Jennifer Baur

✅️Here is a list of healthy foods that are suitable for individuals with diabetes:

1. Non-starchy vegetables: Broccoli, spinach, kale, cauliflower, Brussels sprouts, bell peppers, cucumber, zucchini, and asparagus.
2. Whole grains: Quinoa, brown rice, oatmeal, whole wheat bread, and whole grain pasta.
3. Lean protein: Skinless chicken or turkey, fish (such as salmon, tuna, or mackerel), tofu, legumes (beans, lentils, chickpeas), and Greek yogurt.
4. Healthy fats: Avocado, nuts (such as almonds, walnuts, and pistachios), seeds (flaxseeds, chia seeds), and olive oil.
5. Berries: Strawberries, blueberries, raspberries, and blackberries. These are low in sugar and high in fiber.
6. Citrus fruits: Oranges, lemons, limes, and grapefruits. They are packed with vitamins and fiber.
7. Low-fat dairy products: Skim milk, low-fat yogurt, and cottage cheese.
8. Eggs: They are a great source of protein and healthy fats.
9. Tomatoes: They are low in carbohydrates and rich in vitamins and antioxidants.
10. Sweet potatoes: They have a lower glycemic index compared to regular potatoes and are a good source of fiber and vitamins.

⚠️Remember, it's always important to monitor portion sizes and consult with a healthcare professional or registered dietitian for personalized dietary recommendations based on individual needs and blood sugar management goals.

🥤Here are three pre-workout smoothie recipes that include both protein and carbohydrates, along with their approximate calorie counts:

🫐1. Berry Blast Smoothie:

- Ingredients:
- 1 cup of mixed berries (70-90 calories, depending on the type)
- 1 scoop of vanilla protein powder (120-150 calories, depending on the brand)
- 1/2 cup of Greek yogurt (60-80 calories, depending on the brand)
- 1/2 cup of almond milk (15-20 calories, depending on the brand)
- 1 tablespoon of honey or maple syrup (60-70 calories)
- 1/2 cup of ice cubes

✅️- Total approximate calories: 325-430 calories

🍍2. Tropical Paradise Smoothie:

- Ingredients:
- 1/2 cup of pineapple chunks (40-50 calories)
- 1/2 medium-sized banana (53 calories)
- 1 scoop of coconut-flavored protein powder (120-150 calories, depending on the brand)
- 1/2 cup of orange juice (50-60 calories, depending on the brand)
- 1/2 cup of plain Greek yogurt (60-80 calories, depending on the brand)
- 1/2 cup of ice cubes

✅️- Total approximate calories: 323-433 calories

🍌3. Chocolate Peanut Butter Delight:

- Ingredients:
- 1 cup of unsweetened almond milk (15-20 calories, depending on the brand)
- 1 scoop of chocolate protein powder (120-150 calories, depending on the brand)
- 2 tablespoons of peanut butter (180-200 calories)
- 1 medium-sized banana (105 calories)
- 1/2 cup of ice cubes

✅️- Total approximate calories: 420-495 calories

Please note that the calorie counts provided are estimates and can vary based on the specific ingredients and brands used.

📣1 month of transformation she are doing amazing !🙌

Working on the last details ✨ Peek Week start tomorrow 💪🏻 I m terrified to be on stage but so happy in the same time I have to trust myself more !! 😀