Hypoglycemia is a term used to describe low blood sugar, also called glucose. Hypoglycemia is caused from a high production of insulin in the body and is the direct opposite of diabetes. Symptoms of hypoglycemia include sweating, trembling, hunger, dizziness, mood swings and mental fogginess. Individuals with hypoglycemia should eat a diet of foods that digest slowly, such as whole grains, and avoid foods that digest rapidly, such as refined sugar.
Basic Omelet
The best way to combat hypoglycemia is to start off with a good breakfast. Avoid processed cereals and breakfast foods that are full of refined sugar and flours that digest quickly. Instead, eat whole grains, low-fat dairy products and eggs.
Ingredients:
2 eggs
2 tablespoons 2% or skim milk
2 tablespoons butter or margarine
salt and pepper, to taste
fillings such as mushrooms, spinach, broccoli, cheese or bacon
Directions:
Crack the eggs into a glass mixing bowl. Add milk and beat until evenly combined and pale yellow in color. Set egg mixture aside. Heat a frying pan over medium-low heat. Add butter or margarine and allow it to melt. Meanwhile, whisk egg mixture constantly, using an electric mixer if possible, beating as much air as possible into the eggs. Pour egg mixture onto the hot skillet and let cook for a minute or two, until the bottom starts to set. Once the bottom starts to firm, use a spatula to push one edge into the center of the pan while tilting the pan to let the remaining liquid flow under it. Repeat with all other edges, until no liquid remains. Season with salt and pepper and gently flip over. Add fillings and continue to cook until egg is well done. Then lift one side of the egg with your spatula and fold it across and over so the edges line up evenly. Cook for another 30 seconds, but do not allow edges to brown and burn. Gently transfer to a plate, season with salt and pepper again, and enjoy.
Pepita Chicken Salad
For lunch, eat a large, leafy green salad with lean protein and nuts or seeds to help keep a stable blood-sugar level. Avoid sugary soft drinks, breads made with white flours and other sugary snacks. Snack on raw vegetables or nuts in between meals instead.
Ingredients:
3 cups of leafy greens such as baby spinach or lettuce
2 cups of raw vegetables such as cucumbers, tomatoes and carrots
1 cup of cooked grilled chicken
1 avocado, sliced
1/4 cup pumpkin (pepita) seeds or sliced almonds
low fat, sugar-free dressing of choice
Directions:
Combine all ingredients together and serve. You can also put this salad into a whole-wheat tortilla and enjoy it as a wrap.
Hearty Pasta
Good nutrition must continue through dinner. Avoid convenience foods and frozen dinners at supper. For a quick and healthy meal, eat pasta with lean meat and vegetables.
Ingredients:
1 cup cooked whole-wheat pasta
1 cup steamed vegetables such as zucchini and squash
2 large or 4 small meat balls
1/4 cup Parmesan cheese
Directions:
Combine pasta, vegetables and meatballs together. Top with cheese and enjoy.
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