Kenneth Davis

SMALL STRAWS IN A SOFT WIND by Marsha Burns

     November 12, 2023: Our dwelling place in heaven is not a house of rooms filled with all the conveniences and accoutrements of earthly living but is a place in the Spirit where we can be one with God the Father and our Lord and Savior Jesus Christ for all eternity. Live your life worthy of reward. John 14:2 In My Father’s house are many mansions; if it were not so, I would have told you. I go to prepare a place for you.

  T H O U G H T   F O R   C O N S I D E R A T I O N  

TODAYS WORD - CONVENIENCE

     Nothing but love can answer to love; no affection, no kindness, no care, can supply its place: it is its own sweet want. How beautiful, buoyant, and glad is morning! The first sunshine on the leaves: the first wind, laden with the first breath of the flowers—that deep sigh with which they seem to waken from sleep; the first dew, untouched even by the light foot of the early hare; the first chirping of the rousing birds, as if eager to begin song and flight; all is redolent of the strength given by rest, and the joy of conscious life. Memory has many conveniences, and, among others, that of foreseeing things as they have afterwards happened. Convenience is the American way.
     What is life? A gulf of troubled waters, where the soul, like a vexed bark, is tossed upon the waves of pain and pleasure by the wavering breath of passions. We are ourselves the stumbling-blocks in the way of our happiness. Place a common individual - by common, I mean with the common share of stupidity, custom, and discontent - place him in the garden of Eden, and he would not find it out unless he were told, and when told, he would not believe it. All beginnings are very troublesome things. No thoroughly occupied man was ever yet very miserable.

Kenneth Davis

BIRTH ANNIVERSARY GREETINGS
 TO 
NORMA   BERDEN   WINBORNE

     Maturity isn't a product of growing older. It's a product of growing wiser. The real trick is to stay alive as long as you live. Warmth, kindness, and friendship are the most yearned for commodities in the world. The person who can provide them will never be lonely. Let this coming year be better than all the others. Vow to do some of the things you've always wanted to do but couldn't find the time.

~Ann Landers~

Estella Wright (Mayhue-Greer)

THE ROSE   by Patience Strong

If you doubt there is a God, look deep into a rose;

See the velvet petals from the folded bud unclosed;

Note the tint and texture and the lovely coloring;

Could blind Nature of itself evolve so fair a thing?

Feel the softness of the petal, breathe the fragrant scent;

Need you waste another thought on further argument?

Here is proof of a Creator; God made manifest;

In this little rose we see divinity expressed.

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N 

TODAYS WORD - ASSURANCE

     When I grew up, I always wanted to act. Also, I wanted to be either a lawyer or a doctor. However, when I got to college and realized what those occupations entailed, I changed my mind real quick. Happiness is a choice. Choose to be happy. The older you get, the more you fight for your own identity and start to live your own life. Nobody's life is perfect and in the grand scheme of things, life is short. I think it's so important to live life to its fullest and choose to smile. I'm very structured. I like planning things out. I get frustrated when they don't go according to plan.
     The most challenging obstacle I've had to overcome was my endometriosis diagnosis. Besides the physical pain that I had to endure, I had to completely change my perspective on food. It was a huge challenge to have to change the way I'd eaten for so long. After my pregnancy, I discovered I have an allergy to yeast. Problem is, all the food I love has yeast in it. So, I have to relearn how to cook.
     I think that you may find that Tamera's a little more vibrant and energetic, but I'm much more likely to go up to a person and say, "Hi, I'm Tia, nice to meet you". Wheras Tamera is like...well ...she's a little shy. She's down to earth. I'm more extroverted and she's more introverted when meeting people. I think my secret would have to be just being true to who I am and just being myself.

IT'S TIME FOR 

JUST JOKING MONDAYS

Joycelyn Lacy (Somerville)

Kenneth Davis

  SMALL STRAWS IN A SOFT WIND by Marsha Burns

     November 14, 2023: Follow My lead in making changes this season. Change should never be the product of boredom or a whim but should be well thought out and a necessary improvement to your life. It should have an element that simplifies and fortifies where you are and where you are going. Romans 12:2 And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.

  T H O U G H T   F O R   C O N S I D E R A T I O N  

TODAYS WORD - FORTIFIED

     Every experience has its element of magic. Some of us think holding on makes us strong; but sometimes it is letting go. The true profession of a man is to find his way to himself. Learn what is to be taken seriously and laugh at the rest. People with courage and character always seem sinister to the rest. Within you there is a stillness and sanctuary to which you can retreat at any time and be yourself. Love your suffering. Do not resist it, do not flee from it. It is only your aversion to it that hurts, nothing else. God does not send us despair in order to kill us; he sends it in order to awaken us to new life.

     I have always believed, and I still believe, that whatever good or bad fortune may come our way we can always give it meaning and transform it into something of value. Knowledge can be communicated, but not wisdom. One can find it, live it, be fortified by it, do wonders through it, but one cannot communicate and teach it. There is no reality except the one contained within us. That is why so many people live such an unreal life. They take the images outside them for reality and never allow the world within to assert itself. The deity is within you, not in ideas and books. Truth is lived, not taught. The best weapons against the infamies of life are courage, willfulness and patience. Courage strenthens, willfulness is fun and patience provides tranquility.

Kenneth Davis

BIRTH ANNIVERSARY GREETINGS

TO

DARRYLL CLEAVES

     Your own positive future begins in this moment. All you have is right now. Every goal is possible from here. Hold on to the center and make up your mind to rejoice in this paradise called life.
     At the center of your being you have the answer; you know who you are and you know what you want. Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. Non-being is the greatest joy.

~Laozi~

Joycelyn Lacy (Somerville)

Kenneth Davis

  T H O U G H T   F O R   C O N S I D E R A T I O N  

TODAYS WORD - IRRITATION

     Silence is essential. We need silence just as much as we need air, just as much as plants need light. If our minds are crowded with words and thoughts, there is no space for us. Around us, life bursts with miracles--a glass of water, a ray of sunshine, a leaf, a caterpillar, a flower, laughter, raindrops. If you live in awareness, it is easy to see miracles everywhere. Each human being is a multiplicity of miracles. Eyes that see thousands of colors, shapes, and forms; ears that hear a bee flying or a thunderclap; a brain that ponders a speck of dust as easily as the entire cosmos; a heart that beats in rhythm with the heartbeat of all beings. When we are tired and feel discouraged by life's daily struggles, we may not notice these miracles, but they are always there.
     Every feeling is a field of energy. A pleasant feeling is an energy which can nourish. Irritation is a feeling which can destroy. Under the light of awareness, the energy of irritation can be transformed into and energy which nourishes. The most precious gift we can offer anyone is our attention. When mindfulness embraces those we love, they will bloom like flowers. Choose to be in touch with what is wonderful, refreshing, and healing within yourself and around you.

WELLNESS WEDNESDAY

How to Keep Your Blood Sugar Balanced Throughout the Day
Story by Mercey Livingston
 https://www.cnet.com/#ftag=MSF491fea7

     Having balanced blood sugar levels is important in the context of diseases like diabetes. But it also matters on a day-to-day basis: If you feel "hangry" often or tend to crash after meals, those could be signs that your blood sugar is all over the place. By making sure your blood sugar isn't too high or too low, you can feel your best and keep up steady energy throughout the day. Ideally, when you eat you should feel steady energy for several hours and won't get hangry easily. "Balancing your blood sugar helps to keep your energy even, keeps you more focused, balances out your hormones, prevents excessive hunger, helps with weight loss and overall maintains optimal health and wellbeing," says Amy Shapiro, a registered dietician and founder of Real Nutrition NYC. "When your blood sugar is balanced you find you think less about food and more about all the things that you can do." Here's how to get there.
The basics of balancing blood sugar
     The goal with blood sugar is to keep your levels as steady as possible throughout the day. If you eat something that is made up of carbohydrates or sugar, then your blood sugar will rise. "Our blood sugar rises when we eat foods that contain sugar or foods that break down into sugar, basically anything that contains carbohydrates (bread, grains, fruit, veggies, dairy, etc.)," says Shapiro. Raising your blood sugar isn't bad in itself, but you want to avoid spiking your sugar too high, as it can make you feel bad and lead to a "crash" later on. 
     "Once our blood sugar rises the hormone insulin is released to help our cells take up the sugar from our blood into the cells themselves to use/store for energy," Shapiro explains. Insulin is one way your body keeps sugar in check, but other activities affect your blood sugar too, including exercise and how much you move or walk around.
Key nutrients for blood sugar balance: Protein, fat, fiber
     Just because carbohydrates and sugar spike your blood sugar doesn't mean you have to avoid them all the time. The best way to balance out your blood sugar is to pair your higher-carb foods and sugar with protein, healthy fats and ideally fiber. When you pair carbohydrates with protein or fat, the rate that the sugar or carbs are absorbed is slowed, making it easier on your blood sugar, according to Shapiro. When you look at your plate, the goal is to balance the ratio of carbs with healthy protein and fat so you know that your blood sugar won't spike too high, which can result in a crash or dramatic dip later.
Signs that your blood sugar is not stable
     Besides feeling hangry, Shapiro says there are other signs that your blood sugar is low, often as a result of spiking it too high previously. "If you eat a large load of sugar or carbs solo (soda, candy, bagel), you may feel energized for a bit but in an hour or so you might find yourself sweating, tired, shaky, confused. These are signs of low blood sugar, a quick drop in energy that leaves your body weak," explains Shapiro. People may joke about "hanger," but the feeling is very real, according to Shapiro. When your blood sugar is low, "You may also find you feel agitated, and hungry, which makes you feel angry or grumpy too."
     At the end of the day, you shouldn't feel extremes in either direction. If you're eating balanced meals, you should feel good most of the time and when you get hungry, it should happen slowly rather than being a dramatic feeling all at once, according to Shapiro. 
How to check blood sugar at home
     If you aren't sure whether your blood sugar is high or in the normal range, one thing you can do is test your sugar. This is especially helpful if you're concerned about diabetes or prediabetes, but anyone can benefit from monitoring their sugar. "There are easy ways to do this, and that will show you what your blood sugar responds to and how much of certain foods you can eat without disrupting your blood sugar.  It is a great self-research experiment," says Shapiro. Some types of blood glucose monitors require a prescription, but many are OTC and anyone can purchase one.
     If you're not quite ready for a monitor, you can still check in with yourself and take notes throughout the day of how certain foods and activities make you feel. "Otherwise you can monitor how you feel, your energy, how often you get hungry," says Shapiro. "These are great measures of blood sugar levels." 

Joycelyn Lacy (Somerville)

Kenneth Davis

BIRTH ANNIVERSARY GREETINGS
 TO 
CAROLYN PARKER GUNN

     Just as a wave is a movement of the whole ocean, you are the energy of the cosmos. Don't underestimate your power. You alone are the judge of your worth and your goal is to discover infinite worth in yourself, no matter what anyone else thinks. The gifts of caring, attention, affection, appreciation, and love are some of the most precious gifts you can give, and they don't cost you anything. Daydream, imagine, and reflect. It’s the source of infinite creativity.

~Deepak Chopra~

Kenneth Davis

    T H O U G H T   F O R   C O N S I D E R A T I O N  

TODAYS WORD - COMPLEXITY

     It's a wonderful thing to be optimistic. It keeps you healthy and it keeps you resilient. Nothing in life is quite as important as you think it is while you're thinking about it. The brains of humans contain a mechanism that is designed to give priority to bad news. If there is time to reflect, slowing down is likely to be a good idea. It's very difficult to distinguish between what a person believes and what they say they believe. Suppose you like someone very much. Then, by a familiar halo effect, you will also be prone to believe many good things about that person - you will be biased in their favor. Most of us like ourselves very much, and that suffices to explain self-assessments that are biased in a particular direction.
     The concept of happiness has to be reorganized. People are really happier with friends than they are with their families or their spouse or their child. We are very influenced by completely automatic things that we have no control over, and we don't know we're doing it.  Happiness is determined by factors like your health, your family relationships and friendships, and above all by feeling that you are in control of how you spend your time. When you analyze happiness, it turns out that the way you spend your time is extremely important. Most of the time, we think fast. And most of the time we're really expert at what we're doing, and most of the time, what we do is right. 
     People are very complex. And for a psychologist, you get fascinated by the complexity of human beings, and that is what I have lived with, you know, in my career all of my life, is the complexity of human beings. We think of our future as anticipated memories.

~Daniel Kahneman~

IT'S TIME FOR ANOTHER

ESQUIRES

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N 

TODAYS WORD - JAZZ

     Music is a reservoir... of sounds. If you can't play the blues... you might as well hang it up. The music scene is more competitive in the States. In jazz, there is a lot of European influence harmonically. Jazz to me is a living music. It's a music that since its beginning has expressed the feelings, the dreams, hopes, of the people.
     If I were to call it black music, that would be untrue. I don't know what that is, unless it would be some African drums or something. A lot of times I go back to record and to make a tour, but I'm very happy to do it, because it gives me an opportunity to dig and hear what's going on. To have a little recognition, that is very nice, you dig. It is good for the ego, for the psyche.

WELCOME TO 

SMOOTH
 CONTEMPORARY JAZZ 
FRIDAYS

Kenneth Davis

   T H O U G H T   F O R   C O N S I D E R A T I O N   

TODAYS WORD - PEACE

     Knowledge is speaking, wisdom is listening. Even Castles made of sand, fall into the sea, eventually. Happiness is within you... so unlock the chains from your heart and let yourself grow- like the sweet flower you are. I know the answer- just spread your wings and set yourself free. Don't waste your time thinkin' about bad things.
     Lots of the things we do are dangerous, but life itself is dangerous; nothing is really worth bothering with that isn't full of danger. There was a period when I stopped talking so much, because I was just going through certain things. I just did the gigs and just stayed in, tried to stay away. A broom is drearily sweeping up the broken pieces of yesterday's life.
     Music is the most important thing. I'm thinking of my future. There has to be something new, and I want to be part of it. I want to lead an orchestra with excellent musicians. I want to play music which draws pictures of the world and its space. When the power of love overcomes the love of power the world will know peace.

Estella Wright (Mayhue-Greer)

Kenneth Davis

  SMALL STRAWS IN A SOFT WIND by Marsha Burns

     November 19, 2023: You have faced difficulty and uncertainty in your transition into this new season, but now things will smooth out somewhat as you are able to see more clearly the path that you are on. Resist every temptation to be afraid of what the future will bring. Stay present with Me, says the Lord. Trust and obey! Psalm 9:10 And those who know Your name will put their trust in You; for You, Lord, have not forsaken those who seek you.

  T H O U G H T   F O R   C O N S I D E R A T I O N   

TODAYS WORD - SMOOTH

     Life is not a problem to be solved, but an experience to be had. We seldom realize, for example that our most private thoughts and emotions are not actually our own. For we think in terms of languages and images which we did not invent, but which were given to us by our society. A person who thinks all the time has nothing to think about except thoughts. So, he loses touch with Reality, and lives in a world of illusion. As muddy water is best cleared by leaving it alone, it could be argued that those who sit quietly and do nothing are making one of the best possible contributions to a world in turmoil. 
     To go out of your mind once a day is tremendously important, because by going out of your mind you come to your senses. And if you stay in your mind all of the time, you are over rational. In other words you are like a very rigid bridge which because it has no give; no craziness in it, is going to be blown down by the first hurricane.
     Once you've learned to think you can't stop. And an enormous number of people devote their lives to keeping their minds busy and feel extremely uncomfortable with silence. Of course, you can’t force your mind to be silent. That would be like trying to smooth ripples in water with a flatiron. Water becomes clear and calm only when left alone. You can't get wet from the word "water". What was it like to wake up after having never gone to sleep? That was when you were born.....

Joycelyn Lacy (Somerville)

Kenneth Davis

  T H O U G H T   F O R   C O N S I D E R A T I O N  

TODAYS WORD - SURPRISES

     As a 13, - 14-year-old kid, I'd sit on my bed with a tape recorder and a newspaper. I would do my own newscast. I would practice my diction. You have to go where the story is to report on it. As a journalist, you're essentially running to things that other people are running away from. There's no experience like going down an empty freeway toward a hurricane and then looking in the opposite lane and seeing bumper-to-bumper traffic, people fleeing that scene. Or going to a toxic spill and seeing people go the other way. You talk yourself into thinking you're invincible in order to do that.
     On more than one occasion, the camera has cut to me after a break as I'm still trying to swallow the last bite of cookie. Those of you who have thought to yourselves, 'That guy talks like he has marbles in his mouth,' should know that they are not marbles, but oatmeal cookies. 
When we run out of them upstairs, I've been known to appropriate some from our greenroom, pocketing a few with one hand as I smile and greet our guests with the other. One time, Dave Zinczenko of 'Eat this, Not That!' fame, busted me in the act. The cookies apparently fall in the 'not that' category. I made a note of it.
     The one thing I don't consume during 'Today' - which surprises many people - is coffee. I find that a lot of water helps wake me up, without the buzz. I love coffee, but usually reserve a double espresso as an afternoon pick-me-up before settling in to do the weekend 'Nightly News.' At the end of the day, I'm reading the news. I'm not digging ditches. I'm not fighting fires. It's a long day, and it's a lot of responsibility, and it can be a little bewildering sometimes with the schedule. But, you know, it's a job, and they pay me well to do a job.

IT'S TIME FOR 

JUST JOKING MONDAYS
 
“Your wrinkles either show that you’re nasty, cranky and senile, or that you’re always smiling.” —Carlos Santana
 
 “Smiling doesn’t necessarily mean you’re happy. Sometimes it just means you’re strong.” —Unknown

Joycelyn Lacy (Somerville)

Margie McRae (Reed)

Kenneth Davis

     Good evening, Margie, Curtis Farmer and the remaining members of the Class of 1970. Thank you so much for checking in once again and offering your opinions. Additionally, we wish to thank our frequent flyers, who log onto the website as repeated guests. We also thank those of you who simply go to the link, to may read the contributions daily. 
     As your administrators, we try our best to not share offensive or risqué messages at any time. Sundays are meant to give you that little extra, befor or after attending church. Mondays are a way to dilute the transition from the weekend and the Monday morning blahs with a joke. Tuesday allows us to provide a Testimony for encouragement, heading toward "Hump Day". On Wednesday, you don't have to "Guess what day it is", because it's "Wellness Wednesday. Now that we're the so called "Senior Citizens", we want you to take care of yourself. You might want to attend our 55th Class Reunion and we'd love to see you in the Teepee. Thursday is a special day. We call it "Throwback Thursday". Time to take a trip, "Back Down Memory Lane". Memories, sweet memories. They weren't all bad! Fridays, we call "Smooth Contemporary Jazz" day. A day and time to relax and prepare for an uninhibited weekend. Saturdays are open for any subject, depending on the season. We initially thought about calling it "Open Forum Day" for all to post, in the words of Janis Fullilove, "What's on your mind". Fortunately, we have Estella, offering her version of "All Blues Saturday". 
     That completes our week and brings us back around to Sunday. We're hopeful that you're enjoying our website, on a daily basis. We're open for suggestions to improve it's readership and individual acknowledgements. Our thanks to each and every one of you. Please contact Estella, Joycelyn or myself for any assistance, questions or suggestions. Stay safe and be blessed....

Kenneth Davis

 Greetings Warriors !

     You're cordially invited to attend an early 71st Birth Anniversary Celebration and Holiday Kick-Off for Robert Phifer. As a dual event, The 55th Reunion Committee will also be hosting their first fellowship event. Please RSVP, by calling (901) 491-1623. Scheduled for Saturday, December 2, 2023, during  the hours of 8pm until 1am, Music, Food and Drinks will be provided. The location address  is 1391 Ferguson also known locally as The AFRO Police Association Office. Please reference the map listed below. Official security will be provided, during the celebration.

Kenneth Davis

SMALL STRAWS IN A SOFT WIND by Marsha Burns

     November 21, 2023: There is a higher level of spiritual purity and perfection for you to explore. Refuse to get stuck in what you already know. Reach beyond what you consider to be your limits. You are entering a season of discovery and spiritual growth, says the Lord. Make the most of it. Matthew 7:7-8 Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened.

  T H O U G H T   F O R   C O N S I D E R A T I O N  

TODAYS WORD - PURITY

     Patience is necessary in this life because so much of life is fraught with adversity. No matter how hard we try, our lives will never be without strife and grief. Thus, we should not strive for a peace that is without temptation, or for a life that never feels adversity. Peace is not found by escaping temptations, but by being tried by them. We will have discovered peace when we have been tried and come through the trial of temptation. We feel and weigh soon enough what we suffer from others: but how much others suffer from us; of this we take no heed.
     If thou hadst simplicity and purity, thou wouldst be able to comprehend all things without error and behold them without danger. Simplicity and purity are the two wings by which a man is lifted above all earthly things. Simplicity is in the intention - purity in the affection. Simplicity tends to God, - purity apprehends and tastes Him.
     He who loves with purity considers not the gift of the lover, but the love of the giver. Nothing is sweeter than love, nothing more courageous, nothing higher, nothing wider, nothing more pleasant, nothing fuller nor better in heaven and earth; because love is born of God, and cannot rest but in God, above all created things. Love makes everything that is heavy light. Love is a mighty power, a great and complete good. Love alone lightens every burden, and makes rough places smooth. It bears every hardship as though it were nothing, and renders all bitterness sweet and acceptable.

Joycelyn Lacy (Somerville)

Kenneth Davis

 T H O U G H T   F O R   C O N S I D E R A T I O N

TODAYS WORDS - STRESSED OUT 

     Be willing to redefine yourself every day. Every cell in your body is eavesdropping on your thoughts. If you are having the experience of anxiety, your body is making adrenaline and cortisone, if you are having the experience of tranquility, your body starts making valium, if you are having the experience of exhilaration and joy, your body makes interleukins and interferons which are powerful anti-cancer drugs. So, your body is constantly converting your experiences into molecules. It is much more beneficial to your health if you feel your way through life than think your way through life. The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.

     When you look at the whole package of energy, the food you eat should match the story you want to live, which means as fresh as possible, without dullness, repetition, and routine. As colorful as possible, giving delight to the eyes; food is a rainbow brought down to earth. As cheerful as possible, maximizing moments of happiness and pleasure. When we don't nourish ourselves with fresh, healthy food, restful sleep, regular exercise, a daily spiritual practice such as meditation or journaling, and other mind-body healing habits, we will inevitably feel tired, out of balance, irritable, and sometimes even depressed. Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.

     The abuse of food, alcohol, or drugs is essentially a material response to a need that isn't really physical at its foundation. What we are looking for is pure joy rather than mere sensation, or even oblivion of sensation. Addiction is unrecognized spiritual craving. As a physician who was smoking a pack of cigarettes a day, getting drunk on weekends, stressed out about having 35 patients in the hospital, and not being able to help either them or myself, I had my existential crisis. 

     No matter what the situation, remind yourself "I have a choice." You alone are the judge of your worth and your goal is to discover infinite worth in yourself, no matter what anyone else thinks. Choice is the key, because human beings are the only creatures who can choose to evolve, who can shape their destiny. Furthermore, we have been given the gift of "self-awareness," which allows us to step back into our true selves to observe and use our brains to create the world we wish to live in. It's hard enough to change ourselves. We can't expect other people to change so that we feel better. We have to take the journey ourselves. Success, wealth, good health and nurturing relationships are by-products of happiness, not the cause.

WELLNESS WEDNESDAY

The Best and Worst Vegetables for People with Diabetes

Story by Wendy Jo Peterson, MS, RDN

https://www.tasteofhome.com/

     If you or someone you love is living with diabetes, understanding carbohydrates and blood sugars is important. While most fruits and vegetables are excellent for our health, some can be deceiving when it comes to carbs. It's also important to keep in mind that quantity matters. It's also about how you consume it; for e.g., people with diabetes can eat apples if they want, and it won't spike their blood sugar as long as they're eating it the right way.

The Best Vegetables for People with Diabetes

     If you're looking for the best vegetables for a person living with diabetes, then you'll want to consider three key things:

⦁ Fiber content. Fiber helps lessen the spike of blood sugars.

⦁ Nutrient density. Although cucumbers and iceberg lettuce taste delicious, they don't rank high in nutrient density.

⦁ TASTE! If a person doesn't love it, then they won't eat it.

     Here are some examples of vegetables to include when building a diabetic or prediabetic diet.

⦁ Broccoli - Broccoli is a member of the cruciferous family and is packed with fiber and nutrients—whether raw or cooked. A cup of chopped broccoli contains only 6 grams of carbohydrates and 2.5 grams of fiber. 

⦁ Cabbage - Braised, fermented or made into slaw, cabbage is a fantastic vegetable to add to your plate. One cup of shredded cabbage has only 4 grams of carbohydrates and 2 grams of fiber.

⦁ Asparagus - In just 1 cup you get 3 grams of fiber and only 5 grams of carbohydrates.

⦁ Cauliflower - cauliflower has only 5 grams of carbs per cup and 2 grams of fiber. 

⦁ Kale - Boasting 3 grams of fiber and only 6 grams of carbohydrates per cup, it's a perfect addition to the plate!

The Worst Vegetables for People with Diabetes

     Across the board, starchy vegetables are higher in carbohydrates than their less starchy counterparts. That starch is what places them on the "worst list." It's not as though you can't enjoy these vegetables, but when you do it's best to keep their quantity in check and pair them with higher protein and higher fat foods to offset the spike in blood sugars. 

     If you're prediabetic, here are some prediabetes foods to avoid.

⦁ Potatoes - Potatoes are America's favorite vegetable; unfortunately, they also are a high glycemic food best left off the plate for people with diabetes.

⦁ Corn - If you love corn, be sure to keep the portion small and pair it with protein and high-fiber foods.

⦁ Peas - Peas are a better choice among the starchy vegetables; however, one cup of peas has 20 grams of carbs. 

⦁ Butternut Squash - Butternut squash has 16 grams of carbohydrates per cup and less than 3 grams of fiber, making it less desirable if you are strictly monitoring your carbs.

⦁ Vegetable Juice - This beverage lacks one key component in helping to regulate blood sugar: fiber! No matter which vegetable you choose to enjoy, it's best to eat the whole food.