Depression Free, Naturally
It's Not All In Your Mind
Recognizing Biochemical Glitches
How Diet Affects Emotions
Shopping For Relief, Naturally
Soothing The Anxious Brain
Dissolving Biochemical Depression
Extremes of Histamine Imbalances
Controlling Anger, Sudden Violence
What's Keeping You Fatigued
Emotional Balance for Life
Product Information and Ordering
How Likely Is It You Are Hypoglycemic?
What Research Shows
Hypoglycemic Symptom List
The Hypoglycemic Cycle
Psychological Syndromes Mask Hypoglycemia
The HRC Hypoglycemic Symptometer
The Lab Test
Glucose Tolerence Test Preparations
Glucose Patterns
Am I Really Carbohydrate Addicted?
No More Hypoglycemic Symptoms
Why No Caffiene and Nicotine
Nicotine: Your Other Drug Addiction
A Choice of Diets
The Importance of Blood Type
The Carbohydrate Addiction Test
The Low Carbohydrate Hypoglycemic Diet
Hypoglycemic Diet: Moderate Carbohydrate Diet
Shopping Tips For Everyone
How Much Time Before I Feel Good?


Peg enjoyed a six-pack of cola daily and loved ice cream. She didn't correlate these dietary habits with her complaints of no energy and feeling weak, lightheaded, shaky, and anxious. But her five-hour test for hypoglycemia was spectacular. Starting with a normal fasting level, her blood sugar rose within half an hour to the diabetic range and then came plunging down one hundred seventy five points, putting her in a state of insulin shock. At the lowest point, she felt faint from weakness and dizziness and was overcome with confusion. All of her symptoms disappeared once she began a diet that corrected her acute response to refined sugars.

* * * * *

Paul was on Prozac with little relief from his moodiness and anxiety. He lived on coffee and cigarettes all day long, interspersed with cans of cola. His concentration was so poor; he could no longer read a book. Paul's wife accompanied him to see me. Her concern was that his frequent mood swings and mental confusion was affecting his income as a salesman, as well as their family life. He loved sweets as snacks and ate his only meal of the day at suppertime. When he was tested for hypoglycemia, the fall in his blood sugar was spectacular. As his brain lost its fuel, (glucose) he began to experience all of the familiar symptoms, and especially anxiety and confusion. Paul knew he was faced with a major overhaul in lifestyle. He willingly gave up caffeine, refined sugars and nicotine and the tradeoff has proved well worth the effort. He loves having a stable brain and being on an even keel emotionally. He is thriving in his sales career and once more is a hero at home.

* * * * *

Mary's complaints ranged from fatigue and anxiousness to crying and flying off the handle frequently. Lab testing showed her fasting glucose levels were low (not true for most hypoglycemics). After the sugar challenge, Mary lost even more brain fuel, which gradually increased her lightheadedness and disorientation. In her effort to supply her brain with glucose, Mary's daily regimen had included eight Mountain Dews and a high carbohydrate diet. But it was a battle she couldn't win until she gave up refined sugars. We were able to retest her nine months later. She had stayed on a strict hypoglycemic diet during that period. Remarkably, her fasting blood sugar had now risen to the normal range and after the sugar challenge her blood sugar dipped only slightly instead of falling precipitously. Most importantly, her "emotional" symptoms had all disappeared, along with twenty-five unneeded pounds of weight.

* * * * *

Tim came to Health Recovery Center at the request of his employer. He had been unable to work for six months due to anxiety, depression, dizziness, mental confusion and insomnia. He was currently taking two well-known anti-depressants to no avail. He also complained of trembling and feeling cold much of the time. Because his cholesterol was close to 300, Jim's family doctor had given him a prescription, which he refused to touch. He informed me that he ate several candy bars and eight bananas every day. His grandmother was diabetic. A five hour glucose tolerance test for hypoglycemia proved revealing. His blood sugar rose to pre-diabetic levels and then plunged down 150 points leaving him anxious, shaking, lightheaded, and confused. That experience made him a believer. He was willing to switch to a whole foods diet and abandon all refined sugars and caffeine. He exchanged his anti-depressant drugs for thyroid medication, which he needed, and the essential fatty acids that lifted his depression. Within six weeks he was completely free of his symptoms. His high cholesterol also came down dramatically, despite never having filled his anti-cholesterol prescription.

How Likely Is It That You Are Hypoglycemic?

Hypoglycemia is a word many doctors hate. Some doctors call it a FAD disease and refuse to do the lab tests necessary to prove or disprove your suspicions.

I have never been able to figure out this block in their scientific thinking, especially because the American Medical Association awarded its "Distinguished Medal of Honor" for the discovery of hypoglycemia to Seale Harris M.D. in 1929. At that time the sugar intake in the United States was modest. Now we are averaging one hundred forty pounds per year, per person and our carbohydrate sensitive (hypoglycemic) population is at an all time high. My own interest in this metabolic disorder is experiential. As a busy young wife and mother of three, I skipped meals and snacked on cookies and mugs of coffee all day long for energy. Eventually I began to get "spells" of light-headedness. I felt anxious and jumpy. By early evening, I hardly had enough go-power to make supper before collapsing. Finally, I saw several different physicians seeking answers. None asked me how I was eating. Instead I was given assorted prescriptions for tranquilizers and anti-anxiety drugs that only made me feel worse.

One internist told me I needed cortisone. His high dose prescription sent me to the medical section of the public library for more facts. I discovered I could expect cortisone to bestow a moon-face, a buffalo hump on my upper shoulders and very unstable mental state. As my original symptoms were still with me, I quickly discontinued the prescription. At that point, this same medical doctor called my husband to advise him that, if I would not continue his prescription, I should see a psychiatrist. Fortunately, by that time I had found a book on hypoglycemia by an endocrinologist, Dr. John Tintera. As he described the symptoms of unstable glucose metabolism and its corresponding adrenal exhaustion, I felt like I was reading my own autobiography. His message was clear: no more cookies, sweet snacks, or caffeine. Clean up my act or the medical doctors would have me drugged up and miserable.

I know how hard it is to get off refined sugars with no support. It's a miserable struggle! But just at that time in my life, my husband died suddenly from a heart attack. I knew then I had to have a clear head and some energy to support three young children alone. The chips were down!

I found another M.D. who himself was hypoglycemic and he agreed to test me. My glucose level soared into the diabetic range and then dropped like a roller coaster down to insulin-shock levels. I was trying to read during this six-hour test, and after three hours I kept rereading the same lines over and over with no comprehension. The insight that lab test gave me, saved me from becoming a life-long diabetic. I immediately took the refined sugars out of my cupboards and my mouth. Slowly my lightheadedness faded and my energy returned. My shakiness and loss of concentration disappeared. At a time when I had to work, go back to college, and raise my family simultaneously, my brain was up to the task. It seemed like a miracle. I began to read extensively about hypoglycemia.

What Research Shows

Here in a nutshell, are the facts: Our brains have two absolute requirements for energy, development and survival: Glucose and Oxygen.

"Short disruptions in blood supply to the brain are either fatal or produce lasting damage. Even in the presence of adequate blood circulation, severe hypoglycemia (low level of blood sugar) produces similar effects."
-Nutrition and Brain Development: Dr. Dhopeshworkar. M.D.

The rise in popularity of processed sugars has occurred quickly in the last half of the twentieth century, and our bodies' biochemistry hasn't adapted well. As blood glucose levels shoot up after eating refined sugars, the pancreas pours out high amounts of insulin trying to control the rising tide of sugar in our bloodstream. Too much insulin destroys our brains' only source of fuel, (glucose) and instead creates a state of mild to serious insulin shock. In this state, our brains and body cells are frantically signaling for more fuel.

Americans interpret those signals as a need to grab a sweet snack or cola: The seesawing of blood glucose all day long creates many uncomfortable symptoms. Are some of these symptoms listed in table below familiar to you? They are from a research paper complied by Dr. Stephen Gyland M.D., based on his study of 1,200 hypoglycemic patients.

Hypoglycemia Symptom List
­Dr. Stephen Gyland









 Faintness, dizziness,
tremors, cold sweats




 Vertigo, dizziness












 Constant worrying /
Unprovoked anxieties


 Mental confusion


 Internal trembling


 Heart palpitations,
rapid pulse


 Muscle pains






 Antisocial behavior


 Crying spells


 Lack of sex drive






Leg cramps 


Lack of


 Blurred vision


Muscle twitching
and jerking 


 Itching & crawling
skin sensations


Gasping for breath 


Smothering spells 




 Sighing & yawning


 Impotence (males)




 Nightmares / night terrors


 Rheumatoid arthritis


Phobias fears 




 Suicidal intent






By Permission of Dr. Stephen Gyland M.D

Dr. Gyland himself experienced many of these symptoms as young man beginning his medical practice. When he became so incapacitated he could no longer work in medicine, he began a futile search for help from major medical centers across the US, including the famed Mayo Clinic. Finally on his own, he pieced together the correct diagnosis of hypoglycemia, which he then verified with a six-hour glucose tolerance test. Since his recovery, he has contributed this valuable study that shows what percentage of twelve hundred patients report each of these common hypoglycemic symptoms.

The Hypoglycemic Cycle

To understand how these symptoms can develop, you need to know how our glucose metabolism works. Our bodies convert all foods to glucose, but the change from refined sugars and white flours (starches) is at a much faster rate. Ideally, when too much sugar floods the bloodstream, our pancreas pumps out just the right amount of extra insulin to counteract the overload. But if you have frequent, excessive meals or snacks of refined sugars/starches, your oversensitive pancreas gets trigger-happy, and pours too much insulin, too fast. That insulin removes far too much sugar causing your blood sugar levels to fall far below normal. Count on your brain to do poorly on reduced glucose (fuel). You may develop headaches; feel anxious, irritable, tired, dizzy, confused, forgetful, uncoordinated and unable to concentrate. You may even feel and act antisocial.

Eventually, as glucose levels drift downward, your body has to stop the fall. Otherwise you will plunge into deep shock and if this drop continues with no interruption, you will die! Fortunately, the physical stress being produced will eventually release the adrenal hormone, epinephrine, which signals the liver to pour its emergency sugar, glycogen into your blood. This sugar stops further insulin shock and protects your brain by providing emergency glucose. But the epinephrine (adrenalin) release brings its own unpleasant reactions. You may suddenly feel shaky, sweaty, and weak and you may be aware of a rapid heartbeat. Caffeine produces these same symptoms by stimulating the adrenals to release stored glycogen in the same way, and temporarily raise blood sugar levels.

(The lift you demand every A.M.)

If you eat a meal high in refined carbohydrates, you may experience a so-called postprandial fed-state hypoglycemia that sets off an intense craving for more sweets and/or coffee. This condition is described in the New York Academy of Sciences, 1976. If, when you finish a meal, you are still looking in the refrigerator for more, you are probably seeking something sweet because your hi-pasta or hi-carbo meal has set off a hypoglycemic drop in your blood sugar. This same postprandial hypoglycemia often triggers psychological symptoms. A report in Biological Psychiatry, 1982 of 67 subjects given a glucose tolerance test and measured throughout, produced measurable psychological symptoms as a result of the loss of glucose in the nerve cells. "Their mental stability, clarity and agility were seriously affected when glucose levels fells below sixty mg per deciliter."

Researcher Hale concluded, "Mental confusion does occur with postprandial hypoglycemia" and suggested "those complaining of fatigue or depression one to four hours after meals have their blood sugar evaluated with a five hour glucose test."

Psychological Syndromes = Masked Hypoglycemia

Mental health professionals often fail to recognize hypoglycemic symptoms. They attempt to explain them as psychological phenomenons. If you have puzzled over noticeable changes in your moods, thoughts and feelings don't be so quick to accept them as psychological disorders. Now you know that hypoglycemia can cause severe metabolic changes in your brain and nervous system, creating altered moods, emotional instability and behavior changes. The Health Recovery Center Hypoglycemic Symptometer will help you evaluate your symptoms and decide if you want to seek verification with a lab test. Some of the items on the Symptometer checklist are self-explanatory, but some need clarification:

Be sure to read the following section clarifying symptoms before beginning the test:

1) Unstable moods, frequent mood swings: Frequent changes in mood are a symptom of hypoglycemia. As brain levels of glucose fluctuate, so do moods. The changes occur in the course of twenty-four hours, in contrast to the mood swings of manic depression, which occur over weeks or months.

2) Bad dreams, sleep walking or talking. These are signs of low levels of B6, which is destroyed in metabolizing refined sugars.

3) Crying Spells. Self-Explanatory

4 and 5) Blurred vision and frequent thirst: These symptoms suggest diabetes; a five-hour glucose tolerance test is in order.

6-9) Headaches, forgetfulness, muscle aches, and binging on sweets: Self-Explanatory

10) Confusion: Difficulty thinking clearly, Health Recovery Center clients have described these feelings as "thinking through peanut butter."

11) Nervous stomach: Heavy caffeine users often complain of this problem.

12) Poor sleep: Difficulty falling asleep (insomnia); Waking often during the night; not being able to fall asleep again easily.

13) Nervous exhaustion, excessive fatigue: This means feeling as if you are coming apart at the seams or are strung out emotionally.

14) Indecision: Not being able to make up your mind about every day matters.

15) Can't work under pressure: Self-explanatory

16) Craves Sweets: Non diet carbonated beverages often contain up to ten teaspoons of sugar; if you're drinking a lot of these sodas, you may be satisfying an unrecognized craving for sweets.

17) Depression: This problem sometimes goes unrecognized, especially in males. Measure depression by asking yourself if, when you take your emotional temperature, you often feel sad inside.

18) Feelings of suspicion, paranoia: Hypoglycemics may experience these feelings as a result of altered brain chemistry.

19) Light- headedness, dizziness: These are symptoms of hypoglycemia; you may have noticed them in the late mornings or afternoons when your blood sugar drifts too low. Some hypoglycemics also have abnormally low blood pressure and may feel light-headed when they stand up suddenly.

20) Anxiety: In this context, anxiety refers to an ongoing state, rather than concern about specific events.

21) Fearfulness: Fear of people and places usually is rooted in the biochemical status of the brain.

22) Tremors, shakes: This means involuntary shaking.

23) Night sweats: Yhis indicates exhausted adrenals due to continual demands for emergency adrenalin to raise falling blood sugar levels.

24) Heart palpitations: Pounding heart or rapid pulse

25) Noticeable lift after one alcoholic drink: Alcohol is more potent than other sugars and acts faster to reach the brain and relieve hypoglycemic symptoms.

26) Hunger after meals: Self-explanatory

27) Anti-Social feelings: Avoidance of social situations, feeling withdrawn around people.

28) Irritability, sudden anger: The sudden outpouring of adrenalin to stop the fall in blood sugar, can and does trigger sudden irritability and anger.

29) Lack of energy: This is a common symptom of hypoglycemia.

30) Magnifies insignificant events: Do you blow things out of proportion?

31) Poor memory: By this I mean short-term memory. Do you forget why you came looking for something? Do you continually have to write down appointments and make other notes to yourself? Sugar is a destroyer of Vitamin B1 (thiamine), a key nutrient for memory recall.

32) Inability to concentrate: Do you have trouble reading a book or sticking to a project?

33) Sleepy after meals: A meal should give you a lift, not make you sleepy. Sleepiness in the late afternoon might also be caused by declining glucose levels (hypoglycemia).

34) Chronic worrier: Self-Explanatory

35) Difficulty awakening in the morning: This problem occurs among nutritionally malnourished persons. (It may also be a symptom of low thyroid function.)

Instructions for scoring your symptometer appear at the top of the chart. Don't feel discouraged if your score is high; it is only a barometer of your present emotional and physical state. Once your specific problems are identified, we will get on with the job of repairing the damage. In fact, I expect many of you will score significantly high. You can then choose one of two courses:


1) Adopt the hypoglycemic diet explained in this chapter and follow it faithfully for three weeks. You absolutely will be able to see your moods and energy gradually improving. With this approach you bypass the lab work, but accomplish the same goal.

2) For those who need a powerful push to make change happen, the reality of looking at your own five-hour glucose tolerance test is invaluable. You can see the actual roller coaster ups and downs you live with and you can take heart that your unstable moods are a product of your chemistry, not your personality... and that it is, of course, correctable!

The HRC Hypoglycemic Symptometer©

Instructions: Check off each symptom in one of the columns to indicate the degree of severity that applies to you. Zero means never, one means mild, two means moderate and three means severe. Add up the number of the checks in each column and multiply by the number printed at the top of each column. Total score equals the sum of all columns. (Scores over 35 are significant.)










1) Unstable moods,
frequent mood swings 

 2) Bad dreams- walk or
talk in sleep

3) Crying spells 

 4) Blurred vision

 5) Frequent thirst

 6) Headaches

 7) Forgetfulness

8) Muscle aches 

9) Binging on sweets 

10) Confusion 

 11) Nervous stomach

12) Poor sleep,
insomnia, etc 

 13) Nervous exhaustion,
excessive fatigue

14) Indecision 

15) Can't work
under pressure 

16) Craving for sweets 

 17) Depression

 18) Feelings of
suspicion, paranoia

19) Light headedness, Dizziness 

20) Anxiety 

21) Fearfulness 

22) Tremors, shakes 

 23) Night sweats

24) Heart palpitations 

25) Noticeable lift from one alcoholic drink 

26) Hunger after meals 

27) Antisocial feelings 

28) Irritability, sudden anger 

 29) Lack of energy

 30) Magnifies insignificant events

31) Poor memory 

 32) Inability to concentrate

33) Sleepy after meals orlate in the afternoon 

 34) Chronic worrier

 35) Difficulty awakening in the morning


Copyright©2001 Health Recovery Center, Inc. All Rights Reserved


The Lab Test

At Health Recovery Center, we have urged our clients to have the Glucose Tolerance Test because the actual lab evidence seems to propel clients into action better than if we force the diet on them with no scientific confirmation. However, many of the readers of my first book were unable, financially or geographically, to take advantage of lab work. They simply accepted the written screens and plunged on. If for any reason lab work is not available to you, I strongly urge you to be self-directed and do so too. It will result in the same solution.

You may find, in these times when HMOS frown on spending money for lab work, that your M.D. is unresponsive to your testing needs. The following national organizations make referrals of caring physicians in the United States and Canada:

  • American Holistic Medical Association (AHMA)
    4101 Boone Trail
    Raleigh, NC 27607
    (A list of AHMA physicians in your area will be mailed to you for a small donation.)
  • American College for Advancement in Medicine. (ACAM)
    23121 Verdugo Drive #204
    Box 3427
    Laguna Hills, CA 92654
    (A list of ACAM physicians in your area can be yours by sending a self addressed, stamped envelope.)

For a list of orthomolecular physicians in your area, contact the:

  • Journal of Orthomolecular Medicine
    16 Florence Avenue
    Toronto, Ontario M2N 1E9, Canada
    (This group supplies names of orthomolecular physicians in Canada & the United States.)

Glucose Tolerence Test Preparations

  • For 3 days before testing, eat your usual diet.
  • Avoid taking nutritional supplements for forty-eight hours before the test.
  • Don't eat or drink (except water) after 10:00 PM the night before the test.
  • Because cigarettes are cured with three different kinds of sugar, smoking will INVALIDATE test results. DO NOT SMOKE (or chew gum) before or during the test.
  • Be aware that the following conditions will influence your test results.

These conditions or medications INCREASE blood glucose levels:

Chlorpromazine, Diuretics, Epinephrine, General Anesthetics, Indomythacin, Marijuana, Nicotine Acid, ACTH, Adrenal Steroids, Androgens, Estrogens, Glucagon, Growth Hormone, Oral Contraceptives, Thyroid, Emotional Stress, Infection, Overfeeding, Pregnancy, Starvation followed by re-feeding, Aldosteronism, Anacidity, Arthritis, Gastrectomy, Hypertension, Jejunectomy, Liver Disease, Myocardial Infarction, Nephritis, Obesity, Pheochromocytoma, Advanced Age, Coffee, Prolonged inactivity, and Smoking.

These conditions or medications DECREASE blood glucose levels:

Aspirin, Barbiturates, Bishydroxycoumarin, Chloramphenicol, MAO Inhibitors, Oxyphenbutazone, Phenylbutazone, Phenyramidol, Probenecid, Propranolol HCl, (Propylthiouracil), Fever, Islet-cell tumors of the Pancreas, Addison's Disease, Strenuous physical exercise, Alcohol, Valium, Librium and other Benzodiazepams.

Bring Depression Free, Naturally with you so that you can use The Hypoglycemia Test Symptoms Chart (not shown here) to keep a record of any symptoms that occur during the test.

When the test is over, eat some fruit or drink orange juice to restore your blood sugar levels before you leave for home.

Glucose Patterns

The normal range of fasting blood sugar values (measuring only glucose and not saccharoids) is seventy to one hundred mg. Most fasting blood sugars are within the normal range, so a simple fasting test is useless.

The figure below depicts the shape of a normal Glucose Tolerance Test curve. You can plot your own test numbers on it.

Normal Glucose Tolerance Test curve

Other types of curves:

The solid red line is clearly in the diabetic range. To determine your risk level, add the first four figures:

  • Fasting _______
  • 1/2 hour_______
  • 1 hour________
  • 2 hour________

If the total is under five hundred, you are not diabetic. If they total over eight hundred, you are definitely diabetic. The group between five hundred and eight hundred typically have problems with a delay in their production of insulin and being overweight. Their glucose curves may best respond to a nutritional (diet) adjustment and weight loss.

The dark-blue stripped line is Pre-Diabetic. A sharp climb in blood sugar levels into the diabetic range the first hour followed by a release of a substantial amount of insulin that dramatically drives the elevated reading down into a hypoglycemic state before adrenalin stops the fall and saves the day.

The yellow spotted line is Reactive Hypoglycemia (up and down rapidly). A rapid rise in blood sugar within the first half an hour of the test followed by a flood of insulin that usually bottoms out the third hour and is often accompanied by anxiety, sweating, heart pounding at this point.

The purple broken line is the low flat curve; it shows very little rise of blood sugar, in response to glucose loading. Instead the levels seem to drift along in a flat pattern. This curve is characteristic of young people. It indicates exhaustion, poor absorption (of glucose) from the GI tract, possible thyroid, adrenal or pituitary/adrenal insufficiency, or automatic nervous system disturbances.

All of these patterns call for a major overhaul in your diet to normalize your glucose metabolism and banish your hypoglycemia symptoms.


How to Treat

There isn't a magic pill that cures hypoglycemia. The quickest and most effective treatment is by dietary changes. In the seventies when I began working with this population, there were two distinct camps of thinking about diet. The first was to feed all hypoglycemics a complex carbohydrate diet spacing "small" meals every three hours.

The second was to reduce all carbohydrates radically and replace them with proteins and fats. The odd thing was that each of these diets had their successes and failures. Of course there was little or no research then on determining levels of carbohydrate sensitivity, or eating a diet corresponding to your blood type characteristics and your rate of metabolizing foods. Today, we can zero in on all of these factors so that your food choices fit you like a glove (and keep you at your best weight.) Chapter 3 in Depression Free, Naturally will provide the clues you need to select your ideal diet.

Am I Really Carbohydrate Addicted?

These disbelievers are the same crowd who pack one hundred and fifty to two hundred pounds of refined sugars into their diet yearly. The fattening of America with this formula has now reached epic proportion.

According to recent government figures, weight gain in the United States population during the past twenty years has increased by thirty-one percent despite the food industry removing fat from almost everything on our shelves!

The percentage of FAT KIDS has doubled in the last decade!

The weight loss industry bilks thirty three billion dollars out of fat Americans yearly despite the dangerous rebound effect that sends scales even higher than before within two years.

A 1995 Harris Poll found seventy one percent of Americans over age twenty-four are overweight. Up from sixty-four percent in 1990, and from fifty eight-percent in 1983.
(Figures are based on the Metropolitan Life tables of recommended weight averages.)

Before the low fat diet craze started forty years ago, far less people were fat. What is creating such hunger in us? It is coming from trying to live mostly on carbohydrates! Unlike fats and protein that do not trigger insulin, carbohydrates always produce the release of that fat-storing hormone. Insulin fattens us up. It destroys our brains' fuel. It plays havoc with our energy and emotional stability. The more you look at the list of hypoglycemic symptoms you've identified, the angrier you should get that you've been led down the garden path by the food industry and by some "sacred cows" like the American Heart Institute, the AMA and National Institute of Health.


Just Give Me the Facts

Some of the most renowned scientists worldwide now agree that the hi-carbo/low fat concept is not only wrong but dangerous. Here is the short course:

In 1953 Dr. Ancel Keys, a leader in promulgating the mistaken belief about saturated fats proclaimed that all dietary fats raise serum cholesterol. Dr. Keys based his statement on the atherosclerosis seen in rabbits fed high cholesterol diets. He did not take into account that rabbits not only do not eat saturated fats naturally, but have no compensating feedback mechanisms that reduce their daily cholesterol production whenever dietary cholesterol is eaten.

Humans, however, automatically make from 10,000 mg to 14,000 mg of cholesterol daily. If dietary intake goes up, our livers make less and vice versa. Thus, limiting dietary cholesterol has been found to have only trivial effects. Many studies have proved that those who developed coronary heart disease were eating much more carbohydrates and little fat (cholesterol). Although Dr. Keys drew from the World Health Organization's report on estimated fat intake and incidences of death from coronary heart disease he only selected seven national reports that agreed with his theory, and omitted data from fifteen nations' reports that did not fit his preconceived notions. How's that for manipulating research to suit your theory?

In 1955 to 1960, the famous Framingham study investigated coronary heart disease (CHD) extensively. Their data shows no relationship between dietary fats, cholesterol, and coronary heart disease. There have now been thirty-three clinical trials on the effect of diet and/or drugs on coronary heart disease. "The evidence consistently says, "No - This is not a sound hypothesis."

In August 1991, Ancel Keys finally wrote in the New England Journal of Medicine "Dietary cholesterol has an important effect on the cholesterol level in the blood of chickens and rabbits, but many controlled experiments have shown that dietary cholesterol has only a limited effect in humans." (Emphasis mine.)

Dr. Keys has finally come full circle in acknowledging dietary cholesterol is insignificant. Unfortunately, this nation has now traded all kinds of fats for all kinds of sugar. I want you to see how critical it is that we undo this thinking.

In 1993 a group of world-renowned scientists collaborated to publish a book called Coronary Heart Disease, The Dietary Sense and Nonsense. They published the studies we never see. Their graphs show how the popular anti-cholesterol drugs increased death rates in six of eight randomized, blind studies, rather than saving lives. There is, as well, a sinister result to lowering the availability of fats in our brain. The brain's gray matter is predominantly composed of fats; it is sixty percent essential fatty acids. Cholesterol-lowering studies are showing us that deaths in general and in particular violent deaths are more frequent in the drug-taking group, even though the drugs reduce blood pressure and cholesterol. Journal of American Medicine, 1991

These findings are ominous! Cholesterol lowering drugs show repeated evidence of high toxicity and of lowering the essential fatty acid levels our brains depend on for stability. These drugs are accomplishing nothing life-saving. Most heart attack victims have normal or even low cholesterol. What fat-phobic Americans need to learn quickly is that the essential fats are vital to our health. Cholesterol is important to our nervous system, our endocrine system and to every cell in our bodies. Foods naturally high in fat are healthy to eat. The key word here is NATURAL. If man has tampered with these fats, they should be avoided at all costs because they have altered their nature. We call those trans-fatty acids and partially hydrogenated oils. Hydrogenation destroys the essential fatty acids, but the food giants use this process for longer shelf life. Trans-fatty acids deplete your real fatty acids, and they manage to get stuck in many parts of our bodies. They line our arteries, adrenals, liver, heart, spleen, and kidneys, where they damage these organs. Over 2/3 of the population die from degenerative diseases involving fats! If you read labels you will be surprised that almost every fat is "partially hydrogenized".

I encourage you to eat natural (good) fats, but avoid:

  • Margarine
  • vegetable oils
  • processed chesses, deep-fried foods
  • lard
  • Crisco
  • shortening
  • hot dogs, sausage
  • brats
  • pork rinds
  • bologna
  • peanut butter with hydrogenated fat
  • potato chips
  • mayonnaise
  • and bakery goods

The following you may eat freely:

  • almonds
  • avocados
  • macadamia nuts
  • olives
  • beef
  • brazil nuts
  • butter
  • hard cheese
  • feta cheese
  • cottage cheese
  • chicken
  • duck
  • eggs
  • filberts, goats milk
  • goose
  • hazelnuts
  • lamb
  • organ meats
  • peanut butter
  • roasted peanuts
  • pine nuts
  • pecans
  • pistachios
  • pumpkin seeds
  • rice germ
  • sesame seeds
  • sunflower seeds
  • walnuts
  • wheat germ
  • yogurt (whole milk)

Taken from, Eat Right To Live Long, Dr. Cass Ingram

Have you ever thought about fats as a source of energy? They are our most efficient source! Not only are fats easily absorbed, they contain twice the caloric energy of carbos and proteins. A real secret weapon in a hypoglycemic's diet is fat.

It is probably slowly dawning on you that the foods you've been avoiding are exactly what you need!

No More Hypoglycemic Symptoms

Life is always a tradeoff: giving up what you like for something you want even more. Ridding yourself of roller coaster emotions is accomplished by trading in the refined sugars and caffeine in your diet. This sacrifice will pay enormous dividends in mental stability and increased energy.

You'll find your new diet (with modifications to suit you to a tee) at the back of this section, (chapter)in Depression Free, Naturally. Before you get on the bandwagon, I want to make it as easy as possible to succeed. The biggest stumbling block for sugarholics has always been the intense and very real cravings for sweets. This fact can sabotage all your plans unless these cravings are laid to rest. The HYPOGLYCEMIA FORMULA developed and used at Health Recovery Center can do this for you.

Glutamine: This is a fabulous amino acid when it comes to blocking sugar cravings. I call it "God's gift to Hypoglycemics" because in emergencies it can be absorbed directly into the blood stream, bypassing your intestinal tract. Relief from cravings comes swiftly by opening a capsule and dissolving it in your mouth under your tongue (it tastes mildly sweet.) Inside your brain, glutamine converts to glutamic acid, the only other source of glucose available to the brain. So it becomes a great alternative source of brain fuel that will stop cravings set off by glucose levels that are dropping too low. (Alcoholics using glutamine this way can and do successfully stop cravings for alcohol, which speaks loudly to these cravings having a hypoglycemic basis.)

Niacin (B3): This vitamin is essential for the regulation of blood sugar and the production of energy. Because niacin seems to lift the entire glucose curve, it stems the fall into insulin shock. "Time released" niacin avoids the uncomfortable flushing effect that occurs when straight niacin is used. Niacin is safe to take without medical supervision. However high doses may affect a damaged liver, so if your lab test or medical history shows liver function abnormalities, do not use niacin without medical monitoring.

Chromium: This mineral is essential for sugar metabolism. It helps to stabilize the glucose tolerance curve for both hypoglycemics and diabetics by raising levels that are too low and lowering diabetic range levels. Eating refined sugars forces a twenty percent increase in the loss of chromium from your body, depleting the stores needed to control abnormal glucose fluctuations. It is important to take a well-absorbed type of chromium such as reacted chromium, not inorganic chromium salts.

Magnesium: A double blind study done with hypoglycemics proved that 600 mg daily of magnesium stabilized blood sugar and blocked the plunge into a hypoglycemic state in all persons receiving this daily dose.

Vitamin C: Vitamin C is magnificent against stress. The adrenal glands use large amounts for hormone production. Adrenal supplies of Vitamin C become severely depleted as a result of the overproduction of adrenalin needed to stop the disastrous drop in blood glucose. Adrenal exhaustion and ongoing anxiety develop as a result. We will talk about undoing this state in Section Five on Anxiety.

Pantothenic Acid (B5): This B vitamin is essential for restoring the adrenal gland hormones, always exhausted from coping with hypoglycemic ups and downs. Replacing lost pantothenic acid will help repair this damage and restore your natural buffer against stress.

To order the HRC Hypoglycemia Formula
(6 week supply includes schedule)

  • Chromium (Reacted)
  • Magnesium (Reacted)
  • Bio-Ester C
  • Bio-Niacin (No Flush)
  • Pantothenic Acid
  • Glutamine Powder

Why No Caffeine and Nicotine

I've rarely met a "practicing" hypoglycemic who doesn't cherish their pots of coffee. Younger people punctuate their day with Surge or Mountain Dew that combines a sugar blast with a caffeine fix. They have discovered that their blood sugar comes shooting up like a rocket, energizing them temporarily. Caffeine does this by stimulating your (overworked) adrenals to pump out adrenalin and release emergency sugar into your blood stream. Never mind that your real level of energy is nil Build a quick chemical bonfire and create the illusion you have go-power. Continually doing this to your adrenals is akin to beating a dying horse. Adrenalin circulating in your blood stream makes you irritable, anxious, shaky and restless. Your heart may pound and you may even have panic attacks. Eventually the surge of energy is reduced to temporarily alleviating your ongoing fatigue.

* * * * *

Neal, a young carpenter whom I saw last year, told me no one cared to date him for long because of his wild bursts of temper and mood swings. He was drinking a six-pack of Mountain Dew on the job every day, and needed a pot of coffee every morning "to get going." After I convinced Neal to give up his "fix" of caffeine and follow a sugar free diet, his disposition slowly mellowed and his tremors and snappishness disappeared. No longer "wired" he has finally been able to sustain a caring relationship, and his life has turned around.

If you are drinking several cups of coffee or caffeinated colas daily don't try to stop cold turkey, or you will go into withdrawal from this addictive drug. You will get a powerful headache and feel listless and jumpy for days. The better approach is to cut your intake down each day over a week's period. Trade caffeine for herbal teas or just drink sparkling water with lime or lemon. Your reward for dumping caffeine will be evident in your energy levels and reduced sugar cravings.

* * * * *

Nicotine: Your Other Drug Addiction

Since nicotine is cured with three kinds of sugars: corn, beet and cane, you can see the link between hypoglycemia and nicotine addiction. You can temporarily raise your blood sugar by lighting up a cigarette. Nicotine has many health hazards, but keeping you hypoglycemic by adding one more source of sugar to your long list, should be the final straw! You can kick this habit, and you will. But don't attempt it immediately. Once you are off refined sugars and caffeine you will be ready for that last step. In Chapter Nine of Depression Free, Naturally I'll give you our "Smokers Formula" to reduce your cigarette cravings and increase your brain's calming waves much like cigarettes do. By that time your immune system and general health will be high enough to confront cigarettes and WIN.

A Choice of Diets

Three factors will influence how you select your ideal diet:

  • Your fast or slow oxidation of foods
  • Your blood type (O, A, B, AB)
  • Your sensitivity to carbohydrates


Fast or Slow Oxidation

By oxidation I mean how fast or how slowly your body changes food to energy. Slow oxidizers live with thyroid and adrenal glands that are relatively under-active. Adrenal insufficiency creates poor production of gluco-cortical hormones. When more blood sugar is needed, this person can't secrete enough adrenal hormones to trigger a fast conversion of glucose from the liver's stored emergency sugar. Hypoglycemia results. The slow oxidizer also cannot transport enough glucose across the cell membrane because of too little sodium and potassium. And the actual burning of glucose within the cells is inefficient. It is not metabolized adequately due to low thyroid hormone activity and/or a lack of coenzymes.

The slow oxidizer often has chronic symptoms:

  • Fatigue
  • Constant craving for sweets
  • Depression
  • Mental confusion

Your oxidation rate slows down even more with a diet high in dairy and fat or low in protein. This person should choose a HIGH PROTEIN DIET with very little dairy and only very modest amounts of good fats. Needed supplementary nutrients are Vitamin A, C, E, B complex and manganese. These enhance adrenal function. Zinc is needed for protein metabolism. Potassium helps lower the high calcium levels, which improves thyroid function.

Fast oxidizers have low calcium and magnesium levels. Their high sodium to potassium ratio is linked with the alarm stage of stress, and produces rapid metabolism of foods, and overactive thyroid and adrenal glands. This adrenal activity produces a continual conversion of stored sugar to blood glucose and severely depletes glycogen reserves. Their hyperactive thyroids rapidly burn glucose and further deplete reserves. Under stress such people experience precipitous falls in blood sugar levels, and are called "reactive" hypoglycemics. Activities and foods that worsen their rapid oxidation state are:

  • Exercise
  • Overwork
  • Stress of all kind
  • Sweets
  • Caffeine
  • Alcohol

This group benefits from eating frequent, small meals consisting of high amounts of fats and proteins. Fat slows the excessive oxidation rate and does not trigger an insulin response. Restoring calcium, magnesium and zinc will also slow the oxidizing rate. Vitamin A, D, B2, B12, choline and inositol also slow an excessive rate of oxidation.

The Importance of Your Blood Type

Recently science has unlocked new chemistry clues from our blood types. Research by James D' Adamo and his son, Peter examines how different blood types relate to our chemistry, diet, and disease susceptibility. Once you know which blood group you are (O, A, B, or AB) you also know and can apply the same code to your skin cells, lung cells, and intestinal cells. In fact, ALL of your body cells are the same "type" as your blood. Dr. D'Adamo has identified cell-type "lectins" or markers that are unique to each person. These lectins (proteins) can be matched to similar food lectins that are compatible to you. The chemical reactions between your blood and the foods you eat can be healing or poisoning. Of course, many foods have a neutral effect. The trick is to adjust your diet to the inborn needs of your blood type to increase your health and correct your weight. The lectin activity of incompatible foods has the following effect according to Peter D' Adamo:

  • Your hormonal balance is upset, causing water retention and thyroid disorders.
  • Your production of insulin is compromised.
  • Your rate of your food-burning metabolism is slowed so you can't efficiently turn calories into energy.
  • Your digestive tract lining becomes inflamed.
  • Your digestive process is disrupted causing bloating.

I recommend his book Eat Right 4 Your Type (Putnam) for detailed information. Each type has its own good and bad foods. Here is a thumbnail sketch of each type:


Type O: (The first humans were Type O.)

This type thrives on high protein diets of fish and animal meats and poultry because they possess high levels of stomach acids. Our Type O ancestors had no exposure to dairy products or grains, including gluten (found in wheat, oats, rye, and barley) so lack these digestive enzymes. Overweight Type O's rapidly loose pounds by removing dairy from their diets. This blood type tends toward hypothyroidism because they produce too little iodine (low thyroid symptoms include, fatigue, weight gain, chilling easily, and retaining fluids.)

Type O's will want to utilize vigorous exercise to ward off fatigue and depression. An intense exercise program may be critical to maintaining their ideal weight and controlling stress. Their sluggish metabolisms respond well to taking high potency B Complex capsules daily. About forty-six percent of Americans have Type O blood.

Type A: (Second oldest blood type)

This type emerged as the earth's wild meat supply dwindled and agriculture first appeared. They have lower levels of hydrochloric acid and digestive enzymes, and find it hard to digest protein. Type A thrives on vegetables, eggs, fruits, nuts, and seeds. Type As do poorly on any form of wheat and certain seafood such as shrimp or lobster. Exercise requirements are much less strenuous than type O. Relaxation is an important need. Type A's are found in forty two percent of American Caucasians and twenty seven percent of black Americans.

Type B: (Less than 10,000 years old)

This type appeared after domestic grains were introduced into the human diet so they are well adjusted to high amounts of dairy, animal protein and grains. The first Type Bs were nomads from central Asia and eastern Europe, known for their longevity which they claimed was due to their devotion to yogurt. Greek goodies like olives, olive oil and feta cheeses are second nature for this ancestry. Pineapple is especially good to stop any bloating from their lack of digestive enzymes.

Type B ideally combines strenuous exercise with meditative exercises, i.e. yoga or Tai Chi. Only ten percent of Caucasian and twenty percent of black Americans are Type B.

Type AB: (The most recent type, within the last 1000 years.)

This type is the last population to evolve and is best adjusted to newer dietary food groups such as grains, dairy, vegetables and fruits. But digesting and metabolizing meats is a problem because of insufficient stomach acid. Thus most meats eaten by ABs tend to get stored as FAT. Another weight loss trigger for this group is avoiding wheat, which tends to make body muscles acidic. We burn up calories easier when muscle tissue is alkaline. (High alkaline fruit juices are cranberry, grape and cherry.)

AB types need sea salt to increase their sodium levels. Green tea is very beneficial as a daily beverage choice. Daily antioxidant use is important as this group has the highest susceptibility to cancer. Light exercise and increased relaxation suits this group best.

Am I Carbohydrate Addicted?

Has your daily diet been laced with refined sugars? Does just reading about parting with your daily colas, donuts, cookies, rolls, sugar-sweetened cereals, ice cream, candy bars, sweetened coffees and teas put a frown on your face? Then you likely are consuming enough sugar to guarantee heart disease, diabetes, cancer, obesity, and other degenerative diseases. Your thyroid and adrenal glands are busy overworking to deal with your continual sugar loading and will eventually burn out. You are in desperate need of a diet that tricks your body into feeling satisfied and full without all that sugar! The Carbohydrate Addiction Test will separate the sugarholics from the rest of the population and determine which diet is right for you. If you score high, you are a perfect candidate for Diet # 1, The Low Carbohydrate Diet.

The Carbohydrate Addiction Test
Copyright©2001 Health Recovery Center, Inc. All Rights Reserved

____ 1. When eating sweets, starches, or snack foods, is it hard to stop?

____ 2. At a restaurant, do you eat several rolls of bread before the meal is served?

____ 3. Do you ever hide food or eat food secretly?

____ 4. While eating carbohydrates, do you feel out of control?

____ 5. Does your diet consist mainly of breads, pastas, starchy vegetables, fast foods, and/or sweets?

____ 6. Do you binge on snack foods candy, or fast foods?

____ 7. Do you often feel hungry and unsatisfied after a meal no matter how much you eat?

____ 8. Does eating a sweet snack lift your spirits?

____ 9. Do you feel sleepy or groggy after a high carbohydrate meal? (i.e. breads, potatoes, pastas, desserts)

____ 10.Which would you prefer:



 _____ steak


 _____ salad


 _____ broccoli


 _____ strawberries


 _____ raw vegetables


 _____ raw nuts
 _____breaded fish


 _____ baked fish

____ 11. Do you get tired or hungry by mid or late afternoon?

____ 12. When dieting, is it easier for you to skip breakfast and avoid food for most of the day rather than to eat small diet meals?


*(For question 10, consider your response yes if you checked more items in the left handed column than in the right hand column.)

Score: Total the number of yes responses. Then determine which of the following categories you fit into:

  • 1-2 Doubtful Addiction
  • 3-5 Mild Addiction
  • 6-7 Moderate Addiction
  • 8-12 Severe Addiction

If you score over five, you are a candidate for the low carbohydrate diet. (Buy a carbohydrate counter booklet at the drug store)

The Low Carbohydrate Hypoglycemic Diet

The object of the low carbo diet is to reduce your intake of insulin-triggering carbohydrate foods. Without insulin to plunge your blood sugar into a hypoglycemic state your brain will stop signaling wildly to resupply its fuel (sugar). Once this happens, you will see your sugar cravings stop. This diet requires keeping track of how many grams of carbohydrate you eat. Usually seventy-five grams is adequate to control sugar cravings. You may be able to load up to one hundred grams, or if you are extremely carbohydrate sensitive, you may only get by with fifty grams a day of carbohydrates. Your body will decide for you.


HRC's Hypoglycemic Diet (Diet #1)
The Low Carbohydrate



  • Beef
  • Pork
  • Lamb
  • Chicken
  • Turkey
  • Duck
  • Goose
  • Pheasant
  • Shrimp
  • Clams
  • Oysters
  • Scallops
  • Lobster
  • Fish (all kinds)


  • All aged or fresh cheeses (goat or cow)
  • Butter
  • Yogurt (plain, non sweetened)
  • Kefir
  • Cottage Cheese (plain)
  • Half and Half cream
  • Sour cream
  • Eggs


  • Asparagus
  • Beans (wax or green)
  • Cabbage
  • Cauliflower
  • Brussels Sprouts
  • Soybeans (Tofu)
  • Spinach
  • Eggplant
  • Pea Pods
  • Broccoli
  • Squash (Zucchini or Summer)
  • Avocado
  • Tomato
  • Onions
  • Leeks
  • Scallions
  • Kohlrabi
  • Bean Sprouts
  • Turnips


  • Lettuce
  • Endive
  • Romaine
  • Bok Choy
  • Chives
  • Parsley
  • Cucumber
  • Jicama
  • Mushroom
  • Olives
  • Red and Green Peppers
  • Radish
  • Alfalfa Sprouts
  • All spices with no sugar
  • Bean sprouts


  • Wasa breads (flat breads) 5 grams of carbohydrates


  • Strawberries (1 cup) 10 grams
  • Raspberries (1 cup) 14 grams
  • Apricot (3) 12 grams
  • Grapefruit 10 grams
  • Grapes (green 10) 9 grams
  • Lemon 5 grams
  • Peach 10 grams
  • Pineapple 1 slice fresh 11 grams
  • Prunes 1 small 4 grams
  • Tangerine 9 grams
  • Orange (1 med) 15 grams
  • Honey Dew melon 12 grams
  • Kiwi fruit (1) 11 grams

Dilute all fruit juices to three parts spring water to one part juice.

  • Apricot
  • Carrot
  • Lime
  • Lemon
  • Orange
  • Pineapple
  • Herbal teas
  • Clear broth
  • V-8
  • Tomato juice
  • Seltzer water
  • Sparkling waters (flavored, no sugar added)
  • Club Sodas
  • Green Tea (mild)
  • Cream (but no milk. Cream has 0 carbos)


  • Stevia
  • Xylitol
  • Inositol Powder (do not exceed 5 Tsp daily)


  • Olive Oils
  • Raw Almonds
  • Brazil nuts
  • Filberts
  • Hazel nuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts
  • Sunflower seed
  • Pumpkin seeds


  • Vinaigrette (olive oil, egg yolks and vinegar)
  • Guacamole (avocado, lemon juice, onion)
  • Mayonnaise (no sugar) (flax seed oil, olive oil, egg and lemon juice.)
  • Salsa Sauce
  • Ranch (soybean oil, egg yolk, buttermilk
  • Blue cheese (soybean oil, egg yolks, vinegar, lemon juice)

WARNING: Avoid dressings containing any form of refined sugars and/or PARTIALLY HYDROGENATED oils meaning they have been altered for longer shelf life. Partially - hydrogenated oils are the BAD fats that are linked to coronary heart disease and cancer.



The following are usually laced with some form of sugar as a preservative.
Check the labels for exceptions.

  • Canned meats
  • All cold cuts
  • Hot dogs
  • Salami
  • Sausage with additives
  • Bacon
  • Deli meats


  • Potatoes, white
  • Potato chips
  • French fries
  • Sweet pickles
  • Sweet relish
  • Corn
  • Ketchup

Most are high in carbohydrates, must be avoided.
This means all:

  • Cereals
  • Pasta
  • Pizza
  • Crackers
  • Pretzels
  • Rolls
  • Rice cakes
  • Breads

I have given you the carbohydrate levels on fruits because they are so high that adding a little fruit will often destroy your otherwise successful low carbohydrate diet.

  • All dried fruits (example: raisins, figs,) and fruits canned in syrup.
  • Applesauce unsweetened 1 cup = (28 grams of carbohydrate)
  • Banana (1 = 27 grams carbohydrates)
  • Blueberries (1 cup = 209 grams of carbohydrates)
  • Cantaloupe (1/2 = 22 grams of carbohydrates)
  • Cherries (1 cup = 24 grams carbohydrates)
  • Pear (1 = 21 grams carbohydrates)
  • Watermelon (4x8 = 35 grams carbohydrates)

Includes other forms of sugar: (Dextrose fructose, glucose, hexitol, lactose, maltose, mannitol, sorbitol, sucrose)

  • Artificial sweeteners including aspartame
  • Candy
  • Carmel
  • Chewing gum
  • Honey
  • Jam and jelly
  • Malt
  • Marmalade
  • Molasses
  • Sugar (refined, corn, beet, cane)
  • Maple syrup


  • Colas, alcoholic beverages
  • Cocoa
  • Coffee
  • Ovaltine
  • Soft drinks
  • Teas (except mild Green tea.)
  • Milk (skim, 2% or whole)


Suggested Daily Menus:


  • grapefruit, cheese egg omelet and a cup of green tea


  • Scrambled Tofu with onion and green pepper, a handful of raw almonds or other unroasted nuts, sparkling water with fresh lemon squeeze or diluted with 1/3 fruit juice.


  • Scrambled eggs and turkey breakfast sausage, 2 apricots, a cup of green tea or glass of V-8 (Sugar free, nitrate free sausage sold at whole food stores or co-ops)


  • Chef's salad with 3 tomatoes, cooked turkey, chicken strips, feta cheese, a cup of vegetable beef soup and a cup of green tea.


  • Hamburger patty with tossed salad with mushrooms, tomatoes, peppers, and sprouts. Sparkling water with a lime twist.Or
  • Tuna or chicken salad on an avocado half. Piece of buttered Wasa bread.


  • A Shrimp or seafood salad with hard-boiled eggs. Green tea or sparkling water as a beverage.


  • Broiled - Norwegian salmon, buttered broccoli, tossed greens, tomato and cucumber salad, _ cup fresh strawberries with cream. Sparkling water or V-8 juice.


  • Meatloaf (hamburger, onion, mushrooms and tomato paste.) Asparagus or any acceptable vegetables, 1 slice of buttered Wasa bread, 8 green grapes, a chunk of hard cheese, and a glass of sparkling water,


  • Roasted beef or roasted chicken, steamed cauliflower or other acceptable vegetable, carrots and cabbage salad with fresh onion, one peach and an acceptable beverage.


  • A piece of hard cheese
  • One Wasa bread with butter or peanut butter
  • Raw nuts, (unroasted)
  • V-8 juice.

Hypoglycemic Diet (Diet #2)
Moderate Carbohydrate Diet

This diet allows a higher complex carbohydrate intake that better suits the fast-oxidizer and blood types A, B, and AB. Most importantly it is designed for those who are not presently trapped in their addiction to simple and refined sugars and white flours.

If you are hopelessly hooked on sugar right now, do not attempt to get free with Diet # 2. Stay with Diet # 1 for one to three months until your cravings are a thing of the past. Then, as your chemistry is better fit for more carbohydrates (based on blood type and oxidation type) you can make the switch to the Type II diet that follows after that time.


HRC's Hypoglycemic Diet (Diet #2)
Moderate Carbohydrate Diet



  • Apricot juice
  • Carrot juice
  • Clear broth
  • Grapefruit juice
  • Herb teas
  • Lemon juice
  • Limejuice
  • Loganberry juice
  • Milk
  • Orange juice
  • Pineapple juice
  • Raspberry juice
  • Sauerkraut juice
  • Tangerine juice
  • Tomato juice
  • V-8 juice
  • Vegetable juice
  • Dilute all fruit juices 2:1 with spring water


Cream cheese and cottage cheese have roughly one-half the protein value of most other cheeses. Do not use processed cheese, cheese spreads, or squeeze-bottle cheese. Cheese does have high fat and sodium content.


Fats are essential for steroid production, and the fats in butter, cream, milk (if tolerated), and salad oil contribute to a well-balanced diet, as do fats present in other natural foods.


  • Apples
  • Apricots
  • Avocado
  • Blueberries
  • Cantaloupe
  • Casaba melon
  • Cherries
  • Coconut (fresh)
  • Fruit salad (without grapes)
  • Grapefruit
  • Grapes (eat sparingly, high in fructose)
  • Honeydew melon
  • Lemon
  • Lime
  • Muskmelon
  • Oranges
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Raspberries
  • Rhubarb (no sugar added)
  • Strawberries
  • Tangerines

Although bananas contain 23 percent fructose carbohydrates, one banana a day is permitted because of its high potassium content.


  • Almonds
  • Brazil nuts
  • Peanuts
  • Pecans
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

These are good sources of protein. Use raw nuts and seeds only. The roasting process changes the fat content of nuts and seeds to form free radicals, which are potential carcinogens, so avoid roasted products.


  • Chicken and other fowl
  • Eggs
  • Fish
  • Meat
  • Shellfish
  • Tofu (soy)


Allowed in moderate amounts. Consider Morton's Lite Salt, which is half potassium, half sodium and will cut your sodium intake by 50 percent.


  • Alfalfa
  • Bean


  • Artichokes (globe or French)
  • Asparagus
  • Beans (green or wax)
  • Beets
  • Broccoli
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumbers
  • Lettuce
  • Mushrooms
  • Olives
  • Onions (green or raw)
  • Parsley
  • Peppers
  • Pickles (dill or sour)
  • Pimentos
  • Peas (green or edible pod)
  • Potatoes
  • Radishes
  • Rutabaga
  • Sauerkraut
  • Soybeans
  • Spinach
  • Squash (hubbard or winter)
  • Tomatoes
  • Water chestnuts
  • Zucchini


  • Barley
  • Buckwheat
  • Millet
  • Oatmeal
  • Rice (brown or wild)
  • Whole wheat



  • Alcoholic beverages
  • Caffeinated beverages
  • Cocoa
  • Coffee
  • Cola
  • Decaffeinated beverages
  • Diet soft drinks
  • Ovaltine
  • Soft drinks
  • Strong tea


  • Cake
  • Chocolate
  • Cookies
  • Custard
  • Dessert topping
  • Ice Cream
  • Jell-O
  • Pastry
  • Pie
  • Puddings


  • Dried fruits (raisins, dates, etc)
  • Fruits canned in syrup


(Avoid enriched white flours in any form. Use whole-grain flours.)

  • "Enriched" white flours:
  • Breads
  • Cereal (dry)
  • Crackers (white)
  • Grits
  • Pancakes (from white flour)
  • Pizza
  • Pretzels
  • Rolls
  • Waffles

(These are usually packed with some form of sugar as a preservative. Check labels for exceptions.)

  • Canned meats
  • Cold cuts
  • Hot dogs
  • Salami
  • Sausages
  • Bacon


  • Macaroni
  • Noodles
  • Spaghetti
  • (Unless made with whole grains)

Other forms of sugar: dextrose, fructose, glucose, hexitol, lactose, maltose, mannitol, sorbitol, sucrose

  • Artificial sweeteners
  • Candy
  • Caramel
  • Chewing gum
  • Honey
  • Jam
  • Jelly
  • Malt
  • Marmalade
  • Molasses
  • Sugar
  • Syrup


  • Potato chips or fries
  • Rice (white)
  • Pickles (sweet)
  • Relishes (sweet)


Suggested Daily Menus


  • Two eggs or yogurt, one slice protein bread or 1/4 cup oatmeal, millet, buckwheat, or whole-wheat cereal, one glass of milk or other acceptable beverage


  • One pat butter, one slice natural cheese, or fresh fruit in season (one piece or small bowl), handful of raw nuts: almonds, sesames seeds, or pumpkin seeds, one cup of yogurt, tomato or V-8 juice (8-12 oz).


  • One cup cooked cereal: millet, buckwheat, whole wheat, or oats, one pat of sweet butter

On this diet, your carbohydrate breakfast will trigger insulin , lowering your blood sugar. this snack will resupply your brain fuel, glucose .)

  • Five to ten raw almonds or other raw, unroasted nuts, one piece of fresh fruit: pear, pineapples, papaya, melon, or a bowl of cherries, one slice of cheddar or other natural cheese


  • 1/2 Large or 1 small avocado


  • Tomato or V-8 juice 8-12 oz.


  • Orange juice or grapefruit juice (diluted 2:1 with spring water)



  • Once slice whole-grain bread with one butter pat, one slice natural cheese, one cup of green tea, beans and brown rice with fresh tomato, onion, garlic


  • One cup drained, canned salmon, tuna, or sardines, small vegetable salad; sparkling water


  • Hamburger patty with melted cheese, tossed salad with natural dressing or avocado, sautéed mushrooms with butter, one cup of green tea or fruit juice, fresh peach
  • Fresh peach


  • Bowl of freshly prepared vegetable, mushroom, pea, or lentil soup; sparkling water


  • Any other cooked or steamed vegetable dish such as green beans, carrots, broccoli, cauliflower, zucchini), one cup of herbal tea


  • Any breakfast choice

Same as midmorning snack


  • Broiled chicken (remove skin)
  • 1/2 baked potato, green or waxed beans, one slice whole-grain bread (with one to two pats butter), Mixed raw vegetables, strawberries, herbal tea

Same as midmorning snack

Shoppping Tips For Everyone

  • Choose foods that are as close to their natural state as possible: fresh vegetables and fruits; fresh meats, fish, chicken, and eggs; raw nuts and seeds; and fresh salad greens.
  • Avoid canned, processed, dyed, chemically flavored, frozen, additive-laden foods.
  • If you can't find millet bread or brown rice bread at your supermarket, try a food cooperative. Some health-food stores also carry these whole-grain substitutes for wheat bread. Before you buy rye or oat bread, read the label. Wheat is usually the first ingredient listed.
  • Don't buy roasted nuts. The process of high-heat roasting causes undesirable changes in the natural oils the nuts contain. In the body, this altered oil can promote formation of free radicals, dangerously unstable molecules capable of damaging healthy tissue and promoting the development of cancer. Choose only raw nuts and seeds.
  • Pass up luncheon meats (spam, bacon, ham, bologna). They are loaded with refined sugars and cancer-causing nitrates.
  • You can find fruit-sweetened jams at a food co-op or health food store.
  • Drink flavored sparkling water (read the label to confirm that it is sugar free).
  • Cut your salt intake by using lite salt, which is half potassium (needed for cellular energy) and half sodium.


Meal Preparation Tips

  • Peel fruits and vegetables or remove outer layers to avoid pesticide residues.
  • Steam your vegetables (if you cook them in water, you will lose much of their vitamin and mineral content). You can get a steamer that fits inside any pot in most house wares departments. Cook vegetables until they are almost tender, not soggy.
  • Raw vegetables are your best choice; they also make excellent snacks.
  • Use fruit juice on cereal if you don't have soy, rice, or goat's milk. (The ban on cow's milk is only a temporary measure until you have had your allergy test.)
  • Keep a lot of assorted nuts, sunflower seeds, apples, oranges, carrot sticks, celery, and other raw vegetables on hand for snacking.

How Much Time Before I Feel Good?

At Health Recovery Center, we see client progress as having three stages:


Stage 1. Withdrawal from refined sugars. "I'm so wiped out and tired all the time," You are getting a look at your REAL energy levels without artificial stimulants. This usually lasts one week to ten days.

Stage 2. Improvement noticeable but NOT CONSISTENT. You will experience periods during the third and fourth weeks when many days are greatly improved but your newfound energy and stability are not consistent.

Stage 3. Improvement is marked; stability and mental clarity are ongoing. "My energy is fabulous. I've turned into a health nut, but it's worth it." It is common to have this happen by or after the fourth week on the diet.


It's Your Choice

One last word about diets and food. It takes a little reprogramming to select what goes in your mouth for its ultimate value rather than the sixty-second taste it has. You can build vitality; energy, mental clarity, top-notch health or you can choose the short-lived sweet tastes of sugars.

The only way to fight your cravings for refined sugars is not to eat ANY at all. Even a little turns on intense thoughts of more, more, more that last all day and you see yourself trading your mental equilibrium and competitive edge for colas, cookies, candy and ice cream.

Now this nonsense is over. Now with every passing day you will be growing more stable and healthy. You are about to discover many other ways to perk up besides caffeine and refined sugars. There are so many remarkable substances that you can put in your mouth to make yourself feel better. So many amazing chemicals from our own "natural pharmacy" that can create and keep the balance you seek. The next section tells you all about them and what they can do for you.


 Additional information on pre-screen tests, formulas, schedules, and optimal doses to achieve biochemical restoration/repair can be found in the book Depression Free, Naturally

 Information on this website is reprinted from the book, Depression Free, Naturally by Joan Mathews Larson, Ph.D. (ISBN 0-345-43517-6) Copyright ©2001. All rights reserved. This information may not be reproduced without permission from Ballantine Publishing Group, a division of Random House Inc. & Joan Mathews Larson, Ph.D.

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