Serves: 5
Throughout this entire book, there are specific instructions and information for individuals suffering from diabetes. If this applies to you, read each page of this book very carefully and highlight the sections that pertain to diabetes.
Depending on the severity of hypoglycemia, an individual with this malady should follow the same basic guidelines as a diabetic:
1. Eat smaller meals often. Eat six or more a day, never allowing more than 2 or three hours between meals. This maintains an even blood-sugar level and a high fat-burning metabolism. Veggie-based leftovers make excellent small meals and snacks (for example, vegetable beef soup, chicken veggie stir-fry, chicken broccoli casserole, and veggie-stuffed sandwiches, pita, and tortillas--with a little meat.)
2. Eat fruit with your meals, but not on an empty stomach, as fruit has a high natural sugar content. Eat the whole fruit with all of its fiber it's more nutritious and has less impact on your bloodsugar level than fruit juice.
3. Save the fruit-juice concentrate for sweetening your desserts. Always eat dessert after a full Water/Veggie/Grain/Protein/Fruit meal, and never on an empty stomach. Choose the "A" Choice fruit-juice-sweetened desserts in this book. They are delicious! Avoid concentrated sugars and completely avoid all artificial sweeteners!
(Refer to the artificial sweetener information on page 27 of your Lean & Free 2000 Plus book).
4. Eat to comfortable satisfaction. Don't starve and don't stuff.
5. Exercise gently and aerobically 20 to 60 minutes, three to six days per week.
If you are interested in excellent health, steady blood-sugar levels, and a strong immune system, but do not need to lose excess body fat, an excellent exercise regimen would be as follows. Every other day do one of the following:
Twenty minute portion of "Enjoying the Freedom" aerobics video--excellent for fat loss but also for general fitness, yet non-strenuous enough to prevent stress and injury.
Twenty minutes on an excellent cross-training aerobic machine*, while watching the morning or evening news.
Five minutes dancing in place (using "Enjoying the Freedom" movements), five minutes on aerobics machine five minutes dance five minutes aerobics machine while watching your favorite television show (for a total of 20 minutes).
Twenty minutes of brisk outdoor walking, if you enjoy it and the weather permits.
*See page 90 in your Lean & Free 2000 Plus book for recommendations.
If you desire excess body fat loss, do one of the following six days a week:
Twenty to sixty minutes of "Enjoying the Freedom."
Twenty minutes on aerobics machine.
Sixty minutes on aerobics machine and aerobic dance combined.
(Optional:) Floor exercises and light weight lifting. They don't burn fat but they firm and tighten the muscle under the fat. Aerobic all-over-body exercises do BOTH.
6. Avoid getting over-tired. Retire and arise early, to provide yourself with 7 to 9 hours of sleep a night (the optimum hours for most people).
By following these six easy guidelines, many Lean & Free students, working closely with their doctors and dieticians, have been able to decrease markedly their insulin intake. Doctors and dieticians support this program and recommend Lean & Free for their patients every day.
Finally, refer to your first "Dana--I Need to Know" Support Group Video. Steve very gradually increased his calories, until they were almost triple those of the initial diet he'd been put on. His energy level also tripled, and his need for insulin was reduced by half.
Don't fall into the trap of thinking that the fewer calories you ingest, the less insulin you'll need. This may be true in the short-run. However, in the long-run, the major factor in minimizing your need for added insulin is the overall good health of your body. I've worked with women who never had a problem with excess body fat in their lives until they got stuck on a 1,200 calorie diet to control their adult-onset diabetes. Then almost immediately, their energy levels were cut in half, their skin began to age rapidly, and their hips expanded. Don't starve yourself! Work with your doctor and listen to your body. It knows what you need. (Carefully study Joseph's, Clarise's, and Marsha's success stories on pages 187, 191, and 202 of your Lean & Free 2000 Plus book.)
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