• Eat a high protein breakfast (eggs, beans, meat, nuts, seeds) optimally with a vegetable. Avoid processed grains in the form of cereals, muffins, bagels, toast, as well as juices and fruit (everything you’re probably used to eating for breakfast).
• Avoid most breads, crackers and pastas. They are made of refined carbohydrates such as wheat, which are broken down into sugars in the body. Sprouted grain breads and pastas (ie. Ezekiel) may be eaten in moderation.
• DO NOT drink sodas of any kind, including diet sodas which contain artificial sweeteners. Sodas contain massive amounts of sugar. The result is a jolt to the system that kicks sugar-regulating systems into high gear. It is a great stress to the body.
• DO NOT use any artificial sweeteners. There are too many serious ill-effects associated with these products and they have not been shown to prevent weight gain. A very safe sweetener to use is stevia which is an herb. Unrefined stevia in a green powdered or brown liquid form is optimal. “Planetary Formulas” is an herbal company that distributes it. You can order it through a health food store or online.
• Avoid juices. Juices are a concentrated form of sugar. You are much better off eating the whole fruit which includes the fiber that is responsible for mitigating the effects of sugar on the body by slowing down its’ absorption. In addition, most commercial juices contain added sugars often in the form of high fructose corn syrup.
• Avoid all white rice products. This is a refined form of rice. Brown rice is a much better choice, but it is a carbohydrate, so limit the amount you eat.
• Avoid all refined oils. Focus on cold pressed olive oil, hormone free butter and ghee. (see “The Importance of Good Quality Fats and Oils” in the Nutrition Report at the website).
In General: The optimal meal includes a protein and a vegetable. Carbohydrates (breads, pastas, cookies, pastries, potatoes and grains) are not a necessary component. Think of them as a treat once in a while and then, in their whole-grain form. Read labels if you must eat processed foods. There are hidden sugars and refined oils in most of these products, not to mention preservatives and other chemical additives. It is important to note that exercise, especially in small 2-3 minute high energy bursts throughout the day has been shown to decrease blood sugar levels by 20-40 points. Finally, stress reduction plays a very important role in normalizing blood sugar levels as does getting adequate sleep which may mean 8+ hours for some people.
