THE 28-DAY “her Fastore MIRACLE A Plant-Based Approach to Treating and Beating DiabetesACKNOWLEDGMENTS This book would not have been possible without the hard work and support of the following: ‘Sharon Mahoney, the best adviser | could ever ask for; Sharon Bowers, my literary agent; Page Street Publishing; amazing recipe developer Jenny Dorsey; recipe tasters Irene Wu and Natalie Barbarese; and wonderful interns Elizabeth Canepari, Jessica Carciato and Bonnie Averbuch; al of my friends, colleagues and patients; and, of course, my family: my mom, my dad, my sister Liza, my grandmother and the rest of my incredible family Thank you!VITAMIN D Why It’s Good ‘As most of you probably know, vitamin D is important for building bones, but itis also essential for other functions in the body, including cardiovascular health and the regulation of metabolism. Vitamin D deficiency is inked to conditions such as certain types of cancer, heart disease, weight gain and depression, For those who live in climates where clouds and rain prevail over sun or those who live in climates that experience traditional fall and winter, seasonal affective disorder (SAD) can also occur due to the lack of vitamin D from the sun. SAD is a form of depression due to the reduced sunlight hours. Vitamin D is net found in that many foods, and many people today have some form of vitamin deficiency, ‘which makes it even more important to consume foods rich in this nutrient. As most of us know, the sun is a reat source (vitamin D is produced when ultraviolet rays from the sun strike the skin), but itis also found in whole foods, Latest Research on How It Helps Diabetes Prevention Research shows that vitamin D levels were more closely linked to blood sugar levels than body mass index (BMD, and people with higher vitamin D levels have a decreased risk of developing type 2 diabetes compared to people with the lower levels * The study suggests that vitamin D deficiency and obesity may work together to heighten the risk of, diabetes. As the deficiency worsened, so did blood sugar control. You may be able to reduce your risk by ‘maintaining a healthy diet and getting enough outdoor activity and sun exposure. | recommend 1,000 1Us (International Units) of vitamin D per day for both men and women. Again, your vitamin D levels can be checked through a simple blood test at your doctor's office and you can adjust your intake accordingly. Best Sources of Vitamin D teu (oo) 400101 Boueeszz7a) 150 Bowcescz7g) 7 tewaee) so Tablespoon (5a) 60 THE 28-DAY BLOOD SUGAR MIRACLEOUTRAGEOUSLY GOOD HOMEMADE VEGGIE BURGERS SERVINGS: 6 Store-bought veggie burgers can be laden with sodium, calories and preservatives. These homemade burgers are packed with flavor, whole foods and nutrition. Choosing lentils as the base for the dish provides the body with essential protein, carbohydrates, fiber and magnesium. Not only will this keep you fuller longer, but magnesium plays a key role in digestion. Extra-virgin olive oil spray Preheat the oven to 350°F (177°C) . Line a cookie sheet with aluminum foil and 2 tbsp (30 ml coconut oil spray lightly with extra-virgin olive oll spray. 2 halts: ciapoed sal! In a nonstick pan, heat 1 tablespoon (15 ml) of the coconut cil and sauté the Trib celery, chopped small shallots, celery, carrot, mushrooms and garlic for about § minutes, until the Tlarge carrot, grated vegetables are softened. cup (136 g) cremini mushrooms, Set the cooked vegetables aside to cool chopped small a ‘ 2 cloves gatlic, minced Ina food processor, puree the lentils and then transfer to a large bowl, Next, pulse 105 02 [425 91) can lentils, drained the vegetables in the food processor until mostly smooth, with some small chunks. and rinsed ‘Add this to the pureed lentils step salt To the lentil mixture, add the salt, pepper, paprika, bread crumbs, soy sauce, % tsp black pepper cilantro and flaxseed mixture, Combine until all the ingredients are incorporated, 6 tsp paprika Form the mixture into 6 patties, each about ¥s-inch (13-cm) thick vs cup (102 g) whole wheat bread rerum Using a paper towel, wipe out the nonstick pan used before and heat ¥ tablespoon tsp (S mb soy sauce (7 mi of the coconut oil over medium-high heat. Place $ burgers in the pan and 1 tbsp (9 9) finely chopped fresh ‘cook on each side for 2 to 3 minutes, until lightly browned. Remove from the pan cilantro and set aside. 1 tbsp (9 0) flaxseed meal + 3 tbsp (45 ml) water, mixed well Place the remaining ¥: tablespoon (7 mi) of coconut oil in the pan and cook the last, 2 ripe avocados, divided into thirds Zbuvars, and sliced Place the burgers on the prepared cookie sheet and cook in the oven for 20 minutes. ‘medium tomato, sliced Romaine lettuce Serve warm with slices of avocado, tomato and lettuce, [NUTRITIONAL INFORMATION PER SERVING: Calories: 284, Total Ft: 4 , Saturated Fat: So, Total CCorbohydrates: 339, Fiber: 12 9, Net Carbohydrates: 219, Sugar: 59, Protein 10g, Sodium: 365 m9 DINNER 19RESOURCES ‘Ale: A blood test (also known as glycated hemoglobin, glycosylated hemoglobin, hemoglobin Alc and HDAte) used to diagnose type 1 and type 2 diabetes. The Alc test reflects your average blood sugar level for the past two to three months. The higher the Alc level, the poorer your blood sugar control and the higher your risk of diabetes complications, Blood sugar: The amount of sugar present in the blood. A normal level is less than 100 mg/dl in a fasting state (eight hours without eating) and less than 140 mg/dl twa hours after eating Carbohydrate counting: Carbohydrate counting is a meal planning tool for use in managing blood sugar levels. It can be used in many situations: prediabetes, gestational diabetes, type 1 and type 2 diabetes and even for weight loss. A specific amount of carb is set per meal; when you count the grams of carbs, it helps you keep track of the amount of carbohydrate you are eating in that meal or snack Dietary fiber: Dietary fiber includes all parts of plant foods that our bodies cannet digest or absorb, Although we cannot digest dietary fiber, it provides a number of health benefits. Fiber is classified as soluble or insoluble. Insoluble fiber adds bulk to stools and promotes regular bowel movements, Soluble fiber dissolves in water and can help to lower cholesterol and blood sugar levels Glycemic index: A measure of how a carbohydrate containing food raises blood sugar. Foods are ranked ‘compared to a reference food—either glucose or white bread. Glycemic Load: A part of the glycemic index system, glycemic load is a number that estimates how much the food will raise a person's blood sugar after eating It. It is defined as the available arams of carbohydrate times the glycemic index. Net carbohydrate: The carbohydrate that remains after the fiber is subtracted from the total grams of carbohydrate. ‘Sugar alcohols: Sugar alcohols are used by the food industry to add sweetness to foods without adding Calories. Its unclear the extent to which they affect blood sugar. Total grams of carbohydrate: When jooking at a food label, you must look at the serving size and the total grams of carbohydrate. The total grams listed is what is contained in that serving size, It includes sugar, starch and fiber vsof BSM Foods Guide to Approved Make your own meals using this simple guide! Pd Pests Coe PROTEIN Cm cares | FIBER uae oor Coot en organic Black Beans ae cup [den Organic Garbanzo Beans thes en Organic Green Lents aon den ran ney Bees ooh Be oat sere koe ees Eden Organi Pinto Beans a ‘Armond Breeze Unswostene Almond Mic a 257m to En 685 Tea Jasmine Favor ie ° ° ° soma Ito En Teas Tea Orginal Groen Toa = ° ° ° soma “Numi Ton's Organi Fir ade Breakfast Bens cup te asim Num To's Organic Jssmine Green Teo oe ° ° ° ° ° SonPatarino water oe ° oe) wm ws ‘THE 28-DAY BLOOD SUGAR MIRACLE