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: Adipose tissue, Carbohydrate, Dieting, Eating, Health, Journal of Nutrition, Low-carbohydrate diet, Weight loss
Find out which “good” carbs to add to your diet to lose weight.
I’ve never been a fan of low-carb diets: our bodies and our brains need carbohydrates to work effectively. Of course, not all carbohydrates are created equally. First of all, fruits, dairy and vegetables are all sources of carbohydrates. And when it comes to starches, there are indeed “good” carbs (we’ll get to that in a sec) and the “bad” ones that, if you eat them all the time, can raise your risk of developing diseases like heart disease and diabetes. (We’re talking about doughnuts, cakes and even refined white breads.) On the flip side, eating “good carbs” in place of refined ones can reduce your risk of these very same diseases—and may even help you to lose weight because they’re generally rich in feel-full fiber. One study in the Journal of Nutrition found that eating three servings of whole grains a day helped people reduce their total body fat and abdominal fat. Here are 6 “great” carbs to keep in your diet.
1. Whole-Wheat Pasta
Because sometimes you just need pasta—and whole-wheat kinds offer two to three times more fiber than refined white varieties, but they’re just as versatile and delicious. (Similiarly whole-wheat bread and brown rice are healthier choices than their “white” counterparts.)…
Consider it souped-up couscous. A delicately flavored whole grain, it provides some fiber (2 grams per half cup) and a good amount of protein (4 grams). Note: Research shows protein can help you feel full for longer. Rinsing quinoa removes any residue of saponin, its natural bitter protective coating.
To cook: Bring 2 cups water or broth to a boil; add 1 cup quinoa. Reduce heat to a simmer, cover and cook until the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork…..
Tags: American Heart Association, Blood sugar, Diabetes mellitus, Dietary fiber, Food, Harvard School of Public Health, 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