Thursday, June 25, 2009


Once you actually start hitting your target numbers, you find out a couple of things:

1. Your glucose meter will plunge.
2. You need to work with your doctor to reduce your diabetic medications.

This is victory! You are now hitting your target numbers and being super nourished on far fewer calories. Your hunger is gone. Your tiredness is gone. And your A1C will be much lower as a result of hitting your targets.

It is so simple. Use food to manage blood glucose. What a concept! I am being facetious, of course, but this is your opportunity to learn how badly the Standard American Diet treats us. We don't need all the extra fat, carbs, and calories, in fact, that is what is making us sick.
And we DO NEED the extra protein to help manage blood glucose. This is what the American Diabetic Association recommended for fifty years. A balanced protein and carb diet manages blood glucose all on its own. Now the supplements that lower blood glucose can really work.

So, congratulate yourself, and stay free. Your doctor will be amazed. And you will be losing weight, feeling great, and getting more energy from day to day.


Friday, June 19, 2009


This is the season for blueberries! Not only does the blueberry shake taste great, but it is packed with antioxidants. You can use any fruit in this basic recipe, but blueberries are a wonderful treat!


1/2 cup 2% cottage cheese
1 cup water
stevia or splenda to taste
1 cup blueberries
1 scoop vanilla whey protein

Blend all in a blender. Add one cup ice and blend again.

Fat 3 gm, Carbs 30 gm, Protein 30 gm

Thursday, June 11, 2009


makes 6 servings

6 Mission Low-Carb Tortillas
PAM cooking spray
1 lb cooked chicken breast
2 cups refried beans
1 cup salsa
1/2 cup chopped onions
shredded lettuce
3 oz grated cheese

Spray tortillas with cooking spray and bake for 5 minutes at 425F, or until crisp. Debone chicken and chop. Spread refried beans over cooked tortillas. Add chicken, salsa, cheese and lettuce. Add chopped onions.

Fat 9 gm, Carbs 28gm, Protein 33gm, Fiber 12gm

Tuesday, June 9, 2009


I have many people that ask why we need to get so exact that we need to count grams of fat, protein, and carbs. The answer is surprising: by learning to count, we get the freedom to use any food we want, as long as we hit the target numbers. Rather than talking about "eat more protein, and cut back on carbs" - we find many ways we can "cheat" on the diet, and still hit our targets. For instance, Blue Bunny makes a really good sugar free ice cream, and sometimes I want that after dinner. As long as I am hitting my targets, it is fine!

The other reason to learn to love numbers and logging is that it teaches you where your fat, protein and carbs are coming from. After one year of logging, I know exactly how many carbs and protein grams are in my best loved foods. And I can plan around that and hit my numbers.

Most people cannot believe how great they feel when they are hitting their targets. So, logging, and learning to hit targets is a necessary step. You will be a different person, a Ph.D. in food, and your body will show it!