Lowering Blood Sugar

Fiber and Blood Sugar

Since fiber passes through the digestive tract without being absorbed, it doesn’t increase blood sugar levels and doesn’t need to be counted by those who control their blood sugar through counting carbohydrates. Soluble fiber, when eaten in large amounts, can actually lower blood glucose. Because it slows down the digestive process, it also slows the absorption of sugar from the diet, helping to keep blood sugar levels more even throughout the day.”  Quoted from: 

http://www.livestrong.com/article/368727-will-increasing-fiber-lower-my-blood-sugar/

I ate Nature Valley Protein bars (Peanut butter and dark chocolate flavor) and it lowered my blood sugar.  Mine had been running about 105 to 120 even in the morning before I ate anything.  But today at 5:30 when I came home from work it was 90.  The last time I ate was about 3:30.  I ate 3 nature valley protein bars throughout the day as snacks.  They contain 5 grams of fiber each.

For anyone who is borderline diabetic or pre-diabetic like me, try this and see if it lowers your blood sugar.  Let me know how it turns out. 

 

Thanks to Ellie at New Creation Ministries for the information about fiberSee her post:  For Heaven’s Sake, What’s So Important About Fiber?! at http://newcreationsministries.wordpress.com/?s=fiber

 

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HEALTHY CHILI CON CARNE

For a high protein meal, try this chili recipe:   

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Healthy Chili Con Carne
By Terri Byars

2 pounds – Extra Lean ground beef (96/4)
2 small onions, finely chopped
2 green bell peppers, finely chopped
2 cans chopped green chile peppers
4 cans – Bush’s mild Chili Beans (For lower sodium, use low sodium kidney beans)  
4 cans – petite diced tomatoes
1 pound frozen corn
Garlic Powder
Chile Powder
Mrs. Dash Southwest Chipotle Seasoning blend
Worcestershire sauce (optional – high in sodium)

Cook ground beef, onions and peppers in a skillet until beef is browned and vegetables are tender.
While beef is browning open canned chiles, beans, and tomatoes and add to a soup pot.
Add cooked beef mixture and spices; bring to a boil and lower heat to simmer for 30 minutes. Sometimes I add corn for color.  If using corn, add during the last 5 minutes of cooking.  
Note:  I don’t measure the spices, I just pour until it looks good. I am pretty generous with the spices since I try to make mine low sodium.  If it still tastes bland, I add some Worcestershire sauce which adds sodium. 

Hearty Vegetable Chicken Soup

Eat well, live wellStart the year healthy with this hearty Vegetable Chicken Soup:

Good for cold days of winter.

 Hearty Vegetable Chicken Soup

Chicken breast, 1½   pounds boiled in just enough water to cover chicken

(This water is kept and used for stock/broth)

Celery – one bunch

Onions – 2

Bell peppers – 5 (various colors)

Carrots – 12 oz. shredded

Mushrooms – 8 ounces sliced or button size

Green Chilies – 7 oz. can

Green beans, one pound frozen

2 cans black beans

2 cans pinto beans

2 cans tomatoes

Corn, one pound frozen

Peas, one pound frozen

Garlic powder

Italian seasoning

Additional herbs and Seasoning as desired

Combine all ingredients except corn and peas in a 6 quart – sized soup pot.

Cook until all vegetables are tender, about 1½ to 2 hours.  (Celery usually takes longest).

There is not very much liquid to start.  Liquid will increase as the soup cooks. 

This is meant to be a thick, hearty soup.

Stir often to keep from burning on the bottom.

Add Corn and Peas the last five minutes.  Peas get mushy if cooked too long.

Spice to taste.

NEW YEAR’S RESOLUTIONS

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Like most other people, I start each year with new year’s resolutions. I usually say I’m gonna lose more weight.  Finally in 2010, I lost 50 pounds.  That was a little short of my goal, but I was still proud of my accomplishment.  But over the years 2010 to 2012, I gained all of that back plus more.  Mostly because of stress.

So this year, I have a new goals:

1.   Live life to the full

(John 10:10 Jesus says, “I have come that you might have life and that you would have it more abundantly.”)   

2.  Soul Prosperity

(3 John 1:2 Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.

According to this verse, my health is directly related to the prosperity of my soul.  Instead of trying to lose weight and not reaching that goal because of the lack of prosperity in my soul, I am going to seek fulfillment in my mind, my will, and my emotions.  Here are the ways to do that:

     1.  Be thankful in all things (1 Thess. 5:18 “give thanks in all circumstances”) 
                 –Notice it does not say “for all things” but “In all things”.
    2.  Memorize scripture  (Ps. 119:50 “Your word has given me life”.)
    3.  Practice the presence of God (Ps. 16:11 “In your presence is fullness of joy” NKJV)
    4. Keep my mind on God (Isa. 26:3 “You will keep him in perfect peace, Whose mind is stayed on You”)

God’s word is life.

In God’s presence is joy.

The mind focused on God will be at peace.

My scripture focus will be: 3 John 1:2  Presentation1

And Phil. 4:8 and 11b                               Presentation1
 
I am determined to think abundant thoughts full of joy, filled with God’s presence and focused on His Word. 
I believe once I accomplish this, the health and well-being of my body will follow.
 
 
 

  

A New Me By 53 – Renewed Determination

Bipolar Eating Disorder

junk-food-junkyFor the past week I’ve been eating holiday foods:  cheesecake, cinnamon rolls, li’l smokies in biscuits, bacon wrapped jalapeno, ham, corn, rice casserole, etc. (notice almost all simple carbs).   Besides all that, I had bought a few bags of candy over the past couple weeks: jelly beans, M & M’s, etc.  Believe it or not, at times, I actually like eating healthy.  It’s almost like I have bipolar eating disorder.  My mind, my intellect, my spirit, or Someone in there tells me to eat healthy.  But my body cries out “CANDY, DONUTS, TWINKIES, ICE CREAM”.  I have read all the different diet books and have all the answers on what is good to eat (which everyone disagrees on by the way:  high carb, low carb, high protein, vegan, eat meat, don’t eat meat, eat potatoes, don’t eat potatoes.)    I have the knowledge, but not the discipline to stick with a good, healthy diet.  Plus emotions always get in the way.

Salad withdrawals

bowl-of-saladToday I finally had a salad.  Part of the reason it had been so long is because of the snow.  I couldn’t get out and travel for a couple of days due to ice on the roads and I ran out of salad.  But when I ate it today it tasted so wonderful that I felt like I had gone through salad withdrawals and I finally gained the vitamins I had been craving for so long.  I also go through soup withdrawals at times.  I make homemade soup a lot with lots of veggies, healthy, low-fat meats and low-salt/no-salt broths.  And when it’s been a while since I have eaten soups, I crave it like an addict, I must have it.

Lessons Learned

This brings an idea to mind which I believe I have heard before.  You crave what you eat.  If I can come to the point where I only eat (as my chiropractor says) “real food” as opposed to processed or junk foods, maybe I will stop craving junk foods.  The problem with that is my mind tells me that when I do something well, I deserve a reward:  food.  When I am stressed, bored, angry, depressed, etc., I need comfort:  food.  In addition to changing the cravings of my body, I need to change the cravings of my soul.  I suppose that would mean the more I read God’s Word, the more I will crave God’s Word.  Hmmm,  what an idea.  I think I will try that for a while — stop watching TV and read the Word of God.  Stop surfing the net and start searching for the face and favor of God.

When You said, “Seek My face,” My heart said to You, “Your face, LORD, I will seek.”  Psalm 27:8

Seek the LORD and His strength; Seek His face evermore!  Psalm 105:4

For am I now  seeking the favor of men, or of God? Or am I striving to please men? If I were still trying to please men, I would not be a  bond-servant of Christ. Galatians 1:20

A new Me by 53?

A NEW ME BY 53

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I am totally having trouble sticking to this goal.  That is why I haven’t posted in this category for a long time.  I’ve gained weight again so the body part is really going down the drain.  The soul part is up and down.

  Emotions, can you trust them? 

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Spiritually, God has never failed me yet.  I am hanging on to Him like glue.  I may not be praising or praying as much as I used to, or as much as I’d like to, but I am still in love with my King and asking for His help constantly.  Life is hard, but God is good, all the time.

There is something magical about the new year as far as resolutions and re-committments, so I think I will re-start this 1-1-13.  There are a few nutritionist on WordPress that I follow.  If any of you have any suggestions on how to beat this stuff, let me know.  I’ve tried almost every diet in existence.

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A new Me By 53 – Week 1

SUGAR ADDICTION:

 I have had no sweets the whole week.  The only thing I remember eating with sugar in it is yogurt and one mini muffin they served at church.

DIET:

I ate low-calorie the first four days of the week (week starts Monday)
Over the weekend I let myself go (except still no sweets, Yay!)
I ate pizza on Saturday and snacked on a lot of crackers and dip both days.

Weight Loss:

I lost 3 pounds when I weight in on Thursday mid-week.
I gained two back over the weekend eating the pizza and snacking on so many crackers and dip.  NET WEIGHT LOSS:  1.2 POUNDS

EXERCISE:

4 DAYS:  I went to the gym Monday, Thursday, Friday and Saturday.
My goal was 5 days, but I forgot to put my gym bag in the car one morning when I went to work and I live a few miles out of town.

EMOTIONS AND CIRCUMSTANCES:

A big victory here.  I am learning to let go of circumstances that I have no control over and accepting them as they come.  They are not mine to control.  They are not my responsibility and I am pleased no matter how they turn out.  Free to be me.   And letting others be free to be themselves.

GOAL FOR WEEK 2:

Drink at least 2 liters of water daily.
No sweets (of course this goal is constant every week)
Exercise 5 days
Lose 2 pounds.