Low-Sodium Rub Recipes

Ingredients

• 2 teaspoons snipped fresh chives
• 2 teaspoons snipped fresh thyme
• 1 teaspoon snipped fresh oregano
• 1 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon crushed red pepper flakes
• 1/8 teaspoon coarse salt

Directions

In a small bowl combine chives, thyme, oregano, chili powder, cumin, red pepper, and salt. Use the mixture as a rub on 1 pound raw meat. Cook meat as desired.

Makes: about 2 tablespoons mixture

Start to Finish: 5 minutes

This recipe came from Heart Healthy Living. If you are interested in finding more low sodium rubs click here.

May God bless you as you do your best to honor him by managing your diet in a way that will be pleasing to him.

Word of The Day

Temperance: moderation or self-restraint; especially in eating or drinking.

Lime Chiffon Pie

Prep Time:

10 min

Total Time:

4 hr 30 min

Makes:

8 servings

What You Need!

2/3 cup boiling water

1 pkg. (3 oz.) JELL-O Lime Flavor Sugar Free Gelatin

ice cubes

1/2 cup cold water

2 cups thawed COOL WHIP FREE Whipped Topping

1-1/2 tsp. lime zest

2 Tbsp. lime juice

1 ready-to-use reduced-fat graham cracker crumb crust (6 oz.)

Make It!

ADD boiling water to gelatin mix in large bowl; stir with whisk 2 min. until completely dissolved. Add enough ice to cold water to make 1 cup. Add to gelatin; stir until ice is melted.

STIR in COOL WHIP, zest and juice. Refrigerate 15 to 20 min. or until mixture is very thick and will mound. Spoon into crust.

REFRIGERATE 4 hours.

Kraft Kitchens Tips

Makeover - How We Did It

We've taken a classic pie and given it a makeover. We omitted the eggs and condensed milk to give this pie a fluffier texture. The tart lime filling is made with JELL-O Lime Flavor Sugar Free Gelatin, COOL WHIP FREE Whipped Topping and fresh lime juice and zest. These small changes result in a savings of 170 calories and 7.5 grams of fat per serving!

Special Extra

Garnish with thin lime wedges and/or additional lime zest.

Lemon Chiffon Pie

Prepare as directed, using JELL-O Lemon Flavor Sugar Free Gelatin, lemon zest and lemon juice.

Nutrition Information

Calories

140

Total fat

4.5 g

Saturated fat

2 g

Cholesterol

0 mg

Sodium

140 mg

Carbohydrate

22 g

Dietary fiber

0 g

Sugars

9 g

Protein

2 g

Vitamin A

0 %DV

Vitamin C

0 %DV

Calcium

0 %DV

Iron

2 %DV

Healthy Living Information

Generally Nutritious

Diet Exchange

1-1/2 Starch + 1 Fat

Nutrition Bonus

This melt-in-your-mouth chiffon pie can fit into your healthful meal plan! Carb Choices: 1-1/2

This is a Kraft Foods recipe and I thought you might enjoy it!

Making the Best Choice at the Grocery Store

Meal planning is a chore. When you have special dietary requirements it is even more of a chore. Making the best choice can make a difference to your diabetes health and cuts down on your overall carbohydrate and sugar intake. Stop bad choices at the grocery store and you will be ahead of the game in planning your dietary health. Here are some images that will make yourfood choices easier.

Choose the light version rather than the no sugar added. There is about 2/3 less sugar in the light version Ocean Spray Cranberry juice.










Choose the light version of yogurt rather than original. The strawberry banana has half the sugar that is in the original 27/14. Amazing difference!









If you like flavors such as cinnamon with your waffles add it yourself to the syrup or directly on the waffles. You will not have the added sugar.






















Barbecue sauce is a big problem and if you choose original versions you will get too much sugar. Choose the light version.





Take the time to compare products when you shop. A little planning at the grocery store will make the difference in your meal planning. You will avoid the confusion that goes alone with meal planning for the special diet.


If you have any special requests please let me know I will find out as much as I can for you.

Tips and Tidbits for Healthy Diabetes Living

Fruit...The Original Fast Food!



Before the days of MacDonald's and Jack-in-the-Box fruit was the favorite snack food. It was easily accessible and available whenever you needed a snack.

Dieticians recommend fruit as a healthy choice for a diabetic diet. In fact, a healthy target should be about 3-4 servings daily. The question becomes...what is a healthy portion?

Serving sizes:

• Tennis ball sized apple, orange, peach
• 16 grapes
• 1/2 large banana
• 1 cup fruit pieces
• 1 cup berries
• 1 cup melon
• 1/2 mango
• 1/2 cup juice

Tips For Daily Living

Don't smoke
Maintain Healthy weight and Blood Pressure
Monitor Blood Glucose

4 Times Year

• A1C
• Foot Exam

2 Times a Year

• Dental Cleanings

1 Time a Year

• Cholesterol, HDL/LDL, Microalbumin
• Dilated Eye Exam
• Flu shot

Diabetes and Sugar

A very common belief is that diabetics should not eat sugar. This was true in the past before clinical research revealed that sugar does not impact the body any more than other food. This is a big change from previously held beliefs.

Current information offers a new perspective on eating healthy. Included in a balanced diet sugar is a good food choice when offered in appropriate serving sizes. As always on any healthy eating plan PORTION CONTROL is necessary to keep a good food balance.

Jeannette Jordan, M.S., R.D., CDE, is the American Dietetic Association's national spokesperson for African-American nutrition issues and oversees nutrition education at the Medical University of South Carolina.

Smoky Catfish

1 pound catfish fillets
2 tablespoons lemon juice
1 tablespoon soy sauce
1 1/2 tsp liquid smoke
1 clove garlic, finely shopped

Spray rectangular baking dish, 11 x 7 x 1 1/2 inches, with nonstick cooking spray. If fish fillets are large cut into 4 serving pieces. Arrange fish in baking dish. Mix remaining ingredients; brush over fish. Cover and refrigerate 30 minutes, brushing twice. Heat oven to 400 degrees. Bake uncovered 20 to 25 minutes or until fish flakes easily with fork.

4 servings

1 serving
Calories 110
Protein 19
Carbohydrate 1
Fat 3
Cholesterol 35
Sodium 360

Hope you enjoy this recipe. The image is an example of what I think this recipe should look like. You could use a different fish such as trout or flounder if you do not eat catfish.

Blessings!

Healthcare Lady

Review Your Health Habits

Make Healthy Habits

It is just as easy to make healthy habits as to make bad habits. It is better to start forming habits in childhood, but it is never too late to change. As a diabetic it is important to understand what foods and habits work against you and list them so you have a working plan.

Do not try to change everything at one time. This is overwhelming and will set you up for failure. Every week make a goal and stick to it. One such goal might be to drink 5 bottles of water or the equivalent every day. If you find that you cannot drink five bottles of water pull back to 4. Learn to negotiate your way through your food and drink until you discover what works for you and your lifestyle.

Fruits and vegetables are a part of a healthy lifestyle. Do not give up fruit because it causes your glucose levels to spike. Rather have a smaller portion. This is part of the balancing act you must do to keep your levels on track. If you want to have an orange for a snack have half now and half later. This works, is healthy, and will satisfy your needs as well. You can make healthy changes if you try.

EVERYTHING I EAT TODAY AFFECTS MY HEALTH TODAY!

Healthcare Lady

Image Credits
Creative Commons Google Images

Healthy Sweets For the Diabetic

I found a healthy dessert recipe I thought you might enjoy.

Strawberry Pie with Meringue Crust

Ingredients

2 egg whites
1/8 tsp cream of tartar
1/4 cup sugar
1 package (1.1 oz) sugar-free vanilla instant pudding and pie filling
1 cup skim milk
1 cup frozen (thawed) whipped topping
1 pint strawberries, sliced

Heat oven to 275 degrees. Spray pie plate 9 x 1 1/4 inches with nonstick cooking spray. Beat egg whites and cream of tartar in medium bowl until foamy. Beat in sugar, 1 tablespoon at a time. Continue beating until stiff and glossy. Do not underbeat. Spread mixture evenly on bottom and halfway up side of pie plate. Bake 40 minutes. Turn off oven; leave meringue in oven with door closed 1 hour. Finish cooling meringue at room temperature.

Beat pudding and pie filling (dry) and milk about 45 seconds. Fold in 1 cup whipped topping. Layer half of the pudding mixture and half of the strawberries in crust; repeat. Cover loosely and refrigerate at least 1 hour but no longer than 8 hours or until firm. Run knife around edge to loosen crust. Refrigerate any remaining pie. Makes 8 servings.

Nutrition Information
1 serving
Calories 65
Protein g 2
Carbohydrate 14
Fat g 0
Cholesterol mg 0
Sodium mg 210
Potassium mg 130

This is a vintage recipe found in an old Betty Crocker UNDER 300 calories cook book I bought off the counter in 1991

Eat Healthy/Stay Healthy
Betty Crocker Creative Recipes No. 53 February 1991

Exercise, Diet, and Counting Carbs

Understanding Your Diabetes

Today we are going to revisit some of the topics we recently covered in my previous posts. Whether you are a type I or type II diabetic these things must become part of your life.
Memorize this motto and do not forget it:

EVERYTHING I EAT TODAY AFFECTS MY HEALTH TODAY!

Most of us love to eat. Food is part of our social structure and every day life. Dinner engagements, eating out with friends, hotdogs at the ball park, pizza; every where you turn there are enticing and tempting fast foods that beckon you to your doom.

You need to get a firm grasp in your mind that every bite of food you eat either benefits your health or destroys your health. We like to think of food as one part of our social activity. It is NOT! If you are diabetic you must learn to think of food as part of your over all plan to take care of your body. That does not mean that you must give up your enjoyment of food. It means that you must have a plan that covers every eventuality. You must also realize that even one slip up makes a difference! I am trying to make you face the fact that your life has changed and you must make changes that will keep you healthy. Do it now!

1. Portion control
2. Drink at least 64 ounces of water daily. You should drink more water according to your weight.
   
3. Learn to count your carbohydrates.
   
4. Exercise is a factor in your diabetes. A sedentary lifestyle will only make things worse.
   
5. You need to take control of your life now!
6. Refined flour, refined sugar, and processed high fat foods are your enemy! This means you should especially not eat foods fried and battered, pastries such as donuts that have been fried, or anything at all that has been fried in any type of oil!
7. Eat 5-6 small meals and snacks every day. Your goal is to keep your glucose levels within a range of 120-180 per day. This is a normal glucose range after meals. Ideally your glucose should be below 100 fasting. However, if your levels are higher at present you should follow the guidelines given you by your physician. No matter what range your glucose levels fall into your goal is to avoid the spikes and lows. You do this by eating snacks with 15-20 carbs and meals with 45-65 carbs. It is difficult to give a generic number because if you need to lose weight your calorie and carb levels will be different from a person who is on a maintenance diet.
8. Get a glucose meter and use it regularly. If your doctor has not put you on a schedule, you should start by checking your levels before you eat and 1 hour and two hours after you eat. Keep a food journal along with these metered glucose measurements for several days to find out which foods make the most impact on your glucose levels.

Using a food journal in combination with the glucose level journal is the best way to find our what you body is telling you. It is also very revealing as to which foods and the amount of foods are to be avoided. Most likely you will find that you do not have to give up any foods other than the previously mentioned foods in the list. There are many food choices and you may discover them all.

Tips:

1. If you cannot resist eating pie, then eat the filling and leave the crust. This will reduce the calories as well as the carbs.
2. If you must have rice or potatoes keep the portion to 1/4 cup
3. Use whole grain rice or pasta.
4. Use Splenda for baking when possible.
   

How to Understand Your Diabetes
How to Make Quick and Healthy Chicken Main Dish Entrees
How to Manage Your Diabetes Every Day
Healthcare Lady

Image Credit
Creative Commons Google Images