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Free Diabetes Recipe Book

by Hair to Toes

Free Diabetes Recipe Book

Free Diabetes Recipe Book – Plus receive your diabetic testing supplies and glucose meter at little or no cost when you qualify. You get over 60 recipes for breakfast, lunch, dinner, dessert, and snacks! See if you qualify to get the glucose meter for no cost and diabetic testing supplies too.

Join our free online diabetes community and get our best low-carb recipes free! Lifetime membership is free!

Get the free diabetes recipes book with more than 60 recipes.

What’s in the recipe book:

• More than 60 recipes, each with 10g or less of carbs
• Breakfast, lunch, dinner, dessert, snacks—eat well all day long
• So good—and so easy to make!
• Find hundreds of additional recipes in our online recipe library


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hair to toes weight lossToday marked the first time in my entire life that I have turned down pizza.  Fresh baked pizza.  Super yummy pizza.  But I said NO – repeatedly.  I stood against temptation and did not fall. I am shocked. I am amazed. I am proud of myself.

I wanted the pizza, without a doubt.  But I did not want the loads of calories that come with it, and I did not want to regain the weight that I have lost. I am sure that would have happened if I had indulged in the pizza.

Of course, if I had walked two or more hours today (which I did not), I might have allowed myself a slice, maybe two slices. Maybe.

But I did do very well on my caloric intake for the day – less than 1,200.  When I weigh in the morning, I should see more weight loss.

So, the menu for the day turned out pretty good.  This morning I had a complete meal (230 calories), three Pepsi Next in cans over the course of the day (60 calories each), a pack of Nature Valley Breakfast bars eaten over the course of the day (230 calories), a can of green beans (about 60 calories), 1/4 cup of 1% cottage cheese (about 40 calories), a salmon fillet (about 100 calories), and tonight a sandwich containing two slices of low calorie wheat bread (40 calories each) with plain chicken (about 90 calories), and topped with about a tablespoon of cheese sauce to make it stick (about 40 calories).

The nice thing is that so far the only thing I’ve actually cooked (today) is the salmon fillet. That took maybe 15 minutes.  I put it in a skillet with a tiny bit of extra virgin olive oil and cooked it on medium high, flipping it every few minutes, until it was done.  It was straight from the freezer in a vacuum sealed bag.

That just goes to show that you can eat healthy and not have to stand in the kitchen for hours cooking.  That’s nice because as much as I want to eat healthy, I don’t want to spend hours prepping food and cooking it.  Sure it’s okay sometimes, just not all the time.  So I’m happy that, so far, I am able to eat healthy and not spend a lot of time preparing the food.  As I go along, I will no doubt take more time for some foods, just to eat something different. But if you’re like me and just getting started at this again (or for the first time), this is an easy and painless way to get in that healthy eating without killing yourself in the kitchen to do it.


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hair to toes avocado spread recipeI like the idea of being able to eat healthier but still have yummy food to eat. I seldom eat regular bread anymore.  I buy low calorie wheat bread that has only 40 calories a slice to use for the times that I do still eat any bread, which isn’t much right now.

A while back, I had learned about using avocado spread in place of mayo on sandwiches and how it was healthier and had much less calories in it. I got busy with life and forgot about it, never trying it.

I did some searching and came up with a basic recipe that can be tweaked if desired.  Remember that adding anything to this will most likely increase the caloric intake and could sabotage your weight loss efforts, so take that into consideration before adding ingredients to the recipe.

Using avocado spread in place of regular mayo can help in weight loss by cutting out a lot of empty calories. One tablespoon of avocado spread has about 30 calories compared to about 70 to 100 calories for the same amount of mayo.

Healthy Avocado Spread Recipe

2 avocados
1 tablespoon lemon juice
1/8 teaspoon sea salt
1 clove garlic (or more to taste)
1 tablespoon extra virgin olive oil (optional, for easier spreading)

Peel the avocados, remove the pits, and cut the avocados in half. Place them in a blender (or mash by hand). Add in the garlic (or chop it into tiny, fine bits). Blend this up until it’s a pulp and smooth, then add in the lemon juice and olive oil. Mix it all together well.

Stores for about a week. You can half this recipe for less or double it for more.


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Weight Loss Update #1

by Hair to Toes

hair to toes weight loss I posted yesterday about eating a Sonic Cheeseburger yesterday after a day of shopping and about walking for over two hours. I wasn’t sure how that would affect my weight loss efforts, and I thought I might even gain back a pound or two from eating it.

Well, I weighed in this morning (as I am doing just about every morning now) and I was pleasantly surprised to find that I had not gained weight back but had in fact lost another 1.4 pounds.

Does this mean I will eat cheeseburgers a lot more? No. It does mean that I know now that I can eat one when we are gone out all day shopping, as long as I am getting in a lot of the walking for exercise. We only go shopping like this two or three times a month – major shopping that takes a few hours, not the short grab it and go kind.

I also did some searching for the avocado spread that I was talking about, the one to use in place of regular mayo. I found a few variations, but the one I will start with calls for two avocados, a tablespoon of lemon juice to help preserve color and freshness, 1/8 teaspoon of sea salt, and a clove of garlic. You peel the avocados, then blend up the pulp along with the garlic, and add the sea salt. You can also add a tablespoon of extra virgin olive oil to make it more spreadable. This should keep for about a week or so. You can make half the amount or double the recipe if needed.

Since I’ve never tried this, I’ll post about how it turns out and if I like it or not.

It’s 3 PM as of this writing and so far today I’ve had my Pepsi Next (60 calories) and 230 calories in food (a complete meal). Later this evening I will have some green beans (about 30 calories) and maybe one or two of the Nature Valley Breakfast Biscuits for a snack (60 calories each). I didn’t care for the blueberry flavor much at all, but the honey flavor is good. If I get hungry again later tonight, I will probably eat some carrots (about 30 calories).

At the end of the day, I should not be over 700 calories, meaning that in the morning when I weigh in, I should have lost more weight, even though I am not getting any exercise today. Tomorrow is more shopping again, so more exercise, which translates into more weight loss. Yay me!

I will post the avocado spread recipe into the next post so that it will be easier to find if anyone wants to search for it and/or print it out or bookmark it to use.

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hair to toes walkingSo today was a payday, meaning that we went shopping, which in turn means that I got in a lot of walking – about two hours or more of walking. That’s about 400 to 500 calories burned. We went to three different stores, so the body got in a good dose of walking for the day. I can feel it too!

The upside of burning that many calories from the walking is that it helped take care of that Sonic cheeseburger that I ate today while we were out and about doing our shopping.  The Sonic website shows that a regular cheeseburger has 710 calories, as opposed to the 1120 calories in a Double Cheeseburger, which is what I USED to eat. That’s about 400 calories less!

I usually weigh myself in the morning, before eating or drinking anything.  I’ll know in the morning if the walking did any good for working off that cheeseburger. Needless to say, if I find that I did gain a pound or two back from eating it, even after all that walking, I will not be a happy camper.  We shall see what the morning brings.

That is one of the downsides to being gone for hours out shopping – finding something to eat that’s healthy and doesn’t cost two arms and two legs. Something else for me to check on in my weight loss journey.  Otherwise, I will find myself asking myself – why can’t I lose weight? Duh – stop eating the cheeseburger, even if you did walk for more than two hours!

So, today while shopping I got myself some chicken breasts, cauliflower, broccoli, green beans, 1% cottage cheese, lite cream cheese, some Nature Valley Breakfast Biscuits (60 calories each), more refried beans, and salmon fillets. I plan to get some bananas, strawberries, tomatoes, avocados, peppers, onions, baby spinach, spaghetti squash, eggs, maybe some fat free frozen yogurt, and a little more when we shop again later this week.

I remember a while back finding a recipe for avocado spread that you used in place of mayo or like you would use mayo.  I will have to look for it again and post it to the site here.  I seem to remember it had to be used in about a week.  It was made by blending up fresh avocado with maybe a tablespoon of extra virgin olive oil and there might have been a tad bit of salt added to it.  I don’t even know if I like avocado, but I’ll find out soon enough when I try this.

I’ve got a recumbent bike, along with other exercise equipment, that I’ve had for a good while.  Unfortunately, one of our cats clawed the crud out of the cover that goes on the back, so rather than spend money on another exercise bike, I am buying some foam type stuff, cutting it to fit, and wrapping it around the back that is now just the naked board. Then I’ll just throw a pillow case over it and it’ll look fine.  It works just fine, just isn’t all that pretty to look at. Hubby took the cover and the stuffing off of it for me.  So, once I fix that, probably this weekend, I can start using the recumbent bike again.  That should help to speed up my weight loss efforts.

And last, but not least, I have to toot my own horn today.  After all, if I don’t toot it, who will?   :)    Okay, so I could have bought all sorts of junk food for myself today when shopping, instead of buying the healthy stuff and instead of thinking healthy eating and healthy food.  This is the first payday since I have started my weight loss journey and honestly I didn’t know if I would stick with it once we got paid or not.  I am happy to say (and somewhat shocked to say) that I did stick with it, even though we had money to buy whatever I wanted to eat.  I figure I am on a roll here and I am going to try to stick it out and see how much weight I can lose like this.  Okay, so not counting that cheeseburger today, but I will know how I did on that in the morning.  So, this is me, tooting my horn, happy that I stuck it out so far this long, and hoping I keep with it.  TOOT TOOT!

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