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!
BLUEBERRY SHAKE:
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
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At 283, I was hungry and tired all the time.
And going backwards on the odometer!
Blood sugar is under control when I use a balanced carb and protein diet.. and better yet, the meals are tasty, fast, and fun! I have lost over 100 pounds and I'm never tired or hungry. So join me for wonderful recipes, thoughts, and methods for keeping diabetes at bay.... Martha
BUY DIET PANTRY COOKBOOK
THE OLD ME
At 283, I was hungry and tired all the time.
110 POUNDS LIGHTER
And going backwards on the odometer!
About Me
- Martha Katona
- A year ago, I weighed 283 pounds - and now I weigh 147. Changing my food has made all the difference. Join me to learn how to eat and cook balanced carb and protein meals.
DIET FOR DIABETICS TO NORMALIZE BLOOD SUGAR
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
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
BE SURE TO ADD A PROTEIN BAR TO THESE TARGETS IF YOU EXERCISE 30 MINUTES.
ALSO, BE SURE TO TAKE YOUR OMEGA 3 SUPPLEMENTS IN ADDITION, 10GM FLAX OR FISH OIL OR COCONUT OIL.
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!!!!!
5'7" and under = 25gm fat 90 gm protein, 90 carb gram daily
5'7" and over = 25gm fat, 100gm protein, 100gm carb daily
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
BE SURE TO ADD A PROTEIN BAR TO THESE TARGETS IF YOU EXERCISE 30 MINUTES.
ALSO, BE SURE TO TAKE YOUR OMEGA 3 SUPPLEMENTS IN ADDITION, 10GM FLAX OR FISH OIL OR COCONUT OIL.
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!!!!!
SUPPLEMENTS USEFUL TO DIABETICS
1. Take the Water Cure summarized at http://www.watercure2.org - it has normalized my blood sugar as long as I am eating my balanced protein and carb diet.
2. Alpha lipoic acid at each meal or snack - 300 mg for a total of 1500mg daily.
3. Fish oil and/or flax oil 4 to 6 grams daily.
4. Reishi mushroom - 500 mg at each meal or snack.
5. Good multi-vitamin and mineral complex.
6. Digestive enzymes at each meal or snack.
7. The usual supplements recommended for diabetes: gymnema sylvestre, fenugreek, cinnamon, vanadium, chromium, zinc and so on. I just use these occasionally. And ginger tea will drop blood sugar about 30 points in 30 minutes, and a walk for 30 minutes will drop it by 60 points or so. So get walking!
8. Alkaline water and lots of fruits and veggies. Whey protein also makes your body alkaline. I take about half my daily 100 gm protein in the form of whey protein drinks.
9. Benfotiamine - 600mg daily - to prevent cross linking of proteins and glucose, and also rebuilds the myelin sheath of nerve tissue. Helps with diabetic neuropathy.
Remember, it is always FOOD FIRST, then SUPPLEMENTS. The balanced protein and carb diet balances blood sugar all on it's own, and then the supplements come in and finish the job.
2. Alpha lipoic acid at each meal or snack - 300 mg for a total of 1500mg daily.
3. Fish oil and/or flax oil 4 to 6 grams daily.
4. Reishi mushroom - 500 mg at each meal or snack.
5. Good multi-vitamin and mineral complex.
6. Digestive enzymes at each meal or snack.
7. The usual supplements recommended for diabetes: gymnema sylvestre, fenugreek, cinnamon, vanadium, chromium, zinc and so on. I just use these occasionally. And ginger tea will drop blood sugar about 30 points in 30 minutes, and a walk for 30 minutes will drop it by 60 points or so. So get walking!
8. Alkaline water and lots of fruits and veggies. Whey protein also makes your body alkaline. I take about half my daily 100 gm protein in the form of whey protein drinks.
9. Benfotiamine - 600mg daily - to prevent cross linking of proteins and glucose, and also rebuilds the myelin sheath of nerve tissue. Helps with diabetic neuropathy.
Remember, it is always FOOD FIRST, then SUPPLEMENTS. The balanced protein and carb diet balances blood sugar all on it's own, and then the supplements come in and finish the job.
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