As someone that has conquered obesity and in turn Diabetes II, I am presenting a system that has completely eliminated Diabetes from my life. My goal is to encourage you to know that there are simple solutions that with the right "Reprogramming of the Human Operating System" are not only easy, but can be quite an enjoyable experience.
Diabetes is an extremely potent disease and you should be cautious of unintended consequences in any corrective program that you adopt. Furthermore, I have no formal training in medicine and urge you to consult your physician and health counselor before engaging in a spinach diet and exercise program.
My Record of Healing
I was diagnosed with Diabetes Type II with Diabetic Foot that required toe amputations in November, 2010. Since then I have completely recovered. The key was weight loss (70 pounds) through diet and exercise that I call the New-Humans Health and Fitness Program and present here with the hope that it will aid you in your journey to fantastic health.
The following are the results of my glucose levels from the initial hospitalization to recent months.The New-Humans Health and Fitness Program in based upon my personal research findings and observations, however, most would consider this an extreme regimen—or perhaps one that lacks variety.
Key Hemoglobin A1c Levels
Diabetes ≥ 6.5%
Source: University of Michigan
Diabetes Quick View
Here are a few references that I frequently consult. They will provide you with a quick overview of the disease background and the role that diet and exercise may play in the battle to conquer both obesity and diabetes.
What is diabetes?
What is the connection of diabetes to obesity?
What is the glycated hemoglobin measured in A1c tests?
Can diabetes be reversed?
What causes diabetes? (one point of view)
How many of us have diabetes?
Alignment of Mind, Body and Spirit
The New-Humans Health and Fitness Program is based upon three components.
· Visionary Diet (described here)
· Exercise (see New-Humans Exercise Program)
· Motivation (see Reprogramming the Human Operating System)
New-Humans Visionary Diet "Eat Nothing that has Eyes"
Although I frequently make minor substitutions in foods and supplements, my diet and workout schedule have been very consistent over the months and years. If you look at an efficiently designed factory, you will likely see a complex supply web that puts the right pieces on the right conveyor belts at the right moment like clockwork. No shortages, no problems. Since living systems are composed of an astronautical number of very complex factories assembling and disassembling a mind seizing number of molecular products, it makes sense to consistently deliver the raw materials to the factory loading docks at the right place and time every day. The same goes for the New-Humans Exercise Program.
I don't track calories or much care about them. As part of the Reprogramming the of the Human Operating System, I have conditioned myself to eat small portions throughout the day and to stop eating before I feel filled. As my inspirational counterpart, Big Toe Buddha would say, "Always stay a little hungry!" I will add, avoid sucrose and transfats as well.
My day starts with exercise and yoga in the morning. This is also a time for creative thinking and monitoring prospective client calls and e-mails.
One or two cups of black tea during my workout followed by several mugs of Detox Tea throughout the day After my workout around 11 AM, I take a shot of apple cider vinegar, I wash it down with a glass of osmosis distilled water from Quality Water in Aptos, CA. Vinegar can etch your tooth enamel so flush the vinegar down quickly. I also include vinegar in my salad dressing during the evening spinach meal.
Vinegar and Diabetes
The effect of vinegar on blood sugar levels is perhaps the best researched and the most promising of apple cider vinegar's possible health benefits. Several studies have found that vinegar may help lower glucose levels. For instance, a 2007 study of 11 people with type 2 diabetes found that taking two tablespoons of apple cider vinegar before bed lowered glucose levels in the morning by 4%-6%. Source: WebMD
After the vinegar, I take the following supplements beginning with a glass of fresh orange juice (C & D vitamin enriched) with a heaping tablespoon of Creatine to build muscle mass.
This is my daily supplement list. All of the supplements that I take are available in the New-Humans Diet Essentials Store.
Calcium Magnesium Potassium-250 mg/250 mg/49 mg Caplets
Calcium is a key supplement in the spinach diet. I take one 1,000 mg in the morning and another half way through my spinach dinner.
"...calcium supplements taken along with foods high in oxalic acid can cause oxalic acid to precipitate in the gut and drastically reduce the levels of oxalate absorbed by the body (by 97% in some cases.) Note: Many nutritionists disagree to some extent with this conclusion. Source
Vitamin B-12 1000 mcg Timed Release Caplets 1 caplet per day
Double Strength Glucosamine Chondroitin MSM Joint Soother Capsules
1 capsule after morning workout with orange juice and Six Star brand Creatine Monohydrate and Creatine Hydrochloride1 capsule after afternoon walk with protein supplement1 capsule before bed with protein supplement
Vita-Min Multivitamin (Complete Formula #1) Tablets1 tablet with after workout with fresh orange juice1 tablet with evening spinach salad
Ginkgo Bilboa--same schedule
Selenium 200 mcg Tablets--same schedule
Vitamin E-400 iu 100% Natural Softgels--same schedule
Manganese 50 mg-50 mg Tablets---same schedule
Double Strength Omega-3 Fish Oil 1200 mg-1200 mg Softgels--same schedule
Bilberry 1000 mg-1000 mg Softgels--same scheduleFirst Meal of the Day
After the supplements, I enjoy a great breakfast bowl of cereal, banana, raisins, and fresh blueberries. Strawberries too when in season. The cereal brands that I mix and alternate with are produced by Open Nature, Organic, and Kashi. No milk needed if you enjoy the "crunch" like I do.
Research shows that downing a daily 48 grams of whole grains lowers your risk of diabetes by 25%, heart disease by about a third, and cancer by up to 40%. Source.Why bananas?
Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis. Source.Why strawberries?
With the equivalent of approximately one cup of fresh strawberries (approximately 150 grams), blood sugar elevations from simple sugar intake can be reduced. These health science researchers have further speculated that polyphenols in strawberries played a major role in helping regulate blood sugar response. This finding is great news for healthy persons wanting to maintain healthy blood sugar levels, and also for persons with type 2 diabetes who enjoy fresh strawberries and want to enjoy them on a regular basis. Source.Why raisins?
Raisins are composed of 67 to 72% of sugar. The sugar is fructose. Due to the simple nature of fructose, raisins are easily digested and supply the body with nearly instant energy...Raisins are naturally cholesterol and fat free. As a health benefit, raisins are rich in antioxidants. These antioxidants are found in the form of phenols. These phenols, flavan-3-ols, procyanidins, and hydroxycinnamics, have been shown to help prevent oxygen-based damage from free radicals. Compared to grapes, raisins have a lower amount of antioxidants due to the drying process. Source.Why blueberries?
In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. Source.Early Afternoon Routine
Between 3 and 4 PM, I eat a banana (#2 for the day) then take a fast charging two mile walk, when I return I drink the first of my two protein shakes made with 6 ounces of prune juice and 6 ounces of blueberry juice. With the shake, I take a glucosamine and 500 mg Vitamin C capsule As a vegetarian, these shakes along with nuts are the major source of essential amino acids for muscle mass and strength building.. They taste great too
Late Afternoon Routine
I have a cup of walnuts, almonds, blueberries and raisins followed by an apple and/or fresh red grapes. Cups of Detox tea are consumed as throughout the day.
Nuts are high in unsaturated fats, protein and vitamins, as well as antioxidants that are thought to be linked to a lower risk of heart disease. Source.Why almonds?
Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Source.Why walnuts?
The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol. Particularly in studies on the cardiovascular health of men, this gamma-tocopherol form of vitamin E has been found to provide significant protection from heart problems. Source.Why grapes?
Resveratrol has recently been shown to increase expression of three genes all related to longevity...some researchers have shown a parallel between activation of these longevity genes by resveratrol and activation by calorie-restricted diets. In aging and longevity research, our ability to get optimal nutrition for the fewest possible amount of calories is related to our longevity, and the more we can decrease our calories while staying optimally nourished, the better our chances of healthy aging and longevity. Source.Why apples?
The phytonutrients in apples can help you regulate your blood sugar. Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms...
In addition, the polyphenols in apple have been shown to lessen absorption of glucose from the digestive tract; to stimulate the beta cells of the pancreas to secrete insulin; and to increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier for you to regulate your blood sugar. Source.Evening Routine
Between 8 and 9 PM, I have a half Baby Spinach and half Spring Mix salad with avocados, a variety of tomatoes, and dressing consisting of 1/3 vinegar and 2/3 extra virgin olive oil by volume. Broccoli, carrots, cucumbers, whatever you like can be added as well—as long as it has no eyes!
Among the World's Healthiest vegetables, spinach comes out at the top of our ranking list for nutrient richness. Rich in vitamins and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection. Source.
Most of the flavonoid and carotenoid nutrients found in spinach that provide anti-inflammatory benefits provide antioxidant benefits as well. Given the fact that spinach is an excellent source of other antioxidant nutrients — including vitamin C, vitamin E, beta-carotene, and manganese — as well as a very good source of the antioxidant zinc and a good source of the antioxidant selenium — it's no wonder that spinach helps lower risk of numerous health problems related to oxidative stress. Source.
I have been on a continuous daily spinach diet for over three years. Here are three articles about my journey
i conducted several experiments with me as a guinea pig to investigate the effects of spinach consumption upon urinary oxalic levels. The results described in this post did show a correlation of sorts between oxalic acid level and spinach intake. As a consequence, I still eat spinach daily, but have reduced my consumption to one pound per week combined with one pound of Spring Mix per week.
Recent research has shown that absorption of two key carotenoid antioxidants—lycopene and beta-carotene—increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad... While it is true that avocado is a high-fat food (about 85% of its calories come from fat), the fat contained in avocado is unusual and provides research-based health benefits. Source.Why tomatoes?
Intake of tomatoes has long been linked to heart health. Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides. In addition, tomato extracts have been shown to help prevent unwanted clumping together (aggregation) of platelet cells in the blood - a factor that is especially important in lowering risk of heart problems like atherosclerosis. Source.
End Day Routine
Between 9-10 PM, I enjoy a repeat of the Start Day cereal meal with banana #3.
Lights Out Routine
A closing protein shake so my body has plenty of amino acids to build muscles from the day's workout. I go to bed looking forward to tomorrow's workout and delicious, nutritional meals to come!
Recycling Spinach Tubs and Supplement Jugs
At farmers markets, I buy fresh spinach bunches farm direct, but for the most part I purchase tubs of Organic baby spinach and Spring Mix. Although I feel uneasy about adding more plastic to the planet, I am uncomfortable with unknown people with unknown medical issues or harmful intentions, pawing bare handed through the spinach pile at the supermarket.
At least the tubs can be used as storage bins and containers as plant pots and he lids make excellent drip trays.
Thank You for the Healing!
© 2012-14 Ron S. Nolan, Ph.D.
All Rights Reserved.