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How to Keep Your New Year's Resolution

I write articles 40 or more weeks out of the year with free diabetic recipes. I pay attention to other magazines and the popular trends. Why don’t I follow along? It’s because we’re diabetic and not like the rest of the population. Our New Year’s resolution needs to be to get healthier while being able to keep this resolution all year long.

At times fad diets and trendy recommendations will harm diabetics and play havoc with our blood sugar. An example is the keto diet. The low to no carbohydrate intake along with no to a low level of insulin forces the body to burn fat for energy instead of glucose. This process produces ketones which are highly acidic. If not addressed, this will lead to diabetic ketoacidosis (DKA).

Symptoms include:

  • Being very thirsty

  • Urinating often

  • Feeling like throwing up or throwing up

  • Stomach pains

  • Feeling weak or tired

  • Shortness of breath

  • Fruity breath

  • Confusion

  • High blood sugar that won't respond to treatment

  • Moderate to high levels of ketones in the blood shown on a home ketone test strip purchased from a local drug store.

This may flare up after illness, missed insulin treatments, or undiagnosed diabetes. Ketoacidosis can lead to hospitalization and death.

Source: "Diabetic Ketoacidosis - Symptoms & Causes"

Mayo Clinic

I’m hearing a bit about lifestyle and habit change in the main stream media. This will help people. Beware of the predatory sales tactic attached to the information. You know you don't need to buy anything. You’re a smart person and realize you are already getting lifestyle and habit change coaching here for free!

One way to implement habit change is to try one change per week. We have enough things going on in life that overwhelm us. We don’t need anything extra to add to our stress. Just one recipe per week or habit change is enough.

Another trick to making lifestyle changes stick is to make sure it’s something you enjoy. This should be a curious journey without judgement. That way if you try something new and you don’t like it, there are no negative feelings associated with it. You just have an answer to the question, "Will I like this?" No? Now you know, and you move on to another idea or recipe.

I have a recipe for you to try this week... This recipe has reduced carbohydrates. I've swapped carbohydrate rich flour for protein rich flour. The Italian herbs with the cheddar give it a great flavor. I hope you enjoy this savory bread recipe.

Tomato basil bread


  • 2 1/4 cups almond flour, sifted

  • 2 cups cheddar cheese, shredded

  • 1/4 cup flax seed, ground

  • 1 teaspoon baking soda

  • 6 eggs

  • 3/4 cup almond milk

  • 1/4 cup sun-dried tomatoes, minced

  • 1 teaspoon basil

  • 1 teaspoon garlic, minced

  • 1 teaspoon salt

  • 1/2 to 1 teaspoon oregano

  • 1/4 teaspoon rosemary

  • Butter spray

  • Bread pan


  1. Preheat the oven to 350°.

  2. Use a small food processor to mince the sun-dried tomatoes, a minute or two will do.

  3. Combine all the dry ingredients in one bowl and mix. I like to use a fork to mash out the lumps in the almond flour and to combine all the seasoning.

  4. Combine all the wet ingredients in another bowl except the butter spray. I like to beat the eggs first & continue mixing in the rest of the ingredients.

  5. Add the wet ingredients into the dry ingredients and combine.

  6. Spray your bread pan with butter spray and lightly coat with almond flour.

  7. Pour the mix in.

  8. Cook for 50 minutes.

I just couldn't help myself. I've been craving a grilled cheese sandwich. I definitely need to work on cutting thinner slices. Just make sure to soften your butter before spreading it on the bread. I recommend using a coated frying pan to ensure it doesn't stick. We need to eat to heal ourselves while being careful not to spike our blood sugar. There are still times when we just want to be able to eat our old favorite foods. I try to do both!

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.

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