Nacimiento de Servicios de Agua y Drenaje de
2.2 Los años 1970: inicio de los grandes proyectos de infraestructura 13
x Why Diabetics Remain in Diabetic State DVDs
x The 10 Steps to Beat Type 2 Diabetes x Death to Diabetes Lecture
x Death to Diabetes Workshop
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NOTICE DEATH TO DIABETES COOKBOOK
Notice to Readers
This cookbook is written with the express purpose of sharing the many recipes that were provided to the author by his mother, his daughter, his brother Greg, his sister Margo, and various people from churches and from across the country. Consequently, the information in this book is provided for informational purposes only and is by no means meant to be a substitute for the advice provided by your own doctor and other healthcare professionals. It is imperative that you always consult with your doctor to discuss your health state and determine your specific course of action. The author shall have no liability or responsibility to any person or entity with respect to any loss, damage or injury, caused or alleged to be caused directly or indirectly by the information contained in this book.
The information in this book is not intended to prescribe any form of treatment for any illness or medical condition. This information should be used as a guide in interacting with your doctor, your diabetes health coach and other healthcare professionals, and should not be considered a substitute for expert medical opinion.
This cookbook was developed based upon feedback and questions from diabetes workshops, lectures, phone calls, health coaching sessions, and emails from people across the United States, and from other countries.
This cookbook can be used alone, or can be used as part of an overall health and wellness plan that may include other resources such as our online videos, DVDs, audio CDs, and the book that started it all – Death to Diabetes. This diverse set of learning tools have been developed to make it easier for you to acquire the knowledge and become empowered in your decision-making to improve your health.
The U. S. Food & Drug Administration has not verified any therapeutic claims expressed or implied in this book. You (the reader) are responsible for making any decisions regarding the suitability and validity of the information provided in this book. Always consult with your doctor before you implement any changes to your diet,
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DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS
Table of Contents
Acknowledgements...iii
Death to Diabetes® Products...xi
Notice to Readers...xii
Table of Contents...xiii
Don’t Delay! -- Get Started Now!...xxi
Chapter 1. Introduction... 1
Purpose... 1
Recipe Categories... 4
Chapter 2. Super Meal Model®... 5
The Death to Diabetes Nutritional Protocol... 5
The Super Meal Model (Diagram)... 7
Calorie Counting... 8
Chapter 3. Managing Diabetes... 10
The 7 Diabetes Wellness Factors... 10
The 10 Steps to Beat Type 2 Diabetes... 12
Chapter 4. Food Tips... 15
Planning & Preparation... 15
Meal Planning Strategy for Type 2 Diabetics... 16
Importance of Food and Ethnic Cultures... 17
Food and Socialization... 18
Food Preparation and Cooking Tips... 19
Apple Butter Spread... 20
Beans, Grains, Nuts & Seeds... 20
Beef ... 21
Beverages ... 22
Bread Crumbs (Crunchy Coating) ... 23
Bread: Sourdough ... 23
Bread: Sprouted Grain... 23
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Probiotics and Prebiotics ... 37
Quiche ... 38
Restaurants: Eating Out at Restaurants ... 39
Rice... 40
Salads ... 40
Sandwiches... 41
Seasoning: Spices and Herbs ... 41
Seasoning: How to Use Spices and Herbs ... 42
Snacks ... 54
Soups ... 54
Split Pea Soup ... 54
Succotash ... 55
Sugar and Sweets ... 55
Tea... 58
Meal Planning & Grocery Shopping Tips... 64
Reading Food Labels... 68
Chapter 5. Recipes... 71
Barbecued Chicken... 71
DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS
Barbecue Sauce 2... 76
Beef: Filet Mignon with Mushrooms... 77
Beef: Meatloaf with Tomato Sauce... 78
Beef: Pepper Steak & Vegetables... 79
Beef: Sirloin Wraps... 81
Beef: Beef Taco... 82
Beef: Beef Tortilla... 83
Broccoli & Egg... 84
Broccoli & Salmon... 85
Broccoli with Onions & Almonds... 87
Broccoli and Tofu Pasta... 88
Brussel Sprouts with Sweet Potatoes... 89
Cabbage & Fish... 90
Cabbage Slaw... 91
Casserole: Broccoli... 92
Casserole: Broccoli & Rice... 93
Casserole: Cabbage... 94
Casserole: Chicken and Broccoli... 95
Casserole: Crockpot Layered Enchilada... 96
Casserole: Eggplant... 97
Casserole: Lentil... 98
Casserole: Squash... 99
Casserole: Turkey Broccoli... 100
Casserole: Soybean... 101
Casserole: Zucchini-Mozzarella... 102
Chicken, Broccoli & Rice... 103
Chicken and Broccoli Quiche... 104
Chicken Parmesan... 105
Chili... 106
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TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK
Dessert: Cake (Chocolate Flourless)... 113
Dessert: Cake (Lemon Pound)... 114
Dessert: Cookies -- Chocolate Chip & Flax... 115
Dessert: Cookies -- Chocolate Gingerbread... 116
Dessert: Cookies -- Oatmeal and Raisin... 117
Dessert: Ice Cream (Homemade)... 118
Dessert: Quick Desserts... 119
Eggs and Smoked Salmon... 120
Eggs: Omelet... 121
Eggs: Poached... 122
Eggs: Scrambled with Tofu... 123
Eggs: White Omelet... 124
Enchiladas: Black Bean and Vegetable Enchiladas... 125
Enchiladas: Crockpot Chicken Enchiladas... 126
Enchiladas: Turkey and Black Bean Enchiladas... 127
French Toast (Almond-Crusted)... 128
French Toast... 129
French Toast (Low Fat)... 130
Grilled Vegetables... 131
Grits and American Cheese... 132
Gumbo: Chicken and Rice... 133
Gumbo: Okra and Chicken... 134
Gumbo: Seafood... 136
Gumbo: Turkey Gumbo Soup... 137
Ham and Eggs... 138
Hot Dogs and Beans... 139
Hot Dogs and Cabbage... 140
Hot Dogs: Chili Hot Dogs... 141
Italian: Lasagna, Spinach and Mushroom... 142
Italian: Lasagna (Vegan with Tofu)... 144
Italian: Lasagna (Vegetable)... 146
Italian: Pizza (Casserole)... 148
Italian: Pizza (Homemade)... 150
Italian: Pizza (Meat and Crust)... 152
Italian: Pizza (Muffin “Quickie”)... 153
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Italian: Pizza (Vegan, No Cheese)... 155
Italian: Pizza (Vegetable)... 156
Italian: Pizza (Vegetable, No Cheese)... 157
Juice: Celery-Spinach-Parsley ("Potassium Broth")... 158
Juice: Celery-Parsley-Garlic ("Rejuvenator")... 158
Juice: Cucumber-Beets ("Body Cleanser")... 158
Juice: Cucumber Celery Cooler... 159
Juice: Flaxseed & Apple... 159
Juice: Tomato & Garlic... 160
Juice Drink “Quickie”... 160
Muffins: Apricot Oatmeal... 161
Muffins: Date Bran... 162
Oatmeal... 163
Okra and Shrimp... 164
Omelet... 165
Omelet: Spinach... 166
Omelet: Vegetables... 167
Omelet: Veggie... 168
Omelet: Zucchini, Garlic, Croutons... 169
Pancakes Buckwheat & Flaxseed... 170
Recipe for Apple Butter Puree ... 171
Recipe for Blueberry Syrup... 172
Pancakes Oat Bran... 173
Pork Chops (Baked)... 174
Pork Chops (Baked)... 175
Pork Chops with Caramelized Apples and Onions... 176
Pork Chops (Stuffed)... 177
Red Beans and Rice... 178
Salad: Asparagus... 179
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Salad: Beef and Pepper... 187
Salad: Broccoli and Barley... 188
Salad: Broccoli, Pasta, Tomatoes & Peppers... 189
Salad: Carrots & Raisins... 190
Salad: Chicken with Apple and Walnut... 191
Salad: Chicken (Grilled) and Spinach... 192
Salad: Fettuccini with Tomatoes and Artichoke Hearts... 194
Salad: Fruit... 195
Salad: Grilled Chicken and Lemon-Yogurt Dressing... 196
Salad: Grilled Turkey, Cranberries and Vinaigrette... 198
Salad: Romaine & Spaghetti Squash Parmesan... 200
Salad: Spinach... 201
Salad: Spinach, Salmon & Walnuts... 202
Salad: Spinach and Shrimp... 203
Salad: Steak, Tomatoes, Peppers, Onions, Vinaigrette... 204
Salad: Triple Bean... 207
Salad: Triple Bean & Canned Salmon... 208
Salad: Tuna and White Bean... 209
Salad: Tuna (Seared) and Bean... 210
Salad Dressing Recipes... 211
Sandwich ALT – Avocado, Lettuce & Tomato... 217
Sandwich: Bacon and Egg... 218
Sandwich: Beef... 219
Sandwich: Chicken (Hot)... 221
Sandwich: Chicken Salad... 222
Sandwich: Chicken Salad (Warm)... 223
Sandwich: Grilled Cheese... 225
Sandwich: Ham... 226
Sandwich: Hamburger... 227
Sandwich: Hot Dogs... 231
Sandwich: Mozzarella & Veggie... 232
Sandwich: Sub Quickie... 233
Sandwich: Tempeh... 234
DEATH TO DIABETES COOKBOOK TABLE OF CONTENTS
Sandwich: Turkey... 238
Sandwich: Turkey Burgers (Cheese-Stuffed)... 239
Sandwich: Roasted Vegetables... 240
Sandwich: Turkey Caesar... 241
Sandwich: Turkey Burgers... 242
Seafood: Crab Bake... 243
Seafood: Fish (Baked) with Parmesan Cheese... 244
Seafood: Salmon (Baked) with Cucumber Dill Sauce... 245
Seafood: Salmon (Grilled) with Green Beans... 246
Seafood: Scallops with Spaghetti... 248
Seafood: Shrimp in Tomato Sauce... 250
Seafood: Tilapia with Mushroom Sauce... 252
Seafood: Tuna (Grilled) & Marinated... 253
Smoothie: Apple Cinnamon... 254
Smoothie: Banana and Peach... 255
Smoothie: Blueberry Smoothie... 255
Smoothie: Berries & Flaxseed... 256
Smoothie: Fruit, Nuts & Yogurt... 257
Smoothie: Fruit “Quickie”... 258
Smoothie: Strawberry Flax Smoothie... 258
Snack: Cajun Chicken Fingers... 259
Snack: Juice “Quickie” Drink... 260
Snack: Mix ‘n Match... 260
Snack: Nuts & Fruit... 261
Snack: Parsley Hummus... 261
Snack: Raw Veggie Platter... 262
Snack: Seasoned Pita Chips... 263
Snack: Turkey Sandwich... 264
Snack: Veggie Pita Pizzas... 265
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TABLE OF CONTENTS DEATH TO DIABETES COOKBOOK
Soup: Crockpot Taco... 274 Soup: Lentil... 275 Soup: Okra... 276 Soup: Shrimp Vegetable Soup... 278 Soup: Split Pea... 279 Soup: Tomato... 280 Soup: Tomato Vegetable... 281 Soup: Turkey Vegetable Soup... 282 Soup: Vegetable Chili... 283 Soup: Zucchini & Tomato... 284 Spinach & Egg... 285 Spinach and Salmon... 286 Stew: Chicken... 288 Stew: Lentils, Tomatoes, Onions... 289 Stew: Okra and Shrimp... 291 Stew: Vegetable and Coconut... 292 Stir-Fry: Broccoli & Cabbage... 293 Stir-Fry: Broccoli & Chicken... 294 Stir-Fry: Chicken & Vegetables... 295 Stir-Fry: Sweet and Sour with Chicken... 296 Stir-Fry: Sweet and Sour with Pork... 297 Stir-Fry: Shrimp, Cabbage, Carrots & Broccoli... 299 Stir-Fry: Tofu & Vegetables... 300 Stir-Fry: Turkey & Vegetables... 301 Stuffed Green Peppers... 302 Tofu With Peppers, Peanuts, and Mushrooms... 303 Turkey Cutlets with Lemon and Parsley... 304 Vegetarian Jambalaya... 305 Venison and Chestnut Casserole... 306 Alternative Healthier Foods... 308 Contact Information... 311
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Don’t Delay! -- Get Started Now!
Super Breakfast
This type of vegetable-based breakfast provides a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing.
1 ½ cups steamed spinach (or 1 cup steamed broccoli) 2 oz. baked wild salmon (or sardines, or an Omega-3 egg)
½ yellow pepper, mushrooms, spices
1 tbsp. extra virgin olive oil (add after steaming vegetables) 16 oz. filtered water
1 slice of toasted sprouted grain bread (optional addition) Super Dinner
This type of dinner sets the stage to help the body cleanse/detoxify and repair itself while you sleep.
1 cup steamed Brussel sprouts and 1 cup steamed broccoli 5 oz. baked skinless chicken breast (or 5 oz. wild salmon)
½ red pepper, mushrooms, spices
1½ tbsp. extra virgin olive oil (add after steaming vegetables) 1 slice of sprouted grain bread
16 oz. filtered water (or 16 oz. white tea)
Optional meal: a raw salad that contains the aforementioned foods with Romaine lettuce and organic salad dressing
Super Snack
The following nutritious snacks require very little time to prepare.
1 apple, a handful of walnuts/almonds, a glass of water
1 cup of grapes, a handful of trail mix/pulse food (nuts/seeds), water 8 oz. organic/raw juice, mix in 2 tbsp. of ground flaxseed
1 cup of yogurt, add flaxseed, blueberries; glass of water 4-5 whole grain crackers, 2 oz. canned salmon/tuna, water
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Chapter 1. Introduction
Purpose
Because of the success of my book Death to Diabetes – The 6 Stages of Type 2 Diabetes Control & Reversal, and because of requests from many of my readers, I was asked to develop a cookbook of recipes that provided a variety of super meals and super snacks.
This cookbook provides more than 300 recipes and food tips to help diabetics fight their diabetes. More importantly, this cookbook was designed to address the following top problems that many diabetics and my readers expressed during workshops, teleseminars, and via email:
x What to Cook/Not Cook x Favorite Foods/Cravings x Time
x Money
The ideas for many of the following recipes came from my daughter Cynthia, my brother Greg, my mother, customers I met from my workshops, others from various churches, and emails from some of my readers. I also modified recipes from health-oriented websites to align with my Super Meal Model for Type 2 Diabetes.
Because this cookbook was designed to focus on content and provide more complete meals, there are a lot more pages of recipes but without
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INTRODUCTION DEATH TO DIABETES COOKBOOK In addition, there are hundreds of specific food tips, specifically to address how to enjoy your favorite foods. For example, there are food tips about bread, chocolate, desserts, French fries, ice cream, flour, mac
‘n cheese, fried foods, and pizza – that enable diabetics to enjoy these foods instead of avoid them and feel deprived. In addition, there are food tips about various spices and how they can be used to enhance the taste of various foods while ensuring that the meals will be healthy and beneficial to diabetics. There are also food tips about eating out at restaurants.
This cookbook is truly unique because it is not designed like most cookbooks with sections for breakfast, lunch, and dinner. The primary reason for not doing this is because many of the super meals can be eaten for breakfast, lunch or dinner. As a result, the recipes are listed in alphabetical order.
Time is a key issue that diabetics struggle with, so there are food tips, meal planning tips, and recipes about preparing snacks, quick lunches and various dishes.
Money is another issue that diabetics (and all of us for that matter) struggle with, so there are specific meal planning and grocery shopping tips that will help you to save money with your grocery bill.
Sweets is another issue that diabetics struggle with, so there are food tips about desserts, sugar and sweets; and, recipe sections for desserts.
Favorite foods for different ethnic cultures are addressed by providing food tips about transforming your favorite foods into healthier versions so that you can enjoy eating again and not suffer the unnecessary health complications. Most diabetic cookbooks ignore the importance of culture and how it influences our food choices. This is a major oversight that leads to an unhappy diabetic.
Day-to-day planning and managing your diabetes is a major concern that diabetics have. This is due to the fact that there are 7 wellness factors that diabetics must manage besides their meals. For that reason, this cookbook identifies those 7 factors and provides an overview of the 10 steps to control, reverse your diabetes – from the Death to Diabetes book.
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DEATH TO DIABETES COOKBOOK INTRODUCTION Once you have a good understanding of the Super Meal Model, you can modify these recipes to expand your food selections even further. In addition, you can design your own diabetes meal plan to suit your taste, health needs and lifestyle. And, don’t forget that you can convert many of your own favorite meal recipes to super meal recipes by using the Alternative Healthier Foods table in the Appendix.
However, you should always measure your blood glucose before your meals and 2 hours after your meals to determine which of these recipes are best for you.
The following chapter provides general food tips for grocery shopping, meal planning, and meal preparation.
Following that chapter are more than 200 recipes of super meals and super snacks that you can use to develop your own customized meal plan.
Please Note: If you have a favorite recipe, please send it to us at [email protected]). If it is approved, you will receive credit for the recipe and a 10% discount on your next purchase.
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RECIPE CATEGORIES DEATH TO DIABETES COOKBOOK
Recipe Categories
The recipes in the Recipes section are provided in alphabetical order, with the following major sections:
x Barbecue
x Italian (Lasagna, Pizza) x Juice
x Stuffed Green Peppers x Tofu
x Turkey
x Vegetarian Jambalaya x Venison
These recipes are grouped into these categories to make it easier to develop your own meal plan for the next 90 to 180 days. If you do not have the time to develop your own meal plan, refer to the Death to Diabetes 90-Day Diabetes Boot Camp & Meal Plan book.
These recipes are not grouped like most recipe books, with sections for breakfast, lunch and dinner. The reason for this is because many of the recipes can be used for breakfast, lunch, or dinner.
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Chapter 2. Super Meal Model ®
The Death to Diabetes Nutritional Protocol
The Death to Diabetes Super Meal Model is designed to address the nutrient deficiencies and hormonal imbalances associated with Type 2 diabetes. In general, a super meal or super snack must provide a balance of carbohydrates, protein, and fat; and utilize the 5 “live” super foods:
vegetables, some fruits; lean protein; plant oils; filtered water; and, some organic whole grains.
More importantly, super meals must reduce or avoid the 5 “dead”
foods: refined flour, starchy foods; refined sugar, fructose corn syrup;
trans fats (partially hydrogenated oil); excess saturated fat from fatty animal meats; and, various drugs, including alcohol, tobacco, caffeine, OTC drugs and prescription drugs.
The following is a list of the key attributes of a super meal or super snack:
x Meal size: 400-500 calories
x Meal balance of macronutrients: 40% - 30% - 30% (Carb-Protein-Fat)
x Meal frequency: 4-6 times a day
x Fiber content: 32 to 35 grams each day
x Macronutrient quality: whole food, not processed (packaged) foods x Food state: at least 50% raw vegetables vs. cooked vegetables x Nutritional supplementation: Food-based, not synthetic
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SUPER MEAL MODEL DEATH TO DIABETES COOKBOOK The key health benefits of the Super Meal Model include the following:
x Promotes blood glucose stabilization.
x Prevents excess insulin production.
x Promotes fat burning, energy production, and weight loss, especially in the belly area.
x Reduces micro-inflammation and excess oxidative stress.
x Increases thermogenic mechanisms, speeding up metabolism.
x Promotes regularity, colon health, and the removal of extra cholesterol.
x Promotes growth of friendly intestinal bacteria, aids digestion and strengthens the immune system.
Refer to Chapter 7 of the Death to Diabetes book for more details.
Meal Plan Strategy:
In order to achieve these health benefits, your diabetes meal plan must focus on vegetables, more vegetables, soups, salads, and no grains.
Eventually you can introduce some of the more carbohydrate-dense meals such as the casseroles and some grains – as long as your post-meal blood glucose levels have steadily come down, and have reached the normal blood glucose range of 80 mg/dl to 110 mg/dl.
However, if your blood glucose level and other inflammation markers have not improved, you should continue to focus on vegetables, raw juices, Omega-3s, fiber, and other anti-inflammatory foods; and, more importantly, shut down consuming all of the 5 “dead” foods, especially the refined flour, refined sugar, high fructose corn syrup, partially hydrogenated oil, and drugs/medications.
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DEATH TO DIABETES COOKBOOK SUPER MEAL MODEL The Super Meal Model (Diagram)
Note:Many diabetics have tried counting calories or counting carbs, but have been unsuccessful with controlling and reversing their diabetes.
Why? Because calorie or carb counting alone does not ensure that your meal is nutritious enough to fight the root causes of your diabetes. On the other hand, the Death to Diabetes Super Meal Model is designed to fight, control, and reverse your diabetes.
Note: You should always measure your blood glucose before and 2
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SUPER MEAL MODEL DEATH TO DIABETES COOKBOOK
Calorie Counting
Calorie counting can be tedious and frustrating. However, you can use calorie counting as a tool or guide to help you design your daily/weekly meal program. And, once you become familiar with the physical size and calorie counts for various foods, you will not have to spend a lot of time counting calories at each meal.
In order to accomplish this, first, you need to determine the amount of calories you require on a daily basis to maintain your current weight – this is known as your maintenance calorie count. You can determine this by using one of the calculators on any of the many diet-related websites – just google with “diet calculator”. For an example, let’s use 2250 calories as the maintenance calorie count.
If the overall goal is to lose weight, specifically, fat, then, you need to set a target calorie count that is at least 20% below your current maintenance calorie count of 2250:
2250 – (20% of 2250)= 2250 – 450 = 1800
So, 1800 calories would be your daily target calorie count.
Next, using 40%-30%-30% as a starting point, the calories would be distributed as follows:
Carbohydrates: 40% of 1800 = 720 Protein: 30% of 1800 = 540 Fat: 30% of 1800 = 540
Since there are 4 calories in each gram of a carbohydrate, 4 calories in each gram of a protein, and 9 calories in each gram of a fat, the number
Since there are 4 calories in each gram of a carbohydrate, 4 calories in each gram of a protein, and 9 calories in each gram of a fat, the number