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Kachin Diabetes Solution

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Copyright © Kachin Diabetes Solution

All rights reserved. No part of this publication may be reproduced or transmitted

in any form or by any means; electronic, photocopy, recording or by an

information storage and retrieval system.

Disclaimer

All material on in this book is provided for your information only and may not

be construed as medical advice or instruction.

No action or inaction should be taken based solely on the contents of this

information; instead, readers should consult appropriate health professionals

on any matter relating to their health and well-being.

If you think you may have a medical emergency, call your doctor or 911

immediately.

The content of this book (text, graphics and images) is not intended to be a

substitute for professional medical advice, diagnosis, or treatment.

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Always seek the advice of your physician or other qualified health provider with

any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of

something you have read in this book.

The information and opinions expressed here are believed to be accurate, based

on the best judgment available to the authors.

Readers who fail to consult with appropriate health authorities assume the risk

of any injuries. Reliance on any information and content provided by this book

is solely at your own risk.

In addition, the information and opinions expressed here do not necessarily

reflect the views of every contributor of Kachin Diabetes Solution.

Kachin Diabetes Solution acknowledges occasional differences in opinion and

welcomes the exchange of different viewpoints.

The publisher is not responsible for errors or omissions.

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Table of Contents

Chapter One: Introduction ................................................................................... 9

Chapter 2 Diabetes ............................................................................................. 14

What is Diabetes? ........................................................................................... 14

History of Diabetes ......................................................................................... 15

What Causes Diabetes? .................................................................................. 16

Why is Diabetes so Common? ........................................................................ 17

The Growth of Diabetes Cases ....................................................................... 18

Medical Costs of Diabetes .............................................................................. 18

Signs and Symptoms of Diabetes ................................................................... 19

Screening for Diabetes ................................................................................... 20

Types of Diabetes ........................................................................................... 21

How Diabetes Affects the Organs .................................................................. 23

Chapter 3: Diabetes Drugs – An Overview ......................................................... 26

The Problem with Conventional Diabetes Drugs ........................................... 28

Signs and Symptoms of Diabetes ................................................................... 29

Corruption in the Pharmaceutical Industry .................................................... 30

The Most Popular Diabetes Drugs .................................................................. 31

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Cost of Anti-Diabetic Medication ................................................................... 35

Chapter 4: Sugar and the Body .......................................................................... 36

How Does Sugar Affect the Body? ................................................................. 36

Artificial Sweeteners ...................................................................................... 38

Sugar or Artificial Sweeteners, Which One .................................................... 40

Sugar in Foods ................................................................................................ 40

Types of Sugars ............................................................................................... 41

The Hidden Truth About Sugars ..................................................................... 42

Good Sugars.................................................................................................... 43

Honey ............................................................................................................. 45

Chapter 5: Weight Loss ...................................................................................... 47

The Weight Loss Scenario............................................................................... 48

Weight Loss and Dieting ................................................................................. 48

The Low-Fat Myth .......................................................................................... 50

Why Eating Low Carb is Better ....................................................................... 51

Keto Diet ......................................................................................................... 52

Paleo Diet ....................................................................................................... 54

Exercise and Weight Loss ............................................................................... 55

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Sleep and Weight Loss .................................................................................... 56

Stress and Weight Loss ................................................................................... 57

Chapter 6: The Kachin People of Myanmar ....................................................... 59

The Seasons and Temperatures in the Kachin Geography Area .................... 60

The Food ......................................................................................................... 60

Kachin Diet...................................................................................................... 61

How the Kachin Diet and Lifestyle Can Influence Your Own?........................ 63

Their Physical Activities .................................................................................. 64

The Kachin Culture ......................................................................................... 64

The Kachin Marriage Culture .......................................................................... 66

Kachin Religion ............................................................................................... 67

The Kachin Lifestyle and Yours ....................................................................... 68

Chapter 7: Coconut and Coconut Oil .................................................................. 69

Health Benefits of Coconuts ........................................................................... 71

Coconut Oil ..................................................................................................... 71

Coconut Oil and Good Cholesterol ................................................................. 73

Coconut Water ............................................................................................... 74

Ginger and Diabetes ....................................................................................... 76

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Cinnamon and Diabetes ................................................................................. 79

Chapter 8: Vitamins and Minerals ...................................................................... 81

Supplements and Diabetes............................................................................. 81

Magnesium ..................................................................................................... 85

Vanadium ....................................................................................................... 89

Vitamin D ........................................................................................................ 91

Others ............................................................................................................. 92

Chapter 9: Lifestyle ............................................................................................. 94

Setting Goals ................................................................................................... 95

Switching up Your Exercise Routine ............................................................... 97

HIIT.................................................................................................................. 98

Importance of Drinking Water ..................................................................... 100

How to stay Motivated? ............................................................................... 102

Stop Smoking Now ....................................................................................... 103

Stress and Your Body .................................................................................... 105

Stop Drinking Alcohol ................................................................................... 106

When You Stop Drinking Alcohol, the Notable Benefits Are ....................... 106

Chapter 10: Detox ............................................................................................ 108

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Signs That You Need a Detox ....................................................................... 109

Benefits of Detox .......................................................................................... 109

Foods That Help with Detox ......................................................................... 111

Types of Detox .............................................................................................. 114

Natural Detox Methods ................................................................................ 116

Sleep ............................................................................................................. 118

Colon Cleanse ............................................................................................... 119

Chapter 11: How to do a 30-day Detox ............................................................ 120

The First 10 ................................................................................................... 121

Reconciliation Phase..................................................................................... 123

The 2nd Ten .................................................................................................. 125

The 3rd Ten................................................................................................... 126

Some Recipes to Try Out .............................................................................. 127

Snacks ........................................................................................................... 129

Social Media ..................................................................................................... 133

References ........................................................................................................ 134

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Chapter One: Introduction

How did you react when you first

found out you had diabetes? Where

you shocked? Did you talk to your

friends and family? Did you go

online and search for answers?

Without anyone providing you with any clear answers?

If you are like most people, you exhausted every resource. Spent some time on

google searching for a treatment, a cure or just trying to see how it would

change your life. You probably got bombarded with information. Probably so

much that you couldn't handle it. You can spend your whole life reading through

the endless pages of the internet, some of which are filled with misinformation,

contradictions and errors.

What you will soon discover is that your answers aren’t in technology or modern

medicine but in the wisdom of an ancient people - the Kachin people of

Myanmar.

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You might be asking yourself why do I have diabetes and why is it so common?

A lot of it has to do with the changes in the way we live. In the past our ancestors

burnt up the excess energy stored in their bodies through physical work, trying

to keep warm, doing chores and activities for daily survival. However, today with

technology and innovation, our lifestyles are automated and less active. We

have lost the balance in our lives. The consumption of food is now seen as a

gateway to ease the pressures, stresses and strains that are brought into our

mind and body. Due to this we now find it more difficult to come to peace with

what we eat, how we eat, and why we are eating it.

The information on healthy eating has not been passed on properly over time

and certain foods that should be healthy are affecting our body functions

negatively due to lack of knowledge. You are not alone, sugar related diseases

are not something to be shy about.

A healthy lifestyle is a balance between good food, good sleep and exercise.

These are the cornerstone to curbing obesity and diabetes. There are lots of diet

plans and programs that take us back to our roots just as our Kachin Diabetes

Solution program is based off of.

The Kachin tribe of Myanmar and the indigenous tribes that surround them

don’t suffer from sugar-related diseases due to their diet. Their lifestyle is like

our ancestors that lived thousands of years ago. They have learned to balance

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food, work, and getting the best from nature to live a healthy and disease-free

life.

This program was initially

developed from my own

personal long battle with

diabetes. Once I had woken

up from my diabetic coma at

the young age of 43, I had to

process the shock of it. Like most people, I searched for information everywhere

I could. Including places like Google. Little did I know a trip to a Burmese

restaurant in Chicago would open the doors to a secret that changed my life and

will change yours too! Learning about the Kachin people, their lifestyle, and

culture that enables them to have some of the lowest cases of diabetes in the

world. Then implementing it into my own life enabled me to lower my blood

sugar from potentially fatal 615mg/dL to a safe and stable 110mg/dL.

I was able to lower my blood pressure and lost 50 pounds at the same time

because of the wisdom of these amazing people. Now my family and I are

happier than ever.

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With the of research and people of the Kachin’s we now have a clinically proven

system for lowering blood sugar levels and reversing diabetes permanently, all

of which can be done in just 30 days. All you need to do is follow the recipes,

diet plans, exercises and lifestyle we are providing you with in this book.

My diabetes diagnosis not

only helped me research and

discover a 100% natural way

to lower blood sugar levels

and cure diabetes, but it

uncovered the corruption that big pharma uses when treating diabetes. I

discovered it is a big business system that is in place not to cure or get rid of

your diabetes, but to keep you dependent on meds and just healthy enough to

live with them but providing no solution to live without them.

Big pharma doesn’t want people to know how simple it is to reverse your

diabetes without all the harmful side effects that their medications cause. You

might ask yourself why? That is because diabetes medication equates to

hundreds of millions of dollars to pharmaceutical companies.

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This book will detail everything I learned that allowed me to achieve these

results. The Kachin diabetes solution is a powerful and effective diabetes-

reversing program that anyone who is suffering from diabetes needs to follow.

Inside this book, you will find all you need to know about the diet and lifestyle

of the Kachin people and how they are virtually diabetes free.

You will discover why today’s diabetes

medications aren’t designed to cure

your disease and can actually make

your symptom worse or even create

new issues.

In this book, you will find all the tools to help you lower your blood sugar levels,

lose weight and live a healthier life. Feel free to skip around and read the parts

of the book that are most important to you. We will start out going over diabetes

basics and then move into the diet and lifestyle tips. Keep reading and if at any

time you have any questions feel free to message the social media accounts

added at the bottom of the book.

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Chapter 2 Diabetes

To better understand how sugar

affects our bodies to cause

diabetes, we have to understand

what happens to food when it’s

ingested and digested in our

bodies. Most of the food we eat is chopped down into tiny bits and converted

to glucose a simple sugar that is used for energy.

What is Diabetes?

Diabetes is a chronic sugar disease that occurs when the body cannot produce

insulin or cannot make use of the insulin it produces in the body. Insulin helps

the cells to absorb the glucose broken down from the food we eat. The hormone

is made by the pancreas which allows the glucose to get into the bloodstream

to provide the needed energy for our daily use. The inability to produce insulin

by the pancreas causes the sugar level to rise and is known as hyperglycemia.

Over time, the sugar accumulated destroys the organs and tissues in the body.

Diabetes can affect anyone – kids, adults, middle age, pregnant women, etc. The

number of people getting diabetes has been on the rise in the past decade due

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to obesity and improper care of our health. The population living with diabetes

is over 450 million people. Diabetes is the leading cause of amputation, heart

failure, stroke, kidney failure, and blindness. The pain and emotional strain of

living with diabetes is hard for families whose loved ones suffering from the

disease.

History of Diabetes

The word diabetes is the shortened version for diabetes mellitus. Diabetes

mellitus comes from the combination of two words – a Greek words diabetes

meaning siphon and the Latin word mellitus meaning honeyed or sweet. So,

diabetes mellitus means to siphon sugar which indicates the excess sugar found

in the blood or urine. Diabetes mellitus was known as pissing evil in the 17th

century. Not a bad comparison considering the evil that sugar causes in the body.

The words diabetes mellitus was first mentioned by Apollonius of Memphis in

250 BC and was the first record in a medical text in English in 1425. The mellitus

was added in 1675 by Thomas Willis to form diabetes mellitus because of the

sweet taste of urine due to excessive sugar in the body. The presence of sugar

was noticed and registered in the ancient text of the Greek, Egyptian, Indians,

Chinese and Persians.

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The function of the pancreas as the organ was discovered by Joseph von Mering

and Oskar Minkowski in 1889 after dogs whose pancreas were removed

developed all the telltale signs and symptoms of diabetes and died afterward. It

was not until the early 20th century was it discovered that diabetes was caused

by lack of insulin by Sir Edward Albert Sharpey-Schafer.

What Causes Diabetes?

The most obvious cause of

diabetes is sugar; since the

disease is as a result of the

improper functioning of the

pancreas. Over the years, foods

have become cheaper, sweeter

and more abundant. That with

technology that has made our

lives more inactive has led to a larger part of the population to become obese.

As we are eating more calories than we burn or use, we become overweight and

unhealthy.

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With more research into diabetes over the last century, it is now known that the

two main factors that cause diabetes are obesity and lack of exercise, both of

which have led to this epidemic in our modern world.

Why is Diabetes so Common?

Off the bat, access to sugar and sugary foods such as cakes, soda, candies, white

flour added with a sedentary lifestyle are the major causes for the prevalence of

diabetes.

Diabetes is an epidemic in the 21st century. In the Stone Age, humans never had

the supply of sugar and other diabetes causing foods that we have now. The

statistics for diabetes are very alarming. In 2015, 1.59 million deaths were

attributed to diabetes and now it is among the top ten killers of humanity in the

world. 18 million people die annually from heart-related diseases of which

diabetes and hypertension are the main cause of death.

Currently, there are almost 2 billion adults that are overweight, of which 312

million are obese. In addition to the statistics, over 160 million kids are either

overweight or obese. The International Diabetes Federation predicts the

population of diabetes population in the age group of 40-59 will increase to

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nearly 400 million by 2025 with the

most cases being in developing

countries. The countries most

affected by diabetes are India, China,

USA, Russia, Germany, Japan,

Pakistan, Brazil, Mexico, and Egypt in

that order.

The Growth of Diabetes Cases

The US center for disease control report states that 100 million people in the

USA have diabetes or pre-diabetes with 1.5 million new cases registered each

year. In 2015, diabetes was the leading cause of death and the underlying cause

of death in more adults than any other disease. Even with all the public

education, treatment and prevention mechanisms put in place; about 7 million

cases still go unreported.

Medical Costs of Diabetes

The total cost of diagnosed diabetes cases in the USA in 2017 was $327 billion

Dollars. $237 billion dollars allocated for direct medical cost and $90 billion

Dollars for reduced productivity.

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Signs and Symptoms of Diabetes

The obvious and common signs of diabetes that are noticed for the onset of

diabetes or pre-diabetes are:

• Sugar present in the blood and urine

• Visiting the restroom frequently

• Excessive thirst

• Blurry vision

• Weight loss and emancipation

• Extreme tiredness and feeling of exhaustion

• Bruises and cuts that don’t heal on time

• Mood swings and nausea with vomiting sometimes

• Skin infections, dry and flaky skin

• Tingling, pain or numbness in the hands and feet

• Extreme hunger is a mild sign that is noticed but often times overlooked

by people.

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When diabetes is not diagnosed and treated to control the blood sugar, the long-

term consequences are damage to the body’s circulation, heart disease, high

blood pressure and even strokes. Over time problems of blindness, kidney

disease, liver dysfunction, nerve damage, amputation, dental infection and foot

problems all can take place.

Screening for Diabetes

There are many tests for diabetes.

You can do a test on your own if

you notice any of the symptoms

from the list above. Go to a drug

store and buy a glucose meter and

give yourself a diabetes test which

will not take too much of your time. If you don’t understand the results, please

book a doctor’s appointment. The other three tests are the fasting blood sugar

test, the oral glucose tolerance test and the glycated hemoglobin test.

The Fasting Plasma Blood Sugar test involves checking the level of glucose in

your blood while you are fasting or if you have not eaten. A blood sugar that is

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greater than 125mg/dl indicates the presence of sugar in your blood. However,

before you get worried, go for a retest or a confirmatory test.

The Oral Glucose Tolerance Test (OGTT) this test involves drinking a sugary

solution two hours before the blood sample is taken for the test. If the test

results are more or equal to 200mg/dl, you have diabetes. However, take

another test to confirm the initial results.

The other test for screening for diabetes is the glycated hemoglobin test. The

Glycated Hemoglobin does not require you to fast or take a sugar substance two

hours before the test. The result can measure the average blood sugar level

percentage for the past two or three months. The test is exclusive and also

measures the percentage of oxygen-carrying protein in the red blood cells. The

higher the sugar content in your blood the more hemoglobin will be attached to

a sugar molecule. The result of 5.7 is normal, 5.7 to 6.4 indicates the onset of

diabetes and a result higher than 6.4 means you have diabetes.

Types of Diabetes

There are three main types of diabetes; type 1, type 2, and gestational diabetes.

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Type-1 Diabetes

People with this kind of diabetes occur when your body can’t make insulin. This

process causes the immune system to attack the pancreas. The type of diabetes

is also known as juvenile diabetes and common in children and young adults.

They are also common among all age groups and patients must take an insulin

injection daily to stay alive.

Type-2 Diabetes

Insulin is either not producing well or not producing at all. This can occur in any

age group but more in middle-aged and older people. This diabetes develops

after the age of 35 for people that are overweight and live a sedentary lifestyle.

A change in diet with exercise will regulate the weight and reduce the weight of

the patient. If you are on medication or insulin, please follow up your treatment

diligently.

Gestational Diabetes

This type of diabetes occurs in pregnant women. Most of the time this kind of

diabetes disappears after giving birth. Remember though that gestational

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diabetes can be the onset of type 2 diabetes. Other types of diabetes are

monogenic diabetes (an inherited form of diabetes) and cystic fibrosis-related

diabetes.

How Diabetes Affects the Organs

The Liver: is the regulator of sugar in our

bodies, when we are overweight and

diabetic; the liver finds it difficult to

function properly. Diabetes causes fat to

build upon the livers causing

inflammation or fatty liver disease.

The Kidney: diabetes of the kidney is also

called chronic kidney disease, CKD and is

the one organ that diabetes affects the most. The kidney is the waste remover

of the body. It collects urine out of the bloodstream and disposes of it. Diabetic

kidney occurs in 1 out of every four adults with diabetes. A diabetic kidney

cannot filter the blood causing waste to build up which damages your kidney

and your body system.

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The Pancreas: this little organ is located

behind the stomach produces the insulin

that regulates the sugar level in the body.

Chronic inflammation of the pancreas

damages the cells that produce insulin.

When the pancreas is hurt, the blood sugar

rises.

The high level of sugar in the body also affects the eyes, skin, brain and stomach.

Being diagnosed with diabetes changes everything about your life; from the way

you eat, exercise, relationships, diabetes changes everything. You constantly

have to monitor your sugar levels, blood pressure, heart, liver and all major

organs of the body. In addition to the demands that the disease puts you in, the

quality of your life diminishes. Diabetes can leave you stressed, depressed and

unhappy dealing with the complications that it brings. If you feel down and

confused, speak to your doctor or any diabetes group you belong to for help or

counseling to keep moving ahead.

After all is said and done, diabetes has become a way of life. Changes in our

lifestyle such as eating healthier, exercise or becoming more active are all ways

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we curb obesity and reduce blood sugar. Diabetes can be managed and by taking

control of your life, you can live a better and fulfilling life with diabetes.

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Chapter 3: Diabetes Drugs – An Overview

The cost of drugs to curtail

type-1 diabetes and type-2

diabetes is a load that most

diabetes patients can’t

manage. However, in cases

where proper diet and exercise

are strictly adhered to; patients are able to manage diabetes without

medications and live better lives. We will explain how this is done with our

system shortly.

The cost of diabetes drugs has been overlooked; chronic diseases such as liver

problems, hepatitis C, and HIV get dominance over diabetes. Most times,

government and pharmaceutical bodies forget that most people living with

other chronic diseases also need diabetes drugs as a large population suffers

from diabetes. The constant need for diabetes drugs makes many diabetes

patients struggle to purchase or pay for them especially with the cost of insulin

and other diabetes drugs skyrocketing over the past decade.

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A new study shows that from 2018 –

2025 the global anti-diabetes drug

market is valued at 49,600 million US

dollars and will increase to almost

100,000 million US dollars by 2025

growing at 10% CAGR during this

period.

Type-2 diabetes is a chronic disease caused by the deficiency of insulin or the

decrease in the cells that are sensitive to insulin or the inability of the body to

metabolize sugar properly. This incompetence causes the disease diabetes.

However, with proper and strict programs in place for the patient the disease

can be controlled and the blood sugar is truly put under wraps without anti-

diabetes drugs.

The drug market for anti-diabetes is on the rise because of the bad lifestyle

choices that stress our organs and land us in that diabetic landscape. Even with

the funding being pumped into the research of cost-effective drugs, the market

still suffers from the inabilities of the drug to reach those that really need it.

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Nonetheless, research for cheaper medications is ongoing and a huge forecast

about the market is just around the corner. The global anti-diabetes market is

categorized into 5 classes: the meglitinides, biguanides, alpha-glucosidase

inhibitors, sulfonylureas, and oral anti-diabetic drugs. Sulfonylureas and

biguanides based anti-diabetes drugs are the most common drugs in the

markets taking up about 37% of all anti-diabetes drugs. They are the favorite

drugs for most Types 2-diabetes for their ability to increase insulin from the beta

cells in the pancreas.

The Problem with Conventional Diabetes Drugs

The New England journal for medicine published an extraordinary study that

aimed to prove that controlling blood sugar with drugs does not work. In fact,

the study claimed that patients that had their blood sugar lowered are at higher

risk of dying than patients that just tried to live a healthier lifestyle to check their

diabetes.

Type 2 diabetes is a disease associated with too much sugar in the blood, not

too little and if sugar or insulin is the causative agent of diabetes, then why do

we need more sugar to control sugar? Instead, the study claims that since the

cause of diabetes is related to metabolism disorder, then controlling or

managing blood sugar does not curb or tackle the underlying effect that causes

diabetes. So, even though the study was shoved under the rug; the truth is

insulin or medications that are used to lower blood sugar can actually worsen

the diseases by increasing the body’s insulin level rather than reversing it.

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Signs and Symptoms of Diabetes

Diabetes is not an illness with gray areas – it is

either you have it or not. However, if there are

factors that lead to diabetes, then we should

also have signs that should alert us when we

are falling off the healthy wagon. Some notable

clues associated with insulin resistance before

full-blown type 2 diabetes is diagnosed years

later are:

• Tiredness and weakness after eating

• Excess sugar craving

• Belly Fat

• Low good cholesterol

• High triglycerides

• High blood pressure

• Increased inflammation

• Problems with blood clotting

These are some signs that most diabetes patients suffer from long before they

are ever diagnosed with diabetes and can help you prevent full-blown diabetes.

The bottom line is there is a better approach to tackle and cure type 2 diabetes

through natural methods which we will give you later in the book. Although

most doctors will never want to acknowledge it, type 2 diabetes can be managed

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and reversed via a strict diet, complete lifestyle change and dietary supplements

designed for the patients.

Corruption in the Pharmaceutical Industry

The pharmaceutical industry is like a mafia cartel; they make money off people

buying the drugs. This underground mafia won’t make money if there is a cure

for diabetes. In the US alone, pharmaceutical companies kill more people than

narcotics does annually. Most Americans are on one prescription drug or

another without correct disclosure of the side effects of the drug. People will

keep dying and remain dependent on drugs for a long time. The truth is that

pharmaceutical companies are not interested in providing a cure for any kind of

disease, they are after money and are only interested in keeping you hooked on

their medications.

Corruption in the pharma

industry is a dangerous thing;

people die daily because of

fraudulent reports and results

that are published. These

reports hurt a lot of patients as

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doctors depend on them to prescribe the right drugs to a patient. One very

fraudulent drug that caused havoc was produced by pharmaceutical giant

GlaxoSmithKline for diabetes called Avandia, which caused more than 80,000

heart attacks and was withdrawn from the market 4 years later after endless

complaints from consumers. The company hid the truth for 10 years; they knew

that divulging the information to the public would hurt their sales in the market.

GSK was fined 3 billion dollars when the truth was discovered.

This has not stopped pharmaceutical giants from getting away with producing

substandard drugs that are exported to 3rd world nations or from hiding the

truth about these drugs from the public. One way of solving this issue is that the

government should allow the FDA to publicly publish the full analytical report of

a drug for general viewing irrespective of the pharma giant’s involvement to

prevent random deaths to the masses.

The Most Popular Diabetes Drugs

There are over 100 different

medications for the treatment of high

blood sugar in diabetes mellitus. Two

common ones are

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Metformin

This is the most common diabetes drug in the world and is the first medication

prescribed for type 2 diabetes even for patients that suffer from insulin

resistance. The drug belongs to the group called biguanides.

Brand Names for Metformin

Metformin is also known as Glucophage, Fortamet, Riomet, Glumetza, and

Glucophage XR. When it is combined with other drugs; metformin is known with

names like Metaglip, sitagliptin, rosiglitazone, Avandamet, Prandimet and

Glucovance.

Side Effects of Metformin

Metformin does not cause low blood sugar, but when combined with other

diabetes drugs or alcohol might cause a drop in your sugar level. Some common

side effects are stomach upset, diarrhea, vomiting, nausea and a metallic taste

in your mouth. All these side effects are tolerable, but if your stomach upset

lingers too long, please consult your doctor as it may be signs of lactic acidosis.

If you have side effects or strange feelings when taking metformin, we advise to

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write down any feeling that you don’t understand and communicate with your

doctor.

Drug Interaction

It is advisable to talk with your doctor before changing or combining metformin

with other drugs.

Insulin

Discovered in 1921, insulin is usually prescribed for patients with type-1

diabetes. Unlike type-2 diabetes, people with type 1 diabetes can’t produce

their own insulin and hence the need for insulin.

Brand Names for insulin

Insulin is also referred to as Humulin R, Humulin N, Humulin 70/30, Novolin

70/30, Novolin N, Novolin R, and Humulin R U-500

The Side Effects of Insulin

Some immediate side effects are redness, swelling, and itching at the point

where the shot is taken. The patients also experience weight gain, skin

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thickening, depression and constipation. If you notice any of the following,

please contact your doctor. Other side effects are sweating, dizziness, blurred

vision, swelling of feet and hands, rapid heartbeat, weakness, shortness of

breath, rashes or full body itch, cramps and weight gain over a short period of

use.

Other Diabetes Drugs

Semaglutide is a once-weekly injection for patients with type 2 diabetes. Side

effects include constipation, vomiting, eructation, abdominal pain, flatulence,

blurred vision and diarrhea. Another brand name is Ozempic DPP-4 inhibitors

stimulate the secretion of insulin to prevent the release of sugar from the liver.

The side effects of the drugs include a sore throat, headache, pancreas

inflammation and upper respiratory tract infection. Other brand names for this

drug are Januvia and Onglyza.

Meglitinides are drugs used to enhance the secretion of insulin. The side effects

include severe low blood sugar levels, extreme weight gain, back pain, headache

and nausea. It is available as Prandin and nateglinide.

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Amylin Mimetic is used to stimulate the release of insulin and used with insulin

injection. The common side effects are vomiting, redness, and itching of the

injection site, and low blood sugar. The only available brand is Symlin.

Thiazolidinedione drug increases the body’s insulin sensitivity. However, the

side effects are severe like the increase of bad cholesterol, heart attack, and liver

failure. Another brand name for it is Actos or pioglitazone.

Cost of Anti-Diabetic Medication

• Patients without health insurance pay an average of 8 – 200 US dollars

monthly.

• Patients not covered by health insurance pay an average of 4-100 US

dollars monthly for metformin.

• Patients without health insurance and on more than one diabetic

medication pay an average of 200-500 US dollars.

• Patients covered by insurance with typical out-of-pocket cost copay an

average 10-50 US dollar depending on the kind of drug. However, if the

patient is on multiple drugs, copay can pay up to 200 dollars monthly.

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Chapter 4: Sugar and the Body

Sugar is all around us and with the

busy lifestyles we have adopted; we

can hardly do without having sugar

items in our mouth every day.

Sugary soda drinks, candy, baked

goods and sweeteners. The name of the product doesn't matter because sugar

is sugar and you can`t sugar coat that.

How Does Sugar Affect the Body?

Even when we don’t feel the immediate effects of sugar in our lives, the body

notices that it is in excess. However, with our kind of diet and lifestyle, we can’t

deny the fact that sugar is consumed more each day and destroys our body;

inside and out. The Kachin diet and lifestyle is one that consists only of natural

sugars and it is not a big part of their cuisine.

Our body transforms sugar into glycogen as fuel for the proper functioning in

our daily life, but when we have excess sugars and the fuel tank is full, what

happens to the converted sugars? The excess sugars are then converted to fat.

Yes, fats that get stored around our internal organs, the stomach, and

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everywhere, making us add weight that we don’t need. This added weight

makes our life tiring and causes our insulin level to rise and fall. Sugar affects the

performance of our brain with the release of too much dopamine that causes us

to crave more sugary foods instead of a piece of carrot or a celery stick.

Sugar damages our teeth as enamel-eating bacteria feasts on the sugar

remnants left in our teeth after eating a sugary snack such as candy or ice-cream.

It affects our moods, joints, internal organs –heart, livers, stomach linings,

pancreas, and kidney. The skin is not left out too, as too much sugar in our diet

causes the skin to age and wrinkle faster.

Little wonder why the Kachin tribes of Myanmar look healthier with their men

and women living well into their eighties without illnesses related to sugar.

Although rice is a staple to the Kachins, the combination of natural sweeteners

like bamboo shoots and honey has kept them fit and youthful. For the Kachins

and other indigenous people that live in Myanmar, their food systems are

complex and deliver all the necessary nutrients that are important for a healthy

body. These people live the length of time they do because their foods are not

processed or refined, but are natural food items cooked with natural flavorings

to bring out the nutrients to make the body function well.

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Sugar is an addiction and an insatiable craving

and until we understand it and treat it as a

drug or revert to our ancestral method of

eating and cooking, we might just be

eliminating our generation sweetly.

Artificial Sweeteners

What are Artificial Sweeteners?

These are zero calories chemically modified substance used to replace sugar.

They are created for people that have sugar problems, want to lose weight or

just want sugar out of their diet. However, since the introduction in 1950, the

news about the side effects of artificial sweeteners as the causative agents for a

number of illnesses like cancer, ulcers, headaches, and migraine have filled the

media and regardless of what people say, they are still the number one

preferred substitute to sugar, but how good are they?

Where can we find them?

Artificial sweeteners are found in just about everything that you can also use

sugar with. They are used in bakeries, manufacturing, foods, and drugs. They are

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found in ice-creams, yogurt, candies, chewable vitamins, salad dressing, sauces,

no-calorie or low-calorie drinks, alcoholic beverages, milkshakes and the list

goes on. The only difference is a little change to the taste.

What Makes Them More Potent Than Sugar?

Well, a chemical breakdown of the ingredients used in making artificial

sweeteners has never really been revealed, but all ingredients are FDA approved

and said to be suitable for human consumption. These sweeteners are 200 to

800 times sweeter than sugar and are used to replace sugar except in certain

areas. Some artificial sweeteners are not advised to be used in marinating

protein-based foods such as red meats, chicken, and their derivatives because

of their side effects which you need to look out for.

Types of Artificial Sweeteners in the Market

There are quite a number of sweeteners in the market; some very popular and

commonly used artificial sweeteners approved and used today are saccharin,

equal, Glucin, sorbitol, aspartame, neotame, Nutrasweet, phenylalanine, the

popular stevia, Splenda, xylitol among others. These are the commonly used

artificial sweeteners that are FDA approved for human consumption, so they

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should be safe for you to consume, but be wary some of these have been shown

to cause cancer in lab test animals.

Sugar or Artificial Sweeteners, Which One

The reputation of sugar has given

people the leverage to indulge in

artificial sweeteners without a care,

but the truth is artificial sweeteners

are not better than sugars, so you

need to be careful too. Most people

that indulge in artificial sweeteners end up suffering the same symptoms as

excess sugar intake. These sweeteners might replace sugars as they say but real

sugar is still better, and moderation is the key to success, along with a healthy

lifestyle. Artificial sweetener is a term that does not even exists with the Kachins.

The choice of a healthy life with or without sugar is yours to make, so make it

sooner rather than later.

Sugar in Foods

Sugar is a major ingredient in most food that we consume daily from rice to

bread to simple sauces likes a ketchup or salad dressing; sugars are everywhere.

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With that said, how much sugar should we allow in our foods? Most foods

manufacturing company add sugar to increase the shelf life of products such as

baked beans or to stop microbes from growing on them and prevent perishable

goods from getting spoiled.

Types of Sugars

Depending on the source of origin, sugars can be classified into 3 groups. Simple

sugars are known as monosaccharide and are made up of simple molecular

structures; examples are glucose, dextrose, fructose, and galactose. The

common granulated sugars used in millions of homes combines two

monosaccharide structures and examples include sucrose, lactose from milk,

and maltose from malt grains. With that said, different forms of sugar are found

in different kinds of foods. They are:

Brown sugar: they get their brown tint form molasses coating and are used in

cakes, sweets, and toffees.

White sugar: or granulated sugar; commonly found and used at home is used

for adding sweetness and texture to foods. It’s used to make sauces, baked

goods, as rubs etc.

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Inverted sugars: they are sugars made

to the manufacturers’ specifications

and are used to retain the moisture of

foods such as bread and cakes helping

to make them soft. These are most

commonly used by bakeries but also available in other forms for different use.

The Hidden Truth About Sugars

No matter how hard we try to avoid sugars, we still get roped in because of the

foods we eat. In some countries, manufacturers are bound by law not to reveal

how much artificial sugar is added in with natural sugars in the food. Foods with

a higher glycemic index have a higher level of sugar and they are foods that

increase our cravings for sugar and taste so good that we don’t want to stop

eating them. Foods like bread, rice, baked foods, and candies contain extra sugar

that makes them taste better and prolong their shelf life. Aside from that, when

fats and oils are extracted from foods, sugar is used to supplement the lack of

fat. This is why wholesome foods tend to have more sugars than we think

resulting in us eating more hidden sugar than needed.

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The dangers of eating high sugar content foods makes us gain weight and

increases our risk of sugar-related diseases such as obesity where excess fat is

stored in the body and under the skin. Other diseases are diabetes, heart-related

diseases like HBP, strokes, hypertension, liver diseases, mouth bacteria, tooth

decay, and joint pains.

The people of Kachin and the indigenous tribes that surround them on the

border of China enjoy natural sugar from sugar cane, bamboo shoots, fruits and

plant-based sugars for a healthy sugar-free lifestyle. We can also enjoy the

benefit of a natural low sugar diet by changing or improving the way we eat.

Good Sugars

We all hear of good fat and bad fat; good carbs and bad carbs, and now, we have

good sugars and bad sugars. Natural sugars are from nature and are simple

monosaccharide with a low glycemic index.

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Sugars Found in Fruits

Fruits are a good source of sugar

because they contain water, fiber, and

you have to chew them. When fruit

sugars get into our system, they are

gentle on the liver before and after

digestion unlike other products like soda and candies. Fruits also contain

vitamins, oxidants, and minerals that are good for the body.

The benefit of fruits and vegetables in our diets should not be forgotten. People

that have more plant-based foods in their diet are less prone to obesity, diabetes,

and heart-related diseases. People that eat more fruits tend to be healthy,

weight conscious, exercise often and have the ability to control sugar and

alcohol intake.

Eating more fruits and vegetables are good for a healthier life, but can eating

too much fruit be harmful to you? Although, fruits contain the simple sugar like

fructose; sugar is sugar and too much is bad. In other words, eating too much

fruit can be bad for you too. So, make sure like everything to eat them in

moderation.

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Honey

Honey has been around since before

the introduction of sugar to the world.

Most cultures around the world use

honey for a wide range of purposes.

The Kachin people of Myanmar use

honey in cooking sticky rice, which is a delicacy of the tribe. They also cook with

lots of vegetables and feast on animals from the forest around them. This low

sugar, low carb diet helps to keep them healthy and diabetes free.

For people with diabetes, using honey in very small amounts should not cause

blood glucose to spike dramatically. So, people with diabetes may consume

honey instead of sugar in moderation, as part of a healthful diet.

Other good sugars are stevia, cane sugar, and coconut sugar. They are easy on

the digestive system and are slowly absorbed by the body because of their high

glycemic sugar index.

Our lives could be much better without sugar or sugar derivatives. We all know

the effect of sugar on the body and the hidden sugars in our daily foods.

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However, to enjoy the life and stay healthy we can enjoy everything in

moderation including using sugars.

The amount of sugar-related diseases can be lowered in our society if we go

back to our ancestral way of eating, include more plants-based foods into our

diet and change our lifestyle. We should learn to build a better relationship with

food by eating less processed sugary foods and instead eat the way nature

intended us to.

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Chapter 5: Weight Loss

Haven’t we all heard it? How to

lose weight, be slim and remain

slim while still munching away on

our favorite foods and drinks; the

promises of new diets and

routines that assure us the best weight loss regimens are everywhere. If you are

like most people who have tried virtually everything under the sun to lose

weight or maintain lost weight, then you are not new to the low fat, high fat,

low carbs, high proteins, fruits, and all the liquid diets, just to mention a few.

The list is endless. How do we know which is right for us?

There are more people in the world today suffering from hypoglycemia or

diabetes than any other time in history. Most of which are weight related

problems resulting from the unhealthy food and lifestyle that we have adopted

in a bid to ease the stress by not cooking fresh foods. These two illnesses may

not disappear with losing weight, but you will enjoy a better and healthier life if

you do.

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The Weight Loss Scenario

Fad and real diets have promised us ways to end our yo-yo dieting lifestyle via

losing weight without counting calories, remaining active, agile, and healthier

with key food groups eliminated from our daily diets, lose the weight and keep

it off while looking good. In addition to weight loss, there is the even more

important aspect of understanding the nutritional implication on our body

system.

Weight Loss and Dieting

Obesity and diabetes are two main aspects of a single illness that involves the

inability of the body to control the sugar level. Over 80% of people living with

diabetes were obese, are obese or on the verge of being obese.

Diabetes is caused by a diet filled with too many carbohydrates combined with

a sedentary lifestyle. This looming crisis can only be changed by the kind of foods

we eat.

The Kachin people of Myanmar, although, not being affected by the

modernization of the western world still have a good diet system that they have

managed to keep throughout centuries. This has helped them maintain the

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healthy lifestyle that they are

known for. Their spices, herbs,

vegetable, and the use of less salt

has kept them alive with major

illnesses like obesity and diabetes,

not being an issue. Now let’s attempt to understand our dieting better.

Note: In addition to overeating and living a sedentary lifestyle, a major factor

that causes most people to remain obese is a phenomenon called metabolic

resistance to weight loss. So, what has metabolism got to do with losing weight?

Everything. The human body is a machine; calories in less than calories out and

you lose weight. However, what happens when you have an active lifestyle and

still can’t lose weight? This is where metabolism comes in. Metabolism is part

of the DNA on how our system works; some are slow, others medium, and some

are super fast. In fact, some people eat and lose weight without doing anything.

To lose weight, three factors are in play:

• What we eat

• How active we are

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• Our metabolic rate: this is the fat burning capability of your system. The

more active your metabolic rate, the faster you burn fat and lose weight

The efficiency of your metabolic rate can be damaged. How? Getting in and out

of diets can change the metabolic rate of the body. So, if you are on a diet that

is not yielding results don’t switch immediately; give your body some time to

rest and recovery from the old system before introducing a new diet. Some

common forms of metabolic resistance are fatigue, irregular periods, bloating,

reduced libido, and severe stomach upset with meals.

The Low-Fat Myth

We have heard it for years.

Don’t eat that, it full of trans-

fat, it clogs the arteries, it

causes cancer, and the list

goes on. For decades, we have

been told that fat makes us fat,

what a travesty that turned out to be! The reality is that fat does not make you

fat. Fat can actually help you shed a few pounds. Healthy fatty foods like

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avocados, salmon, nuts, and seeds are now included in healthy and successful

diets.

The craze of low fat, high carb diet has proven to be inefficient in losing weight.

People who indulge in high fat food, but reduce the white flour and high carb

foods from their diets have been shown to not only lose weight but were

healthier than people that did the exact opposite. This goes to prove that fat is

not the basis for weight gain rather refined carbohydrates and sugars are the

real culprit of weight gain.

The body needs adequate fat to function properly. Fat helps in blood clotting

and muscle movement. It is also required for building and repairing cell

membranes, and in the absorption of vitamins and minerals from the foods we

eat into the bloodstream.

Why Eating Low Carb is Better

Low carb diet is all over the media and the reason is that it works for losing

weight, especially stubborn fats from the stomach, back, and arm areas. In

addition to that, low carb diet has a big and positive impact on our blood sugar

and insulin levels; by restricting carbohydrate from our diet, there is a reduction

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in the risk level of sugar-related

diseases such as diabetes,

cancer, heart-related diseases,

obesity, insomnia and dementia.

A low carb diet lowers blood

sugar and it is especially

beneficial for patients suffering from type 2 diabetes as insulin level is controlled

and minimized. This diet has proven to be the best, unlike high protein diets. A

good low carb diet with healthy fat and moderate protein is the best way to kick

your weight loss plan into action and achieve the maximum result needed to

lose weight and stay healthy.

Keto Diet

The ketogenic diet generally known as Keto is a high fat, low carb diet that drives

the body to go into ketosis to burn fat for energy which results in weight loss.

The diet aims to reduce the amount of glucose present in the body, thereby

forcing the body to burn fats for fuel. On a Keto diet, the percentage breakdown

for the food groups is 70-80% for fats, 20-25% for proteins, and 5-10% for carbs.

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The benefits of the Keto diets are very apparent, ranging from improved mental

health, immune system functions, weight loss, leans muscle mass, increase in

physical activity, agility, stamina and the regulation of insulin and blood sugar

levels. It has also been shown to help reduce the risk and symptoms of epilepsy,

cancer, depression, dementia, migraines, headache, acne, and diabetes.

Effects of Keto on Diabetes

The Keto diet has proven great for patients with diabetes by improving their

blood sugar levels. The diet has also shown to reduce the damaging effect of

sugar in the body by restoring insulin sensitivity and metabolic function in

patients with diabetes. A recent study in 2008 where a low-carb ketogenic diet

was tested against the low-glycemic index diet, the result confirmed that the

patients on the Keto diet had exceptional improvement in their weight loss,

cholesterol level, high-density lipoprotein and hemoglobin. The patient under

Keto diet lost an average of 25 pounds, had a reduction in their blood glucose

level, an increment in their good cholesterol and a decrease in the use of

diabetes medication because their insulin and low blood sugar levels dropped

by almost 96% compared to the low glycemic diet. With these results, it is

proven that Keto has positive effects on diabetes.

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Paleo Diet

The paleo diet is based on eating

healthy, fresh, natural,

unprocessed plants and animal-

based foods. This diet consists of

food like eggs, vegetables, grass-

fed beef, nuts and fish. The diet is void of milk, legumes, grains and most high

carb foods. The diet is similar to the Keto diet except that it includes fruits and

eliminates certain oils such as olive, coconut, avocado etc.

The Paleo diet reduces blood sugar and lowers the blood pressure and

cholesterol levels. Other benefits are better mental health, improved focus,

stronger muscles and relief from skin irritations such as acne. It also increases

the body’s immunity, absorption of vitamins and minerals, improves sleep

patterns, reduces stress levels and depression.

Another low carb and sugar-free diet is the Mediterranean style diet. This diet

is created for people with digestive problems and is packed with vitamins and

flavonoids, healthy fats, proteins, and high in vegetables. This diet is most

common in the Mediterranean region of the world and parts of the Middle East.

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The diet employs the use of a lot of fresh foods, herbs, and spices. The low-carb,

high-fat diets are to force the body to burn fat in the absence of glucose. They

each have their own side effects, but the benefits to the body primarily in

controlling and reducing blood sugar and insulin level are outstanding and worth

trying if you are diabetic or have a problem with your blood sugar.

Exercise and Weight Loss

While exercise is good for weight loss, exercise with a good diet/meal plan will

produce better results with long-term

effects. To lose weight you need a

calorie deficit. Without a calorie deficit,

you will not lose weight. Although

exercise makes us burn fat and glucose

and creates a deficit, if we eat more

than we burn, we will still do not lose

weight. Sounds confusing, but it is very simple. To lose weight through exercise,

your output must be more than the input.

The Kachin people have an interesting way of exercise that involves ox farming.

The tribes are farmers and spend most days making ridges, planting, weeding,

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harvesting, and arranging the living spaces. Their output is far greater than their

input and their diet consists of lots of vegetables, fats and proteins providing the

needed nourishment for the body without overwhelming it. You don’t have to

be a farmer to get the same results as the Kachins but doing things around the

house like gardening are great ways to help you burn calories.

Sleep and Weight Loss

Doctors recommend getting at

least 6 to 8 hours of sleep per

night. How much sleep do you

get? Improper sleep patterns

can result in weight gain as the

body is tired and not rested which disrupts the hormone balance and hinder the

proper functioning of the body system. Dieting and lack of sleep affect your

metabolism by slowing it down to compensate for the lack of rest. Researchers

found that dieters that don’t sleep well did not lose weight even with a low-

calorie diet or calorie deficit diet. Sleep deprivation causes weight gain while

proper sleep can help you lose weight and avoid excess weight gain. If you are

looking to lose weight, then adjust your sleeping routine and watch the

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difference as your body uses energy more when you are asleep. In fact, sleep is

work for the body.

Stress and Weight Loss

People react to stress

differently, some turn to

food, others get depressed

with worries. Two things can

happen; you can either lose

weight from excess stress

levels or gain more depending on how you handle it. Most times, the body

releases cortisol to control anxiety and worries, this hormone makes the body

hold on to fat cells making it harder to lose weight. Another reason is that stress

results in a lack of proper sleep, fatigue and tiredness which exhausts the body

resulting in weight gain rather than weight loss. Stress is also a factor that causes

obesity due to emotional eating.

Weight loss is the result of the effort to change the way the body functions;

through proper diet and exercise the body is able to lose weight and reduce the

risk of sugar-related diseases. However, there is an issue that affects this

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process; stress for instance. Not only does stress affect sleep patterns, it also

results in weight gain, anxiety, depression, increase food intake, abdominal

obesity and mental health disorder.

If you are feeling stressed there are many things you can do to help lower your

stress levels. Exercise is a great one, yoga and meditation are also popular ways

to lower stress levels. You can also talk to people about what is stressing you

out. Voicing what is stressing you is a great way to reduce stress and help you

find a resolution to the issue that is stressing you out.

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Chapter 6: The Kachin People of Myanmar

The Kachin are part of a nomadic

community in South East Asia.

Most of the Kachin own their own

land and after separating from

British rule, they became part of

the Myanmar Government. Their land borders with China to the east and India

to the west, Tibet to the north and Myanmar to the south. The Kachin lands are

a mountainous landscape that places them at a height of 5881 meters above sea

level. The lands are rich in natural resources, trees, and gold. The lands are also

fertile, and agriculture is the main source of living and lively hood for the Kachins.

The Kachin were previously under the Burmese government for 50 years, but

they are not Burmese. They have a similar culture, history, and language with

the Tibetans. Over the years, they have relegated to the plains, valleys, and

mountainous region of Myanmar. The Kachin tribe is made up of 7 language

groups each with their own culture and way of dressing, but they all share one

ethnicity due to their family names and dancing festivals. Their habitat

influences their culture, mentality, and diet.

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The Seasons and Temperatures in the Kachin Geography Area

The Kachin lands are undisturbed

filled with natural vegetation,

white pheasants, black orchids and

golden fishes from the Confluence

Rivers of Mali and Nmai. There are

three major seasons in the Kachin land – the Yinam ta (rainy season) starting

from the month of May to October; the N’lum ta (summer time) starting from

February to the beginning of the raining season in May, and the N’Shung ta

(winter season) which starts from the end of the raining season in October to

the beginning of summertime in February. The daily temperature ranges from

39 to 97 degrees Fahrenheit on high humidity days to 25 to 64 degrees

Fahrenheit on low humidity days. The topmost landscape of the Kachin land is a

temperate plateau with 80 to 200 inches of rainfall.

The Food

The Kachin’s and the regions that surround them have a broad and an assorted

collection of dishes that represent the history and culture of the people.

Although they make use of spices in cooking, their food is not spicy, and it is not

influenced by neighboring countries or states that border them. Meals are made

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with fresh ingredients, which include vegetables, fruits, fermented shoots, and

beans. Rice is a staple delicacy in the region and is accompanied with a variety

of meat, fish, vegetables, fruits, curries, and soups. They also enjoy vegetarian

food that is void of animal-based ingredients too.

Although tea is planted by the Kachin tribe, they are not really tea drinkers but

chew on the pickled tea leaves.

Wet rice is grown on terraces while dry rice is planted in fields that have been

slashed and burned. Water buffalos are used for terrace farming while the

traditional hoe is used for dry farming for breaking the soil, planting, making

ridges and planting holes. Knives and sickles are used in harvesting.

Kachin Diet

Their diet consists of vegetables, cooked or steamed, roots such as ginger and

turmeric, fresh fruits, fish, and fresh meat. Their diet also consists of cinnamon,

coconuts, soups, curries, various other seafood and eggs. In addition to these

foods, spices are used to add flavor and taste to the food. Spices used by the

Kachin people are turmeric, peppers, garlic, ginger, basil, shrimp paste and

fermented fish paste. The vegetables eaten are cultivated in their backyards or

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in farmlands. Other food includes pickled

vegetables as well as bamboo shoot. A typical meal

in with the Kachin’s ends with fresh fruits.

The Kachin tribe eat two meals in a day – breakfast

and dinner. Dinner is eaten before dark. Food is not

eaten in the night and water is taken after meals.

They don’t eat during the day but chew on betel. Betel is a mild peppery

stimulant to keep the metabolism going and active for the day’s work.

Some of their foods are:

Kachin pounded beef salad with spices. This very popular dish is made with

ground beef and spices with lime. The dish can be eaten with rice or alone. The

spices used are garlic, ginger, chilies and basil.

The Kachin style curry sauce is another staple delicacy of the tribe and consists

of chicken, pickled bamboo shoots, basil, phat phel leaf and spicy sour flavors

boiled together to make a tasty curry sauce.

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The examples above show that the Kachin tribe and the indigenous people that

settle in the region have a healthy diet and lifestyle that is reflected in their way

of living. The diet of the Kachin is clean, but their way of living also affects their

well-being. The Kachin are mainly farmers; both the men and women plant rice,

sugar cane, millet and other crops either for export or feeding themselves. Their

diet is likened to the caveman diet or Paleo diet.

How the Kachin Diet and Lifestyle Can Influence Your Own?

The Kachin are active people that feed on fresh foods. Sugar and artificial

sweeteners are really not part of their diet. Of course, they are human and will

have certain ailments too. However, a diet similar to the Kachin diet when fully

implemented will reduce the risk of sugar-related ailment that are being

suffered in the western or most developed cities of the world. Implementing

their diet-style will mean eating more vegetables, less sugar, more fresh foods,

plant-based proteins, local game or grass-fed meats, fermented foods, less

processed foods, and exercise to burn fat and remain healthy.

With the prevalence of diabetes, which is a result of unhealthy eating, the Kachin

diet will help you stop the overeating of junk foods and carbohydrates that cause

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obesity. When obesity is combated, the individual will enjoy a healthy life

without diabetes or any related ailments.

Their Physical Activities

The Kachins do not really have

any physical activity outside

their normal daily lives.

Several groups and fitness

organizations gather people

and have exercises twice or

three times a week. The Kachin practices division of labor for the smooth

running of their community. The men clear and burn the farmland, go hunting,

partaking in political and religious leadership roles. The women are responsible

for weeding the farmland, harvesting, transporting the crop, fetching water,

firewood and turning cotton into yarn for the making of clothes. The men and

women both share the responsibility of cooking the meals.

The Kachin Culture

The Kachin are also known as the Singhpo are a fascinating tribe in South East

Asia. The native Singhpo is a variation Jinghpo. They are the largest ethnic group

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living in Myanmar. They are predominately a Christian majority and a Buddhist

minority. The Kachin dwell in the plains of the Tengapani and Nao-Dihing rivers;

surrounded by dense forest, and are mainly land cultivators, planting most of

the foods they eat and exports on the land.

The Kachin are known as disciplined fighting and survival skills experts, a

complex inter-clan relationship, craftsmanship and herbal healing. Although

they are bordered by China and India, they have been able to hold their own

culture and traditions. They have maintained their culture, food, clothing,

lifestyle etc.

The Kachin people don’t cook their foods with oil as most of their meals are

boiled or steamed with lots of vegetables. All the vegetables used for cooking

are cultivated themselves. Their game meat includes snake, deer and seafood.

Some aspects of Kachin culture are:

• They please the gods by pouring a bit of wine or alcohol on the ground

before drinking it.

• Children are not allowed to eat eggs as they believe it affects their legs

and growth.

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• Meals are served on a platter and eaten with the fingers.

• They do not drink tea made with dried leaves only fresh leaves.

• Water is drunk before and after eating and not during a meal.

The Kachin Marriage Culture

The Kachin have a rather interesting marriage rite the groom’s family pays a

price for the girl they seek to marry. The bride price is based on a number of

factors including affluence. The bride price can be a cow, horse, buffalo, gongs,

a silk or nylon scarf. The quantity of the bride price depends on the number of

relatives the bride has. The bride’s family also gives a gift to the groom which is

equivalent to have the amount of the bride price. Sometimes the bride price is

exorbitant that the groom spends several years working for the bride until the

bride price is paid in full.

Although the marriage culture sounds taboo, the Kachin have lived like this for

centuries and it is a normal and integral aspect of their culture. Most married

couples live with the groom’s family; however, it is not uncommon to see

couples living with the bride’s family. The youngest son gets married and lives

with the parents and takes care of them in their old age.

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Kachin Religion

The Kachin although predominately Christian still perform traditional rituals and

believe in spirits called Nats. The Nats are believed by the Kachin to be once

humans but are now superior human beings that watch over them and can bless

or curse a clan, village or individual. The Nats gods need to be appeased

constantly. The Nat is also believed to cause illness by biting the individual.

Medical reports and study have shown that regular exercises reduce the risk of

chronic illness such as diabetes, asthma, heart-related issues and even some

cancers. Even though the Kachin of Myanmar do not go to the gym or go running

daily they have an active lifestyle that keeps them moving daily. So, let’s practice

living a healthy lifestyle by staying away from activities that overwhelm our

bodies or harm our systems. A little change in our diet and exercise routine can

be the change we need to live healthier and longer fulfilling life. Some healthy

habits to imbibe from the Kachin are avoiding unhealthy foods, drinking water

after a meal, eat more fruits and vegetables, sleeping more and stop worrying

and be happy.

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The Kachin Lifestyle and Yours

The Kachin people are mostly farmers practicing shift cultivation and terrace

agriculture. They eat healthy and stay active. The best way to enjoy a healthy

life is to incorporate a similar lifestyle into your lifestyle by participating in basic

house chores and activities daily. Activities like gardening, cleaning and visiting

the neighbor are just a few ways of changing our mentality. Although a lot of

people who live in big cities think they don’t have time, they should create time

and include exercise and a healthy diet always.

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Chapter 7: Coconut and Coconut Oil

The coconut has steadily

warmed itself into our heart as

the most versatile food on the

planet. The coconut can be

used in cooking or even as part

of your beauty regimen. Up

until recently the coconut had a

reputation for containing fats that clogged the arteries and high cholesterol that

was bad for our heart. Today, however, the coconut has made a huge comeback

as the new superfood that is highly nutritious, rich in fiber, essential vitamins,

minerals and good fats. Coconut can be made into milk, flour, oil, dried meat,

water, and butter.

Coconuts are eaten fresh or dry. The young coconuts have a green shell or white

husk. Most of the coconuts consumed are from Asia. The matured coconuts

have brown thick bark, more meat and less water than the young coconut that

have more water and soft meat.

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The young green bark coconuts are

considered healthier than the

matured coconut due to the high

electrolytes in the water. These

electrolytes keep the body

hydrated, supplying the muscles with the necessary nutrients to function well.

This fact is why coconut water is especially good as a post workout drink for

muscle recovery. Coconut water is low in calories, sugars, carbohydrates, and

free of fats. In addition to all these wonderful nutritional facts, it is high in

vitamin C, B-complex and proteins.

The meat or coconut flesh also assists in treating oxidative tissue damage and is

a healthy source of fats, protein, vitamins and minerals. Coconut flour is a dried

and ground version of the coconut flesh.

Coconuts are a big part of the Kachin diet. This amazing fruit is used in many of

their staple dishes and also used in religious ceremonies.

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Health Benefits of Coconuts

• Helps in maintaining the body's insulin secretion, thereby preventing

diseases like cancer, premature aging and accumulation of free radicals.

• Improve the body’s good cholesterols and heart health.

• Improves insulin secretion and help curbs symptoms related to diabetes.

• Improves our digestion and helps the body to absorb the needed

nutrients.

• Its s good source of energy, especially for athletes.

• It is antiviral, anti-fungal, anti-parasite and antibacterial.

• Supports the functioning of the thyroid glands.

• Promotes weight loss by increasing the body’s metabolic rate.

• Prevents kidney and bladder infections.

• Makes skin shiny, wrinkle-free and youthful looking; when used as hair

food the hair is strong, does not break and increases in length.

Coconut Oil

Despite the health benefits of coconuts, people are still skeptical as to whether

or not coconut oil is good for human consumption due to its high percentage of

saturated fats. One should, however, not confuse the hydrogenated version

with cold press extra virgin coconut oil.

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Coconut oil is derived from matured

coconut that the flesh has been crushed

and the oil extracted from it without

heating and it is safe for human

consumption.

Although the oil is a high calorie and saturated fat, the presence of medium-

chain fatty acid help boost the body’s metabolism and help in weight loss. The

oil is metabolized by the body and not stored by the body. Coconut oil can be

used in cooking, baking, dressing, butter, and spreads.

Health Benefits of Coconut oil

The fats boost the body’s energy system by increasing the metabolism, burning

more fats and raising HDL cholesterol reducing the risk of heart-related diseases.

Due to its medium-chain fatty acid, it goes straight to the liver and processed to

energy or converted to ketones. The ketones are especially good at preventing

brain degenerative diseases such as Alzheimer’s.

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Prevents Obesity

People that consume coconut oil or cook with it are rarely obese and overweight

people that incorporate coconut oil in their diet lose weight and become

healthier. Obesity and related diseases are the biggest problems the world is

suffering from and coconut oil is able to curb the diseases. Studies show that

people who consumed coconut oil lose as much as 5% calories burned in their

bodies.

Prevent Hunger and Reduces Cravings

These attributes might be related to the conversion of the fats into ketones by

the body as ketones are known to affect our appetites. Another study shows

that people that added coconut oil to their meal for breakfast ate fewer calories

at lunch. In fact, the studies added that men who used coconut oil in their diet

ate 256 fewer calories throughout the day and were full of energy. This shows

that over a long period of time, coconut oil will cause drastic weight changes

and positive improvements to our eating habits.

Coconut Oil and Good Cholesterol

The presence of coconut oil in your diet can change your bad cholesterol into

good cholesterol because of the natural fats it contains. A study carried out in

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40 women showed a reduction in LDL to HDL in women that consumed coconut

oil compared to women that ate soy oil.

There are many more positive

uses of coconuts and how it

affects the human body, aside

from the reasons listed above,

coconut and all its by-products

are good for the body. It is also excellent for skin, hair, teeth, it helps patients

suffering from degenerative brain diseases, improves the immune system and

controls insulin secretion curbing cravings and reducing appetite leading to

weight loss. Coconuts are the best food for people suffering from diabetes due

to its high fat and low carb contents.

Coconut Water

Coconut water is good for diabetic patients in more ways than one. The

electrolytes contained in coconut water maintain and restore the body defense

mechanism helping to maintain blood sugar and preventing heart disorders. The

water also helps the liver to function well by acting as a detox liquid which helps

to normalize blood sugar.

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Benefits of Coconut Water

• It helps to balance the body’s electrolytes: diabetics are prone to

overhydration or dehydration due to electrolytic disorder. Coconut

water balances and maintains the electrolytes in the body to prevent

kidney problems.

• Its hypoglycemic property helps to maintain blood sugar and improve

insulin secretion.

• It prevents cardiovascular health issues caused by diabetes. Diabetic

patients run the risk of developing a heart attack or suffer a stroke due

to the high blood glucose in their body. Coconut water consumption

increases the body’s L-arginine level in the blood plasma which increases

the formation of nitric oxide that helps relax the blood vessels and

improve circulation preventing heart-related problems.

• It prevents obesity or weight gain. The body burns lipids faster and more

efficiently when coconut water is consumed. This reduces the work the

liver does, and more bile is produced which in turn helps with

maintaining blood sugar.

There are not specified dosages on how coconut water should be consumed but

consuming too much might cause kidney problems. Coconut and all its derivates

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are known for maintaining blood glucose which is good for diabetic patients.

However, if you shouldn’t consume certain vitamins and minerals present in

coconuts, ask your medical practitioner before indulging in any coconut-based

products. You should also avoid certain store-bought coconut water as they

contain sweeteners and sugars that will increase your blood sugar level. Another

factor to consider is coconut helps increase your metabolism and burn fat, but

too much might have a negative impact on your weight. However, the benefits

of coconut cannot be overlooked in patients with diabetes and should be

handled in moderation.

Ginger and Diabetes

Ginger is that root spice that puts some kick

into your food, but it also has been the go-

to spice in treating ailments like a cough,

catarrh, arthritis, stomach upset, and is

even known to curb excess vomiting. The

all-around spice is gaining new recognition

for lowering blood sugar levels in patients with type-2 diabetes according to a

research carried out; ginger may have strong anti-diabetic effects with a positive

impact on diabetes and in treating complication relating to diabetes.

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Ginger grows wild in the area that the Kachin people live, and they eat it

regularly. They use it in their salads, curries and meat dishes. Having ginger in

their diet plays a big role in their low diabetes levels.

Effects of Ginger on Diabetes and Blood Sugar Levels

A study carried out on 41 people with type 2 diabetes who consumed 2 grams

of ginger powder every day for 12 weeks showed impressive results. It showed

a 12% lower blood sugar compared to those that did not consume it. In addition,

the patients who took ginger powder also had a 10% reduction in their glycated

hemoglobin rate too.

How Ginger Works for Diabetes

Ginger has been shown to have effects on type-1 and type-2 diabetes, but

exactly how it lowers blood sugar is not known. Research shows that it might

inhibit hepatic phosphorylase. This is the enzyme that breaks down glycogen

into glucose thereby lowering blood sugar levels in patients with type-2 diabetes.

Trying out ginger to normalize your blood sugar is worth the risk; however,

ginger does increase the effect of blood thinners or other blood pressure

medication. So, if you are taking any of these medications, speak to your doctor

before adding ginger to your diet.

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Aside from reducing blood sugar and regulating insulin in patients with diabetes,

ginger, when combined with cinnamon, has the following benefits.

• It helps reduce body weight.

• It reduces body fats by increasing metabolism.

• It decreases blood sugar and improves fasting blood sugars

• It maintains insulin levels.

• Ginger acts as an anti-inflammatory drug and also good in curing

bronchitis, upset stomach, menstrual pain, heartburn, diarrhea and

bronchitis.

How to Add Ginger to Your Diet

Choose organic roots rather than

processed ginger. Ginger can be

added to salad dressing, drinks,

teas, and as a seasoning for proteins

like meats. Get into the habit of

having a jug of iced ginger tea with a touch of cinnamon as a refreshing drink

any time. Make sure to avoid over-consumption as too much ginger can cause

heartburn or stomach upset. Avoid short-term treatments too.

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Cinnamon and Diabetes

Cinnamon is a rich, strong-flavored spice

that is found in Asia, India, South America

and the Caribbean. The use of cinnamon

dates back to the beginning of time and is

still being used today in cooking. However,

whether cinnamon has any effect in

curing diabetes has not been thoroughly

researched yet. Though studies do show

that, people that added cinnamon to their

diet showed great improvement in their fasting blood sugar and blood sugar

levels.

Regarding the effect of cinnamon and diabetes, there isn’t a well-defined study

of analysis that claims in its entirety that cinnamon cures diabetes or prevents

symptoms related to diabetes. One thing is certain though, cinnamon helps the

body to reduce fat absorption. This means that adding cinnamon to your diet

will help you burn fat, lose weight, and cut back on cravings for sugary foods.

There has been no negative report on how cinnamon reacts in the body, so it is

safe to say that humans can consume it.

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So, cinnamon has no known direct link or impact on blood sugar or cholesterol

but has a significant impact on your blood fat.

Other spices and herbs that are known to regulate insulin levels and reduce

blood sugar in type-2 diabetes are curcumin from turmeric, ginseng, psyllium,

aloe vera, bitter melon, milk thistle, and fenugreek most of which are present in

the Kachin’s diet.

To win the fight against diabetes is to change your perspective and lifestyle

toward food. Obesity which is one of the triggers of diabetes that can be

controlled, and if you are what you eat; a change of diet and the addition of

exercise should have you living life to the fullest with or without diabetes. The

herbs and spices listed in this passage will not only make your food healthier and

tastier but will also increase your metabolism and make you lose weight to

attain a healthier you.

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Chapter 8: Vitamins and Minerals

Vitamins and minerals are growing

increasingly popular these days as they

can provide you with the required

substances to help manage disease,

outside of the recommend prescription

drugs big pharma has been pushing on patients for decades now. Diabetes has

not been left outside the scope of using vitamins and minerals to help manage

the disease while still pursuing healthier innovations to make diabetics live a

healthy life. Currently, various supplements are under research in various labs

around the globe as a means of regulating blood sugar levels through vitamins

and minerals.

Supplements and Diabetes

The two most researched supplements extensively investigated are chromium

and magnesium.

Chromium

Chromium as an effective supplement for diabetes is being researched as a

supplement that will not only counteract the symptoms of diabetes but serves

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as an alternative to the expensive diabetes drugs in the market. Chromium is a

crucial compound for the regulation of blood sugar and investigation suggest

that increasing the intake of chromium in patients with type-2 diabetes will

reduce the blood glucose level and help in managing diabetes. Doctors and

conservative medicine agree on the use of chromium to manage the long-term

stress associated with diabetes.

Chromium has gained a lot of recognition because of its properties. Chromium

picolinate is linked with regulating blood sugar level in the body. It is a known

fact that chromium depends on insulin to properly function in the body making

it the most likely mineral supplements to help diabetic patients.

Chromium and Diabetes

The effect of chromium in treating

diabetes and reducing blood sugar

was tested out in the 1970s, where

patients that ingested chromium

showed significant improvement

within two weeks, with clear signs in the reduction of their blood sugar and

improvement in their insulin levels. Since then, many other studies and research

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have been carried out to ascertain the effect of chromium on type-2 diabetes.

Several studies carried out with patients suffering from type-2 diabetes showed

that not only was the blood sugar level decreased, glucose and lipid metabolism

improved even in patients without type 2 diabetes. Chromium is able to perform

this feat by structurally changing the insulin receptors preventing it from

efficiently binding to sugar molecules in the body.

Chinese patients suffering from type-1 diabetes and type-2 diabetes that

received chromium experienced notable improvement not only in their blood

sugar levels, but saw improvement in their fasting plasma glucose, glucose levels,

and showed reduce dependency on diabetes medications.

Natural Sources of Chromium

Well, before you start running to the nearest pharmacy to buy a pack of

chromium supplements; natural sources of chromium are around us to enhance

the level in the body to control diabetes. Food rich in chromium are:

• Brown rice

• Seafood – mussels, crawfish, shellfish, and oysters

• Meats, beef, chicken breast and thighs

• Eggs, dairy products, cheese, and green beans

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• Broccoli, mushroom, and fresh vegetables

Herbs rich in chromium are wild yam, catnip, licorice, horsetail, yarrow, nettle,

red clover, and sarsaparilla.

Daily Recommended Dose

The RDA for chromium is between 50 - 200 micrograms for a normal adult male

and female. Although a 200 microgram per day is a good starting dose.

Commercial Names for Chromium are:

Chromium picolinate, chromium histidinate, chromium chloride, chromium-

enriched yeast, glucose tolerance factors are common names of chromium in

the market. It is also found in multivitamins tablets and capsule forms.

Things to know about Chromium

• Chromium should not be ingested plain but with food to avoid liver,

kidney, and lung problems.

• Antacids containing calcium carbonate hinder the body’s absorption of

chromium.

• Painkillers increase the level of chromium in the body.

• Anti-inflammatory drugs cause drop in chromium levels.

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• People with kidney problems should stay away from chromium or any of

its derivatives.

• Chromium reduces blood sugar levels, so if you are on any diabetes

drug, seek a doctor’s advice before ingesting chromium.

Chromium is vital in the body sugar absorption and has shown positive results

in patients that have diabetes. Chromium supplements can help you manage

diabetes or sugar-related diseases. However, speak to your doctor first.

Magnesium

Magnesium is the driver of over three hundred

various biochemical reactions in the body. Some uses

of magnesium are regulating blood pressure, strong

bones and keeping the heart strong among other

things. Magnesium deficit has also been linked with

insulin and type-2 diabetes.

Signs of Magnesium Deficit in the Body

One of the earliest signs of magnesium deficit includes nausea, loss of appetite,

and general body weakness; when the level of magnesium drops too low;

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victims experience muscle spasm, cramps, rapid heart rhythms, cognitive

problems and poor memory.

Magnesium and Diabetes

The relationship between magnesium and type-2 diabetes are

• Magnesium helps the muscles to relax and the cells to be able to absorb

more sugar. When the cells absorb more sugar, it causes the lower the

blood sugar level.

• Diabetic patients are known to have quickened heartbeat which can

result in cardiac arrest or stroke. Magnesium relaxes the heart regulating

the heart to beat more calmly in a diabetic.

• Magnesium helps in the production of energy which helps the diabetic

from tiring easily.

• Magnesium helps to convert excess glucose to glycogen which is stored

in the liver. The magnesium also helps remove excess sugar from the

blood.

• Magnesium prevents the deposit of calcium in the inner wall of the

blood vessels to stop the unhindered flow of blood and circulation.

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Magnesium and Diabetes Prevention

Studies show that low levels of magnesium and type-2 diabetes are intertwined.

People who have more magnesium in their diet have a lower risk of diabetes

mellitus. In 2003, the Harvard Department of Nutrition carried out a study that

spanned over 18 years concerning 128,000 individuals. The study was to show

that magnesium and diabetes are connected. After the research, it was

discovered that that inadequate magnesium intake is one of the major causes

of diabetes while those that ingested adequate or high intake of magnesium

showed a reduction in the blood sugar and metabolic problems by over 70%.

The study also found out that patients that ingested magnesium slowed pre-

diabetes from becoming full-blown diabetes. The CDC also estimated that

people that added magnesium in their diets have their blood sugar level intact.

Food Rich in Magnesium

Magnesium can be gotten from both plants and animals or foods that are rich in

fiber like the Kachin diet consists of

• Dark leafy greens such as spinach, collard green, and kale.

• In nuts and seeds like sesame seeds, almonds, cashew nuts, Brazil nut,

and pine nuts.

• Fish like mackerel.

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• Whole grains like oatmeal, quinoa.

• Legumes and fresh fruits like beans, avocados, bananas, beets etc.

• Dairy, cheese, and yogurt.

• Dry fruits etc.

However, if you cannot access the above for reasons, then magnesium

supplements are available at the pharmacy.

Recommended Doses for Magnesium

The FDA does not regulate the consumption of magnesium as a supplement.

Before you start on any magnesium dosage, discuss with your healthcare

professional or doctor. With that said, remember that magnesium supplements

have different absorption rate. The best suggestions are aspartame, lactate,

citrate etc which are more absorbable than sulfate and oxide-based magnesium.

Side Effects of Magnesium

When taken in the right dose, you should not have any issues, however, when

abused patients suffer from:

• Diarrhea

• Gastric issues and stomach cramps

• Lightheadedness and vomiting

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• Imbalance of electrolyte in the bloodstream

You can see without a doubt that low levels of magnesium can affect and cause

the onset of type 1 and 2 diabetes. Even though magnesium deficit can be

addressed with supplements, please see a doctor to recommend the one

suitable for your system to avoid any harm.

Vanadium

Vanadium and its relatives are

compounds being tested to change

the way we deal with diabetes in

the future. A journal published by

the American Association of

Advancement of science concerning the effect of Vanadate in diabetic rats

showed that although vanadium has no defined biological function, in its

oxidized form which is Vanadate it appears to behave like insulin. The effect of

Vanadate on the blood sugar and cardiac performance accessed after 6 weeks

showed that rats that were treated with Vanadate had significant improvements

in their blood glucose levels and their cardiac performance too. Rats that were

not treated with Vanadate had their sugar level increases three times more.

Thus, conclusively, vanadium or its oxide form, Vanadate has a positive effect in

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regulating blood sugar and reduces the risk of cardiac performance due to

diabetes.

Vanadium and Diabetes

The effects of vanadium on blood sugar seem promising as the compound is

sensitive to insulin in type-1 and type-2 diabetes. It has also shown to lower

blood pressure and cholesterol levels too. Although the compound has a lot of

positives, the side effects of vanadium in treating diabetes can’t be overlooked.

Currently, the compound is still being studied, but scientists are hopeful due to

its similarity with insulin. There is hope that someday vanadium or one of its

derivatives will be tested on humans suffering from diabetes with better results

and fewer side effects; but for now, the doubts surrounding the compound

makes it an unsuitable therapy of diabetes mellitus.

Vanadium Dose

The body produces its own vanadium and the average diet consists of about 2

mg of vanadium per day.

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Foods Rich in Vanadium

Food sources rich in vanadium are dill, radishes, eggs, buckwheat, oats, pepper,

vegetable oils. This natural source of vanadium is much safer than any oral

medication. Oral administering of vanadium should be avoided at all cost

because of the risks and dangers surrounding the compound.

Vitamin D

Vitamin D is a fat-soluble

vitamin that is produced by the

body in the presence of sunlight.

Researchers are starting to look

into vitamin D to help treat or

manage diabetes efficiently.

Doctors noticed that people with more vitamin D in their system as youths have

a lower risk of developing diabetes later on in life. Scientists and doctors believe

that Vitamin D plays a role in regulating sugar levels because the pancreatic beta

cells function better when the body has the adequate Vitamin D levels.

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Vitamin D and Diabetes

After several studies, Vitamin D was proven to improve the body’s insulin

sensitivity, help regulate blood glucose levels and prevent type-2 diabetes by

reducing the risk of insulin resistance.

Vitamin D Doses

The level of Vitamin D in the body should not fall below 20ng/ml as this will be

a deficiency. The level is between 20-56ng/ml. However, for diabetics, the level

of Vitamin D in the body should be between 60-80 ng/ml to keep blood sugar

levels in check. The daily Vitamin D dose is 400 IU.

Others

Some good suggestions on supplements that help regulate blood sugar and

insulin sensitivity are:

• Alpha-Lipoic acid is known to decrease insulin resistance, lowers fasting

plasma blood sugar and reduce oxidative stress.

• Bitter melon is used in Asia, South America, and others.

• Green tea: epigallocatechin gallate is the main ingredients in green tea

and has health benefits such as prevention of T2D, improve glucose

levels, lower the risk of cardiovascular disease and insulin activity.

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• Resveratrol is a chemical found in grapes and wines and helps with

oxidative stress and prevents high blood sugar in animal tests. However,

no report has yet been noted on how it can help with diabetes.

The following supplements have not been extensively studied and a doctor’s

recommendation is needed before ingesting any of them.

Supplements and vitamins investigations are ongoing to known how best it can

help with diabetes. We cannot stop enforcing a healthy lifestyle, change in diet,

and exercise as the best methods to kick diabetes out of your life.

.

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Chapter 9: Lifestyle

The Kachin of Myanmar are an

exceptional group of people

that have imbibed natural

behaviors to survive in the

mountainous regions of

Myanmar. Their diet and

lifestyle is similar to cave dwellers, feeding on natural foods and surviving with

the things that are found in their immediate natural environment. The Kachin

tribe is a quiet and very traditional group of people whose lives are void of the

many dangers of the outside world.

The Kachin are not known to smoke or indulge in heavy drinking. They do,

however, chew on plants that act as a stimulant and wine made from rice which

is a staple food for them. They also use herbs as medicines. Their close-knit

society engages in storytelling, singing, dancing, and playing with kids in the clan.

These are ways that the Kachin relax to ease the daily stress of farming and

pulling the buffalo throughout the day. Although the Kachin, are currently

participating in modern forms of exercises, where a small gathering of people

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come together to perform simple aerobic exercises like walking or stretching.

Their lifestyle is a depiction of their peace and belief in God.

Setting Goals

Top business people, achievers,

and athletes, and successful

individuals when asked how they

became so successful in life or at

what they do; one reply is setting

goals. This allows you to acquire the necessary knowledge needed to pursue the

right paths to take you to your goals.

What are the Benefits of Setting Goals?

When you are trying to change your lifestyle due to obesity or diabetes, you

have to set goals to ensure that you stay on track and get to the finish line.

Setting goals allow you to:

• Stay focused: how many times have you set a goal that never sees the

light of day? Sometimes the best way to stay focus on a mission is to set

realistic goals. These are goals that allow you to keep your eyes on the

prize. Focus is the key to succeeding in life.

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• Helps you overcome procrastination: goal setting helps your overcome

procrastinations which is one of our biggest weakness. Procrastination

can paralyze your goals and cripple the success that you aim to achieve.

When goals are set, you keep the time and remove unproductive

reasons that might limit you.

• Track your progress: if you really want to succeed in anything you do,

you have to track down how far you have gone and know how far you

have to go. This gives you a detailed timeline to know what needs to be

changed or taken off.

• Sets barriers - barriers allows you to give yourself a limit to achieve the

desired goal that you have set by eliminating any distractions to get the

goal done.

• Manages your time: by setting goals you are able to properly manage

your time to get the maximum results. For example, if you have 6 weeks

to lose 20 pounds, which means you need to lose at least 3 pounds each

week to achieve this goal.

Others benefits of setting goals are motivation and stress-free.

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Switching up Your Exercise Routine

The decision to switch up your

exercise routine depends on you.

However, studies show that sticking

to one exercise will not get you the

required results. It doesn’t have to

be a drastic change either, small changes to your routine will trick your body into

working harder and get you better results. Remember that challenging your

body allows you to get the best results and help you break an equally difficult to

reach plateau.

Benefits of Switching Up

Variety is the spice of life and switching up routine yields better and faster

results. Even though it is easier to stick to one routine, you have to realize that

the human body adapts to the same routine daily. When you start an exercise

routine, you will shed off fat in the first few weeks. However, after some time,

you are stuck and experience no fat burn. This is when you need to switch up

your routine. A change in your work out challenges your body and allows you to

burn more calories resulting in better results and increment in energy levels.

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Another reason to switch up is to add spice and eliminate boredom. Most people

quit exercising because the workout routine is monotonous. Switching up allows

you to intensify your workout. Also it allows you to introduce new routines and

break more barriers with ease.

How Often Should You Switch the Routine?

When you are bored, you are not motivated to want to work out. So, if you are

on low intensity aerobic, add weights, or jumps to jazz it up. Small changes can

add some excitement to your workout and help you burn more calories.

HIIT

HIIT or high-intensity interval training is alternating between high and low-

intensity exercise with short rest periods. HIIT works out the entire body of the

athletes and allows you to burn more calories in a short time frame. HIIT is a

very effective training routine because it leaves the body craving for oxygen

during the recovery. This oxygen craving makes your body burn more fats even

48 hours after the training.

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Benefit of HIIT

The fastest way to increase your metabolism: the after burn of a good HIIT is 48

hours after the workout.

• It is quick and convenient: the workout routine last 20 to 30 minutes

maximum that you can fit into any busy schedule. What is even better is

that you don’t need an elaborate workout routine or a specific place to

do it. Do it in your hotel room, the park, or a local track field in the

shortest time possible.

• HIIT workout does not require any equipment but your body weight. The

main aim for any HIIT workout is to get your heart rate up in the short

time.

A good HIIT routine to get you started is

• 50 sit-ups work the abs by strengthening the core muscles and back.

• 40 jump squats work the thighs and butt muscles.

• 30 push up works the shoulders, chest, upper back, and arms.

• 20 split jumps work the inner thigh and overall body.

• 10 triceps dip works the upper arms, shoulder, and shoulder blades.

• 30 seconds burpees work the entire body and keep the heart rate up.

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Importance of Drinking Water

The body loses water through

breathing, sweating, perspiration,

and more during exercising. Water

is the bodies transportation

medium that the human body

needs to survive. The human body is 60% water and the cells, organs, and tissue

use water to regulate and stabilize the body’s functions. Water also helps in

weight loss and even prevents or limits the intensity of certain illness like

headaches and migraine.

Benefits of Drinking Water

It balances and maintains body functions such as blood circulations, digestion

and body temperature and in the transportation of nutrients. A glass of water is

better than sugary fizzy drinks or alcohol because water hydrates, but other

drinks don’t.

• Water helps you lose weight. Even though, it does not contain any

special element that makes you lose weight, substituting unhealthy

drinks for water will have a positive effect on the body.

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• Water energizes the muscles to prevent them from fatigue. Water

should be the first liquid you take to balance out the electrolytes to

boost the muscle performance during a workout.

• Water cleanses the kidneys and prevents kidney stone. The water allows

the kidney to remove toxin and rid the body of harmful waste.

• Water keeps your skin fresh and supple.

Tips to help you drink water

• Always have a glass or bottle of water with your meal or snack.

• Drink more of your favorite healthy beverages to allow you to take in

more water.

• Eat more fruits and vegetable instead of indulging in sugary snacks.

• Always carry a bottle of water to enable you to meet your water goal.

Did you know?

• Drinking two liters of water can make you burn 96 calories daily.

• Drinking water 30 minutes before your meal limits your calorie intake.

• Water eases your bowels.

• Water is the best detox drink.

Note: Cold water burns more calories than room temperature water.

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How to stay Motivated?

There is always that one day that everything seems dull and cold. However, if

you have a goal set, getting the motivation needed will help you achieve the aim

and get the results faster and sooner.

There are various ways to get or stay motivated – from yoga, to keeping an

exercise and food journal or trying a new diet; being motivated is a hard thing

to do, but you can do it with the right plan and support.

Some ways to stay motivated are

• Remember why you started the program.

• Have an exercise buddy that keeps you motivated and centered on the

goal.

• Reward yourself when you do well and keep a record of your mistakes to

avoid making them again.

• Join a motivation group that will remind you to do your routine without

fail.

• Be accountable and responsible for your actions.

• Don’t allow your failures to set you back but let them be a pedestal for

leaping to the next level.

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• Follow your goals with failure, accept the results are not been attained.

Stop Smoking Now

How many cigarettes are okay?

Contrary to common belief that

one is okay; no, just one cigarette

is not okay. There is no safe level

of smoking, smoking is smoking. It

really doesn’t matter what brand you are smoking. They all have the same

negative effect on our body. Of the 7000 ingredients contained in one cigarette,

250 cause cancer. Remember, people that smoke will die of smoke-related

diseases such as lung cancer. In fact, recent studies showed that smoke-related

illness varies in men and women. Men and women react differently to smoking;

they suffer from prostate and cervical cancers respectively.

Does Quitting Smoking Reduce the Risk of Getting or Dying from Cancer?

Well, what do you think? The answer is YES. Quitting smoking will reduce your

chance of getting or dying with cancer. Regardless of how long you have been

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smoking, quitting has a lot of

benefits. The risk of premature

death is definitely one. Death

by smoking depends on how

long you have been smoking,

how many cigarettes you

smoke per day, and how old you were when you started smoking.

The immediate benefits of stopping smoking are the heart rate and blood

pressure will return to normal, the level of carbon monoxide in the bloodstream

drops immediately within hours. The oxygen level in the blood also goes up with

cells getting the required oxygen needed. Within few weeks, the smoker

produces less phlegm and stops coughing or wheezing with significant

improvement with their breathing and lung functions. Finally, when you quit

smoking, the risk of lung cancer, heart diseases and other chronic diseases

related to smoking are lowered.

Reasons to Stop Smoking Today

Smoking causes all major cancers or it’s a trigger to major cancers and causes a

barrage of illnesses in the human body. Smoking causes premature death. It

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causes stroke, acute myeloid leukemia, bronchitis, diabetes, arthritis, difficulty

getting pregnant in ladies or pregnant moms have kids with cleft lips and high-

risk pregnancies.

With that said, you can see for yourself smoking is bad and damages every organ

in the body and quitting is the only change that is the solution to many problems

associated with smoking.

Stress and Your Body

Stress affects your thoughts, feelings and your behavior. Being able to detect

stress allows you to manage it properly. Stress is associated with high blood

pressure, heart-related diseases, obesity and diabetes.

Stress Lowering Tips

• Practice meditation like yoga. This will help you ease tensions and

anxiety.

• Breathe deeply, leave the vicinity that aggravates the situation and keep

breathing until you feel calm.

• Slow down and allow your heart rate to slow down too.

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• Reach out to somebody if you experience repeated bouts of anxiety. The

following tips should get you started on your stress relieving journey and

calm you every time.

Stop Drinking Alcohol

Alcohol addiction and dependency is very hard to stop with alcohol being

present in almost every occasion that we attend. However, as tasty as alcohol is

the negative impact on our body cannot be overlooked.

Benefits of Stopping Alcohol

When alcohol becomes your go-to drink for every situation, then you need help.

Even though you can stop alcohol on your own, it is advisable to check into an

alcohol rehab center or join a group that will be a source of motivation to help

you stop your dependency of alcohol.

When You Stop Drinking Alcohol, the Notable Benefits Are

• Better sleep and relaxation of the whole body.

• Lower blood pressure and weight loss.

• Happiness and energy to get around.

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• The liver functions better when the fat surrounding gradually melts

away.

• You become healthier and fitter.

• Your skin feels and looks better.

• When you stop drinking alcohol, the risk of liver cirrhosis, stroke, mouth

cancer, breast cancer and sexual dysfunction are reduced and restored

back to normal.

A healthy lifestyle includes changing your diet, but it also involves much more.

A complete turnaround from your former ways should involve exercises, quit

smoking, stop drinking alcohol, lowering your stress level and most importantly

set realistic goals that you can achieve.

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Chapter 10: Detox

Detoxification has never been as

important and necessary than in

our modern lives where everything

seems to be polluted and

interfering with our health and

lifestyle. You might not believe it, but we are exposed to harmful chemicals

every day from the food we eat, the air we breathe and even our social lives.

The fact is our liver has to be constantly on guard to rid our system of these

toxins that creep into our lives. However, the liver can only do so much. The

major detox organs in the body are the liver, kidney, lymphatic system, lungs,

skin and spleen to mention a few. These organs work 24 hours non-stop to

ensure a clean system.

With that said, our diet, stress and bad habits such as smoking, drugs and alcohol

add to the toxic load on our bodies. This lifestyle over time limits our body’s

abilities to remove toxins from the body causing toxins to accumulate in our

bodies tissue. To assist our bodies to be properly detoxified our day to day

activities and diet are called to question. Detox helps the body become healthier,

more active, full of life and energy.

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Signs That You Need a Detox

When you start to experience the

problems listed below, then you

need to think of a detox to reset your

system. They are mood swings, low

energy, bloating, gas, constipation,

weakness, headaches, body pain, belly fat (even in a healthy lifestyle) nausea,

cravings, lack of sleep, bad breath and dull skin.

Benefits of Detox

The pollutants from our environments and improper handling of food cause

certain chemicals to enter our system. These toxins affect every part of our

physical and emotional self. In addition, the toxins slow the metabolic rate and

affect our immune system. A study published in the Alternative therapies in

health and medicine in a 2000 case study for 7-day detox from heavy metals

showed that detoxification lessens the workload on the liver, enhances the

performance and keeps the system clean and clear.

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Aids Weight Loss

Detoxification boosts your metabolism and ups your energy level. This lightens

your body and mood. Diet detox include eating more fruits like watermelon,

cucumber, berries and reducing sugary drink like soda and alcohol. A study

carried out in 2013, showed that after 21 days detox program, 7 participants

that consumed more fruits and drank more water lost an average of about 18

pounds and noticed major improvements with their lipid profiles, cholesterol

levels and felt happier too.

Reduces Inflammation

When you undergo a detox, so many good things happen to you – your liver is

relieved, your digestive system gets a chance to relax and the toxins in the body

are removed. The detox reduces inflammation and swelling within the body.

Fruits like red grapes and ginger are good detox foods.

Promote Healthy, Shiny Skin

When toxins are eliminated from the body and inflammation reduced, the skin

is the biggest benefit aside from the liver. Detox not only promotes healthy skin,

it also reduces wrinkles and fine lines that invite aging, opens up the pores for a

breath of fresh air and lightens you up. In addition, the skin feels more elastic

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and supple. Foods that are good for the skin are foods rich in vitamin D, which

slows aging; heals wounds and scar tissues.

Increases Energy and Mental Clarity

We all know that toxins weigh you

down and affect your brains ability

to think and get through day to day

activities. With a detox, you feel

refreshed and light, the brain

receives more oxygenated blood.

Foods that help with brain alertness

are lemons and mint. Studies show

that these two foods help boost mental awareness and restore hydration,

especially on hot and busy days.

Foods That Help with Detox

Watermelon: is a low calorie fruit that keeps you hydrated, fights inflammation

and free radical damage in the body. Watermelon contains vitamin A, B, and

helps with skin aging. Watermelon also contains lycopene which is known to

play a role in preventing osteoporosis and hypertension. Other healthy

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compounds that are found in watermelon are potassium and magnesium which

are good for circulation and hydration.

Lemon – lemon is the most popular detox fruit that is being used. It contains

ascorbic acid that helps with digestion, stimulates white blood cell production,

boosts the immune system, and makes skin glow. The benefits of lemon water

include clean skin, energy boost, weight loss and reduced cravings.

Cucumber: it has the same property as watermelon and even better. Cucumber

is a diuretic and contains a powerful anti-aging compound called polyphenol.

The diuretic helps the liver and kidney clean out toxins from the body to prevent

water retention.

Lime: just like lemon, it provides vitamin C and antioxidants to improve physical

performance and boost the immune system. They also contain flavonoids that

stimulate the digestive system and increase bile secretion.

Grapefruit: the enzyme found in grapefruits helps the body to utilize sugar,

boost metabolism and aids in weight loss. Recent research carried out at the

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Karolinska Institute has shown that this super fruit aids weight loss, reduces

cellulite, fights cancer, reduces the risk of stroke and improves the skin elasticity.

Berries: this includes blueberries, raspberries, and strawberries. These berries

are the best anti-inflammatory foods on the market. They help with weight loss,

reverse the signs of aging and are high in vitamin A and C. They are also filled

with antioxidants and help to regulate the body’s pH balance.

Mint: mint is a plant with the highest amounts of antioxidants. It’s also the

perfect finish to drinks, is a great food to stimulate your senses and rejuvenate

you. Mint is also known to improve the flow of bile which speeds up the digestive

process. This, in turn, helps to lose weight and be healthy.

Ginger: this has been the most used spice for medicine since the beginning of

time. The compound gingerols is an oily resin that is a highly powerful anti-

inflammatory and antioxidant agents. Ginger helps with bloating, indigestion,

constipation and breaks down the accumulation of toxins in the body.

Other detox foods are herbs like rosemary, aloe vera, dandelion and apple cider

vinegar.

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Types of Detox

When you decide to detox, you

must be aware that starving your

body is not part of the process. A

good detox should get you

feeling better than you started

and not worse, even more, a

good detox should only last the weekend or three-days.

The master detox: consist of lemon, maple syrup, and cayenne pepper. It is a

very powerful detox as the pepper can irritate your system. The master detox

cleanses out your bowels and makes you feel light and energetic. We don’t

recommend this diet because of the high sugar content in the maple syrup and

the detox mixture does not provide any nutritional benefits for the body.

The Water Detox

This is also very common but not advisable. It will be effective if you add more

water to your diet and eat healthier. This detox cleanses the body of any toxins

and should be done for a short period only.

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Tea Detox

Teas have been used for ages to cleanse the system. Green tea or ginger based

tea act as antioxidants and losing the toxins so that they can be removed from

the body easily. The tea detox is very effective and allows the liver to filter out

the toxins with ease.

The Juice Detox

This detox is very popular and involves taking a lot of fruits-based juices or

vegetable juice over a stipulated period. The juice diet helps with digestion and

bowel movements. Although it is effective in achieving what it set out to do, the

high sugar content and low fiber make it rather unsuitable. The juice detox will

be very efficient if the fruits and vegetables are blended and not strained.

There are other detox methods on the market, whether they work or not

depends on you. However, some people don’t agree that detoxes work and that

the liver is very capable of detoxifying the body system without help. Some think

that a detox is good as it helps the body to reset and function well when toxins

are removed.

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Natural Detox Methods

Over time, the effect of over-

pollution and bad eating habits

takes its toll on our bodies.

However, there are natural

methods of detoxification that

resets the body back to normal. To get the full benefit of a detox plan, you have

to eliminate all sugars, sugary drinks, alcohols, white flour and stimulants.

The Greener, the Better

Bok Choy, alfalfa, cabbage, and kale are good vegetables to add to your diet to

start a good and effective detox plan. The darker vegetables help to cleanse and

purify the blood and liver by eliminating toxins from the body. The above

vegetables are great for smoothies, juices, salads and added to balance out your

meal.

Spice Up Your Water

Adding lemon to water is an old age tradition that has helped millions control

their weight issue. Today there are more radical approaches that involve adding

cayenne and maple syrup to your water. Celebrity like Beyonce swear by this

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method after she lost lots of weight for her role in the movie Dreamgirls. The

mixture is to be drunk 3 to 4 times a day over a 7-day period. You can even

eliminate the maple syrup because of the sugar content. It will be less effective

as a detox but still help.

Juice Fast

This detox method was made popular after Joe Cross; a filmmaker documented

his weight loss journey and lost 67 pounds on an all juice diet. The juice fast is

not for the faint-hearted. It consists of drinking different blended juice over a

long period for weight loss or over a 3 to 14-day period for a quick detox.

Vegetables and fruits included on this program are kale, beets, carrot, lettuce,

ginger, lemon which neutralizes our body and flushes out unwanted materials.

Get Fruit Up

Fruits are healthy if done right. They contain the right water content, sugars, and

fibers to keep you healthy. On a detox plan, eat fruits and succulent veggies for

lunch or as a light dinner before going to bed.

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Get Revved-Up

Food and exercise give us the

body we desire. When we

exercise, we sweat. Sweating

is a method of detoxing the

body. The body removes

waste via our sweat through the pores. An effective exercise routine should be

nothing less than 10 minutes to get the heart pumped, more air into the lungs,

and more blood flowing around the body. Sweating also gives you clean and

beautiful skin after the pores are opened.

Sleep

Sleep is the best way for your body to cleanse and rebuild itself. Stress and poor

mental focus can be caused by improper sleep. Doctors recommend 8 hours of

sleep per night for the body to recharge and function well. In addition to the

above methods, sleep will enhance the detox process and help you lose weight,

be less stressed and increase mental clarity.

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Colon Cleanse

A colon cleanse is necessary for a full detox plan, but

please don’t use laxatives as a colon cleanser. They only

relax your colon and do nothing. Colon cleanse is not for

everyone but lots of vegetables and water are your best

start for a colon cleanse.

Unless you are practicing a full diet change, a detox will only work for a short

time. The ability of the body to detox properly depends on the wellness of the

digestive system. When the digestive system is clean, the whole body

experiences a jolt of energy and lightness. However, if the digestive system is

not in good condition, the entire body suffers and so does our health.

Detoxifying should start with the digestive organs for long-term effect. We are

what we eat, the healthier our foods, the better our system functions and the

less detox you will need. If you are planning to detox, choose a plan that will not

starve you or make you feel drained. Also, speak to your doctor to make sure

the detox is safe for you.

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Chapter 11: How to do a 30-day Detox

A number of health issues have been

attributed to the nature of modern

diets. What do you do when the food

that was supposed to add vitality and

improve your health become the

cause of death. Most modern foods have been shown by medical experts as the

cause of diabetes.

Diabetes is a sugar-based disease caused by poor eating habits that involve

indulging in foods that have high sugar content. Trying to cut back on a high

sugar diet can be confusing and truly a difficult thing to do. You know, having to

keep tabs on the quantity of sugar intake and making sure to keep it controlled

at a certain level. Now, that’s a big deal, but it is attainable. If you are a diabetic,

a 30-day detox plan will not only reset your system but will make you feel better

after the entire journey. It will be hard at first, but with determination; you will

succeed and live a better and healthier life.

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So, what does a 30-day detox plan for a diabetic comprise of? We are going to

break the 30 into 3 parts; this will allow us to tackle the purpose of each section

with ease. Let’s do it.

The First 10

Like the first ten days of learning to work on

a complex machine or the first ten days of

trying to adapt to a new neighborhood, the

first ten days of trying out the 30 days is the

hardest of all, this will set the bar for how

successful and how bad you really want to

change your lifestyle. This time frame involves going through our pantry and

removing all foods that cause or trigger your excessive indulgence on sugar. So,

we are removing all soda, sugary beverages, packed and processed fruit juices,

candy bars, energy drinks, energy bars with high sugar or sugar derivatives,

refined foods and canned foods. We are also cutting back on simple carbs; which

means all rice, whole grains, potatoes, cereals, cookies, beer, wine and ice cream.

No pizza, empanadas, and fruits. Yes, fruits are healthy, but in this case, we are

removing all sugar based foods and fruits are one of them. No sugar, sweeteners,

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agave or any of such. We are cleaning out the pantry, cupboards, kitchen

counters and restarting our life with a clean slate.

So, what will we be eating, the house is empty? – You will enjoy three healthy

meals and snack times on this very strict, but efficient diabetic 30-day detox plan.

Our foods will consist of more meats, fish, dairy, eggs and veggies. This first 10

is to help you understand how to make the right choices, how to buy well and

eat better, how to cook and how our idea of food can be the trigger button of

how we perceive diabetes. This process will also have you looking slim, fit and

youthful again. You know what they say; “no pain, no gain.”

This approach might look rigid and unattainable, but when followed very strictly,

I can guarantee that you will benefit more than you anticipated.

Why can’t I just gradually get off these foods rather than cutting them off

completely? If you have tried any detox program; you will notice that withdrawal

does not work. It never did, the body is a well put together machine, it knows

when things are going wrong, and it also learns to establish a habit with

consistency. Let say you eat a large, cream-filled donut and a glass of apple juice

every morning as a norm, when you try to reduce it by say, a smaller donut and

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a glass of water; the brain takes it as

the beginning of a meal and triggers

your sugar craving hormone to go

into frenzy leaving you craving for

more. And I bet you that no matter

how hard you try to fight it, chances are you will eat a large donut for lunch.

Hmmm, now you have eaten more than you would normally eat. However, by

cutting away and restructuring your meals, instead of this large donut; you eat

a healthy homemade quiche with a carrot and spinach smoothie for breakfast.

Now, because this diet is new to the body, your body takes out time to explore

the food as it enters which keeps you full for long and sends a memo to the body

that change is occurring for it to reset its system. Sound funny, but your body

will basically follow and build upon a habit that you develop. So, this very simple

example is why we are cleaning out our kitchen and doing what is right.

Reconciliation Phase

Funny way to name anything related to a diet plan, right? Well, it is so named

because your body will have to go through the rigorous process of learning to

reconcile with the new approach and develop a better and more efficient

mechanism for success based on your determination.

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This is a very difficult thing for the body: having to unlearn all it has been used

to, probably since birth and coming to terms with an entirely new style, all within

10 days. You can be assured that this stage will test every ounce of you. Your

smell sense will increase so much that you can smell marinara sauce from a mile

away, but we are not yielding, and we are pushing through to success. These ten

days will break every resolve you had and if you follow strictly, you will not only

be healthy but will have more control over what you eat instead of your body

being in control.

Benefits of this Stage

• You will break the dependency on carbohydrates. The more you eat carbs,

the more you want to eat more. Simple carbs are easy to break down by

the body, circulate in the bloodstream, and then you crave more. This

cycle will be easy to break down when your diet is cleaner and greener.

• You will lose weight without even trying: as the body understands that

carbs are not part of your diet, the body begins to use stored fat from your

arms, back, stomach, butt, hips, and thighs to supply the needed energy.

This will have you losing weight without any exercise. Now that’s some

real good news, is it not? Finally, there is a solution to shedding all the

excess fat you probably have been struggling with.

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• Your blood sugar will normalize. This is a good thing, isn’t it? No carbs will

allow the beta cells to take a vacation from being overworked due to your

bad diet. Cutting carbs will also re-sensitize the cells to lower their

dependency on insulin. This process can reverse your diabetes to normal

and lower the use of diabetes medication.

You can now see how important the first ten is to the whole process. It is not

only the stage where your body gets used to the new diet plan when properly

done, it also sets the tone for healthy living. Now let’s talk about the second ten.

The 2nd Ten

This stage is as important as

the first, maybe more. This is

where you will introduce

some food you love like rice,

potatoes, whole grains,

fruits and oils with plenty of

veggies. This stage also allows the intake of vitamins and supplements to help

cover for the lack during the first ten days. In this stage, people lose 10 to 15

pounds of their body weight on average. This weight loss gives you the power

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to control stress, sleep well and a better understanding of the impact of food on

your body and your disease.

By now, your body has gotten used to the new lifestyle. The working process of

your system begins to normalize. Although you still lose Weight, it is now more

gradual and consistent.

The 3rd Ten

At this stage, you have full control over your body and the food you eat. You are

able to make the right choices and hold your resolve on foods that hurt you. It

is the stage where you begin to reap more physical benefits of the 30 days detox.

Your body systems fully normalize and will surprise even you with the way it

functions.

Here are some of the benefits:

• At this stage, your blood sugar levels are minimal to normal.

• You have lost weight without any hype workout plan.

• Your pancreas is working better now.

• Internal inflammation has reduced because of less sugary foods in the

body.

• Since your body uses fat as energy, your fat storage is down a significant

percentage.

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• You feel energetic and full of life.

• Your mental articulation is increased as more nutrient and freshly

oxygenated blood gets to your brain.

• Your vision, movement, liver, kidney and heart are healthier and stronger.

The 30-day detox for a diabetic can be implemented for anybody that wants to

lose weight or change their lifestyle. It is difficult, and slip-ups are bound to

happen. We advise having your doctor or dietician involved during this program

in case of any complications.

Some Recipes to Try Out

Breakfast

• Quinoa topped with berries of your choice (blueberries tastes better and

is full of Vitamin C), almond milk (unsweetened Greek yogurt), and

almonds or walnuts.

• Poached eggs, avocados slices, and a slice of toasted whole grain bread

• Boiled eggs with a mix fruit smoothie of apple, avocado, coconut milk,

banana and ground flax seed.

Lunch

• Broiled chicken breast with garlic pesto on a bed of spinach and kale.

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• Chinese five spice chicken with shredded carrots, radishes, nuts, and a

drizzle of olive oil.

• Poached cod fillet, poached peas, French beans with Chinese sweet and

sour chili sauce.

Dinner

• Vegetable soup with garlic, onion, chili, zucchini, carrots, and chicken

breast with wild rice.

• Grill salmon fillet with baked potatoes, romaine lettuce, and a dash of

lemon.

• Stir fry tofu with asparagus, celery, and bell peppers with a touch of

sesame oil.

• Smoked salmon, quinoa, and sautéed runner beanstalk.

Other options to include in your diet are old fashion rolled or steel oats, white

oil fish like mackerel, legumes and greener veggies. In addition, spices and herbs

are good metabolic foods. Herbs and spices include ginger, mint, lime, lemon,

turmeric, and chili to name a few.

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Snacks

Snacks can include healthy nuts like

Brazil nuts, walnuts, cashew nut,

pumpkin seeds and fresh fruits. Please

avoid nuts that are coated with sugar

or any form of sweetener. Avoid

eating too many nuts because you can ass a lot of calories without even knowing

it.

Furthermore, you need to avoid meals that will take you 10 steps back and these

include but not limited to the listed below:

• Ice cream

• Food that are processed

• Processed sugar

• Alcohol

• Gluten

• Soya beans

• Sugary Snacks

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The above listed foods will set you back so make sure you steer clear of them

and focus on foods that will help you on your detox journey like these;

• Seeds

• Nuts

• Beans

• Fruit

• Veggies

• Water

The amount of information in this

book is enough for anyone

suffering with diabetes to manage

and reverse the effect of diabetes

in their lives. All we need is to

implement are small changes like exercise and a healthier meal plan. These small

changes will lead to extraordinary results. As we grow older, our bodies become

fatigued and stressed; doing what is right like cutting or refined carbs, processed

foods, canned foods and sugars in their entirety and incorporating healthier

options will affect diabetes and it’s underlying causes. The choice to life is in

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your hands. Make the right choice today because it all depends on you, so you

have to make the right choice.

Sticking strictly to the thirty days detox may seem like a lot of work, but it takes

determination and lots of hard work not to give up.

Look no further than the Kachins.

Diabetes virtually an unknown

disease in their culture. Why?

Because they practice everything

explained in this book. What

knowledge you have gained here, plus utilizing the fitness for diabetes program

and the diabetes reversing recipes, it is guaranteed you will lower blood sugar

levels, lose weight and reverse your diabetes. No more meds, no more shots no

more high costs medical and pharmacy bills.

I hope you have not only enjoyed hearing about my personal experiences and

battles with diabetes, but that you also are inspired. Additionally, I hope you

have gained an immense amount of power, knowledge and resources to get you

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started on the same journey that inspired me years ago, one that saved my life

and the happiness and sanity of family.

We are all in this together. If you ever have any questions, concerns or just

looking for support, reach out to us on our various social media profiles our

through our support email and we will get right back to you.

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Social Media

Facebook: https://www.facebook.com/kachindiabetessolution

Twitter: https://twitter.com/KachinDiabetes

Instagram: https://www.instagram.com/kachindiabetessolution

Pinterest: https://www.pinterest.com/kachindiabetessolution

https://www.facebook.com/kachindiabetessolution

https://twitter.com/KachinDiabetes

https://www.instagram.com/kachindiabetessolution

https://www.pinterest.com/kachindiabetessolution

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