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
ORANGE FLUFF 2007-03-03 21:31:00 This makes a great mid-morning or mid-afternoon snack.It's balanced protein and carb, so you will build muscle mass as you lose weight. Yummy!ORANGE FLUFF - 6 servings3 cups cottage cheese, lowfat1 cup mandarin oranges, drained2 cups whipped light cream - no transfats! use real cream1 package sugar free orange jelloMix all ingredients and chill. Serving is 1/2 cup.Fat 2gm, Carb 23gm, Protein 17gm Cal 180
AVOID BLEACHED WHITE FLOUR 2007-03-03 21:30:00 Sorry to be the bearer of bad news. Do you know what they use to bleach white flour? A chemical called alloxin - and it is the stuff they use to create diabetes in lab rats.How much white flour are you eating? It really should not be in your diet at all because of the high glycemic index. But if you must use white flour, be sure to use UNBLEACHED white flour. Hodgson's Mill has a good brand of this flour, or you can find it at your local health food store.It really is better not to be a lab rat that they are giving alloxin to create diabetes!Martha
COTTAGE CHEESE PANCAKES 2007-03-03 21:29:00 Sounds horrible but tastes GREAT! The cottage cheese just makes a thick, creamy pancake and the apple butter and whipped cream just set the whole thing off! They are balanced protein and carb, so they won't leave you hungry and tired after you eat them!COTTAGE CHEESE PANCAKES - 2 pancakes = 1 serving1 cup lowfat cottage cheese2 eggs2 tbs unbleached white flour1/4 cup wheat germ1 oz apple butter2 tbsp Land O'Lakes sugar free whipped creamMix ingredients except apple butter and whipped cream.Preheat griddle to 300F. Pour pancakes with 1/4 cup measure on to griddle sprayed with pan spray. Flip pancakes when the top looks dry and has some bubbles. You are cooking cheese, so it takes longer than regular pancakes to brown.Top with apple butter and whipped cream. Enjoy!Fat 6gm Carbs 16gm Protein 17gm Cal 186
WHAT BLOOD SUGAR PROBLEM? 2007-03-03 21:26:00 As I explained in an earlier post, I am on a diet that is fully satisfying and provides all the nutrients I need on about 1200 calories per day. This alone is adequate for solving most Type II blood sugar problems. But there are days that I am in social situations when I want to eat more than those 1200 calories. No problem!A half hour walk uses up about 150 calories. That is enough to cover any extra eating for any given meal. So, when I see that social event on my schedule, I go for a walk for half an hour to cover my "sins". Of course, more strenuous excercise will produce more calorie burning, but a 30 minute walk is something just about everyone can do.So how are you doing? Are you starting to look at your diet in terms of getting equal grams of protein and carbs? Are your fats limited to about 30 gm dietary fat per day? Are you taking supplemental omega 3 fats up to 10 gm per day? Are you taking a good multi-vitamin? Do you exercise for that half hour if you eat someth
PARMESAN CHICKEN 2007-03-03 21:24:00 This is better than any fried chicken you ever tasted! Add a green vegie and salad for a great low-carb meal, and there is even room in there to add 1/2 cup corn.PARMESAN CHICKEN - 6 servings1/4 cup fat free mayonnaise1/2 cup parmesan cheese, shredded2 eggs1/2 cup bread crumbs24 oz chicken breast, raw1 tbsp montreal chicken seasoningRoll 6 pieces raw chicken (4 oz each) in mayonnaise and eggs. Combine bread crumbs, parmesan cheese, and montreal seasoning. Coat the chicken in the bread crumb mixture. Bake at 425F for 14 minutes first side, flip, and bake for another 14 minutes.Fat 5gm Carbs 8gm Protein 32gm Cal 208This is one of the best recipes I have! Smells great, the numbers leave room for another 20gm carbs (make them low glycemic from vegetables) and get ready for many compliments!Martha
WHEY TO GO 2007-03-03 21:20:00 One of the best ways to reach your protein targets (without going over your fat limits) is to use whey protein. There are hundreds of products that use whey protein as a base, and most of them are very tasty.Whey lowers the glycemic index of any other food that is eaten with it. This means that if you have a protein drink, along with fruit, your blood sugar will rise less than if you had the fruit without the protein drink.Whey protein also has "feel good" amino acids, like tyrosine and tryptophan and taurine in it. Your mood and your brain chemistry will both go "up" when you add whey protein to your diet.You can get fruit drinks, cocoas, meal replacement shakes, puddings, oatmeals, protein bars, and yes, even soups and jellos that use whey protein as the base.You will be adding 15gm protein with each packet you use, with no fat, and very few carbs. Your appetite will head south and so will your weight and blood sugar.Just don't try to live on protein drinks alone - you will lose mus
CARIBBEAN PORK 2007-03-03 21:19:00 This is a great recipe for those dinners that take you away to exotic islands.....it is balanced protein and carb.CARIBBEAN PORK - 4 servings8 oz pork chops, fat removed12 oz sweet potato, cooked1 cup onions3 oz celery2 tbs oilCaribbean Jerk seasoning, to tastePlace oil in saucepan and saute onions and celery. Add cooked pork and saute 5 min. Sprinkle jerk seasoning on pork. Pare cooked sweet potatoes and slice into 1/4" slices. Add to pork and vegetables and stir until coated. Serve hot.fat 12gm, carb 25gm, protein 19gm cal 285Serve with a green salad. You won't want dessert, you will be so full and the great taste of hot and sweet will tantalize you!MarthaEmail me at mkat10@yahoo.com for protein product information and prices!
FATS - THE GOOD, THE BAD, THE UGLY 2007-03-03 21:17:00 Well, you have always heard that Omega 3 fats are good for you, but you may not know why.Each cell in our body has omega 3 fats as the membrane, but we have all been eating trans-fats. It is like building a house with bricks for windows - the insulin cannot make it inside our cells with the glucose, so our cells are literally starving. The glucose builds up in our bloodstream, and eventually creates insulin resistance and diabetes. This is why the food industry is now removing trans-fats from the shelves and off the menu.A big clue that you need more omega 3's is if the backs of your heels are cracked. Just add 10 gm per day of omega 3's to the 25 grams of dietary fats. This would be oils like flax or fish oil. Take them in 1 gm pills if you have to. But get them down. If you have any digestive complaints, use digestive enzymes to make sure you absorb the fats that are good for you.And coconut oil helps you so much in terms of metabolism, that you may take 2 to 4 tbs per day a
REISHI COFFEE 2007-03-03 21:14:00 Reishi coffee is a way to get those insulin ports opened up on all your cells, so that your blood sugar goes down. And coconut oil in the coffee will act as a thermogenic, which increases your metabolic rate. I have this drink at least three times per day. It's delicious! And it definitely lowers blood sugar.REISHI COFFEE8 oz coffee, decaf, brewed1 packet protein raspberry cocoa1 tbs coconut oil500 milligram reishi mushroom, (break capsule open)1/4 tsp cinnamon, ground2 tbs Land O Lakes Sugar Free Whipped CreamBrew decaf coffee, add one packet raspberry protein cocoa mix. Stir in coconut oil and break open 1 capsule reishi mushroom. Add 1/4 tsp cinnamon and stir. Top with 2 tbs whipped cream.You may add Splenda syrups and more reishi if you wish.Fat 16 gm, Carbs 7 gm, Protein 15 gm Cal 234Be sure to measure your blood glucose, as this drink will bring it down.You may receive info on protein products and prices by emailing me at mkat10@yahoo.com
BALANCE BLOOD SUGAR BY BALANCING PROTEIN AND CARBS 2007-03-03 21:12:00 Here is the fast way to get blood sugar under control and reduce the calories you eat , so that you lose weight:Have equal grams of protein and carbs every time you eat.Carbs are like building a fire with kindling - poof, all used up and you get hungry, with low blood sugar.Protein is like adding an overnight log to the fire - it burns slow and long and keeps your energy steady. It kills hunger.So, if you have equal grams of protein and carbs every time you eat, you have used the protein to slow down the entry of carbs into your blood. Also, protein is the most potent appetite suppressant there is - no pill works any better than protein to kill appetite.How many protein and carb grams for a weight loss diet? Find out how much muscle mass you have (lean body mass) by weighing on a fat percentage scale. Use a calculator to subtract your fat from your total body weight. Then, have one gram of protein and one gram of carbs for every pound of lean body mass you have. For me, I started
REESE'S SHAKE 2007-03-03 21:10:00 The key to getting enough protein down to manage your blood sugar is to start early in the morning. I have a great protein shake recipe that gets me going and keeps me going! Only 15 carbs, and never a moment hungry for hours afterwards....REESE'S SHAKE - chocolate peanut butter shake1/2 cup lowfat cottage cheese1 cup water1 package chocolate protein pudding mix1 tsp peanut butter - or 1 tbsp coconut oil1 cup iceBlend the first four ingredients. Add ice and blend again.Fat gm 7, Carb gm 15, Protein gm 30, Cal 222This shake has the added benefit of making your brain chemistry turn to a GOOD MOOD.You can get any of the protein products by emailing me for instructions, at mkat10@yahoo.com
Diabetes - The Crisis That Can Be Managed 2007-03-03 21:03:00 It seems like the world fell apart. My doctor told me I am diabetic - a fate that some 40 percent of the American population will share over the next 10 years. But for me, that crisis turned in to a new way of life, one that is much more satisfying and even filled with gourmet food. I have lost over 100 pounds and my energy level has soared. What is my secret? Meal planning!If you would like to come along with me, we can plan meals that will produce weight loss, keep blood sugar under control, and make you feel great! These are tasty, simple recipes that anyone can do.Join me, and watch your waistline shrink, your energy pick up, and make eating a pleasure again.Martha Katona
Read more:Diabetes
, Crisis
Lobster Alfredo 2007-03-07 14:29:00 LOBSTER ALFREDO - 4 servings2 cup low carb egg fettucini, cooked and drained2 cup lobster4 tbs Knorr Alfredo
sauce mix1 cup water2 tbs olive oil2 cups asparagus, cooked and drainedBoil noodles and drain. Add lobster and asparagus. Mix Alfredo Sauce according to instructions and top noodle mixture with sauce.Fat 9gm Carbs 17gm Protein 22gm Cal 234
Read more:Lobster
JUST IN TIME FOOD 2007-03-14 00:08:00 You've already heard about 'just in time" manufacturing. The Japanese invented it, and used it to clean up in the auto industry. What is it? Having only enough material and supplies on hand to make the car - not storing anything extra until you need it.This is a great principle to apply to food! By eating small meals, 5 or 6 times per day, you only allow in the amount of food that will run your body, and no more. Makes for great blood sugar readings, when you combine this technique with balancing protein and carbs.My Day:6am Reishi Coffee9am Protein ShakeLunch: Ham or turkey wrap on low carb tortilla plus small orange3pm: protein bar6pm: Entree, salad, and green vegie, plus 10 carb dessertNot bad, not bad, in fact it is GOOD to snack all day long! I live very well on 1025 food calories per day, plus 90 calories from Omega 3's. Less than 1/2 the calories of the "average" American diet - whatever that is!Martha
CITRUS SUNRISE SHAKE 2007-03-13 23:57:00 CITRUS SUNRISE SHAKE - 1 serving1/2 scoop vanilla whey protein meal replacement1/4 scoop orange whey protein1/4 scoop lemon whey protein2 ounces fat free half and half2 ounces 1% milk1 cup ice1/2 cup water1 tsp splenda1/2 tsp Sunrise Crystal LightBlend all in blender and serve.Fat 3gm, Carbs 9gm, Protein 17gm Cal 131
BLOOD SUGAR REGULATION WITH FOOD 2007-03-16 13:08:00 Most people are not aware that hypoglycemia, or low blood sugar, is a condition that means diabetes is on the way. If you get shaky, faint, or very tired after you eat carbs or sweets, that is your blood sugar crashing. That happens as a result of too much insulin being released in response to the carbs.Over time, this condition exhausts the pancreas. Also, too many carbs creates a condition called insulin resistance, or Syndrome X. This is also known as Metabolic Syndrome. It leads to Type II diabetes, where the cells don't let insulin in, even if your blood is filled with glucose. Both hypoglycemia and Syndrome X can be controlled with food. It takes organization, and knowledge of the food composition of everything you put into your mouth. In my case, I wrote down everything I ate for one year in a food diary. I hit my targets for fat, protein and carbs, and as a result, normalized my blood sugar and got off insulin. I also lost 100 pounds.See my previous posts for the me
REUBEN QUESADILLA 2007-03-19 12:59:00 REUBEN QUESADILLA1 cup turkey pastrami1 cup sauerkraut1 cup lowfat Swiss cheese1/3 cup lowfat Thousand Island dressing1 tsp whole caraway seedMix all ingredients. Fold into low carb tortilla and grill with pan spray.Fat 7gm, Carb 7gm, Protein 10gmI use Mama Lupe's Low Carb Tortilla, which adds another 3gm carb and 4 gm protein.Delicious flavor for those of you who love reuben sandwiches. Count me in!I have this meal with a protein soup, like tomato protein soup, or a protein cocoa.This pushes my protein up to around 30gm, which is where it needs to be for a main meal for a lady my height.You can email me at mkat10@yahoo.com for prices and information on protein products.Martha
GINGER TEA LOWERS BLOOD SUGAR 2007-03-19 12:48:00 My balanced carb and protein diet is stabilized at 25gm fat, 100gm carbs, and 100gm protein, plus 10gm omega 3's in flax and fish oil. And I eat 5 times per day, and measure my blood sugar 5 times per day. Therefore, I know immediately how any supplement effects my blood sugar.Ginger tea has been a real winner for me. This morning, I woke up with fasting blood glucose of 93, something that is in the normal range. My ginger tea last night made the difference, because I had my usual meal of 25gm protein, 25gm carbs for dinner. You can purchase ginger tea at many places on the web. Try to get 100 percent ginger tea, as it will effect blood glucose the best.Other blood sugar lowering natural substances include alpha lipoic acid (plus biotin) available from http://www.vitacost.com While you are there, buy some reishi capsules! I just love seeing that glucose meter dip when I take ordinary food supplements. But your food must be stabilized, so you can see the effect of the supplements. Food
TESTIMONIAL 2007-03-22 12:43:00 Here is a recent testimonial from someone I coached. They are diabetic, and just started learning to use a balanced carb and protein diet."Here it is today, my 11th day....I've lost 8 pouunds!!! Down 2" in my waist. Fasting blood sugar was 119 today, which is the lowest it's EVER been! I haven't taken meds in 3 days, because my blood sugar was dropping so quickly with meds. I'm not hungry, yet it seems I eat all the time, and I'm constantly looking for food in order to get enough calories, carbs, and protein in for the day. I have to laugh when I sit down at the computer and think, "Oh gee.....I have to eat so much more today to get those numbers up!" I'm actually hunting for a food to increase my calories....who would have thought that would ever happen??? I can't imagine how many calories I used to eat that were so empty in nutrition, yet left me searching for more in order to satisfy my hunger. I'm no longer afraid of carbs because I now know to always combine a prot
NO CAFFEINE 2007-03-22 11:22:00 Yes, caffeine raises blood sugar. It shocks the adrenals, which raises blood sugar for "fight or flight" - so avoid all caffeine.There are SO many things besides caffeinated beverages. Fuze is a good option, but tea and water are best. And lots of it - you burn 200 more calories if you are hydrated, so get to love your tea. And if that tea lowers blood sugar, so much the better. Green tea, chai tea, ginger tea and so on have very little caffeine, and fill the bill for your hydration schedule.
BAVARIAN FRUIT TORTE 2007-03-22 11:10:00 This is the easiest dessert in the world. Most fruit, except bananas and pineapple, has about 15 carb grams per cup. So you can mix fruit, have a cup of it, and it balances perfectly with the 15gm protein in a protein drink. Here is my favorite:BAVARIAN FRUIT CUP - 3 servings1 cup strawberries, frozen1 cup cherries, frozen1 cup raspberries, frozenSplenda to tasteMix all three ingredients. Serve with 15gm of protein to keep blood sugar from spiking. Add Land O'Lakes Sugar Free Whipped Cream for a perfect topping. Just remember, no trans-fat in the whipped topping - avoid anything that says partially hydrogenated on the label.To make a Bavarian Torte, just mix fat free cream cheese and sugar free whipped cream and vanilla. Make a layer with sugar free brownie and top with filling and then top with sugar free brownie. Place the final layer of cream cheese filling and top with Bavarian Fruit.But watch those protein and carb grams. The brownie may have more carbs than protein, so make sure
CHICKEN ENCHILADAS 2007-03-21 13:10:00 CHICKEN ENCHILADAS 1 lb chicken breast, cooked1 cup chopped onion6 Mama Lupe's low carb tortillas1 tsp salt1/4 tsp pepper1 tsp parsley1 can Old El Paso Green Enchilada Sauce1 cup Monterey Jack cheese, grated1 cup fat free sour cream Cut cooked chicken into strips and pieces. Spray casseroledish with pan spray. Spray saucepan with pan spray, and saute onions until brown on the edges. Add cooked chicken. Add fat free sour cream and salt, pepper, and parsley. Fill 1 tortilla with 1/6th of the chicken mixture, roll up and place with seam down into casserole dish. Follow with other 5 filled tortillas. Pour on the can of green enchilada sauce, then cover with grated cheese. Bake for 40 minutes at 350F. Serve with salad. Ole! Martha
FOOD FIRST, THEN SUPPLEMENTS 2007-03-21 12:43:00 I am managing my blood sugar using food, but I also use supplements to help out. But the food is always first - I hit my targets of 25gm fat, 100gm protein, and 100gm carbs daily. I also supplement with 10gm of omega 3's without fail, because they help with insulin resistance, appetite, and satiety.After the food targets are hit, most of my blood sugar "problems" go away. But there are several food supplements that really help, and by that, I mean these supplements are capable of reducing my after-meal glucose readings by as much as 30 points.The first is ALPHA LIPOIC ACID (with biotin), available at Vitacost.com - I take 600 milligrams with each meal. Be careful with alpha lipoic acid, because you can take too much and bring blood sugar down too much. But, hey, if I am fighting high blood sugar, this natural enzyme is a work horse. Alpha lipoic acid buys me 30 post prandial points.The second is reishi mushroom. In addition to lowering blood sugar with it's constituents ganod
SIGNIFICANT RISKS TO WEIGHT LOSS 2007-03-23 10:31:00 At 283, I was morbidly obese. This put me at risk for gallstones, among other health problems. But most people are not aware that weight loss INCREASES your risk for gallstones.As you lose weight, the cholestrol and waste products from emptying cells goes in to your blood stream. The liver then filters your blood, and puts the extra waste into your bile. The loaded bile is then collected in your gall bladder.The gall bladder needs to purge, or empty, at least once a day. A low fat diet is not enough to purge the gall bladder unless the amount of dietary fat exceeds 10gm for any given meal.This is one reason you want to make sure you are taking your flax and fish oil supplements, up to 10gm per day on the 25gm fat, 100gm protein, and 100gm carbs. This helps "emulsify" the bile and keep the gall bladder purging.If you are losing weight, and you have a pain in your rib area or back, be sure to get it checked out with a doctor. In my case, I checked in to the hospital, and they did
THE EASIEST, BEST DESSERT IN THE WORLD 2007-03-26 13:38:00 Every afternoon at 3PM, I have the 4th mini-meal for the day, so that I hit my targets of 25gm fat, 100gm protein, and 100 carb grams. I balance my protein grams and carb grams to control my blood sugar - equal amounts of "kindling" and "overnighters" so that the food itself stabilizes my blood sugar. Most of the time, I just have a protein bar with equal amounts of protein and carbs. But, whenever I can, instead of the protein bar, I have this dream creation.EASIEST, BEST DESSERT IN THE WORLD1 cup Bavarian Tort Fruit - mixed strawberries, cherries, and raspberries1 pckge Protidiet tropical fruit concentrate protein drink2 tbs Land O'Lakes sugar free whipped creamDrizzle tropical fruit protein concentrate over fruit mixture. Top with sugar free whipped cream.Fat 2gm, Carbs 15gm, Protein 15gmI'm in heaven!Please email me for prices and information on protein products. My email address is mkat10@yahoo.comMartha
ENGLISH TOFFEE BROWNIE 2007-03-28 18:09:00 English Toffee Brownie - 6 servings10 tbsp egg substitute1.5 cup Splenda3 tbs butter substitute (Brummel and Brown is good)1 tbs corn meal1/3 cup evaporated fat free milk1 tsp vinegar1.5 tsp vanilla extract2 pckge vanilla protein pudding/shake1/2 crushed 'Nilla WafersCrush 7 Nilla wafers. Spray 8 by 8 pan with spray, and pour dusting of nilla wafers on to pan, then spray again. Bake 5 minutes at 350F.Mix all other ingredients and pour over crumb crust. Bake at 300F 5 minutes, rotate, then bake another 5 minutes, turn, and so on for total cooking time of 25 minutes.Top with cream cheese frosting.CREAM CHEESE FROSTING15 oz fat free cream cheese1 cup Splenda2 tbsp vanillaMix all - makes 12 servings for topping English Toffee BrownieTotal Nutritionals for English Toffee Brownie:Fat 5gm, Carbs 9gm, Protein 15gm Cal 133
RESOURCE: CALORIEKING.COM 2007-03-28 14:22:00 There is a great searchable food database at http://www.calorieking.com that is free for any user. They also have great software with the entire USDA food database in it. This software will help you use any food to hit your targets for fat, protein, and carbs. Click and drag the foods you use into your daily diary. The software is worth every penny, so don't hesitate to download and use it!
MUSCLE RULES 2007-03-28 14:07:00 By now, you should be losing weight if you are sticking to a balanced carb and protein diet. But if you are losing muscle as part of that weight loss, you are slowing your metabolism down. It would be better not to diet at all than to lose muscle as you lose weight.The protein and carb balance is computed on how many pounds of muscle you have now. You can find this out with a body composition scale - if you have to, just subtract your fat from your total weight to learn how much muscle you have. Your protein and carb targets are set by eating one gram of protein and carbs for every pound of lean body mass, or muscle, that you have.For most women, this is 90 to 100 grams of protein and carbs per day. For most men, this is anywhere from 125 grams of protein and carbs to 150 grams of protein and carbs. Both men and women need 25 to 30 gm dietary fat, and both men and women need an additional 10 gm of omega 3 fats (flax or fish oil, or a mixture of these.) If you suddenly stopped los
SUNRISE BREAKFAST 2007-03-28 13:53:00 This is the breakfast everyone loves, but it is updated to manage blood sugar. It is cheesy egg beaters, turkey bacon, and potatoes, only for low glycemic reasons, the potato is a sweet potato!SUNRISE BREAKFAST6 tbs egg substitute1 serving turkey bacon1 tbs cheese1/2 cup cooked sweet potatopan sprayCook sweet potato and measure 1/2 cup. Cook turkey bacon.. Spray pan with cooking spray and scramble the egg substitute. Top eggs with cheese. Serve hot.Fat 8gm, carbs 25gm, protein 18gm Calories 248
LOW GLYCEMIC SIDE DISHES 2007-04-02 14:21:00 If you are diabetic, and even if you are not, the white potatoes, bread, and rice have to be pitched out the window. The glycemic index, a measure of how much the food raises your blood sugar, and how fast, is the reason. The GI for white potatoes, bread, and rice is around 100 - the same as table sugar. You might as well be eating table sugar.So, what to do? Here's a few winning vegetables with glycemic index around 55.SWEET POTATOESSPAGHETTI SQUASHSUMMER SQUASHZUCCHINII spray a pan and saute squash, and add just a touch of parmesan cheese and garlic salt.The spaghetti squash is great to bake in the oven, de-seed, and serve with or without marinara and parmesan. Just a touch of butter substitute brings out the flavor. It has 10 carb grams per cup, just like most squash.And the average sweet potato only has 22 carb grams. That fits in to my meal plan of 25gm protein and 25gm carbs. Delicious, and very little disturbance of blood sugar.And of course, all green vegies like green beans,
Recommend Site To A Friend
