Normal blood glucose levels typically register between 70 and 150 mg. The level in somebody’s body will change during the day and is influenced by many factors including what time of day it is as well as what your most recent meal was ( or was not ). There’s danger related to levels either below or above the range. You can even lose consciousness if your glucose is too low.

If you have got a way of living that includes poor habits – including nutrition and exercise practices and choices that have an inauspicious result on your health, now may be the time to switch your habits and bring your blood sugar in order. There are a selection of tests available to check for glucose levels.

One ) The fasting blood sugar test evaluates glucose levels after a fast – typically eight hours long. This is a test that most pregnant girls take as well as anybody that a doctor considers in jeopardy for diabetes.

Two ) The 2 hour postprandial blood glucose test evaluates sugar levels exactly 2 hours after eating.

3 ) Random blood glucose testing tests sugar levels all thru all day – without regard for food intake, activity, exercise or sleep. For this test, the blood glucose result level should fall between seventy and 135.

The point of the test is to see the blood’s reaction immediately after a high quantity of sugar is consumed and then released into the blood.

Note that each lab performs their blood glucose tests using their own customs and techniques. If you’ve got an issue with erratic blood sugar levels, you may want to consider changing the laboratory that performs the testing to work out if your glucose levels differ at all .

TWO-BEAN CHICKEN AND RICE

1 chicken, cut-up

2 tbsps olive oil

2 med onions, sliced

1 clove garlic, minced

2 cans (16 oz each) stewed tomatoes

1 tsp dried basil

1/2 tsp ground allspice

2 bay leaves

1 (10 oz) pkg frozen green beans

2 (16 oz cans) chick-peas (Garbanzo beans), drained

1 1/2 cups hot cooked rice

Remove skin from chicken. Heat oil in a large skillet over medium-high heat; add chicken and brown on all sides. Add onions and garlic. Saute for 5 minutes or until onions are brown. Add undrained tomatoes, basil, allspice and bay leaves to skillet. Bring to a simmer and reduce heat. Cook, covered, for 20 minutes. Remove and discard bay leaves. Add green beans and chick peas to skillet. Simmer, covered, for 10 minutes or until beans and chicken are tender. Spoon rice onto a serving platter. Arrange chicken and vegetables over rice.

Yield: 4 servings

WARM CHICKEN SPINACH SALAD

1/2 lb boneless, skinless chicken breasts, cut into thin strips

3 tsp olive oil, divided

1/4 tsp cornstarch

1/4 tsp salt

1/8 tsp pepper

2 tbsp fresh-squeezed orange juice

2 tbsp cider vinegar

3 cups torn spinach leaves

1 medium navel orange, peeled and sectioned

2 thin slices red onion, quarted

2 tbsp chopped toasted walnuts

In a skillet, saute chicken in 1 teaspoon of the oil for 5 minutes or until no longer pink.  Be sure it is cooked thoroughly.  In a small mixing bowl, combine the cornstarch, salt, pepper, orange juice, vinegar and remaining oil until smooth.  Stir mixture into skillet.  Bring to a boil; cook and stir for 1 minute or until thickened.  In a large salad bowl, combine the spinach, orange, onion, and walnuts.  Add chicken mixture to spinach mixture.  Toss and serve.

Yield: 2 servings at 298 calories, 16 g carbs and 30 g protein each

Note:  This recipe is adapted from one I got in an old Taste of Home’s Light and Tasty magazine.

CRUNCHY APPLE SALAD

1 cup unpeeled, diced Granny Smith apples

1 cup unpeeled, diced Golden Delicious apples

1/2 cup unpeeled, diced Red Delicious apples

1 cup drained Mandarin Orange sections

1 medium banana, sliced

Toss apples and banana with a little lemon juice to prevent discoloration.

DRESSING

3/4 cup nonfat sour cream

2 tbsp fresh orange juice

2 1/2 tsp Splenda

2 tsp unsweetened coconut, toasted

Combine the fruits in a pretty serving bowl–This looks pretty in a nice clear bowl.  In a small mixing bowl, mix together all of the dressing ingredients.  Toss with the fruit mixture and serve.

Six servings of 3/4 cup each.

Note:  Diabetics should eat this salad with some protein.  Low-fat cheese chunks or boneless, skinless chicken breasts are a couple of good protein opti

SALMON HASH

1 can (15 1/2-oz) can red salmon, drained

2 cups finely chopped, peeled potatoes

2 tbsp butter

3 green onions, finely chopped

1/8 tsp pepper

Remove and discard skin and bones from salmon; flake salmon with a fork and set aside.  Saute potatoes in margarine in a large skillet 15 minutes or until tender.  Remove from skillet and set aside.  Add green onions to skillet and saute 2 to 3 minutes.  Stir in pepper.  Add the potatoes and salmon.  Cook over medium heat, without stirring, until thoroughly heated.

TOMATO CUCUMBER SALAD

3 medium tomatoes, sliced

1 small cucumber, thinly sliced

1 green onion, chopped

3 tbsp Italian salad dressing

1 tbsp vinegar

1 tsp chopped fresh basil OR 1/4 tsp dried basil

1/4 tsp salt, optional

dash of freshly ground black pepper

dash of garlic salt

In a serving dish, layer half the tomatoes, all the cucumber, and remaining tomatoes.  Sprinkle with onion.  Combine the remaining ingredients in a jar with a tight-fitting lid; shake well.  Pour over salad.  Cover and chill for at least a half hour or until serving time.

Yield 4 servings.

EASY CHOCOLATE CHERRY DESSERT

1 can no-sugar-added cherry pie filling

1/2 box 1/2 the sugar chocolate cake mix

1 stick butter

1/4 cup slivered almonds

Spray an 8-inch square baking pan with nonstick cooking spray.  Pour the pie filling into the sprayed pan.  Sprinkle the cake mix over the pie filling.  (Seal remaining half of mix in a ziptop bag and save for another use or to make this recipe again later.)  Dot cake mix with the butter and sprinkle the slivered almonds over the top.  Bake at 375 degrees for about 40 minutes or until cake is done.

Yield: 9 pieces

WISCONSIN OVEN-BAKED BEANS

1 can (15-oz) butter beans with liquid
1 can (15-oz) great northern beans with liquid
1 can (15 1/4-oz) kidney beans, drained
3/4 lb thick-cut bacon, cut crosswise into 1/2-inch pieces
1 cup diced onions
3/4 cup brown sugar, packed
1 tbsp prepared mustard
1 tbsp prepared horseradish

In a 3-quart baking dish combine the butter beans, great northern beans and kidney beans. Stir in the bacon pieces, onion, brown sugar, mustard and horseradish. Cover and bake at 325 degrees for 2 1/2 to 3 hours. Uncover during the last hour of baking to brown the top. Add water during baking if needed.

Note: This is a good dish for diabetics if they substitute 1/4 cup + 2 tablespoons Splenda Brown Sugar Blend for the brown sugar listed above. You won’t even notice the difference in the taste.

PINEAPPLE NUT BREAD

1 cup pecans, chopped fine
1/2 cup butter, softened
1/4 tsp lemon peel
3/4 cup sugar
1 egg, beaten
2 1/2 cups all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
8.5-oz can crushed pineapple, undrained
1/4 cup milk

Preheat oven to 350 degrees.

Butter a 9-inch loaf pan; add 1/4 cup of the pecans and shake around in pan to coat. Lightly sprinkle these nuts with a pinch of sugar. Set pan aside.

In a medium bowl,blend together the butter and lemon peel; beat in sugar and add egg. Sift the flour, baking powder and baking soda into the sugar mixture alternately with the pineapple. Add the milk and mix well. Stir in the remaining nuts and pour batter into the prepared pan. Bake at 350 degrees for 50 minutes.

CRISPY ITALIAN CHICKEN

2 cups Corn Chex cereal
2 cups Rice Chex cereal
2 tsp Italian seasoning blend
1 tsp parsley
1 tsp garlic salt
1/4 cup margarine, melted
3 lb skinless chicken pieces
Paprika

Preheat oven to 375 degrees.

In a plastic bag, crush cereals together until the 4 cups are only 1 1/2 cups of crumbs. In a large shallow dish, combine the crushed cereal, Italian seasoning, parsley, and garlic salt. Place the margarine in a 13 x 9 x 2-inch baking pan; roll the chicken in the margarine. Remove chicken and dredge in the cereal crumb mixture. Return the coated chicken to the baking pan. Sprinkle paprika over the chicken. Bake 50 to 55 minutes or until lightly browned.

6 servings: Approximate per serving = 316 calories, 17 g carbs, 28 g protein

Note: This is a good recipe for diabetics.

BLACK BEAN BURGERS

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

1/2 cup dry whole-wheat breadcrumbs

1/4 cup minced red onion

1/2 tsp dried oregano

1/4 tsp dried cumin

1/8 tsp fresh ground black pepper

1 egg

Place beans in a large mixing bowl and partially mash using a fork.  Add remaining ingredients and mix well.  Divide mixture into four equal parts and shape into patties.

If grilling, spray grill with non-stick cooking spray.  Grill about five minutes on each side.

If cooking in skillet or on griddle, spray surface before cooking and again when you turn burgers.

ASIAN-STYLE TURKEY BURGERS

1 egg white

1 tbsp soy sauce

1/2 cup dry bread crumbs

1 tbsp finely chopped onion

1 garlic clove, minced

1/4 tsp ground ginger

1/8 tsp pepper

12 oz lean ground turkey

In a mixing bowl, combine the first seven ingredients.  Crumble turkey over mixture and mix just until combined.  Shape into four patties.  Spray a skillet with nonstick cooking spray, add burgers and cook over medium heat until meat is no longer pink.  Serve on whole-wheat buns with your favorite condiments.

Enjoy!

QUICK AND EASY CHEDDAR BROCCOLI QUICHE

1 9-inch prepared pastry crust

1 cup reduced-fat shredded cheddar cheese, divided

6 large eggs

1 can (10 3/4 oz) condensed cream of broccoli and cheese soup, undiluted

2/3 cup milk

Preheat oven to 350 degrees.  Sprinkle pastry shell with 1/2 cup of the cheese.  In a medium mixing bowl, combine the eggs, soup, and milk.  Pour mixture into crust, over the cheese.  Cover edges of pie loosely with foil to prevent over browning.  Bake at 350 degrees for 30 minutes.  Sprinkle with the remaining cheese; bake 5 to 10 minutes longer or until a knife inserted neare the center comes out clean.  Let stand for 5 minutes before cutting.

Note:  Good served with fresh fruit.

BROCCOLI, POTATO AND BACON QUICHE

1 bag (19 oz) frozen roasted potatoes with broccoli and cheese sauce

1 deep-dish pastry shell

4 eggs OR 1 cup egg substitute

2/3 cup lite whipping cream

7 slices bacon, cooked, drained, crumbled

1 cup finely shredded Parmesan cheese

1 cup finely shredded low-fat cheddar cheese

1/2 tsp dried basil

1/4 tsp garlic powder

1/2 tsp freshly ground black pepper

1/4 tsp parsley flakes

1 tsp finely chopped fresh chives

Preheat oven to 350 degrees.  Microwave vegetables as directed on package. In a large mixing bowl, beat eggs and whipping cream together with a wire whisk until well blended.  Stir in cooked vegetables along with the other ingredients except chives.  Pour into pastry shell and spread evenly.  Sprinkle chives over top.  Bake 30-40 minutes or until edge of filling is light golden brown and knife inserted in center comes out clean.  Let stand 5 minutes before cutting.

Note:  This recipe is adapted from a Pillsbury Bake-Off winning recipe.

BREAKFAST OR BRUNCH QUICHE

1 pastry crust for a 9-inch quiche pan
1 1/2 cups Half & Half cream
4 eggs
1 cup shredded Swiss cheese
1 tbsp flour
1/4 cup sliced green onion
1 tsp dried parsley flakes
pinch of nutmeg
salt and pepper to suit your taste
5 slices bacon, cooked (just until done)and drained
5 links breakfast sausages, (cooked just until done) and drained

Line the quiche pan with the pastry crust. Toss Swiss cheese with the flour. Add the onion, parsley flakes, nutmeg, salt, and pepper. Sprinkle the mixture on the bottom of the pastry shell in the pan. Using a whisk, mix eggs with half and half until well whisked. Pour into the pastry shell. Bake 35 minutes at 375 degrees. Place bacon and sausage on top of the quiche in a pinwheel fashion rotating the bacon then a sausage. Return to oven and bake another 10 minutes

Enjoy!

GARBANZO BEAN SALAD

2 cups finely shredded carrot

1 1/2 cups thinly sliced bell pepper

1 1/2 cups chopped plum tomatoes

1/4 cup finely chopped red onion

2 cans (15 1/2-oz each) cans garbanzo beans, drained

12 cups salad greens

In a large bowl, combine carrots, bell pepper, tomatoes, onion, and beans.  Pour 1/2 cup of  Yogurt Dressing (recipe follows) over carrot mixture and toss gently to coat.  To serve place 2 cups of salad greens on a plate.  Drizzle greens with 1 tbsp of the yogurt dressing.  Top with 1 1/3 cups of the vegetable mixture.

Makes 6 servings

YOGURT DRESSING:

1/3 cup chopped fresh cilantro

2 tbsp olive oil

1 tbsp lemon juice

1 1/2 tsp curry powder

1/4 tsp salt, optional

1/2 tsp bottled minced garlic

1/4 tsp freshly ground black pepper

8-oz plain fat-free yogurt

In a small bowl, combine all ingredients using a whisk.

BEAN AND BACON SALAD

2 cans (16 oz each) whole green beans, drained

1/2 cup chopped onion

1/3 cup extra-virgin olive oil

1/4 cup vinegar

1/4 tsp salt, optional

1/4 tsp black pepper

4 hard-boiled eggs, chopped

1/4 cup light mayonnaise

1 tsp prepared mustard

2 tsp vinegar

dash of salt, optional

4 slices bacon, fried crisp and crumbled

paprika for garnish

Combine beans, onions, olive oil, 1/4 cup vinegar, 1/4 tsp salt, and pepper.  Toss mixture lightly; cover and refrigerate.

Mix eggs, mayonnaise, mustard, 2 tsp vinegar, and dash of salt.  Just before serving, drain chilled bean mixture, add the bacon and toss well.  Place each serving on a lettuce leaf. top with a spoonful of the egg mixture and sprinkle with paprika for garnish.

Yield:  6 servings

APPLE-ALLSPICE MUFFINS

1/4 cup + 2 tbsp unsalted butter, divided

1/4 cup + 2 tbsp Splenda brown sugar blend, divided

1 egg

1 3/4 cups all-purpose flour, divided

2 tsp baking powder

1/2 tsp ground allspice

1/4 tsp salt

3/4 cup fat-free milk

1 cup peeled, finely chopped apple

Non-stick vegetable oil spray

1/2 tsp ground allspice

In a medium mixing bowl, cream 1/4 cup butter; gradually add 1/4 cup + 1 tsp of the Splenda brown sugar blend, beating at medium speed of electric mixer until mixture is light and fluffy.  Add egg and mix well.

Combine 1 1/2 cups flour, baking powder, 1/2 tsp ground allspice, and salt.  Add to the creamed mixture alternating with milk.  Stir just until moistened.  Gently stir in chopped apple.  Spray 12 muffin cups with vegetable oil spray.  Spoon batter into prepared muffin cups, filling each about two-thirds fulls.

Combine remaining Splenda blend, flour, and allspice in a small mixing bowl.  Cut in the remaining two tablespoons of butter, using a pastry blender or two knives, until mixture resembles coarse meal.  Sprinkle mixture evenly over the tops of the muffin batter.  Bake at 400 degrees for 20 minutes or until lightly browned.

OATMEAL & PUMPKIN MUFFINS

Note:  Eating 1 of these nutritional muffins will provide 1 of your 3 recommended daily servings of whole grains.  Whole grains and fiber are important to the diabetics diet.

2 cups + 2 tbsp old-fashioned oats

3/4 cup whole-wheat flour

1/2 cup Equal Sugar-Lite

2 tsp pumpkin pie spice

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1/4 tsp ground cloves

1 cup canned pumpkin

3/4 cup low-fat buttermilk

1/2 cup egg substitute

2 tbsp canola oil

Preheat oven to 375 degrees & lightly coat 12 muffin cups with non-stick cooking spray or paper muffin cups and set aside.

Place 2 cups of the oats in a food processor; cover and process until fine.  Transfer to a large mixing bowl and stir in flour, Equal, pie spice, baking powder, baking soda, salt and cloves.  Make a well in the center of the mixture and set aside.

Using a wire whisk, whisk together pumpkin, buttermilk, egg substitute and oil in a medium mixing bowl.  Add mixture all at once into the well of the flour mixture.  Stir just until moistened as you want the batter to be thick and lumpy.  Spoon into the prepared muffin cups, filling each about 2/3s full.  Sprinkle the remaining oats on the tops of muffin batter.  Bake for 20 minutes or until a wooden pick inserted in the center comes out clean.  Cool in muffin cups on a wire rack for 5 minutes before removing from cups.

Note:  I adapted this recipe from a recipe in the Smart Spot magazine.

SPICED -UP OVEN FRIED CHICKEN FOR A CROWD

8 cups plain cornflakes cereal, crushed

1 to 1 1/2 tbsps smoked paprika, to taste

2 1/2 tsp salt

1 1/2 tsp freshly ground black pepper

3 eggs

1/2 cup milk

3 chickens, cut-up into 8 pieces each

2 tbsps chopped fresh parsley for garnish

Preheat oven to 350 degrees.  Line two baking sheets with sides with aluminum foil. Spray foil with nonstick cooking spray.

In a large bowl, combine the crushed cornflakes, smoked paprika, salt and pepper.  Set aside.

In a smaller bowl, lightly beat the eggs with the milk.  Dip the chicken pieces into the egg mixture, one at a time.  Shake off excess mixture then dip into the crumb mixture coating well.  Place on the prepared baking sheets.  Do not crowd the pieces together.  Bake for 1 hour or until golden brown and juices run clear.  To serve, arrange on a serving platter and sprinkle with the parsley.

Note:  This is a great make ahead entree as it is good served hot, cold, or at room temperature.

WHIPPED SWEET POTATOES

1 1/2 lbs sweet potatoes, peeled and cut into 1-inch pieces

2 medium carrots, peeled and cut into 1-inch pieces

1/4 cup evaporated skim milk

1 1/2 tbsp reduced-fat margarine

1/2 tsp salt, optional

1/2 tbsp Splenda brown sugar blend

2 tbsp orange juice

1/8 tsp nutmeg

Place the sweet potatoes and carrots in a large saucepan.  Cover with cold water.  Bring to a boil, lower the heat, and simmer until vegetables are very tender, about 15 to 20 minutes; drain.  Return vegetables to the pan.  Add milk, margarine, salt, Splenda, orange juice, and nutmeg.  Mash the potato mixture over low heat, then whip to desired consistency.  Serve immediately while hot.

Yield:  6 servings  but this is an easy recipe to double or triple for a crowd.

BOSTON CREAM CUPCAKES

1 pkg 1/2 the sugar yellow cake mix

3 cups low-fat milk

3 egg whites

1 egg

1/3 cup low-fat plain yogurt

1 pkg (1 oz) sugar-free, fat-free instant vanilla pudding mix

2 containers (4 oz each) sugar-free chocolate pudding snacks

1/4 cup sugar-free chocolate syrup

Chocolate Decorating Sprinkles

Preheat oven to 350 degrees.  Line 24 muffin cups with paper liners.  Prepare cake mix according to the package directions, using 1 1/2 cups milk, egg whites, egg, and yogurt.  Divide batter among liners.  Bake 18 to 20 minutes or until wooden pick inserted in center comes out clean.  Cool 10 minutes.  Remove from pans; cool on a wire rack.  Prepare pudding mix according to package directions using remaining milk.  Refrigerate until firm; about 1 hour.  Transfer vanilla pudding to pastry bag with star tip.  Press tip into top of each cupcake and pipe in about 2 teaspoons of pudding.  Combine chocolate pudding and syrup.  Spread on cupcakes; top with sprinkles.

NOTE:  For a fancy presentation, tie small colorful ribbon around the center of the paper cup.  Display on a footed or fancy cake plate.