If you are a man that is 6 ft tall, your target numbers are 30 gm fat, 125 gm protein, and 125 gm carbs. You can use the calorieking website to check the food values, but this is what it would look like: (ALL GREEN VEGGIES AND SIDE SALADS ARE FREE FOODS, EAT AS MANY AND AS MUCH AS YOU WANT)
Day 1:
Breakfast: Protein Cocoa with whipped cream first thing on getting up.
2nd breakfast: Reese's Shake
Lunch: Ham sandwich w/low carb bread like Pepperidge Farm Oatmeal Bread
Side Salad with low fat dressing - Light Done Right is a good brand
apple or other fruit, 1 cup
Snack: Balance Bar
Dinner: 4 oz ground beef, pan fried with PAM
1 sweet potato
green beans, as much as you want
Blue Bunny No Sugar ice cream, 1/2 cup
Bedtime snack: protein cocoa
Day 2:
Breakfast: Protein Cocoa on arising
2nd Breakfast: Quaker Weight Control Oatmeal
2 eggs
3 slices extra lean ham (5% fat)
Lunch: Tuna salad made with light mayonnaise - 6 oz can
10 crackers or 2 pieces low carb bread - Sarah Lee
apple or 1 cup fruit
green side salad
Snack: Balance Bar
Dinner: Mission Carb Balance Flour Tortilla
4 oz cooked hamburger
1 slice cheese
onions
salsa
lettuce
peach or other fruit
Bedtime snack: protein cocoa
Day 3:
Breakfast: protein cocoa
2nd breakfast: 1 1/2 cups Special K Protein Plus cereal
1 cup milk
Lunch: 3 oz turkey breast meat
2 slices low carb bread
light mayonnaise
tomatoes
onion
1 oz cheese
side salad
3 cups popcorn
Snack: Balance Bar
Dinner: baked chicken breast
1/2 cup lima beans or other starchy beans
side salad
green veggie like broccoli or other deep green veggie
1/2 cup Blue Bunny sugar free ice cream
Day 4: Protein Cocoa
Reese's Shake
Lunch: Roast beef sandwich on low carb bread (3 oz roast beef)
Light mayonnaise
Side Salad
Apple
Snack: Balance Bar
Dinner: Pork Chop
Sweet potato
Side Salad
1/2 cup Blue Bunny no sugar ice cream
Bedtime snack: protein cocoa
Day 5:
Protein Cocoa on rising
2nd breakfast: Turkey sausage links (3 links)
Van's Maple Oat Fusion waffles (2)
Lunch: Chicken Salad made with light mayo, pickles, onions, cayenne
2 pieces low carb bread
1 oz cheese
fruit
Snack: Balance Bar
Dinner: Ham steak
1/2 cup beans
salad
10 carb ice cream
Bedtime snack: protein cocoa
Day 6: protein cocoa on rising
Reese's shake
Lunch: Tuna sandwich made with light mayo, pickles, onions on light bread
side salad
apple
Snack: Balance Bar
Dinner: Fish
Beans - 1/2 cup starchy beans, like limas, blackeyes, black beans, etc.
Green veggie like broccoli or green beans
1/2 cup low carb ice cream
Day 7: protein cocoa on rising
Reese's Shake
Lunch: egg salad sandwich made from 2 eggs with light mayo and mustard
apple
Snack: Balance Bar
Dinner: roast beef
1/2 cup beans
cole slaw with light dressing
low carb tortilla with 1 tbs jelly and peanut butter
Thursday, February 5, 2009
ABC'S FOR DIABETES
There are three supplements that are especially beneficial for diabetics. When you balance protein and carbs, you gain much better control of your blood sugar. But when you add these three supplements, the control of blood sugar becomes much tighter. All three supplements should be a daily part of any diabetic supplement plan.
These three supplements are:
Alpha lipoic acid - to carry glucose into the cells. Protects brain cells.
Benfotiamine - to prevent and mitigate nerve damage and pain, stops crosslinking of glucose and protein in 3 out of 4 pathways.
CoQ10 - to help heart muscles heal and regenerate (also good for the gums)
Alpha lipoic acid may make a biotin deficiency, so make sure you have biotin in your daily vitamin. Or, you can buy alpha lipoic acid plus biotin at Vitacost.com. Take up to 2000 mg daily, divided into doses each time you eat. But be careful, you can take too much alpha lipoic acid and cause a diabetic low. Be sure to measure your blood sugar and work with your doctor if you decide to take alpha lipoic acid. Your doctor will need to adjust your diabetic medications.
Benfotiamine is available at many places on the web. I buy mine at Vitacost.com. Take 600 mg daily.
CoQ10 is also available everywhere. There is a stronger version of coq10 that is better absorbed and thus, stronger. I also buy that at Vitacost. com
Guess you can tell I like Vitacost! I don't work for them or with them, but appreciate the fact they carry must-have supplements for diabetics.
And, if your doctor needs some encouragement about any of these supplements, point them to all the peer-reviewed scientific studies at http://www.pubmed.com - just type the terms into the search engine there. It will pull up study after study of how beneficial these substances are. They are all from natural sources.
These three supplements are:
Alpha lipoic acid - to carry glucose into the cells. Protects brain cells.
Benfotiamine - to prevent and mitigate nerve damage and pain, stops crosslinking of glucose and protein in 3 out of 4 pathways.
CoQ10 - to help heart muscles heal and regenerate (also good for the gums)
Alpha lipoic acid may make a biotin deficiency, so make sure you have biotin in your daily vitamin. Or, you can buy alpha lipoic acid plus biotin at Vitacost.com. Take up to 2000 mg daily, divided into doses each time you eat. But be careful, you can take too much alpha lipoic acid and cause a diabetic low. Be sure to measure your blood sugar and work with your doctor if you decide to take alpha lipoic acid. Your doctor will need to adjust your diabetic medications.
Benfotiamine is available at many places on the web. I buy mine at Vitacost.com. Take 600 mg daily.
CoQ10 is also available everywhere. There is a stronger version of coq10 that is better absorbed and thus, stronger. I also buy that at Vitacost. com
Guess you can tell I like Vitacost! I don't work for them or with them, but appreciate the fact they carry must-have supplements for diabetics.
And, if your doctor needs some encouragement about any of these supplements, point them to all the peer-reviewed scientific studies at http://www.pubmed.com - just type the terms into the search engine there. It will pull up study after study of how beneficial these substances are. They are all from natural sources.
Tuesday, February 3, 2009
THE CORE OF THE PROBLEM
By now most of you who are following this balanced protein and carb diet know exactly what you were doing wrong before. Too many carbs, the wrong kind of carbs, carbs by themselves, and not nearly enough protein.
Many people think they can't afford to ramp up their protein so it matches the carbs they eat. What they don't know is that the cost of the food they are eating now (mostly carbs) is not the whole cost of eating that way.
The real cost of eating carbs out of proportion to protein is the medical expense and pain of diabetes in the years ahead. Real pain, real medical bills. Add that to the cost of the high carb diet and you begin to understand that skimping on protein to save money is not a bargain at all.
All protein costs about the same, whether it is from whey protein, eggs, meat, chicken, turkey, or pork. It is all about $1 for 15 gm of protein. For most women, that means you will be spending about $6 per day on protein. That is a lot better than what it costs to be diabetic. I believe the latest statistics of how much a doctor can expect to make over the lifetime of a diabetic is something around $250,000.
The protein is cheaper.
Many people think they can't afford to ramp up their protein so it matches the carbs they eat. What they don't know is that the cost of the food they are eating now (mostly carbs) is not the whole cost of eating that way.
The real cost of eating carbs out of proportion to protein is the medical expense and pain of diabetes in the years ahead. Real pain, real medical bills. Add that to the cost of the high carb diet and you begin to understand that skimping on protein to save money is not a bargain at all.
All protein costs about the same, whether it is from whey protein, eggs, meat, chicken, turkey, or pork. It is all about $1 for 15 gm of protein. For most women, that means you will be spending about $6 per day on protein. That is a lot better than what it costs to be diabetic. I believe the latest statistics of how much a doctor can expect to make over the lifetime of a diabetic is something around $250,000.
The protein is cheaper.
LIKE SHARDS OF GLASS
When blood sugar is high, the sugar combines with protein in your blood to make glycated end products. These are like little shards of glass, and they cause damage in the parts of your body that have fine capillaries. This would be the lens of your eyes, your toes, kidneys, and fingers. These places are where diabetic neuropathy, or pain, can strike.
All of the pain is caused by high blood sugar. It is such a crime that all of us were fed cereal, cake, cookies, and other junk foods that make us sick. Hardly anyone that is still chowing down on junk food is aware that it will make them have amputations, kidney dialysis, or blindness if they don't get their blood sugar under control. Two thirds of American is on their way to diabetes.
The simple solution is to have a gram of protein with every gram of carbs you eat. Never eat carbs by themselves. The protein keeps the carbs from damaging your body - but you can only have about 90 to 100 gm protein and carbs per day for a woman, and about 125 gm of protein and carbs for a man.
Use your food labels! COUNT. Learn what your food values are. Learn to hit your target numbers at the panel on the left. Lose the weight. Your eyes, feet, kidneys, and heart will thank you. No food is worth your life.
All of the pain is caused by high blood sugar. It is such a crime that all of us were fed cereal, cake, cookies, and other junk foods that make us sick. Hardly anyone that is still chowing down on junk food is aware that it will make them have amputations, kidney dialysis, or blindness if they don't get their blood sugar under control. Two thirds of American is on their way to diabetes.
The simple solution is to have a gram of protein with every gram of carbs you eat. Never eat carbs by themselves. The protein keeps the carbs from damaging your body - but you can only have about 90 to 100 gm protein and carbs per day for a woman, and about 125 gm of protein and carbs for a man.
Use your food labels! COUNT. Learn what your food values are. Learn to hit your target numbers at the panel on the left. Lose the weight. Your eyes, feet, kidneys, and heart will thank you. No food is worth your life.
Sunday, January 25, 2009
TURKEY SAUSAGE LINKS WITH WAFFLES
A favorite breakfast of mine is turkey sausage links, and waffles.
You can use any brand you like, but just add up the protein grams and make them equal to the carb grams in the waffles.
I use 3 turkey sausage links, and 2 Van's Maple Oat Fusion waffles.
Sugar free syrup, of course!
All for about 325 calories, and balanced protein and carb! Go ahead, top it with a little whipped cream!
You can use any brand you like, but just add up the protein grams and make them equal to the carb grams in the waffles.
I use 3 turkey sausage links, and 2 Van's Maple Oat Fusion waffles.
Sugar free syrup, of course!
All for about 325 calories, and balanced protein and carb! Go ahead, top it with a little whipped cream!
Wednesday, January 14, 2009
QUESTIONS, ANYONE?
By now you may have discovered how much better you feel when you get half of your protein from whey protein. It is a marvelous way to alkalinize your body and reduce the glycemic index of anything you eat. And, if you have equal grams protein and carbs each time you eat, you will find that method balances blood sugar all on its own.
But for those of you that are wondering if you are ready to take the plunge to control blood sugar with food, I am here to answer the questions you may have. Just email me.
It seems so strange to me that the whole blood sugar issue has gotten so far away from using common sense. Smaller meals mean less strain on the pancreas, so "just in time food" is the way to go. You can learn as you go, too, so don't hesitate to begin to learn to hit your target numbers. You have a whole new life coming where you will feel much better and manage your blood sugar the best way possible: with food, exercise, and supplements. Of course, work with your doctor to confirm with the A1C.
But for those of you that are wondering if you are ready to take the plunge to control blood sugar with food, I am here to answer the questions you may have. Just email me.
It seems so strange to me that the whole blood sugar issue has gotten so far away from using common sense. Smaller meals mean less strain on the pancreas, so "just in time food" is the way to go. You can learn as you go, too, so don't hesitate to begin to learn to hit your target numbers. You have a whole new life coming where you will feel much better and manage your blood sugar the best way possible: with food, exercise, and supplements. Of course, work with your doctor to confirm with the A1C.
Tuesday, January 6, 2009
COOL LEMON BARS
COOL LEMON BARS
1/3 cup graham crackers, crushed
1 cup egg substitute
1 cup Splenda
1 tsp lemon peel
1/2 package Lemon Sugar Free Jello
2 tbs water
3 tbs Splenda
3 oz fat free cream cheese
1 tbs lemon juice
Crush low-fat graham crackers, spreak in cake pan sprayed with pan spray. Mix other ingredients and pour over wafer crust. Bake at 350F for 20 minutes, or until set and browned. Serve with sugar free whipped cream if desired.
1/3 cup graham crackers, crushed
1 cup egg substitute
1 cup Splenda
1 tsp lemon peel
1/2 package Lemon Sugar Free Jello
2 tbs water
3 tbs Splenda
3 oz fat free cream cheese
1 tbs lemon juice
Crush low-fat graham crackers, spreak in cake pan sprayed with pan spray. Mix other ingredients and pour over wafer crust. Bake at 350F for 20 minutes, or until set and browned. Serve with sugar free whipped cream if desired.
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