Top 10 Diseases & Conditions Part 7 of 10: Diabetes – Finding Your Sweet Spot

  1. TOP 10 Diseases & Conditions Part 1 of 10: Heart Matters. 1 in 3 (633,842)
  2. TOP 10 Diseases & Conditions Part 2 of 10: Cancer Wars. 1 in 3 (595,930)
  3. TOP 10 Diseases & Conditions Part 3 of 10: You Take My Breath Away (155,041)
  4. Top 10 Diseases & Conditions Part 4 of 10: Accidents Happen unintentional injuries; 5.2% (146,571)
  5. Top 10 Diseases & Conditions Part 5 of 10: Stroke (cerebrovascular diseases) 1 in 6 (140,323)
  6. Top 10 Diseases & Conditions Part 6 of 10: Alzheimer’s disease: 1 in 10 (110,561)

Diabetes: 1 in 4 (79,535)

Imagine a greedy telemarketer got a hold of your phone number. Every 15 minutes, they call you with a new sales pitch. Even if you hang up or get angry – they still call back later. It gets to the point where you dread picking up.

Eventually – you’d stop answering, right?
Well, something similar is happening in your body.
It’s a condition known as…

 Diabetes is a life-threatening health condition that has reached epidemic levels.  Diabetes is a chronic disease caused by the body’s failure to produce enough insulin to regulate blood glucose — or blood sugar.  This results in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine.

Diabetes as been around for roughly 2000 years.  The term diabetes was coined by Aretaeus of Cappadocia in 150 AD.

In 1675, the word Meletus, which means “sweet like honey”, was added by Thomas Willis, after discovering the urine of his patients was sweet.  What could possibly cause urine to be sweet?  The Pancreas produces enzymes and hormones to help break down foods.  A healthy pancreas produces these enzymes and hormones at the right time, in the right quantities to die in order to properly digest the food we eat.

Topic Lineup:



Type-2 diabetes isn’t really a “disease” in the classic sense; it’s just physiological cause and effect. The symptoms of diabetes, in other words, have causes. And if you remove those causes, you halt the symptoms and no longer have the “disease” at all.  Yet the ongoing propaganda of the processed food industry and the anti-science lies of the medical establishment continue to deprive the masses of the simple knowledge they need to eliminate type-2 diabetes for life.  This is all by design, of course. The pharmaceutical companies don’t profit from people being well; and, the FDA is the marketing and public relations branch of the pharmaceutical industry.  It is not your friend.  It’s the same story with cancer, Alzheimer’s, and many other diseases and symptoms.

  • In April 2016 the cost of diabetes hit 825 billion dollars a year globally.
  • Diabetes is known as the black death of our times.
  • It’s just risen to become the third killer in America, and it is on its way to becoming the number one killer world-wide.
  • 1 in 5 dollars spent in healthcare is for diabetes.  The prices for medication, custom-made medical supplies, and physician office visits are astronomical and twice as much as a regular patient. The annual medical expenditures of a diabetes patient can come to about $13,700 on average; roughly $7,900 is attributed to the disease itself.
  • An adjunct professor of global health at Harvard Chan School says that this global data reveals the disease has reached levels that can bankrupt some countries’ health systems.  Professor Goodarz Danaei, co-lead author of the study and an assistant professor of global health at Harvard Chan School, said: “The most important risk factor for diabetes is obesity. Yet global obesity levels are soaring out of control.”  If current trends continue, over 700 million adults worldwide would be affected with diabetes by 2025.  Here is an article from Dr, Mercola on proper waist to hip ratio numbers.

The good news is that the condition of Diabetes has been solved.  We know what causes it, and we know how to reverse it.  No one needs to live with type-2 diabetes.  People are waking up they are thriving.  They understand that they don’t have to live with Diabetes.  Type-2 diabetes can be prevented, reversed, and CURED in most cases.

If you suffer from Diabetes, all you need is the proper knowledge from outside of the medical system, and the desire to do what it takes to live your best life now.

KNOWLEDGE IS POWER:  Hosea 4:6 My people are destroyed for lack of knowledge

What causes Diabetes?  It really is a loaded question.  There are a number of factors, multiple root causes.  

Here is a summary:  it depends on the individual’s chemistry, biological processes such as chronic inflammation, oxidation, glycation (the bonding of a sugar molecule to a protein or lipid molecule without enzymatic regulation), and toxicity.

Let’s take a look at what the average American consumes.

We have gone from 20 teaspoons of sugar a year to eating over 150 pounds.  The average American consumes at least 64 pounds of sugar per year, and the average teenager consumes at least 109 pounds.  How could this happen?

To make foods taste savory and preserve food for shelf-life,  manufacturers have become savvier. They add fats, sugars, and salts, and of course many times the wrong kinds.  And, if you want a low-fat food, they add more sugar or salt.  As a matter of fact, many supermarkets and even health food stores now carry many sneaky sources of sugar, disguised in unrecognizable ingredients and so-called healthy foods that contain as much if not more sugar than their regular versions.  Part of the problem is using these cheap ingredients just to make more money.

Sugar is added to over 70 percent of processed foods which makes it hard to avoid – unless you become more label-savvy.  Sugar leads to cravings and buying more processed foods which is great for the food manufacturing industry and its pocket but not very good for you, the consumer.  Sugar can dramatically alter your metabolism and your brain chemistry, causing you to suffer intense cravings while increasing your risk for disease.  Sugar is sticky and sticks to other molecules inside our cells and then they stick together.  Processed sugar is very pro-inflammatory as well and is linked to chronic illness.  Take a look at the list of sugars here of what you may find on processed foods label.


In Type 1 Diabetes (T1D – 5%), known as Juvenile Diabetes also named autoimmune diabetes, afflicts 10 million people worldwide.  It is an autoimmune condition where the pancreas is being attacked by the body’s own cells and can no longer produce insulin to remove sugar from the bloodstream.  Although the disease usually starts in people under the age of 20, Type 1 diabetes may occur at any age.

While some people have a genetic predisposition to type 1 diabetes, some of the possible triggers that have been suggested include:

  • viral infection (B4 virus german measles, mumps)
  • Rotavirus (RNA), vaccines (childhood vaccinations such as smallpox, tuberculosis and Hib vaccines),
  • low levels of vitamin D (lower levels of vitamin D had a higher incidence rate of developing type 1 diabetes),
  • cow’s milk (contains proteins gluten and A1 casein),
  • increased insulin demand (a diet with high glycemic index foods).

Current strategies to cure type 1 diabetes include immunotherapy, replacement therapy, and combination therapy.  Eating a real food diet and proper nutrition can greatly influence a T1D’s daily life and reduce its symptoms and dangers.

Plenty of peer-reviewed and published research now indicates that plant compounds, including many found within commonly consumed foods, are capable of stimulating beta cell regeneration within the pancreas, and as a result may be potentially provide a cure – truly a four letter word, as far as the profit-based model of medicine goes, which thrives on the concept of the incurability of the disease-afflicted human body in favor of symptom management.

Note 1: Since most Type 1’s tend to be children, it is imperative that the parents educate themselves about the disease, the drugs, nutrition, blood glucose testing, the signs of high/low blood sugar, especially about proper nutrition.

Note 2: One of the biggest mistakes that hurt Type 1’s is the belief that they can eat whatever they want and compensate by injecting more insulin! This leads to unnecessary damage of the blood vessels and organs that could have been prevented or slowed down with a superior nutritional program.

Note 3: Type 1’s should avoid drinking raw juices, and, instead, consider drinking green smoothies with fiber and fat along with 4-6 macronutrient-balanced meals — to offset the sugar from the vegetables.

In Type II Diabetes (T2D – 95%), due to the volume and frequency of insulin being released, cells become less sensitive to the insulin.  This “insulin resistance” results in less sugar being removed from the blood into the cell.

It takes a period of years of biological damage.  The immune system responds to try to repair the damaged cells and tissues by triggering the inflammation process, which is the first stage in the healing process (where the body tries to repair the damaged cells and tissues).  As inflammation increases, it progresses towards long-term chronic inflammation, causing more damage to cells and tissues this may eventually lead to immune system dysfunction.  As you can see, blood glucose is only part of the problem.  Blood glucose is a symptom not a root cause of being diabetic.  These harmful biological processes feed on each other.    Biochemical/hormonal imbalances are associated with insulin, cortisol, glucagon (a hormone formed in the pancreas that promotes the breakdown of glycogen to glucose in the liver), leptin, and adrenaline, which can lead to adrenal fatigue.  The stress hormone, cortisol, is there to help you with a real crisis.  When you have too much sugar, your body is stressed and your body activates cortisol the physiological response to hold on the that sugar and turns it to fat just as though you just ate a candy bar.

Note:  Cortisol tends to break down protein.  So the release of cortisol would turn your thigh muscles to your belly.

It is very important to understand the harmful biological processes that fuels this process.  As you read further you will find other reasons.

Insulin Resistance > Cellular Inflammation > Oxidative Stress (Excess Oxidation) > Protein Glycation/AGEs > Toxicity (Excess Cellular Toxic Load) > Nutrient Deficiencies

Please Note: Not only do these biological processes fuel a disease like Type 2 diabetes; but, these processes fuel other diseases.  See THE KILLER IN YOUR BLOOD list below.

Any food with any caloric value going in is read by your body as chemical information and chemically turns into sugar in your body.  But, it is important to know the foods that provide the right and beneficial calories.  Any type of sugar needs insulin to escort it into the cell.  Insulin is a hormone produced in the pancreas, and its primary role is to get the sugar out of the blood stream into the cell.  If it cannot get the sugar/nutrient into the cell, you have nutrient deficiency because the insulin cannot do its job to get the food/sugar/nutrient into the cell for energy.   Insulin is what the brain uses to trigger all the firing up of the communication in the brain.  Without it your brain gets slow, old, inflamed, and angry.

Why Sugar Makes Us Feel So Good

Sugars trigger the reward center in your brain.  From there it drives up serotonin and then depletes it.  From that point you keep feeling you need more and more sugar, which causes inflammation.  The cell then resists the insulin due to damage.

Why would our cells resist needed insulin?  When certain synthetic toxins keep elevating glucose to where the cells cannot use it, the cells resist opening the door to let it into the cell.

The access sugar creates a feeling of exhaustion because your body has been overworked trying keep up with the sugar invasion but without success.  Your body wants to get this sugar inside the cell to be used for energy, but it can’t keep up.  This sugar invasion can damage your nerves, blood vessels, and your eyes.  To protect you, your pancreas increases more and more insulin to get the glucose into the organs, muscles, and the brain.  *High levels of insulin in the blood can cause stiffening of blood vessels, high blood pressure, (HBP), and inflammation. When insulin is so high, it triggers the body’s extra sugar to be stored as fat.

Type III Diabetes (T3D) – is a brain-specific form of diabetes, a combination of 1&2, a brain condition Alzheimer’s Disease (AD)

Insulin actions are important for neuronal survival and brain function.  The brain is an insulin-sensitive organ.  For our entire lives, we’ve been told that the primary source of energy in the body is carbohydrates or glucose.  However, your brain operates on two fuels:  glucose and ketones.  Most of the time it is fueled by glucose, but too much toxic glucose overload can damage the system.  Your body needs insulin to transport glucose into your brain cells.  But if insulin refuses to escort glucose energy, there is a problem.  Due to our modern epidemic of insulin resistance, your brain may be starved of fuel because your insulin is not effective at getting glucose into your cells. When the machinery in the cell does not work well, you get general vague symptoms (not feeling well, being tired, Brain fog, etc. are communicating intracellular nutritional deficiencies.  The wrong kinds of sugar are potent brain neurotoxins.  The wrong kinds of sugar are addictive, possibly even more than cocaine.

  • Carb addiction is eight times more powerful than cocaine.
  • Carbs turn off fat burning gene and turn on the gene for fat production.
  • Omega 3 fats actively turn on fat burning and off fat production.
  • Keeping your carbs low while consuming the right fat, will burn fat.
  • If your carbs are as high as the fat, your body will choose the carbs to burn first.
  • Omaga 3’s assist in weight

The Brain has two metabolic functions:   It uses or burns glucose (sugars) and ketones (fats). During metabolic stress, ketones serve as an alternative energy source to maintain normal brain cell metabolism.   Ketones are a cleaner burning fuel than glucose and they produce much less inflammation because it is cleaner.  Our body can make new sugars out of protein and fat (gluconeogenesis=GNG).  The brain also secretes its own insulin and the brain uses 25% of the body’s glucose.  Hear an explanation from Dr. Eric Berg.

Ketones are not produced in large quantities unless you are following an extremely low carbohydrate, high-fat diet.  These ketones can fuel your brain even when it’s become resistant to insulin.  Evidence suggests coconut oil, in particular the medium-chain triglycerides, can be easily converted to ketones by your liver.

It is also important to understand that insulin resistance prevents the absorption of B1, potassium, and protein.  Potassium is an electrolyte that carries electrical impulses, such as nerve impulses, to other cells. Potassium’s job is to help nerve conduction, help regulate your heartbeat, and help your muscles contract. It also works to maintain proper fluid balance between your cells and body fluids. Protein builds cells.  B1 plays an important role in maintaining a healthy nervous system and improving the cardiovascular functioning of the body.

THE KILLER IN YOUR BLOOD:  The wrong sugars are sweet poison.

If you cut the wire to the oil light, the car will still continue to overheat. High blood sugar represents the oil light.  So, if you lower your blood sugar (with meds), the diabetes will continue to progress and cause damage throughout your body.

Raised blood glucose can eventually cause these risk factors:

  • 15% risk of Heart disease
  • Kidney failure
  • Liver Disease
  • Eye disease
  • Blindness
  • Nerve damage
  • Blood Vessels – Strokes
  • Oxidative stress increases Cancer
  • Lung inflammation
  • Foot Amputations
  • Doubles the risk of Dementia
  • Abnormally low blood glucose can cause seizures and loss of consciousness.
  • People with diabetes are 50% more likely to develop Alzheimers.  In Alzheimer’s disease, we learn that increasing fats, like medium chain fats coconut oil, you can feed the starving brain.

This does not sound like a promising future!




Liquid sugar is a unique driver of today’s skyrocketing type 2 diabetes and obesity epidemics. Diabetes rates have almost tripled over the past three decades, just as sugary beverage consumption has doubled.  Liquid sugar is uniquely harmful because we absorb it in as little was 30 minutes.  This sugar can transform into fat in the liver.

Ditch the diet soft drinks as well.  The impact of artificially sweetened beverage users is +121%.  In a 24 week study, which had no financial ties to the beverage industry and was published in the American Journal of Clinical Nutrition, researchers from the University of Nottingham assigned 62 women instructing half of the women to replace zero-calorie diet beverages with water after their main meal (i.e., lunch), while the other half continued to drink only one diet soda per day after lunch.  The women who replaced diet beverages with water, on average, lost 16% more weight than the women who drank diet sodas and also experienced improvements in their insulin sensitivity and carbohydrate tolerance that were 70% and 42% greater, than the group who drank diet beverages.  If you drank the entire 20-ounce beverage you would have consumed 17 ½ teaspoons of sugar.  As the example above shows beverages can be a major source of added sugars; found in high quantities in soda, energy drinks, sports drinks, and sweetened coffee and tea.

What’s wrong with a little pizza, a donut, etc?  If you have a food intolerance, just a little causes big problems. When you eat foods that you are intolerant too, you can get insulin resistance, high cortisol, etc. and your body stores fat.  Your body responds to these inflammation toxins by storing fat and cooling it down.  Hormonal changes respond to your body’s inflammation and you start craving the foods that do not work well for you. If you know how your body uses these white foods, you would understand and that knowledge quite possibly would help you begin that better life now.  WHAT DOES FLOUR HAVE IN COMMON WITH SUGAR? it turns into sugar.

Our society pushes 152 pounds of sugar and 142 pounds of flour that acts like sugar in your body, and we have accepted it as the #1 recreational drug of choice.  When we are feeling down or tired or stressed we reward ourselves “stuff our feelings” and reach for the sugar.  Traditions play a role as well.  Some say you cannot have a well rounded meal without dessert at the end.  Their effect on the bloodstream and the brain are the same.  They are addictive because they cause a supernatural release of Dopamine in the brain.  Dopamine is the primary neurotransmitter involved in addiction.  The problem is that sugar works its enticement in the same area of the brain that cocaine and other addictive substances do triggering the release of dopamine, a neurotransmitter that gives the sensation of pleasure.  Dopamine is responsible for what neuroscientists call “reward-driven learning” that drives repeating what triggered it.

Break the sugar, drug habit:  have sugar without it having you.

This modern plague of imbalanced blood sugar and insulin resistance is reversible. When you eat and what do you eat makes a difference in your blood sugar levels.  Most people don’t know they are out of their “sweet spot” and engulfed in the modern plague.  The Sweet Spot Solution through Dr. Ritamarie’s program takes you through the process of balancing your blood sugar and banishing belly fat, brain fog, and burnout so you can regain the energy, focus, and self-confidence to live your life with passion and purpose.  You have 12 systems – including digestive, immune, and cardiovascular – with 78 individual organs. Each one has its own cycle, and a kind of “biological harmony” it’s trying to maintain.  There are five elements, five little lifestyle shifts for immediate and permanent relief that will help you find your “sweet spot”:  balanced nutrition, movement, restful sleep, low stress, optimal timing and rhythms.  These 5 lifestyle factors have an overwhelming impact on your Sweet Spot.

I feel it is important to include here that there is no “ONE SIZE FITS ALL” solution and even vegetarians and vegans struggle with finding their “sweet spot” of balance.  Further, although weight gain and obesity are co-factors for Type 2 diabetes, you do not have to be overweight to become a Type 2 diabetic. In fact about 5% to 10% of Type 2 diabetics are not overweight.


More people are concerned about what they eat then when they eat.  Here are some when to eat tips:

  • 12 hours between dinner and breakfast
  • 4 hours between meals ideally
  • 14 hours or more of Intermittent fasting – A cycle through periods of feast and famine.  Modern research shows this cycling produces a number of biochemical benefits, including improved insulin/leptin sensitivity.  When we are in the fasting state we are in the healing state.
  • Do not eat right after exercise.  When exercising, the growth hormone goes up.  Insulin and growth hormones fighting cousins.

Are you at risk?  Here are some tests to find out.

Tests:  Hemoglobin A1C (early marker, should be 5) … Fasting *insulin (should be 3-5) … Triglyceride/HDL (ratio should be 1:1)

If the doctor says everything looks okay, don’t take that for an answer.  Ask the doctor to explain it to you.  Better yet, get a copy of your blood test and learn how to read the results.

Here’s some motivation: As soon as you quit consuming processed sugar, your health will improve rapidly. In fact, it takes just 10 days without sugar to see substantial metabolic and neurological benefits.  Giving up sugar can be challenging because our brains are programmed to love it.  Sweet things in nature are different and are safe to eat. They provide a quick source of energy that helps us store fat for times of scarcity.  Focus on eating real, whole, unprocessed foods.


Portion sizes have increased 69%.  Portion control is important for blood glucose control and weight control.

Food labels do tell you what a serving size is and how much that serving size gives you in calories (fats, sugars, and salts).  For someone with type 2 diabetes and who is also overweight, simply losing some pounds can lead to an easier time controlling blood sugars and possibly less need for medication.  Generally, aim for two portions of fruit a day in the beginning and at separate times of the day.

  • When going out to eat, avoid all-you-can-eat buffets or if you do go out, get a doggy bag.
  • Use smaller plates, like salad plates.
  • Right down what you are eating.
  • Stay away from super-sizing.
  • Avoid regular sodas and yes even juices.  Beverages, liquid sugars, don’t satisfy hunger and they raise blood glucose very rapidly.  Reach for that water instead.
  • Avoid the Wrong kind of sugar:  Processed Sugars, grains, syrups, artificial sweeteners.

You can optimize blood sugars with the glycemic index (GI & GL).

The Glycemic Index (GI) ranks carbohydrate foods according to their effect on the body’s blood glucose levels.  GI values less than 55 are considered low.

Glycemic Load (GL) measures both the type and quantity of carbohydrate consumed, which tell you how rapidly a particular carbohydrate turns into sugar

Many fruits have a low GI because of their fructose and fiber which means the sugar is released slower into the blood.  The 1:1 ratio in a whole food diet comes from about 50 grams of natural sugars per day and about 45 grams of natural fiber.  Sugar drives consumption and fiber drives satiety or the signal “I have had enough”.  When eating foods with a label, aim for at least 3 grams of fiber per serving and at least 10 to 15 grams of fiber per meal. Start slowly. Expect a change in bowel habits (usually for the better). A high sugar to fiber ratio, artificially manipulated, in food gets us to consume and therefore buy more processed food.

Carbohydrate servings                               Glycemic load

5 vegetables (GL of 1-3 each)                    5-15

3 fruits (GL of 3-10 each)                           9-30

2 grains or starches (GL of 10-30             20-60

Total GL         34-105

The typical western diet contains: 1.5 vegetable servings, 1 fruit, 6 grain and starch servings, and 2 to 4 “pure sugar” carbs such as ice cream, juice or soft drink.  This yields a much different glycemic load picture:

Carbohydrate servings                              Glycemic load

1.5 vegetables (GL of 1-3 each)                1-5

1 fruit (GL of 3-10 each)                            3-10

6 grains or starches (GL of 10-30)          60-180

3 “sugar” carbs                                           60-90

                                             Total GL         124-285

Looking at the above statistics, the average glycemic load is about 200-210, well within the highest coronary artery disease risk group found in a study.  Heart disease risk is just one of several increased by high glycemic load eating.

Perhaps to avoid the diabetes risk is to control dietary glycemic load and keep it simple.

The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size.  Fat alone or in combination with protein does not raise blood glucose.  When fat is combined with carbohydrate, it tends to lower the glycemic index value of the food, since fat slows digestion.  This means no fruit juice, liquid sugar.  Eating the whole fruit with the fiber to slow the assimilation of fruit sugars down.


Remove the added processed sugars from the diet.

Carbohydrate sources should be  – vegetables>fruits>grains 

  • Blueberries (GI 6 – 1 cup)
  • Strawberries (GI 3 – 1 cup halves)
  • Raspberries (GI 3 – 1 cup)
  • Blackberries (GI 4) best for diabetics because of the sugar:fiber ratio 5:5
  • Apples with skin (GI 3 – 1 cup quartered or chopped)
  • Watermelon (GI 3 – 1 cup balls) has low-to-intermediate GLs.  It is a great source of lycopene which improves insulin sensitivity, lower blood sugar and lower risk of type 2 diabetes and reduces nerve damage.  Watermelon is high in FODMAPs (Fermentable, Oligosaccharides (sugar), Disaccharides (double sugar), Monosaccharides (single sugar), And Polyols (sugar alcohols-cause of *gasses, bloating) that can cause digestive stress (especially those with IBS).  Just be mindful of the amount you eat at each serving because it’s easy to over-indulge.
  • Avocado (GI 3 – 1 cup cubes) help control blood sugar spikes.
  • Plums (GI 5 – 1 cup sliced)
  • Papaya (GI 3 – 1 cup cubes) can obstruct future cell damage
  • Grapes (GI 9) They are higher in sugar but better than that candy bar.  The polyphenols in grapes, which have been shown to have positive effects on blood sugar levels.

The Best Fruits For Diabetics Are In Whole Form

You might thinking that the sugar content of fruit means that you can’t eat it.  Fruits are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing diabetes.  Eat your fruit first.  Fruit digests more quickly.  Eating fruit last causes the fruit to ferment and this leads to stomach *gasses, bloating, etc. Most people need to begin by removing foods with added sugars rather than fruit. Some people need to cut out all sugar, including fruit.

Pair grains with protein and fat to slow the metabolizing of sugars.

  1. Oatmeal (Oats) (Cooked)  1 cup (234g) Up to 10.3g Net-Carbs (1.7g fiber)
  2. Cornmeal (Grits) (Cooked)  1 cup (233g) Up to 13.2g Net-Carbs (0.7g fiber)
  3. Bulgur (Cracked Whole Wheat) (Cooked)  1 cup (182g) Up to 14.1g Net-Carbs (4.5g fiber)
  4. Amaranth Grain (Cooked)  1 cup (246g) Up to 16.6g Net-Carbs  (2.1g fiber)  This non-gluten grain is high in protein and contains more calcium than milk.
  5. Buckwheat (Roasted Groats) (Cooked)  1 cup – Up to 17.2g Net-Carbs (2.7g fiber)
  6. Quinoa (Cooked)  1 cup – Up to 18.5g Net-Carbs (2.8g fiber)
  7. Wild Rice (Cooked)  Up to 19.5g Net-Carbs (1.8g fiber)


1.  Knowledge is power.  Understand how the brain works.  Realize what’s going on.  Realize that eating both white processed sugar and floured foods are still causing the same problems.

2.  Understanding your level of addiction.  Your individual brain chemistry is different from someone else’s.  If you can’t possibly think about doing it without that morning donut, bagel, or any other white substance, you may be very addicted to sugar.  Just as any drug addict, you will need to spend a period of time  away from any sugar, usually 2-3 weeks. You can expect headaches, hormonal ups and downs, joint pains, gas & bloating, and feeling downright icky.  This detox can last anywhere from 3 to 21 days.  Some satisfying sweet replacements would be apples, berries, and oranges are not addicting because they contain fiber, water, vitamins, and minerals.  Avoid all other sweets even honey.

3.  Become a nutrition label ninja.  Sugar has many different names and is hiding all sorts of places you wouldn’t expect them to be.  Believe it or not energy bars and smoothies with fructose contain quite a bit of sugar.  Processed fructose is one of the worst sugars to consume which makes you more insulin resistant.  Identify the whole foods that serve you best.  Keep a log the foods you eat, measure your blood sugar before and after, you should find the foods that get you into your “sweet spot.”  Avoid foods that get your blood sugar above 110.

4.  Protein, fiber and healthy fats will keep you balanced, keep you full longer, help you overcome the sugar cravings, and keep you regular.  (Fats:  Chia seeds, avocado, almond/walnuts & seeds, ghee/real butter, coconut oil   Fiber: fruits & vegetables)

5.  Heal your gut.  It is the “second brain”.  2/3 of our immune system is in the gastrointestinal tract.  If your gut is inflamed, it communicates to the brain’s immune system that there is a big invasion. Your brain gets overactive reacting to this communication.  This interferes with your mood, cognition, and other things going on in the brain. Food allergies are one of the biggest causes of a compromised gut microbiome.  Acute allergies are immediate in reactions.  Delayed allergies are sneaky because you may eat something one day and react with a migraine the next day.

These immune systems perceive our world and remember those perceptions.  Our immune system senses through our five senses.  (Our memory cells, the neurons of the brain)  The immune system sees the microscopic world of little particles from food and microbes and pollens and dust and remembers their unique identity in the immune cells.

Take a good probiotic.  Probiotics help by getting rid of yeast and bad bacteria in your system which feed on sugars. Not all probiotics are the same.  If you want more information on we are to get a good probiotic please contact me.

6.  Take high quality supplements:  Some of the more common nutrient deficiencies seen in diabetics include Vitamin C, Vitamin D, Vitamin E, CoQ10 and magnesium, chromium, B-Complex vitamins, DHA.

Magnesium plays a key role in preventing insulin dysregulation and type 2 diabetes.

Chromium (steadies blood sugar)
– it is insulin’s companion to get the sugar into the cell.  Biochemistry shows that chromium is an insulin potentiator, meaning that it makes your insulin more effective.

B-Complex Vitamins – especially B1, B12 & B6

DHA supplementation helps stop the craving.  Once your sugar levels are stabilized you can eat the DHA foods.

Please contact me if you would like a high quality supplement.

7.  Exercise – Weight training or burst training.  Stop long distance cardio or triathlons because they actually increase sugar cravings.  Moving helps regenerate your cells.  It causes cells to become more insulin sensitive, and also oxygenate your cells which helps with healing.  Burst exercise in the morning on an empty stomach, will burn fat.

8.  Change The Food Conversations:  1) I will eat everything in moderation 2) I will watch my calories.

How many people actually do this, eat in moderation and stop when you have reached your calorie intake, your “sweet spot”?  It can be done.  The steps are simple but not easy.

  • You deal with cravings.
  • You have your social and family network pressure.
  • Most people do not have the will power to eat in moderation and are too busy and in a hurry to be bothered with watching calories.
  • Furthermore, people want to eat cheaply and they have gotten what they have paid for.

Our bodies are self-healing and self-regulating.  They will respond in a positive way but serious choices need to be made.

QUICK FIX TIPS:  Bandaid solutions to jump-start

1.  Consume 1-2 tbs of coconut oil to increase mental clarity and focus!  You can add this to smoothies, soups, salads, or low glycemic truffles.

2.  Good Sleep – when we sleep we are not eating.  You cannot burn fat with insulin in the system.

  • Within an hour of you falling asleep a growth hormone that starts to burn fat, clean house, it starts to repair muscles and lay down muscle.  So don’t eat within three hours before going to bed.
  • Have some lavender around.
  • Take a warm soothing bath or shower.

3.  Burst Training – start with one (1) 30 second burst of anything that gets your heart pumping.  Gradually increase to eight (8) times a day for a total of four (4) minutes a day.  Use the stairs for stair climbing or running any time you can and graduate to use a weight of some kind like a sack of potatoes.  Use a chair for squats.

PERMANENT SOLUTIONS that offer long-term protection:

1.  Consume adequate water throughout today.

  • Start with 16 to 20 ounces depending on your weight.
  • Drink 16 to 20 ounces about 30 minutes before each meal, before and after exercise.
  • Drink half your body weight each day.  Add eight ounces to every 15 minute of heavy sweat or exercise.
  • Dehydration has been linked to elevated blood sugar and insulin resistance.
  • Lowering your blood sugar by 20 points by just taking in 10 breathes in and out and think about something that makes you relaxed and happy.

2.  Balanced nutrition:

  • Stick to the produce aisle and the freezer section of your grocery store.  Variety is important. Go for whatever is in season to keep the cost down.
  • Choose food that keeps your blood sugar balanced, eating foods with antioxidants, avoiding food that damage your cells and cause inflammation.  Do not eat every two hours.

3.  Have a big WHY.  What is your dream?  Birthday’s, weddings, and other special events can derail your dream.

  • WHY do you want to get healthy?
  • WHY do you want to look better?
  • WHY do you want to sleep better?
  • WHY do you want to feel better?

4.  Knowledge, Support, and Accountability are so important for long-term success.

5.  Resources and Tools:  food guidelines, videos, shopping lists, recipe guides, strategies with dealing with emotional eating and snack attacks.  Emotional eating is something that most people have turned to at some point in their lives when emotions get strong.  Some people turn to eating when under stress, like a death in the family, an overbearing boss, tight deadlines, or challenges with children or families.  To truly break free from emotional eating is to address the underlying emotions, and healing them.

There is a high-cost to doing nothing.  If you know that you are genetically prone with insulin resistance and have diabetes in the family, you can rewrite how your genes influence and express themselves (Epigenesis).  You can help yourself and your family by reversing your condition.  By doing this your money stops managing your illness and you can spend it on things you enjoy and helping others.

More and more people are starting to realize that food is really our best medicine.  In 90% of all chronic and degenerative diseases, poor diet is either the direct cause or a significant factor. This is especially true for Type 2 diabetes.  I encourage you to put on your fork every day what influences your capacity to live a rich, energetic, connected, soulful life—a life in which you have the energy to care for yourself, to love your friends and family, to help your neighbors, to fully show up for your work in the world, and to live your dreams.

Here are a couple of recipes to try:

Yummy Anti-inflammatory Smoothie to the left.


Ketogenic fat bombs are small snacks or treats that are high in fat and low in carbs (so, literally a fat bomb) that you can eat as a quick breakfast, as a quick mid-afternoon snack, as a pre- or after- workout snack, or as extra fuel during your day.

Healthy fats:  cacao butter, coconut butter, almond butter, coconut oil, coconut milk, coconut cream, ghee, avocado oil,

Flavoring:  sugar-free vanilla extract, 100% dark chocolate, cacao powder, salt, peppermint extract, spices

Texturecacao nibs, almonds, pecans, walnuts, chia seeds, shredded coconut

Layered Peppermint Patties:

Melt dark chocolate.  Put 1 tsp. in c

upcake cup.  Put in refrigerator for 1 hour or until solid.

Soften the coconut butter and coconut oil and mix together with the unsweetened shredded coconut, stevia, and peppermint extract.  2 teaspoons into mini muffin cup for one hour or until solid.

Do as many layers as you want.

Ingredient break down

Cinnamon: a sugar-lowering substance. Cinnamon has been shown to improve the body’s ability to use insulin in multiple ways. It stimulates insulin receptors on the cells, as well as acting directly on our DNA to “turn off” genes that are responsible for deactivating insulin receptors on our cells.  They appear to prevent the absorption of sugar into the bloodstream.  Including cinnamon in a meal that is high in carbohydrates also reduces the rise of glucose in the blood after eating.  ADD 1 tsp.

Nuts:  These little diabetes-busters are bursting with healthy fats, vitamins, and lots of minerals. Nuts contain monounsaturated fatty acids (MUFAs), which reverse insulin resistance. If you’re prediabetic, or want to avoid Type 2, eating nuts will cut down your risk.  Peanuts are not recommended.  Click here for reasons.

Almonds & Cashews contain magnesium an essential mineral involved in hundreds of bodily processes, including blood sugar regulation.  It improves insulin response and lowers blood sugar levels.  Low magnesium levels is strongly associated with both type 1 and type 2 diabetes.

Turmeric: an anti-inflammatory, and due to the connection between inflammation and diabetes, is being studied in the prevention and treatment of diabetes. It is commonly prescribed diabetes medication, increasing insulin sensitivity and reducing blood sugar levels.

Flaxseed: A flaxseed compound normalized plasma insulin and C-peptide levels (C peptide is not C-reactive protein, rather it is a direct indicator of how much insulin is being produced by the beta cells in the body.

Avocado:  Helps control blood sugar spikes.  Its fat and fiber content takes longer to digest and slows the absorption of other carbohydrates in the process.  High in Magnesium 19.5mg prevents insulin dysregulation.

Chia:  Their rich alpha-linolenic and fiber makeup help prevent insulin resistance. Chia’s unique ability to lower blood pressure, reverse inflammation and oxidative stress.  They help promote gut health and ensure bowel regularity.  They contain Omega3 fatty acids.

Berries:  They lower blood sugars, and have anti-inflammatory properties. Anthocyanins appear to improve blood sugar.  Berry flavonoids were also found to increase the body’s blood antioxidant capacity and in some cases even improved lipid levels, properly regulate blood pressure, and blood glucose levels.

Other helpful ingredients for blood glucose levels and reducing inflammation:

Onions:  Onions are one of the top food sources for the trace mineral chromium, which produces a powerful benefit on blood glucose levels. Research shows that chromium helps your body use insulin more efficiently, maintains steady blood sugar levels, and reduces the need for diabetes drugs.  Don’t like onions?  They may be worth your effort to enjoy.

One cup of raw onion (about ½ cup cooked onion) gives you 24mcg of the government’s “adequate intake” recommendation of 25 — 35mcg of chromium. So sauté up a big batch of onions, add some garlic and herbs, and throw them on salads, toss them in soups and fritattas.

Extra-virgin olive oil (EVOO):  EVOO also reduces inflammation, one of the root causes of diabetes. Getting inflammation under control is essential for healing — and reversing — Type 2 and prediabetes.  Unfortunately, the olive oil in your supermarket may not be strong enough.

Green Tea:  Helps with blood sugar control.  Green tea drinkers had an 18% lower risk of becoming diabetic.

Drinking hot ginger tea with meals helps stimulate slow digestion. Drink 2–3 cups of ginger tea daily.

Natural Sugar Substitute:  Markus Sweet Zero Calories, Zero Glycemic (does not raise blood sugar or insulin).  It is great for Diabetics.  The ingredients:  Lo Han Gut (Monkfruit) and Erythritol (from non-geo corn)   (I am not an affiliate.  I just appreciate the products.)  

Thank you for stopping by.  It shows you desire to learn about health and wellness.

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  5. for the Sweet Spot program.
  7. read more about these grains here.
  13. Support for Diabetic Plan