Tags: Calorie, Christmas and holiday season, Cooking, Diabetic Living On Line, Gram, Health, Home, Saturated fat
From the Diabetic Living On Line web site, link is at the end of the post.
13 Healthy Holiday Swaps
Do you have diabetes and wonder: What can I eat at holiday parties and dinners? We have great tips to make healthier choices so you can still be festive while managing your weight and blood sugar goals.
Best Choices for Holiday Eating
The holidays are all about get-togethers with family, friends, and colleagues — and what holiday gathering would be complete without food? But there’s no need to worry about blowing your calorie and carb budget. With these 13 simple swaps, you can enjoy the holiday season confident and guilt-free.
Bonus: You’ll save 4 grams of saturated fat — plus, a colorful red and green salsa is sure to complement your holiday decor……
There’s no need to avoid appetizers while mingling. Save 113 calories and 1 gram of carb by selecting three jumbo shrimp and 2 tablespoons of cocktail sauce instead of three pigs in a blanket.
Bonus: In addition to saving 4.5 grams of saturated fat by choosing the shrimp, you can also be stylish — it’s hard to look holiday chic when gobbling down something called pigs in a blanket….
*Click the link below to get all the healthy tips *
Tags: Christmas, Domesticated turkey, Holiday, Holiday Recipe, Roasting, Salmon, Sweet potato, Thanksgiving
Passing along some Thanksgiving tips and recipes from Diabetic Living On Line. The link to all the recipes is at the end of the post, Enjoy!
Holiday Recipes: Must-Have Main Dishes
Gather around the dinner table to enjoy our scrumptious, diabetes-friendly holiday main dishes. From roasted turkey and chicken to herb-infused pork and beef, these festive entrees are perfect for Thanksgiving or Christmas celebrations. We’ve reduced the carbs and calories, so these delicious holiday dishes won’t derail your diabetic meal plan.
Traditional Roast Turkey
A medley of herbs and vegetables gives this golden roasted bird fresh-from-the-garden flavor while adding minimal carbs, calories, and fat — great for diabetic meal plans. Bonus: After the holiday dinner, you’ll have plenty of turkey left for future meals…..
Southwest Salmon and Sweet Potatoes
Switch things up and serve salmon and sweet potatoes for your holiday dinner. Using foil packets to steam foods — rather than cooking them in butter or oil — helps trim calories and fat. This salmon and sweet potato combo is a delightful example of yummy, diabetes-friendly dinners the whole family will love…..
* Click the link below to get all the Holiday Recipes: Must-Have Main Dishes *
Tags: Bake, Butter, Casserole, cook, French toast, Fruit and Vegetable, Splenda, Sweet potato
A Healthier Version of Sweet Potato Casserole, and just in time for the upcoming Holidays! Thank you to Jan and Carol for emailing this one to me. If you have one to pass along just email me!
Sweet Potato Casserole
5 orange-fleshed Sweet Potatoes
1/4 teaspoon Sea Salt
1/4 cup Fat-Free Half-and-Half
1/2 cup Egg Beater‘s
1 teaspoon Vanilla Extract
1/2 teaspoon Ground Cinnamon
1/2 cup Splenda No Calorie Sweetener, Granulated
1/4 cup Blue bonnet Light Stick Butter
1/4 cup Honey
1/4 cup Chopped Pecans
1/3 cup Quick or Old-Fashioned Oats
3 tablespoons All-Purpose Flour
Preheat oven to 350°F. Lightly grease a 9×13 inch baking dish.
Bake sweet potatoes 35 minutes in the preheated oven, or until they begin to soften. Cool slightly, peel, and mash.
In a large bowl, mix the mashed sweet potatoes, salt, half-and-half, Egg Beater’s, vanilla extract, cinnamon and Splenda Granulated Sweetener. Transfer to the prepared baking dish.
In a medium bowl, combine 1/4 cup butter, honey, chopped pecans, and oats. Mix in flour with a pastry blender or your fingers to create the consistency of course meal. Sprinkle over the sweet potato mixture.
Bake 30 minutes in the preheated oven, until topping is crisp and lightly browned.
Makes 8 servings.
Tags: Food, Dietary fiber, Diabetes mellitus, Blood sugar, American Heart Association, Health, Harvard School of Public Health, Ohio State University
Top 25 Power Foods for Diabetes
Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn’t be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.
Are These Power Foods in Your Diet?
If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You’re on your way to a long, healthy life and are taking a major step in controlling your weight and blood sugar levels. Plus, you’re probably already eating a bunch of the foods on this list.
For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they’re also familiar and easy to find. That means you don’t have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.
An apple a day keeps the doctor away — specifically the cardiologist. A 2012 study at Ohio State University published in the Journal of Functional Foods found that eating just one apple a day for four weeks lowered LDL (bad) cholesterol by 40 percent. The professor leading the study explained that not all antioxidants are created equal, and that a particular type of antioxidant in apples had a profound effect on lowering LDLs, a contributor to heart disease. The study was funded in part by a grant from the U.S. Apple Association, among other supporters.
This crunchy fruit also appears to offer protection against diabetes. The Harvard School of Public Health examined the diets of 200,000 people and found that those who reported eating five or more apples a week had a 23 percent lower risk of developing type 2 diabetes compared with subjects who did not eat any apples.
More good news: A medium-size apple contains 3 grams of fiber, which includes both soluble and insoluble fiber. How ’bout them apples?
Do remember, however, that one small apple has about 15 grams of carb. Some of the large apples in the grocery store are equivalent to two servings of fruit…..
Based on taste alone, asparagus is a favorite food for many. But you’ll really love that it’s a nonstarchy vegetable with only 5 grams of carb, 20 calories, and almost 2 grams of dietary fiber per serving. It’s especially high in an antioxidant called glutathione, which plays a key role in easing the effects of aging and many diseases, including diabetes, heart disease, and cancer.
One example is the preliminary research reported in 2012 in the British Journal of Nutrition, which suggests that asparagus can help keep blood sugar levels in check and increase insulin production.
Another plus for asparagus is its folate content — a 1/2-cup serving, or about six 1/2-inch spears, provides 33 percent of the 400 micrograms of folate recommended daily. The American Heart Association advises eating foods containing folate and other B vitamins to help lower homocysteine levels, a risk factor for coronary heart disease……
* Click the link below to get all the Top 25 Power Foods for Diabetes 8
Tags: Apple, Arroz con pollo, Autumn, Comfort food, cook, Diabetic Living On Line, Home, Pot pie, Special Diets
From the Diabetic Living On Line we site comes; Diabetic Recipes for Fall. You can get them all by clicking the link at the bottom of the post.
Diabetic Recipes for Fall
Hooray! Fall is here, and with it comes endless options for delicious dishes. No matter what comfort food you’re craving, we’ve got warm fall soups, apple desserts, and more. Here are some of our freshest fall dinner and dessert recipes featuring healthy ingredients for a diabetes meal plan.
Creamy Basil-Rosemary Chicken and Rice
Cooked yellow onions and light semisoft cheese give this hearty, low-carb chicken and rice dish its creamy texture and subtle sweetness. Garnish with fresh basil and rosemary to liven up the meal…..
* Click the link below to get all the Diabetic Recipes for Fall
Tags: cook, Fruit and Vegetable, Halloween, Health, Home, Pudding, Pumpkin, Pumpkin pie
There’s always room for Pudding. Especially when its Diabetic Friendly! From the Diabetic Gourmet web site which is stocked full of healthy and Diabetic Friendly recipes and ideas, the link is at the bottom of the page. Enjoy and Happy Halloween!
Yield: 4 servings.
Serving size: 1/2 cup
Preheat oven to 425F.
Blend all ingredients.
Spoon into a casserole bowl
Bake at 425F for 15 minutes.
Lower heat to 350F and bake another 40 minutes
Garnish with chopped walnuts, if desired.
Nutritional Information Per Serving
Calories: 125 ; Protein: 8 g ; Fat: 3 g ; Sodium: 140 mg;
Cholesterol: 96 mg ; Dietary Fiber: 3.5 g ; Carbohydrates: 16 g
Tags: Carbohydrate, Cooking, Food, Home, Low Carbohydrate, Low-carbohydrate diet, Shopping, Special Diets
Some great Low-Carb Meals ideas and recipes from the Diabetic Living On Line web site. The link is at the bottom of the page to see them all.
Tender shredded pork mingles with fresh pineapple and papaya in this low-carb meal. With only 5 grams of carb per serving, this tasty dish is a healthful dinner option for a diabetic meal plan…..
Homemade Walking Tacos
Spice up taco night without going over your carb limit! Buying preportioned 100-calorie packages of nacho cheese-flavor tortilla chips keeps you from adding extra calories, fat, and carbs to your meal…..
* Click the link below for all the Delicious Low-Carb Meals
Tags: Blood sugar, Diet food, Fat, Ice cream, Snack, Snack food, Strained yogurt, Sugar
Some smart and healthy tips on fighting those snack attacks, from Diabetic Living On Line.
Choose This, Not That Diabetic Snacks
When sugary, fatty, or salty treats seem to be calling your name, it can be tough to resist them. With a little creativity, you can satisfy your cravings with healthy snacks for diabetes. Here we show you how to bypass some of the most tempting snacks while still treating your taste buds and boosting your daily nutrition.
Smart Ways to Satisfy Snack Cravings
Managing weight and blood sugar would be easier if we craved cauliflower, chicken breasts, and kale instead of cake, chips, and cheesy crackers. Although you probably won’t bypass every tempting food that comes your way, the more often you make a smart swap, the better off your health will be. Here we tackle some of the biggest snack temptations shared by Diabetic Living readers….
Not That: Strawberry gourmet ice cream (1/2 cup = 240 cal., 22 g carb., 15 g fat, 4 g pro.)
When you want a smooth and creamy frozen dessert, pass up high-fat gourmet ice cream for frozen Greek yogurt. This low-fat swap cuts the calories in half. Plus, frozen Greek yogurt is higher in hunger-satisfying protein and has gut-loving probiotics not found in ice cream….
* Click the link below to get all the tips!
Tags: Barbecue chicken, Chicken, cook, Crockpot, Green Bean, Skinless, Slow cooker, Turkey Bacon
These beautiful Fall Days are spoiling us! Cool mornings followed by sunny crisp days, it’s hard to beat this weather! Unfortunately I did,t get a chance to go out and enjoy much of it as I suffered with a Sinus Headache through most of it. Thank goodness I had already planned for a Crock Pot Dinner tonight. I prepared Slow-Cooked Sunday Chicken w/ Whole Grain Bread.
This is a new recipe, I came across it on a Taste of Home email and thought I would give it a try, and glad I did!. It has Chicken, Carrots, Onion, Celery, Green Beans, Red Potatoes, Turkey Bacon, Milk, and Spices all in a Crock Pot! It was very easy to prepare, just layer in everything and then add your Milk and Water and Spices in your Crock Pot. Put the lid on it and heat on low for 6 – 8 hours, and then we have our complete meal. Chicken served with Green Beans, Carrots, and Red Potatoes. Excellent recipe, everything combines great and seasoned just right! The recipe called for Bone – in Skinless Chicken Breasts but I used Boneless Skinless Chicken Breasts, all I had in the freezer. Next time I prepare this I would maybe add some Hugarian Paprika, nothing major. Another one of those keeper recipes! Just right for two people or one with a dinner leftover. I also had a couple of slices of Klosterman Whole Grain Wheat Bread, first time I tried this also. They were out of my normal brand so I gave this a try and it works! it was very fresh, same calories and carbs, with a bit of nutty taste to it (and it comes in half loaves). For dessert later a Del Monte No Sugar Added Mango Chunks Cup.
Slow-Cooked Sunday Chicken Recipe
2 small carrots, cut into 2-inch pieces
1/2 medium onion, chopped
1/2 celery rib, cut into 2-inch pieces
1 cup cut fresh green beans (2-inch pieces)
2 small red potatoes, halved
2 bone-in chicken breast halves (7 ounces each), skin removed
2 bacon strips, cooked and crumbled
3/4 cup hot water
1 teaspoon chicken bouillon granules
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
In a 3-qt. slow cooker, layer the first seven ingredients in the order listed. Combine the water, bouillon, salt, thyme, basil and pepper; pour over the top. Do not stir. Cover and cook on low for 6-8 hours or until vegetables are tender and meat thermometer reads 170°. Remove chicken and vegetables. Thicken cooking juices for gravy if desired. Yield: 2 servings.
1 serving equals 304 calories, 7 g fat (2 g saturated fat), 94 mg cholesterol, 927 mg sodium, 21 g carbohydrate, 5 g fiber, 37 g protein.