Breakfast for a former diabetic who still eats low carb meals

avocado-toast

  • Boil water – make tea, and add milk
  • Pour water in glass, add vitamin c effervescent tablet
  • Toast one slice of multigrain bread
  • Mash up 1/2 avocado (ripe) and add some sea salt
  • Smear avocado on toast
  • Divide toast in two triangles
  • Slice one hard boiled egg and place slices on avocado toast
  • Season with sea salt and add olive oil on top

Enjoy!

Kale & Peppers

kale-peppers

What is your newest favorite healthy recipe? Kale and Peppers is mine!

Ingredients

2 teaspoons olive oil

4 cups sliced mini peppers

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

14 cups chopped kale, stems removed (about 1 pound)

1/2 cup organic vegetable broth (such as Swanson Certified Organic)

1 garlic clove, minced

Lemon wedges (optional)

Preparation

Heat olive oil in a pan oven over medium-high heat. Add red bell pepper, , salt, and black pepper; sauté 3 minutes or until tender. Add chopped kale and broth; cover. Reduce heat to medium-low; cook 10 -20 minutes or until tender, stirring on occasion. Stir in garlic; increase heat to medium. Cook, uncovered, for 2 minutes or until liquid evaporates. Serve with lemon wedges, if desired.

Gina Costa CPC, ELI-MP

Certified Professional Coach

917-882-2402

New Beginnings Coaching Services, LLC

http://www.newbeginningswithgina.com/

https://www.facebook.com/ginacostacoach

The First Day of Summer

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Today is the first day of summer!  One of my favorite summertime snacks is guacamole, and nothing is better than making it from scratch and enjoying it outside in the sunshine.  It’s also very easy to make, and you can control the acidity and spice levels to suit your taste.

I like to combine the following:

  1. a finely chopped shallot
  2. a finely chopped jalapeno pepper
  3. a chopper up tomato
  4. two chopped avocados
  5. a lemon or a lime for acidity
  6. salt, black pepper, and cayenne pepper to taste

What makes it taste even better is to serve the guac in a volcanic bowl (you can find them at William & Sonoma).  Also instead of eating the guac with chips, you can replace them with cut up veggies like cucumbers or carrots to make it a diabetic friendly low carb, high fat treat!

Enjoy, and happy summer!

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Office Snacks

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It’s 3:00 PM at the office and your afternoon cravings begin to kick in. You start looking around for a filling snack but only find leftover cake from your co-worker’s birthday. Having a healthy snack on hand is key to power through your workday and stay focused. Since cake won’t do the job, we compiled a list of healthy yet filling snacks you can easily make at the office to beat the hunger crash.

Sliced Banana with Almond Butter: Bananas are certainly a filling fruit; a medium banana has about 110 calories and 25g of carbs. They are an excellent source of vitamin B6 and a good source of potassium and fiber (1). Not only will they help fill you up, pairing it with almond butter gives you the healthy fats and extra protein boost you need for the rest of the workday.

Avocado on Whole Wheat Toast: Does your office have a toaster? Great! You will be using it now. Bring in a few avocados along with a few slices of whole wheat bread for an easy snack. Just toast the bread, smear half an avocado on it and there you go! This snack is packed with fiber as well as heart healthy monounsaturated fats (2).  Add salt and pepper for taste.

Apple Slices with Peanut Butter: Need we say more? This classic combination is great for achieving that sweet yet salty taste and provides you with a good amount of protein and fiber.

Veggies and Hummus: Hummus contains a decent amount of protein and a number of essential vitamin and minerals. While it can be high in fat, it is mostly heart-healthy unsaturated fat. And we all know how healthy vegetables are! Some popular veggies to combine are:

–       Carrots

–       Celery

–       Red or Green Bell Pepper strips

–       Sugar Snap Peas

Greek Yogurt with Granola: Add some sweetness to your day with Greek yogurt and nut-based granola. You can even try out non-dairy options like soy or coconut milk based Greek yogurt. Filled with important macronutrients like protein and carbohydrates, one cup can help fill you up for the rest of the afternoon.

Content Checked Holdings, Inc. has a family of health apps – ContentChecked, SugarChecked, and MigraineChecked that help users make more suitable choices at the grocery stores, based off of their personalized dietary needs. Download all three apps for free in the App Store or Google Play. Have questions about Nutrition, Weight Loss, Food Allergies or Migraines? Get your Nutrition questions answered by our team of Nutritionists by connecting with us on social media: @contentchecked@sugarchecked, @migrainechecked.

 

References

1.) https://snaped.fns.usda.gov/nutrition-through-seasons/seasonal-produce/bananas

2.) https://authoritynutrition.com/12-proven-benefits-of-avocado/

A Perfect Snack Plate for a Diabetic

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This is a snack plate for two, filled with cold cuts, fresh vegetables, cheese and home made guacamole.  These foods have minimal to little impact on my blood sugar.  They are also delicious and filling.  With the summer officially upon us, this is a great alternative to many non-diabetic friendly BBQ foods!

Hanna is a coach, writer and speaker, who loves diabetes topics that are off of the beaten track. She’s passionate to find motivational and inspiring ways to bring about a change in diabetes management.

Over the years, Hanna has coached numerous people, including herself. She has a profound understanding of how things like nutrition and lifestyle choices can balance diabetes.

Hanna is an expert in pinpointing what each individual needs in order to thrive with and despite diabetes. She has over 30 years of first hand experience with type 1 diabetes, as well as that of her many clients.

http://hannaboethius.com/

 

Should You Try a Plant Based Diet?

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As a society we are moving away from highly restrictive, specific diets, (e.g. low carb) and moving towards a more general, relaxed, healthy “lifestyle diet.” One of these “lifestyle diets” is a plant based diet. What exactly is a plant based diet? For starters it is NOT a vegetarian or vegan diet, so meat lovers can embrace this style of eating as much as vegetarians or vegans. All foods are allowed on a plant based diet, but the bulk of the foods eaten come from plant sources: think fruits, vegetables, whole grains, nuts, and beans. A few of the many benefits to the diet are listed below:

Cost- Meat is expensive. Animals have to be raised and fed. The average cost of feed alone to raise a steer is $378 (1).  That, plus the cost of boarding, vet bills, and slaughter costs rack up the cost of beef. Chicken and pork have similar requirements, which is why meat costs much more than plant based foods. It’s much more expensive to buy meat that had to eat corn to grow vs. just buying the corn for you yourself to eat.

Health– Plant based diets are naturally high in fiber from fruits and vegetables and healthy fats from nuts and seeds, both of which have been shown to reduce levels of LDL or “bad” cholesterol. Plant based foods are also chock-full of vitamins and minerals, which are better absorbed than those from a multivitamin.

Difficult to overeat– When was the last time you overate a salad? Probably never. Fruits and vegetables are filling, thanks to their high fiber and water content. Plant based foods are filling and delicious, but lack some of the somewhat “addictive” properties of processed foods that make it so difficult to stop eating (think large amounts of sugar and salt).

Plant based diets are nutrient dense, filling diets that don’t place restrictions on any foods but promote an overall healthy diet and lifestyle. If you’re a hardcore carnivore and the idea of basing your diet around plants sounds daunting, just try incorporating one extra plant based food per meal or having one entirely plant based meal every other day to start. You’re body and health will thank you.

  1. http://www.uwyo.edu/barnbackyard/_files/documents/magazine/2007/winter/freezer-beef-winter-barnyards-2007.pdf

 

Content Checked Holdings, Inc. has a family of health apps – ContentChecked, SugarChecked, and MigraineChecked that help users make more suitable choices at the grocery stores, based off of their personalized dietary needs. Download all three apps for free in the App Store or Google Play. Have questions about Nutrition, Weight Loss, Food Allergies or Migraines? Get your Nutrition questions answered by our team of Nutritionists by connecting with us on social media: @contentchecked@sugarchecked, @migrainechecked.

How to Exercise Without Worrying About Your Blood Sugar

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Exercising with diabetes can be a frustrating disaster. Worrying about going low and having to eat a ton of food, never even knowing exactly how much to eat. I’m sure you’ve even had the thought, ‘What’s the point of all this exercise if I just have to eat like a pig to do it!’ Ugh! Right?!

 NO, WRONG!

 I’m Dr. Jody Stanislaw and I’ve had type 1 diabetes for 35 years. I can show you how to exercise without having to eat or worry about going low. Truly.

 If I could have known what I’m about to tell you when I was a teen, I would have seriously paid thousands of dollars for this information because it would’ve dramatically improved my life!

 I hated having to eat all the time when I played sports or went to the gym. I’d get so frustrated because I wanted to be thinner but it seemed like I always had to eat more calories to avoid going low than I was even burning. I felt fat all the time. I developed an eating disorder. It was awful.

 But now, all of that misery is behind me! I have finally learned how to not have eat anything when I exercise! Plus, I don’t worry anymore about lows. And at the age of 42, I’m in the best shape of my life, finally.

I have no idea why this life-changing information is not part of basic diabetes education. This fact actually makes me mad, given all the millions of you who I know are suffering like I was before I knew this simple and profound information you’re about to learn. I’m sure you’ve been taught that it’s too dangerous to exercise without eating. Understanding what I’m about to tell you, you’ll gain the wondrous freedom of knowing that does NOT have to be true.

I would have paid $100,000 to know this information. It would have saved me years of frustration and prevented me from ever developing a devastating eating disorder. And it’s so simple!

  • Are you sick of exercising and worrying about going low?
  • Wouldn’t you love to exercise without having to eat anything?!
  • Are you tired of always having to carry food with you when you’re active?
  • Wouldn’t you love to just enjoy your workout and have stable blood sugars?

Guess what? I’m about to tell you how!

Here’s How to Workout without Eating or Going Low…

#1) Do not workout within 4 hours of a high carb meal, unless you want to eat like a horse &/or go low.

When you eat a high carb meal, you have to take a big dose of fast acting. Well, fast acting works for up to 4 hours, so if you have a high carb meal, make sure your workout is at least 4 hours later so you don’t have a lot of insulin in your body while you exercise. Insulin is what makes you go low, not exercise. (Read that line again!) I know it’s shocking but it’s true. Understanding that will change your life.

#2) Make sure your background insulin is fine-tuned to your individual needs correctly.

Having your basal rate/long acting insulin dose set correctly is critical. If it’s too high, exercise will make you crash. This process requires a lot of detailed records. I help my patients do this everyday. Although it’s a complex process and can take a few weeks, it is critical not only to avoid lows during exercise but to establish the foundation for good blood sugars 24 hours a day.

If your background insulin is not set correctly, you will be constantly plagued by endless, frustrating and unpredictable blood sugar levels. You need to do this. (…and don’t worry, I can help you.)

#3) The less insulin you have in your body while you exercise, the better.

This tip combines the wisdom of #1 & #2 above. The million dollar message here is, the less insulin you have on board while you exercise, the less likely you’ll go low.

Remember the day before you first were diagnosed? I can guarantee you that no matter how active you were, it was impossible for you to go low. Why? Because it’s NOT exercise alone that makes you go low. It’s the insulin. Without excess insulin on board, you CANNOT go low. Exercise just makes your insulin more powerful. It makes it work faster and harder.

So if you must have some insulin on board, the further away the dose (thus the insulin is hopefully past it’s peak of power) plus the smaller the dose (thus the lower the momentum to make you go low), the lower your chance of going low.

I would have paid $100,000 or more to know this life-changing wisdom back in the day when I was a frustrated teen eating 100’s of calories during every workout!! This is priceless, life-changing information that can make your life so much happier, healthier, and easier! I’m so excited to share this with you today that I have to end this sentence with multiple exclamation marks!!!!!!!

Now of course, I’m not saying to have NO insulin on board. That would put you into DKA and I’m NOT suggesting that. You must always have some insulin on board. So the sweet spot that allows you to exercise like a normal, non-diabetic person is to ONLY have your baseline need of insulin on board. (I can help you establish this.)

#4) If you need or want to eat before your workout have protein.

When I’m about to exercise, be it for 30 min or all day, I have a protein based snack. Why? Because then I can enjoy some fuel without having to dose for it. Sure, I could eat some carbs and just reduce my dose for them but by how much? 25%? 50%? 73.92%?

Figuring that out causes more mental stress than it’s worth because as soon as you dose before exercise, you raise your chances of going low, and I don’t know about you, but I don’t want to worry about that while I’m having fun being active!

So what do I eat? A handful of nuts. Some turkey slices. A hardboiled egg. Beef jerky. Chicken wrapped in lettuce. An avocado. Some tuna fish. Celery and almond butter. My famous no carb flax muffin. (Don’t have the recipe?? Email me! It’s delicious!)

You can happily eat any of these things before or during your workout without having to worry about dosing, thus enjoying the bliss of stable blood sugar while you’re being active. What a joy that only us awesome folks with diabetes can understand! Ahhh, yes!

#5) Eat low carb on a daily basis

Today’s standard recommendations taught by diabetes educators around the world is to count your carbs and dose. Well, I’m sorry to bare the bad news, but if you want good blood sugars, that approach does NOT work.

Meals digest at all different rates. But insulin only works at one slow rate. Trying to get the digestion of food and it’s associated rise in blood sugar to hit at the exact same time that your insulin is peaking is almost an impossible task. You’d have better luck winning the lottery!

Insulin is not a fast or precise tool for blood sugar regulation, but it’s the best we’ve got so far. (Yes, I’m counting the days until the Bionic Pancreas is a reality for us all! What a day of extraordinary celebration that will be!) But in the meantime, all we’ve got is ‘fast acting’ (that term always makes me laugh) insulin.

So, please do not try to carve a rock if the only tool you have is a dull spoon. Translated into diabetes speak, that means eating a low carb diet is essential if you want to enjoy good blood sugar levels. Low carb choices allow you to take smaller doses. Smaller doses greatly reduce your risk of going low, especially of having one of those really bad lows, which can only be caused by a large dose of insulin.

By having less insulin in your body, not only during exercise, but at ANY time of day, you’ll greatly reduce your chance of going low, at any time of day.

So there you go! You now have the knowledge of one of the most valuable and priceless tools I wish every single person with diabetes knew. You now know how you can enjoy being active without having to eat a ton of food or worry about going low. The value held in this information is priceless!

For this to be your new reality though, you MUST have your long acting dose set correctly. AND know how to eat low carb 80% of the time. AND have the knowledge for how to dose your fast acting properly. This takes a lot to get right and I can help you.

To get help with all of this and to find out what your unique requirements are, sign-up for a free intro consultation.

Working with me can change your life, as it has for the hundreds of patients I’ve helped all across the country. I specialize in type 1, but work with motivated type 2’s as well. I work via phone so you can talk to me from the comfort of your own home. No commute. No waiting rooms.

Take a look at what some of my patients have to say:

My blood sugar levels have improved more since following Dr. Jody’s advice than they have in all the previous ten years of living with this disease. I feel better than ever and have the lowest A1c of my life. – Patrick Graff, age 25

To say that Dr. Jody changed my life is an understatement. Her knowledge and expertise, as well as her caring and compassion, have significantly improved my health. Trust her and believe her; follow her guidance; you will not regret it!” – Marjolaine Renfro, age 63

Dr. Jody listens and really looks at the whole picture of your health. I’ve never felt so heard by a doctor. She was the first one who finally was able to turn my health around. I now feel better than I have in years. – Julie Headle, age 45

I can teach you how to avoid having to eat a ton before exercise, gaining weight, and worrying about going low. Whether you are a type 1 or 2, sign up for a free intro consultation with me.

Learning this information will change your life. Please don’t delay

I look forward to speaking with you soon,

Dr. Jody Stanislaw

Type 1 since 1980…and thriving!

30 gram Protein Vegan Salad

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My 30 gram protein vegan salad – easy, breezy, but not cheesy!

If you’re new to vegan-ism, you may be searching for protein replacements for your burgers and dogs (hot dogs, that is).   It’s not as hard as you think.  Even if you’re not vegan, but you just want to have some healthy “meatless” days during the week (a wonderful idea) it’s good to know some tasty ways to get your protein.

You should know, there is protein in everything you eat: veggies, grains, etc., and you can easily meet your 40-50 gram daily requirement with the addition of a few delicious higher protein foods and snacks throughout the day.

For example, here is my lunch for today…..containing  30.5 grams of protein.

  • Organic mixed greens
  • organic tomato
  • 1/2 cup organic black beans
  • 3 slices “Slimcado” avocado (naturally has less fat-not genetically modified)
  • 1/4 cup pepitas (pumpkin seeds)
  • 1/2 ounce (12) almonds crushed
  • 6 slices tempeh

Here’s the breakdown:

Tomato: Calories 25, 25% RDA Vitamins A and C, Protein 1 g

Mixed greens: Calories 4, 40% RDA Vitamin A, Protein 0

1/2 cup black beans: Calories 110,  fat 1g,  fiber 7g, 14% RDA iron Protein 7g

1/4 cup pepitas: Calories 170, Fat 15g, Carb 4g, fiber 2g, Protein 9g

Tempeh 6 slices (I used Turtle Island Foods brand, the sesame and garlic flavor) 3.5 oz: Calories 140, Fat 3.5g, Fiber 5g, Protein 11g

3 slices “Slimcado” avocado: Calories 100, Fat 8g, Fiber 3g, Protein 0

Almonds (10): Calories 70, Fat 6g, Protein 2.5g

Total calories: 619  Total fat: 33.5g  Protein 30.5g

The fat in this salad is vegetable fat–high energy and healthy vs animal fat that is more “saturated” and harder to digest.

I love this brand of Tempeh.  (Tempeh is a soy product that provides your body with a “complete” protein that the body can use for building and living.)  I love to use this on sandwiches and make a “T-L-T” instead of a B-L-T.  It really fills you up and gives you lots of energy.   You can buy this at any grocery store usually in the produce aisle.  Just a few minutes on the cast iron pan and it’s deliciously done.  I also love that they use non-GMO soy. (non-genetically modified) Note: Their “bacon flavor” tempeh has autolyzed yeast extract in it, which contains MSG.  Tempeh also has wheat, so not for gluten-free folks.

Sister Earth 2That ain’t bacon, honey…it’s so much better.

Here is a great high protein energy shake that you can drink anytime.

Don’t worry about getting enough protein when you aren’t eating meat.  There are plenty of ways you can get what you need vegan-style, and your body will thank you for it.

Here’s a great resource or checking on foods and their nutritional content. It will give you EVERYTHING that is in a particular food…everything.

It’s nice to share.

Sister Earth

Eggs and Avocado

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Ingredients:

  • 1 avocado
  • 2 eggs
  • Dash of curry powder
  • Dash of ground red pepper powder
  • Salt
  • Pepper
  • Tsp of garlic or as desired
  • 1 slice of onion diced
  • 1/8 cup mozzarella cheese
  • Diced tomatoes for garnish

Instructions:

  1. Using a fork stir the eggs together until well combined. To keep eggs fluffy stir until pale yellow. Add salt and seasoning.
  1. Halve avocado and place face up on tray or face down on a grill in the toaster oven or oven at 300 degrees until it gets slightly browned on the edges. Remove from toaster and plate.
  1. Cook eggs on a low heat skillet stirring with a spatula to keep soft. Add in onion, garlic, and mozzarella. Stir until cheese melts and eggs are fully cooked. Remove from heat.
  1. Top the avocado with the eggs. Add diced tomatoes for garnish and flavor.

Leek Gruyere Savory Cake

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Ingredients:

  • 2 large leeks, washed and sliced into 1in rounds
  • 4 eggs
  • 1 tsp dijon mustard
  • 100g gruyère, grated
  • 50g parmesan, grated
  • 120g low carb almond flour, sifted
  • 1tsp baking powder, sifted
  • 1 generous pinch paprika
  • 1 tbsp picked thyme leaves
  • Salt and pepper, to taste

Instructions:

  1. Heat the oven to 350 degrees. Line a 9 in spring form cake tin with grease proof paper.
  2. Boil the leek rounds in plenty of water until just tender, about 3-5 minutes. Drain and leave to cool slightly.
  3. Whisk the eggs in a bowl and add the mustard and cheeses. Add the flour, baking powder, paprika, thyme, salt and pepper and mix well.
  4. Add most of the cooked leeks to the cake mix and pour into the lined tin. Place the remaining leek rounds decoratively on top.
  5. Bake the cake for 30 minutes until golden brown. It is done when a skewer inserted into the center of the cake comes out clean.

*This recipe was taken from The Guardian, but modified to be low-carb.