Celebrate Celery In 10 Different Ways

Celebrate Celery In 10 Different Ways

Celery – how do I buy thee?  Hearts only? Organic? .99 cheapest option?  In this case, the answer is NOT “it depends”.  Alway buy organic when it comes to celery – there’s no hard coating to ward off the pesticides!  It’s mostly water and if it’s fed more than water, you are literally drinking the toxins.  And as you’ve been learning with HDM – you’re not only learning the right foods to eat, but also learning what to avoid like toxins, plastics, bad oils, gummy fillers – all things that wreak havoc on your poor system that is just trying to turn food into energy; it doesn’t know how to process those other items!!   #soapbox #readingredients

I will warn you – the organic are a bit, well, rougher to chew and they are more fibrous.  Like anything fresh, eat them within the next couple of days.

Here are the different ways I use them:

  1. juiced (not blended – yuck! bad consistency) with wheat grass, 1/2 granny smith apple, carrots, cucumbers
  2. with almond butter in the groove; optional seeds, cinnamon, nutmeg, dried goji berries
  3. sliced or diced into soups (bone broth! yum!)
  4. sliced or diced into lettuce salads
  5. diced into wild salmon or tuna wraps (I use lettuce for wraps)
  6. dipped (ok, scooped) into homemade guacamole
  7. sauteed (with coconut oil) with other fresh veggie buddies (red peppers, bok choy, snow pea pods)
  8. definitely not for breakfast – just not a breakfast food for me
  9. cook with sausage and onions for some extra crunch
  10. make it the main part of a salad; marinate with ACV and EVOO (google it) and herbs/spices

The purpose of these Healthy Diabetes Management posts are to expand your food horizons.  This is how I made my body more effective at processing my insulin and gradually lost weight and prescriptions.  Here’s a good place for recipes: http://www.bonappetit.com/recipes/slideshow/celery-recipes

Eventually below here, I will add my accompaniment spices or foods from Amazon.  I’ll save that for a rainy day.  Please come back to visit!

Let’s Be Adults about Milk

Let’s Be Adults about Milk

You don’t NEED milk.  You need protein.

What type of cow does almond milk come from?  A nutty one!

Did you laugh?

You know by now that cows are pumped with hormones to increase production for an ever growing world demand.  When you get the chance, just try Almond Milk, Unsweetened, with Vanilla (30cals).  They have it in refrigerated section by the bovine milks.  Coconut Milk has a lighter texture than Almond Milk and is good for smoothies.  I only buy Almond Milk because 1) I’m the only one in the house that drinks it and 2) I like the richness of the texture and flavor.

And NO you do not use this in cereal, because you shouldn’t be eating cereal – at least if you want similar results to what I’ve accomplished (20% fat loss and 20lbs)

I cannot advise you on what your child should have; I’m only telling you about my health journey and what worked for me.


Here are some hints:

  • It doesn’t come in small refrigerated sizes, but you can buy it in tiny cartons (8 pack) in the dry milk/shelf section if you want to give it a try.
  • Don’t try to buy ahead and freeze, it gets chunky.
  • Tried making almond milk from scratch; it was too chunky for me and didn’t save me money.
  • Almond Milk is nut – based; just a reminder, if you have nut allergies, go with coconut – but try tiny portions first.
  • Hemp is another good ‘milk’ to try, but a little more expensive than almond or coconut
  • replace all cream (in coffee) with almond milk – most coffee shops carry this, sometimes they charge .50 extra – they usually won’t have the unsweetened/30cal, but it’s better than bovine juice.
  • Got the munchies?  Mix raw cacao, cacao nibs, chocolate protein powder and almond milk for a frothy shake – add ice for chunks.

The last one really helped me with snacking between meals – I got my protein and I felt filled up not bloated.

Confession:  I would stop by McD’s for a small fries (it’s small, so it’s ok, right?) and a diet Coke thinking that it was just a tiny snack… learn to bring snacks with you.  I set up the dry ingredients in my mixer the night before, add milk and ice, put it in a cooler and eat my meal/snack on the go.

Like Nike says… you know.


Once you go Naturally Nutty, You’ll Never Go Back!

Once you go Naturally Nutty, You’ll Never Go Back!

“Yuck! It’s too nutty”

said my daughter at age 15 when I started switching over to almond butter, sun butter and cashew butter.

My nutritionist* recommended getting rid of all oils except coconut oil for cooking and baking, and using cold pressed olive oil for salad dressing (never heated).  He said that the nut butters should only have one ingredient, two at most: the nut and sea salt (sometimes).  A year into my new healthier foodstyle program, my daughter told me that she can taste the oils in the other creamy peanut butters.  “Now I see what you mean Mom”.  Score one for Mom!

Here’s how I added nut butters to my diet to help lose fat to allow my muscles to better process my insulin:

  • first I threw away any butters that had oils and corn syrup
  • I started reading ingredients
  • I added it to greek yogurt for natural flavor (I don’t eat yogurts with more than 5g sugar)
  • I added it to smoothies
  • I take a spoonful when I get sweet cravings

Hint:  you can add Stevia Chocolate Chips for a little extra sweetness.

In my personal experience, I find the sunbutter (sunflower seeds) to be more bitter and hard to get used to.  Raw almond butter is more expensive than the creamy brands we grew up with, but that stuff had fillers – and we diabetics don’t need any more filling due to our insulin resistance and tendency to get fluffy around the middle.

My ultimate treat:  Nuttzo Brand Nut Butters – they combine multiple types of nuts AND seeds in their butter.  LOVE the crunch and the flavor!  I stock up when they are on sale.  Whole Foods gives a case discount and you can use coupons with the case discount!  Haven’t found any coupons for Nutzo but occasionally it goes on sale and I buy 2 or 3 at a time.

You’ll NEVER go back to the oily stuff!



*Credit:  A+A Wellness

So Kale Me Maybe

So Kale Me Maybe

I find Kale to be much more versatile than lettuce.  You wouldn’t put lettuce in the oven or in a shake, would you?  Lettuce is a water-based filler food, but Kale is like the Superman of foods.  You can eat it hot or cold, baked or shaked.  Our Publix sells big fluffy bags for $3-5.  It’s way too much for me to finish before it goes bad, so I chop it up (removing the thick stalky part) and put a bunch in the freezer for shakes and a bunch in the fridge to be able to grab a handful for recipes and salads.

You can make:

  • Kale Chips
  • Kale Soup
  • Kale Salad
  • Kale n Quinoa
  • Kale Shake

As I was (and still am) on my new foodstyle habit changing journey, I found kale to be fulfilling.  Personally wouldn’t eat it without adding it to something or adding something to it (olive oil/ACV, himalayan salt, lime chili seasoning, soup veggies).

One warning I have for you is about purchased soups with Kale – just because it has veggies and kale in it, doesn’t mean it’s good for you.  Canned soups or store bought soups (hot bar) add oils and fillers you don’t want.  Anything fresher is better for you.

Feel free to share your recipes below.  Remember, I’m just sharing my small changes for healthy diabetes management.

Let me know if you’d be interested in watching me cook on Facebook live or on YouTube.  I’m trying to get over my shyness on video, but I love to cook and I love to share.  Locally, in Marietta, I will be holding a health class with nutritional give-aways to help others succeed in making healthy substitutes.  This is not a recipe site, rather a journey into trying new veggies and adding healthy alternatives to your grocery list.


Quinoa is the Queen of Non-Grains

Quinoa is the Queen of Non-Grains

Quinoa is my savior.  She saved me from helping upon helping of pasta and rice.  She’s easy to prep for a whole week, can be eaten cold or hot, mixed or plain, and isn’t a grain that I was trying to avoid as I decreased my dependence upon insulin shots.

I still prick my finger now and then when I’m feeling a bit “off” just to be sure that I’m still on track.  I still meet with my endocrinologist yearly, not quarterly anymore.  Always ask your Doctor a lot of questions!!!  How can I decrease my insulin dose?  What foods are known to help with digestion and insulin resistance.

Back to Quinoa (keen’-wah)… You can make it in a rice cooker (as irony would have it) or stove top.  I would make a batch on Sunday or Monday and then take it out as needed.  Here are some recipe suggestions:

  1. cold quinoa on salad, at least 1/4 cup*
  2. heat it up in a frying pan with a little coconut oil, fresh kale (next blog post), diced yellow squash and red pepper
  3. heat it up with some grass-fed ground beef and place in lettuce leaf
  4. cold quinoa mixed with green, red, yellow peppers, garbanzo beans, olive oil, red wine vinegar as a side salad

Examples of spices to mix in:  turmeric, curry, oregano, sage, Italian seasoning (make your own), cumin

*note: get rid of salad dressings, all you need is pure olive oil and red wine vinegar plus some spices

Sprout Your Health With This Beginner Bread

Sprout Your Health With This Beginner Bread

When you are starting your health journey and are told you must get rid of bread, rice, pasta and crackers (basically all white flour products)…. your first reaction?  YEAH RIGHT!

There are substitutes!  Sprouts and sprouted grains are a way to feel filled up and not crave more.  Ever notice how you can’t just have one slice of toast or just 1/2C of the recommended serving of pasta? Eventually you will get rid of the grains, but not at this beginner step in the health journey.

To get rid of my dependence on insulin, I started slowly.  Here’s the progression:

  1. No toast or bread with any meals (if you go out to eat, tell them to keep the bread basket – or chips)
  2. Replace pasta and rice with quinoa – there are different types, experiment with different veggies mixed in
  3. Buy sprouted grains bread (read the ingredients for no extra sugars or fats) and keep in freezer for when you crave a slice
  4. Black Bean Pasta instead of white pasta (and there’s not such thing as pure whole wheat pasta, they mix in the white flour
  5. Instead of croutons, buy different sprouts for some crunch

The Beginner Bread I mentioned in the title (cue the angels’ singing):  Ezekiel 4:9 Sprouted Grains.

It doesn’t last as long as the well-preserved square breads, so I put mine in the fridge.  On my diet, I was allowed grass fed butter – cold, not heated up, so voila!  I got my bread and butter fix and didn’t crave more than one slice.

Here are some products I tried. Note: the red quinoa has a “bolder” taste. Buy smaller quantities if you’re just trying it out.