Blood Sugar Solution Recipe

Lower your blood sugar and fight diabesity with these recipes from Dr. Mark Hyman's book,

The Blood Sugar Solution Cookbook.

You can also try Dr. Mark Hyman's

Sweet Potato Burgers
or
Almond-Flax Crusted Chicken.

Sesame-Crusted Sole with Baby Bok Choy and Wild Rice

Ingredients
Serves 2
Wild Rice
1/4 cup uncooked wild rice
Pinch of sea salt
3/4 cups water

Sole
1/4 cup sesame seeds
2 (4-oz) skinless sole fillets
2 tbsp sesame oil
2 heads baby bok choy, trimmed
2 garlic cloves, minced
1-inch piece fresh ginger, peeled and grated
Sea salt and freshly ground black pepper

Directions

Make the wild rice: Put the wild rice, salt and water in a medium saucepan and bring to a boil. Reduce the heat, cover and simmer for 50 to 55 minutes.

Make the sole: Place the sesame seeds on a plate. Lightly rub the sole with 1 tablespoon of the sesame oil. Press the sole onto the sesame seeds to form a crust.

Set aside.

Heat a large skillet over medium-high heat. Add the remaining 1 tablespoon sesame oil and swirl it around the skillet to distribute evenly. Carefully lay the sole in the skillet.

Cook the fish until golden brown, approximately 2 to 3 minutes, leaving it undisturbed to ensure a crunchy crust. Using a fish spatula, turn the sole over and brown the other side for 2 to 3 minutes.

The fish should flake apart with gentle pressure when done. Remove the sole from the pan and set on a plate.

Add the bok choy, garlic and ginger to the skillet. Toss well, until the bok choy begins to wilt. Season to taste with salt and black pepper.

Place the bok choy and steamed wild rice on plates and serve the fish on top. Any leftovers can be refrigerated for up to 4 days.


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Carb-Counting Helpers

Let these pocket-size gadgets do the number crunching for you to track your carb intake and see counts for your favorite foods.

1. Coheso Trace 3 Diabetes Carb Counter & Planner;
Helps you look up nutrition information for more than 50,000 foods, then calulates the calories, carbs and other nutrients and tracks your intake. Also use it to log blood glucose readings, insulin, and other medications, as well as execise. The device stores your records for 12 months and comes with equipment to download data to your computer and create reports and charts.
79.99
coheso.com


2. Diabetes Pilot;
For iphone (and ipod Touch) is a downloadable application that tracks your calories, carbs, and other nutrients based on an intergrated food databased with about 7,000 foods. It also tracks blood glucose results, insulin and other medications, execise, blood pressure, and more- plus it analyzes your data. Use the software in combination with desktop-computer version to print reports and graphs.
11.99 (device sold separately)
diabetesppilot.com



3.Robi Nutrition Assistant;
Is a digtal diary that counts calories, carbs, fiber, protien, and fat, than compares your daily intake to goals you set, calulates daily averages, and stores records for 31 days. Choose from database of 853 foods, or enter nutrition for up to 100 of your own foods.
19.95
nutritionassistant.com

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Grocery Store Survival Guide

carb
Start at the store's perimeter (where you'll typically find diabetes-friendly foods) and follow these simple tips.

1. Fill up on produce;
Fruits and veggies are fiber-rich, healthful carb sources. Worried about waste? Buy precut amounts from the salad bar.
2. Go for the grains;
In the cereal, bread, and pasta aisles, look for "Whole Grain" at the top of the ingredients list. Opt for foods that provide 3 grams or more of dietary fiber per serving.
3.Lean toward lean meats;
Look for beef and pork loin cuts and poultry breast meat- they contain less fat than other cuts.
4. Snack smart;
Look for snacks that offer calorie savings and nutritional value. If you can't resist a high-calorie treat, buy it in 100 calorie packs and eat only one serving.
5. Choose wisely;
"Sugar-free" doesn't mean carbohydrate and calorie-free. Check the label first.
6. Spice it up;
Enjoy the variety of spices and salt-free seasonings available. Spices and herbs are calorie-free ways to add flavor and bypass harmful sodium.
7. Keeps cans on hand;
Canned no-sugar added fruits and no-salt added vegetables are as nutritious as fresh. Rinse and drain regular canned veggies to reduce sodium.
8. Catch some Fish;
Many fish offer heart healthy fats. Avoid frozen fish with breading and butter sauces. Buy canned fish packed in water.
9. Frozen is fine;
Look for "no salt added" or "low sodium" on the package. Avoid frozen foods with sauces- they contain more fat and sodium.
10. Look for low fat diary;
Buy fat-free milk and yogurt and reduced fat cheese. Skip sweetened diary foods such as fruit-on-the-bottom yogurt, which contains added sugar.

Ready, Set, Go

Plan meals for this week, make a shopping list, and head to your friendly neighborhood market.


Money Matters

Buying better-for-you foods need not bust your budget. A lot of new foods are more expensive, but the nutritional value is better.

Be Predictable

At first, it's helpful to stick to a small selection of foods. You'll learn their counts and how they effect your blood sugar levels. Then branch out.

Small Changes

Concentrate on section of the store each shopping trip. Read labels and make a master list of products that work for you.

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Early Insulin is A-OK

Recently diagnosed with type 2 diabetes?
A new study suggest starting insulin early is smart-
and not so scary.

Once people try giving themselves an insulin shot, they have this eureka moment as they realize it's not that hard to do. And many people have no idea that an insulin shot actually hurts less than doing a finger stick for their blood glucose check.
IIdiko Lindvay, MD., MPH., MSCS, a researcher at University of Texas Southwestern Medical Center in Dallas led a three-year study of 58 obese adults newly diagnosed with type 2 diabetes who were treated with either a combination of insulin and metformin or three diabetes medications (metformin, piogitazone, and glyburide). Insulin users took injections twice daily with a pen device that was easy to handle-even for people with Arthritis or impaired vision.
Both groups improved average blood glucose (A1C) to around 6.0 percent (considered excellent control), had a similar small number of low blood glucose episodes, and gained approximately the same amount of weight (10-15 pounds) over the three-year period.

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Carb-Protien Snack Combos

It takes a bit of detective work to sort out the causes of high and low blood glucose and to determine your best eating, exercise, and medication strategies. If your best glucose numbers are unpredictable, eating similar amounts of foods at similar times each day and keeping accurate records will help you and your health care provider identify trends and guide adjustments to your treatment plan. Eating randomly makes it hard to see trends and to control blood glucose levels.



Energy Boosters

Carb-Protien
Snack Combos

If you choose to snack,
consider these carbohydrate-protien combos;

Half a cup of cantaloupe
&
Half a cup of cottage cheese

OR

1 small slice apple
&
12 almonds

OR

half a cup carrot sticks
&
2 tablespoons hummus

OR

Half a cup banana slices
&
1 teaspoon peanut butter

OR

1 small apple
&
1 string cheese


Logging information about your
meals and blood sugars
is a helpful way to see trends.

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Carborhydrate Foods

Carbohydrate foods

I’ve been told to choose protein
foods over carbohydrate foods.

Carbohydrate foods often are maligned, especially when weight loss or blood glucose control is at stake. For good health, our bodies require a balance of all the main nutrients; carbohydrates, proteins, and fats even.


We need carbohydrates because they supply the energy our bodies need to function. Carbohydrates turn into glucose (sugar) once they are fully absorbed into the bloodstream.


When you increase the protein in your diet, you tend to increase the fat as well because protein foods usually contain some fat. Higher fat intake can lead to weight gain and high cholesterol. Another important thing to keep in mind is total caloric intake. Regardless of the percentage of proteins, fats, and carbohydrates in your diet, if your total calories are excessive for your needs, weight gain will occur.


I would recommend you visit a dietitian who can help you design a realistic and balanced meal plan. A personalized meal plan will help you achieve reasonable weight loss and better control cholesterol levels. There’s not need to incorporate soy , although some people find this vegetable protein useful because, depending on the specific product (such as reduced-fat tofu), it is low in calories, and cholesterol.


Keep up the physical activity, since this can help weight loss and cholesterol, too. Water exercises are good choice because they avoid high impact on joint.
Items in this food group contain plenty of B vitamins, protein, iron and thiamin to help your body grow strong. Dry beans and nuts are included in this group because of all the protein they contain. Always try to choose meat, poultry and fish products that are low in fat when it is possible..



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