Category Archives: Diet

What Do I Eat Now?

Patti Geil and Tami Ross have teamed up to write “What Do I Eat Now? A Step-by-Step Guide to Eating Right with Type 2 Diabetes.” This handbook is a must-have for anyone wanting to be pro-active  in self-managing diabetes. A diabetes diagnosis can be overwhelming but with the right tools, it doesn’t have to be. Truth be told, the dietary advice dispensed in this book makes sense for just about anyone wanting to be healthier.

Chapters start with the basic “Nutrition and Diabetes 101” and continue through “What is Carbohydrate and Why Does it Matter?”, “Savvy Snacking”, “Special Occasions” and a wealth of practical instruction. The authors have a distinctly positive approach and encourage one to focus on what you can eat rather than what you can’t have.

Written in a layman’s language, this book is well-researched and well-presented. Both authors have an impressive record of teaching others to triumph over what can be a debilitating disease.

Health is truly wealth, and this book is one you can’t afford to not have.

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Mmm Mondays

We are galloping toward the holidays and I am a little concerned that I am going into this period of time already above my ideal weight. The average American gains 3-5 pounds during the holidays. Yuck. I can’t afford that! So I am already looking at some holiday recipes with plans to trim them down in terms of fat. This potato recipe is a slight modification of one my husband’s favorite dishes. And he doesn’t notice that I’ve modified it! I got this from my favorite recipe site, http://DiabeticHealthInfo.com

Scalloped Potatoes

Ingredients:

2 medium potatoes, peeled and thinly sliced
1 small onion, chopped
2 tsp flour
Salt and pepper to taste
1 1/2 cups 1 percent milk
1 tsp light, soft tub margarine
2 tbsp Parmesan cheese

Directions:

Preheat oven or toaster oven to 350 degrees. Place half the potatoes in a baking dish. Scatter the onion over them. Sprinkle with flour, salt, and pepper. Place remaining potatoes on top of the onions. Heat the milk to simmer. Pour the milk over the potatoes, dot with margarine, and sprinkle with cheese. Bake for about 1 hour until potatoes are tender.

Makes 4 (1/2 cup) Servings.

Dietary Exchanges: Starch Exchanges 1; Fat-Free Milk Exchanges 0.5

Nutrients Per Serving:
123 Calories
22 Calories From Fat
2 g Total Fat
1 g Saturated Fat
8 mg Cholesterol
122 mg Sodium
20 g Total Carbohydrate
2 g Dietary Fiber
7 g Sugars
6 g Protein

Eat Your Vegies

I came across an interesting article titled “The Green That KOs Blood Sugar Damage”. This vegetable is not expensive, in fact ‘tis the season you can grow some of your own. Broccoli is a good source of sulforaphane, which has wonderful protective properties.

Thought I’d share the quick reminder to eat your vegies. Your momma was right, you know.

Brain Food – The Mighty B’s

I love my food supplements. I love food even more, however my food choices don’t give always me the daily satisfaction of guaranteed, consistent delivery of vital nutrients in a convenient form.

B-Complex vitamins have always been high on my list because I truly notice a difference when I get enough (or not). So it was with great interest that I read this article regarding how Vitamin B12 keeps your brain young. I figure if my skin can’t be young, then surely my brain can be, and that’s more important, after all.

Vitamin B-12 is typically found in animal-derived foods such as meat, milk, and eggs. Now maybe you carefully judge your daily portions of these things to insure you are getting plenty of B, but I doubt it. This essential vitamin keeps nerves and red blood cells healthy. (Nerves – does anyone having anyone standing on their last nerve? Maybe it needs reinforcement!) Deficiency can lead to anemia, nerve damage, tiredness, weakness, depression, mood-swings and numbness and tingling in the hands and feet. Not to mention that it’s depleted by stress, medications, exercise, sugar, alcohol…. and the list goes on.

I can personally testify to B-Complex nutrients helping me to stay sane and energetic. The B Complex family is directly related to energy production, making them necessities when it comes to metabolizing carbohydrates, fatty acids and protein into energy. And they are vital for regulating blood sugar as well as hormones, particularly estrogen. By the way, zinc is to men what B is to women in the way of hormones. So no snickering, men.

I could go on, but I think that’s enough said. So if you don’t supplement with B vitamins, what are you waiting for?

Mmm Monday

The calendar says it’s officially fall. In Florida, we are calling it a “cold spell” since we’ve had morning lows in the 70’s and the drier relative humidity of just 50%.  And we are thankful.

My family doesn’t think baking is just for the cooler months, but it’s a lot more fun for me to be in a warm kitchen when it’s cool outside. They will happily eat these muffins anytime I’m willing to create them. They are a cross between my two favorites – zuchini and carrot.  They are from one of my favorite resource sites:  DiabeticHealthInfo.com.  Enjoy! One of these days, one of you will surprise me and actually link a recipe of your own. (Click on Mr. Linky below) And I love surprises!  

Carrot and Zucchini Muffins

Ingredients:

1 c all-purpose flour
1/2 c whole-wheat flour
2 tbsp brown sugar
2 tsp baking powder
1 tsp cinnamon
salt to taste
1 tsp vanilla extract
1 egg
2 egg whites
1/2 c each finely shredded carrot and zucchini
2/3 c plain nonfat yogurt
2 tsp grated lemon zest
1/2 toasted walnut pieces

Directions:

Preheat the oven to 400 degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl, combine the flours, sugar, baking powder, cinnamon, and salt. In a medium bowl, combine the vanilla, egg, and egg whites. Beat well. Add the remaining ingredients. Add the egg mixture to the flour mixture and beat until just combined. Fill each muffin cup two-thirds full with batter. Bake for 15 to 17 minutes until a tester comes out clean and muffins are lightly browned. Remove muffins from the pan to cool.

Makes 12 Servings.

Dietary Exchanges: 1 Starch, 0.5 Fat

Nutrients Per Serving:
101 Calories
21 Calories From Fat
2 g Total Fat
0.3 g Saturated Fat
16 g Total Carbohydrate
4 g Sugar
1 g Dietary Fiber
4 g Protein
0 mg Cholesterol
278 mg Sodium (without added salt)

Mmm Mondays

The calendar tells me it’s fall, but the temperature does not. It’s hot, hot, hot in N. Florida, but the football fans are out anyway. I am a mediocre football fan, easily blown by the wind. However, I love to get together with people and have fun, so if it’s a tailgate party or house party, I’m game. I love this recipe…  something  familiar but in my opinion, tastier and healthier. The linky is below in case you want to share what you are creating in your kitchen.  Come on… tell me your best recipe. 

Apple Coleslaw

Ingredients:

3/4 cup plain nonfat yogurt
1/2 cup reduced-calorie mayonnaise
2 tbsp Dijon mustard
2 tbsp cider vinegar
1/2 tsp salt
1/4 tsp freshly ground pepper
5 cups shredded cabbage
5 cups shredded red cabbage
2 cups shredded carrot
1/2 cup chopped green onions
1 Granny Smith apple, cored and chopped

Directions:

In a large bowl, combine yogurt, mayonnaise, Dijon mustard, cider vinegar, salt, and pepper, stirring well and set aside. In another bowl combine cabbages, carrots, green onions, and Granny Smith apple; add yogurt mixture, and toss well to mix. Cover and chill at least 2 hours.

Nutrients Per Serving:
70 Calories
9.4 g Total Carbohydrate
2 g Protein
3.0 g Total Fat
0.7 g Saturated Fat
4 mg Cholesterol
2.6 g Fiber
278 mg Sodium

Just 4 Today

I haven’t done a Just 4 today post in a bit, so to give credit where credit is due, I got this idea from Katie’s blog at Eat 4 Today. I like her philosophy. She says, “Eating for today has changed my life. While before, I was looking for a program that I could follow for the rest of my life, now I’ve got a program that only has to work for today. Just today.”

I’m back to basics with the 4 things I’ll do today. I have indeed been exercising faithfully, but I really need to add in some strength training. I am pondering how to do that at effectively at home. The gym is simply too far for me to go consistently. Any suggestions for strength training at home? I am all ears. I am well aware of the importance of maintaining muscle after age 50. Yikes – I’m there!
Here’s my 4 things today:
1. Exercise at least 45 minutes.
2. Eat 5 vegetable and fruit servings
3. Eat 30 grams of fiber.
4. Hold fast to my confession…. in other words, talk nicely to myself about my efforts and goals. I always ask myself, if my best friend talked to me the way I talk to myself, would I want to be around her? The answer better be “yes”!

Have a great weekend. Prayers for safety to all the folks in Texas who are getting visited by Ike this weekend. Our waves were 15 feet high here yesterday in the Florida Panhandle! They were closing bridges and such. This is a really big storm.