Reversing Diabetes – Week 1 – Focus on Breakfast

Fasting Blood Sugar: 10.2 (originally 10.5)
Blood Pressure 126/92
Weight: -6 lbs. (Total -6)

This first week has been more of an orientation than anything else. I am not following any one particular program, but crafting my own based on guidelines suggested by the plant-based medical advocates mentioned in my last post.  The underlying tenet is that I am eating a low fat, high-carb diet that is mostly fruits and vegetables, raw and cooked, some whole grains, plus a handful of nuts and seeds every day.  I am not counting calories and while aiming for selections with a lower glycemic-load, I am not excluding starchy vegetables like potatoes, corn or squash. I am avoiding all meat, dairy, processed food and oil. 

So far, so good — A week in, my blood sugar tests fractionally better.  At least it’s going down. Blood pressure is also marginally better than usual for me. The highlight is the six-pound weight loss this week.

So what does breakfast look like?

  • Steel-cut oatmeal with blueberries and walnuts
  • Bowl of mixed berries and a banana
  • Whole grain toast with avocado, cucumber and tomato slices
  • Green smoothies

Hail to the Green Smoothie as this has quickly become my go-to breakfast, especially when I’m rushing. It’s faster than juicing,  nutritious, easy to throw together and I can drink it in the car.  Because the whole food is blended, the fibre remains intact and for diabetics, fibre — particularly soluble fibre — slows the absorption of sugar and helps improve blood sugar levels. 

There are four main steps when layering up the ingredients into the high-speed blender, from bottom to top:

  1. Liquids (eg: unsweetened plant milk, coconut water, filtered water)
  2. Fresh Solids (eg: banana, kiwi, spinach, chard, kale)
  3. Frozen Layer: (eg: frozen berries, peaches, pineapple, mango)
  4. Super Food additions: (eg: ground flax seed, hemp seed, chia, moringa or amla powder, spirulina)

If I wake up with no appetite,  I just have water with lemon, then nothing until lunch. I’m trying to only eat when I’m hungry, and only until I’m satiated, not stuffed.

Finally, exercise — I have started walking every day and if I can’t walk, I jump on my Bellicon rebounder and try to close the three movement rings on my Apple watch. So far, I’ve been most successful on weekends when I have time to walk further or be more active throughout the day. Goal for next week: try to move more at work.

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