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Pre-Diabetes Reversal For Women 40+

@drtessthomas

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Ivy trained Doctor for pre-diabetic women 40+
Lower A1C. No gym. 🍞 Eat the bread
I lost 32lbs this way too • 📍ATL
Follow for daily tips • meal plan👇

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Why Cream of Broccoli 🥦 Soup is Perfect for Reversing Pre-Diabetes/Diabetes and Losing Weight

When it comes to comfort food that aligns with a healthy, balanced diet for managing blood sugar, cream of broccoli soup checks all the boxes. Packed with fiber, vitamins, and a creamy texture (without heavy cream), this soup helps stabilize blood sugar, keeps you 😀 feeling full, and satisfies your cravings for something warm and delicious. Plus, it’s quick and easy to prepare!

🍲 Cream of Broccoli Soup Recipe 🍲

Serves: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients
• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups broccoli florets (fresh or frozen)
• 1 medium carrot, peeled and sliced
• 1 medium zucchini, chopped
• 4 cups low-sodium vegetable or chicken broth
• 1/2 cup unsweetened almond milk or low-fat milk
• 1/4 cup Greek yogurt (optional, for extra creaminess)
• 1/4 tsp nutmeg
• Salt and pepper to taste
• Optional garnish: shredded cheddar cheese, chopped parsley, or pumpkin seeds

Directions
1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing until fragrant and softened, about 3 minutes.
2. Add broccoli florets, carrot, and zucchini to the pot. Cook for 3-4 minutes to lightly soften the vegetables.
3. Pour in the broth, bring to a boil, and then reduce the heat to simmer. Cover and cook for 10-12 minutes until the vegetables are tender.
4. Remove the pot from heat and let cool slightly. Use an immersion blender or a countertop blender to blend the soup until smooth and creamy.
5. Stir in the almond milk and Greek yogurt (if using). Add nutmeg, and season with salt and pepper to taste.
6. Reheat gently, if needed, but avoid boiling to keep the soup creamy. Serve warm, garnished with your choice of toppings.

Macros (per serving)
• Calories: 120
• Protein: 7g
• Carbohydrates: 15g
• Fiber: 4g
• Fat: 4g

➡️➡️ Want more diabetes-friendly recipes like this? Comment “SUMMER26” to receive my collection of diabetic friendly Summer recipes perfect for managing blood sugar and losing weight!
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#BroccoliSoup #HealthyComfortFood #ReverseDiabetes #diabeticfriendly by @drtessthomas

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8 months ago

Things I’ve learned at 55 that would’ve saved me a lot of stress at 35.

It’s funny how many of these overlap with lowering your A1c, too.

Comment: SUMMER26 and get my favorite Summer recipes that are diabetic friendly

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#lifelessonslearned #prediabetes by @drtessthomas

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4 months ago

As a Doctor, I see this all the time.

Someone gets diagnosed with prediabetes…
and the only advice they receive is:

“Eat less sugar.”
“Cut carbs.”
“Lose weight.”

But nobody actually teaches them how to build meals in their own kitchen so glucose doesn’t spike.

Here are a few of the simple kitchen habits I teach my patients:

• Start meals with fiber. A salad, vegetables, or beans first slows the glucose rise.
• Pair carbs with protein or fat. Bread alone spikes sugar. Bread with eggs, yogurt, chicken, or avocado behaves very differently.
• Cook once, eat twice. Batch-cook soups, beans, or roasted vegetables so healthy food is ready when you’re tired.
• Upgrade desserts instead of eliminating them. Cottage cheese mousse, Greek yogurt bowls, or avocado chocolate mousse satisfy cravings without the spike.
• Keep “rescue foods” in the fridge. Hard-boiled eggs, chopped vegetables, hummus, or yogurt stop late-night sugar raids.

You don’t need a perfect diet.

You need a kitchen system that keeps your blood sugar steady.

Because once meals are structured correctly,
lowering A1C becomes much more predictable

➡️➡️ Comment SUMMER26 and I’ll send you my favorite blood sugar Summer recipes
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#diabeticfriendly #healthyhacks by @drtessthomas

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1k

7 months ago

I ate burgers wrapped in lettuce like the bread had personally wronged me. 🍔🥬

Spent half the meal holding it together and the other half chasing a tomato across my plate.

And for WHAT? So I could go home and eat crackers standing over the sink?

I would also like compensation for:
🍞 The restaurant bread baskets I passed without taking any.
🥔 The potatoes I treated like a controlled substance.
🍝 The zucchini I expected to behave like spaghetti.

At 55, I have questions. And an invoice.

If your “healthy eating plan” requires a separate dinner, a sad lettuce wrap, and an apology for eating carbs… we need to talk. 😂

👉 Comment DAYPLAN and I’ll send you my free 7-day meal plan and grocery list. Because figuring out dinner is enough work without putting the bun on trial. by @drtessthomas

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9 hours ago

You can remember everyone’s appointments and still be six months overdue for your own. ❤️

You make sure the kids eat.
Ask your parents about their medications.
Remind your husband to schedule his physical.

Then call coffee and whatever’s left on someone’s plate “lunch.”

As a family physician and a 55-year-old mom, I know how easily we put ourselves last—and how normal it starts to feel.

But you deserve a proper meal.
Time to take a walk.
An appointment where your concerns are heard.
And rest before you’re completely exhausted.

Your family matters. You’re part of that family, too.

Start with one thing today that you’d insist someone you love do for themselves. 💕

Comment ➡️➡️ DAYPLAN and I’ll send you my free sample day of meals—a little help getting your own nourishment back on the list.

Share this with the woman who takes care of everyone. by @drtessthomas

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16 hours ago

You invited me to pasta night. I brought questions.

“Could we use cottage cheese?”
“Do you have a blender?”
“Why is everyone looking at me like that?” 😂

At this point, inviting a doctor and mom who talks about protein into your kitchen comes with certain risks.

But hear me out: blend the cottage cheese, add spinach and Parmesan, and roll it into pasta. Creamy filling. No curds. No separate dinner for Mom.

🍝 COTTAGE CHEESE & SPINACH LASAGNA ROLL-UPS
Makes 4 servings, 2 rolls each

Ingredients:
• 8 regular lasagna noodles
• 16 oz cottage cheese
• 1 large egg
• ½ cup grated Parmesan
• 5 oz frozen spinach, thawed and squeezed very dry
• 1 tsp Italian seasoning
• ½ tsp garlic powder
• ¼ tsp black pepper
• 2 cups marinara sauce
• ½ cup shredded mozzarella

Directions:

1. Heat oven to 375°F. Cook noodles according to package directions until pliable but still firm. Drain and lay flat.
2. Blend cottage cheese until smooth. Stir in egg, Parmesan, spinach and seasonings.
3. Spread 1 cup marinara in a baking dish. Divide filling evenly over the noodles, leaving a little space at each end. Roll up and place seam-side down.
4. Spoon remaining marinara over the rolls and sprinkle with mozzarella.
5. Cover with foil and bake 30 minutes. Uncover and bake another 10–15 minutes, until bubbling and the center reaches 165°F. Rest 5 minutes.

Serve with a big salad or roasted vegetables.

Pasta night is staying. I’m simply giving cottage cheese another job. 🤣

💬 Comment DAYPLAN and I’ll send you my sample one-day meal plan for more simple, family-friendly meal ideas. by @drtessthomas

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20 hours ago

My family: “Please don’t put cottage cheese in this.”

Me, standing next to the blender: “I need everyone to trust the process.” 😂

Apparently, cottage cheese in the container is suspicious.

Blend it into a creamy pasta filling with Parmesan and spinach? Suddenly everyone wants seconds.

I’m not accepting complaints from people who haven’t taken a bite yet.

🍝 COTTAGE CHEESE & SPINACH LASAGNA ROLL-UPS
Makes 4 servings, 2 rolls each

Ingredients:
• 8 regular lasagna noodles
• 16 oz cottage cheese
• 1 large egg
• ½ cup grated Parmesan
• 5 oz frozen spinach, thawed and squeezed very dry
• 1 tsp Italian seasoning
• ½ tsp garlic powder
• ¼ tsp black pepper
• 2 cups marinara sauce
• ½ cup shredded mozzarella

Directions:

1. Heat oven to 375°F. Cook noodles according to package directions until pliable but still firm. Drain and lay flat.
2. Blend cottage cheese until smooth. Stir in egg, Parmesan, spinach and seasonings.
3. Spread 1 cup marinara in a baking dish. Divide filling evenly over the noodles, leaving a little space at each end. Roll up and place seam-side down.
4. Spoon remaining marinara over the rolls and sprinkle with mozzarella.
5. Cover with foil and bake 30 minutes. Uncover and bake another 10–15 minutes, until bubbling and the center reaches 165°F. Rest 5 minutes.

Serve with a big salad or roasted vegetables.

One dinner for the family. And another successful performance review for cottage cheese. 🤣

💬 Comment ➡️➡️ DAYPLAN and I’ll send you my sample one-day meal plan for more simple, family-friendly meal ideas. by @drtessthomas

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20 hours ago

These five cozy soups are packed with protein, fiber, and vegetables to help you stay full while making healthy dinners easier.

Each recipe makes approximately 4 servings. Nutritional information is an estimate per serving.

1️⃣ Chicken Tortilla Soup

Sauté 1 diced onion and 1 chopped bell pepper in 1 tbsp olive oil. Add 1 lb diced chicken breast, 1 can rinsed black beans, 1 can diced tomatoes, 4 cups low-sodium chicken broth, 1 tsp cumin, 1 tsp chili powder, and ½ tsp smoked paprika. Simmer for 20–25 minutes. Finish with lime juice and cilantro.

• Calories: 330 | Protein: 35g | Fiber: 8g

2️⃣ Turkey, White Bean & Kale Soup

Brown 1 lb lean ground turkey with 1 diced onion and 2 minced garlic cloves. Add 1 can rinsed cannellini beans, 4 cups low-sodium chicken broth, 1 can diced tomatoes, 3 cups chopped kale, and 1 tsp Italian seasoning. Simmer for 20 minutes.

• Calories: 320 | Protein: 31g | Fiber: 7g

3️⃣ Lemon Chicken & Vegetable Soup

Sauté 1 diced onion, 2 chopped carrots, 2 chopped celery stalks, and 2 minced garlic cloves in 1 tbsp olive oil. Add 1 lb diced chicken breast, 4 cups low-sodium chicken broth, 1 chopped zucchini, ½ cup chickpeas, and 1 tsp oregano. Simmer for 20–25 minutes. Finish with the juice of one lemon and fresh parsley.

• Calories: 300 | Protein: 34g | Fiber: 5g

4️⃣ Beef, Cabbage & Bean Soup

Brown 1 lb of 90–93% lean ground beef with 1 diced onion and 2 minced garlic cloves. Add 3 cups chopped cabbage, 1 can rinsed kidney beans, 1 can diced tomatoes, 4 cups low-sodium beef broth, 1 tsp smoked paprika, and ½ tsp thyme. Simmer for 20–25 minutes.

• Calories: 360 | Protein: 32g | Fiber: 8g

5️⃣ Creamy Chicken & Broccoli Soup

Sauté 1 diced onion and 2 minced garlic cloves in 1 tbsp olive oil. Add 1 lb diced chicken breast, 4 cups low-sodium chicken broth, and 4 cups chopped broccoli. Simmer for 20 minutes. Blend 1 cup of the soup with 1 cup cottage cheese, then stir it back into the pot for a creamy finish.

• Calories: 310 | Protein: 40g | Fiber: 4g

➡️ Comment DAYPLAN and I’ll send you my free one-day sample meal plan showing you exactly how I build a full day of satisfying, balance by @drtessthomas

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a day ago

Apparently your airport snacks can reveal your generation. 😂✈️

I’m 55, a doctor, and a mom—which means I’ve packed protein, fiber, and enough food for a delay nobody has announced yet.

Will I still eat seven of my husband’s fries? Absolutely. Marriage is about sharing. He’s learning.

Which one are you: sandwich packer, emergency protein bar carrier, airport restaurant researcher, or iced coffee and vibes? Tell me below. 👇 by @drtessthomas

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a day ago

I ordered the fish and vegetables. My husband ordered fries for the table.

He just doesn’t know they’re for the table yet. 😂🍟

Choosing a restaurant on vacation is a family exercise in patience.

One person wants somewhere quiet.
One has read 47 reviews.
One needs good lighting.
And someone “isn’t hungry” until the food arrives.

At 55, I want a good meal, a comfortable chair, and a menu I can read without borrowing someone’s flashlight.

I’ll order my protein and vegetables. Enjoy the local food. And collect the marriage tax from my husband’s plate.

It’s fries. The tax is fries. 🤷🏽‍♀️

Who picks the restaurants on your trips—and who says “anywhere” before rejecting every suggestion? 👇 by @drtessthomas

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0

a day ago

Hotel breakfast is where every generation reveals who they really are. 😂

Someone’s getting their money’s worth.
Someone needs silence.
Someone’s taking pictures.
And someone needs to wake up.

Me? Eggs, Greek yogurt, berries… and a little walk past the pastry section.

Just looking.

With a plate. 🥐👀

At 55, I can build breakfast around protein and fiber AND enjoy a pastry on vacation. My husband would appreciate it if I enjoyed my own instead of “just tasting” his.

➡️ Comment DAYPLAN for my free sample one-day meal plan with simple, balanced meal ideas.

Which breakfast person are you? 👇 by @drtessthomas

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2 days ago

I wanted to raise strong, independent kids.

Apparently that includes confidently explaining why my dinner would have been better with different ingredients. 😂

They have opinions about the food.
Questions about my snack.
And absolutely no idea how those dishes got there.

But the second they leave the house?

“Text me when you get there.”
“Who’s driving?”
“Take a jacket.”

So yes, I’d like five minutes without anyone needing me. And then I’d like everyone to answer my texts immediately. Motherhood makes perfect sense. 🤣💗

Send this to the mom friend who wants a quiet house… but still checks the family group chat.

Which slide is your family—1, 2, 3, or 4? 👇 by @drtessthomas

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2 days ago