Food for life
Reduce your stress and regulate your blood sugar with 24 hours' worth of glucose-balancing dishes from dietician Mitzi Dulan, RD, CSSD. Each meal contains three vital components – protein, fiber and healthy fat – so you don't spike and crash. Get her glucose-balancing shopping list!
Breakfast
Oatmeal
Makes 1 serving
Ingredients
3/4 cup raw oats
1/2 cup hemp milk
1 tsp almonds, sliced
1/2 tsp cinnamon
Directions
Mix oatmeal with milk and microwave for about 1 minute and 45 seconds. Add milk to desired consistency. Sprinkle with cinnamon and sliced almonds.
Use this list of foods, all of which are low to moderate glycemic index foods, to help you structure your meals. A food’s glycemic index indicates how quickly it will raise your blood sugar levels after ingestion. If you eat foods with a high glycemic index, like white bread or foods containing high fructose corn syrup, it rapidly raises your blood sugar. Research has shown that high glycemic index foods worsen your blood sugar levels and increases your risk for obesity. On the other hand, eating foods with a lower glycemic index has been shown to decrease your risk of developing diabetes and heart disease.
You want to make sure each meal contains foods from each of the three vital categories: protein, fiber and healthy fats.
Protein
Cheese
Chicken
Eggs
Energy bars (delete)
Fish
Greek yogurt
Enriched hempmilk
Jerky
1% Organic milk
Lean beef
Quinoa
Salmon
Shellfish
Fiber
Almonds
Apple
Baby carrots
Barley
Cantaloupe
Energy bars (carefully read labels)
Flaxseed
Quinoa
Strawberries
Sweet potatoes
Watermelon
Lentils
Oatmeal
Oranges
Pears
Pistachios
Whole wheat pasta
Healthy Fats
Almonds
Almond butter
Avocado
Cashew butter
Energy bars (carefully read labels)
Peanut butter
Pistachios
Salmon
Walnuts
Other Stress-Reducing Foods
Bananas (because of high potassium)
Cinnamon
Grapes
Lemons
Tomatoes
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Breakfast Strata
Makes 10 serving, prep 30 minutes
cooking time 10 minutes
Refrigerate overnight, bake at 350 for an hour, Broil 3 minutes,
3 cups small broccoli florets (about 6 ounces)
3 sweet or hot Italian turkey sausage links (about 10 ounces)casings removed.
3 Plum tomatoes, seeded and chopped
3 scallions, trimmed and sliced
1 loaf Italian bread (about 4 ounces) cut into 1 inch cubes
8 Large eggs
4 egg whites
1/4 tsp salt
1 package (10 ounces) 2% white cheddar cheese
(such as Cracker Barrel) shredded
1 Bring a large pot of lightly salted water to boiling. Add broccoli and cook for 3 minutes. Drain and set aside.
2. Coat a large nonstick skillet with nonstick cooking spray. Heat over medium-high heat and crumble in h. Cook 5 minutes, breaking apart with a spoon, until cooked through. Add tomatoes and scallions; cook 3 more minutes. Remove from heat.
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3. Place bread crumbs in large bowl. In a medium-size bowl, whisk eggs, egg whites, milk and salt. Pour sausage mixture and broccoli florets over bread. Stir to combined. Add egg mixture and 1 /2 cups of the cheese and stir to blend evenly. Coat a large rectangular or oval dish with nonstick spray. Transfer mixture to prepared dish, cover with plastic and refrigerate overnight.
4. Heat oven to 350 degrees. Uncover dish and top with remaining 1 cup cheese. Cover with nonstick foil and bake at 350 degrees for 45 minutes. Uncover and cook 15 minutes more. Increase oven temp to broil and crisp under broiler for 3 minutes. Let rest for 5 minutes before serving.
344 calories, 14g fat 6g sat 27g carbs 3g protein 823 sodium 207 cholesterol
My other blog;
♥ ♥ ♥ ♥ ♥
1. Across this bridge
2. Struggling parents
3. When life become a book
4. Read Between the Lines
5. The Sleeping Turtle Art Gallery
6. Layout Marketing
7. Internet Lifestyle
8. Marketing Myself
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