Maybe you or a loved one has been diagnosed with diabetes and you think medications will always need to be part of the equation. I have exciting news! There are various steps you can take to get that blood sugar level under control. It begins with what goes into your mouth. Every single food you eat, no matter how little of it you eat, has either a positive or negative impact on the body. When you are diabetic, you have to make it a priority to fill your body with foods that will have the best benefits. Here are my top 7 food recommendations for you.

• Vegetables

All vegetables are well tolerated by diabetics because of their low calorie content but high fiber content, which makes them excellent for the prevention and treatment of diabetes and obesity. There are some vegetables worthy of special mention:

• Artichokes contain an active ingredient called Cynarin that has mild hypoglycemic qualities. 
• Celery contains a substance known as Glycoquin, which has a similar function as insulin and thus helps reduce blood sugar levels.
• Mushrooms produce improvement in the disease course, and also contain protein and group B vitamins. They reduce the need for insulin.
• Potatoes are rich in complex carbohydrates and fiber, which releases glucose slowly during digestion. Caution should be exercised on the amount of regular potatoes used by diabetics. Sweet potatoes have a lower glycemic index and thus are better for diabetics.(See this for more information on the glycemic index)

• Legumes

Legumes tend to be very well tolerated by diabetics because they are high in fiber and complex carbohydrates which help to regulate glucose in the blood. Legumes can also be prepared in a variety of tasty ways and are sure to leave you feeling satisfied. See my recipe for Curried Garbanzo Beans (Curried Garbanzo).

• Whole Grains

Whole grains are well tolerated and can be consumed freely as they help prevent diabetes. The high fiber content in whole grains decreases the sudden rise of blood glucose. It is very easy to swap out refined pastas for whole grain pastas and white bread of whole wheat bread. They are just as tasty and even more nutritious.

 

Wheat germ is a part of the wheat berry which is usually removed in refined products such as white bread. It is deserving of special mention because it contains vitamins B1 and E that have anti-diabetic effects. 4-5 spoons can reduce blood glucose levels and the need for insulin.

• Nuts

Nuts are poor in carbohydrates but high in easily assimilated fatty acids and vitamin B that provide energy. But don’t overdo it! A handful of nuts a day is the healthy way.

• Avocado

Avocados help regulate blood sugar, decrease cholesterol and also regulate fat composition in the blood. There are many tasty ways to add avocado to the diet. It can be used in the form of guacamole, to make salad dressings and on avocado toast, to name a few.

• Onion

We have to admit that onions add tons of flavor to any dish making it an easy addition. Use lots of it.  An even greater benefit is that it helps reduce blood sugar. They also alkalize the blood and protect against arteriosclerosis.

• Fruit

Many think fruits aren’t good for the diabetic; however they are very necessary in diabetic diets because of their antioxidant properties that protect against cardiovascular disease. However, caution should be exercised regarding the quantity of fruits used. Be mindful of serving portions and remember moderation. Note that diabetics would do well to avoid dried fruits, although these are healthy for individuals who do not have issues with carbohydrate metabolism.

 

In order to make things even easier for you, I have taken the time to compile a cookbook with delectable bites you and your family are sure to enjoy. You may purchase your affordable copy here Incredibly Delicious Vegan Recipes. Buen provecho!

 

To your health,

Dr. Dona Cooper-Dockery, M.D.

 

 

If you know me well, you will know I believe that Food is Medicine and so even for our emotional concerns such as prolonged stress, food can be used as an antidote to help our bodies heal and rebound. You will want to include in your diet foods containing omega-3 fatty acids, L-tryptophan, melatonin, calcium, magnesium, B vitamins and selenium among others.

Here are 8 of my favorite stress relieving foods that you can include in your stress management routine.

1. Blueberries

Who knew stress management could be so delicious! Blueberries contain powerful antioxidants, flavonoids and neuroprotective properties that help reduce inflammation and cellular damage resulting from stress and also promote healing.

1. Oatmeal

In addition to the fiber, vitamins and minerals inherent in oatmeal, it is also high in melatonin which helps relax the body and combat stress. 

1. Pineapple

Pineapple is a great addition to the diet of someone who is combating stress because of it’s melatonin-boosting properties. In addition, it also boosts immunity and is great for digestive issues which are also often a result of stress.

1. Turmeric

Turmeric is a root, similar to ginger which is used as a spice in my kitchen regularly and also for immune boosting shots. Curcumin, the active ingredient in turmeric, works to reduce inflammation and oxidative stress which tends to be high in persons who are experiencing mood disorders.

1. Garbanzo beans/ Chickpeas

Chickpeas contain magnesium, selenium, B vitamins and L-tryptophan among others all of which help regulate moods and boost brain health. See this post for my Garbanzo Bean Curry which also includes turmeric.

1. Broccoli

 Broccoli and other cruciferous vegetables are well known as beneficial to health, lowering the risk of certain chronic conditions. It can also lower the risk of mental disorders and provide antidepressant effects. 

1. Chamomile

Include chamomile tea as part of your bedtime routine to help relax the body and promote more restful sleep. Valerian Root is another good addition of a herb that can be used for stress reduction.

1. Tahini

I use tahini (made from sesame seeds) for many recipes. It’s great to note that it’s also an amazing source of L-tryptophan which is an amino acid that has been proven to improve mood, decrease anxiety and depression

To your health,

Dona Cooper-Dockery, MD

 

What makes for a happy heart? To begin with we must do our best to keep our stressors low and our positive outlook high and we must keep up with the disciplines of a healthy lifestyle. But there is one thing you can do that would significantly impact your heart health. More and more evidence is pointing to a direct correlation between consuming whole grains and a healthier happier heart.

Did you know that eating whole grains instead of refined grains could substantially lower your cholesterol, triglycerides and insulin levels and may even lower your risk of forming blood clots? Amazing isn’t it? Studies have proven that persons who eat two and a half or more servings of whole grains each day are 21- 30 percent less likely to have a heart attack or die from heart disease. Making the switch is not very difficult at all. For every refined food you have to give up, there are many more options for replacement.

• Refined breads can be swapped for whole grain breads and flatbreads. 
• Refined pasta can be swapped for whole wheat pasta and pastas made with beans. 
• White rice can be swapped for brown rice, quinoa or wild rice (a personal favorite of mine is brown basmati rice)
• White flour can be swapped for whole wheat flour, oatmeal flour and other whole grain gluten free blends

Anything you enjoy in it’s refined state can be prepared and enjoyed using wholegrains and your body will love you for it. As a matter of fact, I have a simple heart healthy recipe to share with you. Enjoy these delicious pancakes as a part of your weekend breakfast or whenever you choose.

Whole-Wheat Pancakes

Delicious pancakes that will not raise your cholesterol.

 

3 cups whole-wheat flour

2½ tsp baking powder 

2 cups soy milk

3 tbsp applesauce

½ tsp salt

 

Mix dry ingredients together. Add remaining ingredients and gently mix well. Drop mixture by spoonful onto a hot nonstick griddle, fry until golden brown. Flip pancake and repeat for the other side. Serve with fruit topping.

 

See this bonus video on other healthy swaps you can make today! Healthy Swaps for a Healthier You

To your health,

Dona Cooper Dockery

Reference: Cooper-Dockery, Dona. Fourteen Days to Amazing Health (2017)

 

One of the keys to managing or reversing diabetes is to focus on consuming foods with a low glycemic index. Read this crucial information if you or someone you love has diabetes. I’ve also included two bonus recipes and a video to my 5 Secrets for Reversing Diabetes. 

I know it can sometimes feel confusing and restrictive when you are told to consume foods with a low glycemic index. I’d like to tell you why it’s important and relieve your anxiety by showing you what foods you can eat and how to make it fun.

Glycemic index is a number that is assigned to various foods, based on research and testing, to know how much impact they will have on blood sugar levels. Diabetic patients (or anyone wanting to lose weight) need to choose foods with a glycemic index of 60 and below to improve their health or reverse their disease. Foods which have a low glycemic index tend to be absorbed into the body more slowly as opposed to foods with a high glycemic index, thus resulting in a slower rise in blood glucose and insulin levels. That’s exactly why we want to help you wean yourself off of medications and become a healthier you.

So now that you are convinced about why it’s important, there are some foods to avoid. Here are a few of the most common offenders and their glycemic index.

Glucose	100
White potato	85
Watermelon	72
White rice	72
White bread	70
Cantaloupe	65

However, you are free to enjoy all of the following! See table below.

sweet potato	60	whole wheat bread	49	peach	42
pineapple	59	white pasta	41	chickpeas/kidney beans, and other beans	28
wild rice	57	strawberry/ blueberry	40	cherries	22
honey	55	apple	38	agave	19
maple syrup	54	pear	38	cauliflower	15
kiwi	53	whole wheat pasta	38	eggplant	15
mango	51	grapes	46	lettuce, spinach	15
ripe banana	51	peach	42	soybeans	18
brown rice	50	mango	51	tomato, zucchini	15
broccoli, mushroom	10	cabbage	10	kale	3
corn tortilla	46	oatmeal	55	carrots	39

I know you’re so excited to see that there is more abundance than limitations placed on you. The foods in the table above are nutritious and very delicious. However for those with slightly higher numbers, such as mangoes, rice, and sweet potatoes, remember to watch your portion sizes! For example, one small mango is enough for one sitting and not a bowl of mangoes.

The foods with the low glycemic indexes, such as kale and cabbage, can be eaten in abundance. Don’t like kale? I got you covered! Here is my delicious Steamed Kale recipe with a bonus recipe of my delightful Coconut Chickpea Curry. They are so easy to prepare, so I hope you give them a try today along with a serving of brown or wild rice or baked sweet potatoes. These recipes come from my cookbook Incredibly Delicious Vegan Recipes & Meal Plans. You may purchase your affordable copy here Incredibly Delicious Vegan Recipes. Bon appétit!

Steamed Kale

1 tablespoon olive oil
½ medium onion, chopped
1 small tomato, chopped
½ medium green bell pepper, chopped
1 bundle kale, chopped (spinach can be substituted for kale)
2 sprigs of fresh thyme
1 teaspoon McKay’s chicken-style seasoning (or other MSG-free all-purpose seasoning)

Instructions:
Place oil in a saucepan on low-medium heat. Sauté onion, bell pepper, and tomato for 3-5 minutes. Add the chopped kale and remaining ingredients. Allow to simmer for another 7 to 10 minutes. Taste and add extra seasoning or salt, if desired. Serve with oven roasted potatoes.

 

Coconut Chickpea (Garbanzo bean) Curry

1 cup coconut milk
2 teaspoons curry powder
2 teaspoons turmeric
½ cup chopped onions
2 cloves of garlic, mashed and chopped
1 teaspoon thyme
1 teaspoon cumin
2 teaspoons savory seasoning salt
1 teaspoon salt (or to taste)
2 (15-ounce) chickpea cans
1 small potato (cubed)
A dash of scotch bonnet or cayenne pepper (optional)

Instructions:
In a large, deep, pot, first sauté a small amount of coconut milk with the curry and turmeric. Allow it to simmer for 2 to 3 minutes on low to medium heat. Add the onion, garlic, thyme and other spices. Add potato and chickpeas. Add the remaining portion of coconut milk and allow it to simmer on low to medium heat for another 30 minutes or until potato is tender.

 

As a BONUS, I’d also like to share with you my video on Foods to UNDO Diabetes. Watch it here! https://www.youtube.com/watch?v=y3CsTLAt-u8

To your health,

Dona Cooper-Dockery, MD

 

 

So you’ve taken the decision to revamp and revitalize your health by embracing a more plant centered diet but your children aren’t on the same page. You ask “How can I make healthy eating appealing and fun to my children?”

1. Lead by example

Your children will learn more by how you live than by any words you say. This general principle is true and it’s also true as it relates to lifestyle. When they see you exercising, eating well, enjoying life and feeling great, the lifestyle will become attractive to them.

1. Start where they are comfortable

Whatever your child enjoys, try to utilize more of those staples as part of their diet and find other similar foods for them to try. Don’t overdo it though. A child who loves bananas may shortly be repulsed by bananas if they are given them too often. 

1. Mimic flavors the child enjoys

It’s often easier to relate the familiar to the unfamiliar. So if your child loves the flavors of barbecue sauce, you can find a healthy barbecue sauce recipe and use it as a coating for baked vegetables. You can also mix healthy foods into meals they already like for eg. Add bits of broccoli into some Mac n Cashew Cheese.

1. Include them in food preparation including planting

Make this journey to health an adventure to which your child is invited. Include them as often as possible in meal preparation. Encourage them to sample new foods. Choose fun and easy foods to prepare. Children are way more likely to eat foods they played a part in preparing. Planting is also a fun and easy way to encourage participation. Plant some peas, corn and tomatoes and encourage them to water, harvest, prepare and enjoy the fruit of their labor.

1. Offer healthy choices

It is harder to make healthier choices with unhealthy options lying around. Provide an abundance of healthy options for your children to the best of your ability. Over time, when they are hungry they will crave an apple instead of apple pie. I have taken the effort out by creating a cookbook full of delicious, flavorful recipes. Check it out here! Incredibly Delicious Vegan Meal Plans & Recipes

1. Be gentle in your approach

Standing over your child and forcing them to eat healthy foods may result in a child who resents you and the food even more. Be gentle and fun in your approach to introducing healthy foods.

Let me know in the comments below how it went for you and any challenges you have. Let’s help each other,

To your health,

Dona Cooper-Dockery, MD

 

One of the most frustrating things for many about embracing a plant-based lifestyle is the thought of reducing or eliminating meat intake. After all, our parents and grandparents grew up on meat and may even have raised us on meat. Why stop now? How will my food taste good? How will I get my protein? Let me try to answer these common questions for you.

Why not meat?

According to a study in the Archives of Internal Medicine, a high intake of processed and unprocessed red meat is associated with a significantly increased risk of cardiovascular disease and cancer mortality. Researchers at Harvard Medical School, based on a study of 120,000 candidates, concluded that a diet high in red meat can shorten life expectancy by increasing one’s risk of death from cancer and heart-related problems. I could go and on with facts and figures but don’t take my word for it. Look up this information and you will see how dangerous it can be.

How will I get my protein?

Contrary to popular belief, you do not need a large amount of protein to be in good health. On average each person needs 60 grams of protein daily which amounts to 25-30% of your daily caloric intake. Plant based sources are excellent. For example, one cup of cooked soybeans has 68 grams of protein and one cup of lentils, 18 grams of protein.

How will I enjoy eating without meat?

What many of us don’t realize is that it isn’t the actual taste of meat that makes the meat taste good. Try having some meat with no added herbs or salt and you’ll realize how unappealing it is. The same flavors that we infuse into our meats can be infused into non-meat foods and create very similar flavors. I have taken the effort out of this process by creating a cookbook full of delicious, flavorful recipes. Check it out here! Incredibly Delicious Vegan Meal Plans & Recipes

Begin your journey by decreasing the amount of meat you eat and including more plants. Doing this alone will have you seeing great benefits in how you feel and look and your overall health. Tell me about your journey in the comments below.

 

To your health,

Dona Cooper-Dockery, MD