This course focuses primarily on Type II Diabetes, also known as Non-Insulin dependent Diabetes. However the dietary suggestions are appropriate for Type I diabetes (you only need be careful that your carbohydrate exchanges at each meal coincide with your insulin dosages); the healthy eating concepts discussed in this class are also beneficial to those suffering from cardiovascular disease and hypertension which often go hand in hand with Adult Onset Diabetes.
If you or a family member or friend has recently been diagnosed with Type II diabetes, then you are aware that it is a disease caused primarily by diet but there are other risk factors that make us pre-disposed to Adult Diabetes.
Factors that Lead to Type II Diabetes:
Being Overweight (especially in the abdominal area)
Sedentary Lifestyle
Genetics / Blood Type
Abundance of Fast and Convenience Food
As far as genetics and Type II diabetes go, the connection is this: our bodies contain a feast and famine trigger, cultivated over millennia and it is our body’s ability to store fat that has enabled us to evolve and flourish as a species. However with the Industrial Revolution and other technological advances geared towards eliminating hunger worldwide we have made obtaining food far too simple. Even worse in this century we introduced fast and convenience foods that are unhealthy because of their refinement, excessive number of calories, and chemicals used to preserve freshness.
Simple Dietary and Lifestyle changes can dramatically change the course of your Type II Diabetes and stave off complications from the disease for good.
Add 30 minutes of exercise daily. This does not have to be formal exercise at the gym, walking is ideal, gardening and housework also count. Simply preparing your own meals, rather than popping them in the microwave will help you expend energy.
Use fresh whole foods; if you read the label on a box and there is a long list of ingredients, most of which you can’t pronounce, put the box back on the shelf.
When shopping at the grocery store shop for food only on the perimeter of the store. Most refined and prepared foods are in the center aisles so by avoiding them, you avoid temptation.
It isn’t only about what you should eliminate from your diet but what you need to add. Adding an abundance of brightly colored fruits and vegetables, fiber rich whole grains, and healthy monounsaturated fats will help with weight control and overall health.
When treating yourself go for quality not quantity. You will be far more satisfied if you have a delicious home-made treat than some boxed fat-free option, which often leads to over-indulgence.
The Good Fat Diet vs. The Fat Free Diet
There has been an enormous amount of debate on this issue, especially when it comes to weight control. The fact is enjoying food is an important part of all our lives, and you will be much more likely to adhere to a diet that allows copious amounts of healthy mono-unsaturated fats.
GOOD FATS
Avocados
Expeller pressed Canola Oil
Fish Fat
Flaxseeds
Nuts
Nut Oils
Olive Oil
Olives
Peanut Butter
Peanuts
NEUTRAL FATS**
Soybean Oil
Safflower Oil
Grapeseed Oil
Sunflower Oil
Corn Oil
BAD FATS
Dairy Fat
Meat fat
Coconut Oil
Palm/Palm Kernal Oil
Hydrogenated/Trans Fats
** These fats should be consumed in moderation. They upset the balance between the Omega 3 and Omega 6 Fatty Acids. Prepared foods are almost entirely made of the omega 6 polyunsaturated fats and consumption of these products further upsets this delicate balance.
Carbohydrates have gotten quite a bad rap in recent years as the low carb craze has reached every corner of our country. There is some truth to the fact that these low carb diets help with immediate weight loss, however it is not a healthy diet over the long term and can actually lead to some health problems in the future. However there are some carbohydrates that are better for us than others and it is in carbohydrates where we find Fiber, a crucial soldier in the fight against Insulin Resistance.
Just Like the chart above for fats, there are carbohydrates that are better than others, and there are also some carbohydrates you should avoid except for the occasional treat.
EXCELLENT CARBS
Beans, all kinds
Sprouted Bread
Oatmeal
Fresh Fruit
Real Rye Bread
Bulgur
Whole Wheat Couscous
Tofu
Barley
Whole Grains
Brown Rice
Whole Wheat Pasta
Buckwheat
All Vegetables
Tofu
Barley
Whole Grains
Brown Rice
Whole Wheat Pasta
Buckwheat
All Vegetables
NEUTRAL CARBS
Durum Wheat Pasta
Rice
Potatoes
BAD CARBS
Sweets
White Bread
Sugary Soft Drnks (including sports drinks)
Chips/Pretzels
Cookies
Crackers
Cakes/pastries
Jams and Jellies
Sugary Cereal
Protein should come mainly from vegetable sources, but having lean meat, poultry or fish a few times a week is part of a healthy way of eating. When choosing animal products it is important to buy those bred without any antibiotics or hormones. Always try to buy free-range. Animals that eat their natural diet have the proper Omega 3 and Omega 6 ratio of 1:1 in its meat; optimal for good health.
HEALTHY PROTEIN
Cold Water Fish
Omega 3 Eggs
Scallops
Shrimp
Venison
Buffalo
Scallops
Shrimp
Venison
Buffalo
NEUTRAL PROTEIN
Chicken
Lamb
Free Range Beef
Turkey
Chicken Sausages
BAD PROTEIN
Grain Fed Beef
Bacon
Bacon
Pork sausages
Anything Fried
There are always days when what we eat is not what it should be, taking a good multi-vitamin is a way to ensure our body gets the nutrients it needs to perform optimally. Keep in mind no vitamin contains the bounty of nutrients found in whole foods, especially fruits and vegetables.
Each day your goal will be to incorporate as many whole foods as possible into your daily food regimen. Your focus should be on what healthy foods should I eat today rather than what junk foods can I try and avoid. While it is important to eliminate those high saturated fat and refined sugar products, it is just as important to make sure you are eating a diet of assorted, vibrantly colored fruits and vegetables, those colors tells us a lot about which valuable carotenoids, phyto-chemicals, and minerals they have in abundance.
We start our day with breakfast and this is a great place to make a healthy change. Instead of processed cereal opt for oatmeal (not instant) or low-fat yogurt with granola and fruit, or even an egg fried in a bit of oil on whole grain toast. These are all better options, and when you don’t eat before you leave the house, you are likely to grow hungry and make unhealthy choices because the only things available are a bagel or some other terribly refined breakfast pastry.
If you are working, aim to bring your lunch to work as often as possible. You’ll save money and it will be much easier for you to make smart and healthy decisions about what you eat. If you have access to a microwave bring leftovers from dinner the night before or some homemade soup, these will add more variety than always packing a sandwich. Salads are ideal, it is a great venue to add up your vegetable servings. A large salad with tomatoes, red peppers, grated carrots, or any other vegetables in the refrigerator can provide you with more than half of your daily RDA of vegetables.
Snacks are another area where simple changes go a long way. Nuts are an ideal way to fight hunger and are a powerhouse of nutrients. Just be sure that you are eating raw, unsalted nuts. Throw in some dried fruits, cranberries or apricots for even more vitamins and minerals. Fresh fruit, which is always best eaten alone is another great snack option.
When preparing dinners the best suggestion I can make is, always make plenty extra. This guarantees they’ll be some leftover either for lunch or for dinner some other night when you come home late or are simply too tired to cook.
Here are some recipes, all of which are diabetes friendly and designed to keep blood sugar levels stable. Some recipes make large portions, to be frozen or used throughout the week. A general rule of thumb, most leftovers keep for about 4 days in the refrigerator as long as they are kept in tightly sealed storage containers. One trick when it comes to storage containers, rectangular tubs fit in the refrigerator much better than round tubs and can be easily stacked for convenience; if you can’t find the food in your fridge it will go bad and you’ll end up grabbing an un-healthy alternative.
Refined baked goods are one of diabetic’s greatest enemies, so learning a few recipes that you can make at home will help out quite a bit if you like your muffins as much as the rest of us.
Zucchini Muffins
2 Eggs
½ cup Orange Juice
¼ cup Honey
1 cup Plain Low-fat Yogurt
1tbs. Stevia
1 tsp Vanilla extract
1 ½ cups All-purpose Flour
½ cup Oatmeal (uncooked)
¼ cup Wheat Germ
¼ cup Oat Bran
½ cup Flax Meal
2 tsp Baking Powder
1 tsp Baking Soda
1 tsp. Cinnamon
½ tsp Salt
½ tsp Ground Ginger
½ tsp Ground Cloves
2 cup Grated zucchini
½ cup Raisins or Dried Cranberries
½ cup Walnut pieces
*beat eggs then add wet ingredients to bowl, stir well
*combine and thoroughly stir the dry ingredients in a separate bowl
*add the dry mix to the wet ingredients in 3 batches, stir well in between each new addition
*Add the zucchini, raisins and walnuts and stir until fully incorporated
*Bake muffins in a pre-heated 375o oven for 15-18 mins., or until a toothpick inserted comes out clean
*depending on the size muffin you make this recipe will yield 12-18 muffins
A Quick Note – I highly recommend purchasing the silicone muffin cups to line your muffin tins with, they make clean up a snap and help you bake a more evenly cooked muffin, 6 for $1 at the Christmas tree shop! Also mini muffins are a good option, especially if you have kids or grand kids, and they are a perfect addition to a packed lunch.
Banana Muffins
1 ½ cups Whole Wheat Flour
½ cup Oat Bran
1/3 cup Flax Meal
1Tbs Baking Powder
1 tsp. Cinnamon
½ tsp Salt
½ tsp Ground Ginger
½ tsp Ground Cloves
½ tsp. Freshly grated Nutmeg
1 cup Vanilla low-fat Yogurt
4 (1 cup) Mashed Bananas
1 cup Unsweetened Soy Milk/Skim Milk
2 Eggs
*beat eggs then add wet ingredients to bowl, stir well
*combine and thoroughly stir the dry ingredients in a separate bowl
*add the dry mix to the wet ingredients in 3 batches, stir well in between each new addition
*Bake muffins in a pre-heated 375o oven for 15-18 mins., or until a toothpick inserted comes out clean
*depending on the size muffin you make this recipe will yield 12-18 muffins
There are always days when what we eat is not what it should be, taking a good multi-vitamin is a way to ensure our body gets the nutrients it needs to perform optimally. Keep in mind no vitamin contains the bounty of nutrients found in whole foods, especially fruits and vegetables.
Each day your goal will be to incorporate as many whole foods as possible into your daily food regimen. Your focus should be on what healthy foods should I eat today rather than what junk foods can I try and avoid. While it is important to eliminate those high saturated fat and refined sugar products, it is just as important to make sure you are eating a diet of assorted, vibrantly colored fruits and vegetables, those colors tells us a lot about which valuable carotenoids, phyto-chemicals, and minerals they have in abundance.
We start our day with breakfast and this is a great place to make a healthy change. Instead of processed cereal opt for oatmeal (not instant) or low-fat yogurt with granola and fruit, or even an egg fried in a bit of oil on whole grain toast. These are all better options, and when you don’t eat before you leave the house, you are likely to grow hungry and make unhealthy choices because the only things available are a bagel or some other terribly refined breakfast pastry.
If you are working, aim to bring your lunch to work as often as possible. You’ll save money and it will be much easier for you to make smart and healthy decisions about what you eat. If you have access to a microwave bring leftovers from dinner the night before or some homemade soup, these will add more variety than always packing a sandwich. Salads are ideal, it is a great venue to add up your vegetable servings. A large salad with tomatoes, red peppers, grated carrots, or any other vegetables in the refrigerator can provide you with more than half of your daily RDA of vegetables.
Snacks are another area where simple changes go a long way. Nuts are an ideal way to fight hunger and are a powerhouse of nutrients. Just be sure that you are eating raw, unsalted nuts. Throw in some dried fruits, cranberries or apricots for even more vitamins and minerals. Fresh fruit, which is always best eaten alone is another great snack option.
When preparing dinners the best suggestion I can make is, always make plenty extra. This guarantees they’ll be some leftover either for lunch or for dinner some other night when you come home late or are simply too tired to cook.
Here are some recipes, all of which are diabetes friendly and designed to keep blood sugar levels stable. Some recipes make large portions, to be frozen or used throughout the week. A general rule of thumb, most leftovers keep for about 4 days in the refrigerator as long as they are kept in tightly sealed storage containers. One trick when it comes to storage containers, rectangular tubs fit in the refrigerator much better than round tubs and can be easily stacked for convenience; if you can’t find the food in your fridge it will go bad and you’ll end up grabbing an un-healthy alternative.
Refined baked goods are one of diabetic’s greatest enemies, so learning a few recipes that you can make at home will help out quite a bit if you like your muffins as much as the rest of us.
Zucchini Muffins
2 Eggs
½ cup Orange Juice
¼ cup Honey
1 cup Plain Low-fat Yogurt
1tbs. Stevia
1 tsp Vanilla extract
1 ½ cups All-purpose Flour
½ cup Oatmeal (uncooked)
¼ cup Wheat Germ
¼ cup Oat Bran
½ cup Flax Meal
2 tsp Baking Powder
1 tsp Baking Soda
1 tsp. Cinnamon
½ tsp Salt
½ tsp Ground Ginger
½ tsp Ground Cloves
2 cup Grated zucchini
½ cup Raisins or Dried Cranberries
½ cup Walnut pieces
*beat eggs then add wet ingredients to bowl, stir well
*combine and thoroughly stir the dry ingredients in a separate bowl
*add the dry mix to the wet ingredients in 3 batches, stir well in between each new addition
*Add the zucchini, raisins and walnuts and stir until fully incorporated
*Bake muffins in a pre-heated 375o oven for 15-18 mins., or until a toothpick inserted comes out clean
*depending on the size muffin you make this recipe will yield 12-18 muffins
A Quick Note – I highly recommend purchasing the silicone muffin cups to line your muffin tins with, they make clean up a snap and help you bake a more evenly cooked muffin, 6 for $1 at the Christmas tree shop! Also mini muffins are a good option, especially if you have kids or grand kids, and they are a perfect addition to a packed lunch.
Banana Muffins
1 ½ cups Whole Wheat Flour
½ cup Oat Bran
1/3 cup Flax Meal
1Tbs Baking Powder
1 tsp. Cinnamon
½ tsp Salt
½ tsp Ground Ginger
½ tsp Ground Cloves
½ tsp. Freshly grated Nutmeg
1 cup Vanilla low-fat Yogurt
4 (1 cup) Mashed Bananas
1 cup Unsweetened Soy Milk/Skim Milk
2 Eggs
*beat eggs then add wet ingredients to bowl, stir well
*combine and thoroughly stir the dry ingredients in a separate bowl
*add the dry mix to the wet ingredients in 3 batches, stir well in between each new addition
*Bake muffins in a pre-heated 375o oven for 15-18 mins., or until a toothpick inserted comes out clean
*depending on the size muffin you make this recipe will yield 12-18 muffins
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