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.


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

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

Enter your email address:

Delivered by FeedBurner

My other blog; ♥ ♥ ♥ ♥ ♥1. Across this bridge2. Struggling parents3. When life become a book4. Read Between the Lines5. The Sleeping Turtle Art Gallery6. Layout Marketing7. Internet Lifestyle8. Marketing Myself

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.

Enter your email address:

Delivered by FeedBurner

My other blog; ♥ ♥ ♥ ♥ ♥1. Across this bridge2. Struggling parents3. When life become a book4. Read Between the Lines5. The Sleeping Turtle Art Gallery6. Layout Marketing7. Internet Lifestyle8. Marketing Myself

Healthy Foods Choice

Choosing Healthy Foods
The thought of a diet can feel overwhelming when you’re learning to manage your type 2 diabetes. However, diet is not only about eating less of the foods that you love or about losing weight—it’s also about making some simple lifestyle changes that you can enjoy and stay with. You may be surprised to find that you can eat right while still eating many of the foods that you like. When you have type 2 diabetes, eating well-balanced meals in the correct amounts can help you manage your blood sugar levels.

There always seems to be a story in the media about a food that’s just been found to be good or bad for you. Some basic principles have weathered the fad diets and stood the test of time. Here are some healthful food choices that you and your family can depend on:

Eat lots of vegetables and fruits. To get good variety, choose from the rainbow of colors available. Eat low-starch or nonstarchy vegetables, such as spinach, carrots, broccoli, or green beans, with meals.

Choose whole-grain foods over processed-grain products. Try brown rice with your stir-fry or whole-wheat spaghetti with your favorite pasta sauce.

Include dried beans, like kidney or pinto beans, and lentils in your meals.

Include fish in your meals 2 to 3 times a week.

Choose lean meats. For example, cuts of beef and pork that end in "loin," such as pork loin and sirloin, are good choices.

Remove the skin from chicken and turkey.

Choose nonfat dairy, such as skim milk, nonfat yogurt, and nonfat cheese.

Choose water and calorie-free diet drinks instead of regular soda, fruit punch, sweet tea, and other sugar-sweetened drinks.

Cook with liquid oils instead of solid fats, which can be high in saturated and trans fats. Remember that all fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats.

Cut back on high-calorie snacks and desserts, such as chips, cookies, cakes, and full-fat ice cream.
If you eat too much, you can gain weight, even if what you’re eating is healthful, so watch your portion sizes.

Enter your email address:

Delivered by FeedBurner