218 THE DIABETES RESET Diabetes Reset Target Strategy Quiz: What Should You Be Focusing On? Give yourself 4 points for every (a) answer, 3 points for every (b), 2 points for every (c), and 1 point for every (d). A. DIET 1. How many fiber-rich foods (whole grains, vegetables, legumes, and fruit) do you eat each day? a. I eat practically no fiber-rich foods. b. I eat a small amount of fiber most days. c. I eat some fiber at every meal. d. I eat a considerable amount of fiber at every meal. 2. How much refined carbohydrates (white bread, white rice, sugar-flavored drinks and snacks, non-whole-grain pasta, commercial baked goods) do you eat each day? a. I eat a considerable amount of these foods at every meal. b. I eat some of these foods at every meal. c. I eat a small amount of these foods most days. d. I hardly ever eat these foods. 3. How much non-heart healthy fat (non-low-fat cheese, milk, and ice cream, eggs with yolks, butter, chicken with skin, steak, ground beef, hot dogs, bacon, sausage, commercial baked goods, potato chips, fried foods) do you eat? a. I eat a considerable amount of these foods at every meal. b. I eat some of these foods at every meal. c. I eat a small amount of these foods most days. d. I hardly ever eat these foods.
PUTTING THE DIABETES RESET STRATEGIES INTO ACTION 219 8 TO 12 POINTS: You are eating too much fat and too little fiber. Shifting to the RAD eating plan s high-fiber, low-fat diet by following the Diabetes Reset Healthy Eating Track should be a top priority. 5 TO 8 POINTS: Your eating pattern is fairly healthy, but there is still room to increase your fiber intake and cut down on dietary fat by implementing the RAD eating plan via the Diabetes Reset Healthy Eating Track. 4 POINTS: You are already following a healthy dietary strategy. Use the RAD eating plan as an ongoing guide to make sure you continue optimizing your fiber intake while holding your fat consumption down to the safest level possible. B. BODY WEIGHT 1. Based on the chart on page 72, my BMI is: a. 35 or above b. Between 30 and 35 c. Between 25 and 30 d. Below 25 2. I would describe my shape as: a. Very apple shaped (I have a large, round belly and midsection.) b. Somewhat apple shaped c. Pear shaped (I have excess fat in my thighs and buttocks but not my midsection.) d. Slim (neither apple nor pear shaped) 3. Which describes your condition? a. I ve been diagnosed with type 2 diabetes. b. I have prediabetes.
220 THE DIABETES RESET c. My insulin levels are elevated, indicating that I have insulin resistance, but my glucose levels are in normal range. d. I have normal blood levels of insulin and glucose. 7 TO 12 POINTS: You are overweight, and it is affecting your blood glucose control. I strongly recommend following the Diabetes Reset Weight- Loss Track as well as the Healthy Eating Track. 5 TO 7 POINTS: Although following the Diabetes Reset Weight-Loss Track isn t essential, you could benefit from reducing your weight somewhat. 4 POINTS: You don t need to utilize the Diabetes Reset Weight-Loss Track at this time. C. EXERCISE 1. During my normal daily activities, I would describe myself as: a. Not active at all I do almost no walking during the day. b. Occasionally active I walk some, but no more than is absolutely necessary. c. Somewhat active I spend a fair amount of each day on my feet and walking. d. Very active I m always standing and walking about. 2. How many hours do you spend sitting each day? a. Ten hours or more b. Five to ten hours, with occasional breaks to stand up and walk about c. Five to ten hours, with frequent standing and walking breaks d. Less than five hours 3. How often do you do a planned session of aerobic exercise? a. I never do aerobic exercise. b. I do some aerobic exercise one to three days each week.
PUTTING THE DIABETES RESET STRATEGIES INTO ACTION 221 c. I do some aerobic exercise four to six days per week. d. I do at least twenty-five minutes of aerobic exercise four to six days per week. 10 TO 12 POINTS: You are doing far too little exercise and can significantly improve your health through a program of daily physical activity. I recommend starting the Diabetes Reset Aerobic Exercise Track at Week 1 and starting the Strength Training Track when you feel ready for it. 6 TO 9 POINTS: You are already getting in some daily physical activity, which is good. I recommend starting the Diabetes Reset Aerobic Exercise Track at Week 2 and starting the Strength Training Track in Week 4 as scheduled. 4 TO 5 POINTS: You currently have a healthy level of physical activity. To continue and perhaps increase your activity level and ensure that you re getting enough exercise to optimize your glucose metabolism, I recommend starting the Diabetes Reset Aerobic Exercise Track at Week 3 and starting the Strength Training Track in Week 4 as scheduled. D. INFLAMMATION 1. My gums are: a. Very red and tender, and always bleed when I brush them b. Somewhat red and tender and bleed occasionally c. Slightly red and tender d. Normal 2. Have you been diagnosed with asthma or an inflammatory autoimmune disorder such as rheumatoid arthritis, psoriasis, or inflammatory bowel disease and if so, how would you describe it? a. Yes, and it is persistent with severe symptoms. b. Yes, and it is persistent but with mild symptoms.
222 THE DIABETES RESET c. Yes, but I have only occasional mild symptoms. d. No, I have not been diagnosed with any of these conditions. 3. How often do you suffer from infections? a. Constantly b. Occasionally c. Rarely d. Almost never 8 TO 12 POINTS: You most likely have some degree of chronic inflammation. The Diabetes Reset Inflammation-Fighting Track should be a top priority. 5 TO 7 POINTS: You may have a low level of chronic inflammation and will definitely benefit from following the Diabetes Reset Inflammation- Fighting Track. 4 POINTS: Chronic inflammation is most likely not an issue, although your general health could still benefit from the tips outlined in the Diabetes Reset Inflammation-Fighting Track. E. SLEEP 1. How would you describe your typical night s sleep? a. I get six hours of sleep or less and often wake up feeling tired. b. I get at least seven hours of sleep but often wake up feeling less than rested. c. I get six hours or less of sleep but usually wake up feeling rested. d. I get at least seven hours of sleep and usually wake up feeling rested.
PUTTING THE DIABETES RESET STRATEGIES INTO ACTION 223 2. Have you been told you snore, and if so, how is your snoring described? a. I snore severely and frequently. b. I occasionally snore severely. c. I occasionally snore, but not severely. d. I never snore. 3. Which of these describes how you typically feel during the day? a. I feel sleepy much of the time. b. I feel sleepy some of the time. c. I feel sleepy once in a while. d. I always feel alert and well rested. 8 TO 12 POINTS: Your sleep quality and amount is not good, and you may well be suffering from sleep apnea. The Diabetes Reset Healthy Sleep Track should be a top priority. 5 TO 7 POINTS: Your sleep quality and amount could be improved. I strongly recommend following the Diabetes Reset Healthy Sleep Track. 4 TO 5 POINTS: Your sleep quality is good and you are getting a healthy amount of sleep. You don t need to utilize the Diabetes Reset Healthy Sleep Track at this time. F. STRESS 1. How would you rate your daily stress level, including work, home life, and other responsibilities? a. High b. Moderate c. Generally low with occasional moments of higher stress d. Almost always low