I would assume that a vegetarian diet of lots of leafy veggies and veggies in general would be ideal - and you're already doing that. Some say walnuts help - and the supplement, Niacin (Vitamin B3). Not sure if Niacin is diabetic friendly.
As for lowering cholesterol, the suggestion is to eat more veggies and incorporate exercise into your daily life - walking, yoga - even low impact exercises help.
niacin works great for me. 500 three times a day (if i remember). it's hard ot remember to take everything after anasthesia for me.
and nod for walking, walking walking, even tho i just had surgery my doc wants me walking three miles per day minimum. doens't matter how fast, and not with breaks. get out and walk 40 mins minimum is her rule.
i'm pretty sure oatmeal and blueberries are both good for that. also, a reduction in the type of cholesterol you take in can also help lower your bad cholesterol and raise your good cholesterol, so avoiding poly saturated fats is obviously a good thing, but dont give up your cheese, milk, and yoghurt (i'm assuming assuming vegetarians can eat those and that you arent going vegan). i've also heard that eating more fiber in general can help clean out bad cholesterol. so any kind of fiber in that sense, but especially vegetable fibers like the kind you get from carrots, lettuce, celery, and kale.
i love cheerios, but i can't have more than a quarter cup at a time or sugar spike.
rice is low in fiber if it's white. :) make sure it's real, and read the fiber, mix it with beans. also, i can't eat white rice and not get sugar drunk.
oats i can't have more than 1/2 a cup or i'm tooo high also... but i like mixing the oatmeal with walnuts. no can do oatmeal with fruit, tooo much.
i was addicted to the fake maple flavor in a bottle for a while in 2005. :) toad hates the smell tho. sorry but real maple syrup is to die for. seriously. high spikes!
Chili! TVP + tomatoes + beans = yum. I hear garlic has some great cholesteroly benefits, but it doesn't really matter because garlic is just fucking delicious, so hopefully you're eating a lot of it anyway. Maybe bake a whole-wheat foccaccia to eat with this? Oh baby.
Hardboiled eggs are great snacks! Eggs are amazing. In the mornings, I have oatmeal with raisins (stevia to sweeten) and scrambled eggs with melted cottage cheese on top. This keeps me full for years, it's low/stable GI (the raisins are negligible), and has the eggs and oatmeal working towards good things.
Berries! Blueberries get a lot of play, but blackberries and strawberries are also some pretty awesome tiny little fruits. Add to greek yogurt + almonds, and smile a big smile.
Go to Google search and enter "greek quinoa" and you will get a ton of really good recipes. Last night, I made my favorite so far. It's quick, simple, and well balanced. It's onions, garlic, and zucchini stir fried with some olive oil. Throw in some ground meat but I think tofu would be great. Mix in some cooked quinoa. Add salt, pepper, cilantro, oregano, paprika, or anything else that appeals to you. There is a sauce that is made out of yogurt, cucumbers, and fresh garlic but I don't make that part because of the yogurt base and no good substitutes.
soy apparently. i'm allergic to something in the fermented production of some brands. maybe all. and i get headaches from something in soy, but i don't know what.
For my body, since i'm insulin resistant and have PCO, i do better with 10 grams of carb per meal limit, omega three walnut or almond protien like almond butter, b/c what it does is regulate my Insulin levels. My insulin levels go up and up and up after carbs, proven by the glucose tolerance test done in atlanta in ?99? 98? 00? i froget and i didn't have LJ then. My androgens went up, ask Katty, i winifred@palm.net 'ted' her to inifinity! :) she said OMG no more glucose syrup orange soda for yoU!! :)
i say all this b/c there's a lot of good info about lowering carbs for a six month period to 10 per meal, no more than 40 per day and then having your LDL, HDL, and trigylcerides levels taken. It doesn't work for EVERYbody, but that's what works for mine, my mom, my dad, the toad, Kat, etc. (for people you know or i personally know.)
It's not hooey, and you don't have to eat meat to do it. Nuts have a bad rap, but they aren't bad if there's no carb upload feature for people with insulin resistance. Not sure exactly what it does to insulin requiring diabetics but you aren't insulin requiring right? (i'm not.)
It won't 'hurt' you to try it. it's just difficult to give up carbs.
There is stevia for sweetner and try to avoid all High Fructose Corn syrup. it's becoming more and more widespreadly tested to cause bad lipid levels to rise. i have only been saying that since 1997 after i stopped HFCS intakes.
my typical breakfast, all the whey.com whey protein blend. unflavored mixed in blender with coffeeeeeeeeeeeeeeee or chocolate. the chocolate has sucralose/splenda.
lunch: cottage cheese, youghurt- plain, stoneyfield farm or dannon w/o crap added, no modified food starch, etc, or greek starter and make my own ala alton brown "thought" but not his ingredient list. I use 2 percent milk, four cups aka a quart, bring to boil slowly or as emeril says have to buy a new kitchen, maybe even house, maybe even neighborhood... *grin* then cool to 110 by putting in stainless bowl into pot of water and refreezable freezies. Then add two tablespoons youghurt, not pasturized!!!! then stir stir stir, then put in container then keep at 110 to 115 for 10 hours. in a 'maker' or with a heating pad in wine bottle cooler jug ala alton brown, (fanboy this works great!) and consume. THE carb count is WRONG WRONG WRONG on containers b/c of some rule or some idiotic calculation. i can have a cup of plain w/o no issues so it's less than ten carbs or just ten. (i forget which book i learned this in, but my blood sugar levels prove it's true).
Laughing cow cheese. omg, my fave!!!
maybe i have half a granny smith green apple. or some leslie's mom's tree grapefruit. or some grapefruit from my mom's delivery service. blueberries!!!
i might have a spelt pretzel or two. or a gluten free if i have any. like one or two! not ten.
walnuts to snack during hte day. Flax seed oil that's not rancid!!! this lowers bad lipids. your dekalb farmer's market had spectrum in a black bottle in their fridge on the back wall. i got it two years ago, kept in the fridge, still isn't rancid so that's what i'm using.
![[identity profile]](https://www.dreamwidth.org/img/silk/identity/openid.png){kind=small}
![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
timeasmymeasure
no subject
Date: 2009-03-25 02:09 pm (UTC)As for lowering cholesterol, the suggestion is to eat more veggies and incorporate exercise into your daily life - walking, yoga - even low impact exercises help.
no subject
Date: 2009-03-25 05:59 pm (UTC)and nod for walking, walking walking, even tho i just had surgery my doc wants me walking three miles per day minimum. doens't matter how fast, and not with breaks. get out and walk 40 mins minimum is her rule.
i just got back too! ;) shower time!
no subject
Date: 2009-03-25 02:16 pm (UTC)no subject
Date: 2009-03-25 02:21 pm (UTC)Exercise also helps lower cholesterol.
Make sure you increase your fiber. Beans and rice are a great complete protein, and will increase your fiber too.
no subject
Date: 2009-03-25 05:56 pm (UTC)rice is low in fiber if it's white. :) make sure it's real, and read the fiber, mix it with beans. also, i can't eat white rice and not get sugar drunk.
oats i can't have more than 1/2 a cup or i'm tooo high also... but i like mixing the oatmeal with walnuts. no can do oatmeal with fruit, tooo much.
i was addicted to the fake maple flavor in a bottle for a while in 2005. :) toad hates the smell tho. sorry but real maple syrup is to die for. seriously. high spikes!
no subject
Date: 2009-03-25 02:53 pm (UTC)Hardboiled eggs are great snacks! Eggs are amazing. In the mornings, I have oatmeal with raisins (stevia to sweeten) and scrambled eggs with melted cottage cheese on top. This keeps me full for years, it's low/stable GI (the raisins are negligible), and has the eggs and oatmeal working towards good things.
Berries! Blueberries get a lot of play, but blackberries and strawberries are also some pretty awesome tiny little fruits. Add to greek yogurt + almonds, and smile a big smile.
no subject
Date: 2009-03-25 03:35 pm (UTC)no subject
Date: 2009-03-25 03:44 pm (UTC)no subject
Date: 2009-03-25 04:24 pm (UTC)For my body, since i'm insulin resistant and have PCO, i do better with 10 grams of carb per meal limit, omega three walnut or almond protien like almond butter, b/c what it does is regulate my Insulin levels. My insulin levels go up and up and up after carbs, proven by the glucose tolerance test done in atlanta in ?99? 98? 00? i froget and i didn't have LJ then. My androgens went up, ask Katty, i winifred@palm.net 'ted' her to inifinity! :) she said OMG no more glucose syrup orange soda for yoU!! :)
i say all this b/c there's a lot of good info about lowering carbs for a six month period to 10 per meal, no more than 40 per day and then having your LDL, HDL, and trigylcerides levels taken. It doesn't work for EVERYbody, but that's what works for mine, my mom, my dad, the toad, Kat, etc. (for people you know or i personally know.)
It's not hooey, and you don't have to eat meat to do it. Nuts have a bad rap, but they aren't bad if there's no carb upload feature for people with insulin resistance. Not sure exactly what it does to insulin requiring diabetics but you aren't insulin requiring right? (i'm not.)
It won't 'hurt' you to try it. it's just difficult to give up carbs.
There is stevia for sweetner and try to avoid all High Fructose Corn syrup. it's becoming more and more widespreadly tested to cause bad lipid levels to rise. i have only been saying that since 1997 after i stopped HFCS intakes.
no subject
Date: 2009-03-25 05:51 pm (UTC)lunch: cottage cheese, youghurt- plain, stoneyfield farm or dannon w/o crap added, no modified food starch, etc, or greek starter and make my own ala alton brown "thought" but not his ingredient list. I use 2 percent milk, four cups aka a quart, bring to boil slowly or as emeril says have to buy a new kitchen, maybe even house, maybe even neighborhood... *grin* then cool to 110 by putting in stainless bowl into pot of water and refreezable freezies. Then add two tablespoons youghurt, not pasturized!!!! then stir stir stir, then put in container then keep at 110 to 115 for 10 hours. in a 'maker' or with a heating pad in wine bottle cooler jug ala alton brown, (fanboy this works great!) and consume. THE carb count is WRONG WRONG WRONG on containers b/c of some rule or some idiotic calculation. i can have a cup of plain w/o no issues so it's less than ten carbs or just ten. (i forget which book i learned this in, but my blood sugar levels prove it's true).
Laughing cow cheese. omg, my fave!!!
maybe i have half a granny smith green apple. or some leslie's mom's tree grapefruit. or some grapefruit from my mom's delivery service. blueberries!!!
i might have a spelt pretzel or two. or a gluten free if i have any. like one or two! not ten.
walnuts to snack during hte day. Flax seed oil that's not rancid!!! this lowers bad lipids. your dekalb farmer's market had spectrum in a black bottle in their fridge on the back wall. i got it two years ago, kept in the fridge, still isn't rancid so that's what i'm using.
no subject
Date: 2009-03-25 09:12 pm (UTC)