Day 25-Eliminate Toxins

I attempted bread with oat flour using a regular bread recipe...oops. Epic fail. I am now in possession of a good recipe and I will try again.

There are tons and tons of reports that link chemical toxins to a higher risk of diabetes. So today we learn how to get rid of some.

They're everywhere: Persistent Organic Pollutants (POPs) from the environment accumulate in body tissue, stressing the liver, as it tries to eliminate them causing cell mutations (cancer), disrupting the endocrine system (that includes hormones, blood sugar, metabolism, and the reproductive system). Basically you're screwed.

So what are POPs?

• Antibiotics and growth hormones. These are routinely added to the grains eaten by factory feedlot animals. They lodge in their fat and in you body when you eat these meats. What you body is able to eliminate ends up in your neighborhood waste-water system (which is recycled into tap water.)
• Pesticides and fungicides are routinely sprayed on non-organic crops and absorbed by the plants themselves. These have long been linked to the development of various cancers.
• Genetically modified crops (GMO) which have already had their very DNA tinkered with. There are currently NO long term studies on how they affect animals or humans. Yet they are in your local market.
• Meats and vegetables packaged in plastic and styrofoam, two sources of PVC(polyvinyl chloride). BPA(bisphenol A) and styrene--all known human toxins. In addition, BPA is linked to higher incidence of diabetes!!!!!! Most food cans are lined with BPA and hard plastic water bottles and baby bottles are also made of it. 
• Dioxins and furans are produced during industrial processes such as bleaching wood pulp to make paper and from burning trash (including medical and municipal waste). They're also in wood preservatives and garden and agricultural herbicides. Most human exposure comes from eating animals(or dairy products) in whose tissues these chemicals have accumulated.

Our lives are filled with plastic and chemicals. Just look around your home to see plastic milk jugs and cleaning products. Still not convinced??? Research links to toxins and diabetes. Journal of the American Medical Association, 2008 reported on people and plastic. Hit up Google, Bing or another search engine to see what is out there.

So, how do you protect yourself? For one thing if you are following the 30 day diabetes cure you have been detoxing since day one. Here's how:

• By eliminating processed foods and factory meats, you've been removing a major source of toxic chemicals from your life.
• Loading up on veggies, fruits, and whole grains provides extraordinary support to your digestive system--including your liver--in clearing toxins from your body.
• And our focus on fiber works in your favor, too, since fiber binds to wastes and moves them out of your system.
• And on Day 13, with the start of your walking program...
• Your daily exercise began stimulating your respiratory system--heart and lungs--all natural detoxifiers!!!
• As the weight comes off, you shed the fat that stores toxins. 

And bonus as of Day 3 when you quit sugary drinks and replaced them with water, you began flushing your body with one of life's greatest detoxifiers. Water is the best choice for washing away impurities.

You don't really need a special detox diet if you have been following this one. It's been done for you without anything drastic.

Here are 11 ways to detoxify your environment:

1. Get a water filter. Stop buying bottled water--it's bad for your budget and all those plastic bottles represent an environmental disaster. Instead, buy a high quality water filter to remove pesticides, pharmaceuticals, and other impurities from your drinking water. You don't have to buy an expensive one, but the investment will be worth it. Dr. Ripich recommends Katadyn Combi Water Filter, with an attachment for your tap. It will filter 13,000 gallons of drinking water before requiring a replacement filter.Use a glass bottle, glass-lined thermos, or stainless steel bottle to carry your drinking water with you. 
2. Pitch the plastic. Replace plastic wrap, bags, and storage containers with good old-fashioned wax paper or foil. Wax paper sandwich bags are available in natural foods stores. 
3. Go with glass. Look for Pyrex storage containers with rubber lids, in a variety of sizes. They may seem heavy to carry to work, but they're far safer for your food. especially in the microwave. (But NO lids please).
4. Remember code 245: If you must purchase plastic products, choose those with recycle codes 2, 4, and 5.
5. Nix the nonstick:  Replace nonstick cookware with good old steel baking sheets, glass pans, and casseroles, and cast-iron or copper clad skillets. Teflon and other nonstick coatings decompose at high heat--even if you don't cook at super high temps. Long-term studies on these health hazards haven't been conducted yet, why wait?
6. Un-plastic your utensils: Pitch plastic serving and cooking utensils--now that you've ditched your nonstick pans, there's no need for them anyway. Your cast iron skillet will be fine with the same wooden spoons and metal spatulas your grandma used.
7. Can the cans: Purchase tuna in foil packets. Buy frozen veggies and soups in waxed cardboard boxes. (better yet, make your own soup).
8. Clean green: Advertisers want you to believe there is different product for every cleaning task (but, of course, you don't). There's a host of toxic chemicals in most cleaning products, and manufacturing them generates huge amounts of environmental waste. Wean yourself off standard household cleaners with a trip to a natural food store. Or look on-line for ways to make your own green products. Ask Grandma what she used. 
9. Avoid toxic chemicals in body care products. Using chemical-laden make-up and other body products can add an astonishing five pounds to toxic chemicals to your body each year. 
10. Better body care: Chemical-free products for your body are more expensive than others, but just like buying organic produce, wild salmon, and grass-fed beef, the return is worth the extra outlay.
11. Forget fragrances: Remove all air fresheners and scented dryer sheets, lotions, and candles from your house today. Including anything with "fake" scent. Then your respiratory system will work more properly.

That pretty much sums up POPs. How are you going to detoxify your environment?
TTFN

Day 24-Add a Support System

Lean on me. You can't do this all alone. You need a support system. A support group, trusted friends, a skilled therapist, or your family. You choose, but you are going to need help.

Support groups have value for a number of reasons.

• Ends isolation. Nobody wants to be alone when faced with a problem. People who go to self-help support groups find real strength and insight that helps them deal with challenges.
• Boosting motivation: Groups can be "infectious" in success sharing. Hearing others describe how they're managing sugar cravings can motivate you to do the same.
• Shared understanding: While friends and relatives may offer well-intended support, they just can't know the struggles you face. A support group provides compassion, empathy, real-life wisdom and  informed support from people who've "been there."
• An accepting environment: You can talk about virtually anything in a support group without the fear of being judged or embarrassment.
• "Living the solution, not the problem:" The best meetings follow this credo. Rather than a pity party or complaint session, support groups are energized by creative ideas and shared solutions. 
• Peer support: Well-run groups share personal experiences and practical strategies, instead of being told what you should do. Newcomers are welcomed warmly. Don't be shy. 
• New trusted friends: Rock-solid relationships can sprout from these groups, often extending beyond official meetings to coffee talks, lunches, and dinner---even phone calls for emergency advice.
• Low cost anonymity: Many groups are offered at low or no cost. Members use first names to ensure privacy.
• The salt of the year: Some of the best-adjusted and friendliest folks on earth attend support groups regularly. 

A footnote on support groups. Experienced members tend to recommend you "take what you need and leave the rest." Meaning everything you hear won't immediately apply to you. Listen and keep the knowledge for later use. Some diabetes groups function under the premise that it's incurable. You know better and maybe you'll share what you know. Choose well when you select a group. Look for balance of newcomers and veterans coping with diabetes. Different perspectives add to the mix. Empathy is essential--it's why you're there. Steer clear of groups that charge a lot of money, push up to abandon your medical treatment or promise fast solutions and quick cures. Diabetes support groups come in all shapes and sizes, including those for children, teens, adults, couples, families, and women only. On-line support groups can be an immediate help. Use good judgment when browsing on-line groups. Be especially on guard for depression.

Set up a Wisdom Council on your own. What you don't think you can do that? Not everyone in your life can be supportive. But all you really need are just a couple of people you can always count on. It's essential to to differentiate between those who will support you and those who will make it easy to have a piece of cake. Here are some pointers on setting up a support group for yourself:

• Like any healthy relationship tell your friends what you need. Educate them about diabetes and the 30 day plan you're following. Let them know you're asking for their support and be specific about how they can give it.
• Talk to your core group honestly and directly about your condition. Share your real feelings about the disease, and let them know how much you value their assistance and their support. 
• Tell them  up front that there might be times when you're going to need their help, and make sure it's okay to call upon them.
• Share your intention to take control over your health and body. Explain what you've learned about foods that contribute to health and well-being---and the ones that don't. Talk to them openly about what's working for you and what isn't. This will help them support you when they see you're slipping.
• Invite them over for a potluck of dishes containing your favorite diabetes healing super foods. Share you knowledge about how these foods heal diabetes.
• Confess how hard it is to ask for help sometimes. You;ll be breaking down barriers that keep you isolated, and you'll be marshalling the support you need just by letting them know that, in fact, you do need them.
• You could be saving their life in the process. While none of your friends or family may have diabetes now, it's entirely possible they eventually may develop it. Get a pal to walk with you and to start eating better. By sharing your experience with your friends, you could be saving a life.

If none of this sounds possible for you, consider professional counseling. 

• Look for someone trained in cognitive behavioral therapy.
• Start by asking your doctor or diabetes educator.
• Ask your support group for recommendations.
• Don't hesitate to ask the therapist about his/her qualifications and familiarity or experience in dealing with diabetes and the costs involve.

On a personal note, I'm not a group kind of person. I think that's the nature of a creative person. My parents are both diabetic and I have my Dad following this program. However, I am likely to be derailed when I am with them. My brother is the guy who sends me everything he finds of healthy living. I appreciate that he cares. My daughter has asked for a list of the things I can eat so when I visit she will have them on hand.  I have friends who are a great support system and have watched me struggle with this for years. They are my biggest cheering section. One day I will try to find a before photo of me so that I can take an after and let you see my progress.

TTFN

Day 23- Eliminate Self-Sabotage

Being a diabetic is like being on a roller coaster. Self-defeating behaviors and negative thinking hurt your progress.

Did you think that the 30 Day Diabetes Cure was like a diet, you'd go on it, get well, and then discard it and go back to your old ways? If you did go back to day one and start again.

Pay attention to your eating plan. This is going to become your life style...forever. Don't ignore your blood sugar in favor of cookies. If you did, get back on and start again. Starting with the first ten days will get you back on track again.

Don't be discouraged. None of us are perfect. Trial and error is one of the most effective methods of learning. And like it or not you are learning to retrain your body to eat differently.

Top 10 Commitment Busters:

1. Keeping junk food in your home or office so you can "sneak" a treat.
2. Creating "special food rules" that let you slip into old habits on various occasions, like holidays, birthdays, or celebration dinners. 
3. Letting others sway your eating or activity schedule. Just because your mother-in-law wants you to eat her coffee cake doesn't mean you have to.
4. Giving in to "stress eating." After a hard day, it's easy to reach for a junky snack (especially if it's around the house).
5. Not recognizing that judgmental comments from family or friends over your new approach to diabetes are based in ignorance or their own insecurities.
6. Skipping your 30 minutes of daily walking because you "don't have enough time."
7. Not reminding your family that you need their support to succeed.
8. Forgetting to snack regularly(and healthfully) twice a day.
9. Still eating or drinking anything with sugar in it.
10. Skimping on sleep (one of the most healing aspects of your life).

Aristotle said, "Excellence is not an act, but a habit." Make your new way of eating a habit.

How to get back on track:

• Recognize your motivation: look at the reports on the toll diabetes takes on your health and life.
• Write it down: Create a week of diabetes healing menus
• Declare your intentions: Tell everyone you know that you are going to follow the 30 Day Diabetes Cure. Declaring your intentions ups the odds you will follow through.
• Get cooking: Block out an hour to make a double batch of vegetable soup, three bean chili, or a week's worth of Irish oatmeal.  Portion it into meal size containers and freeze for later.
• Find a sponsor: A mentor who understands having your plan derailed and knows how to help you get back on track. 
• Log it in: Keeping a daily journal of your meals, emotions, and activities can help jump-start new habits and keep you consistent.
• Recognize triggers: The doughnut in the office? The smell of French fries? Dessert after dinner? The stronger the trigger the more powerful it is. To break them, you have to recognize them.
• Be mindful: Old habits haunt us. Being mindful forces you to focus on the present. Use the one meal at a time approach and make a healing choice right NOW.
• Replace: Arm yourself with a replacement for your old habit. If munching on pretzels while watching TV was a habit, munch on fresh veggies instead.

Reject negative self-talk. Turn all your negative thoughts to positive ones.
Are you like me? Are you your own worst enemy? You can still reverse diabetes. You can get off your medications. You can reduce your insulin. You can avoid the deadly complications of diabetes. Most important is whether or not you believe it.

More tips to succeed:

• Exercise to curb your appetite. Regular physical activity is important.
• Eat green. You have permission to "pig out" on broccoli, greens, oranges, and beans--all great sources of folate. Stay on your healing path and you'll conquer cancer at the same time!
• Don't dine with overweight friends: Studies show that hanging out with people who are overweight makes you heavier. Choose your friends wisely. If you have overweight friends, drag them along when you are walking.

Finally step away from negative people who stand in your way to your goals.

On a personal note. My blood sugar this morning was 67...a bit low. My blood pressure was 111/56. On the low side.  Yes, this really works. Am I hungry? Only if I forget to snack or eat my lunch. Habits I'm working to fix.

TTFN

Day 22-Add Restaurants, Parties, and Travel

We are heading into the graduation open houses, weddings, and family gatherings that summer brings. If you've been following me you know these could quickly derail all the good work you've done.


So, dine out with savvy. Skip the bread basket. If you're having wine, ask that it be delivered with your meal and sip it. Start with a soup that doesn't have a cream base. Follow it with a salad and extra virgin olive oil and balsamic vinegar on the side so you can control the amount. Pick an entree' of either fish, poultry or lean meat surrounded by lots of vegetables. If you must have a potato, request a small one without the sour cream and  bacon bits. Just add a small pat of butter and eat it skin and all. If you're at a restaurant that serves exceptionally large portions, ask the waiter for a doggie bag so you won't be tempted.

What about dessert? You just ate a lot of food (volume-wise not calories) you should be full. If you still have room for dessert, pick something simple and split it with your companions. One or two spoonfuls should satisfy you.

The Most important decision is where to eat. You already know fast-food restaurants are unhealthy. National chains also tend to be unhealthy, although if you're skillful you can navigate your way through one. You might have to ask the waiter for a side salad instead of French fries, but a good meal is possible. Olive Garden menu items are notoriously sodium saturated, so you need to ask that the chef use no salt.  When ordering Chinese stir-fries, request minimum oil and no MSG. Don't be afraid to stick up for yourself. Most restaurants are happy to accommodate special needs.

Seafood specialists, it's hard to go wrong with a fresh fish or a pile of seafood surrounded by veggies. Just don't order anything fried.

Thai food is always a good choice because it's loaded with veggies, while featuring seafood, lean meat, and poultry. Stay away from Pad Thai (which is fried noodles.). Most restaurants offer brown rice.

Asian cuisine not the Chinese buffet, with its chemically fluorescent sweet and sour sauces and oil-drenched veggies and meats. Stick to smaller Korean, Chinese, and Vietnamese restaurants offering homestyle meals. Go for brightly colored vegetable stir-fries loaded on brown rice.

Mediterranean, again probably not Olive Garden, feature fish, lean meat, lots of veggies, and salads are a good choice. Italian-theme restaurants are hit and miss because they usually feature pizza and pasta.

Japanese, hits high on the Doctor's list of diabetes healing foods. There's always fish, raw and cooked, and there may be brown rice. Nibbling steamed edamame (green soy beans) as a appetizer is a sure hit. You can usually get grilled wild salmon and a beautiful choice of vegetables.

Diners believe it or not most diners offer a wide array of real foods, starting with the  omelet. Eggs are your friend any time and can be accompanied by a variety of healing foods. Feel free to order green beans, baked beans, and salad in place of toast or potatoes.

Surviving the Holidays:

Eat before you go. Silly as you're going to a party where there will be lots of food. Exactly why you need to eat a filling, balanced meal with plenty of protein and veggies shortly before you go. You'll be less tempted to snack.

But I'm going to a party right after work. The secret of living a diabetes healing life in the outside world is planning ahead. Plan the night before to take some leftovers you can microwave and eat before you leave work. Or put together a heftier snack pack than usual. Include veggies, protein (hard boiled eggs or turkey slices with cheese) plus some low carbs (raw veggies and hummus, a half-cup kidney bean salad with bean dip) and don't forget to take a small bag of nuts.

Potluck jackpot: Someone always brings a big salad. Someone (you?) ensures there's a colorful raw veggie tray filled with freshly cut carrots, celery, chopped broccoli, and cherry tomatoes. "Someone" might make a tangy dip with garlicky Greek yogurt and herbs. The possibilities are endless. Cook up a pot of chili from grass fed beef or bison and two or three varieties of beans. Bring diabetes friendly dishes that you can enjoy.

Buffet survival skills: Cruise the offerings for those with maximum protein. Choose meatballs over pasta salad. Skip the mac and cheese, choose chili. Load up on salad and veggies. Nibble from the cheese tray but leave the crackers behind. If you're having a cocktail, go for a Bloody Mary or white wine spritzer and nurse it to the max.

Tips for Travel:

Get a map: If you arrive at an airport of train station without food, may the force be with you. Your only real option is to check a map, locate all nearby restaurants and choose places that at least offer a salad and fresh fruit.  At breakfast skip the fast carb bagels and choose scrambled eggs. Ask for a fresh tomato slice or fruit instead of potatoes. Pass on processed breakfast meats.

Pack your snacks: Never leave home without a personal supply of food. Yes, you have to do a little more pre-packing, but given flight delays you'll be glad you did. Some people even pack small coolers with diabetes healing foods.

A cooler for your car or a train trip is a must. Pack veggies, dips, hard boiled eggs, canned tuna and sardines, plus artisan cheeses. Be sure you include lean meats, tomato, lettuce (if you can eat it). plus condiments for making sandwiches on whole grain bread. Take a blanket so you can stop and relax at rest areas.

Other food cultures: Other cultures take food much more seriously than we do in the US, meaning in other countries it might be easier to make healthy choices. Avoid all fast foods period.

At a friend's home: Honor your hosts by enjoying what they prepare. Be vigilant about  portions, choosing mostly veggies and lean protein. Of course you'll try a small spoonful of any special dishes the host slaved over and you'll relish every bite. If it's a close friend, be sure to confide in your host about your condition. Most will be more than willing to accommodate you.

TTFN

Happy Memorial Day

Do not look for blog posts again until Tuesday. I will be honoring our fallen veterans with my family. I'm not necessarily reverting back to all my bad eating habits, but I will not be plugged into my computer.
To all our veterans still living I thank you. To those who have fallen, I hold you in deepest regard. To those still serving, thank you for what you are giving.

TTFN

Day 21-Eliminate Bad Eating Habits

Distracted eating is a bad habit. That's eating when you are watching TV, having drinks, or just random eating. You make bad choices and add extra calories you don't need.

Slow the pace of your eating so you get to feel the full sensation. The faster you eat the more calories you pack in. Savor what you are eating.

Eating as an emotional band-aid helps no one. You get angry with yourself. You grab bad foods. It's pointless to do. It just creates another cycle  you need to break. Learn to recognize the warning signals to emotional eating. Joining a support group, especially one for diabetics can help. If you eating habits are out of control because of emotions, now is the time to get help.

Yes, you can free yourself. Find a new definition of comfort foods. If it's sugar you crave, then make something with fruit in it and fill your sugar craving in a healthy way. Get distracted. If you are a bored emotional eater, make a deal with yourself. Instead of eating the next time, drink a large glass of water and get outside for 20 minutes. Still want to eat? Choose celery with peanut butter. Work with your hands. One of the most popular boredom eating foods is potato chips. Do two things I've done to get over that one. First don't buy them. Second learn to knit or crochet. I make baby layettes. I know some of the best dressed babies on the planet. Work with your hands if you are doing something, you can't eat. Finally try meditation or yoga.

Develop positive eating habits.

• Eat well all day long. By eating three meals and two snacks a day you'll be stopping the sugar plunges and that rollercoaster will end.
• Choose healthy snacks you love. For me an apple is a good one. Celery with peanut butter helps. Sometimes just a handful of nuts. 
• Drink water. I will be the first to admit I am not drinking enough water. Water helps your body process the sugars in it.
• Eliminate cocktail snacking. It's recommended that you only have your alcohol with your dinner meal. Not before and not after.

Here are 11 ways to curb overeating:

1. Eat on a regular schedule. I fail at this. I am working on it though.
2. Go grocery shopping, you can't make healthy healing meals if you don't have healthy foods.
3. Trash the junk. Get rid of the junk food snacks. 
4. Enlist family support. I have done this. My father is following this diet. I am hoping to get a couple other family members involved in it. 
5. Learn to cook with whole foods. Get rid of the processed stuff. Not a cook, time to learn.
6. Set a pleasant table and eat all your meals there. No eating in the living room on the couch...that's for bad habits. 
7. Create a food journal. Keep a notebook handy and write down everything you eat and the time you ate it. In just a few days, you'll have black and white evidence of the choices you've made that don't serve your quest for health. 
8. Eat when you're hungry...this is the reason I have trouble eating on a schedule. I'm not always hungry at the time I should be eating.
9. Become a unitasker. When you are ready to eat stop whatever else you are doing and concentrate on your food. 
10. Trust your feelings. When you find yourself reaching for comfort food in times of distress, recognize that your feelings need attention not your stomach.
11. Enjoy eating. Pay attention to your food. I did something totally crazy. I sliced up two parsnips and threw them and some fresh mushrooms in butter over medium heat and let them cook until the parsnips were done. I added a little sea salt and called it lunch. It was very filling. Not something I'd have normally made. Experiment, try new foods, just make sure they are healthy ones. 

TTFN
PS Today I fell off the food wagon. I don't feel bad as yesterday I was having trouble keeping my blood sugars above 70. My sugars were 45 when I awoke. By dinner they were 72. At midnight I was feeling funny and took my blood sugar it was 46. I am so glad I keep glucose tablets in my house as well as my purse. I ate a teaspoon of peanut butter for protein and took six glucose tablets. I read for an hour and took my blood sugar again. It was up to 71, but mine tends to go down at night, so I took two more glucose tablets. This morning it was 101. I don't mind that it was just over normal. I knew why. Tomorrow I will be back on course.

Day 20- Add More Physical Activity

We have walking and yoga now it's time to add more. Yes, I said more. Take your walking to a new level. Add trekking poles. They help to give you a more vigorous workout. Before you race out to buy them, try using ski poles.

Trekking poles give you a total body workout. They help propel you which means you are working harder. They also assist with balance and pace. Believe it or not they relieve the stress on your knees, hips, and other weight-bearing joints.


Add a pedometer. Ideally you should walk 10,000 steps a day. Park in the farthest corner of the lot for work, shopping or other appointments. Add a brief walk to your break or lunch at work. Fresh air will improve your mood and increase your attention as well as metabolize glucose. Ask a friend to walk with you. Give your dog an extra daily walk. Be a little less efficient at home and make several trips up and down the stairs. Be creative!

Keep a walking log. See how far across the United States you can walk. 

Step out with a group. Set a regular time to walk as a group. Regardless of who shows up....walk!

Establish group goals and make time for everyone to announce how they are doing. Periodically meet to cook/share healthy recipes. Check out www.myhealingkitchen.com for ideas. Share articles and books on walking. Remind each other that walking can reduce stress. Invite a speaker or personal trainer to teach you more about the relationship between diabetes and fitness. Share ideas for interesting new walk routes.

Get off the sofa!!!!

TTFN