6 Carbs to Add to Your Diet to Help You Stay Slim

November 20, 2013 at 12:16 PM | Posted in diabetes, Eating Well | 1 Comment
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From the Eating Well web site, 6 Carbs to Add to Your Diet to Help You Stay Slim. The link is at the bottom of the post to get them all!

 
6 Carbs to Add to Your Diet to Help You Stay SlimEating Well

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.)…

 

 

 

2. Quinoa
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…..

 

 
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/6_carbs_to_add_to_your_diet_to_help_you_stay_slim?sssdmh=dm17.702462&utm_source=EWDNL&esrc=nwewd111113

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

8 Secret-Weapon Foods for Weight Loss

August 24, 2013 at 9:03 AM | Posted in Eating Well | Leave a comment
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From the Eating Well web site, it’s all about eating healthy and they have the 8 Secret-Weapon Foods for Weight Loss. I left the link at the bottom of the post so you can get them all.

 

Eating Well

 

8 Secret-Weapon Foods for Weight Loss

Some of the best diet foods are delicious too!
Want to boost your efforts to lose weight? Of course the foundation for successful weight loss is eating well and exercising, but if you want to power up your efforts, check out this diet cheat sheet of foods that do a little of the work for you. Research shows that these 8 secret-weapon foods can help you lose weight. Find out what they are and how they can help you shed pounds.. …..

 
1. Mushrooms
Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef—though they’d taken in a fraction of the calories and fat. Swap mushrooms for meat in a Portobello “Philly Cheese Steak” Sandwich and more marvelous mushroom recipes…..

 
2. Eggs
In one study, dieters who ate eggs for breakfast felt full for longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast. Think beyond breakfast, too: eggs boost a salad’s staying power and make for a satisfying snack. Here are two dozen easy recipe ideas for eggs….

 
* Click the link below to get all 8 weight loss tips along with some healthy recipes.

 

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/8_secret_weapon_foods_for_weight_loss?sssdmh=dm17.684619&utm_source=EWDNL&esrc=nwewd080813

Recipes for Busy Lives! / How to Build a Balanced Breakfast

July 14, 2013 at 10:19 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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I’ve got some great healthy hints on how to start your day the healthy way. It’s from the Diabetic Living On Line web site which is stocked full of healthy hints and recipes! I’ve left the link at the end of the post.

 

Diabetic living logo

 
Recipes for Busy Lives!
Say good-bye to fast-food fixes and vending machine pit stops to get you through the day. Instead, try our breakfast, lunch, and snacks ideas for your busy life. They’re easy, healthy, and delicious!
How to Build a Balanced Breakfast
By Marsha McCulloch, R.D., L.D.
Need help squeezing in the most important meal of the day? Breakfast is a breeze with these simple tips on how to make a balanced on-the-go meal, along with easy, satisfying, and diabetes-friendly breakfast ideas.

 
The Importance of Breakfast for People with Diabetes
Eating a healthful breakfast can help control blood glucose, hunger, and weight. Breakfast is a chance to fill up on healthful fuel for the day’s activities and fit in some important food groups.

Get more mileage out of your breakfast by including satisfying fiber from whole grains and fruit and protein from low-fat dairy products and other lean protein sources. Need ideas? This slideshow will give you the basics on how to put a simple breakfast together in a snap, along with meal ideas that are already done for you — right down to the nutrition information. If you’re not hungry in the morning, start with a partial meal and build up.

 
Build a Balanced Breakfast
When compiling your first meal of the day, remember this simple formula:

Whole grain + dairy/protein + fruit = healthy breakfast

Include whole grains for the starch portion of your meal. This will be your main carbohydrate source. The dairy/protein digests more slowly than carbohydrate, helping you feel satisfied. And fruit is rich in essential vitamins, minerals, and fiber — plus it’s a healthy carbohydrate source.

Each of the following breakfasts has about 45 grams of carbohydrate and is a good source of fiber and protein. BONUS! They’re all easily portable if you’re on the go……

 
Get these and more healthy hints by clicking the link below.

 

http://www.diabeticlivingonline.com/food-to-eat/nutrition/how-to-build-a-balanced-breakfast/?sssdmh=dm17.678341&esrc=nwdlo070913

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.

 

 

Diabetic living logo

 

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

Veg Out!

April 19, 2013 at 9:33 AM | Posted in diabetes, diabetes friendly, vegetables | Leave a comment
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Here’s this weeks healthy tips and recopies from Diabetic Living On Line.

 

http://www.diabeticlivingonline.com/

 

Diabetic living logo
If you’re looking for ways to eat more veggies, we have the best recipes for including fresh produce, plus frozen and canned varieties, in your daily diet. Eating your vegetables never tasted so good!

 

Recipes that Sneak In Veggies
Sheena Chihak, R.D.

 

We show you how to transform your vegetables from bland to brilliant. Each of these veggie-rich dishes fits into a diabetic diet and is loaded with color, nutrients, and fabulous flavor. Best of all, low-calorie vegetables let you add more food to your plate!

Mushroom-Sausage Flatbreads
Pizza doesn’t have to be topped with greasy pepperoni to be delicious. Our easy-to-make, diabetes-friendly flatbreads are topped with flavorful mushrooms, tomatoes, peppers, and onions.

Veggie Tip: Cooking tomatoes pumps up their health benefits. Heat releases lycopene, a powerful antioxidant…..

Click the link below to read the entire article.

 

http://www.diabeticlivingonline.com/diabetic-recipes/main-dishes/recipes-that-sneak-in-veggies/?sssdmh=dm17.662918&esrc=nwdlo041613

Leftovers!

November 23, 2012 at 9:39 AM | Posted in Food, leftovers, turkey | 4 Comments
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Just a little on America’s Favorite Meal after Thanksgiving, Leftovers! Which will be part of my lunch and dinner today.

Leftovers from a Thanksgiving meal: mashed potatoes, gravy, cranberry sauce, green beans, turkey

 
Leftovers are the uneaten edible remains of a meal after the meal is over, and everyone has finished eating. Food scraps that are not considered edible (such as bones or the skins of some vegetables and fruits) are not regarded as leftovers, but rather as waste material; any remaining edible portions constitute the leftovers.
The ultimate fate of leftovers depends on where the meal was eaten, the preferences of the diner, and the prevailing social culture. Home cooking leftovers are often saved to be eaten later. This is facilitated by being in a private environment, with food preserving facilities such as airtight containers and refrigeration close at hand. Some leftover food can be eaten cold from the refrigerator, while others may be reheated in a microwave or a conventional oven, or mixed with additional ingredients and recooked to make a new dish such as bubble and squeak.
Though leftover or partially eaten food (Ucchishta) is never offered to a Hindu deity, the goddess Matangi is prescribed to be offered this taboo oblation to gain her grace to achieve Supreme knowledge and supernatural powers.
The word “ort”, meaning a small scrap of food left after a meal is completed, is not commonly heard in conversation, but is frequently encountered in crossword puzzles.

New dishes made from leftovers are quite common in world cuisine, and many were created in the days before refrigeration and reliable airtight containers existed. Besides capturing nutrition from otherwise inedible bones, stocks and broths make an excellent base for adding leftover morsels too small to be a meal themselves. Casseroles, paella, fried rice, and pizza can also be used for this purpose, and may even have been invented as a means of reusing leftovers.[citation needed] Among American university students, leftover pizza itself has acquired particular in-group significance, to the extent that the USDA‘s Food Safety and Inspection Service offers, as its first tip under “Food Safety Tips for College Students”, a discussion of the risks of eating unrefrigerated pizza, which are considerable.
At some holiday meals, such as Christmas in Western countries and Thanksgiving in the USA, it is customary for the host to prepare much more food than can be eaten, specifically in order to send leftovers home with the guests. Cold turkey is archetypal in the United States as a Thanksgiving leftover, with turkey meat often reappearing in sandwiches, soups, and casseroles for several days after the feast.

Leftovers from a restaurant meal may either be left behind to be discarded by the restaurant, or taken away by the diner for later consumption. In order to take the food away, the diner may make a request for it to be packaged. The container used for such leftovers is commonly called a doggy bag or doggie bag. It is speculated that this derives from the euphemistic pretense that the food will be given to the diner’s pet, rather than eaten by a person. However it may also be a corruption of the East Anglian term docky, meaning lunch. The term doggy bag is preferred[citation needed] over take away or take home bag as it was popularized in the 1970s etiquette columns of many newspapers. Doggy bags are most common in restaurants that offer a take-out food service as well as sit-down meals, and their prevalence as an accepted social custom varies widely by location. In some countries, especially in Europe, people would frown upon a diner asking for a doggy bag.

6 Carbs to Add to Your Diet to Help You Stay Slim

November 6, 2012 at 10:33 AM | Posted in Uncategorized | Leave a comment
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A good article on the “Good Carbs” on the Eating Well web site. I left the web link at the bottom of the post so you can read the entire article. Check out the entire site while there it’s full of healthy recipes and ideas.
6 Carbs to Add to Your Diet to Help You Stay Slim

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….

Click the link below to read the entire article.

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/6_carbs_to_add_to_your_diet_to_help_you_stay_slim?sssdmh=dm17.627969&utm_source=EWDNL&esrc=nwewd110112

7 of the Healthiest Foods You Should Be Eating But Aren’t

July 7, 2012 at 9:07 AM | Posted in Food, vegetables | 1 Comment
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I wanted to pass along this article from delish.com web site. The site is full of healthy recipes and info.

 

7 of the Healthiest Foods You Should Be Eating But Aren’t

 

If you want to get the most nutritional bang for your buck, the best deals are “superfoods.” These nutritional superstars are far more plentiful in nutrients than they are in calories and that research has shown they deliver health benefits. You’re probably already eating a lot of everyday superfoods — like bananas, eggs, and broccoli — and maybe even some exotic ones (acai, anyone?). But what about the power-packed foods filled with good-for-you vitamins, minerals, and disease-fighting phytochemicals you aren’t eating? Here is a list of seven of the healthiest foods that you should be eating but probably aren’t (or at least aren’t getting enough of).

1. Kale

On top of delivering a raft of cancer-fighting antioxidants, kale is one of the vegetable world’s top sources of vitamin A, which promotes eye and skin health and may help strengthen the immune system. It’s a good source of heart-healthy fiber and a 1-cup serving has almost as much vitamin C as an orange. What’s not to love?….

Read this entire article by clicking the link below:

http://www.delish.com/recipes/cooking-recipes/healthy-foods?src=nl&mag=del&list=nl_dhe_fot_non_070312_healthy-foods#slide-1

My plate the New Guide

July 22, 2011 at 12:42 PM | Posted in baking, diabetes, diabetes friendly, fish, Food, fruits, grilling, low calorie, low carb, vegetables | Leave a comment
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The Food Guide Pyramid was the model for healthy eating in the United States. Maybe you had to memorize its rainbow stripes in school.

But the USDA, the agency in charge of nutrition, has switched to a new symbol: a colorful plate —called MyPlate — with some of the same messages:

* Eat a variety of foods.
* Eat less of some foods and more of others.

The pyramid had six vertical stripes to represent the five food groups plus oils. The plate features four sections (vegetables, fruits, grains, and protein) plus a side order of dairy in blue.

The big message is that fruits and vegetables take up half the plate, with the vegetable portion being a little bigger than the fruit section.

And just like the pyramid where stripes were different widths, the plate has been divided so that the grain section is bigger than the protein section. Why? Because nutrition experts recommend you eat more vegetables than fruit and more grains than protein foods.

Your food and physical activity choices each day affect your health — how you feel today, tomorrow, and in the future.

These tips and ideas are a starting point. You will find a wealth of suggestions here that can help you get started toward a healthy diet. Choose a change that you can make today, and move toward a healthier you.

Tips to help you:

•     Make at least half your grains whole grains
•     Vary your veggies
•     Focus on fruit
•     Get your calcium rich foods
•     Go lean with protein
•     Find your balance between food and physical activity
•     Keep food safe to eat

Balancing Calories
●     Enjoy your food, but eat less.
●     Avoid oversized portions.

Foods to Increase
●     Make half your plate fruits and vegetables.
●     Make at least half your grains whole grains.
●     Switch to fat-free or low-fat (1%) milk.

Foods to Reduce
●     Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
●     Drink water instead of sugary drinks.

http://www.choosemyplate.gov/index.html       

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