The Diabetic Plate

Lately, several people I know and love have been diagnosed with type 2 diabetes.  When you are diagnosed, it can be so overwhelming you may just want to stick your head in the sand and pretend you didn't hear what the doctor just told you.


There are so may components to this complex disease, you sort of have to take things one day at a time in order to figure it all out.  The other thing about diabetes is that it's a personal disease, meaning it affects everyone differently, so you have to learn to be aware of your body's signals and how certain foods and exercise effect your blood sugar levels. The best way to do this is write down every item you eat at a meal then test your blood sugar about an hour after your meal. That is when it will be the highest level. This will help you determine how the food you just consumed effects your blood sugar.


The nutritional side can also be confusing as all carbohydrates impact you differently, depending on the fiber content as well as the fats.  Eating high fat foods that are low in carbs might seem like a great idea, but in fact fatty foods will cause your blood sugar to stay high longer, plus they are bad for your heart and will cause you to gain weight.


I tell people to view their dinner plate like a pie chart - take 1/2 of the plate and fill it with salad and any vegetables that are green or yellow or white. Hint - don't put your salad on a separate salad plate or in a bowl, put the salad on your plate. The other side of your plate should contain your lean protein (4-5 ounces), perhaps a small 1/2 cup serving of either wheat pasta or a 1/2 baked sweet potato (eat the skins they are full of fiber) or another low carb option, and more vegetables. Bread is not all bad - but if you have bread, don't eat the pasta or potato, have one or the other.


A diabetes diagnosis does not mean you can't eat good food.  You will learn how to decide what foods work best for you, and you can always have treats every now and then as long as you count the carbs!

Thanksgiving Turkey Breast with Fresh Herbs

This is a repeat from 2010 - but it's that time of year!

I saw Rachel Ray fix this turkey breast on the food channel a few years ago and It looked so good I went to the store, bought the ingredients and made it myself! It's easy and soooo good!

Preheat Oven to 400'!

Ingredients:

4-6 pound boneless turkey breast, thawed

Fresh herbs: (they really need to be FRESH!)

1/4 cup rosemary
1/4 cup sage
1/4 cup thyme
1/4 cup parsley
4-5 bay leaves
5 tbsp olive oil
roasting bag
salt, pepper to taste

1 stick butter, melted

Combine all herbs (except bay leaves) in food processor or blender with 2 tbsp olive oil and pulverize until you have a green paste.

Cut skin away from turkey and stuff it with the herb paste mixture.

Open roasting bag and place 5 bay leaves in the bottom of the bag, with 3 tbsp olive
oil. Place turkey on top of bay leaves. Baste turkey with melted butter, salt and pepper. CLose bag and tie, and bake at 400' for 1-1 1/2 hours or until done. THe roasting bag does the basting for you. This is the BEST turkey you will ever eat. Samantha and her cousins loved it!

Healthy & Diabetic Friendly Mac and Cheese

If you enjoy fall and winter comfort food like I do, tempting casserole and comfort foods abound and test your willpower constantly.


My big weakness and one dish I miss the most is good ole fashioned macaroni and cheese!
I created my own version that I think comes pretty close to the real thing.


For Two servings:


1/2 box whole wheat pasta with added fiber (corkscrew or elbow)


1/2 cup shredded low fat cheddar cheese
1/2 cup low fat American cheese or cheese blend
1/2 cup skim milk
salt/pepper to taste
(do not use fat free cheese it does not melt well)


Cook macaroni according to package directions, drain and set aside.
In small saucepan, on low heat, add milk and melt cheeses until smooth.
Add salt and pepper to taste.


Mix cheese sauce with pasta and serve.


I have no idea on the nutritional breakdown, but I can tell you if I eat about 1/2 cup
serving with my meal, and no other bread or high carb foods, my blood sugars stay
within range.


Enjoy!