5 Easy Diet Tips to Control Blood Sugars

Morning blood sugars, medicines, injectables, insulin. The worry, the appointments, the questions, the diet, the exercises. It is overwhelming! And what happens if they aren’t working…or not as well as they should be for the amount of thought and work you put in to make them better, normal?

Sure you may have cut back on your sugar intake. Maybe you’ve lowered your portion sizes, started eating more vegetables, stopped drinking soda, or even eat breakfast now…but these changes may not have had the impact you hoped.

Try these 5 things. If they work GREAT! But if not you need to talk to your doctor. You should talk to your doctor regardless. Bring them this list. Let them know what you are doing to try and control your numbers.

  1. Eat a bedtime snack. If this is the only tip you take away from this list it may be the difference between normal levels and high ones in the morning. Think protein and carbohydrate. Peanut butter and apple; cheese and whole wheat crackers; Greek yogurt; nuts and raisins; or turkey lunch meat and a slice of whole grain bread. Whatever! Just eat something!
  2. Balance your meals. I know you have heard that protein is important, and it is, but it’s not super important if you aren’t balancing your meals with carbohydrates, fat, and fiber! If all you have for lunch is chicken and your blood sugars before dinner are ridiculous…something is wrong! Balance that chicken out with beans and a salad! Think protein/meat, carbohydrate/grain/beans, and vegetable (not corn).
  3. Watch what you are drinking. Just because you may have stopped drinking soda doesn’t mean that everything else you drink isn’t loaded with it. Juice, iced tea, coffee with flavored creamer, and specialty coffee drinks can have just as much sugar as soda.
  4. Eat every 3-4 hours. Think about your body like a car. It needs to be refueled. By you eating consistently you’re helping your body and your blood sugar. Meals and snacks are super important! Make sure your snacks are nourishing and not just a candy bar out of the vending machine or some stale chips you have in your pantry!
  5. If you do have a meal that has more carbohydrates than your body needs, don’t feel guilty just do better! Every meal, every snack is an opportunity to improve! Take it! Don’t think about starting on Monday or the New Year…do it now!

Remember to keep taking your medicine/insulin, check your blood sugars, and take care of yourself!

Buffalo Turkey Burgers

We were qualifying for a tricycle race…and having a blast as usual.

Have you ever met someone who not only becomes a person you want to be friends with forever but you also share so much in common in life that you become soul sisters? That’s Heather for me and this is the story of our Buffalo Turkey Burgers.

A few years ago my dear friend/fellow dietitian Heather and I decided to do a healthy spin on a burger. We love burgers and buffalo chicken so why not combine the two! You have to understand a few things about the both of us. Not only do we like burgers, buffalo chicken, ketchup (French fries are just the transportation to get ketchup in our mouths), and dessert…we like healthy foods too 😉 We’ve followed each other throughout our careers, working at the same places and usually at the same time. Surprisingly, both of us have identical twins and thankfully I had Heather to support me on the journey to being a new twin mom (I couldn’t have made it through the pregnancy without her encouragement). Oh yeah, we also really love nutrition, cooking/eating food, and we really really like helping people on their personal nutrition journeys. This dynamic duo is fly by the seat of our pants, outside the box, not-your-ordinary dietitians…that’s us and that’s how we roll.

Now that you know our back story here’s how these fantastic burgers came to be. We made up the recipe to be used for a public event. Although we love to fly by the seat of our pants, we definitely had to practice at least once before it was show time and what better audience than the honesty of a children. So we held a run-through with her kiddos. They filmed it, rated us, tried the burgers and…IT WAS A HIT! They loved it! If we could please a bunch of kids then we knew we had a winning recipe on our hands. She actually still makes it for her kids…it’s one of their favorite meals.

We added veggies to the meat and then served veggies on the side with a ranch hummus dip. Listen, we are moms and sometimes we need to fit in as many veggies that we can for our family. When I prepared this for mine the other night my daughter said “Mom, the shreddy carrots really make it good.” Sure does young squire, sure does. This is my spin on our Buffalo Turkey Burgers.

Shreddy carrots…and celery, garlic, and green onion.

Side note: this recipe featured here is not gluten or dairy free. I will show you how to make them both as at the end.

Buffalo Turkey Burgers

Burger Ingredients:

  • 2 Tablespoons Hidden Valley Ranch dressing mix (you can definitely use your own dry mix if you make it…this stuff has artificial flavors in it so it’s not my favorite but it’s delicious)
  • 1 egg
  • 1 pound ground turkey (97/3 or 99% fat free)
  • 1/4 cup minced or finely shredded carrots
  • 1/4 cup minced or finely shredded celery
  • 1 clove minced garlic
  • 1 minced green onion
  • 1/4-1/2 whole wheat bread crumbs (I usually don’t use these but have on hand if needed and this week I needed)
  • Franks Buffalo Wing Sauce (no amount here, use to your desired spiciness)
  • Whole grain buns
  • Lettuce, tomato, onion, banana peppers, pickles, etc

Hummus Ingredients:

  • 1 can chickpeas (garbanzo beans)
  • 1 packet Bushes hummus starter (it’s got everything you need and no extra stuff)
  • 1 tablespoon Hidden Valley Ranch dressing mix
  • Carrots and celery (to dip into the hummus)

Directions:

  1. Combine dry ranch, egg, turkey, carrots, celery, garlic, onion, and wing sauce. Add bread crumbs if the mixture seems too wet. You want the burgers to stick together!
  2. Split the meat mixture. For sliders, make 2-3 ounce patties. For burgers make 4 ounce patties.
  3. Grill, broil, or skillet fry the burgers. I used my cast iron skillet (I use this for just about everything).
  4. Ensure that the internal temperature reaches 165 degrees!
  5. While the burgers are cooking start making the hummus. Combine chickpeas, hummus starter, and dry ranch to a food processor. Blend until smooth. If you do not have a food processor use a zipper sealed bag! Seriously, it works just fine.
  6. Serve the burgers on whole wheat buns with hummus, carrots, and celery on the side.

NOTES:

  • To make dairy free simply add ranch style spices: dill, parsley, more garlic. For my sons I just omitted the ranch dressing mix all together (and the wing sauce).
  • To make gluten free omit the bread crumbs. If you need to use another dry binder use gluten free oats. Instead of serving it on a bun you can serve it on a salad with beans. I did for lunch and it was quite delicious! REMEMBER if you are eating gluten free you still need starches (carbohydrates). You can’t just eat the burger on lettuce and call it a day. Serve it with rice, fruit, beans, or a gluten free bun.
  • I omitted the wing sauce from this entire recipe for my family. Normally I wouldn’t because kids should try different foods even if they are spicy but I decided to let my family use the wing sauce instead of ketchup on the burger if they chose.
  • I put the wing sauce on the hummus…woah…delish! I recommend that!
Turkey burger on a salad. Delicious!