Salutations!

As the cost of "Sick"care skyrockets so to do the cost associated with every aspect of the sick care industry (insurance premiums, co-pays, pharmaceutical drugs, sick leave, etc.). The time to act and take care of ourselves while jealously guarding our health has come. We can no longer afford to hand over our health or our wealth to others and hope to live happy, productive lives. The goal of this blog is to wade through some of the more mundane as well as a few sensational health issues that affect us today and how to get over them.







Monday, December 1, 2014

Diabetes - A 21st Century Scourge: Approved Food List and Sample Meal Plan for Phase One




In line with the previous post we continue with practical ways to help alleviate or mitigate diabetes through meal plans. As stated in the aforementioned article Phase 1 is not intended to be a plan that lasts forever. It is only intended to jump start your transformation and accelerate weight loss when combined with an exercise plan. Eventually there should be a transition to Phase 2 which usually happens at the 4-6 week mark. As with any meal plan or exercise regime please consult with a trusted medical practitioner.


Approved Foods for Phase 1

Beverages
Lean Meat/Protein (grilled or boiled 3.5 oz.for women, 6 oz.for men  - choose one per meal)
Vegetables (raw or steamed, 1 cup; choose one per meal)
Fruits (choose one per meal or as a snack)
Breads
     Water

     Tea

     Coffee




     Lobster

     Veal

     Beef

     Chicken breast

     Crab

     Fresh white fish

     Shrimp

     Bison (buffalo)

     Elk

     Venison (deer)

     Egg (only occasionally either hard boiled, poached or scrambled but no oils
     Spinach

     Chard

     Chicory

     Beet greens

     Green salad

     Tomato

     Celery

     Fennel

     Onions

     Red radishes

     Cucumbers

     Asparagus

     Cabbage
     Apple
     Granny Smith apple*
     1/2 Grape- fruit
     1/2 cup Straw- berries

(You may choose to eat your fruit with a meal or as a snack)

















*Recommended
     1 Piece Doctor Krack-er Crisp Bread





Phase 1, Week 1 Meal Plan

Day One:
Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste. No cheese or mushrooms.
     1 apple
     Or you may have a protein shake with fruit
            Snack:
     1/2 cup strawberries
            Lunch:
     Chicken breast
     1 cup spinach or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 grapefruit
            Dinner:
     Lean beef, elk, buffalo, veal, or filet mignon
     1 cup green salad or asparagus
     5 pieces 365 mini-toast

Day Two:
            Breakfast:
     1 egg and 2 extra egg whites
     1/2 grapefruit
     Or a protein shake
            Snack:
            Lunch:
     Fresh white fish
     1 cup cabbage or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 cup strawberries
            Dinner:
     Crab or shrimp
     1 cup asparagus or green salad
     5 pieces 365 mini-toast




Day Three:
            Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste). No cheese or mushrooms.
     1 Granny Smith apple
     Or a protein shake
            Snack:
     1/2 Strawberries
            Lunch:
     Chicken breast
     1 cup tomatoes or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
            Dinner:
     Deer, elk, veal or fillet mignon
     1 cup spinach or green salad
     5 pieces 365 mini-toast

Day Four:
            Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste. No cheese or mushrooms.
     1/2 grapefruit
     Or protein shake
            Snack:
     1/2 cup strawberries
            Lunch:
     Chicken breast
     1 cup romaine salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
            Dinner:
     Filet mignon
     1 cup spinach or green salad
     2 slice melba toast




Day Five:
            Breakfast:
     Shrimp or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste). No cheese or mushrooms.
     1 Granny Smith apple
     Or protein shake
            Snack:
     1/2 grapefruit
            Lunch:
     Fresh white fish
     1 cup cucumbers or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 strawberries
            Dinner:
     Veal, filet mignon, or extra lean hamburger meat
     1 cup mixed greens salad or asparagus
     5 pieces 365 mini-toast

Day Six:
            Breakfast:
     Shrimp or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste). No cheese or mushrooms.
     1 Granny Smith apple
     Or protein shake
            Snack:
     1/2 grapefruit
            Lunch:
     Fresh white fish
     1 cup cabbage or green salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 cup strawberries
            Dinner:
     Deer, elk, veal or fillet mignon
     1 cup mixed greens salad or asparagus
     1 Doctor Kracker Seedlander Crispbreads



Day Seven:
            Breakfast:
     Fresh white fish or one egg (hard boiled or poached). Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery with a little salt and pepper to taste. No cheese or mushrooms.
     1 Granny Smith apple
     Or a protein shake
            Snack:
     1/2 grapefruit
            Lunch:
     Chicken breast
     1 cup romaine salad
     1 Doctor Kracker Seedlander Crispbreads
            Snack:
     1/2 cup strawberries
            Dinner:
     Veal, filet mignon, or extra lean hamburger meat
     1 cup mixed greens salad or asparagus
1 Doctor Kracker Seedlander Crispbreads








No comments:

Post a Comment