Diabetes Meal Planning

Wild Salmon Helps to Reverse Diabetes

2013-05-21T18:59:00.003-07:00

Wild salmon is a powerful food, and, in many ways, is a true super food. In fact, few single foods can bring as many health contributions to your diet in significant quantities as wild salmon. Wild salmon is an excellent source of Omega-3 fatty acids which helps people with diabetes and heart disease. Wild salmon is low in saturated fat and calories but high in protein.

Note: Make sure that you choose wild salmon over farmed salmon. Farmed salmon is injected with antibiotics and color-enhancing chemicals. Whereas wild salmon eat other fish, farmed salmon is fed corn and other foods so that they can be produced in mass quantities.

Nutrient contents in wild salmon include:

Wild salmon provides key nutrients for your health, including:

Omega 3 fatty acids
Vitamins A, D, B6, E
Antioxidant known as astaxanthin
Essential amino acids
High quality protein
Appreciable amounts of calcium, iron, zinc, magnesium, and phosphorus

All of these nutrients combine to make wild salmon the natural choice for anyone concerned with their own health or their family’s health.

Health Benefits

Health benefits associated with wild salmon include the following.

Prevent High Cholesterol: Studies show that salmon helps to lower triglycerides. High triglycerides are associated with high bad cholesterol and low good cholesterol. When your triglyceride levels are high, you have a greater risk for cardiovascular disease. Eating wild salmon several times per week will help to lower your triglyceride levels.

Prevent High Blood Pressure: Consuming more wild salmon will also help to lower your blood pressure. If you do not suffer from high blood pressure, the omega-3 fats in salmon will help to prevent an unhealthy rise in blood pressure in the future. Hypertension, or high blood pressure, can lead to heart attack, stroke or heart failure. You can minimize your risks of these diseases by eating wild salmon regularly.

Prevent/Reverse Type 2 Diabetes: The Omega-3s and quality lean protein in wild salmon helps to stabilize blood glucose levels, which is very beneficial to Type 2 diabetics.

Prevent/Reverse Heart Disease: As previously mentioned, studies show that salmon helps to lower triglycerides. In addition, wild salmon reduces plaque formation with the arteries and lowers cholesterol levels, all of which is beneficial to anyone with heart disease. The carotenoid in salmon is a particularly potent antioxidant known as astaxanthin, which has been shown to protect against cardiovascular disease, cancer, inflammation, eye diseases, general aging and many other conditions.

Note: Astaxanthin is produced by phytoplankton, tiny plants that use it to shield themselves from ultraviolet radiation. Shrimp, krill and other tiny crustaceans then eat the phytoplankton and accumulate astaxanthin in their bodies (which is what makes them pink), and then salmon eat them and store the astaxanthin in their skin and muscles. Sockeye, coho and king salmon have the deepest color orange whereas pink and chum salmon (most often canned) are the lightest.

Protect Against Cancer: When your diet is rich in omega-3 fats, you run a lower risk for certain cancers. For example, consuming salmon and other cold water fish has been linked with a reduced risk of prostate cancer. Studies show that men who incorporate salmon into their diet one or more times each week are much less likely to develop prostate cancer than men who do not eat salmon.

Promote Eye Health: Studies show that increasing your intake of omega-3 essential fatty acids may decrease the risk of dry eye syndrome. Other studies show that diets that are high in omega-3 fatty acids protect against age-related macular degeneration (AMD). AMD affects over 30 million people globally and is the leading cause of vision loss in those over 50 years of age. Eating fish that is rich in omega-3 fatty acids a minimum of three times per week has been associated with a 75% reduction in AMD. Wild salmon is a great option for promoting eye health.

Prevent Excessive Weight Gain: Incorporating wild salmon into your diet will give you the protein you need without the high and unhealthy fat levels of red meat and chicken. Salmon is also an excellent source of niacin, vitamin B12, vitamin B6, selenium, phosphorus and magnesium. You may choose to add wild salmon to your diet to replace excessive eating of tuna, which can contain mercury.

Prevent Depression: Fish oil may help combat a number of serious psychiatric illnesses. According to researchers at an international conference sponsored by the National Institutes of Health there is evidence which suggests that higher consumption of essential fatty acids in fish, particularly omega-3, appear to be linked to a lower risk for depression and better treatment of manic depression and schizophrenia. "In a study of more than 1,000 people (average age 75), those with higher blood levels of an omega-3 called DHA were more than 40% less likely to develop dementia (including Alzheimer's) over the next nine years than people with low DHA levels. ...Experts advise eating a weekly serving of fish rich in omega-3's." (Information source: "Boost Your Brain Power With Omega-3's," by Holly McCord, R.D., "Prevention" (Nutrition News web site))

More Health Benefits

Based on hundreds of clinical studies, the Omega-3 fatty acids in wild salmon provide many health benefits, including:

Protect heart health
Reduce risk of sudden death from heart disease
Reduce risk of stroke
Reduce chance of heart disease in Type 2 Diabetes
Essential in infant brain and eye development during pregnancy and infancy
Improve blood lipid patterns
Improve blood vessel function
Improve symptoms of immune and inflammatory disorders such as rheumatoid arthritis, Crohn's Disease, Ulcerative Colitis, Rheumatoid Arthritis, Psoriasis, Asthma and some skin conditions
Reduce the risk and severity of some psychological/mental disorders such as Alzheimer’s disease, Depression and Bipolar Disorder
May reduce the risk of certain cancers, particularly Breast Cancer
May help reduce the severity or development of Nephritis, Migraine, Alzheimer's Disease and Type 1 Diabetes

The Biology

The protective role of fish against heart disease, diabetes and cancer may be attributed to the type of oil found in certain species of cold-water fish, especially Alaska wild salmon. These fish oils, referred to as “Omega-3”, are polyunsaturated. Their chemical structure and metabolic function are quite different from the polyunsaturated oils found in vegetable oils, known as “Omega-6”.

The type of dietary fat (monounsaturated, saturated, or polyunsaturated) we consume alters the production of a group of biological compounds known as eicosanoids(prostaglandins, thromboxanes, and leukotrienes). These eicosanoids have biological influences on blood pressure, blood clotting, inflammation, immune function, and coronary spasms. In the case of Omega-3 oils, a series of eicosanoids are produced, which may result in a decreased risk of heart disease, inflammatory processes, and certain cancers.

Omega-3 oils also exert additional protective effects against coronary heart disease by:

decreasing blood lipids (cholesterol, low-density lipoproteins or LDL, and triglycerides)
decreasing blood clotting factors in the vascular system
increasing relaxation in larger arteries and other blood vessels
decreasing inflammatory processes in blood vessels

Findings from Clinical Studies

Additional studies have provided exciting news about the benefits of Omega-3 oils for individuals with arthritis, psoriasis, ulcerative colitis, lupus erythematosus, asthma, and certain cancers. Research studies have consistently shown that Omega-3 fatty acids delay tumor appearance, and decrease the growth, size, and number of tumors.

A recent study at the University of Washington has confirmed that eating a modest amount of salmon (one salmon meal per week) can reduce the risk of primary cardiac arrest. Cardiac arrest claims the lives of 250,000 Americans each year. Fresh, fresh-frozen, or canned Alaska sockeye salmon provides the highest amount of Omega-3 fatty acids of any fish — 2.7 grams per 100 gram portion.

Other studies, such as the Zupthen Study, a 20-year investigation of a Dutch population, confirmed similar benefits. The risk of coronary heart disease decreased (as much as 2.5 times) with increasing fish consumption. This suggests that moderate amounts (one to two servings per week) of fish are of value in the prevention of coronary heart disease, when compared with no fish intake.

The type of dietary fat we consume is very important. It has been well documented that saturated fat can increase the risk of heart disease. The amount of saturated fat in both high-oil fish and lean fish is minimal. Fish, and other seafood, also offers lean, high-quality protein, as well as many other important vitamins and minerals.

Vitamin E:

Powerful antioxidant
Lowers the risk of heart disease
Prevents the oxidation of low-density lipoproteins
Reduces the buildup of plaque in coronary arteries

Salmon is also a good source of Vitamin E, a powerful antioxidant. Antioxidants, which also include Vitamin C and beta carotene, act at the molecular level to deactivate free radicals. Free radicals can damage basic genetic material, and cell walls and structures, to eventually lead to cancer and heart disease. Vitamin E lowers the risk of heart disease by preventing the oxidation of low-density lipoproteins (LDLs), thus reducing the buildup of plaque in coronary arteries. Other research has found that Vitamin E plays a protective role against cancer and the formation of cataracts, and may possibly boost the immune system in the elderly.

Cooking and Preparation Tips

You can eat wild salmon in a variety of ways. It is delicious on top of a salad with your favorite low-fat salad dressing. It can be made into a salmon burger or eaten with a side of rice and vegetables.

One of the biggest mistakes that people make when cooking wild salmon is that they overcook the salmon! This dries out the salmon and destroys some of the Omega-3 benefits. Instead bake the salmon in aluminum foil and add 1 tsp. extra virgin olive oil on top -- this will prevent the salmon from drying out, providing a very succulent and scrumptious flavor.

If you really don't like the taste of salmon, place a ½ pat of organic butter on top of the salmon after cooking -- you'll just love the buttery flavor!

Another option is to place a thin slice of cheese or a ½ handful of mozzarella cheese on top of the salmon after baking -- you'll love it!

Canned wild salmon (like sardines and tuna) can be eaten right out of the can -- there is no need to cook it. You can also add it to your salad for some additional protein.

What Salmon to Buy and Where
Wild Alaskan salmon, which spend most of their lives in open oceans, generally have very low levels of toxins. Coastal and farmed salmon, depending on the fish and meal they are fed, may have higher levels. The Environmental Defense Fund lists farmed Atlantic salmon as an “Eco-Worst” choice and recommends people eat no more than two servings a month due to high PCB levels.

Two of the best websites that sell wild salmon are:
http://www.vitalchoice.com/
http://www.seabear.com/

Thawing Tips
You can cook your salmon frozen , but we suggest that you thaw it overnight in the refrigerator. Place the wrapped package on a plate and allow 8-10 hours (extremely large cuts may take a bit longer). Try not to speed up the process of thawing seafood by defrosting it in the microwave or thawing it under warm water. Doing this causes the salmon to lose flavor and texture.

Grilling Tips

Preparing the Grill:

Fish cooks best over a medium-hot fire.
Make sure the grill is hot before you start cooking.
Liberally brush oil on the grill just prior to cooking.

Grilling Salmon:

Cut large steaks or fillets into meal-size portions before grilling.
Oil fish lightly just before cooking.
Grill salmon with skin side down on parchment paper or foil. No need to flip!
Cook fish approximately 10 minutes per inch of thickness.
Seafood continues to cook after it’s removed from the heat so take it off the heat just as soon as it starts to flake.
Slide a sharp knife tip into the center of the thickest part of a cooking salmon portion, checking for color (Our favorite is when the flesh is still red/rare on the inside). We have found that overcooking is one of the biggest mistakes our customers make when preparing salmon. This is quality salmon, no need to dry it out!

Plank Grilling Tips:

Planking is a traditional Northwest-style of cooking using aromatic pieces of wood. It’s a great way to add subtle flavors to your wild Alaska Seafood. Many stores sell pre-cut planks now, but it’s just as easy to make your own.

The best wood choices for planking are Cedar, Alder and Oak.
Pre-soak the plank in water for 30 minutes – two hours.
Pat planks dry with paper towels and spray-coat or lightly oil one side of the plank.
Season salmon lightly with an herb blend or just salt and pepper. Go easy, as you don’t want to overpower the flavor you will get from the plank.
Preheat the grill to medium-high.
Place the planked salmon on the grill over indirect heat and close the lid.
Turn the heat down to medium.
Check salmon frequently after 10 minutes.
Salmon will continue to cook after it is removed from the heat. (See grilling tips to know how to tell when salmon is finished)
Serving: the plank provides a beautiful, organic-looking platter for serving.

Baking Tips

Rinse and pat fillets dry.
Spread thin coat of olive oil over salmon.
Coat bottom of pan with olive oil.
Sprinkle seasonings over fish.
Bake in 375°F oven for 10-12 minutes or until fish begins to flake.

Broiling Tips

Preheat the broiler to Med/High.
Rinse and pat fillets dry.
Place parchment paper inside a shallow, nonmetal dish. Put salmon fillets on top of parchment, skin side down.
Top with olive oil and seasoning of your choice.
Broil the fish 4 to 6 inches from the heating element for 5 to 6 minutes or until the fish is done. (No need to turn.)

Poaching Tips

Place poaching liquid in saucepan.
Bring to boil and reduce to simmer.
Place salmon in liquid and poach for 8 to 10 minutes, depending on thickness (8 minutes per inch thick).

Tips for Eating Healthy Inexpensively

2013-04-28T08:22:00.001-07:00

To remain healthy or to fight a disease such as diabetes, you need to follow a superior nutritional diet program and eat lots of healthy foods: Carbs for energy, vitamins, minerals and fiber; Proteins to build & maintain muscle; Fats to help to burn fat; and, Water for hydration & recovery.

Unfortunately, the rising food prices can make it challenging to eat healthy and remain within budget, especially since your paycheck is probably not rising as fast. However, the following tips will help you eat healthy and remain within budget.

1. Buy Whole Foods. Unprocessed foods are cheaper and more nutritious than processed foods. They also give you total control over the ingredients. Avoid anything that comes from a box 90% of the time.

Carbs. Vegetables (i.e. broccoli, spinach, cabbage, celery, lettuce), whole fruits (i.e. apples, bananas, berries, pears), beans, organic brown rice, oats, sweet potatoes ...
Proteins. Chicken breast, turkey breast, miso, tempeh, canned tuna, canned wild salmon, bison, venison, organic beef, calves' liver, cottage cheese, plain yogurt, organic eggs, raw milk, almond milk, whey ...
Fats. Ev olive oil, ev coconut oil, flax seeds, organic butter, mixed nuts, fish oil ...

2. Buy Cheap Proteins. Eating lean protein with each meal helps with blood glucose stabilization and fat loss since protein has a higher thermogenic effect than other foods. Keep the steaks & for special occasions. Buy organic eggs, wild salmon, tuna, chicken/turkey breast, tofu, miso, cottage cheese, calves liver, whey, mackerel ...

3. Buy Frozen Veggies & Fruits. Frozen veggies are just as fresh as fresh veggies, plus, they don't spoil. Unfreeze berries and eat warm with cottage cheese. Put frozen spinach in a colander the night before to prepare a meal the next day. Also try frozen beans & broccoli.

4. Buy Generic Food and Store brands. Raw foods like brown rice, whole wheat pasta, Omega-3 eggs, cottage cheese, frozen fruits, and frozen veggies taste just like the brand name foods. But they'll save you money on packaging & advertising.

5. Buy Supplements. They're cheap and make your life easier, however whole food is better. You can use supplements, but make sure the bulk of your diet consists of whole, unprocessed foods.

Multi-vitamins. Vitamin deficiency is common, but avoid synthetic vitamins such as One-A-Day, Centrum, etc.
Fish Oil. Cheaper than fish. 1 tsp Carlson Fish Oil is 1600mg Omega-3.
Wheat grass, Chlorella, Spirulina. Easy ways to get plant protein.
Flaxseed. Versatile super food.
Herbal tinctures. Easier for your body to absorb.
Whey. Cheapest protein you'll find.

6. Buy in Bulk. Especially when you have promos running. Foods like pasta, rice and oats are easy to stockpile. If they're on sale, buy as much as you can afford & store to last you until the next sale.

More ideas.

Side of (Organic) Beef or Bison. Not necessarily cheaper, but you have better quality meat.
Supplements. You often get free shipping and discounts when buying in bulk. Make a 4 month order for you, friends & family and split the costs.
Frozen Fruits & Veggies. Saves money, saves times and nutrient dense. Buy mixed berries, spinach, broccoli, beans, Brussels sprouts, etc.

7. Buy In Season Fruits & Veggies. Food grown in season tastes better and is cheaper. Root vegetables in the Winter. Apples & squash in the Fall. Broccoli & berries in the Summer.

8. Buy Calorie Dense Foods. Vegetables, fruits, beans, lentils, legumes, organic whole grains, sweet potatoes, brown rice, whole wheat pasta & oats are filling, healthy and easy to stockpile.

9a. Buy Discounted Meat. Grocery stores often discount meats by up to 70% as they approach expiration date. Buy several pounds and store in your freezer.

9b. Eat Less Meat. This will dramatically reduce your grocery bill! And, you'll feel lighter!

10. Buy From Local Farmers or Farmer's markets. They aren't always cheaper, but you get tastier & better quality food and they often give you free stuff when you buy a lot. Find local farmers in your area.

11. Buy Everything from 1 Place. Time is money and fuel is expensive. Stop shopping for sales going to 10 different places. Find 1 or 2 places that get you cheap prices for most foods you need and buy everything there.

12. Drink Filtered Water. Get a $30 water filter from one of the online shopping networks such as HSN or QVC -- these filters last 10 years and only take 30 seconds to install by connecting to your kitchen faucet. Or, get a Brita filter to filter your tap water. It's cheaper than bottled water, soda or orange juice. One $8 filter cleans 40 gallons water and makes it taste a lot better.

13. Clip Coupons. Invest $2 in your Sunday paper or print the coupons from a grocery coupon guide.

14. Get The Customer Card. Many grocery stores hold sales for customer card holders only. Some cards save AND give you money, like gift certificates once you've spent a fixed amount. Signing up takes 5 minutes and is free.

15. Check the Unit Price. Big packages are often cheaper than small ones. Sometimes 2 small boxes are cheaper than 1 big one although there's more packaging.

16. Eat Less Total Calories. This will save you money and improve your health.

17. Avoid Impulse Buying. "Failing to plan is planning to fail". The best way to avoid impulse buying is to prepare yourself before you go grocery-shopping by putting together a grocery list.

Make a List and Stick to It. Plan your meals ahead, including portion size. List all foods you need for the next 7 to 14 days. Go to the grocery store, get what's on your list and get out.
Eat Before You Go Shopping. This prevents buying foods not on your list because you're hungry. Eat a solid meal before going grocery shopping.
Shop Alone. Prevents impulse buying from wife/husband and/or kids. Leave them home. Take them to more fun places when you get back.

18. Stop Buying Food Outside. Preparing your own food gives you total control over the ingredients and is cheaper than buying food at work/school.

Take Food with You. Food containers for work/school, protein shake, for the gym, bag of nuts when you go to the movies; use Ziploc bags, Tupperware ...
Eat Before Leaving Home. Eat breakfast, eat before going grocery-shopping, eat before going out with friends/family ...

19. Prepare Your Own Food. Cook all your meals for the day on waking up or before going to bed. It takes 30-40mins, saves you stress about what you'll be eating the rest of the day and you eat healthy while saving money.

Stop Buying Processed Food. Buy fresh and frozen vegetables & fruits, buy whole oats instead of cereals, make home made protein bars, home made tomato sauce, home made pizza, ...
Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mackerel, rice & pasta, frozen veggies, ...
Learn to Cook from Scratch. Learn to work with spices & herbs. Try the recipes on this website. Invest in a cookbook like the 3-in-1 Death to Diabetes Cookbook -- it's not just for diabetics.

20. Grow Your Own Food. Cheaper than frozen, tastes better and you control what you put on them to keep bugs off. Plant your own trees that grow berries, walnuts & apples. Buy chickens for free eggs & meat. More ideas include:

Square-Foot Gardening. Build a raised bed and divide it into sections of 1 square foot.
Container Gardening. Grow vegetables in containers on your balcony or doorstep.
Rent Garden Plots. If you don't have a yard, some cities rent garden plots. Just Google rent garden plots in your state.

Eating Healthy Foods Is Not Expensive!

2013-04-28T08:06:00.000-07:00

Despite what you've heard, it does not cost more to eat healthy -- especially if you transition to a plant-based nutritional program such as the Death to Diabetes Super Meal Model. This kind of plant-based nutritional program avoids the high costs associated with eating excess animal meat, which is one of the most expensive items in the grocery store. In addition, if you avoid the high costs associated with eating out, you can actually save money by eating healthier!

Also, you will save even more money because you'll be able to avoid thousands of dollars of medical expenses for prescription drugs, OTC drugs, doctor visits, hospital stays, and surgeries. Most people discount this as savings because most people don't expect that they're going to spend thousands of dollars on medical expenses.

But, it's that kind of thinking that has led some people to end up in bankruptcy or homeless -- because of unplanned medical expenses. It's a little known secret that the Number 1 reason for bankruptcy in the United States is due to medical expenses! Many people are just one major disease or one major surgery away from bankruptcy or being homeless.

In addition, eating healthy reduces the amount of time you spend on sick days away from work. Staying healthy and being reliable such that you don't miss a lot of work may help you stay employed. Given today's economic climate, this cannot be overlooked as an important benefit of eating healthy.

Of course, you will spend a few extra dollars during the first couple of months because you need to stock your cupboards, refrigerator and freezer with certain healthy foods that tend to be more expensive than the less healthy versions, i.e. organic vegetables, extra virgin olive oil, wild salmon, organic spices, extra virgin coconut oil, Omega-3 organic eggs, free-range chicken, organic brown rice, sprouted grain bread. However, as explained on this web page and in the Death to Diabetes Cookbook, there are many ways to save money when purchasing healthier foods.

For example, some of the ways to save your money and reduce your grocery bill include the following: buy in bulk, buy locally, shop online at various discount stores, buy inexpensive super foods such as beans, prepare soups & stews. Prepare meals that will “stretch” expensive food items, i.e. stews, casseroles,
stir‐fried dishes.

Additional ways to reduce your grocery bill include the following:

-- Stay on the perimeter of the store, away from the aisles that contain mostly processed foods.
-- Buy store brands if cheaper.
-- Find and compare unit prices listed on shelves to get the best price.
-- Purchase some items in bulk or as family packs which usually cost less.

-- Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.
-- Buy frozen vegetables, avoid frozen dinners.-- Avoid pre‐cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time.

-- Buy healthy low-cost items, which are available all year. These items include:
    -- Protein — beans (garbanzo, black, cannellini)
    -- Vegetables — greens, carrots, potatoes
    -- Fruit — apples, bananas, pears

-- Start a garden — in the yard or a pot on the deck — for fresh, inexpensive, flavorful additions to meals. Herbs, cucumbers, peppers, or tomatoes are good options for beginners. Browse through a local library or online for more information on starting a garden.

Why People Don't Eat Healthy Foods

2013-04-25T06:48:00.002-07:00

Website Reference: http://www.deathtodiabetes.com/Meal_Planning_to_Reverse_Di.html

The term "meal planning" sounds boring, but proper meal planning is one of the key enablers for diabetics to eat healthy and be successful with controlling and reversing their Type 2 diabetes.

So, why don't diabetics (and non-diabetics for that matter) do a better job at meal planning and following a healthy diet?

There are 8 major reasons why most people (including diabetics) don't do a better job at planning their meals and following a healthy diet:

1. Time/Convenience: Most people feel that they don't have the time to go grocery-shopping and prepare healthy meals every day for breakfast, lunch, and dinner. Also, it's a lot more convenient to just stop by McDonald''s or KFC on the way home from work or just call and order a pizza.

2. Motivation: Most of us are not motivated to eat healthy --- until one day we find ourselves diagnosed with a disease such as diabetes, or, we become severely overweight or obese; or, we have a wake-up call due to a heart attack.

3. Cost: Some people tend to believe that it cost more to eat healthy foods. Nothing could be further from the truth! Especially if you take into account the amount of money that is saved from prescription drugs, hospital stays, and surgeries.

4. Taste/Addiction: Most people love the taste of processed foods, fast food and junk food. This is due to the chemicals added to these foods that cause us to crave these foods. In other words, we become addicted to these foods (chemicals)!

5. Stress: Stress from work, finances, family problems, and life in general leads many of us to seek comfort in a bowl of ice cream or a plate of mashed potatoes or mac 'n cheese.

6. Knowledge/Awareness: Some people don't know how to plan and prepare healthy meals on a daily basis for their family; and, stay within a budget. We're not consciously aware of how we're influenced by the media to eat fast food and junk food. TV commercials have brainwashed us to eat fast foods and, by default, we ignore healthy foods. When was the last time you saw a TV commercial about broccoli? Ironically, TV tells you to eat fast food; and, then, when you get ill from all the years of ingesting the chemicals from the fast food, TV commercials then tell you to get a drug for your indigestion, constipation, headache, etc. Hello! When are we going to wake up?

7. Diet Complexity: Most diets are complex and difficult to follow and stick with -- since most diet programs are about rules, deprivation, calorie restriction and calorie counting. This leads to anxiety, frustration, and anger. Plus, in the long run, diets just don't work.

8. Access/Availability: Some of us, depending on where we live, don't have access to healthy and fresh foods.

But the good news is that the Death to Diabetes Super Meal Nutritional Program addresses all of these issues. This program does this by utilizing the following well-structured easy-to-follow Meal Plate that doesn't require any calorie counting.

Note: For more information, refer to the Death to Diabetes Cookbook, and 90-Day Meal Planning Charts.

Diabetes Meal Plan Low-Carb Dinner Options

2013-04-17T23:01:00.001-07:00

Low-Carb Dinner Meal Planning Options to Help Reverse Your Diabetes
Fish is a healthy low-carb dinner option because it supplies your body with protein and omega-3 fatty acids, which support brain and heart function. Make five-spice wild salmon on a bed of spinach with finely grated lime peel, fresh lime juice, extra-virgin olive oil, finely chopped fresh ginger, Chinese five-spice powder, sugar substitute, salmon steaks, fresh baby spinach leaves and pressed garlic. This salmon dinner contains just 5 g carbohydrate and supplies 24 g protein.

Lean meats, such as sirloin steak, turkey breast, ham, duck and chicken are excellent low-fat, low-carb options for the main dish at dinner. Fish is another healthy option and the fat in fish has essential omega-3 and omega-6 fatty acids, which support heart health.

Steak au poivre is a tasty dinner option you can prepare at home, that only contains 7g of fat, 8g of carbohydrates and provides 21 g of protein. The ingredients for this warm, diet-friendly dinner include crushed garlic, crushed peppercorns, beef tenderloin steak that is trimmed of all visible fat, olive oil cooking spray, chopped onion, strips of bell peppers, minced garlic, beef-flavored bouillon granules, ground paprika and fat-free evaporated milk for a saucy finish when mixed with water, bouillon granules, paprika and peppercorns.

Another option is to make tacos by wrapping broiled, extra lean ground beef mixed with chili powder and chopped garlic in leaves of romaine lettuce. Top with a few slices of avocado for 4 g of carbohydrates and less than 1 g of sugar.

Another low-carb, low-sugar option is a thinly pounded chicken breast wrapped around 1 oz. of soft goat cheese and chopped chives. Serve with 10 asparagus spears for 2.5 g of carbohydrates and only trace amounts of sugar. If you need a quick option, simply broil any fish, poultry or lean meat and have it with 1 to 2 cups of green beans, sautéed bok choy, steamed cauliflower or mixed greens for 10 g or less of carbs and 5 g or less of sugar.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts. Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Diabetes Meal Plan: Low-Carb Breakfast Options

2013-04-17T23:00:00.002-07:00

Low-Carb Breakfast Meal Planning Options to Help Reverse Your Diabetes
Eggs are a smart breakfast choice on low carbohydrate diets, because they are carb-free and low in fat. If you want a fat-free option, use liquid egg whites. You can incorporate lean ham or turkey bacon into your breakfast, which provides protein without much fat.

An asparagus omelet with goat cheese is a healthy breakfast option you can make at home that only contains 6 g carbohydrates and 9 g of fat. This recipe calls for liquid egg whites, eggs, fat-free milk, chopped scallions, chopped fresh thyme leaves, chopped parsley, salt, ground black pepper,
asparagus, crumbled low-fat goat cheese and chives for garnish. You can substitute the goat cheese for fat-free cheddar cheese if you wish to further reduce the fat content.

Another alternative for breakfast is to make homemade sausage by blending together raw, extra lean turkey with 1 tsp. of fennel seeds, a dash of salt, black pepper and 1 tsp. of Italian seasoning. Cook on the stove-top or under the broiler and serve with a low-carb wheat wrap for a breakfast with 11 g of carbohydrates and 1 g of sugar.

Yogurt with Berries: A healthful low-carb breakfast can include fruit, and berries are a solid choice because they are rich in vitamins and antioxidants. Choose plain low-fat or non-fat yogurt and add your own fresh or frozen berries to avoid the added sugar found in flavored yogurts. Strawberries, raspberries and cranberries all have around 2 g of carbs per quarter-cup serving.

English Breakfast: A traditional English breakfast includes fried eggs, bacon, sausage, grilled mushroom and tomato, baked beans and fried bread, according to Project Britain. You can turn this into a healthy, filling, low-carb feast by omitting the toast and replacing it with extra tomato and mushroom. If you are concerned about fat, swap bacon for turkey bacon and substitute a veggie sausage for meat sausages.

Baked Apple with Cottage Cheese: Apples are low-calorie and may help protect against heart disease and promote digestive health, according to the University of Illinois, and a baked apple makes a simple, nutritious hot breakfast. You should always eat apples with the skin on to get the maximum amount of fiber, which will help you feel full for longer, and to take advantage of most of the apple's vitamin C content, which is just under the skin. Try topping your apple with low-fat cottage cheese and a sprinkling of cinnamon to add calcium, protein and vitamins A and D to your breakfast.

Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook along with the 90-Day Meal Planning Charts. Besides providing lots of recipes, there are many ideas and suggestions for what to do when traveling, as well as how to prepare quick and easy meals.

Meal Planning to Reverse Type 2 Diabetes

2013-04-17T22:56:00.002-07:00

Meal planning is one of the key enablers for diabetics to be successful with controlling and reversing their diabetes. Unfortunately, many diabetics don't perform meal planning because they think it's boring, they think it's time-consuming, or they don't know how to properly meal plan -- especially to improve their diabetes and their overall health. Plus, meal planning is a lot more difficult if you travel a lot.

Proper meal planning is all about organization, planning, and good recipes!

From the Author: Mr. McCulley admits that it was very intimidating when he realized everything that he would have to do to manage his diabetes. Trying to navigate through the various activities every day was very intimidating and confusing at times. There was a lot to remember: from pricking his finger 6-8 times a day, to recording the blood glucose readings, analyzing the readings, injecting himself with insulin 4 times a day, taking other medications (i.e. Coumadin, Lipitor), planning meals, preparing the meals, shopping for groceries, making doctor appointments, recordkeeping, and finding time to exercise.

Mr. McCulley was surprised to discover that there was no structured, systematic step-by-step process that would guide him through managing his diabetes on a daily basis, including how to do meal planning -- something he took for granted before he got sick. As a result, once he got well and wrote the book, he decided to develop a set of meal planning diagrams, charts and journal templates that would make it easier for diabetics to perform proper meal planning.

For example, the 90-Day Meal Planning Charts provide a specific menu of meals (breakfast, lunch, snacks, and dinner) for 90 days in chart format. The meal plan is laid out in a structured table for ease of use to support your meal planning. The 90-Day meal planner is divided into 3 phases for a more effective meal plan based on your blood glucose readings and health needs.

In addition, the author expanded his Death to Diabetes cookbook to demonstrate that meal planning is not boring and it's not time-consuming. In fact, proper meal planning will save time and will save money, and can even be enjoyable.

Key aspects of proper meal planning include:

How to shop for groceries

How to read food labels

How to select the proper foods

When to shop for groceries and why

How to save time and money when grocery-shopping

Another key enabler is meal preparation. Once you purchase the proper foods, it's very important that you know how to prepare the meals such that you obtain maximum nutrition from the meals. For example, if you overcook the vegetables, then, you destroy many of the key nutrients that your body needs to fight the diabetes.

Key aspects of proper meal preparation include:

The best oils for salads, cooking, etc.

How to prepare super meals

How to prepare quick meals that are healthy

How to prepare snacks that are healthy

How to prepare quick lunches

How to prepare vegetables

How to prepare vegetable soups

How to prepare stir-frys

What herbs/spices to use with what foods

How to transform comfort foods into healthier foods

How to transform your favorite meals and desserts into healthier meals

How to reduce the fat and sugar in your meals but keep the meals tasty

Super Breakfasts, Lunches, Dinners for Reversing Diabetes

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Super Meal Breakfast

1½ to 2 cups steamed broccoli (or spinach)

Omega-3 organic egg or 3 oz. canned wild salmon

1 to 1½ Tbsp. extra virgin olive oil

16 to 24 oz. filtered water

1 to 2 cups raw vegetable juice (optional)

Optional: Add 1 scoop of super greens powder (e.g. chlorella/spirulina, wheat/barley grass) to a glass of water, raw juice or low-sodium V-8 juice.

Super Meal Breakfast Options:

If you really don't like the idea of eating broccoli or any steamed vegetable for breakfast, don't worry!

There are many other options, i.e. spinach omelet, green smoothie, stir-fry, or a tall glass of raw juice (or V-8 juice) with 3 oz. canned wild salmon or an egg on the side.

Super Meal Lunch

A small salad (with Romaine lettuce, baby spinach, sprouts, onion, garlic, celery, cucumber, tomato, tuna, boiled egg, olive oil, apple cider vinegar)
Or, a bean salad or bean soup
Or, a turkey sandwich on sprouted grain bread with Romaine lettuce, tomato, celery, boiled egg, lite mayo
A glass of filtered water
Optional: Add 1-2 tsp. chlorella/spirulina to your water

Super Meal Lunch Options:

Legume-based salads: three-bean, chickpea, lentil, or black bean salads
Garden salad with lemon juice, vinaigrette dressing, or teriyaki sauce, garlic, herbs & spices
Soups: mixed vegetable, black bean, vegetarian chili, spinach lentil, minestrone, split pea, etc.
Smoothie: avocado, almond milk, blueberries, spinach leaves, cinnamon
Optional: Add 1-2 tsp. chlorella/spirulina to your smoothie
Turkey or chicken sandwich with sprouted grain bread, lettuce, tomato, lite mayo or mustard veggies

Super Meal Dinner

1 cup steamed Brussels sprouts and 2 cups steamed broccoli
5 oz. baked skinless chicken breast
2 tbsp. extra virgin olive oil
24 oz. filtered water
1-2 cups raw vegetable juice
Optional: Add 1-2 tsp. chlorella/spirulina to your water or juice
Optional Dinner: a raw salad that contains the aforementioned foods with Romaine lettuce, ground salba seed and organic salad dressing, garlic, other herbs & spices

Super Meal Dinner Options:

Black beans or vegetarian baked beans, with organic brown rice, garlic

Chili: homemade, or vegetarian boxed or canned versions

Veggie lasagna: Low-fat tofu replaces the ricotta cheese, layered with grilled veggies

Vegetable stir-fry: vegetables seasoned with herbs and spices or low-fat stir-fry sauce and served over whole grain pasta, beans, or rice

Super Meal Snack

An apple (or other whole fruit)
A handful of walnuts/almonds
A glass of filtered water
Optional: Add 1-2 tsp. chlorella/spirulina to your water

Super Meal Snack Options:

Whole fruit with walnuts

Carrot, celery, or other vegetables with low-fat hummus

Air-popped popcorn, with walnuts/almonds

Fruit smoothie

Note: For hundreds of super meals, snacks, appetizers, desserts, food tips, and meal planning ideas, get the 3-in-1 Death to Diabetes Cookbook.

The Plate Method of Super Meal Planning

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Website Reference:

http://www.deathtodiabetes.com/Super_Meal_Plate.html

The Plate Method of meal planning has become very popular because it makes it so much easier to figure how what should be on your plate. Unfortunately, the majority of the Meal Plates offered by the American Diabetes Association and other organizations are not designed to help a diabetic reduce their medications and reverse his or her diabetes.

However, the author has developed a Meal Plate of superior nutrition that will improve your blood sugar and help you begin to reverse your diabetes -- and, without having to do a lot of calorie counting and carb counting.

How to Create Your Super Meal Plate

The Super Meal Model Plate is an effective way for both managing diabetes and losing weight. Creating your Meal Plate let's you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. Then, you can use blood glucose testing (and the Death to Diabetes Cookbook) to try new foods within each food category.

Try the following simple steps to get started with the Death to Diabetes Super Meal Plate for a typical super dinner:

Using a 9-inch dinner plate, cut the plate in half; and, on one side, cut it again so you will have 3 sections on your plate.
For your primary Carbohydrate, fill the half section with 2 to 3 cups of raw or lightly-steamed green/brightly-colored vegetables such as:
1. Spinach, broccoli, Brussels sprouts, asparagus, bok choy
2. Greens (collards, turnips, mustard), green beans, bean sprouts
3. Cauliflower, cabbage, kohlrabi, artichokes, okra, sauerkraut
4. Romaine lettuce, onion, cucumber, celery, parsely
5. Sea vegetables (arame, dulse, kelp, kombu, nori, wakame)
In one of the quarter sections, place another vegetable (1 cup) or one of the following starchy vegetables (as long as your blood glucose has stabilized):
1. Sprouted grain bread (1 slice) -- no wheat bread!
2. Organic brown rice (¾ cup) -- no white rice!
3. Whole grain pasta, tortillas (¾ cup)
4. Beans and peas, such as kidney beans, pinto beans, lima beans, black beans, chickpeas, green peas, or black-eyed peas (1 cup)
5. Red/yellow/orange peppers, mushrooms, carrots, squash, string beans, turnips, beets, tomatoes -- mix in with the other vegetables for some variety
6. Sweet potatoes, pumpkin, winter squash (no corn, white potatoes!)
7. Whole grain crackers, snack chips, pretzels, or fat-free popcorn
For your primary Protein, in the other quarter section, put your lean meat or meat substitute such as:
1. Chicken or turkey without the skin (4 to 6 oz. -- size of your fist)
2. Fish such as tuna, wild salmon, cod, or sardine (5 to 6 oz.)
3. Organic Omega-3 eggs, low-fat cheese
4. Seafood such as shrimp, clams, oysters, crab, or mussels
5. Lean cuts of organic beef, bison, or venison
6. Tofu, tempeh, miso
For your primary Fat, add 1 tbsp. of a plant oil such as extra virgin olive oil (pour on top of the vegetables)
1. Optional: Mix the olive oil with apple cider vinegar
2. Optional: 1 tbsp. extra virgin coconut oil
3. Optional: 2 tsp. macadamia nut oil and 1 tsp. organic butter
4. Avoid vegetable oils such as corn oil and soybean oil
5. Also, avoid canola oil!
Add organic spices and herbs to the vegetables and/or meat
1. Garlic, onions, leeks, shallots
2. Cayenne pepper, Tabasco sauce, black pepper
3. Sea salt (Make sure the salt is not white!)
4. Curry, oregano, paprika
For your primary Liquid, add a glass of filtered water (16 to 24 ounces).
1. Optional: Add 8 oz. of fresh green raw vegetable juice
2. Optional: Add 8 oz. white tea or herbal tea (decaffeinated)
3. Note: Avoid cow's milk, soda, diet soda, fruit juice, and coffee
Optional: For dessert, try a piece of whole fruit or a 1/2 cup fruit salad, but only if your blood glucose has stabilized. Avoid bottled fruit juices and canned fruit.

Note: Other options for a super dinner (or other super meal) include salads, stir-fry, sandwiches, stews and soups that utilize the primary carbs, proteins, and fats listed above.

Attributes of the Super Meal Model Plate

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The following attributes of the Super Meal Plate help to describe what your meal plate should look like:

More frequent meals (4 to 6 times/day)
Smaller meals (400-500 calories)
Macro-nutrient Balance
(Super Carbs, Proteins, Fats, Liquids)
At least half the plate is vegetables
Key micronutrients, i.e. vitamins, minerals, phytochemicals)
High Fiber Content (30-35g/day)
Fermented Foods (3-5 times/week)
Raw Vegetables (50%-80%)
Some Raw Fruits
Nutritional Supplementation (Food-based)
Minimum/No flour, sugar, wheat, fructose, processed foods, fast foods
Minimum/No HFCS, PHO, nitrates, artificial sweeteners, food additives
Minimum/No caffeine, alcohol, drugs
Minimum/No dairy, especially pasteurized cow's milk/cheese; gluten (for Type 1s)

Key Point: This is not a low fat diet! Ironically, low fat diets helped to make us fat!

The Key Macronutrients of the Super Meal Plate

Super Carbohydrates include many bright, colorful and green, leafy vegetables, some dark, colorful whole fruits, and some specific organic whole grains (but, not wheat bread!).

Super Proteins include cold-water fish, nuts/seeds, fermented soy, organic dairy, lean animal meats (i.e. chicken, turkey, organic beef), wild animal meat (i.e. bison, ostrich, deer).
Note: If you are concerned about the mercury in fish, eat smaller fish or take an Omega-3 supplement.

Super Fats include plant oils such as extra virgin olive oil, macadamia nut oil, and extra virgin coconut oil (but avoid clear vegetable oils or canola oil!), and the oil in nuts/seeds and cold-water fish.

Super Liquids include filtered water, raw vegetable juices; some raw fruit juices; specific teas; and, a couple of the organic bottled juices.

Note: The Super Meal Plate also provides other key nutrients and many of the key micronutrients including vitamins, minerals, antioxidants, enzymes, fiber, oil, and water.

Tips for Using the Super Meal Plate
Begin eating these healing super foods; and, refer to Chapters 6 and 7 for a detailed list of all the super carbs, super proteins, super fats, and super liquids that support the Death to Diabetes Super Meal Model Diet for Diabetics.

Start eating the Super Meals, including the Super Breakfast, the Super Lunch, and the Super Dinner, and watch your blood glucose level start to steadily come down!

Make sure that you have at least one raw salad every day, if possible.

Stick with the program and watch your blood sugar come down and the weight melt off your body!

If you struggle with making healthy diet changes, read How to Change Bad Eating Habits.

Start eating The Top 10 Super Foods, including more salads and wholefood supplements.

Note: If you need more help with preparing healthy meals, then, get the Death to Diabetes Cookbook which contains hundreds of balanced, healthy meals and lots of mouth-watering recipes!

Super Meal Model Plate for Meal Planning

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Author's Personal Note: When I first got out of the hospital, I found it very difficult trying to figure out what to eat 4 to 5 times a day for breakfast, lunch, snack, and dinner. Thankfully, my mother and daughter helped with the grocery shopping, meal planning, and meal preparation. But, once they left and returned home, I was now on my own to do my own grocery shopping, meal planning, and meal preparation.

At that time, I discovered that there were two critical items associated with food that I needed to understand if I really wanted to keep my blood sugar under control and eventually be able to reduce the amount of insulin I was taking.

Those two critical items were (1) what foods to eat/not eat; and, (3) how much of those foods to eat with each meal. At the beginning, I did a lot of calorie counting and carb counting, but I noticed that certain combinations of foods kept my blood sugar in the normal range.
Because I liked pictures and charts (what engineer doesn't? ) , I decided to create a picture of what a healthy meal should look like, and tape that picture on my refrigerator. I also carried a copy of the picture with me when I went grocery shopping.

Because the picture was so colorful, some people in the grocery store would ask me what was the purpose of the diagram? When I would tell them that I was diabetic and that I needed something to remind me what foods to buy (and not buy), a couple of the people asked me if I had an extra copy of the diagram! So, I started carrying extra copies of the diagram to hand out to people who asked for it.

This colorful diagram eventually became the Super Meal Model Plate. I specifically designed this diagram of a meal plate to make it easier for diabetics (and non-diabetics) to design healthy, balanced meals without having to spend a lot of time counting calories and carbohydrates.

Personally, I felt that counting calories-and carbs was time-consuming and very frustrating, and, really not that effective. Then, I began to think that maybe I'm not the only one who is frustrated and disappointed with counting calories and carbs.

And, given everything that I had to deal with on a daily basis just to manage my diabetes, I felt that it was important to keep things as simple as possible.

The Super Meal Model Plate Helps to Reverse Your Diabetes

The "Death to Diabetes" Super Meal Model Plate (Diet for Diabetics) is more than "a diet". It is part of a comprehensive 10-step wellness program that is designed to improve the health of people suffering with Type 1 and Type 2 diabetes as well as other systemic health issues.

This nutrient-dense meal plate model is a major improvement on the current conventional meal plates out there. This Super Meal Plate is based on a superior diet designed for diabetics (and non-diabetics), and is also designed to address other health issues such as high blood pressure, high cholesterol, heart disease, and chronic fatigue.

The "Death to Diabetes" Super Meal Model Plate (Diet for Diabetics) has many of the attributes of the Mediterranean Diet, Zone Diet, South Beach Diet, and Asian Diet -- with nutritional modifications to address the root causes of Type 2 diabetes and help to better control Type 1 diabetes.

Some people see this Super Meal Model Plate & Diet (for diabetics) as a"low carb" diet, but, the author sees it as a lot more than just a "low-carb" diet. He prefers the term "balanced" diet because there is a balance of carbs, proteins, and fats that promotes cellular repair and improves the overall health and wellness of the body.

Consequently, this Super Meal Model Plate & Diet can be used by non-diabetics, who want to lose weight, lower their blood pressure, or just improve their overall health.

Note: The Super Meal Model Plate was designed by the author to make it easier for diabetics (and non-diabetics) to design healthy, balanced meals without having to spend a lot of time counting calories and carbohydrates. Calorie-counting ((and carb counting)) can be time-consuming and very frustrating. And, given everything that a diabetic has to deal with, the author felt it was important to keep things as simple as possible.

Note: Most people just throw veggies and other foods together to create these combo-super meals, but these meals are out-of-balance and lack the proper balance of macronutrients and micronutrents. Without a proper balance of macronutrients and micronutrents, these combo-super meals do not contain the necessary nutrients to help you fight your diabetes! So, take out the guesswork and get the cookbook.

For the science behind the Super Meal Model Diet for Diabetics, read about nutritional science and the clinical studies that the author used to design the model.

The "Death to Diabetes" Super Meal Model is truly THE Diabetes Diet for Diabetics, because it is specifically designed to help control, Type 1 diabetes and to help beat and reverse Type 2 diabetes -- by providing a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing when they consume the more traditional grain-based, overly-processed, nutrient-poor or starchy meal.

The "Death to Diabetes" Super Meal Model has a very nutrient-dense protocol that provides nutrients that are key to the effectivity of THE Diabetes Diet including: carotenoids, antioxidants, Omega-3 EFAs (EPA, DHA), chlorophyll, magnesium, potassium, chromium, Vitamin E, Vitamin C, fiber, water.

The "Death to Diabetes" Super Meal Model also provide key nutrients for repairing and healing the body from cellular damage due to diabetes, injury, or some other systemic health issue. This nutritional program can also be designed to accelerate the body's repair and healing mechanisms -- especially with raw juicing, green smoothies, and cleanse/detox.

In addition, by avoiding the grain-based breakfast, diabetics and non-diabetics will not experience the mid-morning “crash” or craving for processed food/beverages. Over time, the "Death to Diabetes" Super Meal Model Diet for Diabetics will support blood glucose stabilization, cell repair and the regulation of the body's production and utilization of insulin.

Note: Refer to the clinical studies, including the China Study, which substantiate the benefits of a plant-based nutritional program to prevent and possibly reverse the effects of heart disease, diabetes, and some cancers.

Free Diabetes Meal Plans and Meal Samples

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Diabetes Meal Plan Low-Carb Breakfast Options

Eggs are a smart breakfast choice on low carbohydrate diets, because they are carb-free and low in fat. If you want a fat-free option, use liquid egg whites. You can incorporate lean ham or turkey bacon into your breakfast, which provides protein without much fat.

An asparagus omelet with goat cheese is a healthy breakfast option you can make at home that only contains 6 g carbohydrates and 9 g of fat. This recipe calls for liquid egg whites, eggs, fat-free milk, chopped scallions, chopped fresh thyme leaves, chopped parsley, salt, ground black pepper, asparagus, crumbled low-fat goat cheese and chives for garnish. You can substitute the goat cheese for fat-free cheddar cheese if you wish to further reduce the fat content.

Another alternative for breakfast is to make homemade sausage by blending together raw, extra lean turkey with 1 tsp. of fennel seeds, a dash of salt, black pepper and 1 tsp. of Italian seasoning. Cook on the stove-top or under the broiler and serve with a low-carb wheat wrap for a breakfast with 11 g of carbohydrates and 1 g of sugar.

Other Diabetes Meal Plan Low-Carb Breakfast Options

Yogurt with Berries: A healthful low-carb breakfast can include fruit, and berries are a solid choice because they are rich in vitamins and antioxidants. Choose plain low-fat or non-fat yogurt and add your own fresh or frozen berries to avoid the added sugar found in flavored yogurts. Strawberries, raspberries and cranberries all have around 2 g of carbs per quarter-cup serving.

English Breakfast: A traditional English breakfast includes fried eggs, bacon, sausage, grilled mushroom and tomato, baked beans and fried bread, according to Project Britain. You can turn this into a healthy, filling, low-carb feast by omitting the toast and replacing it with extra tomato and mushroom. If you are concerned about fat, swap bacon for turkey bacon and substitute a veggie sausage for meat sausages.

Baked Apple with Cottage Cheese: Apples are low-calorie and may help protect against heart disease and promote digestive health, according to the University of Illinois, and a baked apple makes a simple, nutritious hot breakfast. You should always eat apples with the skin on to get the maximum amount of fiber, which will help you feel full for longer, and to take advantage of most of the apple's vitamin C content, which is just under the skin. Try topping your apple with low-fat cottage cheese and a sprinkling of cinnamon to add calcium, protein and vitamins A and D to your breakfast.

Diabetes Meal Planning Low-Carb Lunch Options

Salads can actually be filling low-carb lunch options if you load them with protein. Use spinach in your salad to obtain iron and top it with your choice of protein such as tuna, salmon, chicken or shrimp. Toss in more fruits and vegetables for extra vitamins and minerals such as asparagus, tomatoes, sprouts and avocado, which provides healthy fat. Vegetables are sources of complex carbohydrates and fiber that won't spike your blood glucose levels.

Buffalo chicken bites are another lunch option you can make at home with cubed boneless, skinless chicken breasts, hot-pepper sauce or barbecue sauce, trans fat-free margarine, canola oil, salt, freshly ground black pepper and celery stalks on the side. This tasty lunch supplies 16 g of protein and only 1 g of carbohydrates.
Lean turkey wraps are a good low-carb lunch option because they are low in fat and carbs as well as quick and tasty. Spread honey mustard or your low-fat sauce of choice on a slice of turkey. Place a reduced-fat slice of Swiss cheese on top and add spinach, which is packed with vitamins A and K, and potassium.

Salads also make healthy low-fat, low-carb lunch options, such as a tuna salad on spinach or grilled chicken salad on watercress and kale. Feel free to load up on nonstarchy vegetables when you make a salad because on many low-carb diets, vegetables are your main source of carbohydrates. Add nutrient- and antioxidant-rich vegetables such as broccoli, cauliflower, asparagus and brussels sprouts.

You could also make a lunch of 4 oz. of steamed shrimp with ¼ cup of brown rice and ½ cup of broccoli for 17 g of carbs with just 1 g of sugar. Vary your protein choices if you tire of shrimp or chicken. Choose from seared pork tenderloin, lean steak, turkey cutlets, white fish or salmon.

Diabetes Meal Plan Low-Carb Dinner Options

Fish is a healthy low-carb dinner option because it supplies your body with protein and omega-3 fatty acids, which support brain and heart function. Make five-spice wild salmon on a bed of spinach with finely grated lime peel, fresh lime juice, extra-virgin olive oil, finely chopped fresh ginger, Chinese five-spice powder, sugar substitute, salmon steaks, fresh baby spinach leaves and pressed garlic. This salmon dinner contains just 5 g carbohydrate and supplies 24 g protein.

Lean meats, such as sirloin steak, turkey breast, ham, duck and chicken are excellent low-fat, low-carb options for the main dish at dinner. Fish is another healthy option and the fat in fish has essential omega-3 and omega-6 fatty acids, which support heart health.

Steak au poivre is a tasty dinner option you can prepare at home, that only contains 7g of fat, 8g of carbohydrates and provides 21 g of protein. The ingredients for this warm, diet-friendly dinner include crushed garlic, crushed peppercorns, beef tenderloin steak that is trimmed of all visible fat, olive oil cooking spray, chopped onion, strips of bell peppers, minced garlic, beef-flavored bouillon granules, ground paprika and fat-free evaporated milk for a saucy finish when mixed with water, bouillon granules, paprika and peppercorns.

Another option is to make tacos by wrapping broiled, extra lean ground beef mixed with chili powder and chopped garlic in leaves of romaine lettuce. Top with a few slices of avocado for 4 g of carbohydrates and less than 1 g of sugar.

Another low-carb, low-sugar option is a thinly pounded chicken breast wrapped around 1 oz. of soft goat cheese and chopped chives. Serve with 10 asparagus spears for 2.5 g of carbohydrates and only trace amounts of sugar. If you need a quick option, simply broil any fish, poultry or lean meat and have it with 1 to 2 cups of green beans, sautéed bok choy, steamed cauliflower or mixed greens for 10 g or less of carbs and 5 g or less of sugar.

Diabetes Meal Plan Low-Carb Snacks

Keep your blood sugar low throughout the day by minimizing carbohydrate and sugar consumption. Snack on foods that are low in simple carbohydrates such as vegetable sticks and hummus, cheese or nuts.

Stuffed baked tomatoes make a yummy after work snack and contain only 4 g of carbohydrates. The recipe calls for plum tomatoes, shredded part-skim mozzarella cheese, roughly chopped fresh basil leaves, minced garlic, freshly grated Parmesan cheese, salt and freshly ground black pepper.

Diabetes Meal Plan Low-Carb Dessert Options

Believe it or not, you can indulge in desserts and still adhere to your diet. Just refrain from commercial and restaurant desserts because they are generally loaded with unhealthy fat, sugar and simple carbohydrates. Make healthy desserts at home such as fruit smoothies made with mixed berries, unsweetened almond milk, ice and sugar-free vanilla pudding or nonfat plain yogurt.

If chocolate is your guilty pleasure, chocolate meringue cookie kisses should satisfy your craving and only contain 1 g of fat and 2 g of carbohydrates. The recipe calls for egg whites, cream of tartar, sugar substitute, unsweetened cocoa powder, vanilla extract and light whipped topping.

Diabetes Meal Planners

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Diabetes Meal Planning Made Easy!
If you want to learn quickly how to meal-plan and design super meals and snacks, and how to still enjoy some of your favorite foods (but still maintain good glucose control), then, get the very popular CD "Diabetes Diet, Nutrition & Food Tips" and/or the Meal Planning Tool Kit.

If you want a structured meal planner (with table charts), then, we recommend the Death to Diabetes 90-Day Meal Planner, or the 90-Day Boot Camp Meal Planner. It lays out what you should eat each day for breakfast, lunch, dinner, snacks, and dessert for 90 days.

The 90-Day Meal Planner and 90-Day Boot Camp Meal Planner are unique meal planners that guide you from Day 1 to Day 90 through 3 phases of meal planning charts:
1. Phase 1 Weeks 1 to 4
2. Phase 2 Weeks 5 to 8
3. Phase 3 Weeks 9 to 14

Each phase of the meal planning charts helps you to stabilize your blood glucose levels, cleanse & detox, initiate cell repair, and burn excess fat to support weight loss.

If you need hundreds of healthy recipes to help with your meal planning, we recommend the Death to Diabetes cookbook, which also contains cost-saving and time-saving meal planning ideas.

If you need help with meal planning and recipes, we recommend a combination of the cookbook and one of the 90-day meal planners.

Note: If you order printed copies of the cookbook and meal planner, we will send free copies of the 6 meal planning tools.

You can also order the Grocery-Shopping & Meal Planning, but that information is included in the cookbook.

If you only need a meal planner for a typical day, then, we recommend the 1-Day Meal Planner or the 1-Day Meal Planning Guide. However, these 1-page planners should only be used as guides or memory-joggers.

If you would like more structure and meal planning guidance to make it easier for you to reverse your diabetes, obtain the cookbook and one of the following meal planners:

90-Day Meal Planner Schedule & Template

90-Day Boot Camp Meal Planner

Grocery-Shopping & Meal Planning

1-Day Meal Planner

1-Day Meal Planning Guide

If you would like to make meal planning easier, obtain our six most popular meal planning tools to help you on your journey to wellness.

The tools include a color meal planning guide, detailed meal plan, Super Meal Model Meal Plate diagram, favorite foods chart, diabetes management tracking chart, reverse diabetes 10-steps guide, and workshop folder.

The color Super Meal Planning Guide provides a simple overview of what a meal plan should look like for one day. You can use this 1-page guide as a template to design your meals for the rest of the week.

The 4-page detailed Super Meal Plan provides a very detailed meal plan for a typical day, with very specific foods for a healthy breakfast, lunch, snack, and dinner.

The Super Meal Model Meal Plate diagram is one of our popular tools because it shows on one piece of paper what your meal plate should look like, plus it identifies the foods to avoid, and it identifies the key supplements for diabetics. This diagram along with one of the meal planners eliminates the need to h ave to count calories! Halelujah!

The Favorite Foods Chart is another popular tool, because it shows a list of everyone's favorite foods and comfort foods in one column, and the alternative (healthier) foods for each of those favorite foods in the adjacent column. Many of our clients use this chart when they go grocery-shopping.

The Diabetes Management Tracking Chart helps diabetics track and record their activities from sunrise to sunset, without having to spend a lot of time writing. Many of our clients use this chart instead of the diabetes journal to track their progress.

The Reverse Diabetes 10-Steps Guide helps clients remember the program's 10 steps that they should be following without having to go back and extract the information from the 400-page book.

Get these popular meal planning tools to save you time, money, and frustration.

If you need help with designing a super meal, a super salad, or a super smoothie, and you're not ready to get the cookbook or juicing book, then, get the How to Design a Super Meal, Salad & Smoothie meal planning guide.

If you only want one or two of these planning tools, then, you can get most of them separately:
Meal Planning Guide

Detailed Meal Planning Charts

Super Meal Model Meal Plate Diagram

Favorite Foods Alternative Healthier Foods Chart

Diabetes Management Tracking Chart

The Reverse Diabetes 10-Steps Guide

Meal Planning Table Charts:

90-Day Meal Planner

90-Day Boot Camp Meal Planner

90-Day Boot Camp Program

Note: Here's what one of the weekly meal planning charts within the 90-Day Meal Planner looks like:

Note: The 90-Day Meal Planner consist of 3 phases of charts to guide you from a state of high blood glucose readings to normal blood glucose readings:
-- Phase 1: Weeks 1 to 4
-- Phase 2: Weeks 5 to 8
-- Phase 3: Weeks 9 to 14

FYI: Here's an example of a blank meal planning table chart that you can fill out to customize to your needs once you've completed the 90-day program:

To summarize, for the best combination of meal planning, grocery-shopping, and meal preparation, we recommend that you get one or more of the aforementioned 90-day meal planners along with the Death to Diabetes cookbook, and, maybe the Meal Planning Tools.

Note: If you're not sure what you want, just contact our office and we will help you.

Diabetes Meal Planning, Menu Plans & Meal Preparation

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Meal planning is one of the key enablers for diabetics to be successful with controlling and reversing their diabetes. Unfortunately, many diabetics don't perform meal planning because they think it's boring, they think it's time-consuming, or they don't know how to properly meal plan -- especially to improve their diabetes and their overall health.

Proper meal planning is all about organization, planning, and good recipes!

From the Author: Mr. McCulley admits that it was very intimidating when he realized everything that he would have to do to manage his diabetes. Trying to navigate through the various activities every day was very intimidating and confusing at times. There was a lot to remember: from pricking his finger 6-8 times a day, to recording the blood glucose readings, analyzing the readings, injecting himself with insulin 4 times a day, taking other medications (i.e. Coumadin, Lipitor), planning meals, preparing the meals, shopping for groceries, making doctor appointments, recordkeeping, and finding time to exercise.

Mr. McCulley was surprised to discover that there was no structured, systematic step-by-step process that would guide him through managing his diabetes on a daily basis, including how to do meal planning -- something he took for granted before he got sick. As a result, once he got well and wrote the book, he decided to develop a set of meal planning diagrams, charts and journal templates that would make it easier for diabetics to perform proper meal planning.

How to shop for groceries

How to read food labels

How to select the proper foods

When to shop for groceries and why

How to save time and money when grocery-shopping

The best oils for salads, cooking, etc.

How to prepare super meals

How to prepare quick meals that are healthy

How to prepare snacks that are healthy

How to prepare quick lunches

How to prepare vegetables

How to prepare vegetable soups

How to prepare stir-frys

What herbs/spices to use with what foods

How to transform comfort foods into healthier foods

How to transform your favorite meals and desserts into healthier meals

How to reduce the fat and sugar in your meals but keep the meals tasty

Dieting is Hard! (But, It Doesn't Have to Be ...)

Mr. McCulley recognized very quickly that changing his diet was very difficult. But, he admits that it was easy for him because it was his mother, daughter and sister who made the meals during his recovery. They did all the grocery-shopping, meal planning, and meal preparation.

As a result, Mr. McCulley had no choice but to eat the foods that they prepared. Mr. McCulley admits during his lectures that the primary reason that he changed his eating habits was not because it was healthy and good for him -- it was because his mother made him eat lots of vegetables; and, he was afraid of disagreeing with his mother.

But, after his mother, daughter, and sister returned home, Mr. McCulley knew it was up to him to continue eating healthy. But, he admits that he struggled with the grocery-shopping, meal planning, and meal preparation. It was a lot easier to just stop by McDonald's or Kentucky Fried Chicken, or order a pizza from Pizza Hut.

Because Mr. McCulley wasn't much of a cook, he put together some quick charts and diagrams that helped him with his grocery-shopping, meal planning, and meal preparation. As a result, he was able to stick to the diet plan that his mother had started.

But, after a few months, Mr. McCulley found that he was missing some of his favorite foods, i.e. ice cream, apple pie, steak, fried chicken, french fries, pizza. He found it difficult to accept that he could never eat any of these foods every again for the rest of his life!

So, Mr. McCulley used his biochemistry background to analyze these desserts and other foods to better understand how these foods harm our bodies. He then figured out how to transform these foods into healthier versions of his favorite foods!

Later on, while Mr. McCulley was writing his book, he realized that it would be ridiculous to tell people to ignore their favorite foods for the rest of their lives. He also felt it would be ridiculous to tell people to ignore parties, picnics, weddings, and other happy events because of the food challenges that these events presented to diabetics. But, these are happy events that we should enjoy! -- not events that we should ignore or be afraid of because of the food!

So, Mr. McCulley added some information in Chapter 14 and the Appendix to help people transition to eating a healthier diet but not feel deprived of their favorite foods! Consequently, it would make it easier to stick with the program.

Because of the positive feedback that Mr. McCulley received from his readers, he expanded on this information and developed the cookbook, food tips, and other meal planning ebooks to give people hundreds of ideas about how to eat healthy and still be able to enjoy some of their favorite foods! He also discusses out to eat out and still maintain proper blood glucose control! True genius, yes?

Even if you're not following the complete program and The 10 Steps (Page 329), most diabetics experience lower blood glucose readings during the first 14-17 days of the program. If you need help, we recommend the cookbook, food tips ebook, or juicing ebook. Next to the paperback book, they are our most popular books.

We realize that life gets in the way, making it difficult to change our lifestyle and the way we eat. But, there are very few problems that we haven't heard of, so don't try to do it all alone -- so take advantage of our experience , the information on this website, and our diabetes educational products.

Mr. McCulley designed his program on the assumption that his program is not perfect and that people will make mistakes or become discouraged. His message is to just make a few changes each week, and learn how you can still enjoy your favorite foods while improving your diabetes and your overall health.

And, remember: Don't give up -- don't every give up. The power is within you to live the life that you're meant to live.

Diabetes Diet Attributes

2012-09-21T02:29:00.000-07:00

The following is a summary of the key attributes of a balanced diet that will help diabetics with their meal planning; and, in turn, help them to control their blood sugar and reverse their diabetes.

Super Meal Model Diet Attributes:

More Frequent Meals (4 to 6 times/day)
Smaller Meals (400-500 calories)
Balance of Macronutrients
(Super Carbs, Proteins, Fats, Liquids)
Key Micronutrients, i.e. vitamins, minerals, phytochemicals)
High Fiber Content (30-35g/day)
Fermented Foods (3-5 times/week)
Raw Vegetables (50%-80%)
Steamed Vegetables (Note: Don't boil your vegetables!)
Some Raw Fruits
(Note: Limited Fruits During 1st 3 Stages)
Nutritional Supplementation (Food-based)
Minimum/No flour, sugar, wheat, fructose, processed foods, fast foods
No Grains During 1st 3 Stages
Minimum/No HFCS, PHO, nitrates, artificial sweeteners, food additives
Minimum/No caffeine, alcohol, drugs
Minimum/No dairy, especially pasteurized cow's milk/cheese; gluten (for Type 1s)

Key Point: This is not a low fat diet! Ironically, low fat diets helped to make us fat!

Super Carbohydrates include many bright, colorful and green, leafy vegetables, some dark, colorful fruits, onions, garlic, other herbs & spices, legumes, and some specific organic whole grains (but, not wheat bread!).
Note: We recommend that most diabetics avoid all grains and most fruits during the first 3 stages of the program.

Super Proteins include nuts, seeds, cold-water fish (i.e. wild salmon, tuna), blue-green algae (chlorella, spirulina), fermented soy, organic dairy (i.e. organic, Omega-3, free-range eggs), lean animal meats (i.e. free-range chicken, turkey, organic beef), wild animal meat (i.e. bison, ostrich, deer).
Note: If you are concerned about the mercury in fish, eat smaller fish or take an Omega-3 supplement.

Super Fats include plant oils and the fat in nuts and seeds, and cold-water fish, i.e. extra virgin olive oil, extra virgin coconut oil. But, you must avoid the clear vegetable oils and canola oil!

Super Liquids include filtered water, raw vegetable juices; green tea, white tea; some raw fruit juices; and, a couple of the organic bottled juices, i.e. lemon, tomato, V-8.

Refer to Chapters 6 and 7 for a detailed list of all the super carbs, super proteins, super fats, and super liquids that support the Death to Diabetes Super Meal Model Diet for Diabetics.

Use our meal planning guidelines, and start eating the Super Meals, including the Super Breakfast, the Super Lunch, and the Super Dinner, and watch your blood glucose level start to steadily come down!

Make sure that you have at least one raw salad every day, if possible.

If you can't stand eating raw vegetables, then, lightly steam them, but do not boil your vegetables! Boiling kills the Vitamin C and other key nutrients that the body requires to fight your diabetes, strengthen your immune system, and heal your body.

If you want to accelerate your body's repair or weight loss, add raw juicing, and get the Power of Raw Juicing & Smoothies ebook.

If you struggle with making healthy diet changes, read How to Change Bad Eating Habits.

Start eating The Top 10 Super Foods, more salads and Super Supplements.

Stick with the program and watch the weight melt off your body!

Author's Note: If you are struggling with adding raw foods such as vegetables and fruits to your nutritional program, there many (scrumptious) and creative ways to accomplish this to dramatically improve your diabetes and lose weight, i.e. smoothies, salads, stir-fry, omelets, soups, sandwiches, casseroles, appetizers, etc. For more ideas, get the Death to Diabetes cookbook, which provides hundreds of healthy, simple, and quick recipes, for meals, snacks, and appetizers. If you like raw juicing and/or smoothies, then, get the Power of Raw Juicing book.

Note: If you don't believe that Type 2 diabetes is reversible, then, read this web page for a list of the new studies and reports, and what some medical doctors are now saying!

Note: Refer to the clinical studies, including the China Study, which substantiate the benefits of a plant-based nutritional program to prevent and possibly reverse the effects of heart disease, diabetes, and some cancers.

Reverse Diabetes Diet

2012-09-21T02:25:00.003-07:00

Diet for Diabetics: Stop the Rot to Reverse Your Diabetes!

Super Meal Model to Reverse Diabetes

Type 2 diabetes is a rotting disease! You need to stop the rot!

The "Death to Diabetes" Super Meal Model Diet for Diabetics was designed by the author after reviewing and analyzing more than 30 different diets -- to address cell damage (rotting) and the body's repair process -- to reverse your diabetes and prevent further cell damage and the onset of blindness, amputation, kidney failure, heart attack and stroke.

The "Death to Diabetes" Super Meal Model Diet for Diabetics has many of the attributes of the Mediterranean Diet, Zone Diet, South Beach Diet, Raw Food Diet, and Asian Diet, with critical nutritional modifications to address the real root causes of Type 2 diabetes and help to better control Type 1 diabetes with less insulin requirements.

The "Death to Diabetes" Super Meal Model Diet for Diabetics is part of a comprehensive 10-step and 6-stage clinically-proven diabetes wellness program that is designed to stop the rot and improve the health of people suffering with Type 2 diabetes as well as with Type 1 diabetes.

This nutritional model is a diet designed for diabetics, as well as non-diabetics because it helps to strengthen the immune system and address obesity, high blood pressure, high cholesterol, heart disease, chronic fatigue, and other similar systemic ailments.

Some people see this nutritional program (diet for diabetics) as a"low carb" diet, but, the author sees it as a lot more than just a "low-carb" diet. He prefers the term "balanced" diet because there is a balance of carbs, proteins, and fats that improves the overall health and wellness of the body.

Consequently, this nutritional program can be used by non-diabetics, who want to lose weight, lower their blood pressure, or just improve their overall health.

This "Death to Diabetes" Super Meal Model Diet for Diabetics utilizes the 5 super foods to create combo-super foods, combo-super meals, and super snacks, including omelets, casseroles, salads, sandwiches, smoothies, soups, stews, and stir-frys. And, don't forget the importance of key minerals such as magnesium, potassium, chromium, and real salt -- all working together to stop the rot and repair the damage.

Note: The Super Meal Model was designed by the author to make it easier for diabetics (and non-diabetics) to design healthy, balanced meals without having to spend a lot of time counting calories and carbohydrates. Calorie-counting ((and carb counting)) can be time-consuming and very frustrating. And, given everything that a diabetic has to deal with, the author felt it was important to keep things as simple as possible.

For the science behind the Super Meal Model Diet for Diabetics, read about nutritional science and the clinical studies that the author used to design the model.

The "Death to Diabetes" Super Meal Model is truly THE Diabetes Diet for Diabetics, because it is specifically designed to help control Type 1 diabetes and to help defeat and reverse Type 2 diabetes -- by providing a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing when they consume the more traditional grain-based, overly-processed, nutrient-poor or starchy meal.

The "Death to Diabetes" Super Meal Model has a very nutrient-dense protocol that provides nutrients that are key to the effectiveness of THE Diabetes Diet including: carotenoids, antioxidants, Omega-3 EFAs (EPA, DHA), chlorophyll, magnesium, potassium, chromium, Vitamin E, Vitamin C, fiber, water -- all designed to stop the rot and repair the damage caused by the diabetes (and the diabetic medications).

These critical nutrients help to strengthen your immune system, so that it can defend your body while initiating the necessary repair processes to repair the damage caused by the diabetes.

These critical nutrients are found in garlic, salt, super foods, healing foods, antioxidant-rich foods, anti-inflammatory foods, and other (organic) herbs & spices.

In addition, by avoiding the grain-based breakfast, the 5 "dead" foods, and many of the so-called “healthy” foods, diabetics and non-diabetics will not experience the mid-morning “crash” or craving for processed food/beverages. Over time, the "Death to Diabetes" Super Meal Model Diet for Diabetics will support blood glucose stabilization, cell repair and the regulation of the body's production and utilization of insulin.

Please Note: This diet is not a weight loss diet. This diet is a nutrient-dense wellness diet. This diet improves your wellness and your overall health. Unfortunately, most diets focus strictly on weight loss instead of how to either prevent the disease or how to attack the disease and improve the body's overall health.

Even if you're only insulin-resistant or pre-diabetic, this diet's nutritional protocol can still help you prevent your body from becoming full-blown diabetic. Also, because this is a wellness diet, it can modified to address other health issues such as high blood pressure, high cholesterol, chronic fatigue, hypoglycemia, gout, arthritis, lupus, sarcoidosis, etc.