According to Dewayne, I NEED to get off the store bought breakfast cereals, YES even the packaged oatmeal. DeWayne suggests a steamed vegetable for breakfast such as broccoli, and or spinach (Start your day with GREENS) and add a tablespoon or so of extra virgin olive oil to it. Have a handful of almonds or walnuts, and perhaps have some organic raw cows milk, or a shake made with Kefir. I LOVE my oatmeal, so I have to think more about that. My BG readings have been pretty darn good lately with the other changes I have made, so waking up to a bowl of steamed spinach or broccoli doesn't do much for me. I eat a lot of fresh raw and steamed vegetables throughout the rest of the day. I am NOT looking for just good tight control while still taking my medications (drugs). I am looking for complete reversal of type 2 diabetes.
AVOID the following:
- Store bought bread (white or whole wheat or whatever - if it is in the bread isle of your local grocery store, avoid it) all refined flours, starches, anything with corn syrup in it
- Potatoes / exception could be sweet potatoes
- Cereals / all packaged cereals (Oatmeal for me would be the exception)
- Packaged or canned products with hydrogenated or partially hydrogenated oils in them (DARN near everything that comes in a box or a can)
- Saturated fat / bacon, pork etc.
- Empty calorie desserts, high carbohydrate, high sugar items
EAT these foods:
- Vegetables of all kinds including but not limited to spinach, broccoli, Brussels sprouts, green, yellow and red peppers, carrots, celery, radishes, kale, romaine lettuce, tomatoes, asparagus, cauliflower. lima beans, peas, squash, beets (whatever is in season and fresh) etc.
- beans (NOT canned - watch the sugar and additives)
- Fruits more sparingly - NOT fruit juice but the whole fruit - apples, oranges, bananas, grapes, kiwi, papaya, mangoes etc.
- Nuts including but not limited to walnuts, almonds, pistachios, peanuts, cashews etc.
- Extra virgin olive oil, extra virgin coconut oil, flax oil, organic cold milled flax seeds, chia seeds (Do NOT cook at high temperature with olive oil, but add it to the cooked food afterwards)
- Lean protein, salmon, fresh fish, tuna fish, steak etc.
- Organic sprouted grain bread (in frozen section of grocery stores like Wegmans etc.
- Drink more high quality water, perhaps add a little lemon juice to it for taste or Bragg's apple cider vinegar
Exercise / walk, jog, run, use a treadmill, use a Nordic track, do squats with dumbbells, do push ups, do pull ups, do Pilate's, stretch , do abdominal and core strengthening exercises
This is NOT rocket science, though it is NOT necessarily easy. This involves changing perhaps lifetime habits of wrong eating and little or NO exercise. Is it worth it? YES it is, however you have to want it. You have to NOT want to end up with diabetic neuropathy, or possible amputations, or stroke, heart disease, or blindness amongst other side effects of diabetes. If you think you can eat whatever you want, avoid exercise, and just take your prescription drugs or insulin injections and lead a long happy life, your are probably wrong and fighting an immense data base of statistics which says otherwise. Make CHANGES NOW. Tomorrow NEVER comes. All you have is today.
For the ways of man are before the eyes of the LORD, And He ponders all his paths.