Diabetic Cookbook for Two (9 page)
Read Diabetic Cookbook for Two Online
Authors: Rockridge Press
Steaming:
This is one of the simplest and healthiest cooking techniques. It uses a perforated basket suspended over a simmering liquid. If you use a flavorful liquid or season the water, you’ll flavor the food as it cooks. You can also steam in the microwave by placing the food in a microwave-safe dish and adding a small amount of water.
1
Educate yourself.
You will feel much more confident managing your diabetes if you arm yourself with the knowledge needed to take care of your health. Consider taking a healthy cooking class for inspiration, learn how to read food labels, or hire a personal trainer to jump-start your exercise program.
2
Find your mantra.
Maria Robinson says, “Nobody can go back and start from the beginning, but anyone can start today and make a happy ending.” Mantras both uplift you and keep you motivated. If work is difficult because food is always around or your coworkers or friends aren’t supportive of your diabetes requirements, repeat your positive affirmation to keep you grounded.
3
Plan ahead, even just one day.
If you set a goal to plan meals and snacks in advance, you won’t be spontaneously tempted to choose unhealthy foods throughout the day. Planning will also ensure that you eat five servings of fruits and vegetables each day and stay within your carbohydrate goals.
4
Go slowly.
Making positive changes to your diet and lifestyle will take time and setbacks will happen. Don’t aim for perfection, rather focus on a little better, a little more. Don’t let a splurge or missed exercise session become an excuse to give up. When you get off track, clean the slate and start fresh.
5
Use the buddy system.
Finding other people with similar goals can greatly improve your success with diabetes management. Find a local diabetes support group to enlist help and learn while forming new friendships.
6
Think of water as a food group.
Being dehydrated can cause tiredness, low energy, and headaches, and thirst is often mistaken for hunger. Carry a water bottle during the day and aim to drink at least eight 8-ounce glasses each day.
7
Make exercise a daily habit.
Aim to be active for at least 10 minutes every day. Set your alarm 10 minutes earlier so you can walk around the block before you head to work. If you like TV, set up a treadmill in front of it so you can watch and walk. Think of exercise like you do brushing your teeth: do it every day.
8
Eat mindfully.
Healthy eating is more than the food on your plate. It is also about how you think about food in general. Good eating habits can be learned. Slow down and think of food as nourishment rather than something to just gulp and run.
9
Check portion sizes.
Even if you’ve been living with diabetes for years, check your portion know-how occasionally. Remember, carb amounts are based on specific serving sizes. So measure a serving of cereal or a 4-ounce glass of juice to see what a serving really looks like. Consider using smaller plates to keep portions in check.
10
Create a healthy plate.
Fill half of your plate with colorful vegetables and fruits, one quarter with lean protein, and one quarter with high-fiber, unrefined complex carbohydrates. Eat more beans, dark green leafy vegetables, citrus fruits, sweet potatoes, berries, whole grains, fish high in omega-3 fats, nuts, and nonfat dairy products.
EXERCISE!
Exercise is one of the best things you can do to manage diabetes. Exercise helps your body use insulin, which controls your blood sugar. When you exercise, your muscles take up glucose for fuel. This helps lower blood-sugar levels. Exercise also helps you lose weight and maintain a healthy weight, lowers LDL or “bad” cholesterol, lowers blood sugar, strengthens muscles and bones, improves circulation, boosts energy and mood, lowers stress, decreases the risk for heart disease and stroke, and helps you sleep better.
Do check with your doctor before starting any new exercise program.
Don’t think of exercise as a chore. Find something active that you like to do and add it to your day—just like you add healthy greens, blueberries, or salmon to your meals. Make a list of fun activities—you don’t have to go to a gym to be active. Yoga, walking, swimming, and dancing are a few ideas. Any activity that raises your heart rate is good.
While exercising, carry a carbohydrate-containing snack, like fruit, in case your blood sugar gets low. If you haven’t been active, start by incrementally increasing daily activities. For example, park your car farther from the store, take the stairs, walk to a coworker’s desk rather than sending an e-mail, take a five-minute walk break every hour at work, cook more, and clean more! The benefits of lifelong exercise are abundant, so make it enjoyable and make it a habit.
CHAPTER | Breakfast Bonanza |
Lentil, Squash, and Tomato Omelet
Pumpkin–Peanut Butter Single-Serve Muffins
Cinnamon-Almond Green Smoothie
Very Cherry Overnight Oatmeal in a Jar
Mandarin Orange–Millet Breakfast Bowl
Quinoa Breakfast Bake with Pistachios and Plums
GLUTEN-FREE • QUICK & EASY
PREP TIME: 10 MINUTES • COOK TIME: 10 MINUTES
If you’re trying to add variety to your diet while, at the same time, keep your blood-sugar levels in check, look no further than the mighty avocado. Despite this fruit’s reputation for being high in calories and fat, the types of fat in avocados—omega-3s and oleic acid—are the types shown to lower the risk for cardiovascular disease. What’s more, avocados are rich in soluble fiber and considered to be a low–glycemic index food that promotes blood-sugar regulation. They also have a wide range of anti-inflammatory benefits due to their high levels of antioxidants. Paired with protein-packed eggs and cottage cheese, this breakfast will keep you fueled and your blood sugar steady for hours.
1 large avocado, halved and pitted
2 large eggs
2 tomato slices, divided
½ cup nonfat cottage cheese, divided
Fresh cilantro, for garnish
1.
Preheat the oven to 425°F.
2.
Slice a thin piece from the bottom of each avocado half so they sit flat.
3.
Remove a small amount from each avocado half to make a bigger hole to hold the egg.
4.
On a small foil-lined baking sheet, place the halves hollow-side up.
5.
Break 1 egg into each half.
6.
Top each with 1 slice of tomato and ¼ cup of cottage cheese.
7.
Place the sheet in the preheated oven. Bake for 8 to 10 minutes for softboiled consistency, or longer for a firmer egg.
8.
Garnish with fresh cilantro and serve.
PER SERVING
Calories: 275; Total Fat: 19g; Protein: 15g; Carbohydrates: 14g; Sugars: 5g; Fiber: 7g; Sodium: 306mg
RECIPE TIP:
This recipe also works well in a toaster oven. Consider making a double batch for a grab-and-go lunch or healthy snack.
GLUTEN-FREE
PREP TIME: 5 MINUTES • COOK TIME: 45 MINUTES
Lentils, a type of legume, are an absolute powerhouse of nutrition and an important food to include in any healthy meal plan. Lentils are a good source of cholesterol-lowering fiber that also prevents blood-sugar levels from rising too rapidly after a meal. They are also an excellent source of B vitamins, iron, and healthy-blood-pressure-promoting magnesium. This little bean is also quick cooking, in just about 20 minutes, making it a convenient source of protein—one cup of lentils has almost 18 grams of protein. That’s more protein than two whole eggs!