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Saturday, April 13, 2013

Stress-Free Glucose-Balancing Recipes

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!
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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