Dodging Diabetes with These 3 Foods

welcome to dodging diabetes with these three foods can three foods really help you Dodge or disarm a serious disease like type 2 diabetes Well yeah three foods really can and I'm super excited to show you what these three foods that are common everyday Foods you probably have them in your refrigerator already and they are affordable and I'm going to show you how to make them so delicious I'm Z FCO registered dietician nutritionist and I have been in this field for over 30 years and I'm excited to be able to really share how simple it is because diabetes can be so confusing right people are they don't know should I let's do the ketogenic diet no carbs at all should I have no starches no sugars no fruit what should I do how do I control diabetes does meat matter meat doesn't raise my blood sugar does it all all the different confusing about diabetes and I want to cut through and make it simple we're going to focus on these three foods how simple how to add them so simply so don't worry now remember why did I pick this subject diabetes because type 2 diabetes is off the charts in America and so many people are being diagnosed with it and so many people diet can make such a difference and I'm proud of of you thank you for taking the time today to invest in yourself and the health of your family as well from what you're going to learn today so with no further Ado shall we get started with food number one food number one is fruit that's right fruit you're going zna wait a second there's sugar in fruit in fact even my doctor has told me cut the carbs cut the sugar and cut the the fruit why in the world would you pick the a number one out of these three foods that Dodge diabetes why would you pick fruit well I'm going to tell you because fruit does this study show that higher fresh fruit we're not talking about juice where the fiber has been removed but whole fresh really can be frozen fruit but fresh fruit consumption is associated with lower risk of diabetes and if you have Di diabetes lower diabetic vascular complications that's right and contrary to to Common belief fresh fruit consumption is not associated with elevated blood glucose level ha wow that's a pretty big deal yep that's right how does that work well fruits are properly packaged with fiber and water and antioxidants and remember what I'm teaching you today is not not just how to monitor your carbohydrates in your diet but how to get the antioxidants how to get all the vitamins and minerals that help us work on a cellular level so that we can fight insulin resistance because that is what's plaguing America is not only are we having too many carbohydrates floating in our bloodstream but what we have is that we're not able to use it we have insulin resistance and the insulin can't get the sugar into the cell and we want to improve that situation and nutrients are what helps us do this is they rewire the pleasure Pathways of your brain uh effectively uh replacing candies cookies soda and other sweets driving down sugar cravings and total intake of added sugars you know I want to tell you the story I was working with a woman one time many years ago she was a nurse and she said zna you know like my breakfast is perfect my lunch is perfect and my dinner is great and I exercise she said but every afternoon I get these terrible sweet cravings and I have to go down to the gift shop I have to buy candy I have to eat it and if I didn't get those uncontrollable sweet curvings then I would be fine what is wrong with me how can I control these sweet curvings and I said well I said how how much fresh fruit how much fruit do you eat she goes fruit she goes isn't that high in sugar I said no as a matter of fact it's high fiber and it's high in water content and it's high in all the essential nutrients and things that antioxidants that you need and you know what else it's very high in it's high in the simple carbohydrates that your brain requires for its functioning if you don't get that fruit your brain will send you a Sweet Craving it's actually a fruit craving how do you read that fruit craving chocolate candy right I worked with her I said I want you to start eating fruit she goes really yeah fresh fruit all kinds want you to have go for four pieces a day four pieces a day and I said okay if you go for four you'll have three you're going to have to buy a lot that's 21 Pieces Just For You each week you're going to have to bring it to work with you you'll have it breakfast lunch afternoon evening something like that and have fruit regular throughout the day and so sure enough she said okay I'll try it for two weeks she came back in two weeks and I said so how lose your sweet cravings and she said what sweet Cravings H she goes you know I didn't have a one fruit does that it absolutely does it gives your brain the simple carrate that you need so you don't get sweet cravings and also will answer a Sweet Craving when you're having a Sweet Craving just 12 grapes will do the ticket for you or an orange so really think about those things how can we use fruit how can we put it together your sweetness to cereal don't ever let your cereal go naked ever it is it replaces your poptart or doughnut uh at breakfast and it's your dessert to lunch and dinner and the goal is three to four servings a day and so and you want to have not more than two servings at a time really you want to spread it out throughout the day sound good yeah that's not that hard to do and yes Size Matters you know too much of a good thing of course um don't eat the whole watermelon one sitting I don't think I probably have to tell you that you know fruit comes in single serving packages except for watermelon and half a banana counts as one serving I a lot of people say aren't bananas you know fattening aren't they there look they have twice the calories twice the carbohydrate twice the natural sugars of an apple it just means that a banana has less water in it it just means it's a better bargain it has two fruits in one a serving of fruit is about the size of your fist and a banana is about two two of those so it's not a bad thing it's just that you know and sometimes I'll eat a whole banana when I'm that hungry and I don't have anything else around me but a half a banana on my cereal is perfect and we can share it and that works economically as well dried fruit means that the serving is smaller look for no sugar added and that's great limit juice opt for the whole fruit and that's um a great way to go I just I just want you know no either limit juice or avoid juice really opt for whole fruit instead Done Right fruit is fantastic and fruit is our dessert now since I said juice turns into blood sugar more quickly the fiber isn't there to protect so what about smoothies we probably shouldn't have smoothies either right well people with diabetes absolutely can have smoothies what you want is not the loaded sugar loaded ones at the mall and many of those pack in 30 40 50 grams of added sugar in one of those and that's really not good smoothies Done Right are sweetened only by fruit and the whole fruit include protein I like to have use some milk you can use soy milk um Greek yogurt tofu cottage cheese nuts you'll notice I didn't mention almond milk just because it's not high in protein actually but these choices are high in protein flax and hemp and chia seeds are all great additions I never make a smoothie without at least one of these added and sneak in a vegetable that's right sneak in a vegetable cauliflower cabbage carrots spinach kale celery cucumber any of those at least one vegetable in every smoothie that's right at least so well you can just have a serving of fruit after a meal as a dessert what if you had a purple purple Power smoothie whether it's a breakfast or whether it's a dessert a small serving as a dessert what if we could do that instead I want to show you this purple Power smoothie and it has purple cabbage in it check it out here we go I'm using soy milk you can use any kind of milk you want but I got two cups and so two cups goes right in there and you want your liquid always on the bottom and then blueberries we these are great the anthocyanins are magically great for diabetes we're using a banana you could e it frozen or um unfrozen uh either way and then the vegetable that we're choosing is a cup of cabbage yep a cup of it we'll let our blender do the chopping don't need to do a lot of work chopping it and then next up is almonds I've got a/4 cup of almonds this is going to serve two for breakfast or four for a dessert and then two tablespoons of ground flax seed I'm using a golden flax seed which I think is really special and then I'm using Ginger either fresh or ground your choice and I'm going to do about two coins worth sometimes I do three coins worth whatever um I love Ginger love the flavor of it and then cinnamon we're adding half a teaspoon of cinnamon to this you could add a whole teaspoon of cinnamon if you wanted to but this is going to be wonderful Flor together you'll never know that there's page in there I have surveyed so many people they have no idea they're like no they don't taste there none at all but it's a beautiful purple color look at that now this would be your breakfast like serving or this would be a dessert size serving and the neutrons that are in this that help you with insulin resistance is amazing and remember it's not just total carbohydrate it's not just counting carbohydrate it's about improving our health on a cellular level and that's exactly what um this these nutrients these foods that I'm talking about can do for you now I could have picked blueberries as our food I could have picked cabbage as our food I could have picked fruit is what we're going with here there are so many uh great foods that help fight diabetes and they're all in that smoothie so whether you enjoy Fruit by itself or in a smoothie let's take a look how powerful this swap out can be I want to show you nutritionally that I believe you can trade this up for ice cream that's right I think you can how many of you like to have ice cream once a week how many times a week three five every night two scoops well let's take a look the added sugar if you go down to total carbohydrate 46 gram of total carbohydrate to 24 in the purple Power smoothie that's the total carbohydrate so it's less which is great but you know what else the added sugar look at that is 26 grams of added sugar 26 grams in the ice cream and zero added sugar in the purple Power smoothie wow what a difference woo doggies what a difference and I want you to know that adds up now I happen to know that 26 grams of added sugar and it's not counting the sugars that's in the milk this is added sugar I want you to know that I know that there's four grams of sugar in every teaspoon so 26 grams to get the visual on that divide that by four and that will give you that that is 6 and a half teaspoons of sugar six and a half teaspoon can you imagine six and a half teaspoons of sugar is what they put in that ice cream and if you did this three times a week you had that smoothie instead that had zero added sugar three times a week that would add up to 19 and a half teaspoons of sugar not going through your body just from this small habit just from this small habit and guess what if you hung on to this habit for three months three times a week for three months that would add up to five cups of sugar not going through your body in three months time just from this little habit one little habit That's The Power of one little habit so does it make a difference it makes a difference the final answer on fruit will fruit help you gain control over your carbohydrate intake will it help you improve on a cellular level with all the antioxidants all the added nutrition will help you improve your insulin sensitivity absolutely my question is will you say yes to the power of fruit three times a day will you do it yay yay you that was our first of three foods are you ready for food number two well before we go to Food number two I want to tell you a little story about why are we doing this and I had given a presentation one time this woman came up to me afterwards and she said zna I am I'm digging everything that you're talking about she said but there was a time when I wasn't and I go what do you mean and she said well she goes I went to my doctor and he said look I've been talking to you about your blood pressure you've been taking a blood pressure medication I've been talking about your cholesterol it's high we're probably going to have to start blood pressure medication but guess what now you're pre-diabetic you're a metabolic mess you really have got to lose some weight start exercising and change what you're eating just make some small simple changes he goes I want you to take a nutrition class this is a nutrition class I suggest you take take this small get some out there walking lose some weight this will make a difference change what you're eating change what you're doing and she just looked at him and she said I just I said he's not the boss of me I walked out that door and I said I feel fine I'm not changing changing anything and for the next half year or so she didn't do anything she didn't make any changes and then one phone call made all the difference she got a phone call from her son hi Mom hey son she goes guess what he goes what he says you're going to be a grandma she was elated she was so excited and those words when he said you're going to be a grandma she immediately was so excited and then she started reflecting on the kind of Grandma that she wanted to be because she had two different grandmas she had the one that was super active did everything with her was fit just young acting and active and then there was the other grandma that she had that was not very healthy and well fit or active or involved with her and she started thinking about it and realized I want to be that Grandma and right now I'm headed to be that other grandma that I don't want to be I got to make a change so she ate some Crow as you might want to call it she called the doctor's office didn't talk to the doctor but talked to the nurse and said hey what was that nutrition class I was supposed to take took that class learned all these simple things that we're talking about uh today and made these small simple changes so started walking 10 minutes a day 20 minutes a day and then 30 minutes a day and she in 3 months time lost 35 pounds she went into her doctor her doctor was like elated not only did she Escape type 2 diabetes she no longer had any indication of that she also didn't need cholesterol lowering medication and she eventually got off her blood pressure medication is that like pretty cool very cool so that's that's why we're doing this diabetes is a serious disease it causes serious complications to your heart stroke heart attack stroke eye disease losing your eyesight um your limbs uh neuropathy your feet your kidneys there's so much there's so much to making these changes in improving your health so let's get back to food number two shall we drum roll please food number two is leafy greens that's right leafy greens and you're going I knew she'd tell me I have to eat like a rabbit those things are tasteless oh my gosh what do I well first of all H the phone just hang on with me leafy greens they boost your intake of important nutrients like fisin B vitamins and antioxidants which improves insulin sensitivity and this is really important we want the insulin that our body does make to actually make it into the cell it's the key it's the key that takes the blood sugar into the cell so that our blood sugar doesn't run high and be corrosive like sugar in a gas tank of a car and start hurting our body no we want it to escort into the cell that's where it needs to go and these nutrients help us do that so it decreases insulin resistance and improves insulin sensitivity that's what we want and you know what else it fights dementia too I I had to mention that because I lost my mother to Alzheimer's disease after just a seven year fight with that and I'm on a i i and my cousin just passed away at 59 years of age of Alzheimer's 59 years of age and I bet you know somebody in your family with Alzheimer's disease so guess what the things that help fight diabetes are the same things that help fight Alzheimer's oh my gosh so um hey we're it's all it's all double benefit I couldn't help but mentioning but here's the thing the greens when you look at and maybe you've been watching on Netflix um the blue Z zones how to live to 100 greens are one of the major foods that they eat and salad greens Edge carbohydrates down by replacing one or two slices of bread in a sandwich you know having a half a sandwich and a salad or a sandwich and a salad instead of french fries something like that uh replacing the fries on the side right with a salad these are great things it's not that we can't have bread or we can't have the wrap we can't have carbohydrates we need to have some carbohydrates at every meal but greens are going to help displace that so that we're not eating so so so so many the extra slices of pizza that you didn't need oh my goodness Pizza salad does great to help disperse the addictive properties that are in pizza that we want to keep eating and eating a salad first will go a long ways to help you it's not you know people say isn't Pizza fattening and isn't bad for diabetes well not the first slice and not the second slice but it's a third fourth and fifth and and salad can save you from that I also wanted to mention who doesn't love a hamburger do you love a hamburger hamburger and fries maybe even well I'd like to share what Scott and I do uh to help enjoy the all the flavor of a hamburger and you don't even need a recipe for this all right you don't need a recipe I want to show you how we use greens to replace the two white starchy bread buns right or to replace the fren something like that to help bring that down and so this is called the hamburger salad no recipe required let me show you uh this beautiful dish right here it starts with cooking up your Burgers you can crumble it up or you can put cook them in the patties and I chop up onion you could add onion powder and I add garlic powder to them so no salt but definitely season it with that and then you start up with this big tub of greens got to have our house always has this tub of greens and then I add extra vegetables I add extra vegetables like cabbage tomatoes and radishes cucumbers would be good any vegetable like this onions of course and your favorite and then I add garbanzo beans to the salad because I want a complex carbohydrate that's high in fiber that has a low rise in blood sugar and beans are that and I take my burger this is a very lean burger you can see how lean this is It's a 90% lean and that's what I suggest now this would be for my husband I would use half of that but then pickles to go on this chopped pickles just a half a tablespoon or so or tablespoon of chop pickles or relish and a little bit of mayonnaise I'm putting mayonnaise right in here right so this is what I call plop plop uh squirt squirt so a little bit of mustard and ketchup and that you can add some cheese if you want to but I don't I skip it I cut the cheese because there's so much flavor here that you just don't don't need it and when you start to stir this all up and you're like zna you're like why did you put garbanzo beans in there I put garbanzo beans in because this is going to give the satiety that I need like french fries do every bite of that tastes like you're eating a hamburger everybody Hamburg hamburger hamburger hamburger and it fills you up it's a lot of crunching and munching and you're getting all those added nutrients that you just don't get from White starchy bun and Fries the fact that they cook fries is not good for you the potato itself has a quick acting carbohydrate garbanzo beans are going to provide the needed carbohydrate that we need at every meal you want to have some complex carbohydrate and this is fiber rich and remember I told you I don't know if I said this but not only did the three foods that I'm sharing with you help you fight diabetes they also help you lose weight they also help you sponge cholesterol right out of your body and also help you fight blood pressure uhhuh all those things and so the greens and the beans this is an added food actually I could call that food number four for fighting diabetes is beans because that soluble fiber as it goes through your body it turns into blood sugar much more slowly and it also the fiber that's in it you eat it goes to your body and cholesterol gets absorbed and you poop it out so it lowers cholesterol helps your blood sugar and gives you that starch that you need at that meal because you want to have good the whole thing about biting diabetes is learning what's the smart way to spend your carbohydrates because in America we kind of don't do that very good we're spending carbohydrates on the amount of sugar that's in soda right we know not to do this this is a lot of sugar a lot of sugar that's in a one liter Mountain Dew we want to get rid of these carbohydrates and you want to use the good for you carbohydrates that's exactly right you can do that can absolutely do that so back to our Burger take a look at this what if you could trade it up typical hamburger and french fries as you take a look at this and 840 calories in that meal hamburger salad comes down to 520 uh total carbohydrate 85 gram 48 gram Bringing Down the total carbohydrate yay uh look at the Fiber goes from 6 to 10 we want more fiber absolutely and fat grams oh all the way from 41 gram down to 18 and the saturated fat all the way down to 4.5 because you used a ham lean hamburger and I only put a tiny bit of cheese on there if any at all definitely low so that's great um the improvements that you can make and you're just as satisfied you're just as satisfied yeah and if we did all the nutrients the nutrients would be way better too so I wanted to teach you more than just the hamburger salad trick um I wanted to to say that when it comes to salads you you don't need a recipe um you just need a box of greens right the big old already washed ready to go and love your leftovers like maybe cook enough extra in the evening so that you don't have you can have this for lunch um to added Ro roast off extra vegetables steam extra vegetables add them to I love to have raw and cooked vegetables on my salad I love to add some leftover brown rice or leftover quinoa add those things easy easy peasy also keep it Saucy I mean the salad dressing a lot of salad dressings have a lot of sugar in them so use chili use hummus use Sala and guac these would be great ideas to make it Saucy and delicious without and and you can watch those dressings and you can also add a fruity twist you can use oranges berries raisins uh to have that fruit that in there that's a a really delicious way to make it or pull from the pantry and find your Essentials and keep them fully stocked remember vinegar and oil classic a best way to go for the dressing for your salad don't have to worry about any added sugars but you can find them without added sugars as well and I always add canned beans yep that's my new croutons always adding those and tunin salmon packets these are great things too so you don't need a recipe to have greens and boost up the amount of greens that you are doing so I also want you to not be duped all salads are not healthy right I remember my neighbor uh she was like oh Zan she goes yeah I ate at Applebees today she said I got the um I got that grilled uh oriental chicken it has the red apple on it so I think it's their heart healthy choice and I was like uh no the red apple means it's a signature Apple be's dish not a heart healthy choice it means that they've injected extra calories fat sodium and sugar she's looking at me like no I felt like it was a really healthy choice ladies and gentlemen can you believe this makes that hamburger and fries at 840 look like diet food yep 104 grams of carbohydrate your goal is really 50 grams at a meal would be ideal this is 52 grams of total sugars they didn't delineate if those were added sugars but I can bet you that that is pretty much added sugars because there's no naturally occurring fruit here this is an unbelievable amount and the saturated fat we can only have 13 grams of saturated fat in a day there's no red meat here it's chicken how in the world and the sodium remember I told you I was going to tell you a tip today to help you with your blood pressure to help you with your cholesterol this meal is a heart attack and it's a salad it will wreak so much havoc on your blood sugar and you will think you did good because you ordered a salad and I want you to know it's not just this one you look they have seven different salads all of them the sodium the sugars all of them high high high so learning to dine out smartly is an important skill if you dine out but one of the things I want to teach you is that it's it's pretty easy to cook a little more at home yes it's easy to make smarter choices at restaurants but it's easy to cook more at home I want to show you that it's not that hard I want to show you you don't even need a recipe question is how many of you will say yes to dodging with greens will you do it will you do it great alrighty we've covered two Foods I think we're ready for food number three what do you think food number three what is it it's cauliflower cauliflower you know the memes if cauliflower can be Pizza you can be anything cauliflower it's incredibly nutrient-rich for improving insulin sensitivity while also being low in carbohydrate and low in calories so it can help us manage our weight it can help us trade out things uh to bring down calories in a meal I can replace so many higher carb food choices um for instance brown rice brown rice is a great choice and white rice is is not so great of a choice but even brown rice white rice brown rice I like brown rice but to have a whole entire cup of that might be it's quite a bit it's it's 180 calories it's 39 grams of carbohydrate that might be the right amount for someone who's very active or for a man uh but for a woman my age trying to manage weight more like a third cup is the right amount of rice so rice cauliflower can beef up your portion and you can mix them you can cook them together um but rice cauliflower you can serve rice cauliflower is rice and look at that it's only 40 calories and the total carb it's only eight gram you can really rice cauliflower is pretty cool it's a very very cool option you can rice it yourself running it through a food processor with a fresh raw cauliflower or you can buy it already bagged and already done for you I'm all about convenience aren't you yeah when you can also mashed potatoes uh I know I love me some mashed potatoes but guess what when I make mashed potatoes I make half of it I put cauliflower in there with it so it's a little less potatoes and there's cauliflower nobody knows there's cauliflower in it or better yet just Mash cauliflower and look at that what a great Savings in calories and what a great Savings in and you're getting more really neat cancer fighting and cellular helping us with um that insensitivity insulin insensitivity that we're trying to improve so cauliflower got that so you can also make them into chips chips chips I mean look at that does that kind of look like it could be a chip well what about loaded cauliflower nachos in a moment I'm going to show you how to make these but before I do and let me tell you you're probably going cauliflower nachos let me just show you for dinner we'll serve cauliflower nachos in our house instead of nachos Bel Grande let's do a little comparison one order of that is 730 calories but only 440 of my loaded my loaded cauliflower nachos or 81 gram of carbohydrate or 36 gram of carbohydrate that's a really nice Improvement and the fat grams look at that from 38 down to 18 and the saturated fat from six down to four let me show you how to make these cauliflower nacho shall we you cut out the core just run your knife around so the core comes right out just like that and then what we're going to do is we're just going to slice these into about half inch and and the ends fall off and that's fine just throw them all in the bowl it doesn't matter they're not all going to be perfect little flat things and that's okay uh they are going to be the base of these nachos and I'm using a tablespoon of avocado oil avocado oil or olive oil but avocado oil works really great when you're roasting 400° and I'm using garlic powder onion powder ground cumin chili powder teaspoon of all of those and 1/4 teaspoon of black pepper and I'm skipping the salt you don't need that salt just skip it you'll have plenty of flavor without it and in it goes so we have um I spread it out so that they're as flat as possible so you're going to get some nice caramelizing and Browning and we're going to put these in at 400° now I'm using convection roast mine I have what's called an air fryer on my it it's convection roast I'm doing 20 minutes and it's going to be like an air fry and if you have convection roast on your oven yeah use that button it's like an air fryer but if you have an air fryer then put them in the air fryer that's for sure now this also calls for chopped cabbage yep a half a cup of chopped cabbage that we're going to do for the last s minutes of roasting and then whoops I forgot to do the flat Edge the flat Edge really helps steady this as I get the seeds out now I take out all the seeds because that takes out any of the crazy heat and now you just get a really nice little jalapeno flavor um seriously and you can wear a glove with your left hand uh just make sure you wash your hand well so you don't touch your eyes all right we have done our 20 minute roast and check this out we got some nice Brownie and caramelization and I'm going to toss them over because we're going to roast the seven more minutes with the other toppings that we're going to put on this and it's optional you don't have to add chicken or turkey this happens to be cooked turkey I had left over you can add beans don't that's not option definitely want your beans black beans we're adding to this and then that little bit of cabbage on there it's going to add another awesome vegetable and only A3 cup of cheese I believe in using cheese just in small amounts and you know you kind of need a little bit you want that little feeling of nachos right you don't have to go crazy with cheese and then the jalapenos you could slice them but I dice them because that way I don't get too much in any one bite and that's how I've learned to like jalapenos so we're going to roast that seven more minutes and ladies and gentlemen look at that woohoo we got us some nachos now this will serve several people for appetizers like a party game day football that kind of thing or onethird of this for a meal I don't know about you but this is what I call a Heavenly dinner right here and we're going to add some salsa now I buy an organic salsa that's not too high in sodium and I think that's good to look for and then you can slice some avocado but mine was not ripe it was I was very disappointed so I happen to have in the refrigerator some of this holy guacamole which is a really good clean ingredients of guacamole you can put that on top and here we go are we ready to dig into our cauliflower nachos look at that it's veggie loed nachos whatever you want to call it if you want to take the cauliflower name out of it you can now you can there is room to add chips to this the nutrition information there's only 36 grams of total carbohydrate you could add 10 chips to this which is a serving and you'd still have that Munch and crunch but you're not eating 30 40 or 50 chips which is the problem right that's the problem so don't you love me you still get to have some chips they're just going to last you longer that's right and you're going to have so many more vegetables you're going to have so much more nutrition those Taco Bell grandies H nothing there is helping you on the cellular level with antioxidants nothing is helping you be healthier except they have pinto beans the the beans those are kind of healthy but they use bad fats in there so we don't want that but our dish it's not that hard to make and I do admit one of my goals to helping you dodge diabetes is getting you to roll up your sleeves and get in the kitchen play some music and quit dreading cooking have a recipe you're excited about making and serving the family and I challenge you to make those nachos in fact let me show you somebody who did make those nachos uh and this is Jenny from Wisconsin now she doesn't look like a grandma but she is a grandma so she had her adult children over and her grandchildren and these loaded cauliflower nachos were a huge hit she says with the whole family and two big cookie sheets were gone instantly and then she corrected herself she said I need to no longer refer to sheet pans as cookie sheets they are mostly for roasting vegetables yes that trick that we did roasting vegetables don't do that twice a year do that twice a week roasting vegetables are a great way to uh really change uh into a healthy lifestyle and it deliciously and then here's Becky from Michigan she says I made these for the family last week and they were a hit no leftovers at all uh the running joke in the house is nothing is what it seems anything can be made with cauliflower these will in rotation Especially since one of our goals this year is to eat fewer nacho chips isn't that great um isn't that great yay to Becky yay to Jenny um really great things so here's my question how many of you will say yes to buy some more cauliflower incorporating more cauliflower using it in a variety of ways nachos rice cauliflower mashed pizza crust yes you can make it into pizza crust too yeah all righty so these three foods were fun and all I [Music] mean we turned them into something pretty delicious didn't we yeah so are there more foods that Dodge diabetes like this in the same way yes indeed there are check this out this is cottage cheese cottage cheese is really great food for people fighting diabetes absolutely and you know what you can turn them into pancakes and waffles you're like really yeah you really really can and they're much lower in carbohydrate much higher in protein and a wonderful way to start your day and you can freeze them and have them in the freezer oh it's just great coela mix you can buy a bag of coela mix already shredded and ready to go and you can sauté this up into the most amazing what we call um egg roll in a bowl delicious dinner that we love zucchini is a wonderful low carbohydrate uh vegetable once again and you can use it to make these great pizza boats you can turn it into spaghetti zoodle it noodle it you can do all kinds of great things with zucchini um we have I don't know over 60 recipes uh well all the different things that you can do with zucchini and then spaghetti squash is an amazing vegetable so many people don't know what to do but it's so exciting to be able to incorporate that and make lasagna H stuffed spaghetti squash or Mexican style stuffed spaghetti squash and then almond flour learning and having the right recipes to able to use almond flour can really help reduce the amount of carbohydrate in your cookies these are the most delicious peanut butter cookies and uh also dates dates are a superstar in they have carbohydrate but they have fiber they have all these nutrients and they can replace sugar and they are amazing choice to use you can make these just right nutty uh cookies so where do I teach these recipes I teach these recipes and so much more in the dodging diabetes deliciously online course it's a four-part course where we dive into how to dodge diabetes in the morning afternoon and evening with every meal of the day and snacks and we talk about restaurants more because let me tell you there is so many more things to know and learn to not be duped at restaurants and reading labels we covered that in depth all about dodging diabetes and about the supplements you know a lot of people are talking about berberine we're going to discuss that in the program we do and what about chromium I will give you the information you need about these supplements so you can have a a good educated conversation with your doctor so you can be active in your care and make wise and good and best decisions and what about mastering Movement we talk about that in this course too I've teamed up with Sher mlin and she's a physical therapist and she leads us through excellent moves you do standing up that help you improve your core so that we improve our cellular and our insulin sensitivity through exercise that's right and how to use walking properly at the right times of day to bring blood sugar down perfectly so this course I'm super excited about it I'd love for you to join us and if you do sign up make sure you use the discount code to to save and here's um safo she took the course recently she said I was looking for an eating plan that is sustainable healthy tasty and would lower my A1C I had already managed to lower my A1C from its alltime high by giving up soda and things like that but I was stuck and needed to lower it further this program explained just what I needed to do to accomplish that using Z's information I have now lowered my A1C a total of 3.8 points I highly recommend this program and that that's safo and Marne from California let's give it up for safo way to go she's just uh done fantastically thank you for joining me for dodging diabetes with these three foods I hope you hit the like button and subscribe and the bell and I hope you'll join me again for another video real soon in the meantime keep it simple and eat [Music] real [Music] oh

Channel: Zonya Foco, RDN

Views: 293,500

Keywords: how to beat diabetes, Diabetes management, Lower blood sugar, how to cure diabetes without medication, diabetes control tips, diabetic recipes, diabetic diet, foods that lower diabetes, diabetes meal plan, diabetes cookbook, natural ways to lower diabetes, naturally lower diabetes, diabetes type 1, diabetes mellitus type 2, Zonya Foco, Dietitian, Nutritionist, Expert on Diabetes, Diabetes Prevention, How to stop Diabetes, How to fix lower blood sugar, Nutritionist on Diabetes

Id: 1uS2fgArYAw

Length: 42min 35sec (2555 seconds)

Published: Wed Nov 15 2023