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IT’S YOUR CHOICE Rule #1: HEAD OVER STOMACH: Think before you eat! Eat with a conscience. You have choices with consequences. Decide what outcome you really want. Healthy body, reduced glucose and A1c, reduced complications. DIABETES IS A DISEASE OF THE VESSELS Excess glucose thickens blood carrying nutrients and oxygen…

FOOD LABEL GUIDELINES Always look at the serving size (yours might be different from theirs!) Total fat includes the “unhealthy fat” like saturated and trans as well as the“healthy fat” like monounsaturated and polyunsaturated Low saturated/trans fat is 3 grams per serving Low sodium is less than 140 mg per…

Yes, you still can … with a conscience! Chinese Food:  Shrimp, chicken, pork or beef with vegetables.  Do not get breaded or fried choices.  Ask for your food dry, with little sauce or get it steamed with the sauce on the side for dipping.  The sauce has hundreds of calories, lots of salt, sugar,…

Trader Joe’s:  Reduced Guilt Spinach and Kale Greek Yogurt Dip Trader Joe’s salad dressings (can be used as dips or marinades or topings for veggies):  Almond Butter Turmeric or Green Goodness or Carrot Miso Ginger (in produce area) Champagne Pear Vinaigrette dressing Butternut squash Zig-Zags (crinkle cut fries) in produce…

Food Majesty’s week of healthy diabetes meals planned for you! Here’s an example of combining food groups to help balance glucose levels.  Also, try to eat every three to four hours.  Times and meals can vary, it’s just an example, and you are not robots!!!! You are human beings who have developed…

When an individual or loved one is diagnosed with diabetes a major concern is about what foods are safe to consume.  Always remember that food IS energy.  Food breaks down into glucose (energy) so we can survive.  Our mission is to provide our body with long-lasting and balanced energy.  This…

Column A Column B CARBOHYDRATES = SUGAR PROTEIN/FAT = NO SUGAR Carbs digest quickly Protein/fat digest slowly They spike and drop blood sugar They help to balance glucose (and therefore energy level) when added to carbohydrates They BLAST sugar into the bloodstream They TRICKLE sugar into bloodstream Providing a quick…

You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods. Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals: Measurement Ingredient ½ C Cooked…

Millions of American children and approximately 3% of the adult population have been diagnosed with Attention-Deficit/Hyperactivity Disorder or ADHD. The main symptoms are reduced attentiveness and concentration, hyperactivity, distractibility and impulsiveness. Recently, researchers found subtle differences in the brain structure and metabolism between children with and without ADHD. Can diet…

Foods to Maintain Strong Bones: • Calcium works in conjunction with magnesium and vitamin D. Foods with high calcium levels are milk, almond milk, yogurt, cheese, spinach, kale, broccoli, collard greens, beans, figs, tofu, sardines, almonds and calcium-fortified orange juice. • Magnesium, in addition to calcium and vitamin D, works…

One-third of all cancers are diet-related. Foods can help a person cleanse the body and keep the immune system and the body strong. Wholesome foods like whole grains, fruits, vegetables and legumes can accomplish this. Foods laden with chemicals, artificial sweeteners, like fat-free or sugar-free foods, offer the body an…

What is cholesterol? Cholesterol is a white, waxy substance made by the liver that is only found in animal products. Is all cholesterol bad? HDL or high-density lipoproteins are good for the heart. If above 50 mg/dL, they protect the heart by helping to clear plaque out of your arteries.…

Chronic Obstructive Pulmonary Disease (COPD) is a respiratory disease. Emphysema and chronic bronchitis are two respiratory diseases with which you are probably already familiar. Respiration is the complete cycle of breathing in and out. When you breathe in (inhale), oxygen enters the lungs. When you breathe out (exhale), carbon dioxide…

There are many misconceptions about what to do when a person needs to take this drug. Coumadin is a blood-thinner. It’s not the only blood-thinner that you can take: garlic, vitamin E, Ginkgo Biloba, aspirin and fish oil are just a few others. The main concern of many people on…

The Diet Game provides a month of practice meal plans to assist you in your new way of eating – to help you along on your journey. This is not meant to be a short-term diet but rather a teaching tool (a game!) for you to finally learn how to…

Cirrhosis is a progressive liver disease that’s usually brought on by alcoholism. Still, malaria, syphilis, viral hepatitis, drugs, blocked bile ducts or even malnutrition also can cause the disease. Cirrhosis causes the liver cells to die and be replaced by scar tissue. This scar tissue does not enable the liver…

Diverticulosis is a very common condition of the intestine. About half of all Americans aged 60-80 and almost everyone over age 80 has it. When you have diverticulosis, small pouches called diverticula in your colon bulge out. This is mostly due to the American diet of refined carbohydrates and very…

Esophageal Reflux refers to the regurgitation of stomach acids into the esophagus. The most common symptom is heartburn. Esophageal reflux is usually a mild condition that can be managed medically or nutritionally. In chronic cases, however, it may lead to esophagitis, ulceration, or hemorrhage. The esophagus is usually protected from…

Flatulence (also known as “gas”) is something we all release several times a day. Most of this gas comes from the fermentation of indigestible carbohydrates by bacteria living in the colon. If we do not digest certain foods, they sit in the colon and ferment over time. The bacteria in…

Introduction: The Diabetes World: Welcome to it Chapter One: The Real Deal Food Majesty’s message to diabetes enlightenment Instructions Playing the game D-I-A-B-E-T-E-S rules for blood glucose control Chapter Two: Eating for the Realists Carbohydrates, carbs, I love you Fat, sugar and salt: The all-American way to flavor foods Fiber:…

For more expert advice and information please see Gigi Stewart, M.A. at glutenfreegigi.com Gluten is a protein found in wheat, rye, oats, buckwheat, barley, and by-products such as malt. (Some people are not sensitive to oats) It may be hidden in many food products that contain grains such as baked…

When you dine out, please continue to use your common sense. Make reasonable choices for continued success. Take a moment to consider all the foods that will have the most impact on your blood sugar and be moderate with them. Also, think heart health! Here are some suggestions: Chinese Food:…

The glycemic index is a system in which a number is given to a particular carbohydrate food to determine how quickly or slowly the food breaks down into sugar in the bloodstream. This number is important since people tend to consume many high-glycemic index foods – refined carbohydrates (white pasta,…

(serves 4) 1 Tbsp. olive oil ½ cup chopped onions ½ cup chopped mushrooms 1 15-ounce can of red kidney beans, drained and rinsed very well 1 ¾ cup low-sodium/fat-free chicken broth 10 ounce frozen corn 1 cup chunky salsa ½ cup brown rice dry ¼ cup dry lentils, rinsed…

Fiber: All fiber contains both soluble and insoluble types in varying amounts. Water-soluble fiber: Forms a gel when it mixes with fluids and moves very slowly through your digestive system. This slow action is great for controlling the appetite, since it forms bulk in the stomach, making one feel full…

Gout is a form of arthritis that is characterized by high levels of uric acid (one of the body’s waste products) in the blood. Previous recommendations were to omit the amount of high purine-containing foods (purine is a precursor to uric acid) like organ meats, anchovies, and sardines. However, avoiding…

(serves 6) 1-2 tsp. olive oil 3 large onions, sliced 4 cups sliced celery 1 pound mushrooms, chopped 1 can bamboo shoots 1 can water chestnuts 1 cup bean sprouts 3 ½ cups water ¼ light soy sauce Pepper to taste ¼ cup cornstarch ¼ cup water In a large…

Here are the All-American Flavor Foods. FAT o Fat is fattening: there are nine calories for each gram of fat (carbohydrates and protein have only four calories per gram) o A fat serving has 5 grams of fat. One teaspoon of oil is one serving (remember that there are three…

How can you reduce your blood pressure or prevent hypertension? • Don’t smoke! • Limit alcohol to no more than 1 drink per day (women) and 2 drinks per day (men): 12 ounces of beer, 1 ounce of liquor, 4 ounces of wine • Lose weight if overweight. 10-pound weight…

(serves 8) 4 10-ounce packages frozen chopped spinach Filo leaves (Greek dough leaves) Medium onion 1 egg Pam cooking spray 3 Tbsp. melted butter Pepper 1 package Feta cheese Microwave spinach and drain very, very well. Squeeze out any excess water. Beat egg and add it to spinach. Grate onion…

Carbohydrates, carbs, I love you Carbohydrates, also known as “carb” – that dirty four-letter word – are starch (including vegetables), fruit and milk that turn 100% into sugar within about one to two hours (except for the non-digestible fiber part). Since they digest so quickly – you are left feeling…

What is Hypoglycemia? Reactive hypoglycemia usually occurs when your pancreas is overproducing insulin. Insulin is a hormone your pancreas makes to carry sugar (glucose) from your bloodstream to your body’s cells to supply you with energy. In other words, it helps your body convert sugar into energy. If you produce…

Spinach Dip 16 ounces non-fat sour cream 1 tablespoon reduced-fat mayonnaise 10 ounces frozen chopped spinach. microwave and drain well ½ can water chestnuts, sliced ½ can pieces of artichoke hearts, rinsed Vegetable soup mix Mix the above ingredients together and chill for 1-2 hours. Eat with vegetables or whole-grain…

To my divorced girlfriends, This is reality. You are now a divorced woman. According to Webster’s dictionary, the ties that bind you have been separated and severed. Like the parting of the Red Sea, pigtails, a wishbone, the egg whites from the yolk, your bank account and your heart. Whether…

Approximately 40 million Americans – mostly women – have IBS (irritable bowel syndrome). IBS is a chronic disorder with symptoms that include abdominal bloating, pain and/or discomfort, and diarrhea or constipation. Most people with IBS have certain food sensitivities, therefore the following is recommended. Treatment: • Stay away from sugar…

Approximately 10-12 small-medium pancakes ¾ cup 100% pumpkin, canned 1 cup oat flour ¾ cup unsweetened applesauce ¼ teaspoon salt ½ teaspoon cinnamon powder ½ teaspoon ginger powder ½ teaspoon nutmeg powder ¼ teaspoon allspice powder 1 egg Butter spray or 1 tablespoon canola oil 8 ounces unsweetened vanilla almond…

What’s a girlfriend to do? Solution: Ask the Nutritionist One goal is to reduce your blood sugar and hormonal swings that encourage your appetite and desire for sweets and other carbohydrates. There are two things you can do: Rid yourself of stressors (you’re already divorced) and eat to avoid fluctuations.…

Your kidneys are responsible for filtering waste and extra water from your blood in the form of urine. These bean-shaped organs also regulate blood pressure and calcium levels, and control production of red blood cells. Early kidney disease may have no symptoms. Symptoms of more progressive kidney disease include: •…

Hummus 1 16-ounce can of garbanzo beans (chickpeas), rinsed and drained 1 vegetable low-sodium bouillon cube 2 cups of water ½ teaspoon garlic powder or more to taste ¼ cup diced red onion 1 teaspoon dried parsley 3 tablespoons lemon juice Boil chickpeas in the water and bouillon. Strain the…

Psychoanalyze yourself, not him! Before you begin to keep records, ask yourself the following questions: 1. What image do you see when you look in the mirror? Describe it. 2. Are you happy with that person or would you like to change something? 3. Do you feel you have the…

Protein helps to satisfy your appetite. Combine protein with your carbohydrates to satisfy your appetite and more easily moderate your carbohydrate intake.

Kidney stones are usually composed of calcium salts, uric acid or struvite. Calcium salts make up the majority of stones with uric acid or struvite being less likely. Years ago those with kidney stones were told to stay away from calcium. The recommendations have changed. Kidney stones come from a…

Marinated Bean and Vegetable Salad (serves 8) 1 pound cut green beans (frozen, fresh or low-sodium can) 1 pound kidney beans (canned and rinsed) 1 can artichoke hearts or Hearts of Palm (rinsed and chopped) 1 can (6 ounces dry weight) low-sodium black olives 1 small red thinly-sliced onion 1…

“In your eyes I saw a future together but you just look away in the distance”. ~ Tori Amos The story: Wendy has a successful career as a nutrition counselor and keeps busy with her many hobbies like writing, playing music and reading. Jared is a divorced physician who shares…

Diabetes is a challenging disease to control and it is one you self-manage. Your diabetes healthcare team consists of your primary doctor and/or endocrinologist and diabetes educator (dietitian and/or nurse or pharmacist). Other physicians you may at some point consider if necessary to detect or treat possible diabetes-related complications include a cardiologist for heart health/disease, an…

Lactose is the sugar found in milk. If your body does not make any or enough lactase (the enzyme that processes lactose), the result is an inefficient breakdown of lactose or milk sugar. This creates stomach problems such as bloating, diarrhea, cramping, nausea, and/or flatulence. The simplest strategy is to…

Approximately 12 small or 9 larger muffins 1 ¼ cups 100% rolled oats 1 cup oat bran flour 1 large apple, peeled 3/4 cup unsweetened applesauce 1/3 cup unprocessed bran ½ cup chopped walnuts 1 tablespoon vanilla 1 tablespoon cinnamon 1 tablespoon baking powder 1 teaspoon baking soda ½ cup…

Exercise and weight loss (if you are not at your ideal weight) can decrease insulin resistance. Testing glucose levels will give you information about how your meals, exercise, medication and stress level are affecting you. Some people with diabetes can control it without medication, others need pill(s), insulin or injectables or even pill(s) and insulin…

Fish oils have been found to lower triglycerides, LDL (lousy) cholesterol, blood pressure and prevent blood clots. Omega-3s are important to consume in your diet since they are an essential fat that your body cannot produce. Consume at least one gram each day (1,000 mg) and up to 3 grams…

Rule #1: Think You must always think before you eat and before you make decisions about your love life. You have choices with consequences. Decide what outcome you really want. Rule #2: Limit or Avoid Smooth talkers and refined carbohydrates Rule #3: Satisfy Your needs and appetite Rule #4: Combine…

Diabetes exposes people to life-threatening complications such as heart disease, stroke, kidney disease, nerve damage, amputation and blindness. It is critical to take this disease seriously. It is controllable if you make some lifestyle adjustments. People WITHOUT diabetes need to make lifestyle changes to support a healthier body as well.

One medium peeled eggplant One small onion, diced 2 plum tomatoes, diced 1 red pepper, diced 1-2 tablespoons lemon juice to taste 1-2 teaspoons garlic powder to taste or 2 cloves of garlic, minced 1 tablespoon olive oil (optional) or ¼ cup sliced low-sodium black and green olives, sliced Peel…

Divorce is a scary prospect for some, if not most people. It can be liberating, however, at the same time, being part of a team (real or imagined) is comfortable and becomes all too familiar. Being alone takes a different turn that we need to get used to. At least…

Nurses, dietitians and pharmacists can specialize in diabetes and become certified diabetes educators. Certified diabetes educators teach people with diabetes how to self-manage their disease. Controlling diabetes goes beyond taking medication. Eating balanced meals, exercise, stress reduction and understanding the intricacies about the disease is vital to your life.

One-third of the cases of diabetes are left undiagnosed. Fasting blood glucose alone may not indicate diabetes. It may show a normal blood glucose level or a higher level in the pre-diabetes range. Testing HbA1c, looking at lipid levels like triglycerides and HDL cholesterol and blood pressure can help in diagnosing or having further tests…

Crustless Quiche 1 bag fresh spinach leaves 1 medium onion, diced ½ cup low-sodium, herb feta cheese crumbles 2 cups egg substitutes Use cooking spray to coat the bread loaf or muffin tin. In separate bowl, combine the egg substitutes with the vegetables and cheese. Place mixture in the muffin…

People with diabetes tend to have a bigger appetite. With fluctuating glucose levels it leaves the person looking to replace that low energy that dropped from a higher point. This creates hunger! When our energy lacks because of fluctuating glucose levels, poor sleep patterns or from exercise, we need to replenish that energy—energy is FOOD.…

1 medium ripe avocado, peeled and mashed 1 small onion, diced 1 small tomato, diced 1 teaspoon cumin (or to taste) 1 teaspoon cayenne pepper (or to taste) Hot sauce to taste (Tabasco is lower sodium) 1/2 lime (squeeze juice) Mash avocados and add diced onion and diced tomato. Add…

Bean Soup with Kale (serves 8) 1 Tbsp. olive oil 8 large garlic cloves, crushed or minced 1 medium onion, chopped 4 cups chopped raw kale or 10 ounces frozen chopped kale (squeeze out the water) 4 cups low-fat, low-sodium chicken or vegetable broth 2 15-ounce cans of white beans…

Divorce is a scary prospect for some, if not most people. It can be liberating, however, at the same time, being part of a team (real or imagined) is comfortable and becomes all too familiar. Being alone takes a different turn that we need to get used to. At least…

Stress releases cortisol, a stress hormone. This hormone knocks on the liver’s door and encourages it to release glucose into the bloodstream. Therefore, with stress, emotional or physical, you can find yourself with higher glucose levels. The more reactive to stress you are the higher your levels may be. If overeating or eating less desirable…

The Food and Drug Administration (FDA) is finally deciding to clarify the food labels so they are more realistic, easier to understand and less confusing. It will take years to happen, at least 2-3, however it is exciting. Currently, when you look at Total Carbohydrates you see its itemized breakdown underneath:…

Cauliflower florets, zucchini slices, peeled eggplant chunks, thick mushroom slices, thick onion slices Egg substitute Panko lemon pepper “bread crumbs” Place vegetable(s) in a bowl and pour egg substitute to cover the amount of vegetables you use. Spray cooking spray on aluminum foil or cookie sheet. Place egg covered vegetables…

If the feeling in your feet is impaired, then they become more vulnerable to injury. When there is a delay in treatment of this injury or it goes unrecognized, the result may be devastating—amputation. Don’t let this happen. Show your feet that you love them. Keep them safe and don’t lose them.

  (2 dozen) 3 cups oatmeal 1 cup oat flour 1 tsp. baking soda ¼ tsp. nutmeg 1 cup unsweetened applesauce ½ cup sugar or sugar substitute 1 tsp. vanilla 2/3 cup dried apples ½ cup chopped walnuts Combine the first four ingredients. Mix up the next three ingredients and…

Table for One, Please: Finally, a meal without his fork in your plate “What a lovely surprise to finally discover how unlonely being alone can be” ~Ellen Burstyn The Single Scene: You enter a new restaurant and self-consciously look around while holding Danielle Steel’s latest romance novel as a back-up…

The benefit of taking any diabetes or other medication is to help you control your disease or condition. Regardless of the medication, however, you must also work to control your glucose levels. Taking a pill or injecting insulin or a non-insulin injectable does not miraculously control your glucose. Some people can control their diabetes without…

My new brainstorm of the week (or month) is to work on balancing my system. I keep reading about the importance of probiotics and how they balance the bad bacteria in your intestinal tract (gut) with “good bacteria” aka acidophilus or other live cultures less commonly heard of.  They improve your digestive…

Test your glucose levels between 3 a.m. and 5 a.m. to find out if you are running high or low. Remember, the more information you provide to your diabetes care team the better care you will receive! Of course, the information helps you, the diabetes self-manager, as well. Sleep is very important for your…

Being in denial may increase the probability of diabetes complications such as nerve damage, heart disease, kidney disease, amputation and blindness.

Today I write about my beloved cat, David.  He lived only 6 years and left this world due to a fatal and uncontrollable feline disease known as FIP or feline infectious peritonitis.  Once diagnosed, David lived for 3 months – almost a record high for cats with FIP.  Unlike FIP, diabetes is…

Patients who seek diabetes education on their own or those advised to attend counseling sessions by their physician achieve better compliance through knowledge, empowerment and support.

Hypoglycemia to your body is like your car running out of gasoline. Glucose is the source of energy that your body requires to stay alive. If your blood sugar dips to an abnormally low level (under 70 for most people) then your body fears for its life. It senses that it’s running out of…

Hyperglycemia or high blood sugar is dangerous to your body. Thicker blood (high blood sugar/hyperglycemia) harms your vessels. If you find your blood sugar is high, you may be eating too many carbohydrates, taking inadequate medication or have increased stress or illness. Be sure to drink water to help dilute the excess glucose and rehydrate…

In order to stay healthy you need to remember to take your medication(s) as prescribed. The timing of medications and some supplements is very important. If you are uncertain, please check with your doctor and/or pharmacist. They can explain how the medications work and the importance of taking them at certain times.

If you are trying to lose, gain or maintain your weight, it is important that your glucose levels are balanced. Fluctuating glucose encourages your appetite because your energy levels are in need of replenishment. When glucose levels are spiking and then dropping, so is your energy level; therefore, you need to replenish your energy by…

Gluten Free and Diabetes – A Day in the Life (meal plans vary depending on the individual’s nutritional requirements) 8:00 am:       You wake up and test your “fasting” blood glucose Today, it reads 105 mg/dL (excellent reading!)   8:30 am:       You prepare and consume your breakfast of 30 grams…

• Please try to partake in at least 150 minutes of exercise each week. • Combine cardiovascular training and strength training: • Cardiovascular training such as walking, running, jumping rope, bicycling, swimming and dancing. • Strength training such as weight lifting, toning, muscle building. • Test glucose levels prior to…

If you have more pronounced moods, try testing your glucose levels. Is there a pattern to your mood/emotion/feeling and your glucose level? Become familiar with this connection. As your glucose levels become more balanced so will your emotions/ moods/feelings.

Recognize food and beverage consumption: • Are you eating every three to four hours? If not, please include a snack and leave a two hour window in between food intake. • Are you consuming higher fiber foods in order to help yourself avoid fluctuating glucose levels and keep in balance?…

Hi everybody, I hope you have tried one or more of my first batch of 5 foods for the new year.  I not only listed them but I gave you the ways I like to consume them just to rev up your creative juices! I recently had a bagel (or a 1/2…

This is a disease you have heavy input in. You have decisions and choices. You choose your foods, choose to exercise, choose to test your blood sugar, choose to check your feet, choose to be compliant with your medication(s), etc. It is important to receive support not only from your healthcare team but from…

Just think . . . you can stay healthy AND conquer your weight problem by simply using certain foods, or food combinations, every 3 to 4 hours, to satisfy your appetite! The exercise is a huge component to your success as well so get moving!

If you are unsure of how to read a label or what you are looking for on a label simply compare one item to another. Compare the saturated-fat (it raises your cholesterol so look for the lower amount), sodium (may raise your blood pressure and effect your kidney function), total carbohydrate (look at the…

Look on the Internet at the menu prior to going to the restaurant so you can pre-plan better choices. Also, have a full glass of water or cup of puree soup or low-sodium V8® juice prior to going out to eat. If you are STARVING before you eat a meal then you most likely…

Don’t be fooled! Portions are smaller than you think most of the time. One tablespoon of olive oil (or any oil) has 120 calories. See how much you are using. You may try to be healthy but at the same time may be providing more calories than you think. Look at the serving size…

These terms do not need to be complicated or involved. Glycemic numbers are used for carbohydrate foods. You will consume a lower glycemic food if the carbohydrate is denser (sweet potato better than white potato), more fibrous (brown rice better than white rice) or combine slower digesting protein and/or fat with these denser/fibrous carbohydrates.

You may eat sugar-free, no sugar added or low-carbohydrate foods moderately to help slow digestion or you may eat a more moderate amount of the regular food item and combine it with healthy protein and/or fat to get the same result. For example, in a scoop of low-fat ice cream with chopped nuts, the…

My favorites are red wine or any liquor (vodka, rum, tequila) with club soda and piece of lime. Don’t waste calories and carbohydrates on juices!

With our busy, busy schedules we need to find energy …. from somewhere!  Well guess what?  FOOD is energy.  It is very important not only what you eat but how you eat it…and drink it for that matter.  Let’s start with water.  You must hydrate yourself.  Exercise (which provides us…

You may or may not be a fish lover, however, try different toppings to encourage yourself to eat fish. Use the “bake-fry” fish recipe (see recipe) or use a marinade or light teriyaki to enhance the flavor so you start enjoying it. You can replace higher saturated-fat/higher cholesterol protein (animal) with fish in addition…

Do yourself a favor and measure an ounce or two of nuts. You may eat a lot more than you think . . . . I know that I have!

What’s freeing about fat is that it digests slowly; therefore it helps to balance your glucose levels and make you feel more satiated. This works wonders when you have diabetes and/or are trying to lose weight. It also keeps your energy levels high. Besides, without fat you wouldn’t be absorbing your all-too-important fat soluble vitamins:…

Gradually try to change your taste in foods. By incorporating lower sodium foods, lower-fat foods and lower sugar foods, you will begin to appreciate them as well. This change will have a tremendous impact on your health.

Do not omit carbohydrates to try to control your glucose levels. Incorporate denser/higher fiber carbs and take advantage of the lower carbohydrate/lower calorie non-starchy vegetables to supplement your meals when at all possible. Remember to combine these recommended carbs with lean protein and unsaturated fat.

D Limit carbohydrates (starch, fruit, milk/yogurt, sweets) at each meal or snack and evenly distribute them. They turn nearly 100% into sugar FAST.  They digest within about 1-2 hours and will spike and drop your sugar. I Consume approximately 30-60 grams of carbohydrates per meal (remember that one portion of…

To my divorced girlfriends,   This is reality.  You are now a divorced woman.  According to Webster’s Dictionary, the ties that bind you have been separated and severed.  Like the parting of the Red Sea, pig-tails, a wishbone, the egg whites from the yolk, your bank account, and your heart. …

Sloane’s Secrets for Success: Think before you eat!   So what’s the secret? Here it is: you can lose weight by sustaining your appetite with non-refined carbohydrates (high fiber, whole grains) and by combining these carbohydrates with lean protein (fish, poultry, lean meats) and/or monounsaturated fats (olive oil, nuts, avocado).   Instead…

Yesterday’s patient just had heart surgery.  He has had type 2 diabetes for a short-time and has it under pretty decent control.  However, he has been depriving himself of many foods he enjoys, including fruits and rice and beans – foods he was brought up on.  Mr. E is trying…

“Marci, exercise and healthy eating has become a part of my life.  I don’t even look twice at the sweets and some of the other foods I used to crave”.  Ms. F is a lovely patient of mine who has type 2 diabetes.   When we met 5 months ago, she…