MEAL FREQUENCY AND VEGETABLE BASED GREEN SMOOTHIE
Congratulations on taking this important step in your journey towards health and reversing or preventing diabetes & PCOD. We are excited to have this opportunity to work with you over the next 28days.
This Online 28 day course is part of the 1 Year Diabetes Reversal Program!
The only conclusive way to prevent ageing, is with caloric restriction while ensuring Micronutrient sufficiency. This scientific truth is known to most doctors since the last 20 years, yet little has been done to make patients aware. We have been told to have a snack many times a day. Snacking adds a lot of calories that too unhealthy calories to our diet. Hence the habit of eating/drinking a maximum of 3 times a day will ensure that your gut gets adequate rest and insulin secretion is limited. So, as a first habit to reduce our caloric intake, we will start eating ONLY 2 or 3 times a day. i.e Breakfast, Lunch and Dinner. Once we start a meal, finish it within 50 minutes of starting the meal.
The only items allowed between meals: Smoothie Black tea, Black coffee &Lime Water (NO sugar)
In addition to the abovementioneddrinks allowed between meals, you could consume water as much as you need.
We need to ensure that the food we take, nourishes and replenishes key micronutrients. Don’t be lost with how many calories a veggie gives, Micronutrients are more important. We have only focused on calories and not on micronutrients. Reality is that the body can manage for a year without intake of a single gram of Carbohydrate, protein and Vitamin. This highlights the nutritional misinformation that abounds in our society. Americans have not yet grasped the concept of nutrient density and its importance for health and longevity. Following our diet advice will determine to a great extent if you will be successful in reversing Diabetes or not
Today you will take time to review all the information that we have provided so far and make sure you didn’t miss anything. You’ll also learn how to prepare tasty green smoothies.
Let food be thy medicine, and let medicine be thy food : Hippocrates
" I will Ensure that you take smoothie as the first meal within 60 mins of waking up "
The nutrient density in your body’s tissues is proportional to the nutrient density of your diet. Micronutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases.
Adequate consumption of micronutrients – vitamins, minerals, and many other phytochemicals – without excessive caloric intake, is the key to achieving excellent health. To illustrate which foods have the highest nutrient-per-calorie density, Dr. Fuhrman created the aggregate nutrient density index, or ANDI. It lets you quickly see which foods are the most health-promoting and nutrient dense.
WHY SMOOTHIE: Take a minute to evaluate the below table and learn which foods you need to consume to improve it. Calorie counting is no more a SMART way. Nutrient counting is more important
Aggregate Nutrient Density Index (ANDI)
| Kale | 1000 |
| Collard Greens | 1000 |
| Mustard Greens | 1000 |
| Watercress | 1000 |
| Swiss Chard | 895 |
| Bok Choy | 865 |
| Spinach | 707 |
| Arugula | 604 |
| Romaine | 510 |
| Brussels Sprouts | 490 |
| Carrots | 458 |
| Cabbage | 434 |
| Broccoli | 340 |
| Cauliflower | 315 |
| Bell Peppers | 265 |
| Mushrooms | 238 |
| Tomato | 186 |
| Strawberries | 182 |
LEARNING: HAVE 2 or 3 meals PER DAY &GREEN SMOOTHIE, TODAY& EVERYDAY! FOR THE NEXT 28 DAYS
TASK FOR THE DAY: BUY GREENS(SPINACH OR OTHERS), CUCUMBERS, APPLE, KIWI, CINNAMON POWDER, LEMON BLACK SALT and Other veggies
Suggested additional buys: Moringa, Wheatgrass, Spirulina and a Diary and a glucometer(50 strips) to measure sugars