First Chapter: Fix Your Diet, Fix Your Diabetes by Tony Hampton MD
Title: FIX YOUR DIET FIX YOUR DIABETES
Author: Tony Hampton, MD
Publisher: Windy City Publishers
Want to fix your diabetes? In this book, I share with my diabetic and borderline diabetic readers that they have the power to reverse or prevent diabetes simply by changing their diets. It starts with how you think. By removing old beliefs to new ones that better serve you, the path to recovery from diabetes can be that simple. Once I provide the rationale for changing old beliefs to more productive ones, I then share with you ways to stay motivated as you journey to a new way of eating. You are then given a deeper understanding of why so many people have diabetes. This knowledge will allow you to remove thoughts you may have had where you blamed yourself for having diabetes. You are then given tips on how to maintain the motivation needed to make a successful transition to a diabetic friendly diet. Additional knowledge is given about the many complications which could occur when this condition is not well controlled. Empowered with the understanding of why diabetes occurs and its many complications, you will be given a case for changing how diabetes is treated. This is done by changing the focus of diabetes management away from the symptoms (elevated glucose), which is how we currently manage this condition, to treating the cause of the disease (insulin resistance). You are then given the rationale for increasing healthy fats in your diets while reducing starchy carbohydrates and processed foods. Once this is explained, examples of foods that should be considered for smoothies, snacks, and dinner are given so you will know how to choose foods which are best. Finally, tips on how to avoid being fooled by marketing labels and claims of so-called healthy foods provide the framework by which great dietary choices can be made. This new approach to reversing diabetes with diet will reverse diabetes in nearly anyone willing to make these simply lifestyle changes.
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Fix Your Motivation
“If someone is going down the wrong road,
he doesn’t need motivation to speed him up.
What he needs is education to turn him around.”
Answering the WHY Question
So what is your motivation for reading this book? Is it because you feel it’s time to finally win your battle with diabetes and are looking for the steps you need to take to get you there? Or is it because the world has convinced you that the reason you have this condition is because you have not taken personal responsibility for the lifestyle decisions you have made? If only you would eat less and exercise more, right? That’s what you have been told for so many years and yet no matter what you do, you have not found a path to success.
I have some good news for you. You are not the problem. If that was so, we would be living in a world of unmotivated individuals unwilling to make the necessary changes to improve their overall health. I don’t believe this at all. My experience with patients is that most want to be healthy and are willing to do what’s needed to get healthy.
So if that’s true, what’s been keeping them from finding success? The answer is simple. It’s not a lack of motivation but a lack of information. Yes, the path to success is understanding how our bodies work, which is becoming clearer as more and more research is being done.
In the pages of this book I will share a way of viewing your diet that perhaps no one has taught you before. With this new information you can take the steps needed to make changes in your diet and lifestyle. As you learn how to approach your food options, you will give your body access to the right nutrition. This will help you keep your blood sugars down, ultimately reducing the need for insulin, whether it comes from your pancreas (your insulin factory) or the pharmacy (medication). And yes, eating healthier can be done affordably, as long as you are open to eating some of the things you normally walk away from when shopping.
As a physician, there were times when I blamed my patients for not being at their ideal body weight until I realized one important reality. Maybe their behaviors didn’t lead to their inability to process glucose biochemically, but rather their biochemistry led to the behaviors. You may want to read that last sentence again. In other words, relax and stop blaming yourself.
Once you understand how sugars affect your decisions, you will stop blaming yourself (or anyone else) for your diabetes or the effects it has on your physical condition. You will also learn that all calories are not the same and that some calories are good while others are bad.
For example, calories from sugars are not the best way to receive nutrition, no matter what you’ve been told about how much of your nutrition should be coming from sugars or carbs. In fact, an International Econometric Analysis of Diet and Diabetes found “sugar availability is a significant statistical determinant of diabetes prevalence rates worldwide.”
To put this in perspective, a 12-ounce can of regular Coke contains 39 grams of total sugar, which is about 9-1/3 teaspoons of sugar. The American Heart Association (AHA) has put together a maximum intake allowance for sugar, and according to the AHA, women should have no more than 6 teaspoons per day. Men can have up to 9 teaspoons of sugar daily. So, whether you’re male or female, drinking a single 12-ounce can of Coke goes over the maximum sugar allowance for the day.2 The average American consumes 22 teaspoons daily.
Keeping these facts in mind, it would not surprise you that drinking just one soda per day increases your risk for diabetes by 29 per-cent, regardless of your current weight. So I ask the question again, are you lacking motivation or lacking knowledge? I think you know the answer. Now let’s start by looking at ways you can stay motivated as you work toward your goal of fixing your diabetes.
Set a Goal
The first step is to define your goal. Your short-term goal may be to get your Hemoglobin A1c under 7. Or maybe you have a long-term goal of preventing many of the complications of diabetes, like blindness or kidney failure. Either way, defining your goals will be an important step in reaching them.
Keep your goals realistic and focused. Goals that are out of reach only create an unrealistic illusion. For example, I’m a tennis fan and dream of playing at Wimbledon someday. But the reality is that I am at an age and skill level where this is an impossible dream. Likewise, if your goals are not focused, you may find yourself trying to accom-plish more than your brain can handle. This results in mental fatigue, which will sap your confidence.
Now let’s look at the benefits of sharing your goals.
Share Your Goal
I must admit, this is risky. Even your friends and family, who should be your greatest source of support, can sometimes be your greatest source of discouragement. Many times they are not aware that they are harming you. They want to limit your expectations so they can protect you from failure. All the same, friends and family can be our greatest ally as we work towards our goals. We want them on board when we are trying to accomplish anything, so talk to them and let them know you are determined to change and succeed. They will help keep you from falling off the wagon whenever a little motivation is needed. Your diabetes control may depend on it.
Introduce Your Goal to Your Refrigerator
In a world where stainless steel is becoming the norm, I hope I don’t upset anyone with the idea of putting anything on that fancy refrigerator door. But this may be the best way to find the daily reminder you’ll need to stay motivated. Most of us will pass by that big ice box at least once daily. Why not repurpose it as a reminder of your personal goals? Such a reminder could be exactly what you need to get your day started on the right foot. Consider a picture of your diabetes medicines with a big X over it. This could serve as your aspirational goal of using your diet to get off medicines.
Partner With Others to Help You Reach Your Goals
Have you ever thought, “If only I had a life coach?” Imagine having someone to help you as you take your journey to a place you’ve never been before. How secure would you feel knowing that you’re not alone, but have a built-in support system to help you along the way? Partnering with someone can make this all possible.
Partnerships create an accountability that for some of us is not easily achieved alone. Not only will you benefit, but you will be return-ing the favor by providing the same support for the person you’ve created your partnership with. You are now accountable to each other, sharing both your successes and failures. Even the most successful motivational speakers, like Anthony Robbins, have life coaches. Think about the people in your circle and see if someone could fill this role in your life. If you can’t find one in your circle, consider hiring a professional life coach or joining a diabetes support group in your area.
Focus on What’s Important to You, Not What’s Important to Others
The reality for many of us is that we spend too much time focused on other people’s agendas—whether it’s doing activities you really don’t want to do, not knowing how to say no, or allowing others to dictate how you should live your life. The key is to reflect on your own goals and allow those goals to set your day’s agenda. Once you remove distractions caused by others, there will be plenty of time to do the things that are meaningful to you.
If you rarely feel motivated, making this shift could correct your energy levels. When you’re doing things for yourself, motivation will naturally be high because you’re doing what your own spirit desires. Doing other people’s work will never create the motivation you need to accomplish anything.
Be Careful of the Words You Use Daily
You are what you think or say you are. If you use negative words to describe yourself or your capacity to reach your goals, you will likely fulfill those negative expectations. When was the last time you recall a negative-thinking person accomplishing much or inspiring others? This doesn’t happen. Understanding that our thoughts become our reality is one of the most important keys to creating an environment that fosters success. If you believe you can fix your diabetes, you will.
Create a Positive Environment to Nurture Your Spirit
I listen to inspirational messages daily. Messages from those who have mastered the art of positive thinking. They are so easy to find— in books, with an Internet search, or on Youtube. This has changed my life and it will do the same for you.
All you need to do is take a few minutes each day to get the positive juices flowing. This will enable you to counter the negative forces you will certainly face each day. Whether it’s the local news, a negative co-worker, a mean boss, or an unsupportive family member, your ability to manage the negative energy they are emitting is made easier with the armor of positive thoughts in your head.
So take a moment to think about all your activities and the time and resources they use. Then start the process of removing those activities which don’t add value or help you reach your goal of better controlling your diabetes. By replacing activities which don’t serve you with activities that do, you will find it easier to reach your goals. Will you have the courage to take away those activities which have been part of your routine for so long? Sometimes it’s what we don’t do that harms us the most
Take a w a y s
- Reflect and decide WHY you are motivated to fix your diabetes. Your motivation may be a person, or it may be a goal you are trying to reach.
- Set a specific goal with a defined date to reach it.
This could be a target level of hemoglobin A1c.
- Share your goal with someone who wants to help you reach it, to create accountability.
- Write your goal on a sticky note and place it on your refrigerator as a daily reminder.
- Get yourself a life coach.
- Focus on your own priorities and not the priorities of others.
- Speak encouraging language to yourself and others.
- Make sure your day is started with positives messages.