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.
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.
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.
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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)
From:no subject
Date: 2009-03-25 02:16 pm (UTC)(no subject)
From:(no subject)
From: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)
From: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)
From:no subject
Date: 2009-03-25 09:12 pm (UTC)