ACV = Apple Cider Vinegar

ACV = Apple Cider Vinegar

What?! It’s just vinegar – what’s the big deal?  Just Google it.  I’ll bet when you type in ‘apple’, Google will prefill ‘cider vinegar’ as a top choice.  It’s all the rage these days.  You can do everything from clean to ingest this stuff, but let’s stick with just the basics.

You need to add this to your grocery staples list.  You will use this for beet salad recipes, lettuce topping (when you get tired of balsamic), soaking your oatmeal… yes I said it “soaking your oatmeal”.  Also recommended to drink 1/2tsp 3x a day – optimally; I drink it once a day when I remember, but it’s also in my salads that I eat daily.  Remember! Salad doesn’t mean just lettuce!!  AND it doesn’t mean anything with mayonnaise!!!!!

It’s pretty strong by itself and some health advocates like the Food Babe drink it daily in the morning.  I tried it and it was just too strong for me. I prefer it in dressings.  Here are some recipes to try out because those creamy, oil-based dressing HAVE GOT TO GO!

Tahini Dressing – by Food Babe

Detox Drink – by Dr. Axe

This of ACV as your medicine for the day; it helps with sinus issues, allergies, constipation and other remedies I have not empirically tested, but swear by it.  Good spices to add to a warm ACV drink are ground ginger (or slice of some root), cayenne pepper, cinnamon.  And remember, since we are pre-diabetic, no honey, syrup or artificial sweeteners, only stevia!


Give Zing to Your Water

Give Zing to Your Water

Drink your water. 8 cups a day. Sheesh! I’m lucky if I drink 4-5 a day, but then again, I sit a lot all day in front of a computer for my day job. When I work out, yeah, I’m up there in glass count, but doesn’t it get boring? I need zing (taste and variety) to get my drink count up there!

I’ve been buying those huge jugs of lemon juice from Costco and making pitchers of lemon juice mostly because I’m lazy.  Ok – so I’m a prepper, I confess.  I make ice tea and lemonade by the pitcher a couple of times a week.  Lemon is SO good for your gut and it aids in hydration.  Here’s an article if you want to read about the benefits of lemons – I don’t need to repeat it.

My suggestion is to pre-fill your water containers so you can just grab one on the go – on the way to work, running errands, etc.  This way you won’t be tempted to snag a soft drink (or “pop” if you’re from the Northeast) or over-sugared coffee drink at a drive through.

I like my lemonade with stevia but lately, I’ve been craving is sans sweetness.  I prefer sour drinks over sweet these days.  Your taste buds DO change over time as you convert your body to a healthy, nutrient dense, vehicle of energy.

You can also add these to water:

  • slices of cucumber, lime, lemon
  • strawberries (organic because it has a thin skin) and lemons
  • lime and mint sprigs

The strawberry will get soggy, so be sure to remove it after a day – freeze them and put them in your morning protein smoothie.

THIS JUST IN:  heard this morning from a co-workerouter: chilled Organic Mint Tea with Lime and liquid stevia = Mohito Tea!!!!!

Beets Me, What Do You Think

Beets Me, What Do You Think

If there were just one veggie I would say to add to your foodstyle today, I would say “Beets Baby!”.

When you juice them (remember to definitely go organic if juicing) they will taste a little ‘greeny’, but your taste buds will become more familiar with them as you drink them more often.  It actually adds a sweetness to your drinks and gives them more ‘body’.

Note: I haven’t had good luck with the yellow beets – they tasted too much like grass to me.

Whether juicing beets or roasting, you must remove the peel and stems first.  I suggest peeling them under running water to avoid the deep red juice from getting all over your counter.  It will stay in your fridge for approximately 7-9 days so you can have it throughout the week.

Keep an eye on your – um – bathroom remnants – you will see a change in color, but don’t be alarmed, its just the betanin in them.  Just like anything in life – moderation.  Take a couple of shots a day for good health.

Here are some ways I use beets, let me know what you think (share recipes please!):

  • juicing with celery, cucumbers, 1/2 to 1 (taste it) seeded green apple, small carrot
  • dice into 1/2″ squares and roast at 350 degrees for 30mins with a sprinkling of Himalayan salt and coconut oil
  • spiralize them into a large container (raw) and soak in 1:1 ratio of olive oil and apple cider vinegar (ACV) – season to taste
  • make a mustard spread by roasting, pureeing and adding olive oil, salt, pepper and seedy mustard – haven’t tried this yet, but I printed the recipe 


Peter Piper Picked a Peck of Peppers

Peter Piper Picked a Peck of Peppers

Peppers are a weekly staple of mine.  I’m even trying to grow them in my garden this year (SOOO SLOW!!!).  Each one is so different in flavor.

The green pepper is more tangy and I like this in my chili or lettuce salad.

The red pepper is sweeter and I’ll add this to my veggie salads.  My husband doesn’t eat tomatoes, so wherever a grape tomato is requested in a recipe I substitute red pepper.

The yellow is the sweetest of all and goes well in tuna or wild salmon salad (from Coscto in cans) mixed with avocado mayo.

You must use the red and yellow sooner than the green because they will get soft and mushy.  Put them in the fridge to extend their life.

That’s all for this post on weekly veggie staples – remember – my job is to make you more aware of the variety of items available to you in our global grocery economy we are in.  No one wants to read long medical blogs anymore.  Just follow along in my journey and learn how I got rid of my diabetes (II) medications.

Here are some quick pairings for you:

  • green pepper instead of beans in your chili (beans are a WHOLE ‘nother blog post)
  • yellow and red pepper in tuna or wild salmon salad placed on top of a seeded half of a cucumber (“Cucumber Boat”)
  • great for dipping thick slices into homemade hummus (the kind with no sunflower or canola oils)
  • slice any of these in half to make a “cup”, place uncooked grass-fed ground beef (or turkey), cooked quinoa, diced onions, spices and cook at 350 for 40mins (depending on your oven)
  • dice all three, add feta crumbles and mix it with equal parts apple cider vinegar and olive oil; let it sit for an hour before eating – optional: cucumbers, red onions, grape tomatoes, celery (will last in fridge for a few days)
  • stir fry slices with white sweet vidalia onion, snow pea pods, broccoli and place on top of tofu shirataki noodles (I find these in the produce section, oddly enough or by the cheeses)


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:

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.