You Can Do This! is part of a series of workshops conducted by Health Coach, Camille LoParrino, at Our Town Rocks, Dundee, NY to guide participants in what they can eat, how much they can eat, and how many times a day they can eat.

2. Controlling blood sugar levels is THE most important item on your
agenda in managing diabetes and avoiding serious complications.

3. “You have diabetes.”

4. A healthy way of eating WILL control your blood sugar.
Controlling blood sugar levels is THE most important item on your agenda
in managing diabetes and avoiding serious complications.

5. What you eat, how much, how often

6. Focus on what, when, and how much

7. Eat your meals at regular intervals

8. YOU CAN DO THIS!

9. Your main goal is to avoid complications.

10. Eat foods high in fiber.

11. Always include a protein at every meal.

12. Strive for healthy and balanced meals.

13. Lose Weight – Monitor your sugar levels – Reduce fat

14. I believe I have the power to control diabetes.

15. JOY BAUER ANSWERS THE QUESTION: WHAT CAN I EAT?
Joy Bauer is the nutrition and health expert for NBC’s Today show.
She shares practical, and easy to follow advice
that help people eat better and live healthier, more fulfilling lives.
FOODS JOY RECOMMENDS TO LOSE WEIGHT AND PREVENT BLOOD SUGAR SPIKES...
BEANS
(including black, white, navy, lima, pinto, garbanzo, soy, and kidney)
Couple these carbs with protein. (Example: Salmon and beans – see Dr. La Puma’s recipe).
Beans are a winning combination of high-quality carbohydrates, lean protein, and soluble
fiber that helps stabilize your body's blood-sugar levels and keeps hunger in check.
Beans are also inexpensive, versatile, and virtually fat-free.

16. Source of whole grain and high fiber
OATMEAL
An excellent source of both whole grains and high fiber is heart-healthy oatmeal.
Oatmeal is packed with soluble fiber, which slows the absorption of glucose from food in the
stomach — keeping blood-sugar levels under control.
Top off your oatmeal with 1 to 2 tablespoons of chopped pecans, almonds, or walnuts. These
nuts will add protein and healthy fat, which stabilize blood sugars.
Plus, the nuts add great crunch and flavor to your morning meal.

17. Source of lean protein
FISH
Another outstanding source of lean protein is fresh fish. Choose an environmentally friendly
variety like catfish, cod, or tilapia; all are mild-flavored, white-fleshed fish that can be
healthfully prepared by baking, grilling, or roasting.
Pair fish with the high-quality carbs found in vegetables, lentils, or beans for another
balanced meal combination that will keep your blood sugar from rising.

18. High quality carbs and protein
NONFAT YOGURT
Fat-free yogurt naturally contains both high-quality carbohydrates and protein, making it an
excellent food for slowing or preventing an unhealthy rise in blood sugar.
Joy says, “Be sure to stick to low-fat or nonfat brands; Greek nonfat yogurt is my favorite
choice because it has twice as much protein as regular nonfat yogurt.”

19. Low-carb
ALMONDS
Unsalted almonds provide a healthy, low-carb mix of monounsaturated fats plus magnesium,
which is believed to be instrumental in carbohydrate metabolism.
Including more magnesium-rich foods like almonds, pumpkin seeds, spinach, and Swiss chard in
your diet is a smart move.

20. Non-starchy vegetables = High quality carbs
NON-STARCHY VEGETABLES
Chock-full of vitamins, minerals, and fiber, non-starchy vegetables (such as broccoli, spinach,
mushrooms, and peppers) are an ideal source of high-quality carbohydrates.
Because these low-calorie, nutrient-dense veggies have a low-impact on blood sugar, they're an
integral component of your diabetes food plan. For most people (including those looking to lose
weight), this is one food group that's okay to eat as much as you like!

21. Reduce the risk of heart disease
WILD SALMON
Omega-3s from food help reduce your risk of heart disease, which is important for
those with Type 2 diabetes, whose risk of cardiovascular disease is elevated.
(High blood glucose levels can lead to increased deposits of fatty materials in
blood vessels, which contribute to clogging of arteries.)
Wild salmon or sardines are rich in Omega 3s and also contain a healthy fat and
protein combination that slows the body's absorption of carbohydrates, keeping
blood sugars on an even keel.

22. Lean protein and low carb
EGG WHITES (Update: Do not waste the yokes. Eat these too. They’re good for you).
Rich in high-quality lean protein and low in carbs, egg whites are another healthy choice for
controlling or preventing Type 2 diabetes.
One large egg white contains about 16 calories and 4 g of high-quality, filling protein, making
these egg whites a perfect food for blood sugar control, as well as, weight-loss or maintenance.

23. Healthiest fat
Avocado
High in monounsaturated fats, which are generally considered among the
healthiest of fats.
A diet high in monounsaturated fats may improve insulin sensitivity and heart
health and that is especially important for diabetics.
Joy Bauer suggests…
Add a few slices of avocado to your sandwiches (in place of mayonnaise).
Mash a ripe avocado with cilantro, lime juice, and diced tomatoes for a
delicious guacamole dip.