THE 3 R’S – REVERSE, REDUCE AND RECOVER!

Nov 28, 2015 Uncategorized , , , , , , , , , , 1 Comment

REVERSE YOUR DIABETES

REDUCE YOUR SYMPTOMS, COMPLICATIONS, MEDICATIONS & WEIGHT

RECOVER YOUR GOOD HEALTH


I spent last Sunday, putting together the outline for week one of  The dietBEATez Plan. Week one is all about adding. That’s right, additions not eliminations. It is the beginning of a six week plan. I met with two of my blog followers as the start of a pilot program to help people navigate through the diagnosis to the end game of “RECOVER YOUR GOOD HEALTH”.

The best part of the get together was the excitement I felt coming from my 3R buddies…their enthusiasm for the possibilities. The second best part was hearing how the blog, so far, had set them on a path of taking charge of their health. I was humbled and renewed in my pursuit to share my journey and successes.

So here it is…

The dietBEATezPlan
to reverse, reduce and recover

This plan is the result of trial and error, reading, researching, seeking out professionals from all fields and philosophies and finding my own success. I’ve taken what I’ve learned and disseminated everything into an easy to follow 6 week plan containing what worked for me and what didin’t.
Week ONE
The focus during week one is on ADDING to your diet and routine rather than eliminating. The idea is by adding nutrient rich, diabetic reversing foods and lifestyle habits, eliminating bad habits and blood sugar, elevating foods will eventually happen almost naturally.
During this week, you will replace what you eat for breakfast with the dietBEATez smoothie, add salads with your lunch and dinner. Record what you eat and the nutritive value of the food. You need not give anything up, however by paying attention to your food you may discover what’s helping you and what’s not of value.
Image result for gratitudeFrom now on it’s time to take care of you! To pay attention to your needs, get in touch with what it means to be present and learn to stay in the moment. You may find keeping a journal very helpful. I started just writing down my thoughts, feelings and fears. My journaling has evolved into a gratitude journal, where I religiously write down 4 things I’m grateful for each day. What I’m grateful for ranges from a good night’s sleep or first coffee of the day to landing a big client or planning a vacation. The more you’re grateful for it seems the more you will get to be grateful for.
In a nutshell:

 

  1. Replace breakfast with the dietBEATez smoothie (recipe)
  2. Add a green nutrient rich salad to your lunch and dinner the goal is to eat 1lb of veggies a day
  3. Drink plenty of water (if you aren’t already)
  4. Record your blood sugar twice a day, first thing in the morning and before bed
  5. Use a food diary (I use the app My Fitness Pal)
  6. (optional) Use a fitness tracker, I used a FitBit which interacted with my fitness pal to net out calories. This little device is surprisingly motivating.
  7. Keep a record of your nutrition to determine the right level of net carbs for you
  8. Start taking supplements (the picture below is what I take). Omega 3, Vit D, K & A are absolute musts. Research the others to decide if thier right for you
  9. Add seeds and certain spices that are beneficial
  10. Add some fermented food
  11. Have a detoxing, magnesium rich bath two or three times a week
  12. Learn and try 3-8-3 method of intermittent fasting
  13. Go shopping!! This is my favorite thing

You may have noticed a “pages” section on the blog. These are a work in progress, I will start with the recipes and I’m trying to figure out how to take short videos of making almond milk, the dietBEATez smoothie, kombucha etc., and as soon as I do and master uploading to Youtube, you guys will be the first to know…until next time remember it doesn’t need to be chronic or progressive.

About Carla

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1 comment on “THE 3 R’S – REVERSE, REDUCE AND RECOVER!”

  1. As one of the excited participants Carla is referring to, I can tell you I am still very excited and after only 1/2 way through week one am starting to feel better. I think its a combination of many things. Giving up my carb overload breakfast for the delicious Dietbeatez smoothie, tracking everything that goes in my mouth with my fitness pal has been fun and empowering which is why I'm feeling better, I feel like I'm finally on the right track and am so grateful to have met you Carla and that you are so passionate about your health and willing to share all that passion. Looking forward to meeting again soon.

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