Eat Well, Lose Weight and Prevent Type 2 Diabetes

I have been on my fair share of diets over my lifetime. The first diet I went on was during the summer before I started high school.  I lost weight that summer but what I recall most about this diet are three things: 

  1. To make it work, I had to greatly reduce my calories (AKA, starved myself, Ugh!).  
  2. I didn’t make healthy choices, the choices were based on number of calories.  I distinctly remember one day all I ate was a plane Burger King whopper.   
  3. It was not sustainable.  

Can you relate to silly diets like that?   

Fortunately, there is another way to lose weight, live longer, prevent 90% of chronic diseases and reverse nagging symptoms. This other way also does not require you to starve (or even count calories), and it feeds your body with life building foods.  

This diet is built around fruits, vegetables, grains and legumes.   

A whole-food, plant-based diet that focuses on fruits, vegetables, grains and legumes has been studied extensively over the years for its disease prevention, including the “big ones”: diabetes, cancer, heart disease and, more recently, studies are showing this diet can help to prevent Alzheimer’s.  

This whole-food, plant-based diet is the one that Gayle and I adopted in 2019 that helped Gayle stop stage IV breast cancer in its tracks.  Over four years later, her scans still show no active cancer and she is thriving. The good news I want to share is that we don’t feel we are unique.  I have read many stories written by people facing a life-threatening diagnosis who used diet and lifestyle changes to help them get well. 

Over 2,000 years ago, Hippocrates (the father of medicine) was talking about the power of diet to help prevent and heal his patients.   

This is ancient wisdom, but modern medicine is still catching up to the concept. Diet and lifestyle are now being heavily studied for their disease prevention capabilities. 

According to a report in the National Library of Medicine, among U.S. adults, more than 90 percent of type 2 diabetes, 80 percent of coronary artery disease (CAD), 70 percent of stroke and 70 percent of colon cancer are potentially preventable by a combination of nonsmoking, avoidance of being overweight, moderate physical activity, healthy diet and moderate alcohol consumption. 

Wow, right! 

Today, I want to drill down and talk specifically about diet and Type 2 diabetes. I encounter many people who are dealing with this condition that research shows is preventable and reversible.  

Historically, diabetes diets called for portion control, carbohydrate limits and, for those who were carrying extra pounds, calorie restrictions.  It was difficult for most people to follow and evidence now indicates it really wasn’t successful long term for most people. 

Dr. Neal D. Barnard, president of the Physicians Committee of Responsible Medicine (PCRM), has studied extensively how the right diet can play a significant role in preventing and, many times reversing, type 2 diabetes.  

It’s his approach that I want to talk about today. 

In a study Dr. Barnard and PCRM conducted with George Washington University and the University of Toronto, they looked at the health benefits of a low-fat, unrefined, vegan diet (excludes all animal protein) in people with type 2 diabetes. The results were remarkable and illustrated that a plant-based diet, low in fat and unrefined foods, can dramatically improve the health of people with type 2 diabetes. It can even reverse it sometimes.

Dr. Barnard’s dietary approach to diabetes

  1. Build your meals from the PCRM power plate that includes fruits, vegetables, grains  and legumes.
  2. Eat a vegan diet.  Avoid animal products.  Don’t worry about the protein. You will get plenty from this plant-based diet.
  3. Avoid added vegetable oils and other high-fat foods. 
  4. Favor foods with a low glycemic index.
  5. Go with high-fiber foods. 

This is a remarkably effective and simple diet, but the devil is in the details, as Gayle likes to say.   I help clients reframe the current nutrition paradigm by not only teaching them what to do and why to do it, but how to do it based on their current lifestyle.  I make the “how” easy for them.

If you are ready to embrace this kind of transformative health change, shoot me an email at and request a discovery call. 

Stop wasting your time with hours and hours of frustrating research chasing this or that wonder pill. Take your time and health back with a proven transformative strategy that’s backed by research and real life results. 

You will learn what you need to do and why you need to do it.  And you will learn how to implement it into your current lifestyle.  I will show you what it really takes to lose weight (if that’s needed) and what helps to restore the body to its optimal health.  I will teach you how to transition into this diet while eating amazingly delicious foods.  Together we will use Dr. Barnard’s step-by-step plan to tackle diabetes and its complications for good. 


Let’s go!  


Willett WC, Koplan JP, Nugent R, et al. “Prevention of Chronic Disease by Means of Diet and Lifestyle Changes”. In: Jamison DT, Breman JG, Measham AR, et al., editors. Disease Control Priorities in Developing Countries. 2nd edition. Washington (DC): The International Bank for Reconstruction and Development / The World Bank; 2006. Chapter 44. Available from: Co-published by Oxford University Press, New York.

Barnard ND, Cohen J, Jenkins DJ, et al. “A low-fat, vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes”. Diabetes Care. 2006;29:1777-1783

Barnard Neal D. Dr. Neal Barnard’s Program for Reversing Diabetes. USA, Rodale, Inc., 2017.


Improve Your Health With Personalized Nutrition Counseling – I’ll show you how!

Get Your FREE e-Book!

The Ultimate Guide to DIY Non-Toxic Cleaning

Clicking the button gives us consent to send you our weekly newsletter and we will rush to your email account  your free e-book. Your data is protected as outlined in our privacy policy.

Improve Your Health With Personalized Nutrition Counseling - I'll Show You How!
Picture of Yetta Blair, CFNC, CHCC

Yetta Blair, CFNC, CHCC

Yetta is a certified functional nutrition practitioner, holistic cancer coach and speaker. She studied whole-food, plant-based nutrition with T. Colin Campbell, Ph.D., Professor Emeritus of Nutritional Biochemistry at Cornell University. She is a food driven analyst and works with clients to help them use nutrition principles to solve the root causes of their health symptoms. She knows that functional nutrition is the answer to our current healthcare crisis, both for individuals and for society at large, and wants to inform as many people as she can of the power of food to heal. Her promise to clients - if you eat better, you will feel better.