Are you now sleeping at least seven hours per night ? 0 1 Great, keep it up. 2 It is really important that you sleep at least 7 hours at minimum. Inadequate sleep is stressful so it results in the production of stress hormones that raise your blood sugar and can cause you to gain weight. Try going to bed earlier to see if you can't improve on that.
Take this dietary to support sleep. Vitamin Zzzz available at www.MyBodyManual.com 3 4 Are you taking all the recommended supplements each day ? 5 6 Great, keep it up. 7 The dietary supplements are vital to achieve maximal program success. If forgetting to take them is the issue, try using a supplement tray or setting up plastic bags with each days supply. If you are not taking all the recommended supplements, consider starting or changing your subscription to see how much easier and faster you can make progress when taking all the recommended supplements.
For best results, take all the supplements detailed in the “Complete Diabetic Health Package”. 8 9 Do you eat food and drink beverages ONLY from the approved food plan ? 10 11 Great, keep it up. 12 If what you eat or drink is not on the approved list, you are making it harder on yourself to reach your goal. We chose the approved foods very carefully. Good health might be 70% based upon what you eat. The next time you are about to eat something you shouldn’t, consider why you want to reach your goal and if what you are about to eat is really worth it. 13 14 Could you have started to retain fluid prior to a menstrual cycle? 15 16 Then a slow down in weight loss may be nothing other than an increase caused by fluid retention. If this is the only thing found in this questionnaire, you are likely still losing fat but retaining fluid in it's place. When your cycle passes and the fluid is gone , you will realize all of your results. Just stay the course and don't be discouraged by the scale. 17 Great 18 19 Is it possible that you are getting a cold, flu, or fever? 20 21 This may very well be a factor in your progress. If you are feeling ill, have flu symptoms, allergies, or a fever, your body may be inflamed and retaining water. Just stick to the diet, be sure to stay hydrated, take your nutrients, and get extra sleep. 22 Great to hear. Next question 23 24 Are you eating enough green leafy vegetables each day ? 25 26 That's great. The more of those you eat each day the easier it is to lose weight. 27 Green leafy vegetables support health. They contain essential vitamins, minerals and phytonutrients that aid in the metabolic fat burning process and are needed by the cells of your body for survival. In addition, because they contain fiber, they make you feel full faster and longer, making it easier to stick to the program. 28 29 Are you eating ONLY the APPROVED fruit and in the correct portions ? 30 31 Great. The approved fruits contains nutrients that boost metabolism and fiber to improve digestion. Keep it up. 32 Certain approved fruits in small portions can be a healthy food selection. These items should be considered like treats that are only eaten occasionally. The reason is that they contain sugar. In some cases, you may be eliminating fruit all together for a period of time. When you do this, you will be deriving your energy from fat that you consume through food and also fat that is stored in your body. 33 34 Are you drinking the correct amount of water ? 35 36 That's perfect. Your cells need water as much as they do nutrients to burn calories to lose weight. Everything slows down if your dehydrated so keep up the good work. 37 You need to take steps to ensure you drink enough water. Water reduces hunger, boosts cell metabolism which burns more calories and improves digestion. It is almost impossible to experience health if you are dehydrated. Use a refillable container and make sure you know how many containers you need to drink per day to reach your target. 38 39 Do you filter your drinking water? 40 41 That's great. Don't ever stop. If you haven't also placed a filter on your shower, you should do that as well. Breathing chlorine gas is many times more harmful then drinking chlorinated water. 42 Drinking unfiltered water can contribute to weight gain and poor health. Chemicals and toxins in the water are not only harmful to your body, but they can also cause water retention and thus your weight to fluctuate. Testing done on tap water and bottled water has shown that chemicals from water treatment facilities as well as pharmaceutical drugs sometimes contaminate water from these sources. The pharmaceutical drugs come from the returning water (homes or businesses) that gets treated at the water treatment facility. Most facilities do not have technology sufficient to remove all the drugs so some of these drugs can remain in the water that returns to you house as tap water.
If you haven't also placed a filter on your shower, you should do that as well. Showering in unfiltered water can be more damaging than drinking it—as chemicals from the water can enter through your skin and lungs. 43 44 Are you 100% sure that you are avoiding all wheat and dairy? 45 46 That's great! Keep up the good work. 47 That may be a reason that you are not making progress. Wheat, barley, rye, oats, spelt, and kamut contain gluten and other proteins that most of us can't tolerate so it results in inflammation. Dairy is pasteurized and homogenized making it an unnatural food product. It comes form animals injected with hormones and antibiotics and fed with chemical contaminated feed. This too can cause inflammation and water retention that interferes with your health. Make sure to avoid these foods or any product that contains even trace amounts of these foods. 48 49 Are you avoiding ALL processed foods? 50 51 Great. There are so many reasons not to eat processed food. Keep it up. 52 This is definitely contributing to your lack of progress. Processed foods lack nutrients, they also typically contain sugar and/or sodium (not sea salt). They also contain harmful inflammatory additives that can cause inflammation, weight gain and poor health. 53 54 Are you consuming ANY wine, beer, or any other alcoholic beverages? 55 56 This will definitely slow your progress. Alcohol converts to sugar when it enters the blood stream. Alcohol and excess sugar can throw off blood sugar and insulin levels for days. Alcohol and the mixes that are used to make drinks contribute calories to your diet and offer little to no nutritional value. Calories without nutrients are empty calories. They do nothing but contribute to increased blood sugar and the production of fat. 57 Perfect. 58 59 Do you eat farm-raised fish? Or, do you eat fish without knowing if it’s farm-raised or wild-caught? 60 61 Farm raised fish are often raised while packed together in small ponds. Often these conditions are terrible for the health of the fish and the tanks can contain large amounts of harmful bacteria. This requires that the fish be treated with antibiotics to keep them from becoming diseased. The fish are often feed food that is not their natural diet. Sometimes dye is used to give the fish a more natural color; a color that is missing due to the fact that they are not eating their natural diet. Farm raised fish are loaded with chemicals that can cause inflammation and weight gain. Make sure to select wild caught fish instead of farm raised. 62 Perfect. 63 64 Did you consume sugar, artificial sweeteners, or honey? 65 66 The only approved sweeteners are Stevia, Xylitol, Grade B Maple syrup and coconut sugar. Sugar, honey or other natural or unnatural sweeteners will either spike your blood sugar, or fill your body with harmful chemicals. 67 Great. Keep it up. 68 69 Are you eating beef that is not labeled grass-fed, organic, free-range or hormone/antibiotic free? 70 71 Eating beef that is not labeled as “organic” or “grass-fed” or “free-range” Or “raised without hormones or antibiotics” can keep you from achieving your health goals.
Often, conventional meats comes from animals that have been injected with steroids and antibiotics, raised on genetically modified corn feed and laden that is contaminated with pesticides and other potentially inflammatory chemicals. Although there are several terms that are often thrown about with regard to the status of the meat that is for sale (or on a menu), what you are looking to eat is meat which is natural and without chemicals. 72 Good job. Keep that up. 73 74 Do you refrain from eating three hours before going bed? 75 76 Great. That's really important while trying to lose weight. Keep that up. 77 Each time you eat, it causes your blood sugar to rise. There is evidence that suggests that the most healthy routine would be to eat only two or three meals per day with no snacks in between. If eating two meals, typically skipping breakfast.
The benefit to reducing the number of times you eat per day is that it reduces the number of times your blood sugar and insulin go up in response to the food from the meal. Eating less often has been identified as a cause of improved insulin sensitivity—which is generally positive for overall health.
This strategy can be very effective, but must only be done with the approval of a medical provider and while under their supervision. It is important that you monitor your blood sugar and take action if your blood sugar drops below normal. This strategy is not safe for all diabetics. 78 79 Is someone else preparing your food (example: restaurant)? 80 81 This may be a factor, although it is possible to eat out and stick to your diet. What you have to watch out for is that even approved foods at a restaurant can be spiced or enhanced with MSG or contain a sauce with a base of corn or potato.
Learn to prepare more meals at home or find those restaurants that you can trust when they say they have not used "spice", MSG or any other flavor enhancing additives.” 82 Great. That means it's less likely you consumed something you shouldn't like: wheat, dairy, farm raised shrimp or fish, processed food or food laced with MSG and the other chemical additives used to make food look and taste better. 83 84 When eating fruits and vegetables, are you eating ONLY organic? 85 86 That great. keep it up. 87 Non organic fruits and vegetables are often grown with toxic pesticides, herbicides and fertilizers that can be absorbed into the food and cause inflammation. Organic fruits often have a greater density of nutrition and are more nourishing for your body. 88 89 Are you having at least one bowel movement each day? 90 91 Great. Don't change a thing. 92 It is important for good health to have regular bowel movements, approximately 2-3 per day. The following Diabetic Manual products can help support regular bowel movements.
Super Hydration Boost
Digestive Enzymes 93 94 Do you have at least five supporters right now? 95 96 You are missing out on one of the major factors making this program so successful. Supporters will motivate you to follow the program more closely and keep you from slacking off when you feel like it or get closer to your goal. Having supporters also puts you in a great position to inspire others with your success.
Do yourself a big favor and add more supporters right now. Just click the add supporters button, send yourself a text, and forward it to any friends or family members you have spoken to, emailed, or texted over the last few months.
It really make a difference. 97 98 Are you consuming 1-2 teaspoons of sea salt each day? 99 100 Consuming enough sea salt is extremely important. Unprocessed Himalayan and Celtic Sea salt provides our bodies with sodium, magnesium and over 90 others minerals making it an important food which contains nutrients that are vital to healthy cell function and metabolism. If you can't stand the added salt taste, you can also take sea salt tablets purchased from a health food store. 101 102 Have you recently changed (or started) your exercise routine? 103 104 Regular exercise is great as long as you keep it light until you reach Phase 3 (maintenance). If you already have a consistent exercise routine as you started Phase 1, then it’s okay to continue your routine as long as you continue to feel good while exercising. But beware of making a significant change in your routine while on Phase 1 or Phase 2 of Diabetic Manual. During these phases, your body is changing, and that requires energy.
So there is no particular exercise restriction. But you must keep alert to how your body feels. If exercise does not feel good, or you don’t feel well while implementing an exercise program, you should modify it or discontinue while on phases 1 and 2—and discuss the issue with your doctor. 105 I would encourage you to start as soon as you resume a steady rate of weight loss. Exercising for a little as 20 minutes, three days a week will make a big difference as long as you don't too much. Just a light amount on a regular basis will, in no time at all, help you lose weight, shape and tone your body, and make you look and feel more youthful and vibrant. And once you start maintenance exercise is an additional tool you can use to eat more without gaining the weight back. 106 107 Submit 108