MOM'S MEATLOAF

Mom's Meatloaf

Makes 6 servings:

1 lb 90% lean raw hamburger
1/2 onion, chopped
2 pieces oatmeal bread, toasted
1 can Campbell's Vegetarian Vegetable Soup
3 eggs
1/2 cup ketchup

Mix ground beef, onion, toasted oatmeal bread, soup, and raw eggs in a bowl. Spray a bread pan with pan coating. Pour in meat mixture. Top with ketchp. Bake at 375F for 45 minutes.

Fat 7gm, Carbs 18 gm, Protein 22 gm, Fiber 2 gm, Cal 220

GREAT PRODUCTS FROM DIXIE DINER

Dixie Diner is providing us with great desserts and mixes that are all balanced protein and carb. They are delicious. So, as long as you are hitting your target numbers for fat, protein, and carbs, the Dixie Diner products can work right in to a diet that keeps blood sugar low.

For your eating pleasure, from Dixie Diner, all balanced protein and carb:

Snackin' Carrot Cake
Brownies
Muffin Mixes
Waffle and Pancake Mixes

Google it!

CONSCIOUS EATING

Most people think that if they count carbs, and limit them, they are doing all they need to lose weight or control blood sugar. This is simply not the case. In order to lose weight, and increase your metabolic rate at the same time by gaining muscle, it is necessary to follow all of the main food composition counts, and use your food labels.

Why is this? It is because a low carb diet produces muscle loss and slows your metabolic rate. Also, if you eat too much fat, the calories alone will mean you don't lose weight. And if you don't get enough protein, your body will eat its own muscle and slow your metabolic rate.

So what we are really talking about is learning to be a conscious eater by knowing all four values: fat, protein, carbs, and fiber.

The target amounts for the diet to normalize blood glucose and produce weight loss that still increases muscle are the following:

1. Keep all meals low fat. This means a heart healthy target of 40 gm fat per day, including your omega 3's.

2. 1 gram of protein and 1 gram of carbs for every pound of lean muscle mass.

3. You can subtract fiber from carbs, a great way to keep the pounds coming off.

In my case, I am 5'9" and I target 25gm fat, 100 gm protein and 100 gm carbs daily. If I go over this amount, I have to exercise more, or take insulin. The exercise seems to be the best option, as further insulin use only increases my problem with insulin resistance.

Becoming a conscious eater has freed me from taking insulin except on special occasions.

EGG SALAD SANDWICH

2 whole eggs, hardboiled
2 tsp light mayonnaise
1/4 tsp mustard
2 pieces Jewish Rye Bread from Pepperidge Farm

Peel hardboiled eggs and chop in a small bowl. Add mustard and mayonnaise. Toast bread and spread egg salad. Salt and pepper to taste.

To balance protein and carbs, serve with whey protein drink.

Fat 12 gm, Carbs 30 gm, Protein 18 gm, Fiber 2 gm, Cal 319

BEEF STIR FRY

BEEF STIR FRY

1 lb raw stir fry beef, cut into strips
1 tbs oil
Stir Fry marinade
1 pkg frozen Asian vegetables

Marinate beef in Stir Fray marinade. Add 1 tbs oil to skillet, and heat. Add marinated beef and cook until no pink remains. Add frozen Asian vegetables and heat through.

Makes 4 servings. Can best be served over bean noodles or other low glycemic carbs. Rice is too high glycemic, and too carby!

Calories 244, Fat 12 gm, Carbs 9 gm, Protein 25 gm

ESSENTIAL PLANT OILS

There are a couple of essential oils that will lower blood sugar, but you have to be careful with them. They work by stimulating the pancreas to produce more insulin - and that is not a desireable condition for long term use. But if you are looking for other ways to lower blood glucose, then take a look at GERANIUM OIL and CORIANDER OIL.

You can buy these essential oils at any good health food store. Rub them on the little veins that are at your ankles, or rub them on the bottom of your feet. Presto! Blood sugar is down. Within 10 minutes, these essential oils have traveled from your feet all the way around your body!

But now we need to look at why these oils work, and why they are not good for long term use. The oils stimulate insulin production - and if used for a long time, can exhaust the pancreas. This is just like any medicine that you may be taking that stimulates insulin production, so this is also a warning about pushing the pancreas too far, whether it is from essential oil or traditional prescriptions.

But, for occasional use, these oils work just fine. But remember, the better way to manage blood glucose is with FOOD, just in time meals, and hitting your target numbers. These oils are just for use in emergencies.

A nice side effect of the geranium oil is that it will also kill pain from shingles if rubbed right on the shingles, and it also keeps away mosquitoes.