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Cookbook: Living Well with Diabetes : Manage It. Reverse It. Use It To Your Advantage (Munson)

bgibson135

As I started to browse through the book I soon realized that you could probably get the gist of the book by only reading the headings. That would reduce the number of pages of the book from about 190+ to perhaps 27 – 29 pp and you would still know all that you needed to know. And on a really positive side, I only paid 25¢ at the Friends of the Cumberland County Library today. *Maybe it was one of the books that cost $1.

Chapter 1: The Basics

  • 10 The Many Faces of Diabetes
    • LIFESTYLE CHANGES REALLY WORK
      • WEIGHT LOSS + EXERCISE = 58% FEWER CASES OF DIABETES
      • SOME COUNTRIES HAVE IT WORSE
        • China #1 Today 114 Million Cases
        • India #1 2045 134 Million Cases
    • 9 OUT OF 10 Cases of Diabetes Could Be Prevented By
      • Keeping weight under control
      • Exercising more
      • Eating a healthy diet
      • Not smoking
    • SOME PEOPLE ARE MORE AT RISK
      • Native American/Alaskan Native
      • Black, non-Hispanic
      • Hispanic
      • White, non-Hispanic
    • WALKING CAN DO WONDERS
      • A brisk 30 minutes walk each day can reduce the risk of developing diabetes by 30%
  • 12 Diabetes 101
  • 20 How to Talk to Your Doctor
  • 24 Don’t Do It Alone
  • 28 The Secret to Dropping Pounds
    • STEP 1 Think About What’s in Your Way
      • What time of day do I usually go off my plan?
      • What is the biggest time-drain in eating heathfully?
      • How would you family and friends describe you?
      • Do emotions drive you to eat?
    • STEP 2 Pick One Thing to Work On
    • STEP 3 Outline Three Things You Can Do
    • STEP 4 Figure Out When You’ll Do Each
      • The simple act of planning can be a game changer for your success.

Chapter 2: Eating Strategies

  • 36 “I Reversed My Diabetes With Diet”
  • 40 Change Your Meal Mindset
  • 44 Your Sweet Stuff Playbook
  • 52 Your Body on Sugar
  • 54 Tasty Food: No Sweets Needed
  • 56 The Final Drinking Issue
    • How much sugar are you sipping?
  • 58 A Better Breakfast
  • 64 Make Over Your Snacks
  • 68 Fall in Love With Vegetables
  • 74 Make Your Meals Mindful
  • 80 Pills to Pop
  • 86 Your Easy Guide to Food Tracking

Chapter 3: How to Play

  • 94 Why (You Think) You Don’t Like to Be Active
  • 100 Getting a Workout Habit to Stick
  • 106 Your Body on Exercise
  • 108 Your No-Weights Strength Routine
  • 114 Make Any Walk More Interesting
  • 120 The Importance of Physical Activity

Chapter 4: Learn to Thrive

  • 128 5 Things Diabetes Pros Wish You Knew
  • 132 Improve Your Sleep
  • 138 Your No-Burnout, Manage-it-All Plan
  • 146 The Upside of a Diabetes Diagnosis

Chapter 5: Diabetes-Friendly re

  • 152 Breakfast
    • Green Avocado Smoothie
    • Almond Pancakes with Raspberries and Cream
    • Egg Avocado Nest
    • Broccoli and Cheddar Mini Frittatas
    • Chocolate Coconut Smoothie Bowl
    • Shredded Eggs with Smoked Salmon
    • Blueberry Basil Smoothie
    • Egg Avocado Nest
  • 160 Lunch
    • Chicken Caesar Salad with Arugula
    • Tuna Nicoise Salad
    • Shrimp Salad Stuffed Avocados
    • Beef and Cabbage Cups
    • Turkey Tostito Bowl
    • Spicy Chicken with Seared Avocados
    • Pao Thai Noodles
    • Grilled Salmon and Romaine Caesar Salad
  • 170 Dinner
    • Mediterranean Lamb Chops
    • Garlic and Caper Pan-Seared Tilapia
    • Oven BBQ Shrimp
    • Southwestern Skillet Chicken with Seared Avocados
    • Cauliflower Mash with Toppings
    • Chicken Curry with Green Cauliflower Rice
    • Italian Wedding Soup
    • Beef Pho
  • 180 Dessert
    • Vanilla Pudding with Cream and Mixed Berries
    • Chocolate Mousse
    • Easy Chocolate Truffles
    • Individual Strawberry Shortcake Triffles
    • Mini Brownie Bites
    • Coconut Custard with Toasted Coconut

I have used an AI to modify the below graph. The book generated it’s graph for a 1.5 Cup serving size.

1 teaspoon of granulated sugar is approximately 4 grams

The above chart caused me to rethink “Bill’s Drink Mix” which is something I have drank each day for perhaps a year. I have a 35 oz. glass carafe and I combine the following four drinks or drink flavors into one beverage: Orange Juice, Cranberry Juice, GV Flavor Packet: Pomegranate Lemon Aid, GV Flavor Packet Iced Tea.

When making this mixture I normally fill a tall glass carafe (maybe 32 oz.) about 2/3rds full of water and then add the contents of the two Walmart GV Flavor Packets. I then “eyeball” the orange and cranberry juice (sometimes adding more of one of them). In my review, I see that each flavor packet is supposed to be added to 16 oz. of water, so I’m probably adding both packets to less water than I should, and then adding the other juices. But if I added 4 oz. each of the cranberry & orange juices (which is not possible in this size carafe) I would still be adding a bunch of sugar.

AI – Gemini:

“Combining a cup of cranberry juice and a cup of orange juice would result in a total of:

52.7 grams of sugar, which is equal to about 13.2 teaspoons of sugar”

When I finally realized that I was using far less water for the two GV flavor packets, I started to look for an alternative container to mix everything up. I honestly can’t recall what the 52 oz. plastic jug had in it, and I just peeled off the front and back labels today at lunch time. My thought was that I needed 16 oz. of water for each flavor packet. That would be 32 oz. of water. That would leave me with 20 oz., maybe a little less, for the two fruit juices, cranberry and orange. If a cup is 8 oz. then I could add one cup each of orange and cranberry (low sugar) juice and still have about 4 oz. of space left.

I peeled the label off, and used a permanent marker to mark the 1 Cup and 2 Cup lines. I pour one juice up to the 1 Cup marker, and then the other juice up to the 2 Cup marker, and then fill the rest with water, and add my two flavor packets, shake and it’s ready.