UB Cookin'

[Amigoo]

A diabetes discovery journey (sweet potato) ...

Tonight's supper:
1/2 cup canned salmon, 2/3 cup steamed sweet potato
1 1/2 cups steamed broccoli + onions, 1 tbsp olive oil,
5 cherry tomatoes

Fasting blood sugar before meal: 97 (5.4 )
Blood sugar 3 hrs after meal: 120 (6.7)
Blood sugar 3 hrs 45 min. meal: 105 (5.8 )

Analysis: Sweet potatoes are diabetes friendly
... apparently.

Rod

[Amigoo]

Re: https://www.greatestphysiques.com/nimai-delgado/

"In 2015, Nimai decided to transition from being a vegetarian to vegan. He cut out all of the dairy, eggs, and other animal products from his diet to become a 100% vegan.

Nimai’s reason for this decision was simple – he wanted to live the healthiest lifestyle possible, basing his diet on unprocessed, plant-based foods. Another reason why Nimai wanted to become a vegan was to spread awareness on the health, as well as the environmental benefits of leading this lifestyle."

Analysis: Nimai's experience is proof that a vegan diet works! but there are other healthy diets, including fish, meats, and dairy. The commonality is that a variety of whole foods (well-balanced nutrition) and exercise are also important ... and that junk foods (e.g., many commercial drinks and snacks) are not even nutritional pig food (IMO).

Nimai mentions that his nutrition training began as a young child (he did not suddenly learn how to be a vegan): “Both of my amazing parents are converted Hindus, and I was raised with a strong sense of compassion. Growing up, my diet has always been about 95% vegan, with the exception of dairy products.”

Rod

[Sandy]

Hi Rod,

Analysis: Sweet potatoes are diabetes friendly
... apparently.

That's great news as I have a "years supply" of sweet potatoes in the cabinet. (a hold over from a sweet potato casserole that never happened. )

XXSandy

[Amigoo]

A diabetes discovery journey (more about quinoa) ...

Re: https://diabetesmealplans.com/10145/qui ... es-type-2/

"a good daily goal to aim for is about 80 grams of carbohydrates per day (or maximum 120 g)
and if you’re eating foods like quinoa, you will surpass that amount very quickly."

However ... I'm discovering (for months) that 60g carbs per day is a better compromise,
but requires serious reduction of carbs, especially from grains and flours made from grains
... and of course sugars (all sweet treats, including most fruits).

Only when diabetes medication can be stopped does a Type 2 diabetic realize
that a lower-carb diet has to be a MAJOR lifestyle change (including resistance
to those who mantra that you can "have your cake and eat it too")

Those five 16oz packages of quinoa in my cupboard?
Texture for ceiling paint?

Rod

[Amigoo]

Unwilling to discard "those five 16oz packages of quinoa",
I soon discovered an easy recipe with appealing texture:
Egg protein and drizzled oil (later) moderate the carbs.

Egg White Quinoa

Rinse 1 cup of organic white quinoa, then simmer in 1 2/3 cups water
until most water is absorbed (about 15 min.); remove pan from heat
and let quinoa absorb all remaining water in covered pan 5 min.

Stir in 1 cup of liquid egg whites, spoon into oiled baking dish,
cover dish with foil, and bake 30 min. at 325F degrees.

For serving convenience (even after refrigeration),
top with sautéed veggies (try asparagus and onions).
Very tasty drizzled with butter or virgin olive oil!

Rod

[Amigoo]

Re: https://www.cnn.com/2018/01/04/health/k ... index.html

Dr. Sanjay Gupta says (common features of good diets) ...

"Diet is more important than exercise*, increase fresh vegetables**,
cut way back on sugars & grains (especially refined grains) ...
and never stuff yourself (at any meal or snack)."

* but exercise is still important for good health
** fruits are not mentioned (because of sugar?)

About "Hara Hachi" ...
Re: https://en.wikipedia.org/wiki/Hara_hachi_bun_me
"a Confucian teaching that instructs people to eat until they are 80 percent full"
(then ignore anything else on the plate).

Reasonable estimate of 80% for a meal (not snacks) ...
Starting with a (measured) balance of recommended food on the plate,
eat just until you're full, then (next time) eat only 80% of that.

Rod

[Amigoo]

A diabetes discovery journey ...

Immediately following enlightening research about Hara Hachi,
I experimented with a new (and tasty) greens powder, creating
a refreshing "soda drink" with lime sherbet.

Ignoring the sugar content of the sherbet was a diabetic no-no,
since the two LARGE servings caused 4 trips to the bathroom
during normal slumber time. Obviously, the "kids" (kidneys)
were instructed to remove the excess sugar ASAP

But this lesson provided enlightenment: whereas sugar
might be effectively eliminated with hydration-then-urination,
grain-based carbs*, "the carbohydrate gift that keeps giving",
cannot be so easily eliminated. And these carbs are the ones
responsible for making it difficult to control diabetes (IMO).

* aka "party poopers" and related to the "kids"

Whereas hydration-then-urination provides great exercise
(the quick trips), it interrupts nighttime slumber sufficiently
to motivate several naps the next day.

Rod ... Zzzzzzz.. ..Zzzzzzz.. (4X)

[Amigoo]

A diabetes discovery journey ...

But this lesson provided enlightenment

... and then more enlightenment

A human's two kidneys seem biologically redundant ...
until we benefit from the extra filtering capacity!
(as needed during disease like diabetes)

And the touted 10% average use of our brains does not
reference "miraculous" recoveries from brain injury
when "unused" neurons quickly accept new tasks.

This excess capacity of human organs hints of
intelligent design that anticipates many accidents
and disease that could affect quality of life ...
as well as reduce human lifespan.

Rod

[Amigoo]

Cinnamon Apple Slices

Unlike typical recipes for cinnamon apples, this easy preparation
creates chilled "finger food" that is drier, stores longer, and is
especially tasty (and nutritious) with walnut halves or pecans.
Add sweetener or a bit of sugar if desired.

Preparation:

Wash, core, and slice 4 med. organic red apples, then dust liberally
with Ceylon cinnamon*, coating each slice completely.

Keep refrigerated in a container with lid; include preferred nuts
for snacking convenience.

* Ceylon cinnamon is considered "true cinnamon".

Rod

[Amigoo]

Re: Sunsweet Trinity
viewtopic.php?f=47&t=25032&start=950#p196853
and Cinnamon Apple Slices
viewtopic.php?f=47&t=25032&start=975#p197065

Who knew These two snack ideas can be combined!
Layer items carefully for best presentation and unique flavors.

Rod

[Amigoo]

A diabetes discovery journey ...

Re: http://www.dailymail.co.uk/femail/artic ... se-is.html

My current diabetes perspective: It's Major Afflicting Carbohydrates (MAC)

Rod

[Amigoo]

A diabetes discovery journey ...

After too many late-night meals of "healthy" carbohydrates,
that were the "carbohydrate gift that keeps giving", I'm convinced
that the Continuing Carbohydrates (CC) actually exist.

These CC are typically supplied by dense foods such as grains,
seeds, and legumes. Whereas less dense carbohydrates digest
quickly and are easier to eliminate with urination, CC persist
and "keep giving" until their final exit from the body (IMO).

So, even for "healthy carbohydrates", portion control remains
the best defense - for diabetics, what's listed as "serving size"
on the package may be too high ... at least for one meal.

Rod

[Sandy]

Thanks Rod,
we appreciate your thoughts and experiments as you take us through your own personal journey with diabetes. The information definitely helps in our own struggles and understanding of this killer.
xxSandy

[Amigoo]

A diabetes discovery journey ...

Re: http://www.faim.org/telomeres-major-dis ... wing-aging

"Most of your cells come into the world with a preset number of divisions (around 60). As your telomeres shorten, your cells lose their ability to generate the enzymes and proteins of youth. When your telomeres get too short, your cell becomes senescent. That means it no longer divides. It's old and feeble."

"Green tea is my favorite beverage. It supports longer telomeres. Those who drink the equivalent of three cups per day have telomeres, on average, five years longer (younger) than those drinking only a quarter cup per day. You know how much I rave about green tea. I drink it almost every day. Vitamin D is another of my recommended nutrients. It, too, can lengthen telomeres."


Daily green tea and Vitamin D is the practical advice of this article, butt for the other end:
"By simply attaching a catheter to the ozone line, you can direct the gas into your lower intestine rather than a flask of water."

Speaking of "bottoms up" , here's an experimental libation (my serving size: 1/2 cup):

Combine one bottle Alamos Malbec Wine (Mendoza, Argentina, 2016)
with 1 cup kosher Manischewitz wine, 3oz elderberry concentrate,
and 1 1/2 cups strong hibiscus tea (brew with 3 or 4 teabags).

Bottoms Up! (and if you drink too much)

Rod

[Amigoo]

A diabetes discovery journey ...

Re: https://blog.bulletproof.com/how-to-mak ... rning-too/

"Coffee doesn’t just taste good. It’s packed with essential nutrients like B vitamins, potassium, and manganese.
Coffee has loads of antioxidants, which reduce your risk of chronic degenerative diseases and keep your brain sharp."

This recipe seems intended for a ketogenic diet where fat and protein - not carbohydrates -
provide most of one's daily energy. However, there may be a conservative takeaway:

Add 1 tsp - 1 tbsp coconut MCT oil to your morning cuppa joe;
a little cream, half & half, or milk is enough extra fat (IMO) ... but no sugar!
IMO, "crappy coffee" is just less expensive than what you can afford.

Rod

[Amigoo]

A diabetes discovery journey ...

Re: http://www.dailymail.co.uk/health/artic ... -some.html

"Researchers found a diet free of a protein found in wheat and some grains can ease the symptoms
associated with gluten neuropathy, a nerve condition that causes weakness, numbness and pain,
typically in the hands or feet."

Intriguing study because I've been suspecting that something more than carbohydrates
caused blood sugar increase in my controlled testing of grains like wheat, barley, and rye
... and even conjectured that a type of protein was the problem.

I've posted several times that blood sugar control seems much easier when grains
(including flour made from grains) are eliminated from my daily diet.

Rod

[Amigoo]

Mixed Veggie Bake

An easy brunch dish, featuring eggs, egg whites, and frozen mixed veggies.
Veggies are partially cooked in the microwave, then finished in the oven.
Created for a no-grains breakfast dish (no carbohydrates from grains).

Ingredients:

16oz pkg frozen mixed veggies
4 xlg eggs (or 3 jumbo)
1 cup liquid egg whites
3 tbsp half & half
1 tbsp dried parsley
1/4 tsp garlic granules
1/2 tsp salt
1 tbsp coconut MCT oil for baking dish

Directions:

Oil a 2-quart baking dish with MCT oil (or preferred oil).
Pre-heat oven to 350F degrees.

Rinse frozen mixed vegetables in a microwaveable bowl,
cover, and heat on high power 4 min.

In a glass quart measuring cup, whip eggs, egg whites, and half & half;
add parsley, garlic granules, and salt, then whip to combine.

Pour half of egg mixture into baking dish, spread hot vegetables on top
(discard any cooking liquid), then pour on remaining egg mixture.

Cover baking dish loosely with foil, reduce oven to 325F degrees,
and bake 40 min.

Tips: Try mixed vegetables containing only corn, carrots, and peas.
MCT oil has no coconut flavor and keeps eggs from sticking to dish.

Rod

[happyrain]

uhmmm i'm here because of a delicious sounding title... not quite hungry yet but i am picturing this dish and will have to try it... haven't really stumbled to this area of the forum but sure am glad to be here now! all i have to contribute is my willingness to try these dishes =) =) =) =) =) =) YUM!! veggie bake take care!

[Amigoo]

A diabetes discovery journey ...

Re: https://www.deathtodiabetes.com/olive-o ... abetes.php

Notes:
1) Good info about two healthy oils regardless of their benefit for diabetes.
2) This EVCO is not the extract called MCT (which is contained in EVCO).
3) All oils are caloric, but EVCO is good on the lips as well as the hips (skin).
4) Black Seed Oil ("cures everything except death") is also good for diabetes:
http://www.amazingherbs.com/blackseedoil.html
https://draxe.com/black-seed-oil-benefits/

Rod

[Sandy]

Thank you Rod, for the new recipe addition and that very informative article! I'm very excited and hopeful that George will benefit from the information found there.
xxSandy

[Amigoo]

A diabetes discovery journey ...

Re: http://www.dailymail.co.uk/health/artic ... eight.html

"results of the study found the pecan diet improved the insulin sensitivity of the participants, as well as
improving other potential factors in cardio-metabolic disease, for example, it improved function of beta cells."

Raw, unsalted nuts seem to provide better nutrition, but most nuts are caloric!
How many to eat in a day? "about an ounce; what fits in the palm of your hand".

Tip: Sliced, raw almonds are less harmful to brittle teeth;
try frozen almonds if you want a toothy crown.

Rod

[Amigoo]

Re: https://glutenfreeonashoestring.com/old ... cornbread/
Good info for gluten-free cornbread ... and millet can be a substitute:

Here's a basic version: http://www.dadamo.com/typebase4/reciped ... 7x.cgi?668
For more nutrition, add 1/4 cup golden flaxmeal (not soaked) plus 2 eggs plus milk
... plus 1/2 cup chopped jalapeños and 2/3 cup chopped sweet onion (optional).

However, "corn" in this recipe name is misleading, but ...
"Sans Corn Bread" has potential.

Rod

[Amigoo]

Re: http://www.investmentwatchblog.com/clas ... much-less/

Smothered Cabbage

(Don't) Slap Ya Mama after she smothers yer bacon butt.

Amish Buttermilk Biscuits

Try 1 1/3 cups bread flour with 2/3 cup quinoa flour.

Mashed Potato Cakes

Yum! ... those cakes got green onions

Simple Shepherd’s Pie

Even simpler: Substitute frozen mixed veggies
and skip the ground beef, carrots, and peas.

Depression Bread

Yes, depressing! Unless you enrich it with wheat germ,
quinoa flour, or milk powder, ... or something!

Wacky Cake

Yer health soon be wacky with lotsa this stuff!
Have a bite of 85% cacao chocolate and walnuts.

Rod ... ...

[Amigoo]

A diabetes discovery journey ...

About diabetes and ginger ... and turmeric (curcumin is the extract):
http://www.investmentwatchblog.com/trea ... e-disease/

"The amount of ginger the patients took equated to 1.6 grams (1/4 of a teaspoon)"
"consume small amount of black pepper with turmeric to help your body absorb it"

Rod

[Sandy]

Thanks Rod,
That was very helpful!
xxSandy