Insulin Isn’t Enough

Of course you want to keep track of your blood sugar levels and you need to take your insulin or whatever medication your doctor has prescribed. But that’s not enough. You have to figure out how to lose weight at home. The proper diet can make all the difference in the world. By exercising and eating healthy, many type ll diabetes sufferers no longer need to take medication. They are for all intents and purposes cured.

If Your Home Environment Isn’t Conducive To Losing Weight

Being on a diet and finding time to exercise at home can be hard. The kids don’t want to eat your healthy foods and demand all your attention. Joining a gym with a friend may be the solution to how to build muscle and lose fat, thereby helping to treat not only obesity but your type ll diabetes as well.

Whether it is type l or type ll diabetes, healthy eating habits and regular exercise can only help your situation.

Prep time: 20 minutes

Serves: 6

Ingredients:

-          One pound of fresh green beans, both rinsed and cut into two inch pieces

-          One dry envelope of Golden Onion soup mix

-          One cup of water

-          Three tablespoons of butter or margarine

-          1/3 of a cup of slivered almonds, toasted

-          Three tablespoons of freshly grated Parmesan cheese

-          1/8 of a teaspoon of paprika

Directions:

1. Combine green beans, water and onion soup mix into a medium sauce pan.
2. Bring to a boil and then reduce heat to medium-low, cooking until tender (about 15 minutes).
3. Drain green beans.
4. Stir in butter or margarine, toasted almonds and cheese.
5. Spoon onto serving dish and sprinkle with paprika for garnish.
6. Enjoy!

Prep time: 10 minutes

Serves: 6

Ingredients:

-          Three pounds of spaghetti squash, halved length wise and seeded

-          Two tablespoons of butter, melted

-          ¼ of a cup of chicken broth

-          Two tablespoons of freshly chopped parsley

-          ¼ of a teaspoon of salt

-          1/8 of a teaspoon of coarse black pepper

Directions:

1. Place the squash, cut side down, in a microwavable safe dish.
2. Add in two tablespoons of water.
3. Cover dish tightly with plastic wrap and microwave on 100% power for 25 to 30 minutes, or until squash is tender.
4. Let stand for five minutes.
5. Carefully remove plastic wrap and pull out squash strands with a fork.
6. Place in a large bowl.
7. Mix up butter, broth, salt and pepper and parsley.
8. Add in the squash.
9. Serve.
10. Enjoy!

Prep time: 20-30 minutes or so

Serves: 4

Ingredients:

-          One and ¼ ruby red grapefruit (or about one cup of grapefruit segments)

-          Two medium-sized avocados, ripe

-          One bunch (about six ounces) of watercress, washed and with thick stems removed

-          One tablespoon of almond, olive or walnut oil

-          One and ½ teaspoons of sherry vinegar (or apple cider vinegar if you’d prefer)

-          1/8 of a teaspoon of seasoned salt

-          Two to three drops of hot pepper sauce

Directions:

1. Cut the grapefruit into half and seed them, carefully removing the segments (Save the shells).
2. Cut each avocado in half, peeling and removing the pit.
3. Divide the trimmed watercress amongst four chilled salad plates.
4. Put an avocado half on top of each watercress bunch.
5. Divide the grapefruit segments so they fill the cavities and top the avocado haves.
6. For the dressing, squeeze one tablespoon of juice from the grapefruit shells you saved earlier into a small bowl.
7. Add in the oil, seasoned salt, hot pepper sauce and vinegar.
8. Mix well with a fork or mixing spoon.
9. Drizzle about two teaspoons of dressing over each salad.
10. Serve and enjoy!

Prep time: 2-3 hours

Serves: 6-8

Ingredients:

-          Two cups of broccoli florets, stems chopped off

-          One or two cloves of garlic, chopped finely

-          ½ cup of basil leaves

-          ¼ of a cup of walnuts

-          Freshly ground pepper (black)

-          Three to four tablespoons of extra virgin olive oil

-          ¼ of a cup of grated parmesan cheese

-          Salt to taste (if so desired)

Directions:

1. Place broccoli, basil, nuts and garlic into a food processor or your blender.
2. Add four to five grinds of pepper and puree until the broccoli is finely ground but still a little bit grainy.
3. With the processer or blender still running, drizzle in just enough oil to make the mixture spreadable or soft enough to use as a dip.
4. Scrape down the sides of the bowl and blend another 15 seconds longer.
5. Transfer pesto into a bowl and mix in the cheese.
6. Season to taste (with salt if you so desire).
7. Cover tightly and refrigerate two hours before serving to help allow all of the flavors to meld together. (Pesto will keep up to two days if stored in a tightly covered container)
8. Use with crostini or as a dip with fresh veggies. Enjoy!

Prep time: 30 minutes… just kidding! About 15-20 minutes

Serves: 4

Ingredients:

-          One pound of ground turkey

-          One, 15 ounce can of kidney beans, drained and rinsed (or pinto beans if you’d prefer)

-          One can of low-fat and low-sodium chicken broth

-          One can of diced tomatoes, UNDRAINED

-          One, six ounce can of tomato paste

-          One tablespoon of chili powder

-          1/8 of a teaspoon of cinnamon

-          ¼ of a teaspoon of cumin

-          ½ a teaspoon of fresh black pepper (ground)

Directions:

1. In a large, non-stick pan, brown the ground turkey until it is no longer pink.
2. Drain any excess fat.
3. Add the remaining ingredients and bring to a boil.
4. Lower heat and simmer for 10 minutes.
5. Sit back, relax and enjoy!

Prep time: About a half hour

Serves: 4

Ingredients:

-          Butter-flavored veggie cooking spray

-          1/3 of a cup of finely chopped onions

-          Two cloves of garlic, finely minced

-          1/3 of a cup of fat-free sour cream

-          Two tablespoons of Dijon-style mustard (optional: honey Dijon-style)

-          Salt and WHITE pepper (to taste)

-          One and a half pounds of beets, cooked, peeled and freshly cubed or sliced (serve warm)

-          Freshly minced parsley (optional as a garnish)

Directions:

1. Spray a small saucepan with veggie cooking spray and heat to medium until hot.
2. Saute onions and garlic until tender (usually about three to four minutes).
3. Stir in sour cream, lemon juice and mustard; heat on low until hot.
4. Season to taste with salt and white pepper.
5. Spoon the sour cream/mustard mixture over the beets and stir gently.
6. Sprinkle with parsley, if preferred.
7. Enjoy!

Prep time: About a half hour

Servings: 6

Ingredients:

- One and a half cups of basmati rice

- Three cups of water

- ½ teaspoon of salt

- ¼ teaspoon of ground tumeric

- Two tablespoons of unsalted butter

- One tablespoon of freshly squeeze lemon juice

- ½ teaspoon freshly pressed and/or crushed garlic

- ½ cup of finely diced and fresh red onion

- ½ cup of freshly pitted black olives

- ½ cup of diced and ripe red tomatoes

- Eight ounces of marinated artichoke hearts

- Six cups of freshly washed mixed greens (Chicory and lettuce)

- Two calendula blossoms (petals only) for an optional garnish

Directions:

1. Wash the rice thoroughly in cool water until it becomes clear. Drain and set aside.
2. In a medium saucepan, bring the water to a boil along with the ½ teaspoon of salt and tumeric.
3. Add rice and bring to a boil.
4. Add in butter and reduce the heat to low, covering and cooking until the water is gone and the rice is soft and fluffy.
5. Keep the rice pan covered for at least 15 minutes after taking it off the stove so that the grains can completely absorb the moisture and retain their shape when stirred later on in the recipe.
6. Mix together lemon juice, garlic, parsley, olives and onions, along with one teaspoon of salt, pepper and the red tomatoes.
7. Stir in gently with the cooled rice.
8. Let sit to chill for about 30 minutes to three hours in order to let the flavors mingle.
9. Serve on the bed of greens and arrange the marinated artichoke hearts around the mound of rice.
10. Garnish if desired and enjoy!

TACO-STYLE LASAGNA

1 lb lean ground beef

1/2 cup chopped green bell pepper

1/2 cup chopped onion

2/3 cup water

1 pkg taco seasoning mix

1 can (15-oz) black beans, rinsed and drained

1 can (14 1/2-oz) Mexican-style diced tomatoes, do not drain

6 (8″) flour tortillas

1 can (16-oz) refried beans

3 cups (12-oz pkg) shredded Mexican cheese blend

In a large skillet, cook the beef, pepper, and onion over medium heat until meat is no longer pink; drain well and rinse with hot water.  Return to skillet, add water and taco seasoning mix; bring to a boil.  Reduce heat; simmer uncovered for two minutes.  Stir in the black beans and tomatoes.  Simmer, uncovered, for 10 minutes.

Grease a 13 x 9 x 2-inch baking dish or pan.  Place two tortillas in greased pan and spread half of the refried beans and beef mixture over the tortillas.  Sprinkle 1 cup of cheese over beef mixture.  Repeat layers.  Top with remaining tortillas and cheese.  Cover and bake at 350 degrees for 25 to 30 minutes or until bubbly and cheese is melted.  Before serving, top each serving with some shredded lettuce and diced tomatoes, if desired, to bring some salad into the meal.

9 servings

SOUTHWESTERN SKILLET CORN

1 med red bell pepper, chopped

1 tbsp finely chopped seeded jalapeno pepper

1 tbsp butter

1 1/2 tsp ground cumin

1 (1 lb) pkg frozen corn, thawed

1/3 cup minced fresh cilantro (parsley may be substituted)

In a large nonstick skillet, saute pepper and jalapeno in butter until they are tender.  Add cumin, cook another half a minute.  Add corn and cilantro; saute another 2 to 3 minutes or until heated through.

3/4 cup = 138 calories, 26 g carbs, 6 g protein

Note:  Be careful when handling jalapenos.  Wear gloves and do not touch your eyes or face.

TANGY LEMONADE PIE

1 pkg (.3 oz) sugar-free lemon gelatin

1 pkg (8 oz) reduced-fat cream cheese, cubed

1 3/4 tsp sugar-free lemonade drink mix

1 (8 oz) reduced fat graham cracker crust

6 tbsp sugar-free frozen whipped topping, thawed

Prepare gelatin according to package directions.  Refrigerate until almost set.  Transfer gelatin to a blender or food processor.  Add the cream cheese and lemonade mix; cover and process until smooth.  Pour into the crust.  Refrigerate overnight.  Serve with whipped topping.

CHICKEN ‘N’ BROCCOLI BRAID

2 cups cooked chicken breast, cubed

1 cup chopped fresh broccoli

1 cup shredded reduced-fat cheddar cheese

1/2 cup chopped red bell pepper

2 tsp dill

2 garlic cloves, minced

1/4 tsp salt

1/4 cup reduced-fat mayonnaise

1/4 cup reduced-fat plain yogurt

2 tubes refrigerated reduced-fat crescent rolls

1 egg white, lightly beaten

1 tbsp slivered plain almonds

Preheat oven to 375 degrees.   In a large mixing bowl, combine chicken, broccoli, cheese, red pepper, dill, garlic and salt.  Stir in mayonnaise and yogurt.  Unroll both tubes of crescent roll dough onto an ungreased baking sheet and press together forming a rectangle.  Seal seams and perforations.  Place chicken mixture down the center third of the dough.  On each long side, cut dough 3-inches toward the center and about 1 1/2-inch intervals, forming strips.  Bring one strip from each side of filling and pinch ends together to seal.  Repeat the process until reaching the end.  Pinch ends of loaf on both ends to seal in the mixture.  Brush top with egg white and sprinkle almonds over the top.  Bake for 15-20 minutes until the crust is golden brown and the filling is heated through.

1/8 of this recipe has 28 g carbs and 19 g protein.

Serve with a salad and you have a meal!