Diabetes
Diabetes is a lifelong condition that causes a person’s blood glucose (sugar) level to become too high.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Regular meals and snacks to avoid fluctuations in blood sugar levels
- A balance of starches, protein and fats at each meal.
- Fruits: apples, avocados, blueberries, grapefruit, lemons, limes, pears
- Vegetables: artichokes, arugula, broccoli, cabbage, collard greens, kale, onions, romaine lettuce, spinach, watercress
- Cinnamon, garlic, turmeric & ginger
- Fish (especially salmon), beans, flax seeds, olive oil, pumpkin seeds, spirulina, tofu and other soy proteins, whole grains, unsweetened yogurt, oats, nuts, maitake mushrooms
- Some studies show coffee (up to 4 cups a day) can help diabetes as well (although some sources recommend avoiding caffeine).
FOODS TO AVOID OR MINIMIZE
- Alcohol and smoking.
- Any abrupt changes in diet and exercise.
- Bran cereals, miller's bran
- Excessive salt & sugar
- Red meat & dairy products (except yogurt)
- Potatoes
- Processed/refined foods
ESSENTIAL OILS
NATURAL/HERBAL
- Aloe Vera juice, astragalus, black cohosh, cinnamon, cloves, coriander, dandelion root and leaf, evening primrose oil, fenugreek seeds, garlic, ginger, ginkgo, ginseng, linden flower, milk thistle, stevia, sumac, stinging nettle, turmeric, yarrow
- Bay leaves can help with blood sugar imbalances (fairly strong, so steeping in soups/sauces for awhile and then discarding the leaf works well).
- Juice Jerusalem artichokes and drink daily
- Maintain a normal weight and exercise daily
- Burdock can be helpful for late-onset diabetes.
- Matcha tea
YOGA / MEDITATION THERAPY
- Yoga For Diabetes (30 minutes - Yoga With Adriene)
- Chair Yoga Sequence For Arthritis, Injuries & Mobility Issues! (24 minutes - Julie Cerrone Croner)
- Chair Yoga: Joint Freeing Sequence: Pain Relief (18 minutes - Laura Goellner)
SUPPLEMENTS & HOMEOPATHIC
- Antioxidants: 1,000 mg Vitamin C, 900 IU Vitamin E, and 150 mg alpha-lipoic acid each morning
- Bilberry: 125-160 mg twice daily (should contain 25% anthocyanosides)
- Brewer's Yeast: 3 Tablespoons daily
- Chromium: 200 mcg 3 times daily with meals (may alter insulin requirements - consult your doctor)
- Coenzyme Q10: 100-200 mg daily
- Essential Fatty Acids: 1,000 mg evening primrose oil 3 times daily, 1,000 mg fish oils twice a day (or use 1,000 mg borage oil once a day for primrose oil)
- Grapeseed extract: 100 mg twice daily
- Gymnema Sylvestre: 200 mg twice daily (may alter insulin requirements - consult your doctor)
- Niacin: 800 mg twice daily
- Psyllium: 7.5 grams of the seeds or 5 grams of the husks 1-2 times daily (with water/juice)
- Taurine: 500 mg L-taurine twice daily on an empty stomach (if using longer than 1 month add mixed amino acids)
- Vitamin B Complex: 1 pill each morning with food (look for B-100 complex with 100 mcg vitamin B12 and biotin, 400 mcg folic acid and 100 mg all other B vitamins)
- Vitamin C: 2,000-3,000 mg daily
- Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month)
MIND-BODY CONNECTION
- Represents issues with personal boundaries (either emotional, psychological or physical). This could be either a violation of your personal boundaries by others; or areas where you violate others' personal boundaries.
- Can also represent a longing for what might have been, a lack of sweetness in your life.
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Banana-Blueberry Smoothie GF VT
- Basic Fruit Smoothie LC GF VG VT
- Blueberry Peach Smoothie LC GF VG VT
- Blueberry Pineapple Smoothie GF VT
- Blueberry Smoothie LC GF VG VT
- Blueberry-Pomegranate Smoothie LC GF VT
- Brain Smoothie GF VG VT
- Cranberry-Blueberry Smoothie GF VT
- Golden Milk LC GF VG VT
- Mango-Blueberry Smoothie GF VT
- Mega-Greens Smoothie GF VT
- Pomegranate Dandelion Tea LC GF VG VT
- Super Skin Smoothie GF VT
- Superfruit Smoothie GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Balsamic-Glazed Chicken LC GF KT
- Bean & Veggie Tacos or Burritos VG VT
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chicken Marsala LC - use Maitake mushrooms
- Chickpea Salad Sandwich GF VG VT
- Chickpea Wraps LC VG VT
- Cornmeal & Pecan Crusted Fish LC
- Edamame Rice Bowl LC GF VG VT
- Japanese Onion Soup LC GF VG VT
- Lemon Chicken LC GF KT
- MahiMahi with Cucumber-Dill Sauce LC GF
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Mushroom Toast LC GF VG VT
- Noodles with Peanut Sauce VG VT
- Pasta Della California LC GF VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Shrimp Power Bowl GF
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- Spinach & Bean Pasta LC VG VT
- Tilapia with Balsamic Brown Butter LC KT
- Turkey BLT with Avocado & Sprouts LC
- Turkey Medallions LC KT - use Maitake mushrooms
- Turkey Mushroom Saute LC GF KT - use Maitake mushrooms
- Vegan Black Bean Bowl LC GF VG VT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- White Bean & Spinach Soup LC GF
- White Chili LC GF VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Bacon Wild Rice LC GF - use Maitake mushrooms
- Beans & Greens Salad LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Cannellini and Tomato Crostini VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Favetta & Pita Triangles GF VG VT
- Fried Cabbage LC GF VG VT KT
- Guacamole GF KT VG VT
- Homemade Salsa LC GF VG VT
- Hummus & Pita Triangles GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mediterranean Orzo LC VG VT
- Miso Slaw LC GF VG VT
- Molasses Beans LC GF
- Mushrooms & Beans LC GF VG VT
- Mushroom Risotto GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Quinoa Salad LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Onions LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Southwest Pasta Salad LC VG VT
- Steamed Edamame LC GF VG VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT