Holiday Favorites Made Healthy

December 19, 2013 at 9:33 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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Make those Holiday Dishes healthier. Find out how from Diabetic Living On Line we site, the link to all of them is at the end of the post.

 

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Holiday Favorites Made Healthy
You don’t have to pass up your favorite holiday foods! We’ve slimmed down everything from mashed potatoes and gravy to turkey and green bean casserole. Our festive, diabetes-friendly holiday recipes prove that classic entrees and side dishes don’t have to be loaded with fat, calories, and carbs to be enjoyable. Now that’s something to be thankful for!

 

 

 

Fresh Green Bean Casserole
Nothing says the holidays like a steaming serving of green bean casserole. By relying on a slimmed-down white sauce, this creamy casserole keeps fat and sodium in check….

 

 

 

Herb-Roasted Turkey and Vegetables
This herb-infused twist on traditional turkey is a flavorful and healthful alternative to a higher-calorie holiday classic…..

 

 

* Click the link below to get all the Holiday Favorites Made Healthy *

 

http://www.diabeticlivingonline.com/diabetic-recipes/holiday/holiday-favorites-made-healthy?sssdmh=dm17.709688&esrc=nwdlo121013

Top 25 Power Foods for Diabetes

November 15, 2013 at 9:06 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | 1 Comment
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Another good one from the Diabetic Living On Line web site. It’s all about the Power Foods for Diabetes.

 

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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.

 

 
Apples
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…..

 

 

 
Asparagus
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

 

http://www.diabeticlivingonline.com/food-to-eat/nutrition/top-25-power-foods-diabetes?sssdmh=dm17.701069&esrc=nwdlo110513

20+ Diabetic Salmon Recipes

November 14, 2013 at 8:33 AM | Posted in Eating Well, fish, salmon | 4 Comments
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Thank you to the Diabetic Living On Line web site for these Diabetic Salmon Recipes! I’ve left the link at the bottom of the page to see them all.

 

 

20+ Diabetic Salmon RecipesDiabetic living logo
Served on its own or in a salad, wrap, or soup, salmon is a healthy and delicious protein choice that is low carb and heart-healthy. There are many ways to prepare the omega-3-rich fish — baked, grilled, poached — so the recipe options are endless. To help get you started, we’ve compiled our favorite healthy salmon recipes.

 

 
Cedar Plank Grilled Salmon
Grilled on a soaked cedar plank, this so-simple salmon recipe is the brainwork of Chef Chris Smith, The Diabetic Chef. Season with thyme, chives, and lemon slices, and enjoy a diabetic dinner for only 2 carb grams per serving……

 

 
Citrus Poached Salmon with Asparagus
Poaching is a fast cooking method that enables food to absorb flavor without fat, making this a go-to recipe for any diabetes meal plan. Simmer asparagus on top of the salmon to serve on the side, then drizzle the fish and veggies with a buttery citrus dressing……

 

 
* Click the link below to see all the recipes. *
http://www.diabeticlivingonline.com/diabetic-recipes/fish/20-diabetic-salmon-recipes?sssdmh=dm17.701069&esrc=nwdlo110513

Top Fast-Food Picks for People with Diabetes

September 5, 2013 at 7:42 AM | Posted in diabetes, Diabetic Living On Line | Leave a comment
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If you have to eat fast food Diabetic Living On Line helps out by giving the healthiest selections from different restaurants. I left the link at the bottom of the page to get all the tips.

 

 
Top Fast-Food Picks for People with DiabetesDiabetic living logo
Fast food is not off-limits for people with diabetes, but knowing what to order makes all the difference. Check out our top picks for healthier eating at fast-food restaurants.

By Diabetic Living Editors, 2013
Our Top Fast-Food Picks
Sometimes you can’t beat the convenience and price of a drive-through meal. Here are some fast-food options that won’t derail your goals.

 

Best Bites at Burger Joints
At burger joints, the calories, fat, and sodium add up quickly. Search nutrition information online to find options with fewer than 400 calories, 20 grams of fat, and 800 milligrams of sodium per serving.

 
Wendy’s
Go for a healthful yet filling salad. This half-size order of Apple Pecan Chicken Salad at Wendy’s is served with pomegranate dressing and pecans. To drink, choose unsweetened iced tea.

Nutrition Facts: 340 cal., 18 g total fat (4.5 g sat. fat), 60 mg chol., 700 mg sodium, 29 g carb. (4 g fiber, 22 g sugars), 19 g pro….

 

* Click the link below to see all the Top Fast-Food Picks for People with Diabetes *

 
http://www.diabeticlivingonline.com/food-to-eat/dining-out/top-fast-food-picks-people-diabetes/?sssdmh=dm17.688334&esrc=nwdlo082713

Eating Whole Fruits Linked To Lower Diabetes Risk

September 2, 2013 at 8:56 AM | Posted in diabetes, diabetes friendly, fruits | Leave a comment
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Eating Whole Fruits Linked To Lower Diabetes Risk

 

 

When it comes to lowering your risk of developing Type 2 diabetes, eating whole fruit — and not the juice form — could do you some good, according to a new study.

Researchers from the Harvard School of Public Health found an association between eating at least two servings of fruit a week and having a 23 percent lower risk of diabetes, compared with eating less than a serving of fruit a month. Blueberries, grapes and apples seemed to be especially linked with the reduced diabetes risk.

Meanwhile, people who drank one serving or more of juice a day had up to a 21 percent higher risk of diabetes.

“Our data further endorse current recommendations on increasing whole fruits, but not fruit juice, as a measure for diabetes prevention,” study researcher Isao Muraki, a research fellow in the Department of Nutrition at Harvard, said in a statement. “And our novel findings may help refine this recommendation to facilitate diabetes prevention.”…..

 

 

 

* Read the entire article by clicking the link below. *

 

 

http://www.huffingtonpost.com/2013/08/30/fruit-diabetes-juice-type-2-risk_n_3839169.html?utm_hp_ref=@food123

Healthy Tips for Hot Dogs and Hamburgers

July 11, 2013 at 8:02 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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Some good and healthy tips for those Dogs and Burgers from the Diabetic Living On Line web site. I’ve left the link to all the tips at the end of the post.
 
 
Diabetic living logo
 
 
Healthy Tips for Hot Dogs and Hamburgers
By Hope S. Warshaw, R.D., CDE
 
 
Yes, you can eat hot dogs and hamburgers on your diabetic diet. Just follow a few tips and tricks, and start enjoying these barbecue favorites guilt-free.
 
 
 
 
* Social Staples
During the warmer months, your social calendar is likely to be sprinkled with cookouts, visits to street fairs, or pool parties where the grill is a-sizzle. And the main course, of course, is hot dogs, sausages, or hamburgers.
 
“Nothing tastes better than a hot dog downed during an inning of baseball or a brat at the Polish polka festival,” says Patti Urbanski, M.Ed., R.D., CDE, a dietitian and diabetes educator at the Duluth Family Practice Center in Minnesota who also has type 1 diabetes. Fortunately, you can relish these rituals without ruining your diabetes meal plan.
 
 
 
 
 
* Where’s the Beef?
Hamburger meat, by government standards, is fresh or frozen ground beef without anything else added and can contain no more than 30 percent fat by weight. At the supermarket, hamburger meat is labeled with its percentage of lean meat and percentage of fat, such as 80/20 or 93/7. Not so at a friend’s barbecue or a ballpark grill. Here are some good rules of thumb:
 
— A 3-ounce serving of cooked meat is just right — there’s no need to pile on extra patties or order a large burger unless you share.
 
— Get your hamburgers cooked how you like them (as long as the internal temperature reaches 160 degrees F for safety) because the fat content doesn’t differ much based on doneness.
 
— Spread condiments gingerly, but feel free to use a generous amount of this low-calorie flavor enhancer: mustard….
 
 
 
 
 
Click the link below to get these and other great heathy tips!
 
 
 
http://www.diabeticlivingonline.com/food-to-eat/nutrition/best-hot-dogs-hamburgers-for-diabetes/?sssdmh=dm17.677062&esrc=nwdlo070213

22 Foods to Avoid with Diabetes

June 8, 2013 at 9:45 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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Good article on foods to avoid with diabetes, from Nachos to Restaurant French Fries. It lists all the bad ones but also gives a healthier version of the recipe you can make at home. All from Diabetic Living On Line. I left the web link at the bottom of the post.

 

 

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22 Foods to Avoid with Diabetes
By Lori Brookhart-Schervish; contributing writer Marilyn Kruse, R.D., 2013
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.

 

Think Twice Before Eating These Foods
At Diabetic Living, we believe that eating with diabetes doesn’t have to mean deprivation, starvation, or bland and boring foods. However, some foods really are best left on the table or in the store. Everyone — with diabetes or without — would be wise to avoid or limit the foods on this list because they are high in saturated fat, sodium, calories, or carbs, or might contain trans fats. High amounts of sodium and saturated fat can lead to heart disease, while excess sugars, high carb counts, and added calories can cause unwanted weight gain and blood sugar spikes.

If you see some of your favorite foods on this list, don’t despair: We’ve picked healthier options for you to choose from that taste great. So you can have your fries and eat them, too — provided they’re baked rather than deep-fat fried.

*Nutrition information cited was gathered from company websites or food packaging.

 

Nachos
You walk into a restaurant and you’re feeling starved. A quick scan of the menu and there they are: nachos, one of your favorites. You order them as an appetizer and also order a meal. Unfortunately, most restaurant nacho orders equate to and often exceed an entire meal’s worth of calories, carbs, and fat. For example, a regular order of Chili’s Classic Nachos has 830 calories, 59 grams of fat, and 39 grams of carb.

Chili’s Classic Nachos (regular order)*
830 calories
59 g total fat
31 g saturated fat
1,630 mg sodium
39 g carbohydrate
N/A cholesterol

Taco Bell Nachos Supreme*
430 calories
23 g total fat
4.5 g saturated fat
690 mg sodium
44 g carbohydrate
30 mg cholesterol

You don’t need to give up nachos to eat healthfully. Make a few changes to the basic recipe, such as using reduced-fat cheeses and baked tortilla chips like we do in our Loaded Nachos recipe. Finally, make the nachos your meal, not your appetizer.

Make nachos at home with our mouthwatering recipe:….

 

http://www.diabeticlivingonline.com/food-to-eat/nutrition/foods-to-avoid-with-diabetes/?sssdmh=dm17.672121&esrc=nwdlo060413a

Light and Fresh Lunch Recipes

May 4, 2013 at 8:02 AM | Posted in diabetes, diabetes friendly | Leave a comment
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Some great light and healthy lunch ideas from the Diabetic Living On Line web site. I left the link at the bottom of the post so you can see all the great recipes.

 

Light and Fresh Lunch Recipes
Don’t let a busy day tempt you into ordering carb-heavy fast food on your lunch break. Our low-calorie lunches (all around 300 Diabetic living logocalories or less) are tasty and fit well into a diabetic meal plan. Plus, these sandwiches, wraps, and soups are quick and easy to prepare.

 

Turkey Reuben
We strategically replaced traditional fat-laden ingredients to create a healthier version of this favorite sandwich (with just 320 calories). You still get good-for-you protein and fiber…

 

* Click the link below to get all the healthy recipes.
http://www.diabeticlivingonline.com/diabetic-recipes/sandwich/light-and-fresh-lunch-recipes/?sssdmh=dm17.664751&esrc=nwdlo043013

Choose This, Not That Diabetic Snacks

April 27, 2013 at 7:59 AM | Posted in diabetes, diabetes friendly | Leave a comment
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This weeks Diabetic Living on Line is all about those snack cravings! http://www.diabeticlivingonline.com/

 

 
Choose This, Not That Diabetic SnacksDiabetic living logo
By Marsha McCulloch, M.S., RD, LD, 2013
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.

 

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.

Note: The following nutrition information was tallied based on online nutrient databases, food labels, recipe calculations, and restaurant nutrition information….

 

 
*Read the complete article by clicking the link below*
http://www.diabeticlivingonline.com/food-to-eat/nutrition/low-carb-snacks-for-diabetes/?sssdmh=dm17.663773&esrc=nwdlo042313

Diabetic Living Magazine’s Spring Recipes

April 5, 2013 at 9:51 AM | Posted in cooking, diabetes, diabetes friendly | Leave a comment
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Just in time for Spring from the Diabetic Living On Line web site; Diabetic Living Magazine’s Spring Recipes. I left the link to their web site which is packed full with great healthy recipes.
http://www.diabeticlivingonline.com/

 

 

 
Diabetic Living Magazine’s Spring RecipesDiabetic living logo

By Toni Mortensen
Loving the diabetic recipes in our spring issue? We are, too — and we’ve compiled them for an easy way to find all your favorites. Enjoy recipes for breakfasts, lunches, appetizers, and restaurant-style dinners.

 

 

Hazelnut Coffee Cake
Guests will gush over this luscious sour cream breakfast bread that’s spiced up with cinnamon and hazelnut. Serve it for brunch or as an after-dinner treat…..

 

 
http://www.diabeticlivingonline.com/diabetic-recipes/popular/diabetic-living-magazines-spring-recipes/?sssdmh=dm17.659724&esrc=nwdlo040213

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