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Diabetes
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 & 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.
  • Essential oils of cypress and/or cinnamon (on feet and pancreas area).

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)

Meals:
  • 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)
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