Diabetes-One Week Diabetes Meal Plan To Help You Improve Your Blood Glucose, Blood Pressure, And Cholesterol Numbers And

1. D One Week Diabetes Meal Plan To Help You Improve Your Blood Glusoce, Blood Pressure, And Cholesterol Numbers And Help Keep Your Weight On Track-Ultimate Diabetes Meal Plan

2. Diabetes One Week Diabetes Meal Plan to Help You Improve Your Blood Glucose, Blood Pressure, and Choles- terol Numbers and Help Keep Your Weight on Track

3. 3/139 Ultimate Diabetes Meal Plan

4. © Copyright 2014 by Amelia Sanders - All rights reserved.

6. Table Of Contents Introduction Chapter 1 - Diabetes: A General Overview Chapter 2 - The One Week Diabetes Meal Plan Chapter 3 - 7 Breakfast Recipes

7. Whole Wheat Waffles Warm Blueberry Oats Granola Toast Almond Blueberry Pancakes Greek Omelet Artichoke Frittata Cheese Broccoli Pie Chapter 4 - 7 Salad Recipes Fresh Mushroom Salad Tahini Tomato and Cucumber Salad with Toasted Pine Nuts Teriyaki Salmon Salad

8. 6/139 Summer Tomato Salad Chickpea Salad Shrimp Salad Panzanella Chapter 5 - 7 Soup Recipes Hearty Vegetable Soup Cauliflower and Parmesan Soup Watermelon Gazpacho Lamb and Legume Chili Corn and Sweet Potato Chowder Pea Soup with Crab meat Rhubarb and Strawberry Soup Chapter 6 - 7 Vegetable Dish Recipes Zucchini and Tomato Curry Zucchini Stuffed with Goat Cheese and Yel- low Tomato Sauce Zucchini and Cucumber Linguine with Clams

9. 7/139 Oriental Vegetable Stir Fry Broccoli with Creamy Lemon Sauce Eggplant Lasagna Roasted Brussels Sprouts with Lemon and Capers Chapter 7 - 7 Meat Dish Recipes Pork Loin Glazed with Roasted Vegetable Salsa Roasted Leg of Lamb with Coriander Beer Braised Pork and Crisp Herb Cabbage with Apple and Tarragon Dipping Sauce Pan Roasted Veal Chops with Corn and Gouda Ragout Thai Rare Beef with Red Onion and Kefir Lime Low Carb Swiss Loaf Zucchini Meat Loaf Italiano Chapter 8 - 7 Seafood Recipes Orange Roughy Bonne Femme

10. 8/139 Broiled Salmon with Herb Sauce and Cucumbers Rock Shrimp Creviche Mussels with Pastis Tilapia Franchaise Poached King Salmon with Steamed As- paragus and Tapenade Salsa Horseradish crusted Cod with Lentils Conclusion

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12. Introduction Want to Cure Diabetes? Click Here Do you think that having diabetes means liv- ing a life of eating bland food? Well, let this book prove you wrong! Change your lifestyle for the better and learn how to treat your diabetes with the help of this book. Always keep in mind that you can live a healthier and happier life with diabetes. Des- pite it being a disease, let it be your guide to taking better care of yourself. Respect your body by nourishing it with healthy and deli- cious meals, doing regular exercise, and get-

13. ting regular check-ups. It all starts with proper planning. This book contains a one week meal plan with over 40 delicious recipes to choose from, specially created to help diabetics im- prove blood glucose, blood pressure, and cholesterol numbers.

14. 11/139 Learn to love your kitchen and prepare healthy breakfast meals, salads, and soups, as well as meat, vegetable, and seafood dishes. With this handy diabetic meal plan- ner, you will never run out of ideas. Thanks again for downloading this book, I hope you enjoy it!

15. To Cure Diabetes Click Here Chapter 1 - Diabetes: A General Overview Nowadays, diabetes has become so common that a lot of people with it have learned how to adapt a healthier lifestyle. In fact, many of those who have been diagnosed with dia- betes follow a healthier diet and daily regi- men compared to those who do not have diabetes. What is Diabetes? Diabetes has something to do with the level of glucose in your blood. Glucose is a kind of

16. sugar that is present in the body and is the source of energy for the organs and cells to continue functioning. If you have diabetes, it means you exhibit any one of the following three diagnoses:

17. 13/139 ● Casual blood glucose: at least 200 mg/dl any time during the day; experien- cing frequent thirst and urination, fatigue, urinary tract infections, and fatigue. Normal casual blood glucose is between 70 to 138 mg/dl. ● Fasting blood glucose: at least 126 mg/dl after not eating food for a minimum of 8 hours. The normal fasting glucose is less than 100 mg/dl. ● Blood glucose of at least 200 mg/dl 120 minutes after ingesting 75 grams of glucose. There are also three main types of diabetes: Type 1, Type 2, and Gestational. Type 1 diabetes is also referred to as “juven- ile diabetes” or “insulin-dependent diabetes” and it is usually caused by the body attacking its own pancreas. Children diagnosed as hav- ing Type 1 diabetes should take regular in- sulin shots.

18. 14/139 Type 2 diabetes is also referred to as “adult- onset diabetes” and it starts when a person is around 40 years old. However, it has now become present among younger people be- cause of the sedentary lifestyle led by many. This type of diabetes is caused by a resist- ance to insulin, therefore glucose stays in the blood instead of being distributed to the cells. Gestational diabetes is similar to Type 2 but it is unique in women who are pregnant. This is caused by certain chemical changes in a pregnant woman’s blood which impedes the function of insulin.

19. How to Treat Diabetes There are three important aspects in your lifestyle that you can change right now in or- der to treat your diabetes: Medication: consult a reputable medical pro- fessional on diabetes to get prescription maintenance medication for your diabetes. However, it is imperative that you should not depend solely on medication alone. Medica- tion can have an immensely negative effect on your kidneys and liver, especially if you continue to live a sedentary lifestyle and eat unhealthy food. Exercise. There are plenty of exercises that you can engage in. Make sure to consult your doctor first though, for too strenuous exer- cises might trigger certain debilitating symp- toms for diabetics. Diet: avoid certain foods at all costs and stick to the ones recommended in this book. If you follow the meal plan given, you will be able

20. 16/139 to lower your average blood glucose by ap- proximately 30 to 50 mg/dl. Pair this meal plan with exercise and proper medication and you will experience improvement in your health.

21. To Cure Diabetes Naturally Click Here Chapter 2 - The One Week Diabetes Meal Plan Controlling your caloric intake is very im- portant, especially if you are diabetic. Everything should be in moderation, and whenever possible, eat your meals in small but frequent portions. To help you get started on a healthier life- style, follow this 7 day diabetes meal plan. The recipes for the meals can be found in the next 6 chapters, along with additional re- cipes for meal plans that you might like to make on your own.

22. The great thing about these recipes is that you can whip them up for the entire family because they are really tasty. Always make sure to have no more than 1 serving and to store the rest in a tightly

23. 18/139 lidded container in the refrigerator for future mealtimes. Day 1: Breakfast: Whole wheat waffles Lunch: Fresh mushroom salad, Orange Roughy Bonne Femme Dinner: Hearty Vegetable Soup, Zucchini Stuffed with Goat Cheese and Yellow Tomato Sauce Day 2: Breakfast: Warm blueberry oats Lunch: Tahini Tomato and Cucumber Salad with Toasted Pine Nuts, Tilapia Franchaise Dinner: Watermelon Gazpacho, Oriental Ve- getable Stir Fry Day 3:

24. 19/139 Breakfast: Granola toast Lunch: Teriyaki Salmon Salad, Broccoli with Creamy Lemon Sauce Dinner: Corn and Sweet Potato Chowder, Roasted Leg of Lamb with Coriander Day 4: Breakfast: Almond blueberry pancakes Lunch: Summer Tomato Salad, Pan Roasted Veal Chops with Corn and Gouda Ragout Dinner: Pea Soup with Crab meat, Broiled Salmon with Herb Sauce and Cucumbers Day 5: Breakfast: Greek omelet Lunch: Chickpea Salad, Low Carb Swiss Loaf Dinner: Eggplant Lasagna, Zucchini Meat Loaf Italiano

25. 20/139 Day 6: Breakfast: Artichoke frittata Lunch: Shrimp Salad Dinner: Roasted Brussels Sprouts with Le- mon and Capers, Pork Loin Glazed with Roasted Vegetable Salsa Day 7: Breakfast: Cheese broccoli pie Lunch: Panzanella, Poached King Salmon with Steamed Asparagus and Tapenade Salsa Dinner: Beer Braised Pork and Crisp Herb Cabbage with Apple and Tarragon Dipping Sauce Important Guidelines Before jumpstarting your diabetic meal plan, keep the following guidelines in mind:

26. 21/139 ● Try not to use salt; use black pepper, herbs, and spices if you want more flavor instead. ● Choose unsalted butter if the recipe requires butter. Never choose margarine because it contains trans fatty acids. ● Choose yellow onions unless the re- cipe calls for another kind. ● If you are still hungry even after a certain meal, load up on more leafy greens. ● It is better to choose in-season and locally grown ingredients as substitutes than really sticking to the recipe. ● Keep a food diary throughout the week to monitor the effects of your meals on your numbers. ● Never eat outside of your scheduled meal plans. If you feel hungry in between meals, divide the serving in half and store the second half for you to eat two hours

27. 22/139 later. This will spread out your caloric in- take throughout the day. ● Use a smaller plate as you eat. This will keep you from heaping up far too many calories and help you feel full faster. ● Practice chewing your food slowly and not picking up another spoonful of food until you have swallowed the previous bite. ● Remove all unhealthy foods from your kitchen and replace them with healthy whole foods such as fresh fruit and vegetables. That way, you can snack on something healthy and filling instead of on empty calories. ● When in doubt as to how to prepare a certain dish, always choose any of the fol- lowing methods: broiling, boiling, brais- ing, and barbecuing. ● If you have to eat out during certain mealtimes, choose the healthiest options

28. 23/139 on their menu, such as their salads and grilled meats. Stay away from sugary beverages, and overly processed meats and grains. ● If you have to have dessert, choose a small serving of fresh fruit. Keep in mind that a single slice of pie requires you to do at least 35 minutes of high intensity aer- obics exercise to get it out of your system afterwards. ● If you want to drink alcohol, choose a glass of red wine. However, always be re- minded that you should accompany wine with food because alcohol will lower the blood glucose and trigger hypoglycemia. As much as possible, avoid drinking alco- hol when you are taking medication that lowers your glucose level. Empower yourself by taking charge of your lifestyle. Your food cravings and impulses

29. 24/139 are all caused by your mind. The sooner you are able to control your mind, the sooner you can treat diabetes.

30. To Cure Diabetes in 21 Days Click Here Chapter 3 - 7 Breakfast Recipes

31. Whole Wheat Waffles Makes: 2 servings Ingredients: ● 1/2 cup evaporated skim milk ● 1/2 tsp active dry yeast ● 1/2 cup whole wheat flour ● 1/4 tsp orange zest ● 1/16 tsp alcohol-free vanilla extract ● 1 packet Splenda ● Nonstick cooking spray For the Warm Pineapple Sauce: ● 1/2 Tbsp olive oil ● 1/2 Tbsp slivered almonds ● 1/2 small onion, thinly sliced ● 1 tsp curry powder ● 8 oz pineapple tidbits, drained ● 1/2 Tbsp cider vinegar

32. 27/139 ● 1/8 tsp salt ● 1/2 Tbsp honey ● 1/2 Tbsp brown seedless raisins Instructions: 1. Warm up the milk a bit in the mi- crowave or over low heat, then trans- fer it into a large bowl and combine it with the yeast. Add the flour, orange zest, Splenda, and vanilla. Cover and let it sit for 1 1/2 hours at room temperature. 2. Follow the waffle maker manu- facturer’s directions as you coat it with nonstick cooking spray and cook your waffle mixture. 3. To make the warm pineapple sauce, place a small saucepan over medium heat. Heat the oil and gently sauté the almonds. Add the onion and cook until almonds turn golden

33. 28/139 brown and onion becomes tender. Add the pineapple, curry powder, vinegar, honey, salt, and raisins. Bring to a boil, then lower heat and let simmer for 10 minutes. Remove from heat and keep warm until ready to serve. 4. Serve your whole wheat waffles with the warm pineapple sauce.

34. Warm Blueberry Oats Makes: 1 serving Ingredients: ● 1/2 cup rolled oats ● 1 cup water ● 1 tsp honey ● 1/2 cup fresh blueberries Instructions: 1. Mix together the oats and water in a microwaveable bowl. Microwave for 3 minutes on high. 2. Carefully take bowl out of the mi- crowave and add the blueberries and honey. Stir to mix, then serve.

35. Granola Toast Makes: 2 servings Ingredients: ● 1 egg white, lightly beaten ● 1/4 cup low fat milk ● 1/2 tsp orange zest, finely grated ● 1/2 tsp vanilla extract ● 1/2 cup low fat granola, crushed ● 1/2 Tbsp unsalted butter ● 4 slices whole wheat bread Instructions: 1. In a small bowl, beat the egg white with the orange zest, vanilla ex- tract, and milk until thoroughly blended. 2. in a second bowl, pour the gran- ola. Dip a piece of bread into the egg white mixture, then coat it with

36. 31/139 granola. Do the same for the rest of the bread slices. 3. Place a skillet over low-medium heat and melt a quarter of the meas- ured butter. Place the coated slices of bread in the skillet two at a time, and cook for about 2 minutes per side. Flip and cook for another 2 minutes or until golden. Do the same for the second batch. 4. Serve the granola toast with sliced banana to sweeten.

37. Almond Blueberry Pancakes Makes: 2 servings Ingredients: ● 1 tsp baking powder ● 1/4 cup all-purpose flour ● 1 tsp apple juice concentrate ● 1/3 cup whole wheat flour ● 1/8 tsp salt ● 3/4 tsp unsweetened applesauce ● 2/3 cup low fat milk ● 1/16 tsp almond extract ● 2 egg whites ● 1/3 cup fresh or frozen and thawed blueberries ● 1/2 Tbsp almond slivers, finely chopped Instructions:

38. 33/139 1. In a mixing bowl, mix together the whole wheat and all-purpose flours, baking powder, salt, and apple juice concentrate. Set aside. 2. In a separate bowl, mix together the applesauce, almond extract, milk, egg whites, almonds, and blueberries. Fold in the flour mix and stir until smooth, although some lumps are alright. 3. Grease a skillet with nonstick cooking spray and put over medium heat. Let it get hot before ladling some batter in the skillet. Wait until the bubbles form on top, then flip over and cook until golden brown. Stack up and serve.

39. Greek Omelet Makes: 1 serving Ingredients: ● 1/4 cup diced green peppers ● 1/4 cup sliced mushrooms ● 1/16 tsp dried marjoram, crumbled ● 1/2 cup chopped spinach ● 1 whole egg ● 2 egg whites ● 1/4 cup crumbled feta cheese ● 1/2 small plum tomato, seeded and chopped ● Nonstick cooking spray Instructions: 1. Grease a skillet with the nonstick cooking spray and place over medi- um heat. Sauté the mushrooms,

40. 35/139 peppers, and marjoram for about 5 minutes or until tender. Add the spinach and cook for 3 minutes or until wilted. Reduce heat to the low- est possible setting. 2. In a mixing bowl, beat the egg and egg whites. Immediately pour the egg mixture over the spinach and mushroom mixture in the skillet. 3. Adjust heat to low and stir until eggs become 90 percent cooked. Sprinkle feta cheese and chopped to- mato on top, then cover the skillet with a lid. Cook for 5 minutes or until eggs become puffy. Fold in half and serve.

41. Artichoke Frittata Makes: 3 servings Ingredients: ● 2 large whole artichoke hearts, thawed ● 1 tsp extra virgin olive oil ● 1/4 tsp salt ● 3 eggs ● 3 egg whites ● 1/2 Tbsp unsalted butter ● 1 Tbsp finely chopped parsley ● 1 Tbsp finely chopped thyme Instructions: 1. Cut up the artichoke hearts into half inch pieces. 2. Place a saute pan over high heat and lightly drizzle with olive oil. Add

42. 37/139 artichoke hearts, then place heat on medium low and sauté for 10 minutes until throughout. Season with salt as you sauté the artichoke hearts. Remove from heat and set aside. 3. In a mixing bowl, beat the eggs and egg whites together. Season with a dash of salt and whisk until well combined. 4. Place a nonstick pan over medium-high heat and add 1/4 Ta- blespoon of butter. Coat the entire bottom of the pan with the butter, then spoon half of the cooked ar- tichoke into the pan. Sprinkle parsley and thyme on top. Put heat on low and pour half of the egg mixture on top. Cook for 4 minutes or until eggs have set; do not stir. Flip frittata and cook for 1 minute. Transfer onto a platter. tender, stirring

43. 38/139 5. Cook up the second half of the mixture to make a second frittata. Place second frittata on top of the first. Slice into 3 pieces and serve.

44. Cheese Broccoli Pie Makes: 2 servings Ingredients: ● 1/2 cup fresh broccoli florets ● 1/4 cup low sodium chicken broth ● 1 egg white, lightly beaten ● 1/2 lightly beaten whole egg ● 1/2 cup skim milk ● 1/2 cup shredded cheddar cheese ● 1/8 tsp pepper Instructions: 1. Preheat oven to 350 degrees F F. Lightly grease a small pie pan with cooking spray. 2. Grease a saucepan and place over medium heat. Cook the broccoli florets together with the chicken broth, stirring frequently for about 10

45. 40/139 minutes, until the broth has evapor- ated. Pour into a bowl and chill for 5 minutes in the refrigerator. 3. In a separate bowl, beat the egg whites with the beaten egg. Add the cooked broccoli, milk, and cheese. Season with pepper. 4. Transfer the mixture into the pre- pared pie pan and bake for 30 minutes, uncovered. To check for readiness, insert a toothpick in the center. If it comes out clean, it is ready. Set aside to cool at room tem- perature before you serve.

46. To Cure Diabetes Permanently Click Here Chapter 4 - 7 Salad Recipes

47. Fresh Mushroom Salad Makes: 2 servings Ingredients: ● 1/2 oz dried porcini mushrooms ● 1/2 qt extra virgin olive oil ● 5 oz fresh porcini mushrooms ● 1/2 bunch Lolla Rossa or red leaf lettuce ● 1/2 bunch oak leaf lettuce ● 1/2 lemon ● Salt ● Pepper Instructions: 1. Steep the dried porcini mush- rooms in the extra virgin olive oil in a sterilized jar with a lid. Let stand for at least 2 days in order to let the oil absorb the flavor of the porcini

48. 43/139 mushrooms. This will be your own porcini olive oil for this recipe and for other healthy dishes. 2. Place 4 mushrooms aside and slice the other mushrooms as thinly as you can. 3. On 2 medium sized plates, ar- range a few oak leaf lettuce, followed by Lolla Rossa or red leaf lettuce leaves. Place a whole mushroom dec- oratively on top of the beds of lettuce. Place the sliced mushrooms on top. 4. Drizzle the porcini olive oil on top of the salad and squeeze the lemon on top. Season with salt and pepper to taste, then serve.

49. Tahini Cucumber Toasted Pine Nuts Makes: 2 servings Ingredients: For the Dressing: ● 1/4 cup Middle Eastern tahini paste ● 1/8 cup hot water ● 1 clove garlic, chopped ● 1/6 cup freshly squeezed lemon juice ● Salt ● Pepper Tomato Salad and with For the Salad: ● 2 vine ripened tomatoes, quartered ● 1 seedless cucumber, peeled and diced

50. 45/139 ● 1/2 cup flat leaf parsley, washed and leaves picked ● 1/4 cup crumbled feta cheese ● 2 sprigs fresh mint ● 1/4 cup toasted pine nuts ● 1/8 cup extra virgin olive oil ● Salt ● Pepper Instructions: 1. To whip up the dressing, mix to- gether the tahini paste, garlic, and water in a food processor or blender and process until smooth. 2. Add lemon juice and process once more until smooth. Adjust the thick- ness by adding a bit more hot water, but not more than 1/8 cup. Season with salt and pepper. Set aside