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Archive for April, 2014

Another reader question, from Megan (thanks Megan!), requested a hypoglycemic-oriented grocery list.

Here are the items I try to keep in stock at all times. On top of reviewing this list, I try to make one special meal each week, so I’ll make sure to add any addition ingredients needed for that recipe to my list.

Freezer section:

  • Chicken
  • Edamame
  • Frozen veggies (some starchy ones and some not)

Refrigerated section:

  • Milk (be careful if you pick something other than regular milk, check carbs/protein levels)
  • Greek Yogurt
  • Eggs
  • Goat cheese (I keep 2, 4 oz packs on hand)

General:

  • Couscous
  • Almond meal
  • Rolled oats
  • Coconut flakes
  • Individual boxes of raisins
  • Oyster crackers
  • Popcorn (not microwave)
  • Individual boxes of dried cranberries
  • Individual packs of nuts
  • Almonds
  • Clif bars
  • Protein powder
  • Olive Oil
  • Canola Oil
  • Black beans
  • Kidney beans
  • Whole wheat pasta
  • Elbow macaroni
  • Marinara sauce
  • Tomato sauce
  • Salsa

Spices:

  • Italian blend
  • Salt
  • Pepper
  • AllSpice
  • Chili powder
  • Red pepper flakes
  • Cinnamon
  • Vanilla extract
  • Multiple types of vinegar

Produce:

  • Bananas (I cut them in 1/2 and freeze them for use in smoothies)
  • Bananas (if I’m making the breakfast cookies)
  • Spinach (2 bags)
  • 3 cucumbers
  • 7 apples (one per day til I go back to the store)
  • Carrots
  • Some other fruit on sale, enough for at least one serving per day for an entire week

 

If you keep these items in stock, you’ll have all you need for the following recipes (plus ones  you make up on your own):

No sugar oat drop cookies (breakfast cookies)

Spinach, cranberry, goat cheese salad

Apple pie smoothie

Add beef or turkey to your grocery list and you’ll have everything, except the cheese, for this 30-minute chili mac

 

 

 

 

 

 

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This recipe post is for one of my friends who, after having her tonsils removed, let me make this apple pie smoothie for her and realized she loved it! It’s also a great recipe for hypoglycemics because of the combination of natural sweeteners, healthy fat, carbohydrates, and protein.

Modified from: Harley Pasternack’s Apple Pie Smoothie

 

Ingredients:

  • 5 almonds
  • 3/4 cup plain or vanilla Greek yogurt (single-serving cup)
  • 1/2 cup milk
  • 1/2 banana, frozen, cut in chunks
  • 1 apple, cut in slices, peel still on it
  • 1/2 teaspoon ground cinnamon
  • splash of vanilla extract

 

Steps:

  1. Dump everything in the blender.
  2. Blend for 5 minutes (apparently, studies have shown that blending a smoothie for 5 minutes and then consuming it, because of the additional air whipped in, will make you full longer, I haven’t verified this, but whatever).
  3. Optional: It’ll be warm at this point, if you prefer cold, dump a few ice cubes in and blend to chill it or stick it in the refrigerator until cold.
  4. Enjoy!

 

Nutrition Info:

  • Calories: 325
  • Total Fat: 4 grams
  • Carbs: 56 grams
  • Protein: 19 grams
  • Fiber: 8 grams

 

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Megan wrote me and wanted to know what protein sources there are out there other than nuts. I thought I had my hypo email forwarded, but apparently not. Sorry it took so long Megan! I’ll tackle your other question soon too!

If you are a reader and have something in particular you want tackled, please comment on a post and let me know! I’m always looking for post ideas and I want to make sure I’m writing on the hypoglycemic topics that are most relevant to you.

Anyway….

Sources of Protein Other than Nuts for Hypoglycemics (check your portion sizes)

  • Lean meat
  • Protein shakes (some have carbs too)
  • Edamame (soy beans, dried, steamed, etc.)
  • Eggs
  • Cheese
  • Yogurt
  • Milk
  • Whole wheat pasta (also carbs)
  • Protein bars (also  carbs)
  • Beans (also carbs)
  • Seeds
  • Quinoa
  • Couscous

I’m guessing her question primarily stemmed from Megan wanting protein sources that were portable. So here’s that list:

  • Protein powder (I put 1/2 a scoop in a Gladware Mini Round and go! When I’m ready for it, I add water, shake vigorously and drink. They don’t leak so it works great!)
  • Cheese (can be unchilled for up to 2 hours and still safe to consume, I also often carry a mini cooler with me if possible)
  • Organic Milk. I recently learned that this doesn’t have to be kept cold. Starbucks sells individual portions.
  • Protein bars (I recommend Clif bars)
  • Seeds
  • Dried Edamame

Any other thoughts for Megan folks?

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A box with four sugar free brownies in it.

Good luck eating more than half of one of these. They are dense and wonderful

 

Normally I just avoid desserts altogether because of the additional calories, but one of my coworkers lovingly insisted on getting me some sort of sugar-free treat for my birthday. I suggested sugar-free brownies thinking she would just go to the store and get a mix for sugar-free brownies (See my review of Pillsbury Sugar Free Brownies here).  But, instead, she went to one of my favorite bakeries (which she didn’t know at the time), Three Brothers Bakery in Houston.

When I opened the box I wasn’t all too excited as I’m kind of a “plain Jane” about my food so the nuts and frosting were a bit much for me. Then I picked one up and it was exceptionally heavy and dense. I decided I could probably only make it through a half of one. I was right! It was very filling. AND, I was wrong, the frosting and nuts added to the amazing fudge density of these brownies. They are amazing. My coworkers agreed and polished off a good portion of them quickly. Did they have the laxative effect of sugar-free chocolate? Yes, I did notice my stomach was a little upset within a few hours, but not terribly bad and I don’t think there’s a way around it.

Overall, two thumbs up to Three Brothers Bakery and an additional thumbs up for a great and quick email back when I send them an email to compliment them on it. Thanks Three Brothers Bakery for an amazing birthday treat!

 

 

 

 

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Medical alert humor

It looks like I’ll be ordering another medical alert 🙂

 

A medical alert bracelet that reads "Delete my browsing history"

From Failblog

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This No Sugar Oat Drop Cookie recipe quickly became my go-to breakfast after a friend introduced it to me a few years ago. I go to the gym and then to work, so, because I’m hypoglycemic and because muscle repair is so important, I eat one of these and drink a glass of milk (much-needed protein) after my morning workout each day.

With all that said, I always wondered how the nutrition on them stacked up.

Below is the nutrition for them care of SparkPeople Recipe Calculator. As a side note, I happened to look at the coconut flakes I’m using and they are SWEETENED! Ugh! I’ll be looking for unsweetened next time.

 

Nutrition Facts 

User Entered Recipe 

  12 Servings

Amount Per Serving
  Calories 223.9
  Total Fat 10.3 g
  Saturated Fat 3.5 g
  Polyunsaturated Fat 2.0 g
  Monounsaturated Fat 3.9 g
  Cholesterol 0.0 mg
  Sodium 135.6 mg
  Potassium 250.7 mg
  Total Carbohydrate 29.6 g
  Dietary Fiber 3.4 g
  Sugars 15.9 g
  Protein 2.7 g
  Vitamin A 0.5 %
  Vitamin B-12 0.0 %
  Vitamin B-6 10.5 %
  Vitamin C 5.4 %
  Vitamin D 0.0 %
  Vitamin E 9.4 %
  Calcium 1.9 %
  Copper 5.5 %
  Folate 1.7 %
  Iron 5.8 %
  Magnesium 5.5 %
  Manganese 10.0 %
  Niacin 2.0 %
  Pantothenic Acid     0.9 %
  Phosphorus     3.4 %
  Riboflavin 4.0 %
  Selenium 0.7 %
  Thiamin 2.5 %
  Zinc 1.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

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