This is the second and final part of Alissa's interview with NASCAR racer Ryan Reed.  Please consider donating to Ryan's charity DriveToStopDiabetes

From Ryan’s website:

Ryan Reed began his first full NASCAR Xfinity Season at the start of 2014. He finished 9th in overall standings, with 1 top 5 finish and 14 top 15 finishes. His season best took place at Daytona Intentional Speedway, where he finished 4th. He will start his 2nd Season in the NASCAR Xfinity Series with the No 16 team in 2015.

Reed's racing career began at a young age, capturing the Kid's Kart Track Championship at the age of four. The Bakersfield, California native followed that up by becoming the Junior 1 Comer and HPV Karting Track Champion at age eight.

You can read the rest of Ryan’s bio on his site DriveToStopDiabetes

Alissa:       What team of people do you work with who medically care and support you in your diabetes while you're racing?

Ryan:        I’m mostly managing it myself with the help of my doctor. At the racetrack, one of my pit crew is trained to give me an insulin injection at a pit stop if necessary.  NASCAR has a medical team at every race.

Alissa:       I have looked at some of your videos and I saw that you have some kind of bulls-eye that gives you insulin?

Ryan:        That's a patch on my suit that’s a little bit thinner than the rest of the material. It’s to indicate where to give me the insulin injection if I need it.

Alissa:       What do you do if you're racing and have low blood sugar? What do you do to prevent low blood sugar while you're racing?

Ryan:        I have a drink inside of my car that's timed glucose. It's like a sports drink base that we add dextrose to for more glucose.

Alissa:       What is that? Does your CGM tell you when your blood sugar's high or low? How do you get the drink into your body?

Ryan:        I have a tube that runs to the front of my helmet—it's a camelback system. I have a bite-valve that's right on the side of my helmet so I can actually drink while I'm racing.  I also have my CGM that I'm looking at throughout the race, so I know if my blood sugar is high or low.

Alissa:       Does the stress of racing affect your blood sugar?

Ryan:        Yes. More than the stress, the dehydration is probably the biggest factor. Adrenaline plays a factor as well.

Alissa:       That's interesting. So what do you do for dehydration?

Ryan:        I do the best I can leading into the race to stay as hydrated as possible because there's no way around it. On a hot day I will lose up to 4 or 5 pounds in a race. On the days that I feel I didn't do as good a job as I needed to in order to stay hydrated, I pay the price.

Alissa:       I was wondering if you could tell me a little bit more about your organization. It's “Drive to Stop Diabetes,” right?

Ryan:        Yes. My personal foundation is “Ryan's Mission” and then “Drive to Stop Diabetes” is an American Diabetes Association organization, which I also play a huge part in. “Drive to Stop Diabetes” came out in 2013 and was centered around our racing platform. For me the biggest part is working with younger kids and spreading the message that you can do whatever you want despite having diabetes—don’t let someone tell you that you can’t chase your dream.

                The American Diabetes Association does a lot of work to spread general information at the racetrack—whether its risk tests or awareness information. Lilly Diabetes got involved at the end of 2013, beginning of 2014, and became a title sponsor. They have played a huge part in helping it grow, reach more people and funding.

Alissa:       You mentioned “Ryan's Mission.” How did you come up with that idea and what exactly is it?

Ryan:        “Ryan's Mission” was my first way of getting involved. It was just a website we put up and it was a place to go to tell my story. There is a woman who works for “Ryan's Mission” who does a lot of the day-to-day work with ADA, Lilly Diabetes and “Drive to Stop Diabetes,” but we are more behind the scene. We don't have a lot of events or fundraisers, but we'll have charities donate to “Ryan’s Mission” and a lot of the funds go back to ADA or to help fund an auction or a fundraiser.

Alissa:       Have you raised a lot of money through your organization?

Ryan:        We do a little bit here and there to help stay afloat, but most of our efforts go into the Drive program. It’s hard managing two different programs and my focus is on the Drive program because they've done a lot for me to help me to continue to chase my dream.

Alissa:       What kind of advice do you give people who want to become athletes and compete? Do they need a team of people or is it doable to manage independently? I have interviewed my doctor, Dr. Blevins, and I did an interview with him on this topic and he actually said it is doable. So I'm curious to hear what you think and what your advice would be to people.

Ryan:        I feel it's different for everyone. Meeting and talking to people like you, everyone has a different situation. Each sport, or each person, has their own challenges—not only with their own diabetes, but with whatever their passion is. A lot of it I can listen to and understand, but there is also a lot of it I don't understand and so it’s hard for me to give too in-depth of advice. For me it’s just going through it and dealing with it. With others I just try and tell them, "Don't give up."

                I still struggle with my diabetes.  I have a great doctor and I understand it, but I still have my bad days—just like everyone else. I try and give a positive message of "Don't give up. Don't let the frustrations beat you. Just continue to overcome and give 100%." That's all you can do and, at the end of the day, it’s worth it being able to go out there and do whatever it is that you love to do.

Alissa:       That's so interesting, and that's why I wanted to interview you. Those are all my questions, so I really want to thank you so much!

Ryan:        No problem.

I’ve worked with Dr. Joe Klemczewski over the last year in preparation for my figure competitions.  He has helped me lose weight and regulate my diabetes. 

Alissa: Can you tell me a little bit about your background, credentials and how you
are able to help somebody diet in a healthy way to compete in a fitness
competition like myself?

Dr Joe Klemczewski:   I became interested in nutrition when I was about 12 years old. I changed schools in the fifth grade and new friends pulled me into sports, but I was a chubby inactive kid. I wanted to catch up to my peers—I was inspired by performance, athleticism, and the sheer fun of sport. That led to weight lifting and it was a very positive turn for me. By the time I graduated with a degree in physical therapy, I was on my way to becoming a professional bodybuilder. I pursued a masters in health and doctorate in nutrition to support my hobby, but it naturally pushed me into a career in the fitness industry. After owning a health club for 10 years, I created The Diet Doc, LLC, went back to school for another PhD in health education, started writing and publishing nutrition books, and licensing our program around the world.

Alissa:   Do you believe an athlete with diabetes can compete in a professional sport?
What are the pros and cons?

Dr Joe Klemczewski: It’s absolutely possible, but can be extremely dangerous if the athlete isn’t careful and responsible in monitoring the condition. It’s easy to get caught up in training or performing and end up in a compromised state. The pressure of achievement—especially if others depend on the athlete—can push the condition further away as a priority, symptoms can be ignored, and bad things can happen. The pros, of course, is that activity and exercise is a great benefit to a diabetic. It can prolong life, increase quality of life, and reduce complications.

Alissa: What kind of diet would you use that might be different from somebody who
doesn't have diabetes?

Dr Joe Klemczewski:      I’m a fan of healthy, balanced eating and dieting, so there’s no difference in the way I would treat a diabetic. I constantly emphasize that blood sugar and symptoms are more important than the objectives of a diet. If a diabetic is following a diet of any sort, and they ignore symptoms because the diet they’re following wouldn’t allow for a deviation, it’s more than wrong—it’s irresponsible and can be fatal.

Even though my nutrition practice is naturally diabetic-friendly, I would always be careful to not reduce carbohydrates to levels that would compromise the condition.

Alissa:   What are the health advantages of following your diet regimen as opposed to
other diets commonly used?

Dr  Joe Klemczewski:   I’m always going to include an appropriate amount of protein, but not too much. Diabetes can cause the vascular system and fragile tissues to degenerate and excess protein exacerbates that process. I like to include enough dietary fat to allow for flexibility, but also so that healthy fats can be a consistent part of nutrition. That leaves, carbs, and since I’m not going to suggest a faddish or impractical diet (like very-low-carb diets), there is always room for a good, safe amount of quality carbohydrates.

Alissa: How do you advise competitors or athletes to have a healthy lifestyle
(whether or not they are diabetic)?

Dr Joe Klemczewski:   There’s a growing fascination in the general population diet industry and in physique sport with “flexible dieting.” What was once seen as simplistic—counting calories versus using a hyper-specific, restrictive diet—has become the new trend. I think the original problem with tracking calories was that it wasn’t specific enough. Twenty years ago, the programming I introduced into the industry used flexible dieting principles, but included guidance based on goals and circumstances. I created ranges for protein, carbs, and fat, and offered help in meal planning, but the client could select foods they liked. It took a generation, but now it’s becoming the norm, even with big-box diet chains.

Alissa: What type of foods do you recommend? Is it possible for diabetics to have a
variety in their diet?

Dr Joe Klemczewski:   Absolutely. Just like the premises I began with 20 years ago for non-diabetic clients, it’s important for anyone to enjoy flexibility. It just takes a little dedication to learning what is in food.

Alissa:  Are there any healthy splurge foods a diabetic can enjoy?

Dr Joe Klemczewski:   Even a diabetic can process high-glycemic, sugary carbs, but like anyone, it’s not healthy to make that the norm. Small indulgences are, I think, a normal, healthy part of life. If someone decides never to eat something that would be considered “bad”—ever—that’s their choice. I don’t think it’s possible, and it can lead to obsessive or compulsive issues like bingeing, so I prefer to include small, manageable amounts of decadent foods.

Alissa:  Are there any foods that a nondiabetic can eat differently than a diabetic?

Dr  Joe Klemczewski:   A non-diabetic can certainly get away with abusing food without the acute health consequences, but look at our society: there’s still a cost. That’s why type-II diabetes has become such a health crisis.

Alissa:  Can you can help explain what an athlete, or physique competitor, eats during in-season training and the differences off-season?

Dr  Joe Klemczewski:   Someone trying to accomplish body composition goals—getting leaner or gaining muscle—will need to be objective and consistent. They’re going to eat higher-quality food and avoid deviations as much as possible. But, the goal of anyone should be health regardless. Someone who is diabetic or non-diabetic shouldn’t let their weight deviate greatly, and I would hope their eating habits are healthy year-round. Again, someone not in the acute phase of a training need might enjoy more margin for error and not be quite as diligent, and that’s where flexible dieting comes into play, but I don’t consider there to be dramatic differences. 

A question I get asked frequently is what my diet is like. I deviated from my regimen last night . I went out for my trainer’s birthday for about an hour at a later time than I usually go out.  My life is very routine - I try to eat at the same times every day, work out at the same times, and wake up and go to bed at the same time.  In the time that I was out, I danced briefly; however, my last meal had no carbs and left me with an empty stomach.  In other words, I didn’t have any food in me when I went dancing, so my blood sugars went low.

When your sugar goes low, you go into panic mode.  You worry about fast acting carbs , when will they work, will it be enough, is it going to affect my weight, my sleep, my morning routine.  Unfortunately my body required more than 60 carbs overnight which left me exhausted this morning.  Not only did I lose an hour of sleep due to Daylight Savings, I didn’t have energy to go to the gym, which I do every Sunday morning.  I never sleep in because my first meal was at 7 am in the morning.  So what did I do about breakfast?  I ate my morning breakfast as planned but I removed my second meal.  I had the opportunity to go back to sleep and I did as it’s important to keep your body well rested.  I had to go to work this afternoon.  Daylight Savings affected me and I was exhausted, but I got through the day as we all do when we’re tired.  It’s very common to ask ourselves, I’m tired do I need to skip the exercise today? As I’ve mentioned in a previous blog, it’s the days that I’m tired that I feel the most productive with my workout.  After work, I went to the supermarket, to buy my key staples for the week.  This leads me back to what does my diet consist of.  Keep in mind a healthy eating and exercise regimen, I pushed through my fatigue, focusing on the key staples I eat on a daily basis as a diabetic.  I thought I’d share these healthy choices with you.  These products are all great complex carbs, low in sugar and high in protein, that are good staples for your diet, whether you’re a diabetic, athlete, or anyone who’s trying to watch their weight.  I always eat a complex carb with a protein, use portion control, and read the labels on the packages. 

My blood sugar dropped low while shopping for groceries.  I went back to my most recent blog about the hypoglycemia rule of 15.  This time, I used glucose tablets that I had on hand.  This required me to use 45 carbs within a 30 minute period.  As I sat in the parking lot waiting or my sugar to go up, it was around 4 pm in the afternoon, I was tired, hungry from low blood sugar, daylight savings time-lagged, yet knowing I need to do a work out. I did self talk using my own blogs to help motivate me and get the energy to do a workout at the gym.  I could have used exhaustion or low blood sugar as an excuse to not exercise. Instead I used it as a positive, and went to the gym despite my exhaustion.  I had a very productive workout, I feel refreshed, and I’m glad that I was able to give myself the positive reinforcement using self talk.   This is why I like to blog; I take my own life experiences, which you might be experiencing too, so that we can all learn together.  All of us are in the same boat.  Managing Diabetes is a science.  There’s no explanation for the highs or the lows, but there are healthier ways to self-manage.

Alissa interviewed Dr. Blevins, M.D., Endocrinologist, Texas Diabetes & Endocrinology on the effects of balsamic vinegar on blood sugar

Alissa:  For the last two weeks, I've experienced my blood sugars increase and I realized today after doing some research it was balsamic vinegar.  How does balsamic vinegar affect blood sugar?  Do you recommend using it and how much should you use if you use it?

Dr. Blevins:  Balsamic Vinegar does certainly have calories and it depends on how much you use.  Tell me this – how much were you using?

Alissa:  I use the big bottles you get at Costco – I was using a bottle every 4 days, so probably a quarter bottle a day

Dr. Blevins: I have to admit I don’t know what those bottle look like but, how much is in a bottle? 

Alissa: Let me check… 1 liter

Dr Blevins:  Vinegar can be formulated in different ways, but usually a cup is about 40 grams of carbs or so, but what does it say on the label?

Alissa:1 tablespoon has 2 grams of carbs and 10 calories and 2 grams of sugar

Dr Blevins: A liter is 1000 CCs, so you’re talking about 70 tablespoons.  There’s definitely carb in balsamic vinegar.  The story here has more to do with being very careful about food and look at the label carefully. 

Alissa: Yes

Dr Blevins:  It’s low fat and that’s good, but it’s pretty high in sugar.  It’s liquid, readily absorbable, and it could spike your sugar since it does have a lot of sugar.  So 1 tablespoon is 2 grams, and you’re taking 250 ccs/day, a quarter of the bottle per day.  The math on that would be about 17 tablespoons, so you’re getting mid-30s of grams of carb per day.  That’s quite a bit of quickly, readily absorbable carb.

Alissa: Yes, I’m cutting it out of my diet permanently!

Dr Blevins: Although it’s not hidden, I think the perception many people would have is the same as yours which is that it’s not a high carb source.

I learned something new today that I felt is important.  Sharing the kind of information that can help people is the reason why I enjoy blogging.  I provided my endocrinologist with information from my dietician appointment - the diet for the week and carb counting. I provided my weekly blood sugars as well. 

I was asked what I do when my blood sugar runs low.  I told him I eat my staple of two 3 ounce sweet potatoes and that if my sugar was below 50 and doesn’t go up right away, I’ll eat 6 ounces of sweet potatoes.  The Dr. was surprised at my response, saying that all complex carbs(a sweet potato is a complex carb) take longer for your body to digest, which in turn causes glucose to go up more slowly.  In other words, a complex carb is not a good rescue carb.  In all my years of competing, I had been concerned about sugar ruining my competition, yet 15 grams is 15 grams no matter what kind of carbs you put in your body. 

Quick sugars are any simple sugar such as orange juice, glucose tablets, or glucose gels that get in and out quickly.

HYPOGLYCEMIA SYMPTOMS:  Fast heartbeat, fine tremor, sweating, anxious, hunger, headache, irritable, weakness, and fatigue.

HYPOGLYCEMIA REMEDY:

Check blood sugar → low is considered less than 70mg/dl

1. Treat according to reading
   • Fast-acting carbs 50-59: treat with 30 grams
   •  Less than 50: treat with 45 grams 
2. Wait 15 minutes for conversion to blood glucose and for symptoms to subside
3. Re-check blood sugar - if still less than 70 then treat again, according to the new reading

Examples for 15 grams of carbs:

• 4 oz juice
• 8 oz milk (1 cup)
• 1/3 can regular soda
• 3 square of 4 round glucose tabs
• 3 round peppermint candies (chew)

Today there was black ice on the roads in Austin which created many accidents and closed off roads.  Despite the weather and bad roads, I was determined to get my work out in.  I was on my way to the gym, but had to turn around and come home. 

Being stuck at home due to inclement weather gives you the unwanted opportunity to eat too much food since the refrigerator is always there! So how do I preoccupy my time and redirect myself to avoid unhealthy foods? Here are some suggestions to make sure you stay fit while staving off cabin fever when bad weather hits! Even though all these activities do not pertain to everyone there is always an activity to preoccupy your time.

My children and I eat healthy and occasionally they have yummy treats. Today we decided to take out a cookbook and make a recipe to eat for our meals.  My children love chocolate pudding. It's an easy and delicious recipe that children and even adults love. Since my daughter and I are diabetic, we buy sugar free. We also enjoy dairy and vegetarian meals, so we chose carb-counting cottage pancakes, homemade applesauce, vegetables stir fried in Pam spray and a turkey meat loaf with baked potatoes, measured and mashed in the food processor.

Later today we will have sugar free hot chocolate and light the fireplace. We have sugar free marshmallows and graham crackers with a few sugar free chocolate chips, counting out with serving size on the bag. My kids love making s'mores, however we limit it to two each for portion control. We will have popcorn tonight watching a movie. These are all great choices.

We have monopoly at home and we also enjoy playing many other family games. Even if you are spending the day on your own, there are card games, cross word puzzles, reading, and movies, amongst other activities.

I’m hungry as I write this - I eat the same meals every three hours per the strict diet for my figure competition. I look at the clock hoping it's another meal time soon because I'm bored and food consumes my mind. So, how do I get through it? Although we are in the kitchen near all the food, having a prearranged meal help keep your mind off of food and even gives you apples or vegetables to snack on. I keep my mind preoccupied using all of the tips I've provided – this is the way to promote a healthy discipline with the foods you consume.

My sugar just dropped low. I blogged previously about low blood sugar and how to stop yourself from binging. I wanted to eat but I remember what Dr. Blevins mentioned (Cravings and Low Blood Sugar an Interview with Dr. Blevins) and it worked. I stopped myself from binging.

Whatever you decide to do, remember your ultimate goal of keeping fit and eating healthy!  I’d love to hear what you do during inclement weather – please scroll down and tell me in the comments section.

Alissa: A question I’ve been asked, and it’s a problem both myself and my diabetic daughter - when your blood sugar drops low, what do you suggest eating to stop cravings and hunger - because I know for myself and my daughter, that’s we go on a binge and it’s so hard to avoid, what do you suggest for that?

Dr Blevins:  You’re talking about a craving, and when you get low, your body is saying , protect me, I want to survive.  Somehow all of the hunger mechanisms go haywire.  You can talk yourself through it, but logic doesn’t always win out when it comes to craving. 10-15 grams of simple carbs is the advisable amount to take for a low.  The best approach, generally speaking, is to use a finite amount of carb for example three glucose tabs.  Then you can tell yourself I just took in more or less 15 grams and I know that’s going to work.  That’s probably the best approach.  There’s no particular food that’s going to help a craving .  I tell people you can have half a glass of juice which is about 15 grams or you can have a barrel of juice which is a huge amount of carbs, but your sugar’s not going to go up any faster.  And you’re going to end up with this mega high sugar afterwards if you have a lot to drink or eat.  But the trouble is that it is hard because people notice that they’re very hungry and their body is telling them to eat and drink more of that juice.  So if you can be disciplined to use a finite amount like 15 grams, and be confident that it’s going to work, then you just have to talk yourself through it.  There’s no perfect food that raises it and satisfies cravings immediately

Alissa: I see

Dr. Blevins: I do think that using rapidly absorbed carbs is absolutely what you want to do.  Athletes can use gels sometimes when get low when they’re working out. A common one is hammer gel.  That’s a particular brand, there are tons of them. The glucose tablets you get at the regular pharmacy are good for routine use. 

I'd love to hear how you handle cravings when your blood sugar is low.  Please scroll down and make a comment

Alissa interviewed Dr. Blevins, M.D., Endocrinologist, Texas Diabetes & Endocrinology on caffeine and blood sugar.

Alissa:  Does caffeine affect blood sugar and what effect does it have on exercise?

Dr. Blevins:  I’ve seen some studies that caffeine and coffee can be shown to prevent Type 2 diabetes.  It depends on the person, whether they have diabetes or not, whether it affects their blood sugar or not and also it’s very individual.   We’ve seen quite a number of people who have noticed that when they drink coffee by itself, with nothing in it, no creamer, no sugar, no carbohydrate added, coffee fundamentally doesn't have carbohydrates in it, especially people with type 1 diabetes, that their glucose sometimes briskly, not sky rockets, but rises after drinking coffee.  It’s complicated a bit because, in the morning when people drink the coffee typically, the hormones in the body that normally rise, for example cortisol growth hormone, can cause blood sugar to rise too.  So if a person has nothing to eat in the morning sometimes the blood sugar will rise whether they have coffee or not because of the hormones rising in the morning.  Many people experience when they drink coffee, their glucose, their sugar bumps up even more. That’s not everybody.  It’s not a rule – it’s more of an observation. 

Alissa:  If that were the case and somebody realized that the caffeine in coffee was spiking their blood sugar, do you have a recommendation as an alternative form of caffeine?

Dr. Blevins: I think it’s fundamentally the caffeine in the coffee.  Usually when somebody drinks decaf you don’t see it happen, but I think caffeine probably interacts with the sympathetic nervous system a bit and that can sort of push the blood sugar up a bit, and it has that stimulatory affect and that’s what coffee’s all about and I think it acts on the sympathetic nervous system to cause the glucose sugar to go up.

Alissa: It’s been suggested to me as a figure competitor to stop drinking caffeine and coffee because it creates cellulite.  Is that true? Does caffeine cause cellulite?

Dr. Blevins:             No I wouldn't say so.

Please scroll down and make a comment - I'd love to hear what you think!

Watch for the next blog where the interview with Dr Blevins is continued.

We often feel time pressured to prepare meals and wonder what to eat during the day.  Sometimes we might feel pressed for time, or lazy, and choose to eat out for many meals. Being that I have a busy schedule, I can relate to the added unnecessary stress we experience over what to eat, did I eat right, or why didn't I eat healthier. As a diabetic who avidly exercises, I make all of my meals in advance (usually  the night before) that is measured and weighed using portion control as well as  carb-counted on the bags and containers I travel with.

When I prepare for my day, I easily pull out the meals I've selected in advance to eat for that day. This allows me to leave the house on time in the morning and starts out on a good note, which makes it easier to eat and feel healthy. 

Here is an example of what my refrigerator looks like. 

Here is what my meals are for today and here is how I prepare them ahead of time.

I also carry two 3 oz sweet potatoes for low blood sugar. For those who are unable to prepare food due to traveling, appointments, or work commitments etc. I recommend using similar choices when dining out and ask for the chef to prepare the food how you request.  If you know in advance where you are going to eat, call that restaurant ahead of time and see if they can accommodate you. I try to order everything steamed and request that it isn't cooked in any butter, oil, or sautéed.   I’d love to hear what’s in your refrigerator – please scroll down and tell me in the comments section

It’s estimated that 58 million pounds/$345 million dollars of chocolates will be consumed by Americans leading up to Valentine’s Day.  Let’s not fall into the sweets trap and remember that Valentine’s Day is a special day to spend with loved ones.  Although it's very tempting to find sweet foods and chocolate to eat as a treat, the loved ones I spend this day with, my 2 children, find healthy ways to celebrate. Since my daughter is also diabetic, we plan meals in advance – we went to the grocery store and picked out replacements for unhealthy sweets. We purchased a vegetable platter and vegetables to make into kebabs using vegetarian soy meat.  Below is a list of carb-counted healthy treats we got at the grocery store.  I’d love for you to tell me how you are celebrating Valentine’s Day in a healthy way – please scroll down and make comment.  Have a happy and healthy Valentine’s Day!

Food options

VEGETABLES

• Asparagus                1 cup = 2 carbs
• Green Beans           1 cup = 4.14 carbs
• Broccoli                    1 cup = 5.8-7.3 carbs
• Cauliflower             1 cup = 2 carbs
• Red Beets                1 cup = 9 carbs
• Kale                            1 cup = 6 carbs (loose, raw, cooked)
• Spinach                     1 cup cooked = 5.7 carbs, uncooked 1.9 carbs
• Carrot                        3 oz = 8 carbs
• Cucumber                ½ cup – 1.6 carbs
• Romaine                      2 cups = 1 carb
• Celery                       2 oz = 1 carb
• Bell Pepper             1 Cup 1 whole or 5 mini 1 = 6 carbs

I recommend using a dry measuring cup

 FRUIT

• Berries(Not strawberriesI)       ½ Cup = 15 carbs
• Apple (Small)                                  (5 oz) = 17 carbs
• Banana                                              1 whole = 24 carb
• Melon                                               ½ cup = 7 carbs
• Grapefruit                                         ½ cup = 10 carbs

DAIRY

• Lactaid Cottage Cheese              ½ cup = 7 carbs
• Fage 0% yogurt                              1 cup = 9 carbs

COMPLEX CARBS

• Spelt Bread                                     1 slice = 22 carbs
• Rice Crackers                                  (I use Mary’s) 13 Crackers = 21 carb( .61 each)
• Black Beans                                     1 cup = 25 carbs
• Edamame                                         Cooked =1 cup 5.7 = 7 carbs
• Lentils                                               1 cup = 25  carbs
• Rice Cakes (originial)                   Quaker 1 = 7carbs Lundbergs 1 = 13 carbs
• Cream of Rice                                 ¼ cup = 36 carbs
• Hummus                                           2 TBSP = 5 carbs (1TBSP = 2.5 carbs)
• Quinoa                                              ¾ cup = 34 carbs
• Sweet Potato                                 4 oz = 16 carbs
• Butternut Squash                         1 cup = 21,5 carbs
• Red Potatoes                              1 oz = 7 carbs
• Mung Bean Pasta                          2 oz = 6 carbs
• Rice Tortilla                                   1= 22 carbs ( I buy it at Whole foods see label)

TASTY OPTIONS

• PB2                                         2 TBSP  = 5 carbs (Not regular Peanut Butter)
• Unsweetened Chocolate           1 TBSP=  3 carbs
• Almonds                                  ¼ cup (20 almonds) = 2 carbs
• Salsa or Pico De Gallo            2 TBSP = 1 carb