The Plan for Diabetes

The Plan is an amazing program for helping clients gain control over their blood sugars. Whether you are a type 2 diabetic or a type 1 diabetic or just someone dealing with early stage glucose intolerance, learning which foods stabilize your insulin and glucose levels can help you get off the rollercoaster for good.
 
The main goal for all diabetics is to keep glucose levels as close to normal as possible with as little medication as needed and The Plan is an amazing tool to achieve this. More and more research has shown that insulin resistance is due (in large part) to pro-inflammatory chemicals called cytokines. These pro-inflammatory signals make our cells less resistant to insulin and can even damage pancreatic and liver cells that are responsible for glucose regulation. With The Plan two amazing things happen: we reduce the bodies production of these inflammatory cytokines, allowing our cells to become more sensitive to insulin. In addition we gain the knowledge of which foods work best to keep those levels low and lower overall inflammation.
 
Dr. Katie’s Story
 
When I was diagnosed with Type 1 diabetes I was told it didn’t matter what I ate as long as I knew how many carbs I was eating and gave myself insulin for it. If I wanted to maintain better control I should eat less carbs. After trying the low carbohydrate “diet” for years I can say this just isn’t true! I was living on a rollercoaster where each meal was a gamble.
 
Once I did The Plan, I was able to finally pinpoint which foods make my own blood sugar harder to control . A key example? Eggs. Eggs have almost zero carbohydrates but when I tested eggs I found that they shoot my blood sugar up every time (even with plenty of insulin!) and cause weight gain. For me, eggs are reactive and eating them increases inflammation that makes glucose levels harder to manage. However, I do GREAT with wild rice! I used to avoid rice at all costs (carbohydrates!), but I have found with Planning that it leaves me satisfied, my sugars respond beautifully to it and I no longer have to live a life devoid of delicious carbohydrates.
Wild Rice and Pomegranate Salad

4 cups cooked kale

2 cups wild rice

½ cup pomegranate arils

¼ cup toasted pumpkin seeds or nuts of choice

¼ cup grated goat or sheep’s cheese of choice

 Basil Vinaigrette

1 cup EVOO

¾ cup balsamic vinaigrette

½ cup basil

Blend all ingredients thoroughly.

 

How the Plan Helps You

The beauty of Planning as a diabetic is that we get one more tool to assess foods.  We use weight and our blood sugars to guide us to the foods that work well for our systems.  It’s exhausting listening to the experts tell you what to eat as a diabetic.  The Plan gives you a system to test the foods that you love and see how your body responds to it.  This gives you control over your blood sugar, weight and overall health.

Tip For Managing Your Sugar

  • Check you sugar!! Especially as you get started check your sugar before and 2 hours after every meal as well as at bedtime and on waking. Even if you aren’t used to checking your sugar this much, doing it for a few days or weeks gives you so much information about what is and isn’t working.  I will also allow for quick adjustments to medication.
  • Any food that causes high, sustained levels of blood sugar after eating is likely inflammatory for you EVEN if you lose weight with it. Remember that your blood sugar is another tool you can use to judge foods so watch it and learn from it!
  • Low blood sugar options: This is especially true for type 1 diabetics as insulin levels are adjusted but try whole grapes, watermelon (if Planning in the summer) or raisins (if on the go) as potions to quickly bring up low blood sugar if you should need it.

Recommended Supplements 

  1. MSM: one of the most bioavailable sources of sulfur.  Insulin is actually formed by two proteins attached with a sulphur bridge and many research studies have shown that glucose uptake into the cells is aided by MSM supplementation.
  2. Ashwagadha: Many research studies have shown lowered glucose levels in diabetics taking ashwagandha.  It it thought to improve the uptake of glucose into muscle cells.  Ashwagandha is also an amazing adaptogenic herb that can help support our adrenal and thyroid systems as well.
  3. Liquid B12: This is primarily a recommendation for our clients that are on type 2 diabetes medication (such as metfomin).  The medications often rapidly deplete stores of B12 and folate so if you are on these medications then supplementing with these nutrients can help dramatically.
  4. Probiotics: More and more research is showing  that the health of our digestive tracts plays a critical role in blood sugar balance.  The most recent study showed that supplementation with L. Reuteri and Bifidobacteria (In the probiotics we recommend) greatly reducing blood sugar and fasting insulin levels.
  5. Vital Nutrients Blood Sugar Support: This is one of my favorite supplements if you feel like you need extra support in addition to changes in food. It is a combination of chromium and herbs that act to sensitive the body to insulin.  I often take this when I travel and have less control over food!

 

Your friend in health,

Dr. Katie Reinholtz

How To Heal Your Auto-Immune Disease

Every day I am thrilled to read the testimonials of people putting their auto-immune diseases in remission thanks to The Metabolism Plan. The reason why so many auto-immune disease sufferers find their symptoms go into remission is that this protocol addresses so many of the factors that researchers believe are at the root cause.

Researchers note that addressing these factors are key to putting your disease into remission: inflammation, unbalanced hormones, leaky gut and thyroid function. The great news is that something as simple as eating the foods that work for your chemistry can do this! You need to eat a bio-individual (based on your personal chemistry) low inflammatory diet. You see what’s inflammatory for me may be perfectly fine for you. I can’t eat eggs, chickpeas or fish, while these foods may work beautifully for your body! That’s why you have tried so many diets and have only had minimal success for short periods of time.

The Metabolism Plan helps you find the foods and exercise that work for you and boosts your metabolism/thyroid function. This allows your body to heal quickly. It’s chemistry, not calories, that will get you to your optimal weight and health.

Foods that cause inflammation follow this negative feedback loop:

On The Metabolism Plan you will find that by eating the least inflammatory foods that literally in days your hormones, thyroid, gut function and adrenals will start to balance. The Plan will help you identify and remove foods that are your personal food  sensitivities that cause inflammation and leaky gut syndrome.

Leaky Gut and The Impact of Diet For Healing

According to Dr Andrew Weil, leaky gut occurs when your intestinal lining is damaged from eating inflammatory foods. This leads to bacteria, toxins and partially digested too to leak into your bloodstream. Your blood doesn’t expect these toxins to be there and goes on constant high alert and this causes autoimmune disease. His advice? Go on an anti-inflammatory diet to get better.

So, as you can see, one of the most important factors with putting auto-immune diseases into remission, is identifying and removing the foods that cause inflammation. Inflammation is not only a huge trigger for exacerbating symptoms, but also a fetter at to your body being able to heal. An inflammatory response can last for up to 72 hours and this diverts your body from healing to instead diverting that energy to fight inflammation. This keeps you in a perpetual cycle of illness, fatigue and fighting weight gain.

 

 

Could You Have Inflammation?

Every person that has ever come to my clinic is eating at least 3 “healthy” foods that cause inflammation. Foods like salmon, asparagus, yogurt, turkey, strawberries and oatmeal are 85% reactive, which means that for 85% of the population over the age of 35, these “health” foods trigger premature aging, inflammation, disease and weight gain. You can find the foods that don’t work for your chemistry, eliminate them and literally within days  start to restore your body’s energy to what it wants to do, and that’s heal.

GR: “A few years ago I was diagnosed with ulcerative colitis. I ended up seeing a doctor that truly acted as though he wanted to help me. But the one thing he kept saying to me was, “This has never been shown to be affected by diet.” And I believed him. I tried every prescription he could give me. Nothing worked. Life was miserable for me! He was about to put me on a steroid and I was determined not to go that route. I wanted to try everything else first.  A co-worker told me about The Plan because she knows that I am into natural healing and diet. Based on my experience with colitis and diet, the things I learned through The Plan made sense to me! I thought this could work!

I ended up shedding 20 lbs my first time through it. That’s 20 lbs by doing nothing other than changing my eating! I sleep better, I have more energy, and my skin looks better. I didn’t even realize how much bloat and swelling I was suffering from until it all went away on The Plan. But far and away, the greatest change has been in my colitis. The Plan has provided me with a relief that I never knew I could achieve. I can go jogging again without having to run laps around a restroom! I can sleep through the night without having to get up to use a restroom. If you don’t have colitis, you will never understand how much these little things mean to someone!”

MP: “When I started TP 4 weeks ago, I was 17 lb heavier, but more importantly I was in the middle of the worst lupus flare of my life. I was diagnosed at age 25, and by now at age 33 the symptoms and med side effects were starting to control my life. By week 3, I was able to taper completely off of my steroids and have cut my other medications in half. I haven’t had a headache in a month, and I was getting 2 to 3 migraines a week – some so severe I would end up in the hospital.

My husband has been my support and is also doing TP with me. He has lost 23 lb and has been able to stop his antidepressant and antihistamine prescription meds.

We both have more energy, more knowledge, and better attitudes about food and about life in general than we have had in a LONG time. We are so grateful for this book and the results we’ve seen! 

SG: I healed my Hashimoto’s Disease (thyroid) with this process and dropped about 50 pounds too! And lost about 8 sizes as well. I am 42, but people swear I don’t look a day over 30! Even my hubby says I look like I am in my 20s! Truly, The Plan is the way to a life of healthy living and proper weight management.

Through my one year process, I had my doctor monitor my blood work. She was so impressed with the results, she now recommends the book to her patients too! I am living proof that this process works for EVERYONE, not just for me, for all who decide to take this trek and stick with it for a year. I promise you, it will change your life!

Exercising At Night Can Slow Your Metabolism

Here is a picture of what your cortisol levels should look like through the day. You have a natural peak that gets you up in the morning revved and ready to meet your day. You can see that it starts to really slow down by the time we hit 5 pm. This is our natural time to decompress from our busy life, relax, have a glass of wine or tea before dinner and then a nice nourishing dinner with friends and family.
 
When ones goes against this natural flow one can raise cortisol levels and one’s body perceives this as danger. Heightened levels of cortisol enact long term fat storage, skew hormones and attack thyroid function . As your thyroid is the master gland of metabolic function, anything that interferes with its function has long term ramifications on on your health and ability to lose weight.
If you find that your body is not responding optimally to your exercise choices you may want to rethink your after work gym visits and try to get to bed earlier and do an earlier morning exercise!
Your friend in health,
Lyn-Genet