excerpts from Eat Chew Live

for people who want to prevent diabetes

1 in 3 adults in the U.S. over age 20 is prediabetic,
meaning he or she has high blood sugar.

9 out of 10 of them do not know they have it.
1 to 3 will develop diabetes within 5 years.

This book will tell you how to avoid developing high blood sugar.

1 in 11 adults in the U.S. over age 20 has diabetes.

1 in 4 do not know they have it.

This book will tell you how to reverse your diabetes.

“Let food be your medicine.”

Credited to Hippocrates

Preface

I have called this book Eat Chew Live because these three words reveal its essential message.

Eating is about learning how to enjoy your food so that you concentrate on the wondrous flavors of the food instead of feeling compelled to overeat. You cannot enjoy your food when you eat fast, watch TV while you gobble food down, or choose the wrong foods that have essentially no taste other than the sugars, fats (butter, toppings, gravies), and salt that have been added to them. My ideas about eating can be summarized as follows: HOW you eat determines how much you eat and how much you weigh. To stop gaining weight and avoid diabetes, you have to relearn how to savor the food in your mouth.

Chewing is the natural corollary to this principle. When you become aware of chewing, you begin to focus on eating mindfully and consciously, allowing your brain to detect and register the nutrients in the food you eat. Chewing your food fully and slowly allows your brain to discern how much more food you really need to eat, sending you signals to stop eating when you are satisfied. If there is just one thing you change in your eating habits after reading this book, it should be to begin chewing your food slowly and consciously.

Living is about knowing that you can age gracefully and in good health, no matter how old you are now, without fear of developing high blood sugar or diabetes—a disease that creates serious health complications that can shorten your life.

I wrote Eat Chew Live for people who are concerned about their eating habits, are gaining weight or are already obese, or who have high blood sugar or Type 2 diabetes. This is a growing segment of the world’s population because obesity and diabetes are becoming two of the top health problems in the US as well as throughout the developed world. I invite you to read this book if:

  • you are gaining weight or have become obese and cannot control your eating habits

  • your doctor has asked you to change your eating habits and lifestyle

  • you believe you are at risk for getting diabetes because it is in your family

  • your doctor has detected that you have a higher than normal blood sugar level

  • you have been diagnosed with “prediabetes” and are taking medication to control it

  • your doctor told you that you have prediabetes, but you don’t want to take medication to control it

  • you have a family member or friend who has a higher blood sugar than normal or who has been diagnosed with prediabetes and you want to help them learn how to prevent diabetes

  • you are a counselor working for a public or private agency that counsels people about prediabetes and diabetes

  • you are a medical doctor who is willing to learn a more useful and accurate explanation for the cause of prediabetes and diabetes in your patients and the most effective ways to reverse it

If you are currently a diabetic, the recommendations in this book can also help your blood sugar levels eventually return to normal, effectively “reversing” your diabetes and possibly allowing you to stop taking medication. If you were recently diagnosed with “full-blown” diabetes, there may still be time to lower your high blood sugar condition by following the advice in this book.

Four Revolutionary Ideas

Eat Chew Live focuses on four revolutionary ideas that can help you change your relationship to food, learn to stop overeating, lose weight, and prevent diabetes. My recommendations are based on a scientific approach, summarized by these four revolutionary ideas:

  • Overeating causes the body’s muscle cells to switch from using glucose for cellular energy to using fatty acids, leaving the glucose in your bloodstream. This is the cause of diabetes rather than the widely accepted theory of insulin resistance.

  • Our brain is set up to select, regulate, and track our consumption and usage of nutrients to supply our body’s cells; you can teach yourself to listen to your brain to avoid overeating.

  • Becoming aware of your “authentic weight” is to the key to regaining the motivation to eat properly and avoid the foods that cause weight gain and high blood sugar.

  • Relearning to eat with the same mindful consciousness you had as a child will enable you to respect your body’s nutritional needs and not overwhelm it with glucose and fat.

You will find my ideas and recommendations to be quite different from anything else you have ever read or heard. Although I advocate for losing weight, not eating carbohydrates, and better eating habits, I present these recommendations from a very different angle than other doctors, nutritionists, and weight loss advisors. In my decades of practicing medicine as an allergist and pediatrician, I have spent countless hours thinking about obesity, diabetes, and the relationship between eating and nutrition. After years of thought and research, I have developed what I believe is a more scientifically accurate explanation than insulin resistance for why people gain weight and develop Type 2 diabetes.

Developing Diabetes is a Serious Risk

Why should you be concerned about diabetes? The answer is, you may already be among the 1 in 3 adults in the US who has prediabetes but do not know it. Even if you are thin or have no family history of diabetes, you could have high blood sugar and be on your way to becoming diabetic. If you are an adult in your 30s, 40s, or 50s who has been gaining weight for years, you are possibly at risk for developing high blood sugar or diabetes within several more years.

It is frightening that the incidence of Type 2 diabetes is skyrocketing in the US and elsewhere in the world. It is fast becoming one of the most serious health risks for millions of people. Here are the most recent estimates from the Centers for Disease Control and Prevention (published in 2014 and based on data from 2012) that are worth keeping in mind as you read this book:

  • 86 million Americans older than age 20 have prediabetes – that’s roughly 1 in 3 adults in the US aged 20 years or older. Nearly 93% of these people do not even know they have it.

  • 29 million American adults have Type 2 diabetes. Almost 30% of this number are unaware they have it.

  • Of the 29 million with diabetes, about 11 million are over age 65. That’s 1 in 4 seniors with diabetes.

  • Diabetes is the 7th leading cause of death in the US. About 300,000 people die each year with diabetes listed as the primary or a contributing cause of death.

Diabetes is a serious medical condition. Below are some of the health problems that uncontrolled Type 2 diabetes causes:

  • Dehydration. The buildup of sugar in the blood causes an increase in urination, which can lead to dehydration and complications stemming from that.

  • Damage to body cells. When blood glucose levels consistently stay high, glucose can get attached to proteins of cells such as nerve cells, interfering with their function.

  • Potential organ failure. Uncontrolled glucose levels in the blood damage the small blood vessels in the eyes and kidneys, possibly leading to blindness or kidney failure.

  • Atherosclerosis. Diabetes can lead to hardening of the arteries that can cause heart attack and stroke.

  • Diabetic coma. A person with Type 2 diabetes who becomes severely dehydrated and is unable to drink enough fluids to make up for the fluid losses can go into a diabetic coma.

Decades ago, Type 2 diabetes was called “adult onset” because the typical age of onset was over 60 years. Today, people in their 30s or 40s get diabetes. Some are diagnosed as early as their 20s and younger. Once you get high blood sugar, it can persist throughout your lifetime unless you do something to control it. But you can prevent diabetes in a completely natural way if you follow the concepts and advice in this book.

Eat Chew Live will help you gain a radical new understanding of your relationship with food. I will be teaching you about your body and brain, and helping you develop a new awareness of food and how you eat it. This knowledge will keep you healthy and diabetes-free. This book does not prescribe any special diet or ask you to buy any products. All I ask of you is to Eat, Chew, and Live.