Liberty Land, Memphis TN,

Libertyland on East Parkway at Tiger Lane was declared a historical site by the Shelby County Historical Commission. Honoring the nation's Bicentennial, the Libertyland theme park opened near this spot on the Mid South Fair grounds on July 4th, 1976. History buffs reveled in Colonial Land, Frontier Land, and Turn of the Century Land, and children of all ages enjoyed live shows, games and the dozen plus "mild to wild" rides. The park's signature features were the Dentzel Grand Carousel and Zippin Pippin roller coaster, both over 50 years old at the time of opening and listed on the National Register of Historic Places. Other popular features were the Revolution coaster and the Old Hickory flume ride, the children's playground on Tom Sawyer's Island, the dolphin show and the Memphis Liberty Bell. Libertyland was more than just a park. It provided first time jobs for hundreds of teens and pleasant memories for millions of visitors. It closed in 2005.

 

 
 Liberty Land Ticket Entrance
 
The Copy Of The Liberty Bell 


The Historical Merry Go Round from the Fairgrounds 


Bell Tavern with the Zippen Pippen in the backgroung


Fairgrounds Park Plans 1926


Source: Shelby County Archives

Reasons You Should Try An Epsom Salt Bath

Ease stress:  When we are under stress our body is drained of magnesium and increases our levels of adrenaline. While some short-term stress is actually helpful to our body, long-term exposure can lead to a number of harmful conditions such as high blood pressure, obesity, insomnia, blood sugar regulation problems etc. When Epsom salt is added to a warm bath, the body is ready re-supplied with magnesium. This helps with the production of serotonin, the mood-lifting chemical in the brain that promotes calmness and reduces anxiety. Bathing in Epsom salt at least three times a week will help reduce irritability as well.

Promote restful sleep: If you have a hard time sleeping, like millions of other people, an Epsom salt bath will help promote a restful night. Take a bath about 30 minutes before your bedtime and follow it up with a cup of chamomile tea to bring about relaxation. You can also add a few drops of lavender essential oil to your bath for added relaxation.

Relieve inflammation and pain:  An Epsom salt bath can help not only relieve muscle tension but also reduce inflammation that causes pain. It is a useful way to reduce the pain from migraine headaches as well.

Detoxify:  We are exposed to over 21,000 toxins on a regular basis including medications, herbicides, pesticides and PCB’s.Over 80% of our food have genetically modified ingredients and more than 80,000 metric tons of carcinogens are released into the air each year in North America alone.  

According to the Environmental Protection Agency, the average US citizen has residues from over 400 toxic compounds in their body.Epsom salt contains sulfates that flush toxins and heavy metals from the body. What is even more staggering is that there are 82,000 chemicals in use today in the United States but only one-quarter of them have ever been tested for toxicity.

As mentioned, the skin is a highly porous membrane and when Epsom salt is added to a warm bath,  salt and toxins are pulled out by a process known as reverse osmosis. This also strengthens the immune system as it doesn’t have the burden of all of the toxins.

More benefits from taking an Epsom salt bath include:

1. Improved ability of the body to use insulin, reducing the chance of diabetes.
2. Improved heart health – preventing hardening of the arteries and reducing blood pressure.
3. Improved nerve function due to electrolyte regulation.
4. Improved oxygen use.
5. Better absorption of nutrients.

The best way to take an Epsom salt bath

Although you may like to have a bath in steaming hot water, a warm bath is best. Add two cups of Epsom salt (such as this Epsoak Epsom Salt) to your bath (standard size tub)  and soak for about fifteen minutes a few times a week for best results. If you tub is larger, use more salt.

If you don’t have time for a full bath, you can also make a shower paste. Simply add ¼ cup of organic olive oil and enough Epsom salt to make a paste. Use the scrub in the shower. Make a warm compress with Epsom salt to put on bruises or sore muscles.

More ways to use Epsom salt

• Foot soak – 1 cup Epsom salt to hot water and soak feet for twenty minutes.

• Hair mask –  Mix equal parts of your usual hair conditioner with epsom salt and leave on your hair for twenty minutes. Rinse with warm water.

• Sunburn or itchy skin relief – Dissolve 1 tablespoon Epsom salt in ½ cup water and let cool. Pour in small spray bottle and use when needed. You can also use this same mixture on bug bites or stings. It will reduce redness and inflammation.

• Remove splinters – Mix equal parts warm water and Epsom salt and soak for fifteen minutes to remove the splinter.

To explore more wonderful ways to use Epsom salt, read our popular article: 20 Mind-Blowing Reasons Why Epsom Salt Should Be In Every Home

If you want to look and feel your best, consider adding a bag or two of Epsom salt to your medicine cabinet.

Source: naturalliving.com

Holistic Treatment And Essential Oils

A holistic approach is the best way to correct hormonal imbalances. The definition of the word holistic is: the whole is more than merely the sum of its parts.

Treating hormonal imbalances with pharmaceuticals often aggressively corrects one imbalance while creating complications in other parts of the endocrine system. Essential oils are the best solution for the holistic treatment of imbalances. According to a report by Maria Graça Miguel, faculty member at Portugal’s University of Algarve, essential oils have powerful anti-oxidant qualities that fight toxicity.

Essential oils are perfect, whether it’s for a situational or chronic issue. So much of what we are taking internally and inhaling are leading to what I refer to as estrogen pollution in our bodies. If we can embrace more natural, non-toxic, synthetic-free remedies, we lower our toxic threshold and the resulting hormonal imbalances that occur from breaching that threshold. — Marie Delcioppo, health coach and New York Times featured Raw Foods Chef.

Super Essential Oils

There’s a super-group of essential oils called adaptogens. These smart essential oils are unique because they have opposing healing properties like being both stimulating and relaxing — they adapt to your needs.

The use of adaptogen essential oils are pivotal for hormonal imbalances where glands may be under-functioning in one system, while over-functioning in another. Adaptogenic essential oils are capable of balancing opposing conditions without creating further imbalance, as many pharmaceuticals would cause. Using them together further strengthens their healing properties.

9 Adaptogen Essential Oils For Hormone Balance Are:

1. Basil
2. Lavender
3. Anise
4. Licorice
5. Lemon
6. Myrtle
7. Clary sage
8. Geranium
9. Lemongrass

Here’s how to treat hormonal imbalances using these nine super essential oils:

Adrenal Balance with Basil, Lavender and Anise

Your adrenal glands are responsible for how you cope with stress. If you’re trying to juggle a job, family and the demands of everyday life, you are likely to have overworked adrenals.

Cortisol, the “stress hormone” is produced by the adrenal glands and regulates your body’s response to stress. It works on a schedule — good sleep, starting at 10 pm, maximizes adrenal hormone function. Out of balance cortisol levels lead to:

• feeling exhausted upon waking even after a long night’s sleep
• high energy late in the evening or waking up at 2 or 3 in the morning
• an inability to calmly deal with stress
• food cravings
• brain fog

Basil essential oil increases the body’s natural response to both physical and emotional stress while conditioning you to cope better.

According to a study published in the journal Evidence-Based Complementary and Alternative Medicine, scientists examined the effects of daily basil extracts on stress symptoms in men and women over six weeks. 39% of patients showed a decrease in general stress symptoms, such as sleep problems, exhaustion, and forgetfulness.

Basil is indicated for those who are weary in mind and body and for those in need of strength and renewal. — Daniel MacDonald, author of Emotions & Essential Oils: Emotional Reference Guide

Basil essential oil soothes feelings of anxiety, overwhelm and exhaustion. Rub a couple of drops of high quality organic basil oil (such as this bottle from Mountain Rose Herbs) daily into your forearms or your ear’s adrenal gland point at the tragus (the cartilage above your ear lobe) to bring balance to your adrenals.

Life is demanding — the key to adrenal balance is to allow yourself more restorative relaxation time and sleep. Improve the quality of your sleep with lavender aromatherapy.

A study by the Department of Psychology of Wesleyan University, Connecticut found that the aromatherapeutic use of lavender increased the percentage of deep, restorative, slow-wave sleep in all men and women. Make an essential oil mist of lavender and water in a spray bottle and spray the mixture on your pillow before bedtime to enhance deep sleep. Add anise oil to the lavender mist to amplify the restful qualities of both oils.

Thyroid Dysfunction and Myrtle, Lemongrass and Licorice

According to the American Thyroid Association (ATA), 20 million Americans suffer from some form of thyroid disease, while 60% of sufferers are not even aware of it. The thyroid controls important functions like the body’s metabolism and temperature regulation. Out of balance thyroid function symptoms include:

• Depression
• Uncontrollable weight gain or loss
• Dry hair and skin
• Cold or heat fluctuations
• Insomnia

Myrtle oil is an adaptogen that can stimulate thyroid activity. Dr. Daniel Penoel, MDspecializes in myrtle oil research and discovered that the oil has the natural ability to balance and normalize hormonal imbalances of both the thyroid and ovaries, regardless of whether either are under or over performing.

Rub a few drops of organic myrtle oil into your foot’s big toe and the reflexology point for the thyroid located at the base of the foot in the fleshy area below the big toe. Another area where myrtle oil is effective is the thyroid area below the Adam’s apple, at the base of your throat.

Essential oils are able to penetrate skin membranes quickly. A study conducted by scientists at the Institute of Pharmaceutical Chemistry at the University of Vienna, Germany found that the healing compounds of essential oils enter the bloodstream within five minutes of skin application.

Magnify the thyroid-healing effect of myrtle oil by blending it with lemongrass oil, another thyroid-boosting adaptogen, or alternate between each.

Licorice is a powerful antidepressant. To fight thyroid imbalance symptoms like fatigue and depression, rub a drop of licorice oil in your hands and rub together to warm. Inhale the warm scent for a mood boost.

Ovary Balance with Lemon, Clary Sage and Geranium

While menstruation and menopause are natural processes of womanhood, some of the side effects are not. The ovaries produce the hormones estrogen and progesterone, which when imbalanced, lead to several symptoms including:

• PMS
• infertility
• difficult or irregular menstrual cycles
• lowered libido
• difficult menopausal symptoms like sweats and hot flashes

Start your day with a simple liver detox to keep hormonal imbalances from wreaking havoc. The liver regulates the sex hormones, primarily estrogen. Add 2 – 3 drops of lemon essential oil into a cup of warm water and drink it first thing in the morning.

A Dutch study has found that the compounds in lemon peels, a large component of lemon essential oil, improve liver functions like hormone regulation by lowering liver cholesterol.

Clary sage has been used since Medieval times to treat the list of symptoms above. It’s quite helpful in not only balancing hormones but for also relieving pain. Dilute a few drops in almond oil and rub the dilution into the ankles daily. If menstrual cramps are painful, rub the mixture on the stomach and ovary area for pain relief. Add the adaptogen oil geranium to the blend to enhance pain relief.

To soothe PMS and other feminine discomforts, add a few drops of clary sage and geranium to a warm bath and enjoy a soak.

Hormonal imbalances can be treated with essential oils safely and holistically. As with all new health regimes, consult with a trusted practitioner and start gradually. Using these nine essential oils is an enjoyable way to work toward hormonal balance and better body, mind and spirit awareness.

Need any of the essential oils mentioned in this article? Mountain Rose Herbs has a wonderful selection, all of which can be seen here.

Source: www.mountainroseherbs.com

Reasons To Wash Your Face With Apple Cider Vinegar

You may remember the smell of apple cider vinegar from your grandmother’s house. Perhaps she made you drink it when you had an upset stomach or used it to dab on your mosquito bites or sunburn. Well, guess what? Apple cider vinegar is back.

Grandma was right, it is a go to remedy for a large number of conditions and keeping a jar of organic raw apple cider in your kitchen and bathroom at all times is a great idea.

But how could something so simple be so powerful? The benefits of organic raw apple cider vinegar are found in the living giving force known endearingly as “The Mother.” Although the mother looks more like a scary spider web floating around near the bottom of the bottle, it is this substance that contains active ingredients to boost your overall health and wellbeing. The mother is alive, teeming with beneficial bacteria and nutrients.

How Is Apple Cider Vinegar Made?

Raw apple cider vinegar is made from organic apples and goes through a double fermentation process. During this process, enzymes and other nutrients are preserved and work together to bring out therapeutic properties.

Here are just a few amazing nutritional facts about this fermented drink:

• Apple cider vinegar contains potassium that helps keep teeth strong, prevents hair loss and remedies a runny nose.
• Apple cider vinegar contains pectin that keep blood pressure regular and can reduce “bad’ cholesterol.
• Apple cider vinegar contains malic acid which makes it a good defense against viruses, bacteria and fungus.
• Apple cider vinegar contains calcium which helps keep our teeth and bones strong and healthy.
• Apple cider vinegar contains ash which normalizes your body’s pH and maintains a healthy alkaline state.
• Apple cider vinegar contains acetic acid what reduces the speed at which sugar enters the blood after a meal.
• Apple cider vinegar contains vitamins A, B1, B2, B6, C and E

How is Apple Cider Vinegar Different From White Vinegar?

Regular white or brown vinegar does not contain any of the health-promoting properties that are found in apple cider vinegar. This type of vinegar has been put through rigorous distilling and processing and in the process all of its nutrients are stripped away. Raw organic apple cider vinegar is made up of living bacteria that is beneficial to health.

If you don’t see the cobweb like substance in the bottle, don’t expect the vinegar to provide any therapeutic value. Remember… look for the mother.

What About Putting Apple Cider Vinegar on Your Face?

Apple cider vinegar is equally as effective when taken internally as when it is applied to the skin externally. In fact, many people use apple cider vinegar as part of their daily beauty regime. It is a cost effective, 100% natural and organic way to keep your skin feeling fresh and supple.

5 Reasons To Wash Your Face with Apple Cider Vinegar

If you reach for commercial soap and cleaners to wash your face you may be doing more harm than good. Many of these products contain fragrances, dyes and other chemicals that can dry out your skin and leave it looking and feeling tired and rough.

The good news is that there are numerous things found in nature that can nourish your skin and keep it feeling and looking its best. One of these is apple cider vinegar.

Here are five great reasons to consider washing your face with apple cider vinegar. A word of caution – don’t put apple cider vinegar full strength over your face – it can burn. Use a diluted mixture of 50% water and 50% apple cider vinegar and be sure to try the solution on the skin on your hand or elsewhere before putting on your face. In very rare instances, some people are sensitive to this solution.

• Apple cider vinegar can help reduce age spots: When you wash your face daily with apple cider vinegar you will notice a substantial difference in age spots. Apple cider vinegar contains alpha hydroxy acids that will remove dead skin and reveal healthy and vibrant new skin. In addition to washing with a splash of apple cider vinegar, dab a little on a cotton ball and apply directly to age spots. Wait about thirty minutes and rinse your face with cool water and pat dry. Do this twice daily for six weeks and you will see a difference.

• Apple cider vinegar fights blemishes: No need to buy commercial acne cream when you can use apple cider vinegar. When apple cider vinegar is made, malic acid forms.  This makes apple cider vinegar a potent antibacterial, antifungal and antiviral substance capable of keeping bacteria at bay and pimples from forming.

• Apple cider vinegar balances your skin: While removing oil from your skin, apple cider vinegar also helps to balance pH and keeps your skin from becoming too oily or too dry by balancing the production of sebum. Rinse your face daily with apple cider vinegar if you desire balance.

• Apple cider vinegar fights wrinkles: Diluted apple cider vinegar face wash can help minimize the appearance of fine lines and wrinkles. You can soak a cotton pad or cotton cloth in diluted apple cider vinegar and dab on your skin. Rinse with warm water and pat dry.

• Apple cider vinegar removes toxins from your face: Regular use of an apple cider vinegar wash will help draw toxins out of your skin leaving a youthful and clean glow.

Some Strange and Not So Strange Common Uses for Apple Cider Vinegar

Salad dressing: Use apple cider vinegar in place of your usual salad dressing. Try mixing a ½ cup of the vinegar with 2 tablespoons of raw honey and a squeeze of lemon juice for a delicious topping for any salad.

Fluffy rice: Add a touch of apple cider vinegar when cooking rice. Your rice will be fluffier and taste great.

All purpose cleaner: Apple cider vinegar is a powerful all-purpose cleaner that can be used in just about every space in your home. Simply mix 1 part vinegar with 1 part water and 3 drops of essential oil. Mix in a spray bottle and use liberally on counters, in the bathroom and even for dusting.

To catch fruit flies: Fruit flies love the taste of apple cider vinegar and thus, it makes excellent bait for a trap. Put a little apple cider vinegar in a cup topped with a drop of dish soap. Set the cup on your counter and watch the fruits flies drop in.

Steak marinade: Marinate your grass fed beef in apple cider vinegar about 30 minutes before cooking. Your meat will be tender and delicious

Clean fruits and veggies: A diluted apple cider vinegar wash works great to clean your fruits and veggies. Remember, it is always best to wash your produce, even your organic produce.

Ease leg cramps: Leg cramps often occur because of a lack of potassium. If you have leg cramps, rub a liberal amount of apple cider vinegar on the area of pain.

Remove warts: Warts can be annoying and painful. Although many products exist over the counter to remedy them, they can be costly, sometimes painful and often ineffective. Soak a cotton ball in apple cider vinegar and bandage it in place. Leave it on overnight.

To fight off a yeast infection: To remedy a yeast infection, add ½ cup of apple cider vinegar to your bathwater and soak for twenty minutes.

As a healthy hair rinse: For shiny and manageable locks, rinse your hair with ½ cup apple cider vinegar and ½ cup water. Do this several times a week to keep your hair looking and feeling its best.

Flea bath: Rinse your dogs after bathing with apple cider vinegar to keep the fleas away.You can also make a flea spray with half water, half apple cider vinegar and a few drops of peppermint essential oil. Spray this on your pets betting and coat to keep fleas at bay.

To clear a stuffy nose:  If you have a stuffy nose due to seasonal allergies or even a cold, mix 1 tablespoon of apple cider vinegar in a glass of warm water and drink. You can add a little raw honey and a squeeze of lemon to taste.

To remedy heartburn: It may seem counterintuitive to drink apple cider vinegar when you have heartburn, but it works. This is because heartburn or acid reflux is not a problem with too much acid but actually too little. Mix two tablespoons apple cider vinegar with a 8 ounces of filtered water and drink before you eat.

Apple Cider Vinegar Recipes for Skin, Hair and Overall Health

Here are some great beauty recipes you can make at home using apple cider vinegar.

Source: naturalliving.com

Ways To Jump Start Your Weight Loss

There are many reasons to lose weight - reduce stress on joints, increase energy levels, reduce blood pressure and lipids, improve sleep and self-esteem. Losing weight is also extremely effective in improving blood glucose levels. The American Diabetes Association recommends that people with Type 2 diabetes who are overweight aim to lose a minimum of about 7% of their body weight. Weight loss improves insulin sensitivity.

Think of insulin as a "gate keeper" - its job is to take sugar from the blood stream to the cells to use for energy. Insulin opens the cell to let the glucose inside. When a person is overweight, fat acts like an obstacle course and interrupts insulin from doing its job. Instead of sugar going to the cells, it remains in the blood.

That is why we often say, people who are overweight are 'insulin resistant.' Their cells are unable to accept the sugar efficiently. By losing weight we can improve insulin sensitivity and hence lower blood sugars. 

Slow and Steady: 

Rapid weight loss might seem like the way to go, but odds are losing weight at a rapid pace won't be long lasting. The American Academy of Nutrition and Dietetics recommends losing 1-2lbs per week. To do this you need to yield a calorie deficit of 500-1000 calories per day. You can achieve this by a combination of diet and exercise. 

How Can I Get Started? 

A Registered Dietitian or Certified Diabetes Educator can create an individualized meal plan for you. Meal plans should be individualized based on past medical history, lifestyle, likes and dislikes, as well as reactions to certain carbohydrates.

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Ideally, persons with diabetes should follow a low - moderate carbohydrate diet, rich in fiber, lean protein and hearth healthy fats. New research leads us to believe that the fat quality is more important than the total intake of fat. It's best to swap saturated fats for heart healthy fats. Here are some quick tips.

1. Reduce saturated fat intake: avoid or limit - bacon, sausage, full fat cheese, butter, and creamy dressings. Replace these foods with unsaturated fats like avocado, oil based dressing, nuts, seeds, fatty fish like salmon and tuna, and low-fat cheese. You can adjust portions of fats with your Registered Dietitian or Diabetes Educator. 

2. Eliminate Sugary Beverages and Added Sugars: People with Type 2 diabetes or at risk of should avoid all sweetened beverages and limit intake of added sugars (even natural ones) such as sugar, fructose, honey, maple syrup and agave. By reducing intake of sugary beverages and snacks you will not only improve your blood sugars, but you will lose weight too.

3. Portion Control Your Carbohydrates: Carbohydrates are the bodies main source of energy but when eaten in excess, the body is unable to burn them as fuel. Instead, the excess carbohydrates are stored as fat. When choosing carbohydrates it's best to choose those that are low in added sugar and fat, rich in fiber, and minimally processed.

Good Sources of Carbohydrates Include Foods Like:

• Fruit: whole fruit - fresh, frozen or canned (without added sugar)
• Low-fat dairy - 1% fat or skim milk, and plain yogurt (Low-fat plain Greek yogurt has less carbohydrates and more protein than regular yogurt)
• Legumes: all bean varieties (preferably dried, but if canned be sure to rinse them to eliminate most of the sodium)
• Starchy vegetables: sweet potato, squash, peas
• Whole grains: oatmeal, whole grain bread, quinoa, barley, bulgar, brown rice 

It's important to portion control your carbohydrates control your weight and blood sugars. Many people with diabetes benefit from eating a consistent carbohydrate diet. A consistent carbohydrate diet entails eating about the same amount of carbohydrates for meals daily. Counting carbohydrates can get a bit complicated, but a Registered Dietitian or Certified Diabetes Educator can help guide you to find a meal plan that works best for you. 

If you are not sure where to find a Registered Dietitian of Certified Diabetes Educator ask your primary physician for a referral. If they do not know of any you can always search for one at: eatright.org. All persons with prediabetes and diabetes are entitled to meet with a Registered Dietitian or Certified Diabetes Educator. 

4. Keep a Food Journal: A food diary helps to keep you accountable for what you put into your mouth. You can use a smart phone app to log your food or write it down manually. Logging your food can help you discover which foods impact your blood sugars the most and what types of food combinations work best for your body. It can be used to track calories, fat, carbohydrates and exercise. In addition, a food log can also help you discover and change food behaviors. If you are someone who eats emotionally this is a good tool to help re-direct your behavior and facilitate change. Weight loss goes well beyond the numbers on the scale - it's about making lifestyle changes that are long lasting. 

5. Get Moving: Exercise can improve blood sugars, sleep patterns, weight, mood, and cholesterol levels. Aim to participate in physical activity that you find enjoyable and realistic. Start with a goal of 10 minutes per day and work your way up to 30 minutes daily (The American College of Sports Medicine recommendation of 150 minutes per week). Be sure to have medical clearance by your physician before starting any exercise regiment. 

Low Carbohydrate Breakfast Choices

Studies have shown that eating a larger, higher fat and higher protein breakfast may actually help to reduce blood sugars and weight. The likely reason is that these types of breakfast choices are lower in carbohydrate. Some people with diabetes experience higher blood sugars in the morning because the liver breaks down sugar overnight and the cells can also be a bit more resistant to insulin at this time.

Ingesting a higher carbohydrate breakfast can result in an increase in blood sugars. It's difficult for blood sugars to come down when you start the day off with them running high. Also, studies have shown that blood sugars tend to rise after breakfast meals, two times higher than after lunch. High post prandial (after meal) blood sugars can result in carbohydrate cravings because, instead of using sugar for fuel, it is remaining in the blood stream and the body thinks it needs to eat sugar (or carbohydrates) to fuel itself.

 Another study found that healthy adults who consumed a standard 50 g carbohydrate (for example: 3/4 cup cereal with 1 cup milk and a 1/2 banana) meal had their highest peak glucose (sugar) after breakfast, lowest after lunch and moderate after dinner.

Perhaps this is a good reason to try a lower carbohydrate breakfast. It's worth a shot.Ditch the bagels, cereal, muffins and pancakes. Many of my patients tell me that they often feel better - more energized and satisfied throughout the day, when they eat a lower carbohydrate, higher protein breakfast. Reducing your carbohydrate intake can also help you to lose weight. To trial it, test your blood sugar before breakfast and two hours after your meal, and see which meals increase your blood sugars the least.

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The American Diabetes Association recommends that your blood sugars should be 70-130 in the morning before you eat and <180 two hours after a meal. These numbers can be individualized based on age, activity level and other medical issues; ask your Certified Diabetes Educator if you are unsure. 

What is the Definition of a Low Carbohydrate Breakfast: 

There is no specific definition of a low carbohydrate breakfast because a low carbohydrate diet is a loose term. The general population takes in about 50% of their calories from carbohydrates. For someone eating a 2,000 calorie diet, this equals about 250 grams of carbohydrates per day. Break that up into meals and that would be about 60 grams of carbohydrate per meal with 2 thirty gram carbohydrate snacks. For someone with diabetes this is likely to be too many carbohydrates. The American Diabetes Association says that there is no ideal amount of calories from carbohydrates that should be ingested by allpeople with diabetes. Instead, an individualized plan should be made. In my years as a clinician, I have found that most people do well eating about 45 g of carbohydrates per meal. However, there is no universal rule - some people can eat less, while some can eat more. For the purpose of this article, I am going to use 30 grams or less as a low carbohydrate breakfast choice. Below you will find some nutritious, simple and delicious recipes to try. 

Power Yogurt Parfait: Ditch the granola and syrupy fruit, and use low-fat Greek yogurt and fresh or frozen fruit for a high protein, high fiber, satisfying breakfast. Top with chopped nuts for added crunch, flavor, protein and healthy fats. This breakfast is simple and satisfying. 

• 6 oz low-fat Greek yogurt (you can use fat free to save on calories and fat if you like it or low-fat cottage cheese)
• 1 cup of blueberries frozen* or fresh (can substitute raspberries, strawberries or blackberrries)
• 1/4 teaspoon vanilla extract or powder
• 1/4 teaspoon cinnamon
• 1 Tablespoon chopped unsalted walnuts (can sub for almonds, pumpkin seeds or any other nut variety)

Directions : Just mix and enjoy! 

*Zapping frozen berries in the microwave creates a "syrupy" liquid that acts as a natural sweetener

Nutrition info: ~250 calories, 8 g fat, 2.5 g saturated fat, 50 mg sodium, 28 g carbohydrate, 21 g sugar, 4 g fiber, 18 g protein 

Creamy avocado egg salad wrap: Avocado contains heart healthy satisfying fat and fiber - it is a great substitution for mayonnaise and taste delicious with eggs. 

• *2 hard boiled eggs 
• 1 celery stalk (chopped)
• 1 scallion (chopped)
• 1/2 cup spinach
• 1/3 avocado
• 1 whole grain low-carb wrap

Directions: 

1. Hard boil eggs (can be done the night before). Boil for 10 minutes on high and let sit. Rinse in cold water. 

2. Chop ingredients and set aside. 

4. Peel eggs and add avocado, and vegetables. 

5. Layer wrap with spinach and top with egg mixture. 

Nutrition information: ~390 calories, 20 g fat, 3.5 g saturated fat, 300 mg sodium, 30 g carbohydrate, 2 g sugar, 10 g fiber, 19 g protein 

*If you have a history of high cholesterol and want to reduce the saturated fat you can use egg whites. Keep egg yolks to no more than 4 per week. 

Pumpkin quinoa blueberry bowl: Quinoa is a low glycemic index, high fiber, high protein grain. It is a great substitution for oatmeal and is naturally gluten free. I add 100% pure pumpkin for added vitamin A, fiber and flavor. Pumpkin is a nutrition powerhouse. 

Ingredients

• 1/2 cup cooked quinoa (read package instructions for cooking directions)  
• 1/2 cup unsweetened almond milk 
• 1/4 cup 100% pure pumpkin puree
• 1/4 cup blueberries (frozen or fresh) 
• 1 teaspoon cinnamon
• 1 teaspoon nutmeg
• 1 teaspoon vanilla extract
• 1/4 cup chopped walnuts or silvered almonds 

Instructions

1. Cook quinoa according to package instructions using water. Once quinoa is fluffy add almond milk, pumpkin puree, cinnamon, vanilla, nutmeg and berries and stir in ground flaxseed. Top with silvered almonds or chopped walnuts. 

Nutrition information: ~355 calories, 22 g fat, 2 g saturated fat, 80 mg sodium, 29 g carbohydrate, 7 g fiber, 10 g sugar, 10 g protein

Grilled peanut butter and strawberry sandwich: Instead of grilled cheese make a grilled peanut butter sandwich on whole grain bread. The peanut butter gets nice and gooey too which makes it delicious. Chop up a few strawberries for added fiber and sweetness. 

Ingredients: 

• 1 whole grain bread sandwich thin (make sure it has at least 3 g of fiber)
• 1 1/2 tablespoons all natural peanut butter 
• 1/2 cup sliced strawberries

Instructions: 

1. Spray pan with non-stick cooking spray (I like to use organic coconut oil spray). If you'd prefer not to use cooking spray, grease pan lightly with organic butter or pure coconut oil and wipe clean with a paper towel (soaking up excess fat). Place peanut butter and strawberries between two slices of bread on grill on each side until lightly browned. 

Nutrition Info: ~ 290 calories, 12 g fat, .5 g saturated fat, 380 mg sodium, 35 g carbohydrate, 8 g sugar, 8.5 g fiber, 10 g protein 

*If you don't have time to grill the sandwich simply eat at room temperature. 

Roasted Vegetable Egg Omelet:  You can throw anything into an omelet. Using leftover vegetables from the night before is a great way to increase your nutrition and prevent spoilage. Roasted vegetables add a nice crunch and sweetness to an omelet. They also add volume which will help to keep you full. 

• 1 cup of roasted vegetables (left over eggplant, peppers, and onions, chopped Brussel sprouts or asparagus - or whatever you have)
• 3 egg whites
• 2 tablespoons Parmesan cheese 
• 1 cup of melon or berries

Instructions: 

1. Heat non-stick pan on medium heat. 

2. Coat pan with 1 teaspoon olive oil and wipe clean with a paper towel (you need just enough fat so the eggs do not stick)

3. Pour egg whites. 

4. Gently push one edge of the egg into the center of the pan, while tilting the pan to allow the still liquid egg to flow in underneath. Repeat with the other edges, until there's no liquid left.

5. Flip the egg whites and cook until there is no uncooked egg left.

6. Add roasted vegetables and cheese, then lift one edge of the egg and fold it across and over, so that the edges line up. Cook until it is cooked through, it should not be runny. You can flip it if desired. 

7. Serve with fresh fruit. 

Nutrition info: ~250 calories, 8 g fat, 1 g saturated fat, 120 mg sodium, 25 g carbohydrate, 14 g sugar, 7 g fiber, 16 g protein 

Source: lowcarbdiets.about.com