Reversing Diabetes – Week 2 – Salad is King

 Fasting Blood Sugar: 8.2 (originally 10.5)
Blood Pressure 122/84
Weight: -2 lbs. (Total -8)

Week 2 and my fasting blood sugar is down 2 points from last week!  Blood pressure is closer to a normal reading and there are a few days when it is even a little lower than normal (104/79; 110/85). Perhaps a happy side effect may be to reduce or even stop my blood pressure medication if this pattern keeps going.

Weight loss has slowed but it has been busy at work with days that I couldn’t get out for a walk, then got home late and was too tired to do anything but make dinner. It doesn’t help that it’s late fall and it gets dark outside by 5 pm and it’s cold. But these are excuses, yes? If this is to be a lifestyle then I have to do whatever it takes to be active every day, even if I just march on the spot while I’m cooking. Anything.

In terms of meals, this week was all about the giant salad. It doesn’t matter whether for lunch or dinner, but imperative at least once a day.  Leafy greens are at the top of the nutritional heap – low in calories but packed with vitamins, minerals and fibre. Any combination of the following greens work as the base for every salad: curly or lacinato kale, Swiss chard, Boston lettuce, leaf lettuce, Romaine lettuce, arugula, spring mix, baby spinach, watercress or microgreens plus parsley or cilantro or other fresh herbs. My fridge is bursting with greens.

To this base, I add the rainbow with as many colourful additions as possible in creative variations from day to day: avocado, cherry tomatoes, celery, chopped red cabbage, cucumber, thinly-sliced Brussels sprouts, red, green and yellow bell peppers, carrots, beets (grated or roasted), thin jalapeno slices, mushrooms, broccoli, zucchini, red or green onions, snow peas, sugar snap peas, kohlrabi, radishes.

While fruit in salad is a personal preference, I love it and mix things up by adding orange or mandarin segments, diced mango, diced apple, diced pears, kiwi, blueberries, strawberries or pomegranate arils. 

If I add fruit, I’ll also add nuts (walnuts or almonds usually), sunflower seeds, pumpkin seeds or hemp seeds.

Dressings are tricky when not using oil. I’ve been experimenting with all sorts of seasoned vinegars, lime and lemon juice combinations and creamy dressings made with blended soaked cashews or tahini. Recipes to come!