STEP 1- Tune up your diet- Avoid the following foods:
- Processed grains- like enriched / bleached flour- In a 18 yr study women who ate whole grains were 30% less likely to develop diabetes.
- White foods- which have a high glycemic index, also spike your blood sugar- White rice, potatoes, processed breads, donuts, muffins, and bagels.
- Sugary Beverages- packaged and concentrated fruit juices are packed with added sugar, enjoy juice from whole fruit even our popular energy drinks have lots of added sugar. Often over looked is Cow's milk- filled with growth hormones, fat, and sugar, Humans are the only creatures that drink milk after they are weened- and we know that continued consumption isn't great for you-
Women who drink 1 or more sugary beverages
a day have a 83% chance of developing diabetes!
BEVERAGE ALTERNATIVES:
- Green tea- Iced or hot
- Water- depending upon your activity level, women should consume between 2-3 liters of water a day.
- Nut / whole grain milk's (see the recipe below)
There are many Milk alternatives- I am going to share a recipe that contains a more calorie dense option, that is super easy to make, AND will save you about $1.50- $1.80 on what your currently spending on a quart of milk!
FACTS: (about Almond / oat milk)
- Filled with good quality calcium, vitamins and minerals Oat / almond milk is a great alternative in your morning granola or oats.
- No Cholestorol
- Save $1.50-$1.80 per quart on your grocery bill About $100 a year!!!
- No Lactose,dairy casin, or unwanted FAT to upset your system.
OAT ALMOND MILK (Recipe)
Experiment with different combo's of grains and nuts- I like oat based milks because it compliments my smoothies and breakfast foods, while having a creamy consistency.
You can also add a scoop of unflavored greek yogurt to a cupful of oat milk to make a great buttermilk substitute for baking or cooking.
I save my small intake of dairy for cheese and a teaspoon of dairy milk to add to my coffee in the morning, however, if you have a reaction to lactose, or casin this is a healthful alternative for you and your family to try.
Ingredients: Buy items in the bulk isle of your grocery store for freshness and extra cost savings!
1 c whole oats
1 c Almonds -roasted unsalted,
1/2 c hemp seed (makes milk creamy)
1/2 c cashews (adds healthy fat, and creamy quality to milk)
1 vanilla bean cut in 1/2" pieces
Cheese cloth & sieve to drain
Blend all ingredients into a Nutri-bullet, until you have oat / nut flour- pour "flour"- the added vanilla bean adds a sweetness to the milk that is really nice. wrap it all into a piece of cheese cloth, and tie into a bundle, and fill a two quart container with water, submerging the "ball" and let sit covered overnight.
The next morning pour 1/4- 1/2 the liquid and take two big scoops of soaked flour mixture and blend together into Nutri-Bullet until blended together. Don't forget to squeeze the "oat ball to get as much of the water out as possible. Strain with the remaining liquid once again, into a pitcher or "milk container" that you will store in your fridge. Remember, there are no emulsifying additives like lecithin to keep your milk from separating so you will need to stir mixture together before using it. Enjoy!
Tune in to the next 4 posts which will include another preventative step along with a fun new recipe to help you avoid Type two diabetes.
If you are ready to join the Fueling You team so you have more energy, motivation, and focus, let's talk, and help you reclaim your life!
Here's to your health!
