Owner: DIABETIC MEAL PLANNING URL:http://diabeticmealplanning.blogspot.com Join Date: Sun, 04 Mar 2007 11:10:37 -0600 Rating:0 Site Description: Fast, easy and delicious meals that control blood sugar and help you lose weight. Site statistics:Click here
CARB PLANNING FOR DIABETICS BY BODY WEIGHT 2007-04-10 15:57:00 All carbohydrates (either from sugar or starch) will raise blood sugar to a similar degree. In general, one gram of carbohydrates raises blood sugar by 3 points in people who weigh 200 pounds, 4 points for weights of 150 pounds, and 5 points for 100 pounds.Of course, adding chia for fiber and eating low on the glycemic index will moderate this blood sugar rise. But the formula can be used for a thumbnail approximation of how many carbs to eat at a time if you are diabetic.For example, Sue weighs 200 pounds, and starts eating when her blood glucose falls to 110. She must limit her carb intake to 20 carb grams if she wants to keep her post prandial glucose below 180. (20 times 3 = 60 points post prandial rise in blood sugar from 20 carbs)If Sue's goal is to eat 100 grams of protein and carbs, then she must eat 5 times per day in order to keep her blood sugar under control.Martha
CHIA SEED 2007-04-10 12:10:00 An old superfood of the Aztecs is a new superfood for diabetics! Chia seed is the stuff made famous by Chia Pets. But you don't need to sprout it to get the benefit to blood sugar.Just stir chia seed into your protein drinks, or soups, or protein cereals, or salad, or any dish! The little seeds plump up and give you MARVELOUS doses of Omega 3 oils, fiber, and protein. The soluble fiber in chia seed slows down the entry of carbs into your bloodstream, so it makes the glycemic index lower, of anything you eat, And since we are balancing protein and carbs to do that anyway, we can count on chia to make our blood sugar even lower!The other nice part of chia is that it makes life in the bathroom a bunch easier!It increases stamina, and provides lots of good minerals, too.All this on 4 protein grams, 12 carb grams (11 soluble fiber grams) and 9 fat grams per ounce.Can't beat it! I stir one tablespoon into my food and drink, for a total of 4 times per day.
ARE YOU HUNGRY AND TIRED ALL THE TIME? 2007-04-15 18:19:00 When I weighed 283 pounds, I was hungry all the time and tired all the time. I had not yet learned that CARBS make you HUNGRY and TIRED. It is the insulin response to carbs that makes you hungry, and it is insulin resistance that makes you tired. Both problems can be solved by balancing protein and carbs. No more hunger, energy shooting up day by day. What a turnaround.Here is a thumbnail target for women:5'7" and under = 25gm fat 90 gm protein, 90 carb gram daily5'7" and over = 25gm fat, 100gm protein, 100gm carb dailyand for men:5'7" and under 30gm fat, 100gm protein, 100gm carb daily5'7" and over 30 gm fat, 125gm protein, 125gm carb dailyBE SURE TO ADD A PROTEIN BAR TO THESE TARGETS IF YOU EXERCISE 30 MINUTES.Remember, mildly hungry, not starving. If you are starving, you are losing muscle. That means you are slowing your metabolism.Viola! Hunger and tiredness disappear the 2nd day of this! YAY!!!!!
BALANCED PROTEIN AND CARB AT RESTAURANTS 2007-04-15 17:37:00 It can be done! It is possible to hit your fat, carb and protein targets when you eat meals at restaurants, or at someone else's house.Make a fist - (no, I don't mean kill someone at take their food) and visualize half your fist in lean protein, half in good carbs. Then add all the salad you want, just use the light dressing.The problem is that they will (no doubt) bring you 4 or 5 fistfuls. You know what to do - take the extra home and have another 2 meals.Remember, we are talking just in time food here. Do you want your belly to look like a fist or a loaded plate?My blood sugar gave me the answer. Your answer is your own. Mine is to have several meals from what other people call the "average American diet."
CREAM CHEESE SQUARES 2007-04-15 17:23:00 This is shortbread with jam topping and it is OUTRAGEOUS. The coconut flour is what makes the fiber high and the carbs low. Protein comes from the cream cheese. It only takes a minute to whip up, and it is a diabetic's dream come true.CREAM CHEESE SQUARES - 6 servings8 oz fat free cream cheese1/8 tsp sea salt1/3 cup Splenda1/2 cup coconut flour4 tbs sugar free fruit preserves or jamBlend together cream cheese, salt, and Splenda. Add coconut flour and mix thoroughly. Layer batter on the bottom of a greased 8" by 8" pan. Bake at 375F for 18 minutes. Spread 2 tsp preserves on each of six pieces and cut unto bars.Fat 3gm carbs 15gm Fiber 7gm Protein 8g calories 116
OATMEAL WONDER COOKIES 2007-04-14 14:46:00 Being diabetic means tossing out the packaged cookies that are not protein loaded. So, I had to come up with a recipe for Oatmeal Raisin cookies that are balanced protein and carb. They have 10 gm fat per cookie, but that is fine, because the fat comes from coconut flour and nuts and eggs. These are all natural fats, not transfats, and help make cell walls permeable again for insulin and glucose to get inside cells. They taste great, too! OATMEAL WONDER COOKIES - makes 18 cookies3 pkg Protein Oatmeal, Apples 'N Cinnamon2/3 cup coconut flour1/2 cup splenda2 tbs chia seed2 tbs baking powder1/2 cup vegetable oil4 eggs1/2 cup raisins1/2 cup walnutsMix all dry ingredients. Mix oil and eggs, add to dry mixture. Add raisins and walnuts.Spray a cookie sheet with pan spray. Drop by teaspoon onto cookie sheet and bake at 350F for 20 minutes, or until brown.FAT 10 gm Carbs 9 gm, Fiber 5gm, Protein 5 gm Calories 148
LIPOIC ACID MAY HELP YOU LOSE WEIGHT 2007-04-20 14:15:00 Each time I eat, I take 600mg of alpha lipoic acid. This is good for 30 points postprandial on my blood sugar readings. Alpha lipoic acid is an enzyme that is created in the body, but a 1500mg and above, it has great blood sugar lowering properties. It came to us from the anti-aging movement, and there are lots of good reasons to take alpha lipoic acid - it also protects against the amyloid plaque diseases of the brain such as Parkinson's and Alzheimers.Make sure you have a source of biotin in your diet, as alpha lipoic acid creates a biotin deficiency. But alpha lipoic acid has been in use in Germany for some 50 years to protect diabetics from neuropathy. This is simply a great supplement for diabetics.Read more about alpha lipoic acid here:http://www.life-enhancement.com/article_template.asp?id=984Be sure to work with your doctor to turn down your diabetic medications. Alpha lipoic acid works very fast, so you will need to reduce your medications immediately.
A FAVORITE LUNCH 2007-04-22 22:03:00 Well, this one is a great easy lunch with familiar materials. Tuna Salad on a low carb tortilla, and sugar free tapioca pudding for dessert.TUNA SALAD1 can light tuna in water, drained2 eggs1 tbs sweet pickle1 tbs chopped onion2 tbs light mayonnaiseMix all ingredients.Measure 3 oz of tuna salad, and spread on low-carb tortilla.Add tomato, lettuce, green peppers, olives as desired.Fat 4gm, Carbs 4gm, Protein 18gmFor dessert, nothing beats sugar free tapioca pudding, available in the refrigerated pudding section at Walmart. Each pudding is 11 grams carbs, minus 4gm fiber. This makes the grams of protein and carbs approximately equal for the meal.Easy, fast, and tastes great!
STEVIA LEMONADE 2007-05-03 01:32:00 This is a great drink, it not only keeps hydration up, but it is delicious and it alkalinizes your body. This helps the cell membranes, a very important area for diabetics, who need easy cell permeability.Just squeeze a FRESH lemon into pure water, add one packet Stevia Balance, by NOW foods, and add ice. Enjoy!Calories 40, Carbs 10gm
BLAMED BUT NOT TRAINED 2007-05-14 11:45:00 We see so many people with weight problems, and the usual attitude is that they are at fault for their weight. But how can someone be at fault for not knowing that carbs make you hungry, that protein satiates hunger, and that they must be eaten in equal quantities?After all, the entire food industry is based on profit from fat and carbs, with very little protein. Doctors are quick to tell people to eat less and exercise more, which only produces muscle loss and slows metabolism further. And everywhere you look, diets are based on removing a needed nutrient, either fat or carbs, with no understanding at all of how that effects muscle loss.I call the condition of obese people BEING BLAMED BUT NOT TRAINED. Not fair at all.The solution is to cut calories, for most women down to about 1000 calories per day, and to make sure every food nutrient is available within that 1000 calories. So, for most women, just get your 25gm fat, 100gm protein, and 100 carb grams, take a great multivitamin, and
TODAY'S MEAL PLAN 2007-05-14 01:46:00 COMPUTED WITH CALORIE KING DIET DIARY AVAILABLE AT CALORIEKING.COM6:00AM Protein Cocoa Fat 1gm Carbs 5gm Protein 15gm Calories 809:00AM Reese's Shake Fat 7gm Carbs 14gm Protein 30gm Calories 19912:00AM 1 oz cheddar cheese Fat 9gm Carbs 0gm Protein 7gm calories 114Mission Carb Balance Tortilla Fat 2gm Carbs 7gm Protein 5gm Calories 1101 cup protein corn chowder Fat 1gm Carbs 18gm Protein 15 Calories 1203:00PM Protein Bar Fat 5gm Carbs 15gm Protein 15gm Calories 1506:00PM 4 oz scallops Fat 1gm Carbs 3gm Protein 19gm Calories 110small sweet potato Fat 0gm Carbs 18gm Protein 1gm Calories 81side salad1/2 cup fruit salad Fat 0gm Carbs 7gm Protein 1 gm Calories 32TOTALS: FAT 30GM CARBS 97GM PROTEIN 114GM CALORIES 1043
CHEESECAKE AND STRAWBERRIES 2007-05-16 02:39:00 CHEESECAKE AND STRAWBERRIES - 1 SERVING1 Pkg Vanilla high protein pudding mix1/2 cup cottage cheese, 2%1/2 cup strawberriesMix cottage cheese and vanilla protein pudding mix. Add Stevia Balance packet as desired for sweetness. Top with strawberries and more Stevia Balance as desired.FAT 4GM CARBS 14GM PROTEIN 31GM CALORIES 223
SWEET POTATO CHIPS 2007-06-03 13:04:00 There is a great new company at PapaLena.com that has beet chips and sweet potato chips. Both have about 9 carb grams per serving, and both are low on the glycemic index. Just remember to have equal grams of protein with them - a slice of ham, or turkey, or chicken, or a protein drink or lowfat ounce of cheese.If you want to make your own sweet potato chips, here is the recipe:BAKED SWEET POTATO CHIPSHeat oven to 350. Peel sweet potato (works with yams too) and slice thin, as if for a thick potato chip. Cover a cookie sheet or baking pan with foil, sprayed lightly with vegetable spray. Lay sweet potato chips on the foil, rubbing each one slightly in the veggie spray. Then lightly spray the tops with veggie spray, sprinkly with your favorite spice (I use garlic salt or something called crazy salt). Bake for 20 minutes, turn, sprinkle that side, and bake for another 10 minutes.Enjoy without guilt!
STOP THE PRESSES - GO TO WATERCURE2.ORG 2007-07-13 04:43:00 I am totally amazed. I just read about the Water Cure, for diabetes and for many other diseases. According to Dr. Batmanghelij, diabetes is an adaptive condition that the body takes due to lack of water and salt, and can be cured with water and salt.So, I just started their recommendations - one ounce of water for half of my body weight daily. This is about 3 quarts of water for me, divided into 5 doses, and taken about 1/2 hour before meals. They instruct us to put 1/4 tsp SEA SALT in the water per quart.MY BLOOD SUGAR HAS BEEN FALLING LIKE A ROCK. UNBELIEVABLE, BUT TRUE.Go to http://www.watercure2.org and listen to the audio about diabetes cured.I will keep testing and keep you informed.Martha
2 WAYS TO EAT OUT AND STAY ON YOUR DIET 2007-07-24 06:57:00 There are not too many places that serve balanced protein and carb meals, but I have located two of them.Arby's has a great chicken/fruit salad called Martha's Vineyard salad. They musta seen me coming! The numbers are: fat 8 gm, 25 carb gm and 25 protein gm, (roughly).Also, Fazoli's has a wonderful Parmesan Chicken Salad, with numbers about 10gm fat, 30 gm protein, and 30gm carbs. Just throw away those breadsticks, they are one step closer to limb amputation! If only that were not a joke! Martha
DAILY LOG SHEET 2007-07-24 06:42:00 You can see the log sheet I use, and print it out, from this link:http://spreadsheets.google.com/pub?key=pdg71_AELF4xAmzfZoFagCQ
THE KEY TO NO MEDICATIONS IS LOGGING 2007-07-24 06:27:00 Here is the daily log sheet I use to hit my targets of 25gm fat, 100 gm protein, and 100 carb grams. Just get a good Book of Food Counts and write down everything you eat, and learn to hit your targets. The food count book I like is by Coline Netzer, available used at Amazon.com if you are tight on money.See my previous post for targets for men and women according to height, you will find it in the post "ARE YOU HUNGRY AND TIRED ALL THE TIME."You can see the log sheet at this link, and print it out. I am also making a post with just the log sheet, without my present comments.http://spreadsheets.google.com/pub?key=pdg71_AELF4xAmzfZoFagCQIf you hit your target numbers every day, you can count on about 1 to 2 pounds weight loss per week. You can accellerate this weight loss with alpha lipoic acid and reishi mushroom. And the 5 meals per day means normal blood sugar if you hit your targets. Don't forget your multivitamin, your 10 gm omega 3's, and if you exercise, you need an extra prote
GREEN BEANS AND FASTING BLOOD SUGAR 2007-07-24 06:05:00 According to the folks at http://www.watercure2.org/ the best way to keep your liver from dumping glucose into your bloodstream at night is to eat *GREEN BEANS* right before bedtime. Go ahead, have some butter - just a little - on them, too.The green beans have tryptophan, an amino acid that makes serotonin, which, in turn, keeps the water balance in your body steady. They also have fiber and no carbs.I tried the green beans, and I am happy to report that my fasting blood sugar the next two mornings was under 125 - in the non-diabetic "normal" range.So, my liver wants green beans at bedtime! Hah! Guess I will give it what it wants.And the water cure continues to work well for me, making my post-prandial readings less than 140 on average - again, totally normal. But this assumes that I am eating 5 small meals per day, sticking to my 25gm fat, 100 gm carbs, and 100 gm protein on a daily basis, and taking my alpha lipoic acid and reishi mushroom and a good multivitamin/mineral complex, an Read more:BLOOD SUGAR
JUST MILDLY HUNGRY 2007-07-25 12:48:00 If you are applying the target amounts of fat, protein, and carbs for your height (outlined in the post "ARE YOU HUNGRY AND TIRED?") then you should be full most of the time without being stuffed as you eat your five meals per day. You should be mildly hungry for about 1/2 hour before you eat the next time.What is mildly hungry? On a scale of 1 to 10, where 1 to 5 is mildly hungry, and 6 to 10 is "I'm gonna kill someone and take their food!" - we want you on the 1 to 5 side of things. And for only half an hour before your next meal or snack.If you spend any time being severely hungry, you are losing muscle mass, and that is slowing down your metabolic rate. So don't ever skip meals or snacks. We want an INCREASE in muscle mass as you lose weight and normalize your blood sugar numbers. That means you are burning MORE calories, because it is muscle that burns calories. Most, if not all, of your weight loss will be fat mass, not muscle, if you learn to hit your target numbers.
WORK WITH YOUR DOCTOR 2007-07-25 12:39:00 I am very glad to hear that some of you are applying the balanced protein and carb diet to help blood sugar. I want to encourage all of you to work with your doctor to do what western medicine does best: to MEASURE and validate your results from the diet and supplements.You may need to work in order to find a doctor that will work with YOU. My agreement with my doctor is that as long as my A1C is less than 7.0, I can use the methods I want. I keep her informed of all the supplements I am taking, as well as the changes in diet I am doing.But be prepared - it only took me 5 days to come off insulin after I added alpha lipoic acid to my existing balanced protein and carb diet. It can happen really fast, so you must be sure to measure your blood sugar several times per day and have a protein bar handy if you start bottoming out.Your doctor is your best friend and will help you conquer diabetes. Just find the right doctor and tell them you are on a diet that is very effective at manag
BENFOTIAMINE 2007-07-31 10:20:00 One of the must-have supplements for diabetics is benfotiamine. It is a fat-soluble Vitamin B1 that prevents the cross linking of protein and glucose in the body. The cross linking is the source of all the side effects of diabetes - loss of feeling in the feet and hands, loss of vision, and kidney problems. Benfotaiamine stops the cross linking of glucose and protein.So, if you are diabetic, you should be taking Benfotiamine in addition to alpha lipoic acid. Take 600 mg per day. A nice side effect is that it gets rid of itching and burning feet.
ABOUT THE DIET AND SUPPLEMENTS 2007-09-10 04:36:00 Apply it and it really works. Hunger and tiredness go away immediately. Make about half your protein as whey protein and half your carbs as fruit. Don't forget your omega 3's - up to 10 gm per day. It is OK to go over on protein by about 10%, but don't try to get any less carbs. The fat is the hard part. When you need more protein to hit your protein target (that is your FIRST concern) and you are at your fat limit, have a protein drink.Also, the water cure works for insulin resistance and weight loss. Drink half your weight in ounces of water, divided into doses 30 minutes before meals. I drink 90 ounces of water - but it needs to have SEA SALT in it, not regular salt. You need the minerals.Take a good multi vitamin - I like Life's Fortune, but Vibe is great if you have the money.And take alpha lipoic acid and reishi mushroom with each meal and snack.Digestive enzymes are needed on this small number of calories.You should be feeling mildly hungry for about 30 minutes befo
OMEGA 3'S AND INSULIN RESISTANCE 2007-09-10 04:27:00 Omega 3's are fish oil and flax oil. Every cell membrane in your body uses omega 3's in the membrane, but we have been eating trans-fats, that clog the membranes and make it so insulin cannot get inside the cell with glucose. It is like building a house with bricks for windows.So, when you take fish oil and flax oil, you are helping insulin resistance. You are also helping appetite control, and a nice side effect is that your skin gets soft. If you have cracks on the backs of your heels, that is a sure sign you need omega 3's in a major way.You need 10 gm of omega 3's every day, a mixture of fish and flax oil. Get the kind that say 1,000mg - which is a gram of oil per pill. Take 10 of them daily, most people do 5 in the morning and 5 in the evening. This is in addition to your 25 gm of dietary fat daily.In this diet, omega 3's also keep the gall bladder flushing the extra cholesterol from the fat you are losing. They help keep gallstones away. Gallstones are the most sign
COCONUT OIL FOR WEIGHT LOSS AND DIABETES 2007-09-10 04:25:00 Coconut oil works, too. Start small (1 teaspoon) and work your way up to 2 to 3 tablespoons per day. If you take too much, it will give you diarrhea, but that is only temporary. It lowers blood glucose, cholesterol, and helps with weight loss and blood sugar control. I put my coconut oil in my protein drinks - the hot ones, like cocoa. Don't count the coconut oil in your target numbers because it is a thermogenic and will help you burn caolries. Just hit your targets for fat, protein, and carbs, and add the coconut oil without recording it on your log sheet. If you are using a glucose meter, you will see a very nice drop in blood sugar when you use the coconut oil. That drop means calories are being burned. But, as with all supplements, you can only see the benefit of the supplement if you are hitting your targets for fat, protein, and carbs. It is always food first, then supplements. Food is the primary way to manage diabetes, the supplements only help when you are already
MEATBALLS AND SPAGHETTI SQUASH 2008-06-04 10:52:00 MEATBALLS AND SPAGHETTI SQUASH - SERVES 36 Turkey Meatballs2 cups spaghetti squash1 cup marinara1/4 cup mozzarellaSplit spaghetti squash lengthwise and place face down in casserole dish. Cover with 1 inch water and microwave on high for 25 minutes. Remove seeds.Heat frozen turkey meatballs in pan and add marinara. Spoon over scraped squash, 1 cup per serving. Top with cheese and microwave u
METFORMIN TO THE RESCUE 2008-06-04 10:29:00 As you may know from reading previous posts, I had gallstone pancreatitis and lost half my pancreas, making me diabetic for life. I am a mixture of Type 1 (fewer beta cells) and Type 2 (insulin resistance.) Because of the tragic way I came to use insulin, I did not follow the usual route of Metformin or glucophage as a stepping stone to manage blood sugar before the use of insulin.My doctor agre
MEATBALLS AND SPAGHETTI SQUASH 2008-06-04 10:57:03 MEATBALLS AND SPAGHETTI SQUASH - SERVES 36 Turkey Meatballs2 cups spaghetti squash1 cup marinara1/4 cup mozzarellaSplit spaghetti squash lengthwise and place face down in casserole dish. Cover with 1 inch water and microwave on high for 25 minutes. Remove seeds.Heat frozen turkey meatballs in pan and add marinara. Spoon over scraped squash, 1 cup per serving. Top with cheese and microwave u
METFORMIN TO THE RESCUE 2008-06-04 10:39:40 As you may know from reading previous posts, I had gallstone pancreatitis and lost half my pancreas, making me diabetic for life. I am a mixture of Type 1 (fewer beta cells) and Type 2 (insulin resistance.) Because of the tragic way I came to use insulin, I did not follow the usual route of Metformin or glucophage as a stepping stone to manage blood sugar before the use of insulin.My doctor agre
FRENCH TOAST 2008-03-06 14:41:20 FRENCH TOAST1 bagel LOW CARB HIGH PROTEIN Bagel6 tbs Egg substitute, liquid2 tbs Syrup, Walden Farms No-Cal Pancake1 tsp cinnamonSplit bagel and soak in egg substitute. Spray heated griddle with cooking spray. Cook egg-soaked protein bagel and sprinkle with cinnamon.Calories 254Total Fat 4.7gSaturated Fat 0.6gTotalCarbohydrate 30.4gDietary Fiber 16.2gProtein 22.4gThis was made using Recipe Calc S
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