2nd sample of One Day Diet Plan

Steamed vegetable salad
 

The best tip for Diabetes is to eat when hungry and when hungry, to eat tasty food. It is how you perceive your dietary changes to control your sugar levels - either you say you are being denied of tasty food (which often means Indian or Western junk food which you have to abstain from, even for weight loss) or say this is an opportunity to go on an exploratory journey to have that nutritious and delicious food, which will support you to control your sugar levels and at the same time give you the pleasure of eating. That, food habits and being physically active are the key notes for countering Diabetes, is being reiterated by medical experts the world over. Hence, I say, instead of getting panic attacks with your blood sugar levels and believing that medicines are the ONLY way out, why not help your doctor to reduce your medicines by indulging in the right kind of food with low GI and one that is wheat-free, dairy-free and sugar-free? And finally get rid of your medicines, if possible, either through self-motivation, under your doctor's guidance or by joining programmes of medical experts like Dr Pramod Tripathi, Dr Biswaroop Chowdhury and so on. 

Today, I chart out a One Day Diet plan which is easy to follow. This is what I did yesterday.

I started the day with Coconut Milk tea. Did not have Green Smoothie or Nitric Oxide Salad as I was down with such a heavy,running nose that I had a kerchief to it all day. A bit better now. My friend asked me what did I take for a cold. I said, what can one take anyway? Except that I decided to go on a largely non-spicy diet.
Top notch journalist and my friend, Sucheta Dalal has strongly recommended Kara Coconut milk cream as the best option for your tea, as it does not contain emulsifiers and is pure. Here is the pic, do opt for this

Steamed Vegetable salad
For breakfast, I had Steamed Vegetable salad (see photograph at the beginning of this post).
Ingredients
Cauliflower - 100 gms
French beans - 50 gms
Carrot - one
Matki (or any other) sprouts - 2 tablespoons
Fresh Lime - 1/4th or depending on your taste
Corriander leaves and salt to taste

Method
Boil water and add all the vegetables and sprouts and boil for 2 minutes and close. Remove them in a bowl. The vegetables should be crunchy to eat and not over-boiled. Add salt, fresh lime and mix well. Garnish with chopped corriander leaves. Chew and eat. If the portion is too much, keep aside and have it as a 4 or 5 pm snack.

Methi parathas with Khapli (Emmer) wheat flour (Sorry don't know how to rotate this image

Methi Parathas with Khapli wheat atta

I wasn't going to be full for a long time with the steamed vegetables and felt like having something spicy so decided to make Khapli wheat Methi parathas for my lunch dabba. I also packed the remaining Steamed Vegetable Salad along with it

Ingredients

Khapli (Emmer) wheat atta: 250 gms

Methi leaves - half bunch

Unprocessed Til (Sesame) - two teaspoons

1 tbspn - cooking oil

Salt, chilli powder to taste

Method

Chop methi leaves, add to the atta. Add til, chilli powder and salt and knead. Please note that Khapli atta is not sticky as the usual atta we eat (which contains high gluten) so you need to add the cooking oil, heated. You have to also patiently knead it as being non-sticky it needs to be made into a consistency wherein your parathas do not break while you are rolling them. Roll out the parathas and cook them on the tawa. They turn out delicious and crisp and healthy too as methi highly recommended for Diabetes. Have it with the following chutneys

Green Corriander chutney and Flax seed chutney

I ended my day with Barley Dalia Upama. Barley Dalia is ideal for your dinner, to replace brown rice or bhakri or Khapli atta chapati. It is very light to digest but you have to get used to the taste. You may not like it for the first time but keep having it and you will get used to it. Upma can be made in so many ways, in the sense that you can add vegetables, sprouts, roasted peanuts etc of your choice. However, to keep it light you may only stick to adding vegetables.

Barley Dalia Upma

Ingredients

Barley Dalia - 1 cup

Vegetables - french beans, carrot, onion, tomato 

Green chillies and curry leaves.

Method

Cook the Barley Dalia in a pan by adding two cups of water. Keep aside. Heat oil in a pan and add mustard seeds. When they splutter, add jeera, green chillies and curry leaves. Add all vegetables, chopped. Stir for a few minutes and add the cooked Barley Dalia to it. Add salt and mix well. The Dalia being a bit sticky in nature may not appeal to your taste buds so try and make this dish as tasty as possible. My friend says it is a great one for reducing your blood sugar levels. Also, when you cook the one cup Dalia, the quantity is enough for two persons. So, keep aside half of it in the fridge for use the next day, in case you are making it for a single person.

In between these meals, I had my Rajgira flakes and almonds when I felt hunger pangs.

Cheers to healthy cooking and a healthy, fun-filled lifestyle!