1800 Calorie Diabetic Diet Plan – Wednesday

1800 Calorie Diabetic Diet Plan is a little heavy and is normally considered ideal for men maintaining or women who are planning to put on some weight. This plan is designed in such a way that you can enjoy your favorite foods even if you are diabetic and a weight watcher.


Here is what you will eat on Diabetic Diet Wednesdays if you begin your plan on first day of the week.

Breakfast

 1 Whole Grain Oat Bran Bagel
 1 Cup 1% Milk
 1/2 Cup Blueberries
 1 Tablespoon Creamy Peanut Butter, unsalted
Morning Snack
 1 Apple, small

Lunch

 1 Cup Tossed Salad Mix
 1 Tablespoon Vinegar & Oil Salad Dressing
 Baked Chicken with Onions & Leeks
 2/3 Cup Cooked Brown Rice
 1/2 Cup Fresh Pineapple
Afternoon Snack
 1 Cup Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

 1 Cup Tossed Salad Mix
 4 Teaspoons Vinegar & Oil Salad Dressing
 1 Cup 1% Milk
 Squash, Chickpea & Red Lentil Stew
 1 Nectarine, medium
*1800 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts
source:http://www.natural-health-news.com/

1200 Calorie Diabetic Diet Plan – Sunday

Here is what you will eat on Diabetic Diet Sundays.



Breakfast
    1 Cup Skim Milk
    1 Plum
    Quick Breakfast Taco
Morning Snack

Lunch
    1 Veggie Burger
    1 Whole-Wheat Roll
    Bok Choy-Apple Slaw
    1 Apricot
Afternoon Snack
    3 Ounces Carrot Sticks
    1/4 Cup Salsa

Dinner

    1 Cup Skim Milk
    1 Cup Tossed Salad Mix
    1 Tablespoon Low Calorie Caesar Salad Dressing
    Turkish Chicken Thighs
    1/2 Cup Cooked Brown Rice
    1 Peach, medium
*1200 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*

Sleeping In On Weekends Can Reduce Diabetes Risk

Catching up on sleep over the weekend may reduce your risk for type 2 diabetes, according to a small study from the University of Chicago.

While previous research has linked "catch-up" sleep to weight gain and disturbances in the regular sleep cycle, the new findings suggest that recovering lost sleep can restore insulin sensitivity to normal levels.



The study included 19 healthy, young male volunteers.

"We found that two long nights spent catching up on lost sleep can reverse the negative metabolic effects of four consecutive nights of restricted sleep," said study author Josiane Broussard, PhD.

Sleep deprivation's devastating consequences
While the study's findings are encouraging for sleep-deprived individuals, the authors warn that even short-term sleep loss can lead to cognitive problems, inflammation and high blood pressure. It can also increase the risk of developing diabetes by 16 percent - which is comparable to the risk that comes from being obese.

The men in the study were in a controlled environment - where they were allowed to sleep only 4.5 hours for four consecutive nights and then allowed to sleep for about 9 hours 2 consecutive nights.

After the four nights of sleep deprivation, insulin sensitivity decreased by 23 percent, but bounced back to normal after the men got more sleep.

The participants also ate a controlled diet, which may have influenced the results. Still, researchers are hopeful based on the findings.

"The metabolic response to this extra sleep was very interesting and encouraging," said senior author Esra Tasali, MD, associate professor of medicine at the University of Chicago. "It shows that young, healthy people who sporadically fail to get sufficient sleep during the work week can reduce their diabetes risk if they catch up on sleep during the weekend."
source:http://www.battlediabetes.com/

7 Day Diabetes 1200 calorie menu

day 1
BREAKFAST
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
MORNING SNACK
1 Cup Cantaloupe Melon
LUNCH
Grilled Shrimp Skewers over White Bean Salad
1 Whole-Wheat Pita Bread, small


1 Cup Skim Milk
1 Fudgsicle, no sugar added
AFTERNOON SNACK
2 Tablespoons Prepared Hummus
3 Ounces Celery Sticks
DINNER
1/2 Cup Cooked Brown Rice
North African Spiced Carrots
Tomato-Herb Marinated Flank Steak
1/2 Banana, small

 day 2

BREAKFAST
1 Cup Skim Milk
1/2 Banana, small
1 Cup 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
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
1 Cup Steamed Brussels Sprouts
Grilled Shrimp Remoulade
1/2 Cup Cooked Cou

day 3

BREAKFAST
1 Whole-Wheat English Muffin
1 Cup Skim Milk
1/2 Cup Blueberries
1 Teaspoon Fat Free Cream Cheese
MORNING SNACK
1 Apple, small
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free Blue Cheese Salad Dressing
Hungarian Beef Goulash
1/2 Cup Fresh Pineapple
1 Slice Reduced-Calorie Oatmeal Bran Bread
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Asian Green Bean Stir-Fry
1 Cup Skim Milk
Five-Spice Tilapia
1/2 Cup Cooked Quinoa
1 Nectarine, medium

day 4

BREAKFAST
1 Cup Skim Milk
1/2 Cup Hot Oatmeal
1 Ounce Dried Fruit
1 Tablespoon Walnuts
MORNING SNACK
1 Kiwi
LUNCH
1 Cup Tossed Salad Mix
Manhattan Crab Chowder
1 Tablespoon Low Calorie Caesar Salad Dressing
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Cup Honeydew Melon
AFTERNOON SNACK
1 Cup Blackberries
1 Cup Skim Milk
DINNER
1/2 Cup Cooked Brown Rice
Maple-Glazed Chicken Breasts
1/2 Cup Steamed Summer Squash

1/2 Cup Mango

day 5

BREAKFAST
1 Scrambled Eggs
2 Slices Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free French Salad Dressing
Cheese-&-Spinach-Stuffed Portobellos
1/2 Cup Unsweetened Applesauce
AFTERNOON SNACK
1/2 Plain Bagel
2 Tablespoons Prepared Hummus
DINNER
1/2 Cup Cooked Quinoa
Roasted Baby Bok Choy
1 Cup Strawberries
Maple-Chili Glazed Pork Medallions

day 6

BREAKFAST
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Teaspoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
MORNING SNACK
1 Orange, medium
LUNCH
Chicken Mulligatawny
1 Cup Skim Milk
1 Whole-Wheat Pita Bread, small
1 Cup Watermelon
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Singapore Chile Crab with Spinach
1/2 Cup Cooked Brown Rice
Rainbow Pepper Saute
1 Cup Cantaloupe Melon

day7 

BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
1 Apple, small
LUNCH
1 Veggie Burger
1 Whole-Wheat Roll
Bok Choy-Apple Slaw
1 Apricot
AFTERNOON SNACK
3 Ounces Carrot Sticks
1/4 Cup Salsa
DINNER
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Turkish Chicken Thighs
1/2 Cup Cooked Brown Rice
1 Peach, medium
source:http://www.eatingwell.com/