FOOD CONSISTENCY LETS YOU JUDGE SUPPLEMENT EFFECTIVENESS

Some of you have asked how I can tell which supplements work effectively to reduce blood sugar. It is easy, really. I just logged all my food and kept my target numbers for fat, protein, and carbs CONSISTENT. For an entire year, I hit my target numbers (for someone my size) of 25gm fat plus 6 gm omega 3's, 100gm carbs and 100gm protein on a daily basis. Against this background, I introduced the supplements listed on the left side of the blog.

The most stunning was alpha lipoic acid. It only took 5 days for me to reduce my need for insulin completely. This is a real miracle, as I only have half a pancreas. What does alpha lipoic acid do? It does the same thing insulin does - it carries glucose across the cell membrane into the mitochondria for "burning." But the only reason I knew how effective the alpha lipoic acid is came from the fact that I held my fat, protein, and carb targets steady. Therefore, when I found that I got a 30-point reduction in post-prandial glucose, I knew it was the alpha lipoic acid.

You, too, can be a scientist! Work with your doctor and learn to hit your fat, protein, and carb targets at left. You will be so pleased with the reduction that happens in blood glucose that comes from hitting those targets, but the real payoff is that you can identify which supplements help.

Of course, it goes without saying that you need to be working with a doctor that approves of the use of supplements for diabetes. If you can't find one, go looking. There are plenty of them out there, and more of them coming on board every day.

Just be strict with yourself, hit your targets, and let the supplements finish the job! It helps to eat 5 times per day and measure 5 times per day, as I did. The glucose meter does not lie!

LEMON SOUFFLE PIE

LEMON SOUFFLE PIE

1 low fat graham cracker pie crust
1 pkg Lemon Instant Pudding, sugar free, fat free
12 oz evaporated milk
1 cup dessert topping, sugar free

Mix milk and pudding mix. Pour into crust. Top with sugar free whipped topping. Chill.

Makes 8 servings.
ALWAYS SERVE WITH 20GM PROTEIN. I USE WHEY PROTEIN COCOA.

Fat 9 gm, Carbs 21 gm, Protein 4 gm Calories 184

REUBEN WRAP

Reuben Wrap


1 each tortilla, Mama Lupe's
2 slices Beef Pastrami, Sara Lee 95% Fat Free
2 tbs Sauerkraut, canned
1 tbs Salad Dressing, Thousand Island Reduced Fat
1 slice Cheese, Swiss

Wrap pastrami, drained sauerkraut, Thousand Island Reduced Fat dressing, and Swiss cheese in a low carb tortilla. Serve with reduced fat potato chips or reduced fat cheezits to balance protein and carbs.

Fat 12.5gm Carbs 12.5gm Protein 20gm Cal 242

WHICH PROTEIN BAR?

As you may have figured out from my history, I am a fan of the phrase "Food composition equals body composition." The ratio of fats to protein to carbs in our food is what determines our muscle to fat ratio. Since it is muscle that burns calories, we want food that builds muscle and loses fat.

Protein bars can fit this description, but you have to look carefully to see what the composition of the protein bar is. The ones that have protein grams roughly equal to carb grams, (within 10 grams) are the ones we want.

There are many so-called protein bars on the market, but only a few have the right food composition to manage blood sugar and build muscle.

The winners are: ZONE bars and BALANCE bars, both available at Walmart. If you are a Shaklee protein bar fan, they work for this formula, too.

Protein bars are a great snack, but if they have too many carbs for the amount of protein in them, they will trigger an insulin spike and make-you-hungry insulin crash just like eating carbs by themselves. So look at those numbers next time you buy a protein bar. Protein should be almost equal to carbs, and it should be low fat, below 6 grams.

TROPICAL SUNRISE SHAKE

Another favorite shake of mine is a shake using the Tropical Sunrise flavor of whey protein from Champion Nutrition.

1/2 cup 2% cottage cheese
1 cup water
1 tbs chia seed
stevia to taste
1/2 scoop Tropical Sunrise whey protein

Blend all ingredients. Add 1 cup ice and blend again. You can add pieces of orange or mandarin orange if desire, just watch how many carbs you put in.

TURKEY SANDWICH

A turkey sandwich is a great way to balance protein and carbs at lunch. I use Pepperidge Farm Oatmeal Bread, light mayonnaise, lettuce, tomato, onion, and one slice bacon. I like the bread toasted. Here is the recipe:

2 slices Pepperidge Farm Oatmeal Bread
3 oz turkey
light mayonnaise
tomato
lettuce
onion

Fat: 7 gm Carbs: 28 gm Protein 22 gm Fiber 2 gm Cal 272

If you have the room in your daily targets, add one slice turkey bacon!

Notice how the protein grams are within 10 gm of the carb grams. Ideally, you should have more protein than carbs, but as long as it is within 10 gm, you are OK.

You can make this basic sandwich with any lean protein, such as chicken, roast, ham, or fish.

SPECIAL K HI PROTEIN BREAKFAST

Hurray for Special K - they have a new, high protein cereal that makes a powerhouse breakfast when combined with whey protein. Here is a simple recipe.

1 1/2 cups Special K Protein Plus Cereal
15 gm vanilla whey protein
1 cup water
Stevia Balance

Mix whey protein in water. Pour cereal into bowl, top with Stevia Balance. Pour whey protein mixture over cereal and enjoy!

Fat 6 gm Carbs 28 gm Protein 35 gm Fiber 10 gm

WHICH OMEGA 3'S??

I have explained in an earlier post that Omega 3 fats are absolutely critical for diabetics. But there are several kinds of Omega 3's, which is best?

Fish oil, which is abundant in Omega 3's, is the most desirable kind. Your body does not need to modify the chains in it, and it can be used immediately by the body. It fights inflammation, and in general, is the best form. But some diabetics experience a blood sugar increase when they use fish oil, so watch your glucose meter carefully. I recommend 2 gm of fish oil per day.

But there are other forms of omega 3's from plants. The only problem with these is that your body has to work hard to convert them to a form the body can use. But good plant omega 3's include chia seed and flax. I try to work in another 4 to 6 gm of these plant omega 3's in addition to my fish oil.

A nice benefit is that your cracked, dry skin disappears and you regain that "dewy" look of youth. But the real bonus is that your are getting rid of the rigid transfats you have eaten in the past (you are not still eating transfats are you?) and replacing them with omega 3's in the cell membranes throughout your body. This helps insulin resistance, the problem with most Type II diabetics.