Sugar-Free, Low-Carb, Gluten-Free Lemon Cheesecake Recipe

Prep Time :20 min    Cook Time:70 min    Total Time90 min    Yield:16 servings

Lemon cheesecake is bright and creamy, with the acid of the lemon cutting through the richness of cream cheese. But while most cheesecake has lots of carbohydrates from sugar and and a graham cracker crust, this version is sweetened by a low-carb sugar substitute and uses an almond meal crust. The result is not only delicious, but also gluten-free, low-carb and sugar free.

The key to the perfect lemon cheesecake is to get "the right amount" of lemony flavor without it being sour. One trick is to use lemon zest (the yellow part of the lemon peel), which has a lot of lemon flavor and negligible carbs. Using a microplane grater makes it easy to remove the zest without getting the bitter white pith beneath.



Ingredients
Crust
1¼ cup almond meal
2 Tablespoons butter, melted
3 Tablespoons sugar equivalent in artificial sweetener
Filling
1½ lbs (3 packages) cream cheese, room temperature
1¼ cups sugar equivalent in artificial sweetener (preferrably powdered erythritol or liquid sweetener)
1½ teaspoons vanilla extract
¼ teaspoon salt
4 eggs, room temperature
¼ cup lemon juice (fresh is best)
1 Tablespoon lemon zest
¼ cup heavy cream
Topping
1 cup sour cream
Juice and zest from 1 medium lemon (about 2 Tablespoons juice and 1 Tablespoon zest)
¼ cup sugar equivalent in artificial sweetener
½ teaspoon vanilla extract

Preparation
Heat oven to 375 F.
Prepare a springform pan: place a piece of parchment paper over the bottom of the pan; you don't need to cut it to size, just snap it into place when you tighten the sides of the pan. Butter the sides and bottom of the pan, including the parchment paper. Wrap the outside of the pan in heavy-duty foil to protect it from leaks.
In a medium bowl, stir together the ingredients for the crust. Press the mixture into the bottom of your springform pan. Bake for 8 to 10 minutes until fragrant and beginning to brown. Remove from oven.

Lower the oven temperature to 350 F.
In the bowl of a standing mixture, beat cream cheese until fluffy. Scrape sides of bowl and paddle.
Add sweetener, vanilla, salt, and two of the eggs. Beat well, then scrape the sides of the bowl.
Add the remaining two eggs. Beat well and scrape.
Add lemon juice, lemon zest, and cream. Beat well, scrape, and pour filling mixture over the pre-baked crust.
Place a baking pan large enough to hold your springform pan into the oven and fill it halfway with boiling water. Place the springform pan into the baking pan and bake for about 60 minutes, until the cheesecake is mostly set but is still wobbly in the middle.
While cheesecake is baking, mix together ingredients for topping in a clean bowl and set aside.
Remove cheesecake from oven, spread the topping over the cheesecake, then bake for an additional 10 minutes.
Cool to room temperature (1 to 2 hours), then chill completely for several hours before serving.
Nutritional Information (each serving is 1/16th of the cheesecake): 3 grams effective carbohydrate plus 1 gram fiber, 7 grams protein, and 295 calories.
source:https://www.verywell.com/lemon-cheesecake-2241741

With Only One Cup A Day You Will Lower Your Blood Sugar Level!

Blood sugar (blood glucose) is sugar that is transported through the bloodstream in our body. The sugar that our body needs is made from the food we eat. Sugar comes in our body in many forms, but our body digests it into glucose. Glucose is simple sugar from which our body gets energy. For normal body functions, sugar levels in our body need to be normal- neither too high nor too low. Depending from the food we eat, blood sugar level goes up and down during the day. It has the lowest rates before the first meal.



for-blood-sugar

Insulin takes a very important part in glucose level regulation. Insulin is a hormone produced in the pancreas. It helps glucose to go into cells. If there is not insulin in our body, the glucose will accumulate in the bloodstream.

Glucose levels in the blood start rising right after a meal. Then, the pancreas produces insulin. Glucose goes into the body cells and that way sugar level falls back.

Diabetes is a condition of high blood glucose. It can occur in both males and females at any age.

The reasons for high blood glucose are:

-Pancreas does not produce any insulin. Then Diabetes Type 1 occurs.



-Production of pancreatic insulin amounts is not enough OR insulin production does not work properly. Than Diabetes Type 2 occurs.

Early Diabetes Symptoms

Both diabetes types have almost the same warning signs. Some people diagnosed with diabetes have not experienced any diabetes symptoms.

General symptoms include:

-Hunger
-Increased thirst
-Dry mouth
-Itchy skin
– Eye problem
-Unexplained weight loss
-Fatigue

Treatment

Diabetes can be treated with medications, alternative medicine and natural remedies. Before you start using some of them, please be sure you ask your doctor or pharmacist what would be the best way to treat this condition for you.

Natural Treatment with Amla – Indian Gooseberry

Amla, also known as Amalaki, Berry, Aovla, Aamalaki, Emblica, contains numerous nutrients that have positive health benefits on our body. This fruit is a rich source of chromium , polyphenols, minerals like iron and zinc, vitamin C, vitamin B, tannins.

Amla is used for prevention and as a cure for many diseases, but for now we will discuss its use in the prevention and treatment of diabetes.

How it works:

Chromium in Amla, is very useful in keeping normal sugar levels in the blood, and also has a part in normal carbohydrates metabolic processes. It works by stimulating insulin secretion, and that way reduces blood sugar.

How to use it:

Recipe No.1

You need 3 Indian gooseberries. Remove the seeds and grind it until it is pasty. Squeeze out the juice by putting the paste in a cloth. Now, mix 2 tablespoons of the juice in a cup of water. Drink this every day before a meal. -Mix 1 tablespoon of Amla juice in a cup of bitter gourd juice. Drink this every day for a few months.

Recipe No.2

You need dry Amla and Tulasi Leaves.

Remove the seeds from Amla, cut it up to pieces, and put it in one glass of water. Add 3 tulasi leaves and leave it overnight. Drink the water early in the morning.

source:naturalmedicinebox.net

Greens with Parmesan Vinaigrette

Make a simple vinaigrette more interesting with freshly grated Parmesan.



Time: 10 minutes

Ingredients
1/3 cup freshly grated Parmesan cheese

3 tablespoons extra-virgin olive oil

2 tablespoons white-wine vinegar

1/2 teaspoon finely chopped garlic

1/2 teaspoon Dijon mustard

Salt & freshly ground pepper, to taste

8 cups mixed salad greens

Directions
Whisk together Parmesan, oil, vinegar, garlic and mustard. Season with salt and freshly ground pepper. Toss with salad greens.

Nutritional Facts
Servings
4
Calories
153
Carbohydrates
3g
Cholesterol
7mg
Dietary Fiber
2g
Fat
13g
Monounsaturated Fat
8g
Potassium
351mg
Protein
6g
Saturated Fat
3g
Sodium
275mg
Carbohydrate Servings
0
Exchanges
1 vegetable
1/2 medium fat meat
2 fat
source:http://www.diabeticconnect.com/

Life With Type 1 Diabetes

Whether you are living with someone who has it or not, you are most likely going to come across someone in your lifetime that has Type 1 Diabetes. There are so many common misconceptions about this disease including people's confusion between Type 1 and Type 2 Diabetes. To quickly clear the air I will give you a few differences: You do not get Type 1 Diabetes from eating too much sugar or from being "fat." There's nothing you can do to cause you to get this unfortunate disease and nothing you can do to  it.


Type 1 Diabetes is a fluctuating disease that causes symptoms that you have to watch almost every second of the day. Your pancreas suddenly decides to stop producing its precious insulin that keeps your endocrine system and entire body functioning. It isn't easy to deal with; not only physically, but emotionally. There are times where you feel like you can't deal with it anymore whether you're the one with the disease or the one watching it happen to someone you love and care about.

The amount of times my younger sister (who has Type 1 Diabetes) has come home and told me what horrible things kids had said to her just because she had to monitor her glucose levels in class and treat her highs or lows in front of her classmates have made me realize how cruel kids could really be. There was a time when a child told my sisters friend to "tell her little shaky friend to stop faking it." Faking it? No one is faking it when their blood sugar drops so low that they can't talk or walk, let alone perform any other everyday function.

As a role model for my younger sister, it has been hard not to beat up some of the kids up who thought it was okay to say some of these nasty comments, or at least, give them a piece of my mind. Knowing that my sister will be looking up to me and my actions for the rest of her life has made me realize that all I can really do is remain by her side and continue to make sure she's healthy.


In case you were wondering what it's like to survive even just a few hours in the presence of a Type 1 Diabetic or to have it yourself, I'll tell you a little bit about it. There's nothing that is easy. Just because it becomes a part of your everyday routine because it has to be in order for you to survive does not mean that it isn't difficult. You learn how to manage your symptoms and prevent the worst from happening.

A Type 1 Diabetics day starts before the previous one even ends. The risk of someone's blood sugar dropping too low or rising too high while they are asleep at night can be fatal. With today's technology, there are so many ways to monitor your glucose levels. Aside from having a glucose monitor, many Type 1 Diabetics have continuous glucose monitors that show a generic estimate of where that person's blood sugar numbers are ranging. This is usually hooked up to the person's pump. The pump is one of the most important parts. It supplies the insulin to the body that the pancreas is unable to produce through a nifty little tube. That tube is constantly attached to the person through a pump site that they have to change for cleanliness and anti-infectious purposes. And if you aren't on a pump? Then you have to inject insulin into your body as needed. Now does that sound easy to handle? Didn't think so. So, enough with the tools needed and onto a simple daily run-through.


The first thing a Type 1 Diabetic should do when they wake up is check their blood sugar. Knowing where your blood sugar is ranging is super important when trying to figure out what you are going to simply eat for breakfast. Having an insulin pump means you can enter the amount of carbohydrates you will be eating into the pumps system so that it distributes the correct amount of insulin to keep your body stable. Entering carbohydrate counts into your pump means that you have to constantly be aware of the amount you are taking in. Putting those carbs into your pump is called bolusing. That has to happen before every, single meal. And what happens if you don't? Then you better be ready to treat your high with some extra insulin intake or you're low with some glucose tabs. Throughout the day, it's important to keep track of your diabetes and keep yourself healthy because the risks you may face if you don't can be deadly.

There's so much more to Type 1 Diabetes than what I've said already, but I don't want to bore you with a History Of Type 1 Diabetes lesson. Everything you should know about it is what you are about to hear next.

1. Just because this disease isn't one that is completely apparent to the naked eye does not mean that the person with the disease isn't extremely affected by it.

2. Whoever has Type 1 isn't "faking" their symptoms for attention (yeah little kid in my sister's class back when she was in fifth grade, this one's for you).

3. Type 1 Diabetics are allowed to eat sugar!!! (this one really gets me going) They actually need that sugar especially when their blood sugar is too low for them to function properly.


4. Although it probably isn't necessarily the nicest thing to do, yes, Type 1 Diabetics are allowed to move to the front of the lines at Disney World, Six Flags, and Lake Compounce because it is considered a medical handicap (apparently waiting in the lines too long can result in dangerously low blood sugar, so why not get the ride over with sooner?).

5. Type 1 Diabetes takes a huge toll on the person with the disease and the people who care for the person with the disease.

Number 5 has been something I have noticed significantly in my own family. When my sister was first diagnosed, everyone in my family was distraught. Type 1 Diabetes is life-threatening and completely alters someone's life! Everyone has to quickly learn how to take care of this disease in a matter of days in order to keep their loved one healthy. We spent a few days with my sister in the hospital while learning from many specialists how we would help my sister monitor her new disease once we were back at home. Although the news of this disease was so negative, there has been so many great events that have come of Type 1 Diabetes in our family. Our family has grown through the amazing JDRF program (Juvenile Diabetes Research Foundation). Their program supports families and individuals with Type 1 Diabetes in order to make their life with the disease more manageable. Our family has met so many great people because of the program and the disease.
com/ Type 1 Diabetes isn't something I would wish on anyone. It completely alters life as you once knew it. Overall, I'm thankful that the experience my family has had with it has been so positive from the start.
source:http://theodysseyonline.com/

We need to learn what 2,000 calories a day looks like to prevent diabetes

diabetes is threatening to bankrupt the NHS after a 60% rise in cases in the past 10 years, according to Diabetes UK . But what’s behind that headline? Is it true? And can anything be done to stem the undeniable rise in diagnosis and cost of treatment?
The anti-diabetes diet: a 2,000 calorie-a-day food planner



It does appear to be true. NHS data confirms that an additional 1.2 million adults are living with diabetes in England and Wales now compared to figures in 2005. Most of this is type 2 diabetes which usually develops later in life, doesn’t necessarily require insulin and is often related to obesity, especially in those with an inherited tendency.

Diabetes UK predicts that if current trends continue, 5 million people will have diabetes by 2025. And care is suboptimal in 40% of diabetics who don’t receive all eight care processes that the National Institute for Health and Care Excellence recommends. Of the 100 amputations a week, 80% are thought to be preventable with optimal care.

Diabetes is a killer and a major cause of significant health problems: kidney failure, stroke, heart attacks and blindness. And it’s expensive. Diabetes treatment accounts for 10% of the annual NHS budget (about £10bn a year).

And the devil is that it is often – though not always – a preventable disease. The single biggest preventable factor is obesity. But of current trends continue, one in three of us will be obese by 2034 and one in 10 of us will be diabetic.

The NHS Diabetes Prevention Programme is aiming to introduce an evidence-based behavioural programme to fight this trend. It’s being developed and rolled out across the country.

Diabetes UK is also calling for more NHS resources to provide better care, avoid complications like amputations and give more “flexible education options” for people with diabetes.

Healthcare professionals are encouraged to identify individuals at particularly high risk of developing diabetes because they’re obese or have an inherited tendency, and offer specific intervention.

    It’s the way we have become a nation of grazers. Schools need to teach pupils what 2,000 calories looks and feels like

And there is growing awareness of the need to identify and intervene when young people are becoming obese and at risk of type 2 diabetes. There’s particular interest in trying to make sugary drinks more expensive, less attractive or less available, especially to young people.

But the only way that the tide will be turned is in a massive change in the way we lead our lives. Sport has to come back into schools, playing fields reclaimed and repurchased, cycling made safe and walking to school become the norm.

And we’re going to have to stop eating all the time. It’s not just what we eat (although clearly sugary drinks and calorie laden muffins are not helpful). It’s the way we have become a nation of constant grazers. Schools need to teach pupils what 2,000 calories a day looks and feels like. It means a breakfast of toast or cereal, a sandwich and zero calorie drink (like water) at lunch and a supper of protein, veg and a portion of carbohydrate like some boiled potatoes. Some fruit and a yoghurt, and you’re basically done for the day. Who eats like that nowadays?

The messages need to be clear and unambiguous. Public health policies and political intervention are all very well. But individuals need to know how to say no to the constant offers of food and sugary drinks that surround us. The temptations will always be there. We need the tools to resist.
source:http://www.theguardian.com

7 Tips for Dealing with Diabetes-Related Fluid Retention

Fluid retention, also known as edema


, is a problem that affects many diabetics, especially those with type 2 diabetes.

Water retention can occur in any part of the legs, including the feet, ankles, calves and thighs.

There are several reasons why edema occurs, such as fluid buildup or from inflammation in injured or diseased tissue and joints.
Types of Edema

There are three types of diabetes-related fluid retention:

    The first type is called macular edema. Macular edema is a swelling that occurs in the macular, which is near the center of the retina. The retina is responsible for a number of duties such as the ability to read, daytime vision and color reception. Macular edema can cause diabetic retinopathy, which starts with the leaking of fluid from blood vessels into the macula. If not treated, this condition can blind a person.

 
















 Pulmonary edema is the second type of fluid retention, which occurs if someone is using certain diabetic medications and if the person has cardiovascular problems. This type of edema can be treated inserting a catheter that drains the fluids.
    Foot and leg edema is the third type of edema and is also the most commonly discussed. Edema in the legs and feet can cause a high risk of non-healing wounds in diabetics. This type of edema is usually treated with manual decongestive therapy and diuretics.

Medication Risks for Edema

People who take thiazolidinedione medications are known to experience water retention. Thiazolidinediones are commonly used to treat type 2 diabetes as they help the body produce more insulin. However, one of the downsides of this medication is that it can lead to weight gain and edema.
Preventing and Treating Edema

Edema can have a lot of harmful effects if not treated like loss of vision. One of the main ways to stop fluid retention is by keeping your diabetes under control. Occasionally, if the fluid retention is being caused by medication, a change of prescription might be necessary. Having routine screenings can help detect the problem before it becomes more serious.

When the swelling occurs in your ankles or legs, there are many things that you can do to alleviate the symptoms:

   1 Try to prop your feet above your heart to help lessen the swelling. You can use pillows to elevate your feet.

   2 Wear support stockings if you have to be on your feet for extended periods of time.
    Drink plenty of water throughout the day to help flush unnecessary fluids from your body.

  4  Consult your doctor about taking diuretics to help your body get rid of excess fluid.

  5  Exercise can also help with water retention. Light exercises like walking, leg lifts and other similar isometric exercises can help with water retention.

 6   Limit your salt and sodium intake, as this can add to water retention

  7 Avoid standing on your feet for prolonged periods of time.

Sources: Mayo Clinic and DiabeticLive.com

10 reasons to give up diet soda

When taken at face value, diet soda seems like a health-conscious choice. It saves you the 140-plus calories you'd find in a sugary soft drink while still satisfying your urge for something sweet with artificial sweeteners like aspartame, saccharin, and sucralose. But there's more to this chemical cocktail than meets the eye.



It confuses your body

Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit, says Dr. Brooke Alpert, author of The Sugar Detox. Even more troubling, these sugar stand-ins have been shown to have the same effect on your body as sugar. "Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain," Alpert says.

It could lead to weight gain, not weight loss

Diet soda is calorie-free, but it won't necessarily help you lose weight. Researchers from the University of Texas found that over the course of about a decade, diet soda drinkers had a 70 percent greater increase in waist circumference compared with non-drinkers. And get this: participants who slurped down two or more sodas a day experienced a 500 percent greater increase. The way artificial sweeteners confuse the body may play a part, but another reason might be psychological, says Minnesota-based dietitian Cassie Bjork. When you know you're not consuming any liquid calories, it might be easier to justify that double cheeseburger or extra slice of pizza.

It's associated with an increased risk of type 2 diabetes

Drinking one diet soda a day was associated with a 36 percent increased risk of metabolic syndrome and diabetes in a University of Minnesota study. Metabolic syndrome describes a cluster of conditions (including high blood pressure, e

It has no nutritional value

When you drink diet soda, you're not taking in any calories—but you're also not swallowing anything that does your body any good, either. The best no-calorie beverage? Plain old water, says Bjork. "Water is essential for many of our bodily processes, so replacing it with diet soda is a negative thing," she says. If it's the fizziness you crave, try sparkling water.

Its sweetener is linked to headaches

Early studies on aspartame and anecdotal evidence suggests that this artificial sweetener may trigger headaches in some people. "I have several clients who used to suffer from migraines and pinpointed their cause to diet soda," Bjork

It'll ruin your smile over time

Excessive soda drinking could leave you looking like a Breaking Bad extra, according to a case study published in the journal General Dentistry. The research compared the mouths of a cocaine-user, a methamphetamine-user, and a habitual diet-soda drinker, and found the same level of tooth erosion in each of them. The culprit here is citric acid, which weakens and destroys tooth enamel over time.

It makes drinking more dangerous

Using diet soda as a low-calorie cocktail mixer has the dangerous effect of getting you drunk faster than sugar-sweetened beverages, according to research from Northern Kentucky University. The study revealed that participants who consumed cocktails mixed with diet drinks had a higher breath alcohol concentration than those who drank alcohol blended with sugared beverages. The researchers believe this is because our bloodstream is able to absorb artificial sweetener more quickly than sugar.


It's associated with depression

A recent study presented at a the American Academy of Neurology meeting found that over the course of 10 years, people who drank more than four cups or cans of soda a day were 30 percent more likely to develop depression than those who steered clear of sugary drinks. The correlation held true for both regular and diet drinks, but researchers were sure to note that the risk appeared to be greater for those who primarily drank diet sodas and fruit punches. Although this type of study can't prove cause and effect, its findings are worth considering.

It may be bad for your bones

Women over 60 are already at a greater risk for osteoporosis than men, and Tufts University researchers found that drinking soda, including diet soda, compounds the problem. They discovered that female cola drinkers had nearly 4 percent lower bone mineral density in their hips than women who didn't drink soda. The research even controlled for the participants' calcium and vitamin D intake. Additionally, a 2006 study published in the American Journal of Clinical Nutrition found that cola intake (all kinds, not just diet) was associated with low bone-mineral density in women.

It may hurt your heart

Just one diet soft drink a day could boost your risk of having a vascular event such as stroke, heart attack or vascular death, according to researchers from the University of Miami and Columbia University. Their study found that diet soda devotees were 43 percent more likely to have experienced a vascular event than those who drank none. Regular soda drinkers did not appear to have an increased risk of vascular events. Researchers say more studies need to be conducted before definitive conclusions can be made about diet soda's effects on health.
source:http://www.foxnews.com/

7 Day Breakfast Diabetic 1600 calorie menu

1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg

day 2
1 Cup Skim Milk
1 Banana, small


1 1/2 Cups Bran Flakes Cereal

day 3

1 Whole Grain Oat Bran Bagel
1 Cup Skim Milk
1/2 Cup Blueberries
1 Tablespoon Creamy Peanut Butter, unsalted
MORNING SNACK
1 Apple, small

day 4

1 Cup Skim Milk
1 Kiwi
1 Cup Whole Grain Flakes Cereal
MORNING SNACK
1 Ounce Walnuts
1 Ounce Dried Fruit

day 5
1 Scrambled Eggs
2 Slices Oatmeal Bread
1 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
1 Ounce Whole-Wheat Pretzel

day 6

1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Tablespoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
MORNING SNACK
1 Orange, medium
1 Fruit & Nut Granola Bar

day7

1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg

Possible cure for Type1 diabetes in works at Johnson & Johnson and ViaCyte

The cure for Type 1 diabetes is a step closer.

Johnson & Johnson working with a biotech company, ViaCyte, has produced the first stem cell treatment.

This revolutionary treatment could do away with the need for constant blood sugar testing and insulin injections,

It is reported to be the first such medicine.

Mice, which were previously tested, fared well.

The therapy involves putting embryonic stem cells in a lab dish and turning them into insulin-producing cells. Those cells are then put into a capsule that is implanted under the skin.



The capsule protects the new cells or the immune system would attack them. So far, small groups of patients who began being tested a year ago, were doing well, it was reported Thursday.

After three months, the capsule did what it was supposed to — glommed onto nearby blood vessels and insulin was being produced. There were no adverse side effects.

Another round of a dozen patients will be the next to test this.

Type 1 diabetes, once called juvenile diabetes, is usually found in children and young adults. Only 5% of those who have diabetes have Type 1.

Those with Type 1 do not produce insulin, the hormone needed to break down sugars and starches into glucose. The body needs glucose for energy. People who have Type 1 diabetes must constantly monitor their blood sugar levels.

Some 29 million Americans have diabetes and of those, 1.25 million have type 1.

Johnson & Johnson has been working toward a cure for years. The company and the American Diabetes Association were contacted for comment and have not yet responded.
source:http://www.nydailynews.com/

Risk for Diabetes to Slash Your Risk for Diabetes

Nine percent of Americans have diabetes. That's 29.1 million people. It's the seventh leading cause of death and costs the U.S. $245 billion annually. Fortunately, you're not powerless against this condition. Plenty of research suggests that there are easy lifestyle steps you can take to reduce your risk of developing diabetes—and this goes beyond the standard recommendations of just lose weight and exercise.



Here are 8 things to incorporate into your life to keep diabetes away.

Eat a Cactus
Yep, there are edible cacti and they can help reduce your risk for diabetes. Mexican researchers found that eating cooked (250 grams, cooked for no longer than 10 minutes) or raw (300 grams) prickly pear cactus pads helped lower glucose peaks. To prepare the prickly pear pad, remove the spines on the flat side with a knife and cut or peel around the narrow edges. This can then be boiled, grilled, or eaten raw.

Cactus plants are also a prebiotic, meaning they help feed the good bacteria in your gut.

Take a Cold Shower

Taking a cold shower isn't just a good way to wake up in the morning, it will also do the same work that insulin does. " That small bit of cold exposure will use up calories and transform your white fat into brown fat—the kind that helps you lose weight," says Alexa Fleckstein, MD author of The Diabetes Cure. "With the help of a protein called FGF21, which pulls sugars into white cells, where they are turned into energy (instead of just stored, as usual). In effect, FGF21 does the work of insulin—without insulin."


Cut Out Artificial Sugars

Sugar substitutes give you the same sweet taste without the sugar, so they should be good for preventing diabetes, right? Not the case. Research has found that artificial sweeteners may trigger diabetes, because of your gut. In a mouse model, they discovered that artificial sweeteners upset the careful balance of gut bacteria, leading to glucose intolerance.

Spice Up Your Health

Sugar is tasty, but there are so many delicious herbs and spices that can fight diabetes. Dr. Fleckenstein recommends herbs and spices like basil, cinnamon, fennel, and garlic.


Replace One Sugary Beverage

Drinking your sugar is a fast track to diabetes. Research from the Unviersity of Cambridge found that swapping out one sugary drink with water or unsweetened tea or coffee can reduce the incidence of diabetes by 14 percent. The researchers recommend reducing sweetened beverages to 2 percent of your daily calories, or ½ cup of soda per day to prevent 15 percent of new diabetes cases.

Eat Chocolate (for Some)

A study of 18,000 men found that, in those under 65 with a BMI less than 25, eatinc chocolate was linked to lower incidence of developing diabetes over a 9-year period. However, in men with BMI greater than 25, the risk actually increased.

Before you run out and buy a candy bar, keep in mind that sugar has the opposite effect for diabetes, so make sure you pick up dark chocolate without a lot of added sugar.

Go Vegetarian

Giving up meat is as powerful as any oral diabetes medication, says Neal Barnard, MD, researcher and author of Dr. Neal Barnard's Program for Reversing Diabetes. "Medications are virtually always used for the treatment of diabetes and increasingly for the treatment of pre-diabetes," he says. "You can take one medicine for your blood sugar, another one for your blood pressure, another one for your cholesterol, and yet a plant-based diet seems to tackle all of those problems at the same time."

Eat a Big Breakfast and Smaller Dinner

For those who already have diabetes, blood sugar spikes after meals can lead to heart problems. To prevent this, researchers from Tel Aviv University recommend eating more calories at breakfast and fewer calories as the day progresses. Those who had a big breakfast saw 23 percent lower increases in blood glucose levels after lunch than those who had a smaller breakfast.
source:http://www.rodalewellness.com/

THIS Breakfast Could Lower Your Diabetes Risk

Things keep looking (sunny side) up for egg lovers: First, the USDA threw out its longstanding recommendation that people eat no more than 300 mg cholesterol a day—now, the organization doesn't set any limit on cholesterol (by the way, one egg has 185 mg). And now, new research published in The American Journal of Clinical Nutrition finds that consuming about an egg a day may lower risk for type 2 diabetes (T2D).



Researchers from the University of Eastern Finland recorded the dietary habits of about 2,000 middle-aged men and followed up for a period of about 19 years. What they found was clear: Eating at least a half an egg per day was associated with a 37% drop in T2D risk (compared to eating just one egg or less per week).

The finding is especially surprising because, for many years, dietary cholesterol has been thought to be a risk factor for T2D—and eggs, of course, are a major source of dietary cholesterol. But the researchers say demonizing eggs for their cholesterol misses the fact that they offer tons of other beneficial compounds, too.

"In addition to high-quality protein, polyunsaturated fatty acids, vitamins and minerals, eggs include bioactive compounds like carotenoids, which have been found to have anti-inflammatory properties," says lead author Jyrki K Virtanen, PhD, adjunct professor of nutritional epidemiology at University of Eastern Finland. And inflammation, he points out, is a risk factor for diabetes.

The authors do offer a caveat: It's probably best for people who already have T2D to avoid eggs, since some studies have shown eggs can increase heart disease risk for those who already have diabetes. But if you're otherwise healthy? Stick to about an egg a day and scramble away.
source:http://www.prevention.com/

Tips for Dealing with Diabetes | Caregiver Tips

Marty was diagnosed with diabetes (Type 2) a few years ago. He used to be very active and in shape but after a back injury that resulted in permanent nerve damage, he’s now disabled.  Being disabled has resulted in some health issues including diabetes.  When he was first diagnosed, we did a lot of research on tips for dealing with diabetes. Neither of us had any experience with the disease in the past and learning about it was an eye opener.



Diabetes is really about a lot more than just your blood sugar. I had no idea that it could result in so many different health problems. Diabetes is a metabolic disease where your body cannot produce any (or enough) insulin to regulate your blood sugar. Some people can control it with diet, some with medication and some with insulin shots. Marty takes several prescriptions to control his diabetes and the doctor has warned us to be aware of these issues especially as he ages:
Heart Disease – People with diabetes can have a higher instance of heart disease. Following a heart healthy diet and watching your sugar intake is very important. Marty also takes fish oil to help keep his heart healthy.

Vision Problems – Diabetes can cause blindness and other vision problems. It’s important to have your eyes checked regularly. Marty wears glasses and he sees his eye doctor to monitor any changes in his vision.
Foot Problems – The doctor stressed how important it was to check Marty’s feet regularly for infections or blood flow issues. He applies lotion to his feet each day as he checks for any cuts or problems.

Skin Problems – One of the first problems of diabetes is often skin sores and itching.  Marty uses the Vaseline® Intensive CareTM Advanced Repair Lotion (fragrance free) on his arms and feet to care for them.
Dental Disease – Proper attention to your teeth and gums is important since diabetes can cause gingivitis and periodontitis. Make sure to have regular check ups and cleanings by your dentist.

As a caregiver, part of my job is to help Marty deal with his diabetes. I make sure that he has the tools and information he needs to make good decisions and take care of himself. I try to cook heart healthy meals that he’ll enjoy and keep healthy snacks on hand.

Diabetes really can have a huge impact on your life but following these tips for dealing with diabetes will help you be aware of any potential problems. I picked up the Vaseline® Intensive CareTM Advanced Repair Lotion for Marty at Walmart and he’s really impressed with how moisturizing it is. I love the fact that it has healing qualities and that it helps heal dry skin in just 5 days. Marty doesn’t like lotions with fragrance so this is a great option for him to use. Of course, if you’re like me and you like scent in your lotion, there is a lightly scented version as well.

source:http://confessionsofanover-workedmom.com/

1,500-Calorie Diabetic Sample Meal Plan

Diet plays a very important role when it comes to managing diabetes. Your food choices, the amount of food you eat and the timing of your meals, all affect your blood sugar. A 1,500-calorie diabetic diet is a lower calorie diet that can help small women who exercise, small or medium-sized women who want to lose weight, and medium-sized women who don't exercise to better manage their blood sugars.



Diabetic Diet Basics

A healthy, 1,500-calorie diabetic meal plan should include a variety of foods from all of the food groups. To keep calories under control and make sure you get all the nutrients you need, eat a set number of servings from each group each day. Evenly distributing your food choices between three meals and three snacks can help you control blood sugar.

A balanced 1,500-calorie diabetic meal plan includes six servings of starches, three servings of fruit, three servings of milk, four servings of non-starchy vegetables, six servings of meat and four servings of fat per day. One serving of starch equals one slice of bread or one-third cup cooked rice; one serving of fruit equals one small piece of fresh fruit or one-half-cup canned fruit; one serving of milk equals 1 cup of milk or 1 cup of light yogurt; one serving of non-starchy vegetable equals one-half-cup cooked or 1-cup raw; one serving of meat equals 1 ounce of cooked meat and one serving of fat equals 1 teaspoon of oil or butter.


Breakfast
A balanced breakfast consists of one serving of starch, fruit, milk, meat and fat. A sample meal might include one-half of a small bagel topped with 2 teaspoons of peanut butter and one-half of a banana sliced, served with 1 cup of nonfat milk and a hard-boiled egg.

Midmorning Snack
Your mid-morning snack should include one serving of fruit. One small orange or 2 tablespoons of raisins are healthy options.

Lunch
For lunch, include two servings of starch, two servings of meat, one serving of vegetable and one serving of fat. A healthy lunch idea for your 1,500-calorie diabetic meal plan might include an entree salad made with 2 cups of mixed greens topped with 2 ounces of chopped chicken and 2 tablespoons of low-fat salad dressing, and served with 2 cups of a broth-based soup such as vegetable or chicken noodle.

Afternoon Snack

One serving of milk at your afternoon snack keeps energy up and blood sugar steady. Good options might include a sugar-free cappuccino made with 1 cup of nonfat milk or one container of light yogurt.

Dinner

Dinner consists of three servings of meat, two servings of starch, three servings of vegetables, one serving of fruit and two servings of fat. A sample meal might include 3 ounces of grilled salmon with 1 cup of roasted red potatoes tossed with 1 teaspoon of olive oil, 1 cup of steamed broccoli, 1 cup of mixed greens topped with 2 tablespoons of low-fat salad dressing and 1 1 /4 cups of fresh strawberries.

Evening Snack

Finish your day with a healthy evening snack consisting of one serving of starch and one serving of milk. Sample snack options include three-quarter cup of unsweetened whole-grain cold cereal with 1 cup of nonfat milk or five whole wheat crackers with one container of light yogurt.
source:http://www.livestrong.com/

LOW CARB STRAWBERRY CHEESECAKE SMOOTHIE

This low carb strawberry cheesecake smoothie whips up in just minutes. It’s even more delicious than combining your favorite milkshake and cheesecake. I know from experience that when living a healthy low carb lifestyle you can often feel like your depriving yourself of things you love, like fruity smoothies and rich cheesecake. That’s why I’ve created this deliciously healthy smoothie.



Strawberry Cheesecake Smoothie - Great as a filling breakfast or post-workout recovery drink. This low carb smoothie is packed with protein and gives your favorite strawberry cheesecake a run for your money.

Do you know what two ingredients make this smoothie low carb friendly and high in protein? Silk Unsweetened Soy Milk and cottage cheese! The best part of using Silk’s unsweetened soy milk is that it’s a fantastic dairy free source of protein and works great for all of my friends who are allergic or aren’t huge fans of almond or coconut milk. As for the cottage cheese, it packs it’s fair share of protein, pairs well with fruits, and makes a decadently creamy smoothie.



PREP TIME
5 mins
TOTAL TIME
5 mins

Recipe type: Drinks
Serves: 1

INGREDIENTS

½ cup low-fat cottage cheese
2 ounces of cream cheese
½ cup strawberries
4 tablespoons sweetener
1 cup of ice cubes (2 handfuls)
¼ cup Silk Unsweetened Soy Milk
½ teaspoon pure vanilla extract

INSTRUCTIONS

Add all of the ingredients into a blender and blend until smooth and easily pourable.
Taste and adjust consistency and sweetness by adding more ice and/or sweetener.
NOTES
Serving size: 1 Serving (Total recipe makes 1 servings)
Protein 17.50g, Cals 370, Fat 24.00, Carbs 12.55g, Fiber 2.50g — NET CARBS: 10.05g

NOTE: If you cannot consume soy please feel free to sub water or almond milk.
source:http://the-lowcarb-diet.com/

7 Day Diabetes 1600 calorie menu

day 1

BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg

LUNCH

1 Veggie Burger
1 Whole-Wheat Roll
1 Cup Prepared Coleslaw
1 Apricot
AFTERNOON SNACK
6 Ounces Carrot Sticks
French Onion Dip



DINNER

1 Cup Skim Milk
1 Peach, medium
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Roasted Halibut with Banana-Orange Relish
2/3 Cup Cooked Brown Rice

day2

BREAKFAST

1 Cup Skim Milk
1 Banana, small
1 1/2 Cups Bran Flakes Cereal
MORNING SNACK
1 Fruit & Nut Granola Bar

LUNCH
Chopped Greek Salad with Chicken
1 Whole-Wheat Bread
Vanilla-Orange Freezer Pops
AFTERNOON SNACK
1 Ounce Almonds, salted

DINNER

Mixed Lettuce Salad with Cucumber Herb Vinaigrette
South Pacific Shrimp
1 Whole-Wheat Roll
1/2 Cup Cooked Couscous
1 Peach, medium

day3

BREAKFAST

1 Whole Grain Oat Bran Bagel

1 Cup Skim Milk

1/2 Cup Blueberries

1 Tablespoon Creamy Peanut Butter, unsalted

MORNING SNACK

1 Apple, small

LUNCH

1 Cup Tossed Salad Mix

1 Tablespoon Low Calorie Caesar Salad Dressing

1/2 Cup Cooked Brown Rice

Green Eggs & Ham Frittata

1/2 Cup Fresh Pineapple

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

1 Cup Skim Milk

Vegetable Lover's Chicken Soup

1 Whole-Wheat Pita Bread, small

1 Nectarine, medium

day4

BREAKFAST

1 Cup Skim Milk

1 Kiwi

1 Cup Whole Grain Flakes Cereal

MORNING SNACK

1 Ounce Walnuts

1 Ounce Dried Fruit

LUNCH

1 Cup Tossed Salad Mix

Hungarian Beef Goulash

1 Tablespoon Vinegar & Oil Salad Dressing

Slow-Roasted Cherry Tomato Bruschetta

1 Cup Honeydew Melon

AFTERNOON SNACK

1 Cup Blackberries

1 Cup Skim Milk

DINNER

2/3 Cup Cooked Brown Rice

Seared Chicken with Apricot Sauce

1/2 Cup Steamed Asparagus

1/2 Cup Mango

day 5

BREAKFAST

1 Scrambled Eggs

2 Slices Oatmeal Bread

1 Cup Grapefruit

1 Cup Skim Milk

MORNING SNACK

1 Ounce Whole-Wheat Pretzel

LUNCH

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Sweet Potato-Turkey Hash

2 Gingersnap Cookies

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

1/4 Cup Alpen Cereal

DINNER

2/3 Cup Cooked Quinoa

3/4 Cup Cooked Carrots, Sliced

1 Cup Strawberries

Apple-&-Fennel Roasted Pork Tenderloin

day 6

BREAKFAST

1 Cup Skim Milk

1 Whole-Wheat English Muffin

1 Tablespoon Creamy Peanut Butter

1 Tablespoon Sugar-Free Jam

MORNING SNACK

1 Orange, medium

1 Fruit & Nut Granola Bar

LUNCH

Southwestern Rice & Pinto Bean Salad

1 Whole-Wheat Pita Bread, small

Chocolate & Nut Butter Bites

AFTERNOON SNACK

8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

1 Cup Watermelon

DINNER

Pacific Sole with Oranges & Pecans

2/3 Cup Cooked Brown Rice

1 Cup Steamed Cauliflower

1 Cup Grapes

day 7

BREAKFAST

1 Cup Skim Milk

1 Plum

Quick Breakfast Taco

MORNING SNACK

2 Whole-Grain Rice Cake

1 Hard Boiled Egg

LUNCH

1 Veggie Burger

1 Whole-Wheat Roll

1 Cup Prepared Coleslaw

1 Apricot

AFTERNOON SNACK

6 Ounces Carrot Sticks

French Onion Dip

DINNER

1 Cup Skim Milk

1 Peach, medium

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Roasted Halibut with Banana-Orange Relish

2/3 Cup Cooked Brown Rice

source:http://www.eatingwell.com/

Tips To Prevent And Reverse Diabetes

Once upon a time, there was a disease called Type 2 Diabetes that was not so well-known.  Now this type of diabetes is very prevalent and is the poster child for poor lifestyle choices.

Diabetes rears its ugly head in response to low-level inflammation and it is this type of inflammation that produces most illness, disease, faster aging and weight gain.



The good news however is that it can be prevented and reversed!  When you take steps to prevent diabetes, you will be creating optimal health as well as lowering your risk for possible complications of diabetes such as heart disease, stroke, kidney disease, blindness, nerve damage, and many other health problems.

7 tips to help you dodge the diabetes bullet:


-Take Vitamin D To Help Control Insulin:

Studies show those who are not deficient in vitamin D are less likely to get diabetes.  This nutrient is important for over-all optimal health as well.  Take 2,000 – 5,000 IU daily.
-Use Vinegar To Balance Blood Sugar:

Balanced blood sugar is an important key for anyone who desires optimal health. Use vinegar in your salads as a dressing or simply add 2 tablespoons a day to your diet.
-Stop Smoking:

Smoking increases your risk of diabetes by interfering with the pancreas ability to stabilize blood sugar.
-Avoid Sugar:

Sugar creates severe blood sugar swings that set you up for diabetes by creating insulin resistance (remember that your body’s ability to use insulin effectively is key to everyone’s optimal health).  Sugar is in almost every product so be on the lookout for it.  One soda contains 10-15 teaspoons of sugar.
-Check Out The Spice Turmeric:

Turmeric helps to reduce blood glucose levels, reduce belly fat and helps to reverse low-level inflammation throughout the body.  You can add this yellow peppery spice to dishes or take as a supplement.
-Add Magnesium:

High magnesium intake is associated with a low diabetes risk (80% of our population is deficient).  Look to adding foods that are high in magnesium such as avocados, pumpkin seeds, green leafy veggies, broccoli and black beans for example.
-Use Cinnamon To Outsmart Carbs:

Adding only 1/2 teaspoon of cinnamon to your daily diet such as in yogurt, cereal or smoothies, slows down carbohydrate absorption and that means a marked reduction in blood sugar levels (ask your physician if you are taking a diabetes prescription first, as it may interfere with it).  And Cinnamon can increase your glucose metabolism about 20-fold.

Ensure you are focusing on a diet that highlights a Mediterranean type diet that consists of diet rich in fresh, organic vegetables and healthy fats (including saturated fats) and high quality proteins, and reduced excess carbs.

There are many lifestyle choices that will benefit you and help prevent Type 2 diabetes.  Any choice you make will help to create optimal health – no matter what your health.
source:http://www.curejoy.com

Curry Fights Dementia, Diabetes and Cancer

As the snowy cold weather begins to roll into Colorado, I crave warmer, heartier meals like chili, stews and brisket. Juicing kale and celery when it’s 4 degrees outside doesn’t cut it. So at this time of year, garlic and curry go in everything I eat. Let’s talk curry today.  Penang, red or green curry, it’s all good with me! Curry sounds like it’s one spice, but it’s actually a blend of spices, and it always contains some turmeric spice.



Turmeric comes from the ginger family.  This yellow-orange spice was first used as a dye until its medicinal properties were uncovered. Our research today proves turmeric positively benefits hundreds of health conditions, making it a healthy and tasty sprinkle for any dish. Do I want it right now? Yes please!

You can buy the spice called turmeric all by itself if you don’t like curry. Supplements of turmeric are sold everywhere. And you’ll also find “curcumin” which is one potent extract of turmeric.

Curcumin may prevent or improve age-related cognitive decline, dementia, and mood disorders. This is not wishful thinking, it’s true. A randomized, double-blind, placebo-controlled trial observed 60 adults between the ages of 60 and 85. After about one hour of their curcumin dose, these adults enjoyed a higher attention span and better memory than those who swallowed the dud pill, the placebo.  After four weeks of curcumin supplements, memory, mood, alertness, and contentedness were considerably better in the participants.

Curcumin is a hot supplement, not spicy hot, but “hot” in the sense that research is conducted frequently. I found more than 900 published research papers pertaining to curcumin’s anti-cancer activity. One of these papers found that curcumin has the ability to make some cancer cells commit suicide. Basically, curcumin programs the cell to die! That’s a good thing, you want those cancer cells to go bye-bye! Technically, we call this “apoptosis.” Cancers that are resistant to multiple chemotherapeutic agents seem to still respond to curcumin, at least in mouse studies.  Because of curcumin’s long-term record of safety and low risk of side effects, I think it’s a great natural adjunct to many protocols, especially for breast and prostate cancer. It’s a strong anti-inflammatory.

Type 2 diabetes has reached epidemic proportions.  Diabetes Care, the journal of the American Diabetes Association, published a study about curcumin’s ability to prevent pre-diabetic patients from becoming full-blown diabetics. Results after 9 months showed 100% success! No one progressed. Further, curcumin-treated patients had better pancreatic beta cell function and higher adiponectin. Excellent! You know, I’m a pharmacist and I’ll tell you there isn’t one drug behind the counter that competes.

Curcumin is the ‘Kardashian’ of herbs.  It’s spicy, notorious, and a little goes a long way if you know what I mean. Too much is not good, it’s a laxative. Most importantly, curry, and curcumin are considered effective and safe by most physicians.  Because of the tremendous health benefits, and very low risk for side effects, I would definitely ask your doctor about supplementing with it if you have inflammatory conditions, especially autoimmune ones like rheumatoid arthritis, ulcerative colitis, Crohn’s, psoriasis and other pain syndromes. Keep in mind, curcumin is like a natural ‘drug’ because it’s very concentrated and has strong, medicinal activity in the body. As for curry, it’s just a spice so the effects are much milder than curcumin and as far as I’m concerned, you can sprinkle to your hearts content!
source:http://www.betterhealthpublishing.com/

2400 Calorie Diabetic Diet, Basic

What is it? A 2400 calorie diabetic diet means eating no more than 2400 calories of food each day. You may need this diet to control your blood sugar or lose weight. Or lower your risk for heart prob

Blood sugar is the amount of glucose (simple sugar) in your blood. Glucose is the main source of energy for your body. Glucose comes from carbohydrates in your diet.
A diabetic diet limits how much carbohydrate (kar-bo-hi-drate), fat, and protein you eat. A 2400 calorie diet is low in calories and fat.
Care:

Ask your caregiver for the diabetic exchange diet CareNote to learn more about serving sizes. Your caregiver will tell you when to eat meals and snacks to control your diabetes. Talk with your caregiver if your blood sugar levels are too low or too high.
A sample of a 2400 calorie diet is listed below. You can exchange or trade one food for another from the same food group. For example, you can choose 1 slice of bread instead of 3/4 cup of another dry cereal. Or you can choose 1/2 cup fruit juice instead of 1-1/4 cups of melon.
Serving Sizes: Use the list below to measure foods and serving sizes. A serving size means the size of food after it is cooked or prepared.



1 pint or 2 cups (16 fluid ounces) of liquid is the size of 1-1/3 soda-pop cans.
1-1/2 cup (12 fluid ounces) of liquid is the size of a soda-pop can.
1 cup of food is the size of a large handful, or 8 fluid ounces of liquid.
1/2 cup of food is about half of a large handful, or 4 fluid ounces of liquid.
2 tablespoons (Tbsp) is about the size of a large walnut.
1 tablespoon (Tbsp) is about the size of the tip of your thumb (from the last crease).
1 teaspoon (tsp) is about the size of the tip of your little finger (from the last crease).
3 ounces of cooked meat, fish, or poultry is about the size of a deck of cards.
1 ounce of cooked meat, fish, or poultry is about 1/4 cup (c).
One ounce of hard cheese is about a 1 inch cube.
A serving of vegetables is 1/2 cup (1/2 handful) cooked, or 1 cup (1 handful) raw.
SAMPLE 2400 CALORIE MENU:

Breakfast:

2 breads or starches, like 1 cup bran cereal or 1 cup cooked oatmeal
2 ounces meat or protein, like 1/2 cup scrambled egg substitute or 1/2 cup lowfat cottage cheese
2 fruits, like 1 large banana or 1-1/2 cups of fresh fruit salad
1 milk, like 1 cup skim, 1%, or nonfat sugar-free yogurt
1 fat, like 1 tsp margarine
Morning Snack:

1 bread or starch, like 3/4 ounce pretzels or 2 nonfat rice cakes
1 ounce meat or protein, like 1/4 cup lowfat ricotta cheese or 1 ounce lean turkey breast
Lunch:

The following foods can be combined to make a sandwich:
3 ounces meat or protein, like 3 ounces lean roast beef or 3/4 cup tuna (canned in water)
2 breads or starches, like 2 slices whole wheat bread
1 vegetable, like 2 lettuce leaves with 2 slices tomato
1 fat, like 1 tsp mayonnaise or 1 Tbsp salad dressing
Add the following foods for lunch:
1 vegetable, like 1/2 cup vegetable soup or 1 cup carrot sticks
1 fruit, like 1 medium (2-1/2 inch) apple or peach
1 free food, like 12 ounces sugar-free soft drink
Afternoon Snack:

1 milk, like 1 cup skim milk or 1 cup nonfat sugar-free yogurt
1 bread, like three 2-1/2 inch squares graham crackers or 6 saltine crackers
Dinner:

3 ounces meat or protein, like grilled chicken breast or salmon
2 starches, like 1 large baked potato or 1 cup cooked pasta
1 starch, like 1 small dinner roll (1 ounce)
2 vegetables, like 1 cup steamed asparagus and 1 cup tossed salad
1 fat, like 1 tsp margarine or 1 Tbsp salad dressing
1 fruit, like 1-1/4 cup fresh strawberries or 4 fresh apricots
1 milk, like 1 cup skim milk or 1 cup nonfat sugar-free yogurt
Evening Snack:

1 bread, like 3 cups air-popped popcorn or 6 whole wheat crackers
1 meat or protein, like 1 ounce lowfat cheese or 1 ounce lowfat ham
1 milk, like 1 cup skim milk or 1 cup nonfat sugar-free yogurt
CALL YOUR CAREGIVER IF:

You have questions about the serving sizes on this diet.
You have questions about how to prepare or cook foods on this diet.
You have questions about how or where to buy foods on this diet.
You have questions or concerns about your illness, medicine, or this diet.
Care Agreement
You have the right to help plan your care. To help with this plan you must learn about your diet or illness and how it is treated. You can then discuss your treatment options with your caregivers. Work with them to decide what care will be used to treat your or illness. You always have the right to refuse treatment.
source:http://www.drugs.com/

EGGS BENEDICT – HOLLANDAISE SAUCE

Eggs Benedict with Hollandaise Sauce is my all time favorite breakfast treat. The tradition recipe calls for a toasted English muffin on bottom. It’s easy to convert the recipe to low carb with a slice of toasted low carb bread on bottom or even a thick slice of tomato. I used a square of homemade low carb flax bread.



Eggs Benedict can be made low carb by replacing the traditional English muffin. This version uses a quick to prepare Hollandaise sauce and low carb bread.

Ingredients

3 egg yolks
7 ounces butter
1 Tablespoon lemon juice
dash salt
dash pepper
dash cayenne
4 eggs, poached
4 slices Canadian bacon, cooked (or sliced ham)
4 slices low carb bread, toasted
Instructions

Prepare Hollandaise Sauce
Place egg yolks in a blender or food processor.
Melt the butter in the microwave until bubbling.
With the blender or food processor running, gradually add the hot butter in a steady stream to the egg yolks until the sauce is thick and creamy. Add the lemon juice. If the sauce is too thick, add a little warm water. Season to taste with salt, pepper, and cayenne. Remove from blender or food processor and keep warm.
Assemble Eggs Benedict
Poach Eggs: Place 2-3 inches of water in a deep skillet or saucepan with a dash of salt. Bring water to a boil then reduce heat to just under boil. Carefully break eggs into hot water and cook until whites are firm. Remove with slotted spoon.
Place slices of low carb toast (or tomato slices) on plates. Top each with a slice of Canadian bacon (or ham). Place poached eggs on top and pour Hollandaise sauce over eggs. Sprinkle with paprika if desired.
Notes

Servings: 4

Carbs per serving: 5 g

Each sauce serving: 397.5 calories, 87.3g fat, 0.7g carb, 8.5g protein.
source:http://lowcarbyum.com/