*Low Fat Meal* w/ Bumble Bee Albacore Tuna- YUM!
Bumble Bee brand has several different flavors of marinated Albacore Steaks in a pouch.
I bought one pouch of Mesquite Grilled flavor @ Smith's to try.
Per 4 oz. serving -
1.5 grams of Fat
Zero % of Carbs
35 grams of Protein.
There were blinkie machine coupons for .50/1 and the Smith's in Brigham doubled coupons. They were on sale for 2 for $4 so the final price per 4 oz. serving was $1. That's a good deal for tuna steaks.
This was really good! I did dump the liquid off of the steak and rinsed it in tap water before serving, just to remove a little more salt from my diet.
I separated the steak into chunks and served it with -
1 cup sliced fruits/vegies & 2 TB of Low Fat Dannon Vanilla Yogurt dip
1/4 cup of steamed brown rice cooked with Swanson Fat Free vegetable broth
Busy coupon clipping mom to many children
Want to trade? I do! My wishlist.
Normalizing Blood Sugar Levels
Insulin, the hunger hormone in your blood can slow down your metabolism, make you increasingly hungrier, make it harder to lose weight and easier to gain weight. Insulin has had a dramatic impact on people who are struggling to control their weight. Insulin not only responds to what you have eaten; it also stimulates an appetite for more. (That is why it is known as the hunger hormone.)
In an obesity study, subjects whose insulin levels were stimulated by drinking sugar water out-ate the control group by over 500 calories, when set loose at a buffet.
Insulin not only stimulates your appetite; increased levels of insulin can actually slow your metabolism and cause your body to store fat more easily. Therefore you will not only feel hungrier more often on an insulin-boosting diet, you'll also be more likely to gain weight. And if you're already over-weight, you already have more insulin than you should in your bloodstream; the more overweight a person, the more insulin he has in his system.
Ever notice that you will be starving a few hours after eating a sugary snack? This overpowering urge to continue eating sweets is a function of the insulin levels in your body. The increased levels of the hunger hormone after a snack tell your brain that you are even more hungry.
The major-insulin boosters are sweets. The fact is that eating a candy bar can make you ravenous within a couple of hours. And, as most failed dieters know, sweet binges are self-perpetuating. A handful of cookies in the morning can spell disaster for the whole dieting day.
Cutting down on the fat will have a dramatic effect on your weight loss. FAT MAKES FAT!! There's evidence that fatty foods can slow down glucose metabolism and create an abnormally high level of insulin in the body.
There are those who say, "I get fat just looking at food". It is now proven that in some people just the sight or even the thought of food can make their insulin levels surge, thus making them hungry. When blood samples were taken after showing hyper-responding people a juicy, sizzling steak there was a jump in insulin levels and therefore a dramatic jump in their level of hunger.
Artificial sweeteners, have the same effect on insulin levels as natural sugar! The taste of the artificial sweet tastes makes your body thinks it is going to be getting sugar so it craves sugar until it does get it.
Stress can slow down your metabolism. When the body is faces with stress of any kind--a traffic jam, an illness, an over-wrought boss or even the stress of dieting --it releases anti-stress (adrenal) hormones, particularly norepinephrine. In a well-nourished, fit person, the body recovers quickly from the stress and goes on as before. Most average Americans are existing on what can be termed a "fast food" that depletes their reserves of micro-nutrients. When this happens, the body's fat-burning ability is impaired.
To reduce the effect of stress on your body and get your metabolism in high gear you need anti-stress vitamins and minerals (which can also help you control hunger and cravings and help you control stress) and you need to be active. (You may not even feel like being active now but once you get your metabolism corrected you will start losing weight and feel so good about it you will want to be more active to burn more calories.)
A crash diet can lower your metabolic rate, sometimes as much as 20%, while exercise increases your metabolic rate so that even if your diet remains the same you will lose weight!dExercise stimulates your body to burn fat even after the exercise ceases. You will continue to burn off calories at a high rate for up to two hours after an exercise session.
You need an adequate number of calories each day (too few calories is as counter-productive as too many) A severe low-calorie diet can cause metabolism to slow down dramatically. It can cause a 15-30% decrease in metabolic rates.
Do not count calories....that is old fashioned and doesn't work. (You just have to break your meals down...not one or two or three big ones....Eat six times. You don't need a full course meal each time. Maybe one course for each of your smaller meals. Some eat a doughnut and coffee for breakfast, have some crackers and cheese for lunch and then it is no holds barred for dinner. An irregular eating pattern matter because your insulin levels are on a roller coaster, making it much more difficult to avoid quick fixes of sugar and caffeine and making you extremely vulnerable to cravings and binges.
Regular meals at regular times make it easier to improve your metabolism, help control your insulin dand therefore you lose weight. Bad eating habits make you feel terrible as well as make you gain weight. Eat real meals and realize how good you can feel.
If you took the food you will eat for the whole day and either ate it slowly over the course of the day or saved it all to eat at one meal your body is going to process it completely different. And you will be fat from eating the one big meal. (Fact: you can actually eat more calories, spread through the day and lose more weight than if you ate them all at once.)
Breakfast is a must- oatmeal is a good choice with fat free milk. You have been sleeping for several hours so you body has had nothing for hours. When your body doesn't receive calories itdwill godslowingdyour metabolsim todconserve calories. A bowl of cereal or toast and fruit are good for breakfast. You need something in your body before you begin your work day. The same with lunch. You must have a real lunch---3-4 oz of protein (either fish or chicken) or a salad or soup-- or some other combination of foods that qualify as a proper lunch. And you must eat a real mealdat dinner.
Pasta with red sauce ....you are going to be starving becausedpasta is starch which will convert to sugar and the sauce is full of sugar (unless you make your own) ....so you will have an insulin spike!)
Foods that battles diabetes:
*avocados (90% fat so go easy)
*Green tea and black tead
*whole wheat bread and cereals
*vinegar and olive oil, instead of creamy dressings.
*fish several times a week
*1/4 tsp of cinnamon a day lowers diabetes risk by up to 29%.
*Apples - Mid meals -unsalted nuts, oranges, yogurt.
*Hot chili peppers may help fight diabetes by reducing the insulin needed to control blood sugar spikes.
*Cocoa is rich in antioxidant flavonoids called flavanols. ( dark chocolate
*Use oils or real mayonnaise on salads and cooked vegetables
*eggs should be cooked in oil or prepared without fat
*reduce animal fats ( red and processed meat) by replacing with fish, poultry, nuts and beans will help prevent diabetes. Eating lots of nuts, as an alternative protein source.
* wheat germ (the best source of zinc, a component of insulin).
*Always eat breakfast.
*B vitamin complex are extremely important for a diabetic (B-150 at Wal-Mart) along with magnesium. Saturated fats increase the need for vitamin B and magnesium Molasses, Brewer's Yeast and wheat germ are rich in "B" vitamins
* 2 T. of vinegar a day in pickles, cabbage, beans, tomatoes, drizzled on top of grilled vegetables or salads or in the case of balsamic vinegar as a topping for ripe strawberries.
*Carrying extra weight is the #1 controllable risk factor for diabetes.
Being active for 30 min a day, 5 days a week, reduce the risk of diabetes by up to 50%. Walking is excellent!
*Type 2 diabetes linked to high blood sugar. Fiber from both fresh or dried fruits are high in soluable fiber, the type shown to reduce the risk of diabetes by cutting cholesterol and regulating blood sugar levels.
Load up on fruits, vegetables, whole grains, legumes and soy. All are rich in fiber, which prevents overeating and helps keep the blood sugar steady. (Bring your veggies home and immediately cut up and bag them for the freezer so you can grab a bag and make soup or stir-fry. Leave enough out for salads.)
*Eat oily fish like tuna or salmon twice a week to help reduce the amount of saturated fats in their diet and because it supplies omega-3 polyunsaturated acids, which protect against heart disease, the No. 1 killer of diabetics.
*Mormordica, a member of the cucumber family helps lower blood sugar--even in people with Type 2 diabetes. Indians have used this herb for hundreds of years to cleanse the blood and control insulin levels. Buy it as a liquid extract, tablet or tea at health food stores.
*Drink milk- adding whey, a protein in milk, to high carbohydrate meals increases insulin secretion and lower blood sugar levels. Researchers say it may happen that whey protein is highly digestible and releases high levels of amino acids in the blood. The acids summon the insulin release that's necessary to control blood sugar. The men who drank the most low-fat milk had a 23 percent lower risk of developing diabetes than men who drank only a little milk.
*Boston University researchers found that people who slept too little (six hours or less a night) were 66% more likely to have diabetes than those who slept seven to eight hours. Insufficient sleep[ causes the release of adrenaline-like substances that induce insulin resistance.
*Researchers at Johns Hopkins have determined that in people age 55 to 75, a moderate program of physical exercise can significantly offset the potentially deadly mix of risk factors for heart disease and diabetesBut many people don't eat that much fish.
*Diet and exercise prevents the development of diabetes by 58%. Simple lifestyle changes can be powerful in getting diabetes under control.
*Fiber seriously slows absorption of sugar into the bloodstream, controlling blood sugar and improving levels of blood-sugar hormones.
Good high-fiber choices-
Popcorn- 3 cups of lite microwave 12-15 g fiber and 45-60 caloriesd
Fiber cereal (All bran or Fiber one, 1/2 cup) 10-14 g fiber and 60-80 calories
Raisin Bran 1 cup 7 g fiber and 190 calories
Whole wheat pasta, 1 cup cooked 6g fiber and 174 calories
Beans (kidney, lentils, chickpeas) 1/2 cup 5-8 g fiber and 100-140 calories
Chili, 1 cup Wendy's 5g fiber and 220 calories
Potato 5g fiber and 220 calories
Whole grain bread, light 1 slice 5 g fiber and 40 calories
Kiwi fruit 2 fruit 5 g fiber and 91 calories
Dried figs 2 4g fiber and 95 calories
Oatmeal 1 cup cooked 4g fiber and 150 calories
Apple 1 medium 3g fiber and 72 calories
Sweet potato 3g fiber and 117calories
Orange 1 medium 3g fiber and 60 calories
Barley 1/2 cup 3g fiber and 96 calories
Peas 1/2 cup 3g fiber and 59 calories
Avocado, 1/3 3g fiber and 102 calories
Vegetable soup 3/4 cup 2 g fiber and 52 calories
Berries 1/2 cup 2-4 g fiber and 20-40 calories
Green beans 1/2 cup 2 g fiber and 22 calories
Carrots 3/4 cup 2 g fiber and 45 calories
Snow or sugar snap peas 3/4 c 2 g fiber and 31 calories
Whole-grain bread, regular 1 slice 2g fiber and 90 calories
Romaine lettuce or spinach 1 1/2 cups 2g fiber and 12 calories
Hummus, 1 Tbs 1 g fiber and 26 calories
Broccoli 1/2 cup 1g fiber and 12 calories
Grapefruit stabilizes blood sugar, which is how it helps in weight loss. (1/2 a grapefruit or an 8 oz. glass of grapefruit juice with each meal).
BE AWARE OF THESE:
*Artificial sweeteners trick your body into thinking that it is going to get sugar so it will then crave sugar until it gets it.
*Adults who ate the most red meat had a somewhat higher risk of Type 2 diabetes.
*White flour and rice and sweeteners, such as high fructose corn syrup include sugar (which turns to fat!). High fructose corn syrup is in many fruit juices....check the bottle or can! Low in fiber, they are absorbed quickly, causing blood sugar to spike, stimulating your pancreas to produce insulin.
*Avoid alcohol which depletes the body of B-Vitamins and magnesium.
*Be careful with Glucosamine, which is used for osteoarthritis pain and rebuilds damaged cartilage as it may reduce the effectiveness of insulin.
Inhalable insulin Exubera approved by FDA.
*Avoid hydrogentated fats Trans-fats - linked to obesity, type 2 diabetes, cancer and more. On the rare occasions one must eat out order broiled or baked.
*Bread may contain transfat as it is expected to sit on shelves for long periods of time. Avoid prepared cookies, cakes, crackers and other foods as they too contain the transfat. Use olive oil instead of butter or margarine
*Lose a few pounds. Losing even ten pounds can make a difference. For people ages 50-71, being overweight increases the risk of premature death from all causes by 20% to 40%.
*Exercise reduces blood sugar, helps you lose weight and can prevent heart disease, the leading cause of death among people with diabetes. Walk for 20-30 minutes a day.
*Since fat has nine calories per gram, and protein and carbs have only four, when you eat less fat you eat fewer calories. This includes good fats, so limit them, too.
*Pray. Under stress, your body produces hormones that make blood sugar rise. Chronic stress can cause insulin resistance, which in turn may promote diabetes.
To help stabilize blood sugar:
600 mcg of Chromium to relieve depress for 54% of women- stabilizing blood sugar improves brains ability to produce mood boosting hormones while cutting hunger and fat storage
Get at least 7-8 hours sleep or you risk blood sugar problems by 34% because lack of sleep dampens your body's ability to use sugar controlling insulin. Drink milk at bedtime to sleep better and be significantly more alert the next day. Any variety even lactose-reduced, skim, full-fat or flavored will work. Green tea and black tea lower blood sugar
Millions of Americans are pre-diabetic and prone to blood sugar problems, food cravings, mood swings and weight gain if they indulge in sugary treats, like sodas, Popsicles and ice cream. Use tulsi (holy basil). It's active ingredients, cut blood sugar, easing carb cravings and mood swings. The study proven dose 400 mg to 900 mg daily.
When children squirm, nag and misbehave in lines or long car rides it could very well be their blood sugar level. Give them apples, granola and bananas instead.
Thanks Ben!! Very good tips that everyone can use, not just Diabetic people.
always have HOPE!!!
Does anyone have more recipes to share?
With the holidays coming up, it will be a struggle finding Low Carb recipes that taste good.
always have HOPE!!!
I am in need of some diabetic recipies that would work for gift baskets and that can be shipped like cookies and such. Especially a gingersnap recipe. Any and all help is greatly appreciated. TIA
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