One of the very first things we did after I was diagnosed with Type 2 Diabetes, was revamp our meal planning. Suddenly things like Four Cheese Chicken Pasta Bake were replaced with more natural, wholesome choices like Pan-Seared Cod in White Wine Tomato Basil Sauce and mashed potatoes made with olive oil and not whole milk and a stick of butter. Pasta has turned to whole grain or vegetable and 12 grain bread has made it's way into the bread drawer. Smoothies were already a regular breakfast item but I used milk (whole milk for a long time) and I only used fruit. I began adding fresh greens to the fruit and no longer used milk, but a small amount of water instead. My typical smoothie is baby spinach, a banana, strawberries, mangoes, about a tablespoon of peanut butter and a squeeze of honey. I've tried a few different recipes from this smoothie recipe book but haven't found any that I totally love yet. I am still trying to expand my palate and learn to try and like new things.
You can find it here on Amazon
It's got a ton of different smoothie recipes and a lot of good information on how to make a healthy lifestyle change instead of jumping on the next diet fad to hit the shelves. Although we haven't tried very many recipes from the book, I would still recommend it if you are wanting to make a change or, like me, are stuck in a rut with the same smoothie ingredients.
Another thing that I've changed is how often I have coffee. I would typically have a cup or two every morning, usually before I would even have breakfast, which meant that I didn't eat until mid morning, if I had breakfast at all. Skipping meals is a big no-no for diabetics. Now I only have coffee on the weekends and am finding that I typically can't even finish one cup. While I love the taste and the feel of a good mug in my hand, I'm not loving the affect the coffee is having on my body. I still struggle with the old routine from life before Type 2. I have to make sure that I eat or drink a healthy breakfast before I get my cuppa joe! I'm definitely learning to listen to my body. If we slow down enough and pay a bit of attention, I believe our bodies will tell us everything that we need to know about what it wants and needs and what it doesn't.
As far as other foods, we've added a good variety of nuts to our snack list. A mix of almonds, pistachios, peanuts and dark chocolate chips are a quick and easy snack to assemble and grab on the go! Fruit and nut bars are always on the shopping list as well.
I think that these are my favorite! Their Chocolate Chip Cookie Dough and Peanut Butter Chocolate Chip are the two that we typically buy. They are gluten free, vegan, dairy free and kosher, made with 100% real food. 1 bar is the equivalent to 1/4 cup of fruit and they are a great source of fiber. I linked you to the official website for LaraBar but you can find them on Amazon, Target, and Shop Rite. Another snack bar that I like is made by Curate. There are no artificial flavors or colors, they're non-gmo, gluten free and have a 4 grams of protein. To be honest though, we've really only been buying the Lara Bars.
I think that I'll save dinners for another post! Just know that we eat more chicken and fish. Avocado's are a staple. Salads full of fresh, dark, leafy greens happen often and usually include chicken, peppers, feta cheese (which I adore now), fresh rosemary, sometimes fresh dill, avocado or even cooked sweet potatoes. I used to only eat iceburg lettuce, what a fool! I had no idea that there were such delicious healthy choices out there! I mean, I knew they were there, I saw them, I just had no interest in trying them. Instead of regular salad dressing, we've been using greek yogurt dip. Usually a creamy ranch flavor but it only has 60 calories per serving, which is 2 tablespoons, and I don't even think we use that much.
We typically have ice cream on Friday nights and I've not been very good at keeping my portions low. I told Jessica the other day that I think I'm going to go down to having it only once a month and on the nights that they all have ice cream, I'll blend up some frozen fruit for a sorbet type dish. Then, as I was looking around on Pinterest, I came across a pin for Healthy Chocolate Nice Cream. I decided to give it a try the other day and I think it's going to be a hit!! In the blog post the author shares a link to 10 other Nice Cream recipes! I can't wait to give them a try!
Tell me, what are your favorite healthy go to snacks? I'm always looking for something new to try these days!!