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Honey Lime Beef and Vegetable Kabobs

December 15, 2015 by  
Filed under Recipes

beef and vegetable kabobs

Coming in at 22 carbohydrates per serving, the Honey Lime Beef and Vegetable Kabobs are sure to be a crowd pleaser while taking it easy on your blood sugar levels at the same time. Any variation of vegetables would work, so pick some of your favorites and make a beautiful and delicious dinner!

Prep Time 45 min Cook Time 15 min Serves 4


  • 1 lb boneless beef sirloin
  • 1 large bell pepper
  • 1 medium onion
  • 1 medium zucchini
  • 1 large portabella mushroom or 8 portabella caps
  • 2 tsp Mrs Dash Original
  • 2 garlic gloves minced
  • 4 tsp honey
  • 4 tsp lime juice


  1. Cut sirloin into 1 ½ inch chunks
  2. Cut veggies into 1 inch chunks
  3. Mix meat, veggies, and seasonings together
  4. Let meat and vegetables marinate for 30 minutes
  5. Skewer meat and vegetables
  6. Grill for 10-15 min until done.  

Nutrition Info: Calories 211, Carbs 22, Fat 3, Protein 25, Sodium 17, Sugar 15


Reversing Type 2 Diabetes

December 14, 2015 by  
Filed under Featured

non-starchy vegetables in crates

In 2011 a Newcastle University study examined 11 people with type 2 diabetes. Under close medical supervision, their caloric intake was limited to 800 calories per day for 8 weeks. 600 of those calories were from 3 Optifast shakes a day, and the remaining 200 were from non-starchy vegetables. When the 8 weeks was over, the participants were coached on portion control, healthy eating, and healthy exercise. After 3 months, 7 of the 11 people had been declared free of diabetes and no longer required medication.

This study came about after researchers noticed a pattern in diabetic patients after having gastric bypass surgery. In many of the patients, fasting blood sugar levels and insulin production returned to normal within 8 weeks of the surgery. After significant weight loss, the body was able to remove fat around the liver and pancreas. Just losing one gram of fat around the pancreas was all that was necessary to restore normal function to the organ. After blood sugar levels returned to normal the β-cells in the pancreas were able to heal and resume normal insulin production. Insulin resistance was also decreased, which meant the pancreas no longer had to work overtime to produce more insulin.

Not all diabetics are the same, and rapid weight loss may not reverse all diabetic conditions. Many people are unaware that there are 16 different types of diabetes. Type 2 diabetes brought on by excess fat around the pancreas and liver may be reversed by rapid weight loss. It is imperative that you discuss any changes in diet and exercise with your doctor to be sure that you are healthy enough for such a drastic cut in caloric intake.

Here is a chart of non-starchy vegetables and their caloric values. While going from a diet of over 2,500 calories to only 800 calories is an incredibly hard undertaking, choosing the right vegetables can be a big help. If you are only allowed 200 calories from food a day, you might as well get the most bang for your caloric buck. Most of the vegetables below are either raw or boiled with salt and drained.

chart of non-starchy vegetables and their calories

A daily intake of only 200 calories could be:

A salad of 1/2 cup cucumbers, 1 celery stalk, 1/2 cup mushrooms, 2 cups salad greens, 1/2 cup tomatoes, and 2 tbl balsamic vinegar.

And a plate of cooked vegetables including 1 cup broccoli, 1/2 cup green beans, 1/2 cup mushrooms, 1/2 cup spaghetti squash, and 1 tbl of butter.

What Type 2 Diabetes Medications Should I Take?

December 10, 2015 by  
Filed under General

A pile of type 2 diabetes medications

There are many different types of type 2 diabetes medications. Choosing the right one for you is something you and your doctor will need to discuss. As your body, diet, exercise habits, and overall health change over time, adjusting diabetes medications may become necessary. Some common type 2 diabetes medications include:

  • Metformin (also called a biguanide)
    • Metformin is an oral medication that helps control blood sugar levels in people with type 2 diabetes. It is not used to treat type 1 diabetes. Do not take metformin if you are in a state of ketoacidosis. Before you start taking the medication be sure to tell your Dr. if you have a history of heart, kidney, or liver disease. Some people may develop a life-threatening condition called lactic acidosis while on the medication. If you have any symptoms including: muscle pain or weakness, numbness or a cold feeling in the arms and/or legs, trouble breathing, stomach pain, vomiting, slow or uneven heart rate, dizziness, or feeling weak or tired seek medical treatment. You are more likely to develop lactic acidosis if you have a history of liver or kidney disease, congestive heart failure, or of you drink large amounts of alcohol. If you have to have a x-ray or CT scan using a dye injected into the vein, you will need to stop taking Metformin for a couple of days to prevent lactic acidosis.  
  • Sulfonylureas
    • Sulfonylureas are a class of medication that stimulate the pancreas to release more insulin. They are only effective if there is some pancreatic beta-cell activity present. Sulfonylureas are only used to treat people with type 2 diabetes.
  • Thiazolidinediones (TZDs)
    • TZDs express and recess certain nuclear receptors allowing the genes to store more fatty acids. This leads to a decrease in the amounts of fatty acids present in circulation. As a result, cells become more dependent on the oxidation of glucose in order to yield energy for cellular processes. This leads to lower glucose levels in the blood. Several different TZDs have been linked to a number of problems including: bladder cancer, medicine induced hepatitis, liver failure, water retention leading to edema, coronary heart disease, and heart attacks. Your Dr. should run tests frequently to monitor how the TZDs might be affecting you. TZDs are only meant to treat type 2 diabetics, and are often prescribed in conjunction with other diabetes medications.  
  • GLP-1 (glucagon-like peptide-1) receptor agonists
    • This class of medications encourages the pancreas to increase insulin synthesis and release. GLP1Rs also stimulate the part of the brain that controls appetite, and some patients have reported a loss in weight. There is a lower risk for hypoglycemia than with some other medications, however the pancreas does need to be monitored.
  • SGLT2 (sodium-glucose cotransporter 2) inhibitors
    • SGLT2 inhibitors, inhibit the reabsorption of glucose into the kidneys. The glucose is instead disposed of in urine. This can lead to lower blood glucose levels. SGLT2 inhibitors are only used to treat type 2 diabetics. There is a risk of developing ketoacidosis, urinary tract infections, yeast infections, and hypoglycemia. This medicine can be prescribed alone or in addition to other diabetes medications.
  • DPP-4 (dipeptidyl-peptidase-4) inhibitors
    • Incretin is a hormone that tells your body to release insulin after you eat. Insulin delivers glucose into the cells for energy, lowering the glucose levels in the blood. An enzyme called DPP-4 removes incretin from the body. Because some type 2 diabetics do not make enough incretin which leads to a higher blood glucose level, so it may be necessary to add a DPP-4 inhibitor. A DPP-4 inhibitor slows the removal of incretin, allowing it to remain in the body longer thus lowering blood glucose levels.
  • Insulin
    • Insulin is produced by beta cells in the pancreas. It promotes the absorption of glucose into cells and inhibits the production of glucose in the liver. Type 1 diabetics do not have the ability to produce insulin, and must inject it subcutaneously in order to control blood glucose levels. Patients with type 2 diabetes may need to take insulin in addition to other diabetes medications depending on how much insulin their pancreas is capable of making.

Grilled Tri Tip with Tomatoes and Pineapple

December 8, 2015 by  
Filed under Recipes

drilled tri tip with tomatoes and pineapple

Grilled tri tip, tomatoes, and pineapple is a simple and beautiful way to enjoy a healthy and diabetic friendly dinner.

Prep Time: 15 min  Cook Time: 25 min Serves 4-6


  • 2 -2 ½ lbs tri tip steak preseasoned
  • 1 tablespoon olive oil
  • 1/4 teaspoon ground cloves
  • 1 teaspoon ground cinnamon
  • 2 tablespoons dark honey
  • 1 tablespoon fresh lime juice
  • 1 firm yet ripe pineapple
  • 4-6 roma tomatoes
  • 1 tablespoon dark rum (optional)
  • 1 tablespoon grated lime zest


  1. To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.
  2. Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown “eyes” on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core.
  3. Cut roma tomatoes in half.
  4. Place the tomatoes and pineapple in the bowl with the marinade and stir to coat.
  5. Place Tri Tip on the grill over medium high heat. Cook for 20 min turning occasionally. Remove from grill set aside and rest while you cook the pineapple and tomatoes. Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple and tomatoes are tender, about 3 more minutes.
  6. Slice the steak against the grain, the meat should be rare to medium rare. Place meat slices back on the grill and cook to desired doneness.  
  7. Remove everything from the grill and place on a platter or individual serving plates. Brush the pineapple and tomatoes with the rum, if using, and sprinkle with the lime zest.

Serve with a colorful salad to increase the amount of vegetables in the meal as well as the visual appeal.

Nutrition (Per Serving) 277 cal, 25 g protein, 23 g carbohydrate, 19 g sugar, 11 g fat, 244 mg sodium



December 7, 2015 by  
Filed under General

image of injection sites to avoid lipohypertrophy

Lipohypertrophy is a lump that forms under the skin. It is an accumulation of fat that forms in sites where there are repeated subcutaneous injections of insulin. The buildup of fat can be unsightly and mildly painful. It is typically smoothly rounded, somewhat firm, and can range from centimeters to inches across. The size will typically depend on how closely the injections are placed together as well as how often insulin is injected in that particular area. Lipohypertrophy can also affect the absorption rate of insulin which can lead to blood glucose levels that are either too high or too low.

If you suspect you are developing lipohypertrophy, talk to your doctor and stop injections at that particular site immediately. Lipohypertrophy will generally disappear after injections are stopped in the affected area over a period of months. In severe cases, liposuction may be needed to remove the fatty buildup. Your doctor may also want to change the type of insulin or needles that you are using to avoid the problem in the future.  

To avoid lipohypertrophy, you need to rotate injection sites. As a part of diabetes education, you should be given a rotation chart. If you do not have a rotation chart your health care team should be able to provide you with one. This will help you to remember where you have been injecting insulin, and where you should be in the future.

There are four areas that are recommended as injection sites including the abdomen, thigh, arm, and buttocks. Keep in mind that insulin absorption rates may vary from site to site, which could affect blood glucose levels. When choosing an injection site, make sure the area is free of moles, scars, skin blemishes, varicose veins, and cuts. The abdomen is the preferred injection site for many people as insulin is absorbed more quickly and predictably there. Choose an area between the bottom of the ribs and the pubic area and avoid injecting within two inches of the belly button.When picking an injection site on the thigh, look for a spot at least four inches below the top of the leg and four inches above the knee. The fatty area on the back of the arm between the shoulder and elbow is also a good injection site. When injecting in the buttocks try to not inject the area you sit on, instead opt for the area your pockets would normally rest.

Your diabetes management team should be able to answer any questions you may have about treating and avoiding lipohypertrophy. As with many complications of diabetes, education and prevention are the most important steps you can take to avoid developing the complication in the first place.  


Decline in New Diagnoses of Diabetes

December 2, 2015 by  
Filed under Featured


chart showing a decline in diagnoses of diabetes

Diabetes is on the decline. Since 1990 the amount of new cases of diabetes diagnosed every year has been going up. New statistical evidence is showing a significant decrease from 1.7 million new diagnoses in 2010 down to 1.4 million in 2014.

There are many potential factors that can be attributed to the decline in new diagnoses. For decades, overall health, eating habits, exercise, and obesity rates had been on the decline. Recently, however, there have been significant advances. Soda consumption has decreased by a quarter since 1990. Americans are increasing their exercise as well. In 2000, the CDC estimated that only 30% of the population was getting enough exercise. In 2013 that percentage rose to 55% of adults. Children are also seeing a significant increase. Caloric intake in adults and children have dropped by a small margin. This is considered to be a good step in the right direction, however to impact overall health, more needs to be done. Obesity rates, considered a major risk factor in diabetes, have remained flat. The hope is that with more education, all of these numbers will continue to improve.

Education is an important factor in diabetes prevention. Many schools, cities, states, and the Federal government have implemented education programs to teach people about the importance of living a healthy lifestyle. In some poor uneducated areas of the country, people do not have access to the health care that they need, and were simply never taught about it. Typically in poorer communities, things like nutrition, exercise, blood pressure, cholesterol, blood sugar, and diabetes were not even talked about. Awareness campaigns have been very successful at getting the information about these topics to everyone in the country. Those are not the only areas of education that need to be improved though. The level of education a person receives is also an important factor. Well educated people have seen the biggest drop in diabetes. People with a high school degree have see a slight decline in diabetes diagnoses, and people without a high school education have remained fairly stagnant.

chart showing a decline in diabetes diagnoses considering education level

The decrease in new diagnoses of diabetes is definitely a step in the right direction. Hopefully, with more education about the importance of diet, exercise, and overall health; the numbers of new diagnoses of diabetes will continue to decline.


Managing Diabetes During the Holidays

November 30, 2015 by  
Filed under Featured

A healthy meal for managing diabetes of sliced turkey with roasted potatoes, sugar beets, yams

The holidays can be a challenging time for managing diabetes. There are so many comfort foods that we love to eat around the holidays. Fighting the urge to gorge ourselves can be hard. But with a little prior planning and self control, you should be able to enjoy almost all of your favorites, in moderation of course.

Before you start cooking, consider any changes you can make to your favorite foods to make them more blood sugar friendly. Instead of mashed white potatoes, try substituting mashed cauliflower. Instead of putting marshmallows on top of your sweet potatoes, try just sprinkling some cinnamon on top.

There are so many non-starchy vegetable options available. Making a variety of vegetables can make your holiday meal and healthy, hearty, and beautiful. Some examples of non-starchy vegetables include: greens, mushrooms, asparagus, green beans, cauliflower, broccoli, peppers, zucchini, brussel sprouts, peas, eggplant, pumpkin, carrots, and many more. Just a selection of a few of these will add color, flavor, and variety to any holiday feast.

Focus on lean proteins. Turkey, chicken, pork roast, salmon, steak, lamb chops, and venison are all great options. They are all extremely versatile, and can be seasoned almost any way you prefer.

Before you get ready to make your plate, start with a plan. Break your plate down into fourths. Half of your plate should be filled with non-starchy vegetables. A quarter of your plate can have small portions of carbohydrates and your favorite comfort foods. The final quarter of your plate should consist of a lean protein.

Fortunately, most things in moderation are fine for a diabetic to eat. With so many diverse and delicious choices for both sides and meats, having a enough satisfying options at your celebration should be a piece of cake. Just remember to think about your options in advance, and hopefully you will be able to enjoy the celebrations without sacrificing your health!


Chocolate Oatmeal Cookies

November 24, 2015 by  
Filed under Recipes

chocolate cookies on a wooden table with a glass of milk

Keep chocolate on the menu! This recipe uses whole wheat flour and rolled oats to double the fiber. These chocolate oatmeal cookies are sure to be a hit! Just be sure to have a glass of milk handy.

PREP TIME: 25 min / COOK TIME: 48 min / TOTAL TIME: 1hr 13 min


½ c whole-wheat flour

½ c all-purpose flour

3 Tbsp unsweetened cocoa powder

1 tsp baking powder

½ tsp baking soda

½ tsp salt

½ tsp ground cinnamon

¼ c unsweetened applesauce

¼ c canola oil

½ c packed brown sugar

¾ c confectioners’ sugar

1 lg egg

1 tsp vanilla

1¼ c rolled oats

½ c raisins or chopped dates

  1. PREHEAT the oven to 350°F. Coat no-stick baking sheets with no-stick spray or line with parchment paper.
  2. COMBINE the whole-wheat flour, all-purpose flour, cocoa powder, baking powder, baking soda, salt, and cinnamon in a small bowl.
  3. COMBINE the applesauce, oil, brown sugar, confectioners’ sugar, egg, and vanilla in a large bowl. Mix until well-blended. Add the flour mixture and mix well. Stir in the oats and raisins or dates. Drop by rounded teaspoonfuls onto the prepared baking sheets, leaving 2″ between cookies. Bake for 10 to 12 minutes, or until very lightly browned. Do not overbake. Remove the cookies to a wire rack to cool. Or, if using parchment paper, slide the cookies and parchment paper onto a countertop to cool.

NUTRITION (per serving) 61.5 cal, 1 g pro, 11 g carb, 1 g fiber, 5 g sugars, 2 g fat, .2 g sat fat, 61 mg sodium


Vanilla Crisps

November 24, 2015 by  
Filed under Recipes

lemon crisps cookies

These lightweight cookies are ultra-low in calories, fats, and carbohydrates. Vanilla crisps are a great option for diabetics with a sweet tooth.

PREP TIME: 12 min / COOK TIME: 15 min / TOTAL TIME: 32 min


2 separated eggs, separated

½ tsp baking powder

⅛ tsp salt

¼ c sugar

2 tsp vanilla extract

¼ tsp grated lemon zest

⅓ c all-purpose flour

Confectioners’ sugar

  1. PREHEAT the oven to 375°F. Line baking sheets with parchment paper.
  2. BEAT the egg whites until foamy in a large bowl with an electric mixer on medium speed. Slowly add the baking powder, salt, and sugar and continue beating on medium speed until stiff peaks form.
  3. COMBINE the egg yolks, vanilla, and lemon zest in another bowl, and beat with a fork until thoroughly mixed. Fold into the beaten egg whites just until combined. Sift the flour over the egg mixture and fold in until the batter is smooth and light. Drop 2 teaspoons of batter per cookie about 2″ apart onto the prepared baking sheets.
  4. BAKE for 12 to 15 minutes, or until golden. Cool on the sheets for 5 minutes, then remove to racks to cool completely. The cookies will crisp upon cooling. Dust with confectioners’ sugar before serving. For best results, store covered.

NUTRITION (per serving) 26 cal, .7 g pro, 5 g carb, .1 g fiber, 3.5 g sugars, .4 g fat, .1 g sat fat, 28 mg sodium


Almond Macaroons

November 24, 2015 by  
Filed under Recipes

Almond macaroons on a plate - closeup

No flour, no baking powder, no coconut—these almond macaroons are the real deal. Replacing whole eggs with egg whites knocks the cholesterol down to zero, making these bite-sized goodies perfect for a sweet snack or special occasion.

PREP TIME: 10 min / COOK TIME: 14 min / TOTAL TIME: 27 min


1½ c ground toasted almonds

¼ c flour

¼ tsp salt

3 egg whites

½ tsp almond extract

1 c sugar

36 slices of almonds

  1. PREHEAT oven to 325°F. Line a baking sheet with parchment paper.
  2. COMBINE the almonds, flour, and salt in a small bowl.
  3. BEAT the egg whites in a large bowl with an electric mixer on high speed until soft peaks form. Add the almond extract. Gradually beat in the sugar, ¼ cup at a time, until stiff peaks form.
  4. FOLD the almond mixture into the egg whites. Drop the batter by heaping teaspoons 2″ apart onto the prepared sheet. Place an almond slice on top of the heaps of batter.
  5. BAKE for 14 minutes, or until light brown. Cool on a rack for 3 minutes.
  6. SLIDE the parchment paper off the pan onto the rack to cool completely. Peel off the paper.

NUTRITION (per serving) 49 cal, 1.2 g pro, 7 g carb, .5 g fiber, 6 g sugars, 2 g fat, .2 g sat fat, 20.1 mg sodium


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