Spanish eggs and sweet potato hash browns


This meal was delicious, but certainly not low carb (about 75g of carbs). Although my glucose response to it was amazing ... 112 mg/dL at 1 1/2 hours PP.

  • Spanish eggs
  • sourdough toast
  • fried sweet potatoes and onions

Spanish eggs were a recent discovery ... one of those, "how did I live 60 years without this" foods. If you are not familiar they are eggs cooked very hot and very quickly in olive oil, sunny side up. They have a delightful crispy "lace" on the edge and bottom (recipe here)

I try not to eat much bread but when I do I try and stick to either sourdough or rye as they seem to raise my BGL less than other breads ... YMMV.

Sweet potatoes (nutrition label at right) are special for me ... I have been able to eat a whole medium potato and see almost no
glucose response ... so for this dinner I just took a sweet potato and cubed it along with about 1/4 of a medium sweet onion and simply fried them in coconut oil until the potatoes were tender.

Easy (has to be if I can do it), very nutritious, and super yummy!

... enjoy

Breakfast

This was today's"breakfast" (in that breakfast is the first meal of the day, even if eaten at 2 pm)
  • 4% fat cottage cheese - 1 cup
  • green, stuffed olives - 12
  • Kosher dill pickle, sliced - 1 large
  • Pepperoncini - 6
  • Sauerkraut - 1/2 cup
Nutritional breakdown: 311 kcal, 26 g protein, 17 g carbs, 16 g fat, fiber 6.5 g

Satisfying and very yummy!

Starvation? Well yes, but just part-time

Part of my lifestyle for the past year has been Intermittent Fasting (IF). There are a number of different types of IF, my preference is 16:8 ... going 16 hours between the last meal of the day and the first meal of the next and doing all food consumption in an 8-hour window. I also try and do a 24-hour fast once a week as well.

“To eat when you are sick, is to feed your illness”. - Hippocrates

While fasting can be a very effective means of losing weight, I have found it to be an "easy" way to maintain my present weight and a great aid in improving not only my blood glucose control but insulin sensitivity as well. My last A1c was the lowest in the 8 years since my diabetes diagnosis. There is also evidence that fasting may reduce triglycerides and LDL cholesterol (worked for me), reduce inflammation markers, facilitate cellular repair and lower blood pressure.

“The best of all medicines is resting and fasting”. - Ben Franklin

Going prolonged periods of time without eating may seem unsafe for a type 2 since we, as diabetics, are usually told to eat 3 meals and 2 - 3 snacks a day ... advice that I just find counter-intuitive since every time you eat your pancreas releases insulin which not only facilitates the cellular absorption of the glucose that is circulating in our blood (a good thing) but, it also prompts our body to store nutrients such as fatty acids making weight loss more difficult or actually promoting weight gain (a bad thing). Additionally, going extended periods without eating signals our body to start burning fat after a period of as few as 12 hours ... and that is a very good thing.

"Periodic fasting can help clear up the mind and strengthen the body and the spirit." ~Ezra Taft Benson

...and if you are asking, don't you get hungry? I can honestly answer, no. In fact, I almost always have to remind myself that it is time to eat. Part of that comes from the fasting. As I mentioned above, less circulating insulin less appetite ... and eating low carb  (<75 carbs a day) also lowers insulin release ... plus as you reduce body fat you produce less leptin (the so-called "hunger hormone" that is produced by fat cells).

"I fast for greater physical and mental efficiency.' ~ Plato

Note for diabetics ... Test your blood glucose levels every 3-4 hours while fasting, particularly when starting out to check that you aren't "going low". If you are prone to hypoglycemia you probably do not want to try this and, of course, you should check with your doctor before making any major dietary change.
Also not recommended for: women who are pregnant, trying to conceive or are breastfeeding - people with low blood pressure or with a history of eating disorders,

“Fasting is the greatest remedy – the physician within”. - Philip Paracelsus

There are other benefits to fasting beyond nutrition but think I will leave those for another post on another blog on another day.

Need more info ... here you go:






No Whey!

Whey Protein Concentrate ... an anabolic protein supplement used by bodybuilders and powerlifters.
While I am neither, I do try and consume about 50 grams of the supplement each day in an attempt to increase my protein intake. I shoot for 90 - 100 grams total protein a day and given that I really do not eat very much meat it is much harder than I thought it would be. A few years back, in an attempt to lose weight, I foolishly lowered my daily caloric intake to less than 1000 kcal per day ... oh, I lost weight alright ... and quite a bit of muscle mass. Couple that with the effects of my stroke and I found myself in serious need of "bulking up" (increased muscle mass, as well as anaerobic exercise, are known to improve insulin sensitivity). I have been lifting weights ever since my stroke, but a recent bout with anemia highlighted the fact that I simply was not getting enough protein in my diet.


Of curds and whey. Whey is a byproduct of the cheese making process. Milk is coagulated (curdled) and those resulting curds are then pressed to extract the liquid (the whey). That whey can be dried and turned into Whey Protein Concentrate ... the least processed form of whey protein (the others being isolate and hydrolyzed). It is a great source of protein containing up to 89% protein by weight. My preference is an unsweetened, unflavored type that I buy in bulk. You can pay $25 or more per pound but I get mine at Sprout's for $9 a pound ... when it's not on sale.

Shake it up. One of the advantages of consuming whey protein that I was surprised and very pleased to discover are the benefits for diabetics. Whey protein stimulates insulin release so it aids in the absorption of circulating glucose. Plus it has been shown to improve insulin sensitivity ... which really is my ultimate goal. I like to mix the concentrate up into a "meal replacement shake" using whole milk, kefir, cocoa, chia and/or flax seeds and coconut ... but the possibilities are endless.

I've provided links below to sites that offer much more detailed information as to the benefits of whey  ... enjoy!



Yes Whey!



Roman Viagra

  • The Romans thought walnuts were a sex medicine, enhancing desire and fertility, and scattered
    them over marrying couples.
  • Walnuts can cut your risk of diabetes, ease stress, help prevent Alzheimer's and protect against breast and prostate cancer.
  • In ancient Greece and medieval Britain, doctors used walnuts to treat mental illness and headaches, believing the nuts brain-shaped kernel symbolized its curative powers.
  • California grows 60% of the world's walnuts - more than 303,000 tons a year.
As a kid growing up it was a sure sign that the holiday season (Thanksgiving to Christmas) was upon us when the large bowl of  in-shell mixed nuts showed up with crackers and nut picks. Truly a Hall family tradition. In fact our Christmas stockings were sure to contain some of those nuts and a tangerine or two. You know the nuts I'm talking about … brazils, hazels, pecans, almonds and of course walnuts. By the end of the holiday season they were all gone, but my recollection is the walnuts were always the last ones to go. Seems they were the low man on the nut totem pole.
I was looking to increase my HDL cholesterol (the good cholesterol) and was pleasantly surprised to find the lowly walnut was high on the list of foods containing omega-3 fatty acids which is a very good way to increase the "good" cholesterol.

Consider the following:
  1. Thanks to the high levels of omega-3 fatty acids they contain, walnuts are very beneficial to all aspects of the cardiovascular system. Research has found that just a few walnuts per day may help to reduce blood pressure.
  2. Walnuts contain omega-3 fatty acids, which have been found to effectively lower cholesterol levels. People with high cholesterol can significantly lower their levels by eating walnuts and other foods that are high in fiber and essential fatty acids.
  3. Research has found walnuts to be promising in the fight against cancer. Studies on human subjects found that a few walnuts per day significantly reduced the risk of prostate cancer, while animal studies have found similar results on the risk of breast cancer. 
  4. The omega-3 fatty acids in walnuts are great for the brain. Eating walnuts as well as other foods high in omega-3s such as seafood and flaxseed can maintain and improve memory and overall cognitive function.
  5. Even though walnuts are high in calories and contain fat, they can actually help you to lose weight or maintain a healthy weight. The fiber, protein, vitamins and minerals can boost your health and help you to avoid eating too many other foods that are high in calories but low in nutrition.
  6. Walnuts contain bio-available melatonin, which has been found to improve sleeping patterns. Adding a few walnuts into your daily meal plan may help you to rest better at night.
  7. Because walnuts are rich in fiber, they are a great way to keep your digestive system healthy. Getting enough fiber on a daily basis is essential to keeping your bowels functioning correctly. Most sources of protein, such as meat and dairy, are lacking in fiber. So, you can get both the protein benefits and fiber benefits at the same time by eating walnuts.
  8. And perhaps it goes without saying but ... they are yummy!
Just 7 walnuts (14 halves, 1 ounce, 28 g) eaten on a daily basis could improve your overall health
... Enjoy!

Spaghetti Squash Hash Browns

My ever creative daughter-in-law Jessie whipped this up for breakfast this morning ... and it was incredibly delicious. It can be as simple as roasting and prepping spaghetti squash (easier if you do this the night before) and just taking the "strings" and frying in butter or coconut oil with salt and pepper just as you would make potato hash browns or ... you can get creative and add green onion or other veggies. I want to try this adding green onion, shredded sweet potato and carrot, which I think would make a wonderful vegetable hash. I'll report back on that.
Spaghetti Squash is a great low-carb alternative to pasta (hence its name). Below is nutritional info. While not a nutritional powerhouse it is low-calorie, low-carb and very, uh ...  yummy. In case you need it I've included a short video on prepping spaghetti squash (method #4 is best IMO) ... enjoy!






Beyond the yummy


Make the chocolate dark (70% or greater cocoa content) and watch the portion size (20 g or so) and this is an amazingly healthful treat.

My prefrence is for raw almonds ... simply because I think they taste better.
I like Ghirardelli Intense Dark Chocolate 86% as it uses a "non-dutched" cocoa which preserves the flavanols that make dark chocolate so healthy. Also Lindt 85 and Green and Black's Organics 85 are non-dutched chocolate that you can find at Walmart and Targets for $3 or less.




almonds and berries and cheese OH MY!


As a meal or snack, something like this is hard to beat ... a handful of raw almonds, some fresh raspberries and an ounce or so each of sharp cheddar and smoked gouda.
385 kcal - 10 g carbs - 5 g fiber - 31 g fat - 20 g protein
also very high in vitamins E, B2 & B12 - phosphorus - calcium

Ham roll-ups


In all honestly I usually make these with just the meat and cream cheese (the grandsons love them that way) but here is the full recipe ...

Ingredients

  • 1 package (8 ounces) cream cheese, softened
  • 1 can (4-1/4 ounces) chopped ripe olives, drained
  • 1/3 cup thinly sliced green onions
  • 8 to 10 thin slices fully cooked ham


Directions:
In a large bowl, beat cream cheese until smooth; stir in the olives and onions. Spread over ham slices. Roll up, jelly-roll style, starting with a short side. Chill for at least 1 hour. Just before serving, cut into 1-in. pieces. Makes about 40

For a serving of 4 pieces:
140 calories
2 g carbs
0.5  g fiber
5 g protein

Variation ... substitute deli roast beef for the ham and mix 2 tablespoons of horseradish in with the cream cheese (more or less to taste) or spread yellow mustard thinly on the roast beef and then spread on the cheese. 

Get Healthy

My personal guidelines for general health and dealing with type 2 diabetes, high cholesterol, and hypertension

  • Attain and maintain ideal weight
  • Embrace a low a carb lifestyle, eating as few carbs as possible that avoids hypoglycemic events
  • Fiber is your friend
  • Eat real food. Eliminating all added sugars and as much processed food as possible 
  • Drink NO calories 
  • Get outside, enjoy the sun (and the vitamin D it provides) and walk
  • Workout regularly with an emphasis on improving muscle mass
  • Get more sleep 
  • Eliminate stress (meditate)
(currently I aim for under 75 carbs per day ... usually keeping under 50. I also do 16:8 fasting eating my first meal of the day between 1 - 2 pm and last meal by 9 pm. Also 1 24 hour fast each week)

This is working for me ...
A1c 5.7, blood pressure normal, cholesterol ratios "ideal". 6' 0", 172 pounds, 15% body fat, BMI 23.3

Supplements:
  • Fish Oil to improves omega 3 / omega 6 fatty acid balance, may facilitate heart health and help improve cholesterol
  • D3 simply can't get enough from the sun, particularly in the winter months and in more northern regions. Strongly recommended for diabetics
  • Super B Complex again, strongly recommended for diabetics, particularly if taking metformin or experiencing any neuropathy symptoms
  • Magnesium aids in the formation of muscle and helps strengthen bones and improves glucose metabolism
  • Multi Vitamin why not cover all the bases




Not your grandfather's linseed

Flax seed ... a tiny unassuming little seed.I recently added flax seed to my diet incorporating it into my oatmeal and yogurt. While I am not certain that it is responsible, ever since this change my blood glucose numbers are the best they have ever been. coincidence? Perhaps.The addition has been simple and cheap. I am buying whole seeds for $1.69 a pound at Sprouts Farmers Market and I bought an inexpensive coffee grinder on Amazon to turn those seeds into meal.  You could use the coffee grinder you are already using, just not sure you want your flax meal tasting like coffee (or vice versa).KRUPS 203-42 Electric Spice and Coffee Grinder with Stainless Steel Blades, Black

Sprinkle 2 tablespoons (about 1/2 ounce) on the yogurt or oatmeal and enjoy all the nutritional benefits of these powerhouse little seeds. I try and eat 1 oz. every day.
Word of warning ... if you add flax seed (meal) to your diet be sure you drink plenty of water!



"Flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits.
Flax Seed is Rich in Omega-3 Fatty Acids.  Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help. 
Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 that is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake. However, ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance. 
Flax Seed is High in Fiber.  You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines. "
Did you know ...
The words line, linen, lingerie, lining and linoleum all are derived from the Latin word for flax? (linum) 
Fragments of flax straw, seeds and fiber have been found and dated back to 8,000 BC?
Dyed flax fibers have been found that  are believed to be 30,000 years old?

Okra ... it ain't jes fer rednecks no more

In my ongoing quest for 'super foods' I occasionally get a surprise. Tonight I was both surprised and delighted to find that okra, slimey ol' southern okra, could be considered a 'super food'. I found it via a post in a diabetes forum I frequent. It was being touted as a possible 'cure for diabetes' ... of course it's not. What it is, besides being yummy, is a little vegetable packed with all manner of good stuff.

Popular around the world, it is common in Indian and Pakistani cuisine, in fact India is far and away the worlds leading producer of Okra.  Many English speaking countries call them lady fingers.

Here are some of okra's claim to fame:

  • Okra Promotes a Healthy Pregnancy - An extremely important B vitamin for producing and maintaining new cells, folate is an essential compound for optimal pregnancy. The vitamin helps prevent birth defects like spina bifida and helps the baby to grow sufficiently. Vitamin C is also essential for fetal development. Okra is rich in both folate and vitamin C.
  • Helps Prevent Diabetes – Thanks to fiber and other nutrients, okra proves beneficial in normalizing blood sugar in the body, helping with diabetes.
  • Helps with Kidney Disease – One study published in the October 2005 Jilin Medical Journal found that regular consumption of okra can help prevent kidney disease. In the study, “those who ate okra daily reduced clinical signs of kidney damage more than those that simply ate a diabetic diet.” This also ties in with diabetes, as nearly 50% of kidney disease cases are caused by diabetes.
  • Supports Colon Health – Okra is full of dietary fiber, which is essential for colon health and digestive health as a whole. The fiber Okra provides helps to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Additionally, the vitamin A contributes to healthy mucous membranes, helping the digestive tract to operate appropriately.
Pretty impressive, huh? One thing though ... don't negate the health benefits of okra by deep frying it ... please. (I am adding okra to my vegetarian chili recipe)

Beans, beans are good for your heart ...

Yes, you know that poem from childhood . Or perhaps you are of the "musical (or magical) fruit" school.
Legumes, if you please, are an amazing source of fiber and protein as well as packing a whole lot of nutrients into a small package.
 My favorite, and one of the most common, are kidney beans. One of my favorite ways of eating kidneys is with garbanzo's in salads ... a quick and easy way to kick up the daily protein intake.
Kidneys are also a great source for some hard to get micro-nutrients like folate (supports red blood cell production and helps prevent anemia), copper (an antioxidant and required for collagen production) and potassium (helps control blood pressure and promotes kidney health). Due to their high fiber content kidneys are a great benefit in controlling cholesterol and blood sugar levels (two things very near and dear to me).
Couple kidneys with whole grains and you have a complete protein source. Try simmering a can of low-sodium kidney beans with garlic and black pepper until they are soft enough to mash slightly with your potato masher.  Stir in a couple ounces of pepper jack cheese and make burritos with whole grain flour tortillas ... add some sliced onions and avocados and you got some good healthy eats!

... the more you eat the more you fart
the more you fart the better you feel
so eat you beans at every meal

Why Is the Federal Government Afraid of Fat?

BOSTON — SINCE the publication of the federal government’s 1980 Dietary Guidelines, dietary policy has focused on reducing total fat in the American diet — specifically, to no more than 30 percent of a person’s daily calories. This fear of fat has had far-reaching impacts, from consumer preferences to the billions of dollars spent by the military, government-run hospitals ...(read the New York Times article)

Muesli

A Swiss invention, muesli is a cereal type food consisting of rolled oats, seeds, nuts and/or fruit. Similar to granola but, where granola is usually toasted and sweetened, muesli is traditionally raw and non-sweetened ... but then the beauty of it is you can make it however you wish.

I eat it a couple times a week. You can eat it with milk like a "regular" cereal, but I prefer mine mixed with yogurt (Greek when I can afford it).

I like it because it is very high in fiber and incredibly satisfying. I start with the "base", my preference is equal portions of the three listed below and then I pick and choose from the other ingredients depending on mood and what is in the pantry. I just measure the ingredients into a bowl (I like to keep it even proportions "base" to additions, but that is a very loose 'rule'), stir in any spices and then fold in the yogurt.
I suppose you could make a large batch all at once, but I prefer to make a unique single serving blend every day.

-base-
rolled oats (or other flaked grains)
oat bran
flaked or shredded coconut (unsweetened)
-seeds-
chia seeds
flaxseed meal
hemp seeds
sunflower seed kernels
pepitas (pumpkin seed kernels)
-chopped fruit and nuts-
dried banana chips
dried pineapple
dried mango
raisins
dried cranberries
fresh berries
almonds
walnuts
cashews
-spices-
cinnamon
allspice
nutmeg
cloves
pumpkin pie spice
vanilla

This list is by no means definitive ... just ingredients I have used and recommend. Many recipes call for soaking the oats overnight ... not something that I have ever done as I prefer the taste / texture of raw unsoaked rolled oats. Oh ... and don't try this with steel cut or instant oats ... not gonna work out near as well as your basic "old-fashioned rolled oats".

Being diabetic I try and limit myself to 1/2 cup of muesli and mix it with 6 ounces of yogurt (YMMV). As I mentioned, traditionally muesli is unsweetened but you can add brown sugar or even your favorite preserves. There really is no right or wrong ... experiment, and if you come up with a combination that you feel is over the top ... let me know.

One thing to remember ... it is very important to drink plenty of water when eating a high fiber 'diet' ... skimp on the water at your own peril. I routinely drink a 24-ounce glass of water while I am enjoying my muesli.

(a caveat about oatmeal ... there is some concern about eating "raw" oats ... my belief is that as long as you stay with rolled oats, like "Old-Fashioned Quaker Oats", you will be fine as they are minimally processed ... having been steamed and rolled thin. I'd stay away from thick-cut oatmeal or steel cut as those may cause some issues. if you are really concerned you can alway soak the oats overnight before using)

some additional reading ...
http://bit.ly/1Bdv7um    http://bit.ly/1BdvdSK

enjoy


Spicy Baked Jicama Fries



  • 1 medium jicama
  • 1 tablespoon coconut oil
  • ½ teaspoon cumin
  • ½ teaspoon turmeric
  • ½ teaspoon garlic powder
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon fine sea salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon onion powder
  • Pinch cayenne or chili powder (or more, to taste)


Preheat oven to 400 degrees F.
Line a baking sheet with parchment paper set aside.
Peel the jicama and cut into skinny fries. (do not make them thick)
Place in a microwave-safe bowl with a tablespoon of water. Cover and microwave for 6 minutes
If there is any water left pour it out.
Mix spices in a bowl
Drizzle the jicama with the tablespoon of oil and sprinkle on the spices. Toss until evenly coated.
Spread the fries out on the baking sheet and bake for about 35-45 minutes, or until they begin to brown in spots, tossing once
100 g (about 4 oz) serving
38 kcal
9 g carbs
5 g fiber
Jicama nutrition facts: