You get enough potassium from food...potassium can be lethal when large amounts are taken in. Magnesium supports belly flattening and reduces inflammation...tummy flattening foods include...sweet potatoes, avocado, chicken, dark leafy greens, olive oil greek yogurt and flaxseeds.
EAT 1 OUNCE OF LOW SODIUM CHEESE BEFORE BEDTIME and a few walnuts ,this will help you sleep and you get magnesium and calcium from the cheese....it will relax muscles and the nervous system. Snacking on Macademia nuts is good too. They have lots of fiber and even tough it's a fatty nut...it proves to be slimming. Have an ounce of the nuts. Magnesium helps improve insulin reaction and thereby, reduces blood sugar levels. This helps diabetic patients gain healthy blood sugar levels. I take a 400 MG of magnesium supplement...check with your doctor to make sure it is right for you.
sources are in whole grains, nuts, seeds and legumes, Cabbage, Spinach maybe enjoy a spinach salad, on sandwiches instead of lettuce, steamed, stuffed in chicken with feta cheese or maybe stuffed cabbage rolls...broccoli, barley, Kidney, lima, and black beans, sweet potatoes, pumpkin seeds, some yogurt, etc.
Folate is in the family of B vitamins....broccoli, romaine, asparagus, spinach, avocado, lentil, beans like chick peas, kidney beans, pinto beans, sunflower seeds, walnuts, etc....If you take metformin to control your type 2 diabetes, ask your doctor to take a look at your vitamin B-12 levels when you get a chance....
Rye bread which may be a better choice than wheat bread for persons with diabetes because of the way sugars are absorbed...and rye contains fiber and magnesium. Rye bread is a real help for anyone trying to lose weight as it helps keep you full as well. A study published in the American Journal of Clinical Nutrition found that bread made from wheat triggers a greater insulin response than rye bread does.
the problem is that the things that you're trying to obsess about aren't required to be on labels. which in turn means that you're likely getting more of those things than your tracker shows simply because what has them isn't always labelled. i think dietitian becky says that if you're regularly at about 80% of the requirements for things not required to be listed and you're eating foods that are high in that nutrient, you're likely good.
the thing about the meal planner is that while real people tag the meals, a computer spits them out somewhat randomly. and the lower your ranges and the more preferences that you tick off, the fewer meals will actually fit all of those guidelines. so if you're on the diabetic plan and you've ticked off no pork, no red meat, low sodium, etc, not as many recipes are going to fit those qualifications, so you may see some meals more often. granted they are a lot better than they were before [i got 8 pbjs one week years ago] and they keep adding where they can. have you tried clicking on the repeats to get the list of alternate suggestions? that can help some. and i also think that due to weird computer programming [the randomizer not actually being random] the fresh stuff tends to come in clumps, though again, it's getting better all the time.
7/22/14 2:53 A
Ok so I have the diabetes plan which besides protein fat and carbs and calories which are not too hard to meet but folate, magnesium, potassium etc are harder. The meal plans don't seem to have a lot of vegetables etc. it seems like the same thing every day even with the alternate options so of course you have to add your own. So end oaf the day I get the report :not enough folate or magnesium; too much vitamin A etc... And it tells you the bad things that not enough of this or too much of that can cause. I want to eat power food for energy and mood support so these things that I could care less about before are now important to me. Or LOL I am just obsessing. any ideas?
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