Title:
FIX YOUR DIET FIX YOUR DIABETES
Author: Tony Hampton, MD
Publisher: Windy City Publishers
Pages: 168
Genre: Self-Help
Want to fix your diabetes? In this book, I share with
my diabetic and borderline diabetic readers that they have the power to reverse
or prevent diabetes simply by changing their diets. It starts with how
you think. By removing old beliefs to new ones that better serve you, the
path to recovery from diabetes can be that simple. Once I provide the
rationale for changing old beliefs to more productive ones, I then share with
you ways to stay motivated as you journey to a new way of eating. You are
then given a deeper understanding of why so many people have diabetes.
This knowledge will allow you to remove thoughts you may have had where
you blamed yourself for having diabetes. You are then given tips on how
to maintain the motivation needed to make a successful transition to a diabetic
friendly diet. Additional knowledge is given about the many complications
which could occur when this condition is not well controlled. Empowered
with the understanding of why diabetes occurs and its many complications, you
will be given a case for changing how diabetes is treated. This is done
by changing the focus of diabetes management away from the symptoms (elevated
glucose), which is how we currently manage this condition, to treating the
cause of the disease (insulin resistance). You are then given the
rationale for increasing healthy fats in your diets while reducing starchy
carbohydrates and processed foods. Once this is explained, examples of
foods that should be considered for smoothies, snacks, and dinner are given so
you will know how to choose foods which are best. Finally, tips on how
to avoid being fooled by marketing labels and claims of so-called healthy foods
provide the framework by which great dietary choices can be made. This
new approach to reversing diabetes with diet will reverse diabetes in nearly
anyone willing to make these simply lifestyle changes.
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First Chapter:
Chapter One:
Fix
Your Motivation
“If
someone is going down the wrong road,
he
doesn’t need motivation to speed him up.
What
he needs is education to turn him around.”
~Jim
Rohn
Answering
the WHY Question
So
what is your motivation for reading this book? Is it because you feel it’s time
to finally win your battle with diabetes and are looking for the steps you need
to take to get you there? Or is it because the world has convinced you that the
reason you have this condition is because you have not taken personal
responsibility for the lifestyle decisions you have made? If only you would eat
less and exercise more, right? That’s what you have been told for so many years
and yet no matter what you do, you have not found a path to success.
I
have some good news for you. You are not the problem. If that was so, we would
be living in a world of unmotivated individuals unwilling to make the necessary
changes to improve their overall health. I don’t believe this at all. My
experience with patients is that most want to be healthy and are willing to do
what’s needed to get healthy.
So
if that’s true, what’s been keeping them from finding success? The answer is
simple. It’s not a lack of motivation but a lack of information. Yes, the path
to success is understanding how our bodies work, which is becoming clearer as
more and more research is being done.
In
the pages of this book I will share a way of viewing your diet that perhaps no
one has taught you before. With this new information you can take the steps
needed to make changes in your diet and lifestyle. As you learn how to approach
your food options, you will give your body access to the right nutrition. This
will help you keep your blood sugars down, ultimately reducing the need for
insulin, whether it comes from your pancreas (your insulin factory) or the
pharmacy (medication). And yes, eating healthier can be done affordably, as
long as you are open to eating some of the things you normally walk away from
when shopping.
As
a physician, there were times when I blamed my patients for not being at their
ideal body weight until I realized one important reality. Maybe their behaviors
didn’t lead to their inability to process glucose biochemically, but rather
their biochemistry led to the behaviors. You may want to read that last
sentence again. In other words, relax and stop blaming yourself.
Once
you understand how sugars affect your decisions, you will stop blaming yourself
(or anyone else) for your diabetes or the effects it has on your physical
condition. You will also learn that all calories are not the same and that some
calories are good while others are bad.
For
example, calories from sugars are not the best way to receive nutrition, no
matter what you’ve been told about how much of your nutrition should be coming
from sugars or carbs. In fact, an International Econometric Analysis of Diet
and Diabetes found “sugar availability is a significant statistical determinant
of diabetes prevalence rates worldwide.”
To
put this in perspective, a 12-ounce can of regular Coke contains 39 grams of
total sugar, which is about 9-1/3 teaspoons of sugar. The American Heart
Association (AHA) has put together a maximum intake allowance for sugar, and
according to the AHA, women should have no more than 6 teaspoons per day. Men
can have up to 9 teaspoons of sugar daily. So, whether you’re male or female,
drinking a single 12-ounce can of Coke goes over the maximum sugar allowance
for the day.2 The average American consumes 22 teaspoons daily.
Keeping
these facts in mind, it would not surprise you that drinking just one soda per
day increases your risk for diabetes by 29 per-cent, regardless of your current
weight. So I ask the question again, are you lacking motivation or lacking
knowledge? I think you know the answer. Now let’s start by looking at ways you
can stay motivated as you work toward your goal of fixing your diabetes.
Set
a Goal
The
first step is to define your goal. Your short-term goal may be to get your
Hemoglobin A1c under 7. Or maybe you have a long-term goal of preventing many
of the complications of diabetes, like blindness or kidney failure. Either way,
defining your goals will be an important step in reaching them.
Keep
your goals realistic and focused. Goals that are out of reach only create an
unrealistic illusion. For example, I’m a tennis fan and dream of playing at Wimbledon
someday. But the reality is that I am at an age and skill level where this is
an impossible dream. Likewise, if your goals are not focused, you may find
yourself trying to accom-plish more than your brain can handle. This results in
mental fatigue, which will sap your confidence.
Now
let’s look at the benefits of sharing your goals.
Share
Your Goal
I
must admit, this is risky. Even your friends and family, who should be your
greatest source of support, can sometimes be your greatest source of
discouragement. Many times they are not aware that they are harming you. They
want to limit your expectations so they can protect you from failure. All the
same, friends and family can be our greatest ally as we work towards our goals.
We want them on board when we are trying to accomplish anything, so talk to
them and let them know you are determined to change and succeed. They will help
keep you from falling off the wagon whenever a little motivation is needed.
Your diabetes control may depend on it.
Introduce
Your Goal to Your Refrigerator
In
a world where stainless steel is becoming the norm, I hope I don’t upset anyone
with the idea of putting anything on that fancy refrigerator door. But this may
be the best way to find the daily reminder you’ll need to stay motivated. Most
of us will pass by that big ice box at least once daily. Why not repurpose it
as a reminder of your personal goals? Such a reminder could be exactly what you
need to get your day started on the right foot. Consider a picture of your
diabetes medicines with a big X over it. This could serve as your aspirational
goal of using your diet to get off medicines.
Partner
With Others to Help You Reach Your Goals
Have
you ever thought, “If only I had a life coach?” Imagine having someone
to help you as you take your journey to a place you’ve never been before. How
secure would you feel knowing that you’re not alone, but have a built-in
support system to help you along the way? Partnering with someone can make this
all possible.
Partnerships
create an accountability that for some of us is not easily achieved alone. Not only
will you benefit, but you will be return-ing the favor by providing the same
support for the person you’ve created your partnership with. You are now
accountable to each other, sharing both your successes and failures. Even the
most successful motivational speakers, like Anthony Robbins, have life coaches.
Think about the people in your circle and see if someone could fill this role
in your life. If you can’t find one in your circle, consider hiring a
professional life coach or joining a diabetes support group in your area.
Focus
on What’s Important to You, Not What’s Important to Others
The
reality for many of us is that we spend too much time focused on other people’s
agendas—whether it’s doing activities you really don’t want to do, not knowing
how to say no, or allowing others to dictate how you should live your life. The
key is to reflect on your own goals and allow those goals to set your day’s
agenda. Once you remove distractions caused by others, there will be plenty of
time to do the things that are meaningful to you.
If
you rarely feel motivated, making this shift could correct your energy levels.
When you’re doing things for yourself, motivation will naturally be high
because you’re doing what your own spirit desires. Doing other people’s work will
never create the motivation you need to accomplish anything.
Be
Careful of the Words You Use Daily
You
are what you think or say you are. If you use negative words to describe
yourself or your capacity to reach your goals, you will likely fulfill those
negative expectations. When was the last time you recall a negative-thinking
person accomplishing much or inspiring others? This doesn’t happen.
Understanding that our thoughts become our reality is one of the most important
keys to creating an environment that fosters success. If you believe you can
fix your diabetes, you will.
Create
a Positive Environment to Nurture Your Spirit
I
listen to inspirational messages daily. Messages from those who have mastered
the art of positive thinking. They are so easy to find— in books, with an
Internet search, or on Youtube. This has changed my life and it will do the
same for you.
All
you need to do is take a few minutes each day to get the positive juices
flowing. This will enable you to counter the negative forces you will certainly
face each day. Whether it’s the local news, a negative co-worker, a mean boss,
or an unsupportive family member, your ability to manage the negative energy
they are emitting is made easier with the armor of positive thoughts in your head.
So
take a moment to think about all your activities and the time and resources
they use. Then start the process of removing those activities which don’t add
value or help you reach your goal of better controlling your diabetes. By
replacing activities which don’t serve you with activities that do, you will
find it easier to reach your goals. Will you have the courage to take away
those activities which have been part of your routine for so long? Sometimes
it’s what we don’t do that harms us the most
Take
a w a y s
- Reflect and decide WHY you are motivated to fix your diabetes. Your motivation may be a person, or it may be a goal you are trying to reach.
- Set a specific goal with a defined date to reach it.
This
could be a target level of hemoglobin A1c.
- Share your goal with someone who wants to help you reach it, to create accountability.
- Write your goal on a sticky note and place it on your refrigerator as a daily reminder.
- Get yourself a life coach.
- Focus on your own priorities and not the priorities of others.
- Speak encouraging language to yourself and others.
- Make sure your day is started with positives messages.
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