Breakfast
½ cup 1% cottage cheese, ½ cups chopped almonds, ½ cup blueberries, 1/8 cup ground flax seeds
¼ cup hazelnuts chopped, 1/4 cup almonds sliced, 1 Tbsp. ground flax seeds, 6 oz 1 % milk
1 piece whole grain bread, 2 Tbsp. almond butter, 2 large eggs
8 oz. low fat plain yogurt, ¼ cups sliced almonds, ¼ cup raspberries, 3 Tbsp. ground flaxseeds
*See below for whey shakes or Glycemic Foundation shakes.
Lunch and Dinner
4 oz. buffalo burger or lean ground beef or ground turkey, made with chopped onions, and served with lettuce, tomato and tossed green salad, 2 tsp. olive oil for dressing mix, ketchup, mustard, and pickle relish may be used if desired
2 oz. grilled cheddar or Swiss cheese sandwich with 2 slices of avocado on 1 slice of flax bread (Alvaro Bakery) or whole grain bread, ½ cup chili w/pinto beans (no fat) add 2 tsp. olive oil
4 oz. tuna salad made with olives, 1 slice whole grain bread, assorted raw vegetables, and 3 tsp. olive oil for dip dressing
4 oz. grilled salmon, 2 Tbsp. hazelnuts chopped for crust on fish, 2 cups stir fried broccoli, 2 tsp. canola oil, small sweet potato, 1 pat of butter
3 oz. steak/filet mignon, small sweet potato, large green salad with
Flax oil and olive oil dressing-add herbs to make a dressing. I.e. garlic, parsley, oregano etc.
2-4oz. roasted turkey, steamed broccoflower, 2 tsp. olive oil, ¼ cup brown rice
2-4 oz. sardines in water, 1 tsp. mayo, green salad, 2 tsp. olive oil, 4 Wasa crackers
4 oz. swordfish steak, stir fried onions and spinach, 2 tsp. olive oil, ½ cup Japanese soba noodles, 3 Tbsp. peanut sauce
Chicken Caesar Salad without croutons (substitute fish, lean meat, turkey for variety)
Add nuts for crunch.
Beverages
Green drinks: Omega Green, Greens first, or: (1 tsp. 1-3x day in water)
Herbal Teas: Cinnamon, Chia Tea, Chamomile, Green Tea with Cinnamon Stick, all herbal teas and some regular black and green tea, hot or cold is fine. Add a mint sprig or crush fresh mint or lemon. 1 cup decaf coffee a day.
Snacks
Handful of raw almonds, hazelnuts, pumpkin seeds, almond butter or Tahini (sesame paste) on whole grain cracker, olives, flaxmeal muffins, guacamole and fat-free chips. Roasted garlic or almond butter on rice cake, protein shakes with freshly ground flaxseeds added, sugar-free yogurt, rice cakes or an apple with nut butter, 1 whole grain muffin with 1 tsp. no sugar added jam, guacamole and fat-free chips, one fresh organic fruit, 2 oz. cheese, lean hormone free meat with mustard, hard boiled egg.
Spices
There are many herbs and spices that are beneficial in helping encourage better blood sugar balance. These include cinnamon, garlic, cloves, cumin, and fenugreek. Incorporating these spices as much as possible into everyday foods is especially important for those patients who cannot afford supplements. Some diabetics report that ½ teaspoon of cinnamon powder per day greatly increases their diabetic control. Prickly pear jam, if it can be obtained, may also be beneficial.
Avoid
Soft drinks, alcohol, sugar, carrots, foods with high glycemic index (honey, sucrose, fructose, more than 1-2 fruits/day), processed meats, soups and other processed foods high in salt. Avoid sorbitol and sorbitol candies as they can raise blood sugar. Recent evidence suggests Agave Nectar is not low glycemic. It has too much fructose and this is deleterious to diabetics. Use Stevia as a sweetener.
Suggestions And Goals
Optimal nutrition is critical in the diabetic in that it can help them control blood sugar, reduce the need for medication, and prevent the complications of diabetes which can be life-threatening. Eating low carbohydrate and high protein meals is very helpful. Balance omega 3s with omega 9s (olive, Flax, almonds, walnuts, hazelnuts, avocados, olives and olive oil). Both of these fats have benefits for the diabetic.
Overall considerations
The Menu above is a sample of how to put your meals together.
Low impact carbohydrates are carbohydrates that do not spike your insulin levels.
Fats are not your enemy, sugars and starches are!
Do not look for low fat foods!!!!
Controlling your diet controls your disease more than anything else.
Combined with the prescribed natural medicines (and your medical prescriptions if necessary) will go a long way in helping you keep your HbA1C below 7 if you are a type II diabetic, or below 6 if you are struggling with obesity, or are considered a borderline diabetic.
Your weight is critical in controlling this process.
Exercise is a must!
If you have certain limitations, you can walk daily, but do something, and do it every day until it becomes part of your daily routine, like brushing your teeth!
Your health comes from you not to you!
The standard American dietetic Association’s diet is too high in carbohydrates.
Non Starchy vegetables, salads and 1 fruit per day is your best overall lifestyle eating habits. Look up on the web, low impact carbohydrates or low glycemic carbs/foods.
Olive oil, a small amount of dairy butter, nuts, nut butters i.e. Almond, cashew, peanut (non- hydrogenated), olives, avocados, flax seeds, hemp seed are excellent fats you can eat daily. Vinegars are fine unless you have fungal problems.
Berries of all kinds are your best fruits. They are high in antioxidants, low in sugar and taste great.
*2 Scoops Whey protein (Biotics plain) shakes with 1/3 cup of frozen organic berries, 6 ounces of rice milk and 4-6 oz cold water is an excellent start to your day, with an egg or other protein works great. You can have a shake anytime between meals.
*Glycemic foundation is a chocolate or vanilla shake that is called a functional food. It contains blood sugar supporting nutrients, and 11 grams of fiber per serving. Mix with 6 oz rice milk, almond milk or hemp milk and 6 oz cold water daily.
Call our office for these professional products.
Omelets with vegetables and cheese are great. The key is little or no toast. Slice a tomato or substitute with another veg. instead.
It’s ok to eat leftover meat, fish or chicken for breakfast!
High fiber foods are excellent to slow the release of sugars. We need 25-30g per day.
Vegetables and salads are best, Beans are 2nd best, but look at labels to determine carbohydrate contents. The food industry is not honest. A food with 3 grams of fiber is not a good source when you consider what you need in a day!
Supplements
As prescribed by your health care provider.
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