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95-5 Wellness Solution Diet: Reverses Your Prediabetes

When you find out you have Prediabetes or Insulin Resistance, the first step to recovery is taking a long hard look at your diet and what you should be eating. There's only one problem though…the Internet (and bookstores) are full of diets that are popular but have little or no science behind them.

At Power In The Group we looked at the science of what works and what doesn't, THEN we developed the 95-5 Wellness Solution. We found out that if you want to reverse your Prediabetes you have eat more plants! Does that mean you have to become a vegetarian? No! Read on and I'll tell you what you have to do!


The 95-5 Wellness Solution: Everything You Need to Know

It’s a travesty and a shame that so many Americans are sick.

  • Type 2 Diabetes
  • Heart Disease
  • Stroke
  • Alzheimer's 

Everyone knows someone who’s affected --- parents, brothers, sisters, co-workers, neighbors, movie stars, politicians…even kids.

But the good news for all you women out there is this:

If you keep reading, I'll give you 2 secrets that will help you regain health if you're already sick... or stay healthy if you've managed to avoid getting sick already.

Secret #1: Most of this chronic disease stuff is totally unnecessary.

Secret #2: You have the power to stop disease from ravaging your body because you have the power to change what you eat.

Does what you eat really make that big a difference?

Yes! And far more than you know.

Ready to start finding out about it?

All you have to do is 3 things:

1. Look around you at all the sick people (some of whom you love dearly)

2. Say “No more!” and “Not me!”

3. Decide today is the day to make a change

We’ve Made It Easy For You

I already know what you’re thinking...

  • What do I do?
  • What do I eat?
  • How does it work?

Don’t worry.

We’ve bundled up all the answers in our 95-5 Wellness Solution - you can download it here!

It’s simple.

It’s easy.

And it’s our gift to you – totally 100% FREE. You don’t have to buy a thing to get this working for you today.

CLICK HERE to get your FREE copy of the Diet That Reverses Prediabetes!

Let’s Get You Up To Speed...Quickly

The quickest way to get you to be a 95-5’er is with these 9 easy-to-understand FAQs.

You’ll find out what kinds of things to eat, if you’ll lose weight, what do with sugar, and a whole lot more.

You can download a mobile friendly, printable PDF summary of the 95-5 Wellness Solution here.

FAQ #1: What Is the 95-5 Wellness Solution?

The 95-5 is a way of eating that promotes healthy habits, attitudes and beliefs about food.

With the 95-5 we focus on eating primarily high fiber plant-based whole foods and a minimal portion of farm-raised meat.

We also focus on choosing 100% plant-based meals whenever we can.

Our healthy 95-5 food culture helps women regain and nourish their health – for life.

The 95-5 is NOT:

  • A temporary diet
  • A quickie weight loss plan
  • A quick fix to your health problems
  • A fad diet
  • A 100% plant-based diet (unless you want it to be!)

FAQ #2: What are Whole Foods from Plants?

It’s simple.

Whole foods from plants are real foods, like they came from the ground, the garden, the field or farm.

If it needs a label to explain what’s in the package, it’s probably not a whole food.

You’ll find whole foods in the produce section or bulk section of your supermarket.

If whole food is packaged, it only has one ingredient.

For example: brown rice in a bag is a whole food. Boxed cereal is NOT a whole food.

What You Need to Start Eating

Here are some examples of plant-based whole foods you need to start eating if you want to get out of (or stay out of) the sick woman category:

  • Fruit – Eat as much as you want of whole fruits WITH MEALS. Buy, wash, cut and enjoy.
  • Greens – Fresh, green and leafy. Eat as much as you can.
  • Vegetables – Eat as much as you want of fresh, raw or cooked veggies.
  • Roots and Tubers – Sweet potatoes, yams, turnips, sunchokes or celery root. Full of fiber and guaranteed to fill you up.
  • Squash – Butternut, acorn, pumpkin and all other hard squashes are packed full of vitamins and fiber.
  • Whole grains – Don’t be fooled. Whole grains are just that – the WHOLE GRAIN. Anything else is refined, so you want to avoid it! 

Did I mention that our 95-5 Wellness Solution has tons of recipes in it? It does! (ok, back to our list of stuff to eat...)

  • Whole seeds – Hemp, chia seeds, sesame, sunflower or pumpkin
  • Whole nuts – Almonds, walnuts, hazel nuts or cashews. (Did you know cashews make the most divine cream sauce? Bring on the lentil pasta!)
  • Beans – Beans are your best friend when you want better blood sugar control. Why? Because beans slow down your digestion and make you feel full!
  • Lentils – Similar to beans, just smaller. Full of fiber and great for blood sugar control. You can even buy high-fiber lentil pasta!
  • Healthy fats – Only cook with healthy fats like olive oil or avocado oil. 

Replace what you're eating now with whole foods like the ones listed above, and your body (and family) will love you for it!

You'll also feel way better than you have in years. Try it and see.

FAQ #3: What Does 5% Meat Look Like?

We tell our ladies to think of the 95-5 as…

a realistic way of eating a mostly-vegetarian diet in a meat-eating culture.

The good news is you AREN’T cheating on the 95-5 if you eat some meat.

Want to eat a little meat? No problem.

Just keep it to a minimum of 3 ounces per day (or the size of a deck of cards). Once a day is enough! 

That means the amount of meat you’d eat in an entire week would fit on one plate (see the example below).

Like I said, a little meat is fine...

...but try to replace some of the meat you eat with beans, lentils and other plant-based proteins.

Why? Because beans, lentils and other plant-based proteins promote stable blood sugar control and help you get control of your weight!

What does the 5% stand for?

You eat 21 meals a week….if one of those 21 plates is for meat, that’s about 5% of your total weekly meals.

FAQ #4: Can I Eat Sugar with The 95-5?

Table sugar is very refined, so you should avoid it. Period.

High fructose corn syrup (HFCS) is extremely refined and NOT natural. Please NEVER eat or drink anything with HFCS in it!

Even with those 2 sugar bad-boys out of the way, if you're trying to reverse Prediabetes, lose weight, or get back to health, you must eat very little sugar until your blood sugar is under control or you've lost the weight you want.

Here are your 95-5 Sugar Goals:

2 teaspoons MAXIMUM per day of natural unrefined sugar like raw honey or unrefined coconut sugar or molasses or maple syrup.

Only have natural unrefined sugar when mixed with other whole foods like in home baking or cooking.

FAQ #5: Do I Have To Count Calories with the 95-5?

NO! Calorie counting is not sustainable. And you need a new way of eating that's sustainable.

Besides, calorie counting is really ONLY necessary if you eat processed food.

Calorie counting takes all of the joy out of eating and turns mealtime into a math lesson (or worse, a guilt trip).

For millions of years, humans ate without the aid of a calculator, a scale or an app.

And you can to...if you eat real food, that is.

Don’t worry. You won’t overeat. Why? Because whole foods fill you up, so you naturally stop eating.

How's that for easy!

(If you really think you must count carbs or calories, read this for direction on how to do it in a healthy way.)

FAQ #6: Can I Eat Dairy On the 95-5?

It’s not natural to consume the milk from other species of animals.

For example, take cows.

Cows produce milk that's naturally filled with tons of GROWTH HORMONES intended to make a baby calf grow as big as 1800 pounds and ready to mate...at only 9 months! What do you think that does to a human???? (Things that are not good!)

These growth hormones are not meant for you!!

But isn't milk supposed to be one of the healthiest things out there?

Dairy consumption has been associated with Type 1 Diabetes, obesity, breast cancer, prostate cancer, ovarian cancer, hip fractures, heart disease and food allergies.

But isn't milk an excellent source of calcium?

Actually, the countries that consume the most milk have the highest rates of osteoporosis and hip fractures.

Don't worry about getting enough calcium. You’ll get plenty from leafy greens, seeds and nuts when you're a 95-5er.

Bottom line: adult women don’t need to drink milk or eat dairy products.

You can learn more about Dairy here: Prediabetes and Dairy

FAQ #7: Can I Eat Eggs On the 95-5?

YES! Eggs are the easiest animal protein to digest, and are a better choice than meat.

Better yet, you don’t have to include your eggs in the 5% meat portion of the 95-5 Wellness Solution.

If you like eggs, eat eggs. If you don’t like eggs, don’t eat them.

FAQ #8: Is the 95-5 a Temporary Diet?

No. The 95-5 is a way you eat to regain your health and keep yourself healthy.

You should eat this way for the rest of your life if you want to avoid lifestyle diseases like Type 2 Diabetes., Heart Disease or Stoke.

FAQ #9: Will I Lose Weight If I Eat The 95-5?

Yes. Your body will easily find its natural weight if you eat real food.

The 95-5 is designed to promote health, which includes having a normal BMI (body mass index).

If you need to lose weight, you will. If you don’t, you won’t.


And That’s All There Is To It

It’s pretty simple, really. Eat whole foods from plants, and eat minimal meat.

So how do you transition from what you eat now to the 95-5 Wellness Solution?

Decide you’ll do this one meal at a time.

Don’t fret!

With practice, the 95-5 Wellness Solution will soon become second nature for you...just like it did for me.

For now, just concentrate on mastering a great 95-5 breakfast.

You'll find everything you need to know in the 95-5 Wellness Solution download here.

Lot of love,


Joan Pasay, Nutritional Therapist -- Helping women avoid diabetes

Nutrition and Lifestyle Therapist and Healthy U Group leader

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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