Resources for Diabetes Sufferers

I thought you might find this helpful. Take a look and follow the links. You might find something you need.

Resources for Diabetes Sufferers

Pea Cheese Salad

This image is very similar to this recipe. 

Hello Friends, I goofed and left out the hard cooked eggs! You need the eggs! Sorry!

Pea  Cheese Salad

10 oz frozen peas
1 cup diced cheddar cheese   
1/2 cup diced onion
1/4 cup diced celery
1/4 pimento
2 hard cooked eggs
salt
pepper
tabasco sauce to taste

Blanch peas and cool. Mix peas, cheese, onion, celery, and pimento in medium bowl. In a separate small bowl mix mayonnaise, salt, pepper and tabasco sauce.  Add this mixture to  vegetables and cheese. Check seasonings and strength of tabasco. You may want to add another drop or two of tabasco depending on the strength of the sauce you are using and the strength of the kick you want when you bite into the salad. Refrigerate until ready to serve.

Tip: Use only frozen or fresh peas. Canned peas do not look or taste as well.  You may use roasted red pepper diced in place of the pimento.

Another Green Bean Recipe

Green Beans are a part of most Thanksgiving celebrations. If you are tired of the old Green Bean Casserole and would like to try something new, I have just the thing for you.

Ingredients

Frozen Green Beans
Onions
Roasted Red Peppers or Diced Pimentos
Salt
Pepper
Olive Oil
Garlic Powder
Crumbled Bacon or Bacon Bits

Directions

This is a very simple, quick recipe that you can make your own. On top of the stove heat your 10 inch skillet until hot.  Add 1-2 tablespoons olive oil and diced onions  (about 1 small). Let the onions cook until tender then add thawed green beans. You can run them under water for 1 minute to thaw. Dry thoroughly.  Add salt, pepper, garlic powder, diced roasted red peppers or diced pimentos. Saute in the skillet for fifteen minutes uncovered or until done. Add bacon bits when almost done. This dish will have a good color and be very tasty. Add other herbs of your choice and season to taste.

Hope you enjoy this recipe. It is low carb and healthy.

www.reynoldspkg.com/.../herb_green_beans.aspx

Thanksgiving

Thanksgiving is almost here and for people with diabetes there is the worry about over eating or eating the wrong foods. I will make a series of blog posts of trimmed down holiday favorites to help you keep your eating under control. These recipes are so good most people will never know they have been changed. 

Read on.

 

Fresh Green Bean Casserole

Carb choices: 1By relying on a slimmed-down white sauce, this creamy green bean serve-along keeps fat and sodium in check.

CARB GRAMS PER SERVING: 14

 

Nutrition Facts Per Serving:

• Calories 107
• Total Fat (g) 3
• Saturated Fat (g) 1
• Cholesterol (mg) 7
• Sodium (mg) 148
• Carbohydrate (g) 14
• Fiber (g) 3
• Protein (g) 4
• Vitamin A (DV%) 0
• Vitamin C (DV%) 0
• Calcium (DV%) 0
• Iron (DV%) 0

Diabetic Exchanges

• Other Carbohydrates (d.e.) .5
• Vegetables (d.e.) 1.5
• Fat (d.e.) .5

1-1/2	pounds fresh green beans, trimmed
2	tablespoons butter or margarine
3	tablespoons all-purpose flour
1	tablespoon dry ranch salad dressing mix
1/4	teaspoon ground white pepper
1-1/2	cups fat-free milk
	Nonstick cooking spray
1	cup chopped onion
2	cloves garlic, minced
1-1/2	cups sliced fresh mushrooms
1	cup soft whole wheat or white bread crumbs (1-1/3 slices bread)

1. Preheat oven to 375 degrees F. In a covered saucepan, cook green beans in a small amount of boiling water for 10 to 15 minutes or until crisp-tender; drain and set aside.
2. Meanwhile, for white sauce: In a medium saucepan, melt butter. Stir in flour, dry dressing mix, and white pepper until combined. Stir in milk. Cook and stir over medium heat until thickened and bubbly; remove from heat.
3. Coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add onion and garlic; cook for 2 to 3 minutes or until tender. Remove half of the onion mixture; set aside.
4. Add mushrooms to skillet and cook about 5 minutes or until tender. In a 1-1/2-quart casserole, combine mushroom mixture, beans, and white sauce.
5. In a small bowl, stir together reserved onion mixture and bread crumbs. Sprinkle bread crumb mixture over bean mixture in casserole. Bake, uncovered, for 25 to 30 minutes or until heated through. Makes 10 (1/2 cup) side-dish servings.

So You Think You Have the Fat Virus

So You Think You Have the Fat Virus

Understanding Portion Control

Gaining an understanding of portion control is one of the most important things you will learn about changing your eating habits. It is also one of the most difficlt things you will do and will be an ongoing challenge. I found a nice slide show that will be helpful in your quest to get your diabetes under control. Click the link below the image to see the slide show.

Food serving sizes: A Visual Guide

Diabetes and You

Managing Your Active Lifestyle and Diabetes

Managing your diabetes is an ongoing battle. Perhaps it would be better to view this not so much as a battle, or a struggle, but as a lifestyle change. It is hard to make changes at any time of life and not only for the seniors who find themselves juggling the need for exercise, weight management, and carb counting.

If you find yourself overwhelmed by the number of changes in your life, step back and set manageable goals that you know you can keep. You will be surprised how much even a little change will help. If you cannot walk for exercise, how about finding some chair exercises. Even your fingers need exercise to maintain dexterity. Every little bit of movement you add to your life will assist your in your long term goal of making your life as well rounded and healthy as possible.

The most important things you can do for yourself are simple changes.

1. Move... exercise

2. Use portion control in your diet.

3. Drink water throughout the day.

If you follow these three tips your health will improve.

Channel 8 Public Television has a really good exercise program called Sit and Be Fit for people who cannot do more strenuous forms of exercise. This is a very low key program that is perfect for seniors and other home bound people.

Sit And Be Fit

Spend Less On Groceries

Image Credit: Diabetic Living

Spend Less On Groceries

Diabetic Living has a good slide show about saving money and eating eathly. Take a look at these tips. You may pick up something new that will help you in your quest for eating well and cheap.

Healthy Portion Sizes



Take the time to watch this video. It will help you understand the correct portion size for a healthy diet.

Understanding Diabetes

Hello friends,
I have an educational video series to offer as a learning tool about diabetes. I will be including one or two weekly. Today you will receive #1 and #2 What is Diabetes, and Symptoms of diabetes. I hope you learn and are able to make safe changes to your lifestyle.

What is Diabetes?




Symptoms of Diabetes

Diabetes Menus

Some of you have asked about Diabetes Meal Plans. Today I have something for you. Diabetes Living send out a series of slides on diabetes menus. Check it out today!

Hope Warshaw Author of Real Life Guide to Diabetes

Emotional Eating

What Are Your Comfort Foods?

Emotional triggers are all round you. With the best will in the world you try your best to follow your eating plan and suddenly you find yourself in line at your favorite fast food joint thinking about those curly fries or tacos. What gives?




Professionals came up with a diagnosis for this problem. It is known as emotional eating. This is eating that may be brought on by stress in your life. Think about it in terms of the ABC's.
A - Antecedent...or anxiety that causes emotional eating
B - Behavior that occurs after the emotional trigger...I will eat french fries or chocolate and feel better.
C - Consequence...Now I feel guilty...and may be sick if I ate the wrong food for my diabetes.

Most of us are guilty of emotional eating. I never realized that I had been doing this for years until I became aware of the condition. Next time, think ABC and with a little self control you will be able to avoid the consequences of guilt and sickness that always follows.




Perhaps you might consider replacing food with a little prayer that gets you in touch with God who is the Great Comforter! BWD

Sweet Treats From Heart Healthy Living

Sweet Treats From Heart Healthy Living
Image Credit: Heart Healthy Living

So many of us are plagued by a taste for sweets. Here are some sweet choice as low as 50 calories. From chocolate to rasberries, sugar free jelly bellies to strawberries there is something for every one. Take a look and enjoy!

Diabetes Today

Get answers to the top 20 questions people are asking about Diabetes. Click on this link.

How many grams of carbs should I eat each day?

Answer: The general starting point for a moderate-size, normal-weight woman is 45-60 grams of carbohydrates at each meal; for a moderate-size, normal-weight man is 60-75 grams of carbs per meal. Most people with diabetes don't need to eat snacks. However, if you enjoy eating a snack, use some of your daily allotted carb grams-15-30 grams.per snack.

I know it gets boring and hard to stay with the program every day. However, if you learn as much about eating the right way, you will soon begin making healthy choices by habit. This will change your life so get started learning today! You will also be happy knowing you are living a life that is pleasing to God! Let go and Let God!

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