Diabetes
Foods to Eat More Of:
Foods to Avoid or Minimize:
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Yoga Therapy:
Supplements & Homeopathic:
Mind-Body Connection:
Recipes - Food Medicine:
*Note: 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. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
Sides & Salads:
- 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 & ginger
- Fish, beans, flax seeds, olive oil, pumpkin seeds, spirulina, tofu, whole grains, unsweetened yogurt, oats, 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:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Aloe Vera juice, astragalus, black cohosh, cinnamon, cloves, coriander, dandelion root and leaf, evening primrose oil, fenugreek seeds, garlic, ginger, ginkgo, ginseng, linden flower, 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).
- Maintain a normal weight and exercise daily
- Burdock can be helpful for late-onset diabetes.
Yoga 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:
- 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).
- Chromium: 200 mcg 3 times daily with meals (may alter insulin requirements - consult your doctor).
- Gymnema Sylvestre: 200 mg twice daily (may alter insulin requirements - consult your doctor).
- 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).
- Antioxidants: 1,000 mg Vitamin C, 900 IU Vitamin E, and 150 mg alpha-lipoic acid each morning.
- Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month).
- Bilberry: 160 mg twice daily (should contain 25% anthocyanosides).
- Taurine: 500 mg L-taurine twice daily on an empty stomach (if using longer than 1 month add mixed amino acids).
- Psyllium: 7.5 grams of the seeds or 5 grams of the husks 1-2 times daily (with water/juice)
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:
*Note: 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. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
- Apple-Orange Smoothie (GF)
- Banana-Blueberry Smoothie (GF)
- Basic Fruit Smoothie (V, GF)
- Blueberry-Pomegranate Smoothie (GF)
- Blueberry Peach Smoothie (V, GF)
- Blueberry Pineapple Smoothie (V, GF)
- Blueberry Smoothie (V, GF)
- Brain Smoothie (V, GF)
- Cranberry-Blueberry Smoothie (GF)
- Golden Milk (V, GF)
- Mango-Blueberry Smoothie (GF)
- Mega-Greens Smoothie (GF)
- Pomegranate Dandelion Tea (V, GF)
- Super Skin Smoothie (GF)
- Superfruit Smoothie (V, GF)
- Adult Ramen (V, GF)
- Asian Broccoli & Rice Bowl (V, GF)
- Balsamic Glazed Chicken
- Black Bean Bowl (GF)
- Black Bean Soup (V, GF)
- Broth (Veggie/Chicken/Beef) - (V, GF)
- Buddha Bowl (V, GF)
- Chicken Marsala - use Maitake mushrooms
- Chickpea Salad Sandwich (V, GF)
- Cornmeal & Pecan Crusted Fish
- Edamame Rice Bowl (V)
- Japanese Onion Soup (V, GF)
- Lemon Chicken (GF)
- MahiMahi with Cucumber-Dill Sauce (GF)
- Miso Soup (V, GF)
- Mujaddara (V, GF)
- Pasta Della California (V)
- Quinoa Oatmeal (V)
- Red Beans & Rice (V, GF)
- Salmon with Avocado Salsa (GF)
- Salmon with Red Pepper Sauce (GF)
- Sesame Salmon (GF)
- Shrimp Power Bowl (GF)
- Slow Cooked White Chili (V, GF)
- Spiced Lentil Soup (V, GF)
- Spicy Black Bean Soup (V, GF)
- Spinach Pasta (V)
- Tilapia with Balsamic Brown Butter
- Turkey BLT with Avocado & Sprouts
- Turkey Medallions
- Turkey Mushroom Saute (GF) - use Maitake mushrooms
- Vegetarian Chili (V, GF)
- White Bean & Spinach Soup (GF)
Sides & Salads:
- Asian Cabbage Salad (V, GF)
- Avocado Cilantro Lime Rice (V, GF)
- Bacon Wild Rice (GF) - use Maitake mushrooms
- Brown Rice Pilaf with Saffron and Ginger (V, GF)
- Cannellini and Tomato Crostini (V)
- Caraway Brussels Sprouts (V, GF)
- Favetta & Pita Triangles (V)
- Guacamole (V, GF)
- Homemade Salsa (V, GF)
- Hummus & Pita Triangles (V)
- Kale Salad with Sesame Dressing (V, GF)
- Mediterranean Orzo (V)
- Molasses Beans (GF)
- Pesto Vegetables (V, GF)
- Quinoa Salad (V, GF)
- Red Beans & Rice (V, GF)
- Southwest Pasta Salad (V)
- Steamed Edamame (V, GF)
- Three Bean Salad (V, GF)