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!

How Inflammatory Foods Cause Weight Gain

 
Bill has lost 19 lbs in 30 days (yay you!), noticed that when he eats a reactive food, he starts to have a runny nose! That’s a histamine response and how the body responds when you eat a reactive food. We may not notice a runny nose, but we will note the weight gain a histamine response causes when we step on the scale next day!
 
Perhaps you’re familiar with the term histamine? You’ve probably heard it in context of seasonal allergies. Histamine is an important part of our immune system because it springs into action when a person is exposed to something he’s allergic or sensitive to.
 
The immune system of the allergic person, thinking that this allergen is going to cause harm, tries to mobilize and attack by releasing histamine and other chemicals into the body. The histamine then acts on a person’s eyes, nose, throat, lungs, skin, or gastrointestinal tract, causing those notoriously unpleasant allergy symptoms.
 
Histamine is also triggered when an inflammatory food is introduced. Histamine causes water retention by causing capillaries to dilate and allowing them to leak fluid, so you’ll see an immediate gain on the scale when you eat an inflammatory food. But the inflammatory response is not just water weight. Water weight can be reversed within 24 hours. A reactive response can easily last for 72 hours and it causes more than just weight gain. Eating a food that doesn’t work for your body can kickstart any latent health issues you have (think constipation, acid reflux, IBS and so on).
 
To control this histamine response, the body produces cortisol. Cortisol and hormones such as progesterone and testosterone use the same building blocks; the more cortisol that is released, the more your hormonal balance is negatively affected. The body is producing cortisol at the expense of progesterone and testosterone. These hormonal fluctuations disrupt water balance, metabolism, thyroid health, healthy sex drive and immune response. Elevated cortisol produces glucose, which leads to increased blood sugar levels. This will start to increase yeast growth as they have specialized glucose sensors and their growth in population will alter gut flora affecting your body’s defense system. A high yeast population means never ending sugar and carb cravings (and high sugar and carb intake is definitely a factor behind the incredible rise of type 2 diabetes in the US. Altered gut flora leads to a weakened immune response as the balance of our intestinal bacteria is thrown off.
 
This might sound amazing to you, but yes. Every time you eat a food that doesn’t work for you this whole system gets started. There are other factors that affect your weight of course. Certain foods known as goitrogens, attack thyroid function which disrupts your metabolism, so as people age and digestion starts to slow down, you need keep an eye on how often they are eaten.Women are prone to thyroid dysfunction earlier to men (usually around age 35) thanks to our hormones, but men start to catch with thyroid and metabolic issues in their 50s!
The good news? You have control over this cycle which influences every aspect of your health and your weight. Find the foods that work for your chemistry. Read The Metabolism Plan and take charge of your life.
www.lyngenet.com
You Friend In Health,
Lyn-Genet

Exercise SMARTER To Boost Your Metabolism

Did you know that when you exercise too intensely for YOUR body you will GAIN weight and SLOW your metabolism? Yes, it’s true! So it’s time to chat about how this occurs so it doesn’t happen to YOU.
 
When you exercise too intensely for your body, you raise cortisol levels and that spells trouble. Here’s what happens when cortisol is raised too high: heightened levels of cortisol INCREASES fat storage AND skews your hormones. This causes weak adrenal function, slows your thyroid and increases insulin output. Exercise can do that? Yes, and this is not a good formula for being your healthiest!
cortisol
Here’s an overview:
Over-training has been shown to decrease blood levels of l-glutamine, dopamine and 5-HTP which affects mood, energy and the body’s ability to repair. Exercising too intensely for your body affects your hypothalamus and pituitary glands. Impaired thyroid function means your metabolism is compromised. Studies have directly shown how exercising too intensely depletes t3 levels. Plain, simple, accepted fact.
 
The increase in cortisol depletes progesterone or testosterone levels creating estrogen dominance; another reason for weight gain and thyroid dysfunction. Exercising for more than half an hour has been shown to increase hunger thus often offsetting the metabolic boost and calorie burning activity, creating a calorie surplus- not a deficit.
 
In addition, as we age the body’s ability to withstand oxidative stress diminishes. Periods of constantly elevated heart rate with no decrease seems to cause the most damage. Not allowing for adequate periods of rest after oxidative stress heightens inflammation. Inflammation means you are gaining weight and getting sick. We are constantly told faster, harder, more intense, push, push, push and what we are pushing ourselves to is an early grave.
 
Now, that being said, some people are genetically programmed to be athletes. But most of us aren’t. Our ability to repair from too much exercise decreases as we age. The exercise that may have worked for you in our 20s is now perceived as stress by your body AND your body can’t keep up with repair. No matter how you slice it, our bodies are adapted to survive. When you spend way too long on the treadmill or at the Cross fit class your body will react by slowing down your metabolism bcs your body wants to survive longer .It does that by decreasing T3 levels to preserve energy and slow metabolism.
 
Then there is the flip side, you don’t exercise because you think you need to spend an hour 5 days a week in a gym. You too, are slowing thyroid function and of course not getting the wonderful benefits of exercise like cardiovascular health, bone density and nice boosts of serotonin. Exercise is FUN, it really is, you just need to find the exercise that works for you!
 
Did you know that in my early 30s I was a crazy runner? 50 miles a week, every single week, for years. I loved it. Really and truly. Then I started to really build my practice, so I only started to run in the spring. And my body was so happy! I’d lose my winter fat, pounds would drop, I would feel so invigorated and happy.
 
Then…the last couple of years, running started to seem like a chore. And I wasn’t dropping body fat. And I wasn’t losing my winter weight. So I decided to test it. There was no way, running was the problem, right? It was my go to for 20 +years. Well guess who totally, and absolutely, failed running? Yup, me. Using the testing protocols I can teach you, you will be able to figure out what your body loves. And what’s fun. My go to now? Weights, yoga and plyometrics. 
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You can use The Plan protocols to help you find your balance. If you would like to enroll to work with me or one of my staff, you can email info@lyngenet.com AND receive a signed copy of my new book The Metabolism Plan when it’s released (mention TMP when you sign up)!
book-cover
 
Remember, the key is always listening to your body, it’s always telling you everything you need to know! For me, my new balance is exercising 1-1.5 hours a week (and my body fat and weight is the same at 50 as it was in my 30s when I was exercising like a maniac! ).
Your friend in health,
Lyn-Genet Recitas
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High Protein Diet- Friend Or Foe?

I find that for people who follow an omnivore diet, daily menus high in vegetarian sources of protein with small to moderate amounts of animal protein eaten once a day do best when it comes to weight loss, improved thyroid health and decreased inflammation.
Image result for omnivore diet
 
Chronic low grade inflammation not only leads to diseases like digestive disorders, cancer, heart disease and Type 2 diabetes, but also obesity and premature aging. Of course the trick is to find the proteins and foods that work for YOUR chemistry! It’s chemistry, not calories that will get you to your best health and best weight. Your body always wants to heal, when you give it the right foods it will.
 
Forbes 10.12.2016-
 
A few years ago, a study found that high protein diets were linked to the risk of mortality, both from cancer and from diabetes. But when the researchers looked at the source of the protein, things changed: It seemed to be only meat and dairy that were linked to the risks—vegetable protein was not. It will be interesting to see whether protein type also makes a difference in diabetes risk.
Image result for high protein diet
 
“We found that women who lost weight eating a high-protein diet didn’t experience any improvements in insulin sensitivity,” said study author Bettina Mittendorfer in a news release. “However, women who lost weight while eating less protein were significantly more sensitive to insulin at the conclusion of the study. That’s important because in many overweight and obese people, insulin does not effectively control blood-sugar levels, and eventually the result is type 2 diabetes.”
 
The underlying reasons for the connection aren’t exactly clear, but Mittendorfer tells me, “Based on our data, the link appears to be oxidative stress. But we have not worked out the exact mechanisms yet.” To read the article in full, you can click here.
Now what’s interesting about this is that exercising too intensely can also cause excess oxidative stress, thereby greatly increasing your chances for serious disease and weight gain. The Metabolism Plan can help you find YOUR balance with exercise and food, and all it takes is 30 days.
TheMetabolismPlanLogo

What Do We Use SAM-e For At ‪‎The Plan‬?

Screen Shot 2016-05-20 at 12.49.57 PM
Heightened levels of ‪‎cortisol‬, your stress hormone, enacts long term fat storage which leads to weight gain. In addition, stress disrupts hormonal balance and attacks our master gland for our metabolism, the thyroid. Thyroid dysfunction affects at least 30 million Americans, with many more undiagnosed to their condition. Thyroid dysfunction is linked to depression and anxiety. Mitigating the effects of stress is crucial for optimal weight loss, metabolic function and mood.

Cortisol exacerbates our tendency to store visceral fat, the fat around our abdomen. The fat cells that lie in the abdomen have been linked to increased rates of diabetes which affects 30 million Americans with 86 million with pre-diabetes. Visceral fat has also been linked to increased risk of heart disease which affects 47% of the US.

At The Plan we have found SAM-e’s unique effects to lower response to stress enhance weight loss and overall health. When combined with MSM and probiotics to strengthen digestion and the microbiome, traditional weight loss models are obsolete.

SAM-E
SAM-e stands for S-adenosyl methionine Continue reading “What Do We Use SAM-e For At ‪‎The Plan‬?”

How Inflammatory Foods Cause Weight Gain

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Bill who has lost 19 lbs in 30 days (yay you!), noticed that when he eats a reactive food, he starts to have a runny nose! That’s a #‎histamine response and how the body responds when you eat a reactive food. We may not notice a runny nose, but we will note the weight gain a histamine response causes when we step on the scale next day!

Perhaps you’re familiar with the term histamine? You’ve probably heard it in context of seasonal allergies. Histamine is an important part of our immune system because it springs into action when a person is exposed to something he’s allergic or sensitive to.

The immune system of the allergic person, thinking that this allergen is going to cause harm, tries to mobilize and attack by releasing histamine and other chemicals into the body. The histamine then acts on a person’s eyes, nose, throat, lungs, skin, or gastrointestinal tract, causing those notoriously unpleasant allergy symptoms.

Histamine is also triggered when an inflammatory food is introduced. Histamine causes water retention by causing capillaries to dilate and allowing them to leak fluid, so you’ll see an immediate gain on the scale when you eat an inflammatory food. But the inflammatory response is not just water weight. Water weight can be reversed within 24 hours. A reactive response can easily last for 72 hours and it causes more than just weight gain. Eating a food that doesn’t work for your body can kickstart any latent health issues you have (think constipation, acid reflux, IBS and so on).

To control this histamine response, Continue reading “How Inflammatory Foods Cause Weight Gain”