|Posted on December 19, 2018 at 2:00 PM||comments (0)|
2 cups pitted dates
1 cup walnuts, chopped
2 cups rolled oats
1 cup shredded unsweetened coconut
2 Tablespoons cocoa powder
2 teaspoons vanilla extract
1/2 teaspoon peppermint extract
2 Tablespoons agave
In food processor, blend dates into small pieces. Add the walnuts, oats, coconut, and cocoa powder. Pulse until the mixture resembles bread crumbs. Add the extracts and agave.
Pause the machine and check the texture by taking a small amount into the palm of your hand and rolling into a ball. If the mixture does not bind, add a small amount of extra agave.
Roll into balls. Chill. Store in the refrigerator, tightly covered.
|Posted on November 11, 2018 at 9:25 AM||comments (0)|
Pre-heat oven to 375°F
1 bag (15 oz.) dry seasoned stuffing cubes
1 to 1 ½ cups vegetable broth, divided
2 cups chopped onions
1 cup finely chopped celery
¼ to ½ cup minced fresh parsley
1 t dried sage
1 t dried thyme
½ t black pepper
¼ t ground nutmeg
1 lb. vegan sausage, or to taste, chopped into small (¼ - ½ inch) pieces (Field Roast products are so flavorful that you need only 2 or 3 links)
4 cups diced peeled and cored Granny Smith apples
Pour dry stuffing into large bowl and set aside. Over medium-high heat, heat 3 or 4 T of broth in a large skillet and sauté the onions and celery until soft, about 5 minutes. Remove from heat and stir in the spices. Pour over dry stuffing.
In same large skillet and over medium heat, heat sausage in a tablespoon of broth to prevent it from sticking to the pan. Remove the sausage from the pan and add to stuffing mixture. In the same skillet, cook apples in 1-2 T broth over medium heat until tender. Add to stuffing mixture. Begin to combine all stuffing ingredients, adding broth to the mix to create a moist mix. The mixture should be moist, but not dripping.
Place stuffing in baking dish and cover with foil. Bake for 20 minutes or until hot throughout. Remove foil and bake for 10 more minutes or until top is golden brown.
|Posted on October 8, 2018 at 8:20 PM||comments (0)|
This soup is a favorite at my house. It seems we never get tired of eating it. It's as delicious as it is nutritious. One serving gives you 120 calories, 6 grams of fiber, and all the vitamin A and beta-carotene you'll need for the day. It's rich in vitamins B1, B6, C, and K, and it brings a smile to your face.
5 big soup carrots, washed chopped
2 medium leeks, washed chopped
1/2 tsp curry powder
1/2 tsp baking soda
2 cups vegetable broth
2 cups water
Raw shelled pistachios for garnish
Sauté leeks and carrots with a bit of water in pot until leeks are soft. Add curry and baking soda and two minutes later add broth and water. Bring to boil and simmer on low heat for 30 min. Purée and serve with raw shelled pistachios. (You won’t want to leave off the pistachios!)
|Posted on February 19, 2018 at 12:50 AM||comments (1)|
Name the 4 days of the year that blood sugar readings are highest...
Starting with #4...
4. New Year's Eve -- Average blood sugar reading is 131mg/dL.
3. Christmas Day -- Average blood sugar reading is 140mg/dL.
2. Halloween -- Average blood sugar reading is 158mg/dL.
1. Valentine's Day -- Average blood sugar reading is 168mg/dL. Of course you knew that!
Let's face it.
The days when self-monitored blood glucose (SMBG) numbers are highest are the days that folks eat a lot of sugary, fatty foods that are also low in fiber. That's a recipe for high SMBG. Remember that you can keep SMBG numbers down by eating foods high in fiber. If you desperately need to eat those sugary, fatty foods, eat berries or some other fruit right before or after. The high-fiber, low-fat content of the berries and other fruits will mitigate the blood glucose response.
Eating a diet, on a regular basis, that's high in fiber -- fruits, vegetables, whole grains, and legumes -- and low in fat can bring your blood glucose back down into normal ranges. So on these high SMBG days, you're less likely to have a problem at all.
** Data from Glooko's 2017 Annual Diabetes Report based on their Web and Mobile application, which tracks data from blood glucose meters, insulin pumps, continuous glucose monitors, and fitness/activity trackers for more than 1.5 million people with diabetes in 23 countries.
|Posted on February 19, 2018 at 12:10 AM||comments (0)|
2 14-oz. cans black-eyed peas, rinsed, drained
1 avocado, cubed (1 cup)
1 medium red bell pepper (or any color)
1 Tbsp lemon juice
½ cup chopped red onion
1 Tbsp red wine vinegar
1 clove garlic, pressed or minced (1 tsp.)
1 Tbsp Szechuan sauce
2 tsp agave
Toss together black-eyed peas, bell pepper, onion, and garlic in large bowl. Toss avocado with lemon juice in separate bowl. Add avocado to black-eyed pea mixture.
Whisk together vinegar, Szechuan sauce, and agave in bowl used for avocado. Add black-eyed pea mixture, and toss to mix.
|Posted on February 18, 2018 at 7:10 AM||comments (0)|
A recent study showed that when you eat plant protein instead of animal protein cholesterol levels go down.
Researchers looked at more than 100 papers that studied what happens when you add plant-based protein, e.g. beans, lentils, soy, grains, etc., to the diet, and, at the same time, you limit or eliminate animal-based protein, e.g. chicken, fish, eggs, diary, etc. They found that cholesterol levels drop almost 7% in as little as 4 weeks.
In fact, eating plant-based protein instead of animal-based protein was as effective as the stain drug, lovastatin, for lowering LDL cholesterol. Instead of poisoning your liver and breaking down your muscles with statins, you can add more beans and lentils to your diet with better overall results. You'll clean out your liver and build up your muscles. What a trade!
If cholesterol levels could drop 7% in 4 weeks, imagine what the change would be over a lifetime.
In the study, folks who ate plant sources of protein also lived longer and were less likely to develop heart disease and type 2 diabetes. Along with lowering cholesterol, beans and lentils reduce blood sugar and make you skinnier.
It's not difficult to add plant-protein to your diet. Little by little, substitute beans, lentils, soy, and grains for the meat and dairy in your diet. It doesn't have to happen overnight. Try this lime and cilantro black bean recipe, crockpot bean chili, or this tasty chicken-less sandwich.
|Posted on January 2, 2018 at 12:45 AM||comments (0)|
While these ingredients render a delicious pot of nutritious, plant-based, erasing diabetes chili, you can add just about any vegetable that's wilting in your fridge. Instead of using a slow cooker, you can make this in a pot on your stove, letting it simmer for at least an hour to maximize the flavor. Even so, I find that the Crockpot is best for letting the chili cook slowly and for letting the flavors explode.
2 sweet potatoes, cut into ¾-inch cubes (peeling is not necessary)
1 red pepper, chopped
2 carrots, chopped
2 stalks celery, chopped
1 cup roasted corn kernels
1 medium onion, chopped
1 clove garlic
2 Tablespoons water
1 ½ Tablespoon chili powder
1 Tablespoon paprika
1 teaspoon ginger
1 28-ounce carton no-salt chopped tomatoes
1 6-ounce can tomato paste
1 15-ounce can no- or low-salt garbanzo beans
1 15-ounce can no- or low-salt kidney beans
1 15-ounce can no- or low-salt black beans
1/3 cup barley, uncooked
1 red onion, chopped (optional)
Daiya Cheddar-style Shreds (optional)
Combine all ingredients except red onion and Shreds in crock pot. Cook 8 hours on low heat. Garnish with red onion and Shreds if desired.
|Posted on January 1, 2018 at 10:30 AM||comments (0)|
Neuropathy, damage to the nerves of the feet, can be crippling. At best, some describe it as having rocks in their socks or a loss of sensation, but many describe it as severe, stabbing pain. The longer you have diabetes, the greater your chance for developing neuropathy. Half of people who have diabetes for 25 years have neuropathy.
If you ask around, most health practitioners will say that prolonged, high blood sugar levels permanently damage the nerves in the feet. They'll say that there's no effective cure. Yet, they prescribe steroids, opiates, and anti-depressants to try to control the pain, but these drugs don't work well, if at all.
For more than 20 years, we have known that a plant-based diet, a diet based on fruits, vegetables, beans, and whole grains, not only helps to relieve pain from diabetic neuropathy, but it can also eliminate it. In a study from 1994, 17 of 21 patients had COMPLETE relief from pain in as little as 4 days of stating to eat a vegan diet and to walk 30 minutes a day. By day 14, blood sugar levels improved by 35%, and 5 were taken off all diabetes meds -- their diabetes was gone. Patients lost an average of 10 pounds in 25 days, and cholesterol and triglyceride levels dropped too. Half of the patients dropped their blood pressure to normal levels and discontinued blood pressure medication. Seventy-one percent of the 17 patients were still on the diet and exercise plan 4 years later, and pain relief was either maintained or improved even further.
This isn't the only study of its kind. Read this.
Researchers believe that the improvement in pain was not due to the drop in blood sugar numbers. After all, it took 2 weeks to see those results, but only as little as 4 days to feel less pain. (That's why diabetes medication doesn't work to treat diabetic neuropathy.) Researchers attribute the pain relief to an improvement in blood flow. Diets that contain eggs, meat, and dairy are higher in fat than a plant-based diet, slowing down blood flow. The plant-based diet allowed more oxygen to get to the nerves, creating less pain. These plant-based diet changes can also be seen in the eye, allowing more blood and oxygen flow to the retina.
Don't suffer with diabetic pain or loss of sensation. You don't have to anymore. Eating more vegetables, fruits, beans, and whole grains is not hard. It's not effortless, but it's not hard. Read this, this, and this. Call (631) 561-8995 for an appointment for one-on-one help. Most insurances pay for this type of counseling.
|Posted on December 6, 2017 at 6:55 AM||comments (1)|
Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods— lowers glucose better and burns more calories over a short period of time than steady-state cardio (doing the same thing for your whole workout time). Also known as HIIT (high-intensity interval training) and MIIT (moderate-intensity interval training), interval exercise has been shown to be effective for building health, increasing fitness and endurance, keeping blood sugar numbers in range, and speeding weight loss. After your warm-up, spend 3 minutes walking at a pace that you would call somewhat hard. Then pick up your speed a little bit (or go faster if you are up to it) for 30 seconds before dropping your speed back to that somewhat hard pace. That’s one interval.
You can change up the time, but keep those higher-intensity intervals to no longer than 40 seconds. High-intensity exercise is strenuous on the body, and research shows that doing too much of it actually reduces fitness levels. Three or four intervals on two different days of the week is probably best.
You can do intervals with any kind of exercise. Walking, running, cycling, and swimming all let you go at a slower and then a faster speed. You can also do interval training on gym equipment like the elliptical machine or the rower.
Be sure to keep a snack with you if you are at risk for running low blood sugar. Interval training is an excellent way to lower blood sugar. Always remember to warm up and cool down for 5-10 minutes. Make sure you stay hydrated and drink water before, during, and after exercise, especially if you are working hard for extended periods.
|Posted on October 29, 2017 at 1:35 PM||comments (0)|
1 cup walnuts
1/3 cup almonds
1 cup basil leaves
2/3 cup cilantro
3 cloves garlic
1 tsp. Braggs liquid aminos
2 Tbsp. lemon juice
1/3 cup tomatoes, fresh or canned, drained
Crumb nuts in high-speed blender. Be careful not to over blend into nut butter. Separately, blend the rest of the ingredients and then combine with nuts. Portion into small containers for freezing if you wish.
|Posted on October 29, 2017 at 1:20 PM||comments (0)|
This dish is super! The combination of sweet potatoes and vegetarian meatballs make this lasagna better than any other. I’d love to add a layer of spinach or kale, but my husband doesn’t care for greens inside his food. Go figure. Instead, we eat steamed greens on the side. But you can add them in if you’d like. Just chop them fine. A bit of oil-free pesto or a sprinkle of dairy-free cheese are great additions too.
48 oz. marinara sauce, low-salt, like Gerardo’s brand
Lasagna noodles, whole wheat, uncooked
1 large zucchini
2 Tbsp. oregano, dried
1 large red bell pepper
Vegetarian meatballs, like Gardein brand, sliced or crumbled
2 Tbsp. basil, dried
1 large yellow squash
½ cup whole wheat bread crumbs
15 oz. can sweet potatoes or yams, drained
2 large yellow onions, coarsely sliced, sautéed and slightly browned using water, not oil
Parchment paper to line cookie sheet when baking yellow squash
Preheat oven to 400°F.
To prepare zucchini and red bell pepper: Slice length-wise. The zucchini should be cut into ¼-inch strips. Grill on barbeque or cast-iron griddle. Cut into bite-sized pieces.
To prepare yellow squash: Pour bread crumbs into a shallow bowl. Slice zucchini length-wise into ¼-inch strips. Wet each strip with water and pat into bread crumbs. Bread crumbs stick reasonably well with only water. Bake at 400°F for 10 minutes on each side or until lightly browned. Cut into bite-sized pieces.
To assemble lasagna: In a 8 X 10-inch baking dish, layer as such –
1. Marinara sauce
2. Lasagna noodles, one layer
3. Marinara sauce (Soaking the noodles with sauce lets them cook in the oven and eliminates the need for pre-cooking noodles)
4. Grilled zucchini
6. Roasted red pepper
7. Vegetarian meatballs
9. Yellow squash
10. Sweet potatoes
12. Marinara sauce
13. Lasagna noodles
14. Marinara sauce
Cover with aluminum foil and bake for 45 minutes. Let sit for 15 minutes before serving.
|Posted on October 29, 2017 at 2:55 AM||comments (0)|
Nuts can stop weight loss in a nanosecond. If you are having trouble losing weight, you might be eating too many nuts.
I agree that nuts are a good source of omega-3 fatty acids, fiber, and other essential nutrients. In research, nuts have been shown to lower blood cholesterol and not to cause weight gain; however, this is not what I see in practice.
I like to borrow a line from John McDougall, MD: "The fat you eat is the fat you wear." To this I'd like to add something about the effect of fat on your arteries, creating a new quote, "The fat you eat is the fat you wear and the fat that becomes plaque in your arteries."
It may be a surprise to you to read that even nuts along with their "good" fats can cause blockages in the arteries, which cause heart attacks and strokes. All nuts are high in mono- and polyunsaturated fats, and both find their ways inside the artery walls and contribute to plaque. Monounsaturated fats are as problematic as saturated (animal fats) for causing plaque.
Nuts also contribute to the fat inside your cells which keeps glucose outside and in the bloodstream. If glucose can't get inside the cell, the numbers on your glucometer are high.
I am not suggesting that you try to eliminate all fat from your diet. It's virtually impossible, and it would be unhealthful. Whole grains and beans and lentils -- and even fruits and vegetables -- all contribute small amounts of fat to your diet. All the fat that we need comes part and parcel with whole foods, so we don't need to add fat to our diet.
A diet that gets no more than 12% of its calories can draw fat out of the artery and reverse heart disease. If you eat a diet that is rich in grains, beans, vegetables, and fruits and omit nuts, avocados, and oil, you will get all the fat you need. After all, when was the last time you heard of someone being admitted to the emergency room because they didn't eat enough fat?
Try it. Omit the nuts from your diet for a week or two and watch the numbers on the scale drop!
Note: To be sure that you are getting an adequate supply of omega-3 fatty acids, eat a tablespoon of ground flax seeds every day. You can sprinkle it over cereal, on your salad, and in your soup. The possibilities are endless. To eliminate the risk of eating too many seeds, limit to one tablespoon each day; it's all you need. Seeds can have the same effect on weight. Eating loads of pumpkin or sunflower seeds can jeapordize your weight loss efforts too.
|Posted on October 3, 2017 at 8:15 AM||comments (1)|
Countries with more telephone poles often have higher rates of heart disease. Therefore, telephone poles and heart disease are positively correlated, but this does not prove that telephone poles cause heart disease.
Likewise, this study does not prove that skipping breakfast causes heart disease. In fact, the researchers add thier observations:
"Skippers... drank more alcoholic beverages and ate more red meat," and skippers tended to make "overall unhealthy food choices."
People who make unhealthy food choices -- more alcohol and more red meat than non-skippers -- have a high risk for heart disease. The breakfast piece means nothing.
There is no causation here. Skipping breakfast DO NOT cause heart disease.
Skipping breakfast, also called intermittent fasting, has been shown to have health benefits. Read about it here, here, here, and here.
The study is misleading. Unfortunately, people will see or hear about this study and eat unwanted and unnecessary calories, which can lead to weight gain and even higher rates of heart disease than we see now.
|Posted on September 23, 2017 at 11:15 AM||comments (0)|
I bake these in a glass baking dish and line it with compostable parchment paper, so there’s no need for oil. The bread doesn’t stick to the baking dish. Just rinse the dish, and it’s clean. The parchment paper gets tossed into the compost. See, it’s a win-win all around.
Preheat oven to 400 degrees. Line a 8X8 backing dish with parchment paper.
1 ½ cups oat bran, uncooked
1 cup whole wheat flour
1 ½ tsp baking powder
1 ½ tsp baking soda
1 Tbsp cinnamon
½ tsp salt
1 cup applesauce
2 Tbsp flax seed, ground
6 Tbsp water
3 T maple syrup
¼ c walnuts
Raspberry jam for spreading
Mix all ingredients together. Bake 16 minutes or until top is golden brown and inserted toothpick comes out clean. Cool on rack. Cut into 12 pieces. Top with jam right before serving.
|Posted on September 20, 2017 at 12:05 AM||comments (0)|
- Stay away from ready-to-eat breakfast cereals like Cheerios. Even though General Mills claims that thier innocent little oat circles are made from whole grains, Cheerios have been shown to skyrocket blood sugar as quickly as white bread. What started out as a whole grain oat is now flour.
- Eat sprouted-grain bread. Manufacturers of sprouted-grain breads do not use flour. They soak the whole grain, completely intact, which makes it malleable. Manufacturers also allow it to sprout, making it more nutritious. Combining it with other sprouted grains and often sprouted lentils, nuts, and seeds, the sprouted bread is a whole food that will not spike insulin levels.
- Try pasta made from non-grains. Supermarket shelves are stocked with pastas of all kinds, e.g. sprouted-grains, black bean, chickpea, lentil. Cooking requirements maybe different than conventional pasta, so check the directions on the package.
- When a recipe calls for flour, substitute flour made from sprouted-grains, black bean, chickpea, or lentils. You can even make your own flour. Just put those dried chick peas or other dried food in your blender and press high.
|Posted on August 27, 2017 at 6:15 AM||comments (0)|
Potatoes have earned a bad rap, but they are truly a perfect food. High in fiber and low in fat, potatoes are ideal for erasing diabetes and for reaching or maintaining your goal weight. This recipe delivers delicious crispy fries without oil or salt. You can use any kind of potato, but I find that Yukon gold work best. I've included my favorite blend of spices, but you can use any that you like. Using parchment paper to line the baking sheet eliminates the need for oil and makes the potatoes crispy.
12-15 small, Yukon gold potatoes (leave skins on for extra fiber and nutrients), washed and quartered length wise, about ¾ inches thick
1 Tbsp parsley, chopped fine
1 Tbsp whole wheat flour
1 Tbsp garlic powder
1 Tbsp onion powder
½ Tbsp paprika
pepper to taste
Bring a pot of water to boiling and boil potatoes for 8-10 minutes until potatoes are almost tender.
While potatoes are boiling, preheat oven to 425 degrees F. and line cookie sheet with parchment paper.
After boiling, drain potatoes and place back into pot. Add all seasonings to the pot, cover, and shake. It’s good if potatoes get banged up a bit. It’s these edges that get crispy with baking. Spread evenly on cookie sheet and bake for 20-25 minutes or until the edges turn deep brown.
|Posted on August 26, 2017 at 10:10 AM||comments (1)|
The next several posts focus on the tricks that I've uncovered in the research that can help you with weight loss. I'll post them one at a time because you should try them one at a time. Trying all of them at once might be overwhelming, but in the end, you can use as many as work for you.
How important is breakfast? Probably not as important as you think. Inspite of the American Heart Association's claim that there's a link between skipping breakfast and a strong risk for heart disease, the evidence is weak. The claim that breakfast is the most important meal of the day is credited to cereal and bacon companies.
If you're one of those folks who is not hungry in the morning, you're in luck. If you don't get hungry until late morning, consider it a win. Here's why:
The more time that passes in between eating, the more chance your body has to empty fat stores so that you can lose weight. It works like this. When you eat more than your body needs at that time, your body stores the extra calories -- in the liver as glycogen and in the adipose tissue as fat. As your body needs calories, it draws first on the liver stores, and only when the liver's empty, it draws on the fat stores.
With a 7-8 hour overnight fast, your body has most likely depleted the liver of glycogen and has already begun to work on the fat stores. But when you take your first bite of food, the fat burning stops, because your body now has calories handy. And again, any extra calories from your snack or meal will be stored in the liver and in the adipose tissue.
This is intermittent fasting. Intermittent fasting can be done several ways, but all require going extensive lengths of time without food. The only thing that you eat or drink during the fasting time is water. This fasting technique is referred to as 16:8 intermittent fasting. You abstain from food for 16 hours, and you eat two meals and perhaps a snack at some point in the eight remaining hours. Other kinds of intermittent fasting include fasting one day a week or fasting for three or four consecutive days every three months.
Try it for yourself! Finish your evening meal by 7:00 pm. Have nothing to eat during the night, and go about your morning without food. At 11am or so, eat a big breakfast. Fruit, cereal, and toast, are great choice. Have a mid-day snack if you need, and eat a light dinner. Vegetable-bean chili or soup, salad, vegetables, and other grains work really well. Drink plenty of water. You'll be surprised how easy it can be and how light and energetic you'll feel.
*** Note: If you take insulin or medications that lower your blood sugar by increasing insulin production, or any kind of medication that could result in low blood sugar by not eating, contact your doctor first for his or her go ahead with fasting.
|Posted on July 30, 2017 at 10:00 PM||comments (0)|
1 multi-grain Ciabatta bread or baguette, diagonally sliced, toasted until golden brown
1-2 large garlic cloves, cut in half (more if you want to press it and add it to tomato mix)
4-6 plum tomatoes, chopped
4-6 large basil leaves, cut in ribbons
While toast is still hot, rub garlic clove on entire surface. Apply a bit of pressure as you rub to transfer the garlic flavor to the bread. Spread chopped tomatoes on top and decorate with a few basil ribbons.
|Posted on June 25, 2017 at 10:05 PM||comments (0)|
Processing the chickpeas until they’re not yet smooth, gives an almost crunchy and definitely crumbly texture to these sweet treats. Using chickpeas instead of flour brings blood sugar down because beans give more fiber to the mixture than flour does. Beans are low-calorie and low-fat, a recipe for weight loss. Sprinkling chopped walnuts on top before baking gives more of crunch and magnifies the taste, but adds calories and fat, so be careful.
- 2 cans no or low-salt chickpeas, drained, rinsed and somewhat dry
- ½ cup almond butter
- ½ cup pure maple syrup
- ½ Tbsp flax seed, ground
- 4 tsp vanilla
- ½ tsp baking soda
- ½ tsp baking powder
- ¾ cup chocolate chips
- ¼ cup walnuts, chopped (optional)
Preheat oven to 360 degrees. Line a 9 X 7-inch baking dish with parchment paper. Process first 7 ingredients until somewhat smooth. Stir in chocolate chips. Spread into baking dish and sprinkle walnuts on top (if using). Bake for 50-60 minutes. Check with toothpick to check doneness. Allow to cool before cutting.
|Posted on June 24, 2017 at 7:10 AM||comments (0)|