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WHAT IS IT?

• Action based, real-world techniques to transform your meals to manage your blood sugar more effectively.

• No endless theory or history you don't really need. Just real ways to improve your meals so they fit your tastes and improve your health.

• This quick start course will improve your diet, improve your health and improve your blood sugar.

• Short and to the point. No endless reading or droning presentations

• Gamification to keep you motivated and entertained

• Coming in 2021

 

INTRODUCTION

• Welcome to a lifestyle change

• Why low carb?

• What does low carb mean?

• Our nutritional philosophy

• What this course is about

• How this course is organized

• How many carbs can I eat?

• Our current food

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CHAPTER 1: BASIC GUIDELINES

• Breakfast Meal #1: Bacon and Eggs

  • What have we learned from this meal?

• Calculations and Measurements:

  • Medication changes with low carb

  • Measuring blood sugar control: About A1c

  • Blood sugar testing

• Reading Labels

• Portion control

• Changing habits

• Setting goals/action steps

 

CHAPTER 2: MEAL TRANSFORMATION

• Breakfast Meal #2 – Pancakes and Sausage

• What have we learned from this meal?

• Understanding macronutrients

• What’s the best meal plan?

• What’s Your number?

• Setting goals/action steps

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CHAPTER 3: UNDERSTANDING FOOD, QUALITY, HYDRATION

• Breakfast Meal #3 - Granola

• What did we learn from this meal?

• Food and food quality

• Protein: How much do I need?

• Setting goals/action steps

 

CHAPTER 4: FATS AND MEAL TRANSFORMATION

• One lunch meal - Ham and Cheese Quiche

• What did we learn from this meal?

• Fats: How much do I need?

• Setting goals/action steps

 

CHAPTER 5: TRANSFORMING LUNCH MEALS

• Two lunch meals - Burrito & Sloppy Joe

• What did we learn from these meals?

• Exercise

• Setting goals/action steps

 

CHAPTER 6: TRANSFORMING DINNER MEALS

• Two dinner meals -Spaghetti & Tuna Casserole

• What did we learn from these meals?

• Stress management

• Setting goals/action steps

 

CHAPTER 7: MORE DINNER TRANSFORMATION

• One Dinner Meal - Veggie Stir Fry

• What did we learn from this meal?

• Setting goals/action steps

 

CHAPTER 8: “IN A NUTSHELL” SUMMARY

• Understanding 30-day challenges

• Working with Meal Transformation

• Before you Start a low carb diet

• Attitude and mindset

• Way to start a low carb diet

• Using a food log

• Start your own cookbook

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CHAPTER 9: RESOURCES AND RECIPES

• Diabetes Books to increase your knowledge

• On-Line forums, trackers and apps

• On-Line recipe sources

• Recommended cookbooks

• Bonus Recipes