22 Foods to Avoid with Diabetes

August 2, 2014 at 7:01 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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Some great tips and ideas from the Diabetic Living On Line website on the 22 Foods to Avoid with Diabetes. The link to the entire article is at the bottom of the post. http://www.diabeticlivingonline.com/

22 Foods to Avoid with DiabetesDiabetic living logo

These top food offenders contain high amounts of fat, sodium, carbs, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood sugar, 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.



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.

Top your nachos with heart-healthy avocados!

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….



Coffee Drinks
A simple cup of joe with a little milk or even half-and-half can be a low-calorie beverage perfect for a person with diabetes. But many coffee-shop drinks rival decadent desserts for their high calorie, carb, and fat contents. For example, a 16-ounce Starbuck’s White Chocolate Mocha (with whipped cream and 2 percent milk) comes in at 470 calories and 63 grams of carb. Similarly, a medium Dunkaccino contains 350 calories, while the large size has almost 500 calories.

Or, choose tea instead!

Starbuck’s White Chocolate Mocha (with whipped cream) *
470 calories
18 g total fat
12 g saturated fat
0 mg sodium
63 g carbohydrate
50 mg cholesterol

Dunkaccino (medium)*
350 calories
16 g total fat
13 g saturated fat
320 mg sodium
51 g carbohydrate
10 mg cholesterol

There are equally satisfying (and cheaper!) beverage alternatives that will help you keep your healthy eating plan on track. Try one of these:…..



* Click the link below for the full article.



24 Fiber-Rich Recipes to Slim Down

July 15, 2014 at 8:20 AM | Posted in Eating Well | Leave a comment
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Load up on Fiber with these 24 Fiber-Rich Recipes to Slim Down. It’s from the EatingWell website.

Add more fiber to your meal to help you shed pounds.EatingWell2
The average American adult gains one to two pounds each year, according to various reports. But new research suggests a way to prevent this weight gain or even encourage weight loss—without dieting. The secret? Eat more fiber. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. While it helps you feel full, “fiber has no calories,” says Larry Tucker, Ph.D., lead researcher and professor in the Department of Exercise Sciences at Brigham Young University. So if you fill up on high-fiber foods you crowd out less-healthy foods, explains Tucker. These recipes will help you get your fill.

Chicken & White Bean Salad
Zucchini and celery give this chicken-and-bean salad a nice crunch. We like serving it over a bed of slightly bitter escarole and radicchio, but any type of salad greens will work. Recipe by Nancy Baggett for EatingWell…..


Shrimp Panzanella
This fresh-tasting panzanella (Italian bread-and-tomato salad) is made with shrimp, olives and plenty of herbs. You’ll need olives packed in flavorful brine to make the dressing. For convenience, buy shrimp already peeled and cooked. Sometimes the best-tasting precooked shrimp is sold frozen. Soak in cold water for 10 minutes to defrost. Recipe by Nancy Baggett for EatingWell….

* Click the link below to get all 24 Fiber-Rich Recipes to Slim Down

Low-Calorie Portion-Controlled Recipes

July 6, 2014 at 5:29 AM | Posted in Eating Well | Leave a comment
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Here’s some tips and recipes for Low-Calorie Portion-Controlled Recipes. It’s from the EatingWell website.


Low-Calorie Portion-Controlled RecipesEatingWell2

Perfectly sized low-calorie recipes to help you stay slim.
Being mindful of portions is important; even overeating healthy foods can lead to weight gain. These recipes do all the work for you and make portion-controlled servings of your favorite dishes. From frittatas with Brussels sprouts to smoothies made with chocolate and bananas, these perfectly sized foods will keep your taste buds and your waistline happy.

Individual Brussels Sprout & Potato Frittatas
Brussels sprouts and preshredded potatoes make these oversized muffin-shaped frittatas hearty. They’re as good served warm for dinner as they are at room temperature for lunch. Pair with a mixed green salad with cherry tomatoes and buttermilk dressing…..

Tutti-Frutti Muesli
Muesli mixed with yogurt and fruit packs in the nutrition and satisfies all morning long….

Banana-Cocoa Soy Smoothie
With plenty of protein from both tofu and soymilk, this banana-split-inspired breakfast smoothie will keep you satisfied until lunchtime…..

* Click the link below to get all the Low-Calorie Portion-Controlled Recipes

Recipes Fresh from the Farmers’ Market

July 4, 2014 at 5:48 AM | Posted in Eating Well, vegetables | Leave a comment
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Hit your local Farmer’s Market and try out these healthy recipes with what you find. It’s all from the EatingWell website.

Recipes Fresh from the Farmers’ MarketEatingWell2
Use the season’s bounty in these healthy recipes.
Summer is the season to take advantage of your local farmers’ market. Are you inspired by the piles of colorful, juicy tomatoes, fresh ears of sweet corn and shiny peppers in every color of the rainbow? Trade in your plain corn on the cob and tossed salad for these recipes that showcase your healthy haul in all its fragrant, colorful glory.

Bean & Tomato Salad with Honey Vinaigrette
This beautiful salad combines fresh tomatoes, green beans, red onions and dried heirloom beans. Recently harvested beans (and thus freshly dried) cook more quickly than the kind you buy year-round at the market. In the latter part of the summer, farmers’ markets begin to sell a fresh crop of heirloom varieties that would be perfect for this salad….


Grilled Chicken Ratatouille
We gave this classic Provençal dish a taste of summer by grilling the vegetables traditionally used in ratatouille (bell pepper, eggplant, zucchini, tomato). Topped with grilled chicken, it makes an easy main course for summer entertaining. We like fresh marjoram and basil to complement the flavors, but any fresh herb will work. Serve with polenta and a glass of Pinot Noir….

* Click the link below to get all the Recipes Fresh from the Farmers’ Market.



Low-Fat Ways to Add Flavor to Grilling Recipes

July 3, 2014 at 9:16 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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Some great tip on Low-Fat Ways to Add Flavor to Grilling Recipes. It’s all from the Diabetic living On Line website. The link to all the tips is at the bottom of the post.

Low-Fat Ways to Add Flavor to Grilling RecipesDiabetic living logo
Whether you are grilling vegetables, seafood, beef, pork, or poultry, use these diabetes-friendly tips for adding flavor–but not fat–to your next cookout.


Tasty Tips for Healthy Grilling
Grilling is one of the healthiest cooking methods around because it sears in flavor while the fat drips away. The seductive smokiness of barbecuing also adds calorie-free flavor, but you can accent grilled favorites in other ways, too. The key is choosing fresh and flavorful ingredients that turn up the taste without adding a lot of fat, sodium, calories, or carbs. Read on for tips you can use at your next cookout.

Marinate Meat to Add Flavor
Marinades: Meats, poultry, or fish are soaked in an acidic solution with seasonings to add flavor–or to tenderize less-tender cuts of beef. When you drain off the marinade, most of its high-calorie, high-fat, or high-sodium ingredients go with it. Still it pays to watch what goes into a marinade.

When choosing marinade recipes, question high proportions of oil, which can add fat without contributing flavor. Rely on those that use juices and vinegars for acid. And opt for recipes that flavor with fresh or low-sodium ingredients.

When it’s time to marinate, we recommend marinating in a sealed plastic bag, which not only holds the marinade close to the meat but also simplifies cleanup. And for food-safety reasons, don’t brush any reserved marinade onto the cooked meat. If you need the marinade for seasoning, be sure to boil it first for at least 3 minutes to be safe…..

Smoking Meat Brings Out New Flavor
Smoking: Wood chunks or chips infuse meat with flavor without adding calories. You can choose from mesquite, alder, maple, cedar, nut woods (such as hickory and pecan), or fruit woods (such as cherry and apple). Soak them first in water for an hour, then drain and sprinkle directly onto the coals (for gas or electric grills, put the wood in a smoker box or foil). If you’re grilling longer than an hour, plan to add more wood during cooking….

* Click the link below to get all the Low-Fat Ways to Add Flavor to Grilling Recipes


Diabetic Breakfast Casserole and Skillet Recipes

May 11, 2014 at 7:36 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | 4 Comments
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Some fantastic and healthy tips and recipes for Diabetic Breakfast Casserole and Skillet Recipes, it’s all from the Diabetic Living On Line web site.


Diabetic living logo

Diabetic Breakfast Casserole and Skillet Recipes
Looking for a hearty and healthy breakfast? Try one of these diabetes-friendly breakfast casseroles, and you’ll feel full and satisfied.



Sweet Pepper Hash Brown Baked Eggs
This low-carb breakfast casserole is an easy and delicious way to feed all the picky eaters in your family. With only six simple ingredients, you can whip this up for a no-fuss weekend brunch…..

Hearty Vegetable, Bacon, and Quinoa Quiche
This gluten-free quiche features an ample variety of vegetables including spinach, mushrooms, and leeks. Plus, the quinoa crust cuts carbs and provides extra protein….



Art Smith’s Roasted Vegetable Oven-Baked Frittata
Celebrity chef Art Smith — who has type 2 diabetes — crafted this savory, veggie-packed frittata as a holiday side, but the low-carb breakfast recipe tastes delicious year-round….



* Click the link below to get all the Diabetic Breakfast Casserole and Skillet Recipes


Wild Idea Buffalo Recipe of the Week – Buffalo Meat…and Omega-3?

April 30, 2014 at 9:39 AM | Posted in Wild Idea Buffalo | 1 Comment
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The Wild Idea Buffalo Recipe of the Week isn’t a recipe this week but an article on the Wild Idea Buffalo website, Buffalo Meat…and Omega-3? Very good article on some of the health benefits of Buffalo.



Wild Idea Buffalo 3
One of the nutrients that is often overlooked in our daily diets is omega-3, and buffalo meat can be a great source for it. As this may be surprising to many readers, we thought it would be interesting to dig a little deeper on the omega-3 matter. Here are some questions we are frequently asked:

1. What is omega-3?

Omega-3 is a term used to describe three types of essential fatty acids known as ALA, DHA, and EPA. These fatty acids are not produced in the body, but they are essential nutrients that can improve both physical and mental health and can be derived from a variety of food sources including fish, meat, and nuts and seeds.

2. What are the health benefits related to an omega-3 rich diet?

One of the most noteworthy health benefits linked to a diet rich in omega-3 fatty acids is the improvement of overall cardiovascular health. Omega-3 lowers the level of blood fats or triglycerides, which can decreases the risk for developing heart attacks and strokes. Omega-3 fatty acids are also believed to improve lung function, and thereby lower the risk for developing Asthma. There are also suggested mental health benefits such as improvement of ADHD, Depression and possibly a decreased risk for developing Alzheimer’s disease and dementia.

3. Buffalo meat… and omega-3?

Buffalo meat as a significant omega-3 source is often overlooked, and many people are not aware of the variety of natural omega-3 sources 2-Raw-New-York-Steaks-on-Aluminum-Tray-2-300x2001available to them. In fact, a popular alternative is over-the counter fish oil pills, which tend to be be very expensive, not necessarily offer the same benefits, and can smell quite bad. Certainly, not all meat products are appropriate omega-3 sources. However, research has demonstrated that grass-fed buffalo meat can deliver 3.5 times more omega-3 fatty acids than grain-fed buffalo, and is therefore an excellent alternative to fish, fish-oil pills, and other meats.

It is certainly difficult to distinguish between foods that are truly good for you and foods that are simply being labeled as healthy, because they are a current trend. The idea of omega-3 as an essential nutrient has been around for a long time, and yet many are still surprised to hear that meat, particularly derived from grass-fed buffalo, is an excellent source for it. Buffalo meat is not simply a trend. It’s a real alternative that can make you healthier and maybe even happier.

(Remember, you don’t have to resort to fish-oil pills when there’s Wild Idea Buffalo.)



Source: http://www.medicalnewstoday.com/articles/40253.php


Healthy Takeout Makeovers

April 27, 2014 at 8:46 AM | Posted in diabetes, Eating Well | Leave a comment
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Why eat out when you can make it at home, only healthier! It’s all from the EatingWell website, link to all is at the bottom of the post.


Healthy Takeout MakeoversEating Well
Quick-as-takeout dinner recipes for Chinese food, Mexican food and more.
These quick dinner recipes are tastier, healthier versions of classic restaurant recipes for Chinese food, Mexican food, Indian food, Italian food, Thai food and more. Craving Chinese food? Our General Tso’s Chicken has half the fat and sodium of the original version of this Chinese takeout favorite. In the mood for Mexican food? Our Oven-Fried Beef Taquitos are crispy, delicious and much healthier than traditional restaurant recipes. Ignore those takeout menus and delight your family by making one of these healthy dinner recipes tonight.



General Tso’s Chicken
In this healthy version of a General Tso’s Chicken recipe, we cut the fat and sodium in half from the original version by not frying the chicken and by using half as much soy sauce in this Chinese-takeout favorite. Serve with steamed baby bok choy or sautéed spinach and steamed brown rice….



Vegetarian Tikka Masala
In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced tomato sauce to make a healthy and flavorful dish. If you like spicy food, increase the amount of crushed red pepper. Serve with steamed brown rice for a healthier take on a classic takeout dish……


* Click the link below to get all the Healthy Takeout Makeovers

Cheap Low-Calorie Dinner Recipes

April 22, 2014 at 9:03 AM | Posted in Eating Well | Leave a comment
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Saving money while eating healthier, thanks to the EatingWell web site for this one!


Cheap Low-Calorie Dinner RecipesEating Well


Save money and slim down with these cheap diet recipes.
If you’re hoping to lose weight and save money, we have just the solution for you with our cheap low-calorie dinner recipes. These budget-friendly diet recipes are perfect for shedding pounds and saving money. Each recipe is less than $3.50 per serving, which is cheaper and healthier than eating out. Try one of our cheap low-calorie dinner recipes tonight for a satisfying and healthy homemade meal.



Butternut Squash & Tomato Posole
Posole is a traditional Mexican stew most often made with pork and hominy (dried corn kernels that have been treated to soften the hull) cooked in a fragrant chile-based sauce. In this quick vegetarian recipe, we rely on the meatiness of pinto beans and butternut squash combined with hand-crushed whole tomatoes to make a satisfying stew….

Smoked Turkey, Kale & Rice Bake
This hearty one-skillet dinner is loaded with celery, kale, tomatoes and quick-cooking brown rice. It’s easy to make the recipe vegetarian by substituting smoked tofu for the turkey….



* Click the link below to get all the the great Cheap Low-Calorie Dinner Recipes



Healthy Chicken Dinner Recipes

April 19, 2014 at 7:55 AM | Posted in chicken, Eating Well | Leave a comment
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Nothing like a healthy and delicious Chicken Dinner! To help you out with that here’s some fantastic Chicken Dinner tips and recipes, from the EatingWell website. The link to all is at the bottom of the post.

Healthy Chicken Dinner RecipesEating Well
Delicious and healthy recipes for making a flavorful chicken dinner.
Chicken is always a favorite for anyone looking for a protein-packed dinner. Find new chicken dinner recipes made with healthy ingredients and paired with vegetables and sauces, like Seared Chicken with Lemon-Cream Sauce made with yogurt, African Sweet Potato & Chicken Stew made with peanut butter and more for an easy chicken dinner tonight.



Seared Chicken with Lemon-Herb Cream Sauce
In this healthy chicken recipe, chicken breasts are quickly pan-seared and then topped with a lemon-herb cream sauce. The healthy cream sauce recipe uses yogurt and actually contains no cream at all. The cream sauce also pairs well with seasoned pan-seared cod or salmon. Serve the chicken and sauce with steamed broccoli or green beans for a healthy dinner….

Chicken & Snap Pea Stir-Fry over Angel Hair Pasta
This chicken stir-fry recipe highlights golden-brown cubes of chicken breast with the sweet flavors of sliced fennel, crispy snap peas and tarragon. Use a cast-iron skillet or carbon-steel wok for stir-frying to guarantee a beautiful sear on the chicken and vegetables. Serve this over whole-grain angel hair pasta for an easy, healthy dinner….




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