Week 3 – Vegetables

Activities for Weeks 2, 3, and 4 were inspired by the “21-day Jumpstart Challenge” from Smart Diabetes Solutions, slightly modified for Adventist Vegetarian Diabetics. 

In Week 3, continue with the blood glucose meter and water and add vegetables.

Goal: To establish regular consumption of non-starchy green vegetables to replace highly refined processed foods and trans fats.

  • Have at least five (5) servings of low-carb vegetables (with meals and snacks)
  • Replace one (1) highly refined processed food with each vegetable added

Allowed:

  • Asparagus
  • Avocados
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Green beans
  • Green bell pepper
  • Kale
  • Lettuce
  • Spinach
  • Sprouts (mung bean, alfalfa, radish, etc.)
  • Swiss chard
  • Zucchini/yellow summer squash

A more complete list of vegetables (and fruits) suitable for any dietary lifestyle and approach to diabetes management can be found at https://adventistvegetariandiabetics.files.wordpress.com/2016/09/foodlistslchf-170923.pdf.

Not Allowed (for starters):

  • Potatoes/sweet potatoes
  • Baked beans
  • Corn
  • Green Peas

Reference: http://program.smartdiabetessolutions.com/week-2

Also: Law of Health #1, Nutrition

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