Death to Diabetes Newsletter: Super Meal Planning: How to Get Started

Meal planning and preparation is the Number 1 area that our clients tell us is the most difficult to maintain. If that is the case with you, please set up a (free) consultation to discuss what you can do, or, get the Death to Diabetes Cookbook or one of the other meal planning booklets.

These books will provide food tips, how to prepare quick but healthy meals, how to save time shopping & preparing healthy meals/snacks, how to get healthy meals delivered to your home, how to enjoy some of your favorite foods, how to fight cravings, etc. If meal preparation is not your biggest challenge, please let us know what is your Number 1 challenge, so that we can offer our help.

Death to Diabetes Meal Planning

Getting Started on Your Journey to Wellness

The following information explains step by step how to start improving your health, while you're waiting to receive the book or while you're reading the book.

However, we recommend that you always consult with your primary care physician before you start a new new dietary or nutritional program.

Please go grocery-shopping for the following foods:

Fresh Vegetables: spinach, broccoli, Brussels sprouts, asparagus, string beans, cauliflower, kale, greens, red/yellow/orange peppers, carrots, onions, garlic, celery, cucumber, Romaine lettuce, zucchini, cabbage
Frozen Vegetables: spinach, broccoli, Brussels sprouts, asparagus, string beans, cauliflower, greens, mixed vegetables
Fruits: apples, pears, blueberries, lemons, grapefruit
Plant Oils: Extra virgin olive oil, ev coconut oil, macadamia nut oil
Lean protein: Wild salmon, sardines; chicken, turkey breast (without the skin)
Dairy: Omega-3 organic eggs, low-fat plain yogurt, organic butter
Beans, Nuts and Seeds: black beans, green beans, kidney beans; walnuts, almonds, flaxseed, salba seeds
Beverages: Lemon/lime juice, low-sodium V-8 juice, green/white tea
Other: Sea salt, apple cider vinegar, spices; shiitake mushrooms, sprouted grain bread; organic brown rice; wheat grass; healthy snacks; herbs, supplements
Note: Got to www.bragg.com for reasonable prices on ev olive oil, herbal spices, organic apple cider vinegar, and herbal-based salad dressings.

Avoid buying (and eating) these "dead" foods:

Processed foods that contain refined flour, wheat, sugar, high fructose corn syrup, partially hydrogenated oil, gluten, preservatives, i.e. wheat bread; pastries, cakes, cookies, pies, candy, jelly, potato chips, fried foods, fried meat, some condiments.
Starchy foods such as white potatoes, French fries, white rice, bread, pasta, corn; frozen meals.
Foods that contain grain such as most cereals, breads, oatmeal, grits; pastries.
Bottled beverages: bottled fruit juices, soda, diet soda.
Fruits: banana, pineapple, mango, watermelon, grapes; tropical fruits (You can have some of these later)
Vegetable oils such as corn oil, soybean oil, canola oil.

Kitchen Utensils you will need:

Steamer (for steaming your vegetables)
Water filter
Blender
Juicer
Freezer
Coffee grinder (for grinding flaxseed, salba seed, etc.)

Now, you can start your journey "from illness to wellness" with our Super Breakfast at:

http://www.deathtodiabetes.com/Steps_to_Beat_Diabetes.html

This Super Meal protocol is designed to reduce your body's excess production of insulin and blood glucose, and increase your cells' utilization of insulin. This, in turn, will help to initiate the body's internal (cellular) repair process.

Key Point: To verify that the Death to Diabetes wellness program will work for you, please measure and compare your blood glucose readings with your previous readings, and you will notice your average blood glucose level start to come down within the first 7 to 14 days.

Lifestyle Changes:

Prepare raw or lightly-steamed vegetables, season with herbs, onions, garlic, and/or slices of red/yellow/orange peppers.(Don't over-steam the veggies -- this destroys the nutrients)
Prepare more raw salads, but don't add things like croutons or crackers, or bottled salad dressing
If you don't like eating so many vegetables with every meal, at least, add a glass of raw vegetable juice with your meal. If you need juicing recipes, get the Power of Raw Juicing & Green Smoothies ebook or booklet.
When eating fruit, eat the whole fruit with the skin plus a handful of walnuts/almonds, i.e. apples, pears, blueberries. Avoid tropical fruits for the first 3 months of the program, i.e. bananas, mangoes.
Avoid overcooking or frying the eggs! (This destroys the Omega-3 fats)
Avoid all fried foods, i.e. fried chicken, fried meat, fried eggs, French fries, etc.
Start walking 10-15 minutes every day -- either in the morning, just before/after lunch, or before/after dinner.
If you're already exercising, add 5-10 minutes of resistance exercise.
Keep records of your blood glucose readings and what you're eating each day (get our diabetes journal if you don't like to write a lot )
Try to measure your blood glucose at least 4 times a day: before breakfast, dinner, 2 hours after dinner, and before bedtime.
Eat a variety of meals so that you don't get bored -- if you need more healthy recipes, get the diabetes cookbook.
If you have a sweet tooth, prepare healthy milkshakes, known as smoothies. To make the smoothie even healthier, turn it into a green smoothie. If you need smoothie recipes, get the Power of Raw Juicing & Green Smoothies ebook or booklet.
Design your weekly meal plan (get our 90-day planner if you need guidance with healthy meal planning)
Build your support system. Avoid the negative-thinkers.
Make sure you're getting quality rest and sleep every night. (Read Chapter 13)
Reduce the stress in your life. Use deep-breathing techniques, mediation, yoga, etc. If necessary, get our stress ebook.

The Most Important Change
The most important change that you can make at the beginning is breakfast:

Stop eating a grain-based breakfast of cereal or oatmeal.

Start eating a vegetable-based breakfast.

Then, add a vegetable-based dinner, ideally with a raw salad.

Then, add a vegetable-based lunch.

Breakfast, Lunch, Dinner Meals & Snacks

These super meals are designed to lower your blood glucose and insulin levels, and provide your body’s cells with the missing nutrients to fight your diabetes – by reducing the insulin resistance and cellular inflammation.

Super Breakfast

This type of vegetable-based breakfast provides a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing.

2 cups steamed spinach (or 1 ½ cup steamed broccoli)
2 oz. baked (or canned) wild salmon (or sardines, or an Omega-3 egg)
1 ½ tbsp. extra virgin olive oil (add to vegetable after steaming the vegetables)
3 cups (24 oz.) filtered water (or 2 cups water and 1 cup white tea)
2 cups (16 oz.) raw vegetable juice
Optional: Green smoothie: blueberries, yogurt, almond milk, banana (or pear,, raw organic egg, baby spinach, ground flaxseed, ice

Super Snack

The following nutritious snacks require very little time to prepare and prevent glucose spikes/lows.

1 apple, a handful of walnuts/almonds, a glass of filtered water
1 cup of grapes, a handful of trail mix/pulse food (nuts/seeds), water
8 oz. organic/raw juice, mix in 2 tbsp. of ground flaxseed
1 cup of yogurt, add flaxseed/salba seed, blueberries; glass of water
Green smoothie: blueberries, yogurt, almond milk, banana (or pear,, raw organic egg, baby spinach, ground flaxseed, ice

Super Lunch

This type of vegetable-based lunch provides a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing.

2 cups black bean soup or salad (spinach, broccoli sprouts, cucumber, tomato, tuna).
Salad dressing: Mix extra virgin olive oil, apple cider vinegar and spices
3 cups (24 oz.) filtered water
2 cups (16 oz.) raw vegetable juice
1 slice of toasted sprouted grain bread (optional addition -- Avoid grains during first 3 months)

Super Dinner

This type of dinner sets the stage to help the body cleanse/detoxify and repair itself while you sleep.

1 cup steamed Brussel sprouts and 2 cups steamed broccoli
½ red/yellow pepper (sliced), spices (add to the vegetable before steaming)
5 oz. baked skinless chicken breast (or 5 oz. baked wild salmon)
2 tbsp. extra virgin olive oil (add after steaming vegetables)
1 slice of sprouted grain bread (1½ tsp. extra virgin coconut oil)
3 cups (24 oz.) filtered water (or 2 cups water and 1 cup white tea)
2 cups (16 oz.) raw vegetable juice
Optional meal: a large raw salad that contains the aforementioned foods with Romaine lettuce, ground flax/salba seed, a hard-boiled egg, and organic salad dressing

After 60-90 Days

After you have read the book and used the program for 60-90 days, then, we recommend that you set up your (free) health coaching appointment.

But, before you set up your appointment, please collect and send us the following information:

How long you've been diabetic
Your blood sugar readings, your blood pressure, your age range, weight, height, your cholesterol numbers
Your medications/dosages, any diabetic complications (i.e. neuropathy, eye problems)
Your meal plan, what you're eating for breakfast, for dinner, any nutritional supplements you're taking
Your exercise regimen
Any improvement in blood sugar readings or A1C
Your toughest challenges
What you want to accomplish during the health coaching session

If you want, you can send us the brand names of the nutritional supplements you're taking and our research staff will evaluate the supplements, and identify which ones are synthetic.

Note: For more healthy, balanced snacks and meals, get the Death to Diabetes Cookbook. For juicing and smoothie recipes, get the Power of Juicing & Smoothies book. These are ebook/PDF files, but you can also purchase the printed copy version of these books.

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