 Mashed potatoes, instant 83 Apple 36 Blue berry muffin 59 Cornflakes 84 Pear 36 Bran muffin 60 Baked potato 85 Whole wheat spaghetti 37 Hamburger bun 61 Rice, instant 91 Tomato soup 38 Ice cream 61 French bread 95 Carrots, cooked 39 Canned apricots, light syrup 64 Parsnips 97 Apple juice 41 Macaroni and cheese 64 Dates 100 All-bran 42 Raisins 64 Custard 43 Quick-cooking porridge 65 Grapes 43 Rye crisp-bread 65 Orange 43 Table sugar (sucrose) 65 Canned lentil soup 44 Instant porridge 66 62
  62. 62. Low Glycemic Foods 0-54 Moderate Glycemic Foods 55-69 High Glycemic Foods 70+ Macaroni 45 Pineapple 66 Pineapple juice 46 Taco shells 68 Banana bread 47 Whole wheat bread 68 Long-grain rice 47 Pasta 61 (average) Bulgur 48 Canned baked beans 48 Grapefruit juice 48 Grapefruit juice 48 Oat bran bread 48 Old fashioned porridge 49 Whole - grain pasta (average) 52 63
  63. 63. White rice, potatoes and pasta are best avoided. Replace potatoes with sweet potatoes. Replace white rice with brown rice and pasta with wholegrain pasta in measures. When you have been cured you can again add these to your diet in small amounts so they don´t harm you. It is the large portions of these foods that harm. In small amounts they all have important nutrients that are good for us. So the aim is to cure your Diabetes and arrive at normal healthy eating. Perhaps you don´t even want to add back potatoes, white rice, and pasta. But you will have the option to do so in moderation. You may have grown too fond of the other healthier foods. Anyway be careful with these foods. Even though you may cure your condition, you certainly don´t want to go back and load your body with these diabetic harmful foods. You want to make sure you eat healthy, balanced and moderately to avoid creating Insulin Resistance again once it has been cured. In my own experience, I just had a plate of wholegrain pasta the other day and found that it didn´t even fit my taste anymore. But you´ll have to discover for yourself. Natural foods really are very delicious. It is often our conditioning, and based on looks and TV commercials that we may choose a hotdog instead of a plate of vegetables, thinking vegetables aren´t that nice. But this is not the truth – it’s only conditioning that makes us think in this way, and therefore we exclude them with our mind. 64
  64. 64. If you choose to go on this journey from illness to wellness, and I hope you do, I wish to say to you: Be very patient with yourself. If your blood sugar hasn´t come further down the first 14 days maybe it is on the verge to, so dont ever give up. I have reversed and cured my Diabetes with this plan and these guidelines, and if I can do it, I know you can too. The body is created to heal itself once given the proper nutrition. It may take a while for your body to adjust. It also depends on how much the disease has developed in your body. So just be patient. Your blood sugar will come down. Also avoid falling into the trap of becoming fanatic about reversing and curing your Diabetes, thinking that you mustn´t ever eat a certain thing. You can have some of your favorite sweets once in a while. A good tip I have used is to have a piece of cake, for example, in the weekends, not every day. That way it becomes something to look forward to. If you do desire sweets daily, use the diabetic friendly sweets listed in the following recipes chapter. There is a difference between craving sweets or desiring sweets. If you have just eaten a meal and you didn´t get the approximately 2 ½ cups of vegetables and you feel hungry again shortly after, then that is a craving. If you have eaten the approximately 2 ½ cups of vegetables with your meal and you start to desire some sweets, that is a different thing. A good way of finding out if it’s a craving or not is to ask yourself, ”Do I have to have this sweet or can I go without it?”. If you can go without, it´s not a craving but rather a desire for it. That´s normal. Now I have given you the tools to beat this disease. Use them, and use your will to consistently keep going, knowing there is light at the end of the tunnel. 65
  65. 65. Brussels sprouts and salmon: Serves 1: •2 to 2½ cups brussels sprouts •1 tablespoon of coconut oil •1 piece salmon (preferably wild salmon), the size of a deck of cards. •Salt, pepper, and dill. •½ onion (optional), halved •½ slice of bell pepper. •2 garlic cloves, minced (optional) Directions: Steam the brussels sprouts lightly, (10 to15 min.) in a pan with 1/2 cup of water. Grease a pan with a tablespoon coconut oil. Add the salmon, onion, bell pepper, and garlic. Spice with salt, pepper and dill and bake in the oven for 20 min. at 200 degrees. Broccoli and egg: •2 to 2½ cups broccoli (fresh or frozen), steamed •½ slice bell pepper •1 egg, fried or boiled •1 tablespoon extra virgin olive oil •Season with Tabasco sauce or a tiny bit of cayenne pepper. ChapterEighteen:MealRecipes 66
  66. 66. Spinach and fried egg: Serves 1: •2 to 2 ½ cups spinach •½ slice bell pepper •1 onion, quartered (optional) •1 egg, fried •1 tablespoon extra virgin olive oil Directions: Steam the spinach, bell pepper, and onion lightly in a pan with ½ cup of water (10 to 15 minutes). Serving: Pour the extra virgin olive oil over the vegetables. Eat with a fried egg. Spice with Tabasco sauce if desired. Red kidney beans and salmon: •1 to 1 ½ cups red kidney beans. •1 tablespoon extra virgin olive oil. •1 onion, chopped. 2 garlic cloves, minced . •2 cans tomatoes (800 grams). •2 teaspoons vegetable bouillon mix A little bit of : •Basil , •Oregano , •Rosemary, •Marjoram , •Thyme •Chili peppers , •Salt and pepper , dill. •1 slice of salmon, the size of deck cards. Preparation: Soak kidney beans overnight in water to cover. Drain well. Directions: Heat olive oil, onions and garlic until soft and translucent. Add the tomatoes, kidney beans and spices. Let boil for 30 minutes, then remove from the heat. Spice the salmon with salt, pepper and dill and bake in the oven (20 minutes at 200 degrees) with the bean mixture. 67
  67. 67. Broccoli and salmon: •2 to 2½ cups broccoli (fresh or frozen) •1 piece salmon (preferably wild salmon), the size of a deck of cards. •Salt, pepper, and dill. •Coconut oil. ½ onion, halved (optional) . •½ slice of bell pepper . •2 garlic cloves, minced (optional) Directions: Steam the broccoli lightly, (10 – 15 minutes.) in a pan with 1/2 cup of water. Season the salmon with salt, pepper, and dill and bake the in the oven (20 minutes at 250 degrees) with coconut oil and onions, add bell pepper and garlic. Asparagus and salmon: •2 to 2½ cups asparagus •1 piece salmon (preferably wild salmon), the size of a deck of cards. •Salt, pepper, and dill. •Coconut oil •½ onion, halved (optional) . •½ slice of bell pepper •2 garlic cloves, minced (optional) . •A bit of dill Directions: Steam the asparagus lightly, (10–15 minutes.) in a pan with 1/2 cup of water. Season the salmon with salt, pepper, and dill and bake in the oven (20 minutes.) with coconut oil and onions, add bell pepper and garlic. 68
  68. 68. Directions: Season the zugetti with garlic and put in the oven for 20 minutes. Fry an egg and enjoy! Broccoli, quinoa, and turkey: Serves 1: •Coconut oil. •1 onion, chopped •½ cup hot bouillon water. •½ cup quinoa •2 garlic cloves, minced. •2 cups broccoli •½ bell pepper. •Turkey (the size of a deck of cards) •1 tablespoon extra virgin olive oil Preparation: Grease a baking dish with a teaspoon of coconut oil in a dish. Put the chopped onion in and let it brown in the oven (5 minutes). Then pour the hot bouillon over it. Put in the quinoa, vegetables and meat. Bake in the oven for approximately 25 minutes at 200 degrees. Zucchini (eggplant or bell peppers) and a fried egg: (or lean fish, turkey, skinless chicken) •500 grams zucchini, sliced the long way ½ cm thick. •Extra virgin olive oil. •Salt and pepper •Garlic powder. •Herbal mix. •1 egg, fried (optional) Preparation: Brush the zucchini with olive oil, salt, pepper, garlic powder, and herbal mix. Bake in the oven for 30 minutes. 69
  69. 69. Swiss chard and a fried egg: •Swiss chard, 250 grams •1 teaspoon of butter •1 teaspoon vegetable bouillon •1 cup of water Directions: Peel the green part of the stalk. Wash the stalk and cut it into slices of 1 ½ centimeters. Put a cup of water into a pan and add the stalk pieces. Add the bouillon and steam for 10 minutes. Remove the bouillon water, put in in a cup and grate the cheese over the stalks. Put the lid on and let it melt over the stalks. 2nd part, the green leaves: •1 teaspoon butter. •1 onion, chopped •2 teaspoons vegetable bouillon •nutmeg •½ cup of cream •2 teaspoons dinkel flower Directions: Steam the green leaves in water 15 minutes until they are nicely soft. Drain the water. Put the leaves into a drainer to drip off. Then put the leaves on a board and hack them very finely so they become like hacked spinach. Put the butter and chopped onion into a pan until translucent. Add the hacked leaves and stir. Pour the cream and the spelt flower into it. Spice with bouillon, pepper, salt and nutmeg. 70
  70. 70. Preparation: Heat the coconut oil, onion, and garlic in a large saucepan until translucent. Add the tomatoes and the rest of the ingredients. Cabbage soup: Serves 2: •3 tablespoons extra virgin olive oil •1 onion, chopped •2 garlic cloves. •½ head of cabbage, chopped •1 can of chopped tomatoes, 400 grams. •2 teaspoons vegetable bouillon •Salt, pepper and cumin to taste Preparation: Heat the olive oil, onion and garlic in a large saucepan until translucent. Add the cabbage and turn a bit. Put a liter of water over it, add the canned tomatoes and the rest of the ingredients. Let simmer gently for 15 to 30 minutes. Tomato soup: Serves 2 : •2 tablespoons coconut oil. •1 onion, minced •1 garlic clove, minced. •1 can chopped tomatoes, 400 grams •1 teaspoon bouillon mix (vegetable mix) •Pinch of salt. •Pinch of black pepper •A little basil, oregano, thyme and rosemary 71
  71. 71. Broccoli soup: Serves 2 : •1 head of broccoli •1 teaspoon bouillon mix (vegetable mix) •1 teaspoon grated almonds •1 cup almond milk (or a little cream) •Salt and pepper to taste. Preparation: Steam the broccoli lightly in 1/2 cup of water. Then puree the broccoli and add the remaining ingredients, making sure everything is well mixed. Lentil soup: Serves 2 : •2 cups lentils •2 tablespoons coconut oil. •1 teaspoon ground cumin •1 onion, chopped. •½ teaspoon ground black pepper •2 teaspoons of bouillon mix •½ teaspoon each turmeric, cilantro and cardamom •1 lemon, juiced. •2 tablespoons chopped fresh or dried parsley Preparation: Cook the lentils in a large saucepan pan covered with a liter of water. Add the coconut oil, cumin, and chopped onion. Let boil 10 minutes. Add the bouillon mix and spices. Let boil gently 10 minutes more. Prior to serving, add lemon juice and parsley. 72
  72. 72. Green salad: In a bowl, add lettuce, cucumber, tomatoes, sliced bell peppers, onions, celery, flaxseeds, and everything you like. Serve with a salad dressing (optional). Tuna salad: Put a can of tuna in a bowl. Add a chopped onion, chopped cucumber or pickles (be careful as, pickles might contain sugar) and light mayonnaise. Mix it all thoroughly together and add to a green salad. Chicken salad: Fry or bake chicken pieces in coconut oil. Add them to your green salad. Egg salad: Boil an egg, peel, cool and chop and add it to a green salad. Fruit salad: Add your chosen fruits (1/2 to 1 cup) to your green salad. Salad dressing: •1/2 cup apple cider vinegar •1 teaspoon oregano •1 teaspoon mustard •Pinch of sea salt •Pinch of pepper •1 teaspoon bouillon •1 onion, chopped (optional) •1 garlic clove (optional) •2 tablespoons extra virgin olive oil Preparation: Put apple cider vinegar into a jar and add the mustard. Mix nicely. Add the rest of the ingredients and mix all together. 73
  73. 73. Topping: Combine the beaten eggs and almond milk. Pour it on top of the rhubarb. Put back in the oven for 5 to 10 minutes. Apple pie: •100 to 150 grams of grated nuts or almonds. •2 eggs, beaten •500 grams apples, washed and cut in pieces . •½ deciliter almond milk Preparation: Grease a pie pan with a teaspoon of oil. Add the grated nuts or almonds. Put the sliced apples on top and spread evenly. Bake in the oven for 20 minutes at 200 degrees. Topping: Combine the beaten eggs and almond milk. Pour it on top of the apples. Put back in the oven for 5 to 10 minutes. Rhubarb pie: •100 to 150 grams grated nuts or almonds •500 grams rhubarb, washed and cut in pieces. •2 eggs, beaten •½ deciliter almond milk Preparation: Grease a pie pan with a teaspoon of oil. Add the grated nuts or almonds. Put the cut rhubarb on top and spread evenly. Bake in the oven for 20 minutes at 200 degrees. 74
  74. 74. Mango cream: •100 grams dried mango •4 cups low-fat yogurt Directions: Soak the mango in water for 2 hours. Puree it and combine with the yogurt. Chocolate balls: •7 dried apricots (or 7 dried and sliced mangos or figs) •200 grams grated almonds •2 tablespoons sugar free chocolate powder •4 tablespoons grated coconut or sesame seeds Directions: Soak the dried fruit in cold water for 2 hours. Blend with a mixer. Add the grated almonds and the chocolate powder. Stir gently together. Form some small balls in your hand with a spoon and roll them in either the coconut or sesame. Put in a box – keep in the fridge. 75
  75. 75. Cereal Oatmeal and quinoa porridge recipe: •2 cups of milk (soy- or almond milk) •½ cup quinoa •½ cup oats (steel cut) •Pinch salt •¼ teaspoon cinnamon •¼ teaspoon nutmeg •½ cup flaxseed •blackberries ( 6 to 8 pieces) for topping. Directions: Put all the ingredients in a sauce pan with water and bring to simmer for 15 min. Serve with 1 cup of milk and blackberries on top. Home made whole grain cereal: •2 bio spelt waffles, (brand, Alnatura) •1 cup of milk (soya or almond milk) Directions: Break the wholegrain pops and put them in a plate with 1 cup of milk. Sweeten with stevia (optional). 76
  76. 76. Smoothie recipes (green smoothies) •1 cup almond milk •1 cup broccoli •1 cup spinach •½ avocado •1 carrot •1/2 apple •10 almonds •1 tablespoon flaxseed •1 tablespoon extra virgin olive oil •1 thick lemon slice with peel ~ •1 cup almond milk •1 cup Swiss chard •1 cup spinach •½ banana •2 slices of apples •1 tablespoon flaxseed •1 thick lemon slice with peel •½ teaspoon of cayenne pepper •1 tablespoon extra virgin olive oil •1 cup almond milk •1 cup Swiss chard •1 tomato •4 to 5 cm peeled ginger •2 apricots •½ banana •1 tablespoon flaxseed •1 thick lemon slice with peel •Add ons (optional): add 4 to 5 cm of cucumber, and ½ teaspoon cayenne pepper and ½ teaspoon turmeric. Note: Try to keep the ratio between vegetables and fruit at 80% vegetables to 20% fruit so you don’t get too many carbs. Remember there is a lot of fructose in fruit. If your drinks taste of vegetables too much, add more lemon to balance out. Lemon can save any drink from tasting of excessive vegetables. 77
  77. 77. Fruit smoothie: Serves 2: •Handful of blackberries. •2 apples, sliced. •3 deciliter almond milk. •½ lemon with peel, halved Preparation: Pour the almond milk into a blender. Add the berries, apples, and lemon. Blend for 30 to 45 seconds. Enjoy. Note: For variation use blueberries, raspberries, strawberries, cranberries, and oranges and banana (see fruit and berries list for more inspiration). 78
  78. 78. HORIZONTAL PICTURE First eradicate food cravings (chapter 6) and bring your blood glucose levels down to the normal range. Then use the directions for a healthy diet including anti- inflammatory and alkaline foods to continue curing your Diabetes. The aim is to arrive at a continuous heathy diet plus daily exercise (chapter 8) that will cure your Diabetes. Remember, when your blood sugar comes down to the normal range and stabilizes then you may say you are cured. But then it is really important to stay on the healthy diet to avoid re-creating the Insulin Resistance and to maintain the cure. To achieve this it is very important to fully understand chapter 2 and the workings of Type 2 Diabetes, including the right amount of potassium in the body to eliminate food cravings, which will eliminate overeating, which will eliminate Insulin Resistance and inflammation, which will cure your Diabetes. Summary 79
  79. 79. To help this reversal and cure process, it is very important to get into the thinking: I need 7 cups of vegetables daily, and if I experience food cravings at any time, I have to get some potassium (vegetables), a cup or more, you’ll quickly tell how much as the food cravings soon begin to disappear after you eat the vegetables. This is to give the body the right amount of potassium to function properly so your food cravings go away. Grasp this, and you are on your way to healing. In this way you will not be obeying the disease and satisfying the cravings, so you won’t increase your blood glucose levels, and fuel the disease, as it would naturally do if you did satisfy them. Then when your food cravings do go away: Be very careful not to start eating sweets again. Of course sometimes you will feel like having some sweets, and this is not necessarily a food craving but only a longing or desire for some sweets. And that is ok. Just be sure not to eat too much as it will only foster a need for more. Really use portion control here. What happens when you eat sweets is this: Your blood sugar starts to rise, then when it goes a bit down it wants more sugar to keep the blood sugar high. It’s like being on drugs. It’s an addiction that needs to be fully eradicated in order to cure your Diabetes. 80
  80. 80. Another helpful thing to remember is to use the spices mentioned here. If you find it hard to apply it in your food you could just put the spices mentioned into a glass of luke- warm water, and drink. Spices are good for cleansing the liver (chapter 8) and to optimize the metabolic system - to get it going, so to speak. Use this guidance, and the helpful tips consistently, and you are on your way to healing your Diabetes! 81
  81. 81. Books: 1. Death to Diabetes, Reverse Diabetes: 10 Steps & 6 Stages by DeWayne McCulley 2. The Diabetes Protocol by Kenneth Pullmann 3. The Diabetes Cure by Alexa Fleckenstein 4. Understanding Metabolism by Scott Abel 5. The Insulin Factor by Michael Cutler, M.D. World Wide Web: 5. You Tube talk, “The Myth About Diabetes and Blood Sugars“ by Dr. Eric Berg. https://www.youtube.com/watch?v=P7fHYSyvxU0 6. International Diabetes Federation: www.idf.org 7. UCSF, Diabetes Education Online: www.Diabetes.ucsf.edu.com 8. www.everydayhealth.com 9. www.celestialhealing.net 10.www.livestrong.com/article/457351-how-much-fruit-should-be-eaten-by-diabetics/ 11. You Tube talk, “How To Reverse Type 2 Diabetes Naturally” by Dr. Jason Fung. https://www.youtube.com/watch?v=mAwgdX5VxGc 12. Health Day: http://consumer.healthday.com/encyclopedia/substance-abuse-38/ misc-alcohol-news-13/Diabetes-and-alcohol-643541.html 13. Annals of Internal Medicine: http://annals.org/article.aspx?articleid=2456121&resultClick=3 14. http://healthyeating.sfgate.com/much-potassium-tomato-4988.html 82 RESOURCES
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