Top Power Foods for Preventing and Reversing Diabetes & Heart Disease

Lady Jane's Cheat Sheet 

•Oatmeal

•••••Diabetes Reversal Super Star! 

old fashioned rolled oats, or even better-oat groats, steel cut oats. Never instant oats, who needs their dreadful flavor, artificial flavors and refined sugars?

OM EZ Recipe: Add 1/4 cup steel cut oats to two cups boiling water, add one fresh chopped apple, handful nuts, seeds and chopped dried cranberries for sweetness, cover and reduce heat, cook 25-ish minutes. Keeps refrigerated 3-4 days.

Contains: awesome Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

•Seeds

••••especially Flaxseed and Chia Seeds

Flax seed is best fresh ground-use your coffee grinder

Contains Omega-3 fatty acids; fiber, phytoestrogens, soluable fiber and lignon--that block the production of LDL/bad cholesterol. These substances also increase the body's ability to get rid of cholesterol. 
Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46 percent 

OM EZ Boost: Add a cholesterol blasting, high protein, nutty crunch to steamed veggies, yogurt, cereal....sprinkle  a few spoons of ground flax or whole sesame, pumpkin, sunflower seeds on everything

•Nuts

•••••especially Almonds and Walnuts

Contains Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. ...antioxidant, anticancer, antiviral, and anti-high cholesterol actions.
Nuts, oats or barley and berries with a small serving of greek yogurt is the perfect breakfast

 Nuts contain healthy fats, but even healthy fats are still fats, use accordingly.  Best as a nutrient booster sprinkled on veggies, salads or steamed grains. Below: Steamed faro, walnuts, asparagus and cucumber in dill yogurt sauce...excellent warm or chilled.

OM EZ Recipe: Rough chop one cup hazelnuts (or any nut) and sauté on medium heat with a little olive oil, add 1-2 cloves minced garlic for 1-2 min, add 2 cups chiffonade /fine shred Dino kale, sauté under one min just to wilt and remove from pan, add a squeeze of lemon and sea salt

Don't bother with roasted/salted nuts. Always buy 'raw' nuts and seeds



OM EZ Power Boost: Add a high protein, nutty crunch to steamed veggies, grains, yogurt, cereal

•Beans, Peas, Legumes

•••••••Especially Black or Kidney Beans...EXCELLENT for diabetes and the heart

 Contains  B-complex vitamins; niacin; folate; 

magnesium; omega-3 fatty acids; calcium; soluble fiber

OM EZ Power Boost: add cooked beans, peas and lentils to soups, salads, pasta, grain and veggie dishes for uber healthy plant protein.
Beans play well with nuts! Try the two tossed with a simple steamed green beans and a little sea salt and cracked pepper-yum! 

Beans are best when allowed to soak overnight, rinsed, covered with fresh water and simmered with onions, carrots and kombu for two-ish hours

OM Instant Eats:  top fresh cooked black beans with chopped cilantro,  chopped tomatoes, diced onions, jalapeno and fresh lime, skip the cheese and add a dollop of nonfat greek yogurt if you need a little dairy

•Brown Rice

contains B-complex vitamins; fiber; niacin; magnesium, fiber.





OM EZ Recipe: bring 2 cups of filtered water to a boil, add pinch of sea salt and one level cup short grain brown rice, allow to return to boil, cover and reduce heat to low, cook 37 minutes. 

Always have cooked brown rice or other grains on hand as the base for numerous 'bowls' and quick stir fried rice/grain dishes. Keeps 4-5 days refrigerated or freeze 2-3 months

•Tofu

buy sprouted organic when possible/ Trader Joes usually carries it
Contains Niacin; folate; calcium; magnesium; potassium.
OM EZ Recipe: slice one pound firm tofu into 1/2 inch squares or stops, marinate with 2 cloves minced garlic and 2 tablespoons minced ginger with enough soy sauce to make a paste. Refrigerate 4-24 hours, place on parchment lined cookie sheet and broil 3 min on each side.

Baked tofu holds 3-4 days refrigerated and is excellent in a wrap, or cubed and mixed in stir fry veggie dish, or tossed into a salad 

•Quinoa

•••••Awesome high protein power food from Peru! 

Uber convenient it cooks in just 15 little minutes.

OM EZ Recipe: one part rinsed quinoa to one part filtered water,  bring to a boil, add rinsed quinoa and reduce heat, cover and cook 15 min...add fresh herbs, lemon, chopped cooked veggies, nuts, seeds, a few drizzles olive oil and a sprinkle of sea salt

•Soy milk

Contains Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
USE SOY PRODUCTS in MODERATION, soy is great for the heart but questionable for breast cancer

•Berries, Especially Blueberries

••••••••••organic frozen is fab and extra convenient

Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Anthocyanins in the berries, are a natural chemical that shrinks fat cells and also stimulates the release of adiponectin, a hormone that regulates blood glucose levels

•Pomegranate

BREAK the COLA HABIT: add a couple of splashes pomegranate juice to sparkling water

Contain numerous antioxidants, including heart-promoting polyphenols and anthocyanins
which may help stave off hardening of the arteries.One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart

•Carrots

Contains Alpha-carotene (a carotenoid); fiber......look for purple carrots for additional antioxidants,
Skip carrot juice, too much concentrated sugar and zero fiber

•Avocado

Like olive oil, rich in the monounsaturated fats that may lower heart disease risk factors, high in antioxidants and potassium...for optimum nutrition combine with tomato. 
OM EZ Recipe: spread mashed avocado on toast with lemon and sea salt in place of butter-yum!

•Cruciferous Veggies, especially Cauliflower, Broccoli, Cabbage

BROCCOLI, the Diabetes Reversal Super Star!

Eat cruciferous veggies raw, steamed, roasted and for maximum nutrient density, microwaved. Don't over cook

OM EZ Recipe: Thinly slice cauliflower or broccoli, drizzle with olive oil and sprinkle with sea salt and fresh thyme, rosemary or sage, roast in a preheated 475º oven for 7-10 minutes.
Excellent chilled as a salad add in,  or tossed into cooked grains with nuts and seeds. Keeps refrigerated 3-4 days.

     

OM EZ Recipe: microwave fresh chopped broccoli 60 seconds add fresh lemon, sea salt, nuts, seeds and chopped herbs

OM EZ Recipe: Slice one pound fresh

 brussels sprouts, coat with olive oil,  good balsamic vinegar and thinly sliced red onion, 

roast 10 min @475. 

Cruciferous veggies are High in Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate;  calcium; fiber. 

•Spinach, Kale, Collard Greens

••••••••••Cruciferous Veggie Stars!

....AVOID SPINACH WHEN POTASSIUM is ELEVATED, ....Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

OM EZ Recipe: Collard Green Wrap
Dip collard green leaves into boiling water 20 seconds to soften, stuff with assorted cooked grains, veggies and herbs...great way to use leftover grains and veggies

•Sweet Potato and Purple Potato

Pairs well with cooked grains, especially quick cooking quinoa,  and plays very well with black beans, try a baked sweet potato topped with cooked black beans.....High in Beta-carotene (a carotenoid); vitamins A, C, E; fiber

 

Look for purple Peruvian and purple Okinawa potatoes are also nutrient dense, Trader Joe's

•Red bell peppers

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber...

•Asparagus

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

•Apples

contains polyphenols, powerful antioxidants that help prevent the buildup of plaque in the arteries. Highest concentrations of polyphenols are found in the skin and outer flesh. - 

•Oranges

Avoid ORANGES WHEN POTASSIUM is ELEVATED.....contains phytosterols (plant sterols), a type of fat found in nuts, seeds, fruits, and vegetables. These sterols block cholesterol from being absorbed by the cells in the intestines.
Contains Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber....research

•Tomatoes

Fresh, jarred or frozen tomatoes are fab, but avoid canned tomatoes.....Contains Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

•Squash,  especially Acorn Squash

Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium;
magnesium; potassium; fiber....

OM EZ recipe:  microwave whole squash for a few minutes to soften a bit, cut in half, drizzle with olive oil a little salt and pepper, bake 40-ish minutes at 375º

•Papaya

Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium....fresh or frozen is best

•Dark Chocolate

Reservatrol and cocoa phenols (flavonoids)... 70% or higher cocoa content....research

•Melons, Especially Cantaloupe

Contains Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

•Some Dairy/ Non Fat Greek Yogurt

organic cheeses can be a good source of protein and calcium. Add a little good quality cheese to a big chopped salad for a little decadence.
Do eliminate milk, including low fat milk which is high in sugar

•Tea

choose organic loose leaf when possible. For optimum nutritional impact, cold brew,
 OM EZ Recipe: combine a few tablespoons loose tea with one quart water, allow tea leaves to sit in filtered water for 2-3 hrs, strain and serve
Contains Catechins and flavonols (flavonoids).....One recent study found that people who drank four or more cups of green tea daily hada 20% reduced risk of cardiovascular disease and stroke....