July 21, 2017
May 8, 2017
Many of us struggle to improve or maintain our blood glucose levels by way of some form of low carbohydrate eating and based upon my interactions with other type 2's, many (most?) pursue the low-carb way of eating with little to no concern for total nutrition. I'm not talking about balancing your macros (carbs/proteins/fats). It is about making sure you are spending your carbohydrate "bucks" carefully so as to get the optimal intake of vitamins and minerals (your micronutrients).
Honestly, it wasn't until I had my stroke that I really started looking into this. My approach has been simple. I look at the food I eat and ask myself, "why am I eating this" ... if it is meeting my nutrient need and my carbohydrate goals then it's on the "menu", otherwise I will most likely pass.
- Eggs (of course)
- Polish Sausage
- Sliced Mushrooms
- Whole Cherry Tomatoes
- Cheddar Cheese
- Smoked Provolone
January 20, 2017
- Eggs (3)
- Red & green bell peppers
- Pork sausage
- Pepper Jack cheese
- Low carb tortillas (2)
- Frank's Red Hot
Heat sausage and peppers in butter, add eggs and scramble.
Pile it on to flame warmed tortillas, top with cheese and hot sauce ... simple and delicious. Packed with protein and this concoction was less than 20 carbs.
To make this as simple as possible to prepare I will cook up a 1/2 pound of bulk pork sausage in advance and refrigerate. Having precut peppers (I use them for my salads too) makes this a great "spur of the moment" healthy meal.
January 9, 2017
Get me talking about diabetes and health and you are in for an ear full ... fortunately, the writer was able to boil it down to a concise piece.
(thanks to my friend Connie for sending me this copy)
January 2, 2017
December 13, 2016
Cold roast pork with Dijon mustard
Garlic cheese curds
Didn't calculate the exact macros on this but pretty sure I just about got my daily protein requirement while taking in almost no carbs.
Love eating like this. Yummy, nutritious, very satisfying and don't feel "stuffed" after eating.
December 5, 2016
- Sauteed chicken livers with garlic and scallions
- Oven roasted parsnips, carrots, and onions
Chicken livers were sauteed quickly in coconut oil then added butter, scallions, and garlic. If you're not eating liver (chicken or beef) you are really missing out on a nutritional powerhouse. Quick and easy to prepare and CHEAP.
November 27, 2016
November 17, 2016
chia seed pudding
Here are a few things that make chia seeds a nutritional powerhouse ...
A 1 ounce (28 grams) serving (about 2 Tbsp) of chia seeds contains:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are Omega-3s).
- Calcium: 18% of the RDA.
- Manganese: 30% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 27% of the RDA.
Given my life-long desire to be "cool", I have tried to get in on this. Up until now, I have struggled to find a Yummy! way to make this happen.
Here is the basic recipe I "follow" ... 1 cup of milk to 1/4 cup (4 Tbsp) chia seeds, sweeten to taste. Okay, it's not much of a recipe, more like a basic ratio. I use whole Milk as I want all that good fat, but any of the nut waters ... you might call them milk, but I ain't never seen nipples on an almond or a coconut ... and I am thinking about trying this with kefir, but the cost would be a deal breaker for me. I sweeten with aspartame, and yes I'm aware of the "risks" so spare me, sometimes in combination with a sugar-free flavored syrup (Torani, DaVinci, etc.). Additions/flavorings might include cocoa, cinnamon, fresh fruit, chopped nuts ... you get the idea.
I tried throwing the mix into our Ninja bullet-style blender but did not care for the results. I found small, 16 oz. Mason jars work really well. I stir everything into the jar shake really well and stick it in the fridge. It is key to go back regularly during the first hour or so and shake vigorously (cocoa generally will need stirring). Let set in fridge overnight at a minimum. The seeds swell, absorbing the liquid, turning the concoction into a tapioca-like pudding that, if you flavored it well, can be quite delicious. note: leave "headroom" as the seeds do expand, particularly if left for more than a day.
A normal desert serving would probably be 1/2 cup although I tend to eat the whole thing as a meal with a tablespoon or two of uncooked rolled oats stirred in just before eating.