Nutrition Tips to Stabilize Blood Sugar

1. Do not skip breakfast.
2. Eat a high quality protein based breakfast.
3. Eat every 2-3 hours.
4. Snack on nuts, seeds, nut butters/hummus/bean spreads with celery, "super" greens like ProGreens, spirulina. high quality rice protein powder with nut/seed milk, hard boiled eggs.
5. Avoid straight fruit juice-dilute or better yet-dilute & blend on high with water and a handful of spinach/kale or chard plus fresh spearmint.
(See my green smoothie recipes below)
6. Have a handful of nuts when you have fruit to slow down the insulin surge.
7. Avoid adrenal stimulants (over-training/inadequate sleep/concentrated sugars/artificial sweeteners/partially hydrogenated fats/nicotine/alcohol/allergic foods/caffeine).
8. As Michael Pollan says "In Defense of Food" EAT FOOD, NOT TOO MUCH, MOSTLY PLANTS with some lean meat and quality grains. (Read this book to understand how we agonize over nutrition as we've strayed away from basic unadulterated food.)
9. Fast overnight-but for no longer than 14 hours

Anne’s Gluten and Dairy Free Recommendations

Breads/Crackers/Cookies
Food For Life Rice Breads-rice flour
Sesamark Crackers-rice crackers
Mary’s Gone Crackers-rice/quinoa/flax
Pamela’s Cookies-rice flour

Hot Cereals
Ancient harvest quinoa flakes with walnut/brazil nut milk
Lundberg brown rice cereal with almond/hazelnut milk


Cold Cereals
Fiona’s Quinoa Crunch-delicious granola
Make your own Muesli-Try fresh cut up nectarine/raspberries and 1 scoop of ground flax with sesame/sunflower/pumpkin seed and/or almonds


Pastas
Thai rice stick noodles/ rice vermicelli noodles
Brown rice pasta’s from TJ’s and Tinkyada brand from Rainbow

Milks/Yogurt/Kefir
Make your own Nut Milk : soak 1 c. nuts overnight then rinse and place in blender with 5 c. water & blend for 5 minutes then strain through cheese cloth bag
Soy/Rice/Goat Yogurt and Kefir
Almond/Hazelnut/Rice/Soy/Hemp milks

Shakes/Smoothies
Fresh Fruit Smoothies:
1)Mango, vanilla rice protein powder 1 scoop, ground flax scoop & almond milk 1 &1/2 c. Blend until smooth
2)Cherries (handful pitted), almonds (handful), chocolate rice protein powder 1 scoop & Add cinnamon/ginger for a kick
Green Smoothies :
1)Russian Red Kale or Dino Kale (a few pieces w/spine removed), ripe pear or apple (cut up) & spearmint (1/3 bunch) blended for 5 minutes with 4 c. water.
2) Spinach or Any kind of Chard (a few pieces w/spine removed), nectarine, mint (1/3 bunch) blended for 5 minutes with 4 c. water.

All foods can be found @ Rainbow but TJ’s does carry brown rice pasta and Food For Life’s brown rice bread (other flavors only available @ Rainbow)


check out this link for Trader Joes gluten free options:
http://www.traderjoes.com/Attachments/NoGluten.pdf