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Don’t Do It Alone

As kids, we try foods and figure out what we like and don’t like. We think that this is a static thing that never changes. As we age, our taste buds change over time. Usually, it is due to our bodies needing particular nutrients and vitamins in certain foods. I’m seeing the same thing with insulin. It is time to change my insulin intake.

Now that I have a continuous glucose monitor, CGM, I’ve started noticing a trend. The biggest trend I see is my blood sugar bottoming out around 1PM or 2 PM. Of course, I would eat a snack to raise my blood sugar up to a safe and normal range. Many times, it was too much; and I was off on another roller coaster ride, complete with menopausal hot flashes as well. I started to think about what was causing this.

I’ve been working really hard. The extra physical labor has helped my body burn off sugar stored in my muscles. Then the sugar riding around in my blood stream has a place to go into my muscles. Eating really good meals that are not extremely high in carbohydrates have also led to insulin reduction. A good example recipe is this week’s Merlot Mushroom Beef Tips.


  • 1 lbs. beef tips

  • 5 mushrooms, diced

  • 1 can of French onion soup

  • 2 teaspoons garlic, diced

  • 1 bag of steam able cauliflower rice

  • 2 1/2 tablespoons olive oil butter

  • 1/4 cup Merlot wine


  1. Sauté the mushrooms in a large skillet with 2 tablespoons of butter on high for 3 to 5 minutes. Stir continuously.

  2. As the butter melts, add the minced garlic and a quarter of the French onion soup into the skillet.

  3. Add in the stew meat and brown the outsides. Turn the heat down to simmer immediately.

  4. Add the rest of the French onion soup and Merlot. Cook for another 20 to 25 minutes stirring occasionally.

  5. While the beef tips are simmering, heat up your steam able riced cauliflower.

  6. Add the rest of the butter as well as salt and pepper to taste to the cauliflower.

  7. Plate the riced cauliflower and top with the beef tips.

Was there more to my insulin reduction? Shouldn't we be following the insulin charts that tell us how much insulin to take based off of a current blood sugar reading? The safe answer is yes. We should also keep our endocrinologists informed in the decision-making process. This way we look at all the health factors like...

Many mornings when I wake up, my blood sugar is around 150mg/dL or lower. Normally, the dawn phenomenon has released blood sugar into my bloodstream. This gets everyone, including people who aren't diabetic, up and moving for the day. For me, it was leading to a hyperglycemic event with my blood sugar being 200mg/dL to 250mg/dL around 9 AM in the morning. This was when I decided to either eat a healthy fat with protein for breakfast or skip breakfast and extend my fasting later into the day. I made the decision based on my planned activity level for the day.

Before, if I decided to take a normal chart recommended dose of 5 units of Novolin R and 10 units of Novolin N, I would end up with a hypoglycemic event in the early afternoon. I decided the dawn effect did not require a bunch of Novolin N. The Novolin N is a basal insulin that lasts longer than the sugar my body releases in the morning. With just 5 units bolus of the Novolin R, the rapid, short term insulin, I didn't see a blood sugar spike at 9 AM from my morning tea, a hypoglycemic event around 1PM, and have noticed fewer hot flashes.

I still take five units of Novolin R and 10 units of Novolin N in the evening. The rapid acting Novolin R is my bolus for dinner. The longer acting Novolin N acts as my basil insulin and helps take care of me throughout the evening and into the night while I’m sleeping.

I reduced my overall insulin intake by 10 units each day. I did it alone without an endocrinologist. My current insurance doesn’t cover endocrinologist visits. I’ll save that story for another day. The important point is that you should not adjust your insulin without talking to an endocrinologist.

   Please let me know if this week's recipe makes it into your recipe book. Our diet can play a significant role in undermining our hard work. I'll keep working on the recipes to prevent this. If you have a favorite dish, please tell me. I'll create a diabetic friendly version, just let me know by leaving a note below. I've learned how to swap blood sugar spiking ingredients for others with a lower glycemic index. It may take a week or two, but I love the challenge. I'll also work on introducing more recipes to help lower the ceramides in the body. Please comment, like, share, and come back next week for more recipes, ideas, and tips. Subscribe to the website, if you would like weekly email reminders to add more recipes to your recipe book.

Disclaimer: This is not medical advice, but a compilation of research from medical sites. Make sure to see your doctor and have up-to-date lab work.

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