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