Monday, March 30, 2009
Monday, March 23, 2009
Biggest question of all time, what is the healthiest Salad Dressing? Well, to be honest, there's not a lot of "healthy salad dressing" out there. There are absolutely better choices to have, but when it comes down to it, most all dressings or condiments either have a lot of sugar, or fat. I have a list of all the best choices of Less Fat and Less Sugar for you to remember to help out with eating healthier :)
-seafood cocktail sauce
Friday, March 20, 2009
I just thought this was a wonderful article to post! I found an article in the Diabetic Forecast about woman's health and it gave us 5 of the best foods that improve your skin. (none of these words are mine, they are straight from the article)
Eat some fresh pomegranate or, use it in the age-fighting scrub recipe below; apply once or twice a week to remove dead skin cells, suggests Cleo Londono, aesthetician and owner of Metamorphosis Day Spa in New York City."
Wednesday, March 18, 2009
Simple yet Satisfying.
Easiest recipe and one of my absolute favorites!
Pasta with Onions
-1 lb. of Whole Wheat Pasta, Penne or Fettuccine
-1-2 Tbsp of Extra Virgin Olive Oil
-1/2 Onion, chopped
-Cart of mushrooms, sliced
-Salt and Pepper to taste
~Poor Olive Oil in pan after heating-keep heat around medium. Chop up Onion and Mushrooms, put them in and stir until brown with Olive Oil. When noodles are done, mix onions and mushrooms together with noodles, and put some salt and pepper to taste.
This is a recipe I actually got from my sister, Stacie. Every time I go over there, she always has something cooking that's just incredible! It's got some carbs in it, but I usually have the amount of my hand spread out and eat a side salad with it. Most times my blood sugars are pretty regulated after, so for all you Diabetics, this recipe is fantastic!
EASY and DELICIOUS!
Monday, March 16, 2009
Friday, March 13, 2009
Getting water from fruits that are high in water content also help a lot with the water intake. Fruit will also help fill up the stomach with low calories and gain tons of vitamins, minerals and phytonutrients (nutrients that are important to the human health) to increase vitality. Most of the fruits that carry a lot of water content are also very high in fiber! Which is definitely a bonus!
Thursday, March 12, 2009
What's more important, eating healthy? Or Exercising? Well, I'm here to tell you BOTH ARE ESSENTIAL for a healthy body and weight loss. You can't do one with out the other. You need the vitamins, minerals, fats and proteins for your body to have the fuel that it needs to even have the energy to exercise. I never watched what I put in my mouth until I was forced to count every carb that I ate. It wasn't until then I realized all I had been doing my whole life was maintaining my weight through exercise. Which isn't a bad thing, but it wasn't the weight that I wanted to be at. No matter the weight you're at right now, if you are doing one without the other, you will only maintain the weight you have. But something that you shouldn't do is cut your calories and exercise, because you will then lose the nutrients your body has to have in able to get the energy. It was then I realize how important both are, when I started to lose the weight.
I know you're probabaly wondering how exercising has anything to do with Diabetes. Exercising not only keeps my blood sugars leveled, but I find the days I exercise, I don't need as much insulin. Which means the exact same for you, if your blood sugars are more leveled, your body is more balanced and your energy levels will be consistant.
I found a quick, easy work out that I have actually been able to see results from. For those days when I don't want to go outside, and I don't want to listen to or do a workout video. It's 20 mins long, and believe me, you will feel the burn and see the sweat! It's extremely effective, you just need a little living room space and I love it because YOU can choose the music you want! I've actually used this workout in my Aerobics class. I'll take you minute by minute.
Living Room Workout:
Wednesday, March 11, 2009
I have always loved Sea food, so to start eating more fish wasn't a hard change in the least bit when they recommended me eating it weekly. The hardest change, was having to buy it and pay the cost. I started buying the fresh fish right from behind the glass, but it started getting way to expensive. So whats more important, health or money? I ask myself this daily, but I found that sacrificing some of the foods that do absolutely no good for me, I would be able to afford the fish. What I do now, instead of buying the fresh stuff, is buying the frozen bags of fish. At Smith's they have bags of huge cut frozen Salmon for only $8.99. They feed me for about 3-4 weeks, and that's with eating fish about 2-3 nights a week. Look for the deals, and start buying that Salmon.
Omega-3 fats seem to primarily work through reducing inflammation in our bodies. Inflammation is turning out to be at the base of many health problems, including heart disease, diabetes, some types of cancers and arthritis. Omega-3’s also help prevent the blood clots which cause many strokes.
Put some Extra Virgin Olive Oil on pan
Sprinkle 1 pack of Zesty Italian Season on both sides of Salmon
Salt and Pepper to taste
*sometimes I also sprinkle on some Parsley just on one side for some extra taste.
This is the one I use the most, and Brad hated the "fishy" taste of Salmon, but loves the Zesty Italian season on it.
Another recipe: (this is from Realsimple.com)
1/2 cup maple syrup (make sure to get sugar free)
(This recipe feeds about 4 and takes about 15-20 mins to make)
Tuesday, March 10, 2009
Monday, March 9, 2009
Friday, March 6, 2009
Tuna is packed with nutrients that your body is craving. Starting with Omega 3 fatty-acid, one of the best things that you could possibly put in your body. Not only does it prevent heart disease and Arthritis, but it is excellent for your hair, skin and nails. Also it helps with dry eyes, something us Utahan's deal with a lot in the winter and summer. Tuna is packed with protein, potassium, Vitamin B12, Niacin and Phosphorus. All things are bodies need on a daily basis but probably aren't getting.
One of mine and Brad's favorite lunches is the basic Tuna Sandwich with a side of carrots, yogurt and a handful almonds.
-1 can of Bumble Bee Tuna, or whichever brand you buy.
-Half of an Avocado, chopped
-1 tbsp. of LIGHT Mayo. Make sure to always go extremely light with sauces like Mayonnaise. (Something as simple as mayo can ruin the entire health concept of the recipe.)
Just grab some Almonds or sesame seeds, chop them up and throw them on in, delicious. Don't think that because your eating a healthy sandwich, you can have chips or fries. Make the whole meal healthy for you with a side of vegetables or fruit:)
~Make sure to have whole wheat bread with this healthy, but simple sandwich. Don't hog the health all to your self, make this sandwich for the kids too-it's an incredibly easy lunch to whip up fast for the kids and there friends.
Wednesday, March 4, 2009
Monday, March 2, 2009
THE BEST thing that I could have ever learned from being Diabetic is PORTION CONTROL! I dare say that almost every person on this earth, most likely has a problem with this or had a problem with this once in there life. Only because we have never been properly taught, or maybe they did but forgot it. Growing up, all I heard was, "don't get seconds" or "eat on a small plate" or "eat only until your satisfied." Well, first off, nobody told me that it takes the average person exactly 20 minutes for the brain to realize its full. Umm, by that time I was not only done with thirds but I was eating dessert. Then of course the rest of the night would be miserable for me because I would be in utter misery, holding my stomach and being unbelievably uncomfortable, wishing so badly I would have just stopped with the first plate.
After learning the basic knowledge of the Food Pyramid, I then learned the best piece of basic information that has been the number one key factor to not only weight loss, but to have a complete control of my Diabetes (most of the time:)) PORTION CONTROL. What they taught me was the most simplest information that I wish so badly I knew 10 years ago. I'm sure most of you already know this information regarding portion control, but to those of you like me, I will explain exactly how much your supposed to eat, every single time you sit down to indulge. For those of you who are already under control with there weight, or not worried about there weight, this bit of information will still allow you to always have that figure and maintain it for the rest of your life. For those of you who are trying to lose weight, this information is crucial and will be the number one thing you have to remember
Our bodies are remarkable! It was cool to learn during those times in elementary/middle school that, with your arms stretched out to your side, is the exact length of your body....or the length between your wrist and your elbow is the exact size of your foot, and so on and so forth. But it all goes the same with your hands and your portion control. Your hand is your new measuring cup that you can not only always have with you, but always rely on to get the exact amount of food your body needs.
Look at the PALM of your hand. That should be the exact amount of PROTEIN (chicken, fish, meat, etc.) your body is needing and more importantly should be having.
I always thought that Multi grain or 7-Grain, no matter what it was, was healthy for you. It's gotten so big because studies have proven that whole grains lower heart disease and strokes. One of the first things I learned was to read labels to find out just exactly what I was eating. The word Multri grain is actually one of the biggest marketing tools they use to make you think it's healthy, when in reality, white flour is a grain. They do know that intact grains are rich in fiber and nutrients—including vitamin E, B vitamins, and magnesium—but are stripped away when grains are refined into flour.
So many foods are only posing as rich in whole grains. Some labels you'll find have not even a single whole grain in them. But they are able to use that because...well, like I said, white flour is a grain. I went to buy some Whole Grain Ritz crackers and when I read the label, the white original crackers had MORE fiber than the grain crackers. Just read that label!
So next time you go to eat something that says "Multigrain" or "7-Grain" MAKE SURE to double check the label. But to be honest, I would say your best bet is always go with 100% WHOLE WHEAT. You can never go wrong with anything that says 100% whole wheat on it! I was blown away at how much both my nutritionist and dietitian pushed for whole wheat in my meals. So, of course everything in our pantry is now officially Whole Wheat. I stay far away from anything white now-which I can say, has made me pretty regulated!:) But if you were to choose between grain or white bread, ABSOLUTELY go with grain!
Just remember-The whiter the bread, the faster your dead. And that goes with everything including Rice and Pasta. Every grocery store sells either Brown Rice and Whole Wheat Pasta, you just gotta look for it.