Monday, September 10, 2007


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 before you eat the next time. Anything more than mild hunger and you are losing muscle, and slowing your metabolic rate down. So don't skip any meals or snacks, your are already at rock bottom for the number of calories. Any less and you are losing muscle.

Also, if you walk for half an hour daily, you can have an extra protein bar. Eat the bar before you exercise.

This is so successful. Find a good protein bar that has equal grams protein and carbs. Good brands are Healthwise, Kanani Falls, and so on. They are handy for your midafternoon snack.

Also, find a protein loaded breakfast shake recipe, the Reese's shake recipe on my blog is wonderful, tastes like a chocolate peanut butter shake. Just use the high protein chocolate pudding mix in it, or you can use chocolate whey protein - about 15 gm worth.

You can find a log sheet to use to hit your target numbers in the previous posts.

Welcome to the next part of your life! I help hundreds of people lose weight, and I don't charge for my services. This is my "right work" for all the help I got to lose my 110 pounds.

Best wishes,



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 significant risk factor to weight loss. You are already at risk for gallstones if you are obese, but dieting increases that risk. So, if you have any pain under your breastbone area, go see a doctor immediately. It is a simple blood test to see if gallstones are the problem.


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 hitting your fat, protein, and carb targets.

Avoid bad fats: transfats, and seed oils. Just use olive oil, butter, and coconut oil. The bad fats are what clogs the insulin receptors on your cell membranes.

Tuesday, July 31, 2007


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. Benfotiamine 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.

Wednesday, July 25, 2007


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.


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 managing blood sugar. They will help you monitor your progress.

Tuesday, July 24, 2007


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!



You can see the log sheet I use, and print it out, from this link:

Be sure to add 2 tbs coconut oil per day for women.  For men, add 3 tbs coconut oil per day.  Don't add the coconut oil in to your daily totals.  Coconut oil is the only oil that increases metabolic rate, so don't even count it.


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 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.

If 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 protein bar for every 1/2 hour of moving your body.


According to the folks at 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, and 10 gm Omega 3 fats, flax and fish oil. I also eat a protein bar before going for my daily walk (5 gm fat, 15 gm carbs, and 15gm protein) and if I overeat at any time, I have extra water and salt, and walk the extra calories off. Thirty minutes of walking uses up about 150 calories for me, I am 5'9" tall.

It is still lots better than taking insulin. And I have half a pancreas to work with, so this means anyone who is just "Type II" can pull this off and avoid the trail of tears that comes from insulin, the resulting increased insulin resistance, and end stage diabetes, with loss of vision, kidneys, and toes.

Better to adapt the food to what the body wants and needs, take the water cure, and avoid medications as much as possible.


Friday, July 13, 2007


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.


Go to and listen to the audio about diabetes cured.

I will keep testing and keep you informed.


Sunday, June 3, 2007


There is a great new company at 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:
Heat 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!

Tuesday, May 15, 2007



1 Pkg Vanilla high protein pudding mix
1/2 cup cottage cheese, 2%
1/2 cup strawberries

Mix cottage cheese and vanilla protein pudding mix. Add Stevia Balance packet as desired for sweetness. Top with strawberries and more Stevia Balance as desired.


Monday, May 14, 2007


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 take your 10 gm flax or fish oil. You will be better nourished than you ever have been, with no empty calories, and you will feel full as you lose about 2 pounds per week of FAT, NOT LEAN BODY MASS, OR MUSCLE.

And yes, this works for everyone, unless you are really insulin resistant. In that case, take 300mg alpha lipoic acid each time you eat, and 2mg reishi with breakfast, lunch, and dinner. Ginger tea helps with insulin resistance as well. These metabolic accellerators will help even diabetics lose weight at the recommended rate of 2 pounds per week.

Problem solved. Balanced carb and protein wins over all other methods.

Sunday, May 13, 2007


6:00AM Protein Cocoa
Fat 1gm Carbs 5gm Protein 15gm Calories 80

9:00AM Reese's Shake
Fat 7gm Carbs 14gm Protein 30gm Calories 199

12:00AM 1 oz cheddar cheese
Fat 9gm Carbs 0gm Protein 7gm calories 114

Mission Carb Balance Tortilla
Fat 2gm Carbs 7gm Protein 5gm Calories 110

1 cup protein corn chowder
Fat 1gm Carbs 18gm Protein 15 Calories 120

3:00PM Protein Bar
Fat 5gm Carbs 15gm Protein 15gm Calories 150

6:00PM 4 oz scallops
Fat 1gm Carbs 3gm Protein 19gm Calories 110

small sweet potato
Fat 0gm Carbs 18gm Protein 1gm Calories 81

side salad

1/2 cup fruit salad
Fat 0gm Carbs 7gm Protein 1 gm Calories 32



Thursday, May 10, 2007




6 tbs Egg substitute, liquid

2 tbs Syrup, Walden Farms No-Cal Pancake

1 tsp cinnamon

Split bagel and soak in egg substitute. Spray heated griddle with cooking spray. Cook egg-soaked protein bagel and sprinkle with cinnamon.

Calories 254
Total Fat 4.7g
Saturated Fat 0.6g
TotalCarbohydrate 30.4g
Dietary Fiber 16.2g
Protein 22.4g

This was made using Recipe Calc Software©Click Here to get your own FREE trial copy of Recipe Calc or visit my website below

Wednesday, May 2, 2007


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

Sunday, April 22, 2007


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.


1 can light tuna in water, drained
2 eggs
1 tbs sweet pickle
1 tbs chopped onion
2 tbs light mayonnaise

Mix 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 18gm

For 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!

Friday, April 20, 2007


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:

Be 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.

Sunday, April 15, 2007


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 daily
5'7" and over = 25gm fat, 100gm protein, 100gm carb daily

and for men:

5'7" and under 30gm fat, 100gm protein, 100gm carb daily
5'7" and over 30 gm fat, 125gm protein, 125gm carb daily



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!!!!!


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."


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.


8 oz fat free cream cheese
1/8 tsp sea salt
1/3 cup Splenda
1/2 cup coconut flour
4 tbs sugar free fruit preserves or jam

Blend 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

Saturday, April 14, 2007


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 cookies

3 pkg Protein Oatmeal, Apples 'N Cinnamon
2/3 cup coconut flour
1/2 cup splenda
2 tbs chia seed
2 tbs baking powder
1/2 cup vegetable oil
4 eggs
1/2 cup raisins
1/2 cup walnuts

Mix 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

Tuesday, April 10, 2007


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.



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.

Monday, April 2, 2007


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.





I 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, spinach, broccoli, and so on are free in terms of blood sugar. Pile them on any meal, and enjoy!

Wednesday, March 28, 2007


English Toffee Brownie - 6 servings
10 tbsp egg substitute
1.5 cup Splenda
3 tbs butter substitute (Brummel and Brown is good)
1 tbs corn meal
1/3 cup evaporated fat free milk
1 tsp vinegar
1.5 tsp vanilla extract
2 pckge vanilla protein pudding/shake
1/2 crushed 'Nilla Wafers

Crush 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. Cut into 6 servings.


7.5 oz fat free cream cheese
1/2 cup Splenda
1 tbsp vanilla

Mix all - makes 6 servings for topping English Toffee Brownie

Total Nutritionals for English Toffee Brownie:

Fat 5gm, Carbs 9gm, Protein 15gm Cal 133


There is a great searchable food database at 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!


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 losing weight, it is most likely that you are not eating enough. The body goes into starvation mode and starts eating muscle. If this happens, just push up your protein and carb intake in equal amounts. Like magic, you will begin to lose weight again.

This phenomenon happens most often when people decide to starve themselves and knock themselves out at the gym. "Eat less, exercise more" is the WORST advice for weight loss, because it almost always leads to muscle loss. Instead, make sure you get one gram protein and one gram carbs for each pound of lean muscle you have. And don't forget to have an additional protein bar for every half hour of exercise. If you excercise for an hour, have the protein bar before you exercise, and a protein drink and a piece of fruit after you exercise.

The pattern we look for in successful weight loss is: loss of 2 lbs fat per week, and GAIN of around a pound of muscle. In my case, I lost 100 lbs, and GAINED 30 pounds of muscle. Each additional pound of muscle gained burns 13 calories per day. So, in my case, I am now burning 390 calories a day MORE than I did when I weighed 283.

Muscle rules.



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!


6 tbs egg substitute
1 serving turkey bacon
1 tbs cheese
1/2 cup cooked sweet potato
pan spray

Cook 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

Monday, March 26, 2007


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.


1 cup Bavarian Tort Fruit - mixed strawberries, cherries, and raspberries
1 pckge Protidiet tropical fruit concentrate protein drink
2 tbs Land O'Lakes sugar free whipped cream

Drizzle tropical fruit protein concentrate over fruit mixture. Top with sugar free whipped cream.

Fat 2gm, Carbs 15gm, Protein 15gm

I'm in heaven!


Friday, March 23, 2007


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 not let me out for 4 months. I was in intensive care for 1 week and nearly lost my life. It was gallstone pancreatitis, and it was in the hospital that I learned that 25gm of dietary fat is not enough to keep the gallbladder purging. But since I could not prove that my gallstones came from a diet, I decided to not sue the doctor who gave me the original diet. But just be aware, if you are obese, you are at risk for gallstones, and if you are on a lowfat diet, you increase that risk.

Lots of good reasons to take those omega 3's. How about not having gallstone pancreatitis? Sounds like a good reason to me.

Thursday, March 22, 2007


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 protein (THANK YOU MARTHA!!!) I thought she was crazy to think I could get by on 1000 calories a day!"


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.


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:


1 cup strawberries, frozen

1 cup cherries, frozen

1 cup raspberries, frozen

Splenda to taste

Mix 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 you serve this with another protein drink.

Wednesday, March 21, 2007


1 lb chicken breast, cooked
1 cup chopped onion
6 Mama Lupe's low carb tortillas
1 tsp salt
1/4 tsp pepper
1 tsp parsley
1 can Old El Paso Green Enchilada Sauce
1 cup Monterey Jack cheese, grated
1 cup fat free sour cream
Cut cooked chicken into strips and pieces. Spray casserole
dish 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.


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 - 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 ganoderic acids A, B, and C, reishi also lowers blood pressure. Truly it is the mushroom of royalty - and in fact, only royalty could take reishi mushroom in China. So, I guess I am Chinese royalty now, because I take 6gm of it daily, divided into 3 doses of 2 gm with breakfast, lunch, and dinner. This buys me another 30 points post prandial.

The final food supplement that is capable of significant lowering of blood sugar is ginger. This is available in 500mg capsules from Vitacost, as well. But since hydration is always a concern, I enjoy 100% ginger tea. And that buys me 30 points post prandial, given my strict diet.

So, even a lady with half a pancreas can manage blood sugar using only food and supplements. It may be noted that I still use insulin on the days that my diet varies by more than 300 calories - but then, there is always that half hour walk!

Enjoy your life, even with diabetes. I sure do.


Monday, March 19, 2007



1 cup turkey pastrami

1 cup sauerkraut

1 cup lowfat Swiss cheese

1/3 cup lowfat Thousand Island dressing

1 tsp whole caraway seed

Mix all ingredients. Fold into low carb tortilla and grill with pan spray.

Fat 7gm, Carb 7gm, Protein 10gm

I 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.



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

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 first, supplements second.


Friday, March 16, 2007


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 method to compute your fat, protein, and carb targets for weight loss. If you are hypoglycemic, you may be underweight, but still have insulin resistance. The solution for both the skinny and the obese people is the same - equal grams of protein and carbs, and low fat.

If it seems like a hassle to get organized and learn what the food composition of your diet is, just think of the hassle when you get diabetes. And, if you have to take insulin, which is a fat storage hormone, further weight gain is inevitable. I guess I would rather be organized.


Tuesday, March 13, 2007


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 Coffee
9am Protein Shake
Lunch: Ham or turkey wrap on low carb tortilla plus small orange
3pm: protein bar
6pm: Entree, salad, and green vegie, plus 10 carb dessert

Not 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!




1/2 scoop vanilla whey protein meal replacement

1/4 scoop orange whey protein

1/4 scoop lemon whey protein

2 ounces fat free half and half

2 ounces 1% milk

1 cup ice

1/2 cup water

1 tsp splenda

1/2 tsp Sunrise Crystal Light

Blend all in blender and serve.

Fat 3gm, Carbs 9gm, Protein 17gm Cal 131

Wednesday, March 7, 2007


LOBSTER ALFREDO - 4 servings

2 cup low carb egg fettucini, cooked and drained
2 cup lobster
4 tbs Knorr Alfredo sauce mix
1 cup water
2 tbs olive oil
2 cups asparagus, cooked and drained

Boil 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

Saturday, March 3, 2007


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 servings
3 cups cottage cheese, lowfat
1 cup mandarin oranges, drained
2 cups whipped light cream - no transfats! use real cream
1 package sugar free orange jello
Mix all ingredients and chill. Serving is 1/2 cup.
Fat 2gm, Carb 23gm, Protein 17gm Cal 180


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!


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 serving
1 cup lowfat cottage cheese
2 eggs
2 tbs unbleached white flour
1/4 cup wheat germ
1 oz apple butter
2 tbsp Land O'Lakes sugar free whipped cream
Mix 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


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 something extra?
How hard is this? I have half a pancreas and my last A1C was 7.0 - and my diet is wonderful! Give it a try!


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.
1/4 cup fat free mayonnaise
1/2 cup parmesan cheese, shredded
2 eggs
1/2 cup bread crumbs
24 oz chicken breast, raw
1 tbsp montreal chicken seasoning
Roll 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 208
This 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!


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 muscle mass and end up slowing down your metabolism. Try to have roughly the same number of carb grams as protein grams, and you will watch your energy soar, and your waistline get smaller.
Sounds like a good reason to sit on your tuffet, eating your curds and whey....


This is a great recipe for those dinners that take you away to exotic is balanced protein and carb.
CARIBBEAN PORK - 4 servings
8 oz pork chops, fat removed
12 oz sweet potato, cooked
1 cup onions
3 oz celery
2 tbs oil
Caribbean Jerk seasoning, to taste
Place 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 285
Serve 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!


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 and not even count it as dietary fat! You will see your blood glucose go down with every tablespoon of coconut oil. Nutiva makes a great virgin coconut oil, and this is my favorite brand.


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.
8 oz coffee, decaf, brewed
1 packet protein raspberry cocoa
1 tbs coconut oil
500 milligram reishi mushroom, (break capsule open)
1/4 tsp cinnamon, ground
2 tbs Land O Lakes Sugar Free Whipped Cream
Brew 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 234
Be sure to measure your blood glucose, as this drink will bring it down.


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 with 100 pounds lean body mass, so my diet was 25 gm fat daily, 100 gm protein daily, and 100 carb grams daily, or about 1025 calories.
Fat grams should stay around 30 gm dietary fat daily for both men and women.
When your diet is composed this way, you won't be hungry as you lose weight (even on this reduced calorie diet) and your energy picks up immediately. You should be mildly hungry, not severely hungry. If you are severely hungry, have a protein drink to kill your hunger.
This diet is recommended by bariatric physicians in my area.


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 shake
1/2 cup lowfat cottage cheese
1 cup water
1 package chocolate protein pudding mix
1 tsp peanut butter - or 1 tbsp coconut oil
1 cup ice
Blend the first four ingredients. Add ice and blend again.
Fat gm 7, Carb gm 15, Protein gm 30, Cal 222
This shake has the added benefit of making your brain chemistry turn to a GOOD MOOD.


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