Diabetes Meal Ideas From My Bizzy Kitchen Blogger | Well + good

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Have you ever wondered what a CrossFit champion eats for breakfast? Or how a spin instructor powers himself through several hours a day? Or how an Olympic gymnast snacks? Food Diaries takes you on an inner journey through the healthy eating habits of athletes at the top of their game, because admit it, you’re curious. See more

My Bizzy Kitchen blogger Biz Velatini has a three-word mantra when it comes to her healthy eating philosophy: do not be bored. “I have favorite meals and I’m a leftover queen, but I try not to eat the same exact meal over and over again,” she says.

This can be challenging for two reasons. First, she is addicted to cooked food during the week due to her three-hour daily commute. Second, she has type 2 diabetes, which means she has to plan even more than average. “I worked with a diabetic dietitian and she explained how to use carbohydrates, proteins and fats together to avoid large blood sugar rises,” says Velantini.

Registered dietitian and The Southern Comfort Food Diabetes cookbook Author Maya Feller, RD, says there is no uniform eating plan for managing diabetes, so it is important for any diabetic to work with a doctor or dietitian specializing in the disease to find out what will work for your individual numbers and lifestyle. “When working with patients, I recommend having a nutritional routine based on whole and minimally processed foods that promote euglycemia. [normal glucose levels]”, says Feller. This is because diabetes affects a person’s ability to metabolize sugar, which makes balanced blood sugar levels particularly crucial.

For Velatini’s point, food pairings are important lot when dealing with type 2 diabetes, Feller adds, as well as portion sizes. Eating only rice alone, for example, can have a more significant impact on a person’s blood sugar levels than if you had a slightly smaller portion of it and added a non-starchy vegetable and a lean protein. The balance helps keep blood sugar levels more stable, Feller says, which is crucial for diabetics.

While she is conscious of managing her diabetes by regularly checking her blood sugar levels and paying attention to her food intake, Velatini says she strives to be non-restrictive. “I don’t really exclude anything from my diet, I just pay more attention to the occasional indulgences,” she says. With that philosophy in mind, she tells what an average eating day looks like for her.

Keep reading to see My Bizzy Kitchen blogger Biz Velatini’s food diary.

my bizzy kitchen breakfast


“For breakfast, I make these little plates I call‘ picky plates ’because I pick at them in an hour or so,” Velatini says. “This day I ate hard-boiled eggs with salsa and Everything But The Bagel spice, delicacy ham, mango, watermelon, grapes and a mini Babybel cheese. That way I get good protein from the eggs and some carbohydrates from the fruit.”

my bizzy kitchen lunch


“This stuffed potato is something I prepared in advance and took into the office to eat,” she says. “On the weekends, I put three baked potatoes in the frying pan for six minutes at 400 ° F, so they get nicely crispy. I scoop most of the middle out to use in another way, but save the potato boats with the skin on, because the potatoes have good carbohydrates, and the skin has fiber. Then I use my leftovers to fill them. On this very day I ended up having some leftover spicy beef from a taco night, so that’s what I used here. So I just added something avocado, salsa and Greek yogurt to top it off. “

my bizzy kitchen dinner


“This shrimp and groats looks impressive, but it really only took me ten minutes to toss together,” Velatini says. “Southerners may not like what I’m about to say, but I’m just making instant groats in the microwave; it literally takes five minutes. For the prawns, all I do is cook them with a tablespoon of butter, a little cheddar cheese. , and Cajun spice. That’s just the way dinner is! “

If you, like Velatini, also use your airfryer to cook, here are some new ways to use it. Team Instant Pot? Here are some meal ideas for you too.

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