Free from diabetes Protocol
The purpose
The intention of this protocol is to provide information and for educational purpose. It is designed to augment the efforts of those who are eager to implement therapeutic lifestyle changes to control their blood glucose levels. It also serves as a guiding tool for those who want to implement a therapeutic lifestyle approach to diabetes. It is developed based on sound scientific principles. It should be reminded that this protocol should not be taken as medical advice.
Use of this protocol
It is highly recommended that as you use this protocol you shall:
a) Monitor closely and keep an accurate record of your blood sugar levels. Keep your doctor informed so as your medication and be adjusted accordingly. Do not change your medication without consulting your doctor.
b) Record and report any unusual signs and symptoms experienced while using this protocol. Monitor for signs of hypoglycemia if any. Work closely with your health professional team.
c) Consistency in the use of this protocol is key if therapeutic changes are desired. Strictly adhere to the protocol for not less than 21 consecutive days. It may be challenging at the beginning as you begin and countinue with the protocol for the first 21 days. Get focused and determined and stick to the protocol after the 21 days you get accustomed with the protocol and it will he first 21 days but after the 21 days you will get accustomed with this protocol and going forward it will not be a big challenge.
d) Monitor your overall progress. I recommend the use of this protocol together with my diabetes tool kit. It will help you track your weight, your blood sugar level, your blood lipids ( fat )levels among others.
What the protocol will do
a) Increase your intake of whole plant-based foods ( WPBFs). These foods work in a number of ways to prevent/ mitigate or reverse diseases including type 2 diabetes.
i. lntake of increase the intake of dietary fiber significantly which positively associated with improvement in glycemic control.
ii. Increase the intake of water which has multiple benefits.
b) Increase your levels of physical activity. The protocol recommends a total of 70 minutes of exercise each day and between 350 - 420 minutes of exercise a week. This ensures you get maximum therapeutic benefits that came with exercising.
c) Will promote and reinforce a positive healthy habit since the protocol emphasizes on healthy habits as well as regularity in all activity.
d) It promotes the culture of active participation in care of self. It emphasizes that ones health is in his hands and that each one has a part to play.
THE DIABETES PROTOCOL
PART ONE: MORNING
5 am - 6 am
Activities
a) Take your fasting blood sugar and record it in your tool kit
b) Rehydrate
Begin your day with warm water. Drink two cups/ glasses of water upon rising. Drink 1 ounce of water daily for every 2 pounds. Don't drink water with meals. Drink water 1/2 hour before meals or 1 hour after meals. Avoid very hot or very cold water.
c) Exercise
Walk for 30 minutes. Walk fast enough until you sweat. Record in your tool kit. After your exercise take a shower.
Repeat your fasting blood sugar level (optional). Especially if you feel any unusual signs and symptoms.
d) Rehydrate yourself Again
Blend all the ingridrients below to make a smoothie and drink it.
I. 1 medium sized bitter gourd
II. 1 medium sized cucumber
III. 1 tsp of flax seeds
IV. 1 tsp of chia seeds
V. 1 cup of plant based milk ( nuts milk/ soya milk/ cereal milk)
e) Take your medication if any as ordered or prescribed by your healthcare professionals. Remember to record in your tool kit the name, the dose taken and the time.
6.30 am - 7.00 am Breakfast
Eat your whole-plant based hearty breakfast. ( Please remember to record what you took as breakfast on your tool kit)
Suggestions:
a) A variety of Fresh vegetables in form of salads or lightly steamed. Eat preferably RAINBOW most of the time.
b) Legume / legumes products ( eat a variety in each breakfast)
c) Whole grains/ cereals/ whole based grain products
d) A handful of Nuts ( take in moderation)
e) A spoonful of grounded seeds ( chia seeds, flax seeds, pumpkin seeds) to provide essential fatty acids.
10:00 am / mid morning
Rehydrate again
Drink another two glasses of warm water
PART TWO
MIDDAY TO EVENING
12:00 / midday
a) Drink another two glasses of warm water
b) Take your Random blood sugar and record it in your diabetes toolkit.
c) Eat a bowl of fruit salad/ a fruit. ( see the dietary guidelines when choosing your fruits)
d) Take your medication if any as ordered or prescribed by your healthcare professionals. Remember to record in your tool kit the name, the dose taken and the time.
1: 00 pm - 1: 45 pm
Eat your whole-plant based hearty Lunch (Please remember to record what you took as breakfast on your tool kit)
Suggestions:
a. Whole grains/ cereals/ whole based grain products
b. Legume / legumes products example: soya beans, Tofu, beans, chia, peas etc.
c. A handful of Nuts ( take in moderation)
Examples: almond nuts, peanuts, hazelnuts, pecan nuts etc.
d. A spoonful of grounded seeds ( chia seeds, flax seeds, pumpkin seeds) to provide essential fatty acids.
1: 45 pm - 2:00 pm: Take a brisk 15 - 30 minutes walk.
4:00 pm / mid afternoon - Rehydrate again
Drink another two glasses of warm water
6:00 pm / late afternoon - Rehydrate again
a. Drink another two glasses of warm water
b. Take your random blood sugar and record in your tool kit.
PART THREE: EVENING THROUGH THE NIGHT
6: 30 pm - 7:00 pm
b) - Supper/ dinner
Suggestions:
a. Eat variety of Fresh vegetables eaten as salads or lightly steamed veggies. Eat preferably RAINBOW most of the time.b. Whole grains/ cereals/ whole based grain products
c. Legume / legumes products example: soya beans, Tofu, beans, chia, peas etc.
d. A handful of Nuts ( take in moderation) Examples: almond nuts, peanuts, hazelnuts, pecan nuts etc.
e. A spoonful of grounded seeds ( chia seeds, flax seeds, sesame and pumpkin seeds)
8:00 pm - 8:30 pm
- Exercise
Take a 30 minutes brisk walk and record in your diabetes toolkit. Avoid strenuous exercises.
8:30 - 9:00 pm - Meditation Time
Meditate on the goodness of your God and thank Him for all.
10:00 pm - Morning
a) Time to retire in bed and sleep.
b) Take your medication if any as ordered or prescribed by your doctor or by your health care provider. Remember to record in your tool kit the name, the dose taken and the time drug taken.
c) If awaken by any unusual signs take a blood sugar and record in your tool kit. If you note any signs and symptoms of hypoglycemia act as possible as recommended in the tool kit. Remember to records every event in the tool kit and take it with you to your doctor during clinic visits.
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