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Master Diabetes

The Doctor Says You Have Diabetes. Now What?

Don’t panic, you don’t need to change everything all at once. But you need to move in a new direction for yourself and your loved ones. I CAN HELP you do that.

Here are 3 quick steps that will get you on your way. Let’s start with food.

Step 1:

Find the carbs! You may be consuming more than you realize. You dont have to avoid carbohydrates, just have less of them and be consistent when you eat them.

Which carbs can stay and which ones need to go?

A. Some carbohydrate rich foods are more desirable because they come packed with vitamins, minerals, fiber, protein and healthy fats that can help you manage your diabetes and get well again.

Eat Less of These Foods (Why? We’re not being mean. These raise blood glucose levels quickly.)

    • Sugars & Sweets
      • Regular sodas, sweet tea, fruit juice (whole fruit is better than juice because it has fiber)
      • Desserts, candy, cakes and cookies
    • Refined Starches
      • White flour foods such as bread, pasta, cereals, crackers

Try Instead

    • Non-starchy vegetables
      • Salad greens, cabbage, kale, spinach, bell peppers, broccoli , cucumbers, cauliflower, celery fennel, mushrooms, radishes, sugar snap peas, and more!
    • Fiber-rich Starches
      • Beans
      • Barley
      • Quinoa
      • Farro
      • Brown & Wild Rice
      • Whole wheat bread, pasta or cereals
      • Sweet potatoes (they’re not as sweet to your body!)

Swap out some of the “Eat Less” carbs and replace with “Try Instead.” Check out my blog for cooking tips for more ideas, “Eat Well Blog

Step 2:

What mom said was true, vegetables won’t hurt you! The more non-starchy veggies the better. And don’t just get stuck in a rut of salads. Add veggies to soups, grill them, finely chop them to make a salsa.

Sign up for my “Eat Well Blog” for ideas to make veggies taste great.

Step 3:

Know your carbs! Choosing better carbs in smaller portions will help improve your blood glucose levels. If you go overboard at one meal, you can do better at the next.

You don’t need to be perfect to see results. Every little bit counts! Find out what is best for you.

B. The best way to manage diabetes varies from person to person. Only your Doctor knows what is best for you. Registered Dietitians and Certified Diabetes Educators work with your doctor to help you determine exactly how many carbohydrates your body can tolerate at each meal and snack.