Monday, March 18, 2013


I understand that many people just can't eat in the morning right after they get up. If they only knew that this is a symptom of the wrong eating patterns, and that it contributes to the weight problem, I am sure they would go for a delicious protein shake! It is easy to make, takes only a minute or two in the blender, and it does many things to improve glucose control. Let me show you!

Most diabetics have a problem with high blood sugar in the morning. Their liver has dumped glucose into their bloodstream overnight, and unless they eat SOMETHING, which starts calorie burning, that blood sugar will continue to climb. Your body relies on the stimulus of food to actually start burning calories. So, if you don't eat in the morning, you are contributing to your high blood sugar problems.

The first thing to do is to make a high protein, moderate carb shake. You can find many brands of whey protein that are natural, with no artificial sweeteners. I have experimented with this for all the time I have spent losing weight, and the Reese's Shake is my alltime favorite. But here is another winner:


1/2 cup 2% cottage cheese

1 cup water

15gm serving whey protein, orange pineapple or any other flavor

1 tbs chia seed

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

Fat 4gm, Carbs 13gm, Protein 27 gm

This will keep you going all morning, start your calorie burning engine, and keep your blood sugar low. It tastes great! The chia adds fiber, protein, and a very few low glycemic carbs, along with omega 3 fats.

The wonderful thing about whey protein in the morning, according to Dr. John Gray (of Mars and Venus fame) - is that for women, your mood is set at "good" for the entire day if you get up and have a whey protein shake within two hours of waking. The amino acids tyrosine, tryptophan, and others in whey protein are precursors to serotonin, the feel good brain chemical.

And I have found that if I have the same number of carbs, protein, and fat in any other form than a protein shake, my blood glucose control is not as good. The whey protein has a low glycemic index, and you can use that to help control your blood sugar for hours.

If you are on a low fat diet, be sure to add some coconut oil to your shake.  A low fat diet can trigger gallstones, and the coconut oil will keep your gall bladder flushing to prevent them.  Use up to 2 tbs coconut oil daily for women, and up to 3 tbs coconut oil for men.  Coconut oil also raises your metabolic rate, so don't be afraid to use it, even in a low fat diet.

The best bonus is it tastes good!

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