Monday, December 14, 2009

10 Ways to cut 500 Calories a Day

1. Get enough sleep. A lack of shut eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep munched more during the day. Snooze more and save about 1,087 calories.

2. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade one hour of TV for a casual walk. Together, that’s 527 calories burned.

3. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.

4. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25 percent less—and save up to 500 calories. You won’t feel any less full, either, researchers say.

5. Clean house. Tidy up for 2 1/2 hours and burn 510 calories

6. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce

7. Shovel snow. Clearing the driveway and sidewalks for one hour and 15 minutes will torch 510 calories

8. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).

9. Ice-skate for one hour and five minutes and burn 516 calories

10. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.

People think that the only way to burn calories is by running, doing heavy weights,
climbing mountains or sweating to death.
We all forget that we are already burning calories throughout the day.
These are just a few ways to burn extra calories by doing things a little differently in your day:)
Hope Your all Enjoying the Holidays!

(Information from

Thursday, December 3, 2009

Did You Know??

The Skinny on Holiday Weight Gain

In the previous years the Media has exaggerated immensely on weight gain during the holidays. They say the average person gains 7-10 pounds during the holidays such as Thanksgiving, Christmas, New Years, etc.

....Little did we know it was all a gimmick for the gyms and weight loss programs to get business at the start of the new years. Which of course they all did and continue to have there busiest time at the start of the year.

Well, come to find out with some help from the New England Journal of Medicine by doing a study, the average person only gains 1 pound from the winter holidays. They weighed a group of 160 people the day before thanksgiving and weighed them again after 3 weeks. Only one of them gained 2 pounds and the rest of them only gained the 1 pound!

So why am I telling you this? Crash diets are dangerous. Don't make it a goal to lose all that weight that you think you gained from the holidays. Continue to eat balanced meals and portions, exercise regularly, and most importantly-DON'T BEAT YOURSELF UP if you have a dessert. Eat it, enjoy it, realize it wasn't the best thing you could have put in your body, and get over it! Move on! Don't let it ruin your day and if anything your mood! Us girls can beat up ourselves mentally pretty good and hard.

The best thing about our bodies, is that it forgives us easily the second we start treating it right.

There is always tomorrow, and remember that even if you didn't glance at the the healthy foods at the party-doesn't mean you can't eat the fruits and vegetables the next day:)

Tuesday, December 1, 2009

White Chocolate Chunk-Cranberry Cookies

Hope you all had a wonderful Thanksgiving!!!
I hope you were all more controlled than me:)

I wanted to get some Holiday recipes out there for all of us to enjoy without guilt.
This one is perfect for not only feeling cozy on a snowy day, but letting your kids get away with eating cookies knowing it's not going to ruin there bodies.

White Chocolate Chunk-Cranberry Cookies:

2/3 c. packed brown sugar
1/2 c. granulated sugar (which is all natural sugar crystals, haha but we just used splenda and they tasted just as perfect)
2/3 c. shortening
1/2 c. butter or margarine, softened
1 tsp. finely shredded orange peel
1 tsp. vanilla
1 egg, or 1/4 c. fat free cholesterol-free egg product
2 1/4 c. all purpose flour
1 tsp. baking soda
1/4 tsp. salt
2/3 c. dried cranberries
1 package (6 ounces) white chocolate bars, cut into 1/4 inch to 1/2 inch chunks

Heat oven to 350 degrees. Beat sugars, shortening, butter, orange peel, vanilla and egg in large bowl with electric mixer on medium speed until light and fluffy, or mix with spoon.
Stir in flour, baking soda and salt. Stir in Cranberries and white baking bar chunks.

Drop dough by rounded teaspoonful about 2 inches apart onto ungreased cookie sheet.

Bake 10 to 12 minutes or until light brown. Cool 1-2 minutes; remove from cookie sheet to wire rack, cool completely about 30 mins.

Drizzle with White Chocolate Glaze....MMMMMMMMMM....

White Chocolate Glaze:
1 package (6 ounces) white baking bars, white chocolate, chopped.
2 tsp. shortening

Place ingredients in 2-cup microwavable measuring cup or deep bowl.
Microwave uncovered on high for 45 seconds; stir.
If baking bars don't melt, microwave 10 to 20 seconds at a time, stirring after each time, until melted.

Nutritional Facts:
Fiber 0g
Fat 5g
(saturated 2g)
Cholesterol 10g
Sodium 45g
Protein 1g
Carbohydrates 11g

*Feeds 5 1/2 dozen cookies.

(This recipe came out of my favorite Betty Crocker's Diabetic Cookbook)

Tuesday, November 17, 2009

Did You Know??

Did you know we are supposed to be eating
2 servings of fruit a day along with 3 servings of vegetables?
As in, every. single. day?
Well, not too many people know that either.
According to the CDC's recent state-by-state report
only 14% of U.S. adults are getting there daily fruits and vegetables,
and only 9.5% of teens.
With Mississippi coming in last with a total of 8.8% overall,
Washington D.C. is getting the most daily intake of the goodness.

Next time you go to grab a piece of bread or a bowl of cereal for a snack, grab an apple or cut up a nice, tangy orange pepper.
These small, daily choices will make a world of a difference with not only your energy levels, brain activity, and weight control, but also your overall health and well-being.

Monday, November 16, 2009

Flourless Honey-Almond Cake

Very few words for this incredible recipe.
Delicious, seasonal, and healthy.
What more could you ask for in a cake?
One of the most satisfying cakes I've tried in my day.
Flourless Honey-Almond Cake
1 1/2 cups whole almonds, toasted
4 large eggs, at room temperature, separated
1/2 cups honey
1 teaspoon vanilla extract
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons honey
1/4 cups sliced almonds, toasted

-Preheat oven to 350 degrees. Coat a 9-inch spring form pan with cooking spray. Line the bottom with parchment paper and spray the paper.

-Process whole almonds in a food processor or blender until finely ground (you will have about 1 3/4 cups ground). Beat 4 egg yolks, 1/2 cup honey, vanilla, baking soda, and salt in a large mixing bowl with an electric mixer (or use a paddle attachment on a stand mixer) on medium speed until well combined. Add the ground almonds and beat on low until combined.

-Beat 4 egg whites in another large bowl with the electric mixer (use clean beaters on a handheld mixer or the whisk attachment on a stand mixer) on medium speed until very foamy, white and doubled in volume, but not stiff enough to hold peaks, 1 to 2 minutes (depending on the type of mixer). Using a rubber spatula, gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan.

-Bake the cake until golden brown and a skewer inserted into the center comes out clean, about 28 minutes. Let cool in the pan for 10 minutes. Run a knife around the edge of the pan and gently remove the side ring. Let cool completely.

-If desired, remove the cake from the pan bottom by gently sliding a large, wide spatula between the cake and the parchment paper. Carefully transfer the cake to a serving platter. To serve, drizzle the top of the cake with honey and sprinkle with sliced almonds.

Nutrition Facts:
Total Fat: 14g
Sat. Fat: 1g
Sodium: 208mg
Total Carbohydrates: 22g
Dietary Fiber: 3g
Sugars: 0 Protein: 8g

(this outstanding recipe was found via

Thursday, November 12, 2009

Foods that Combat Fat

Wow, I can't tell you how sorry I am for leaving this blog hanging for as long as I did. I promise I do think about it all the time, just never update. So please forgive me!

To start the winter season with some good motivation, I've found an
incredible article about
8 wonderful foods that help conquer fat!

*also, stay tuned for some wonderful winter recipes
that are tasty and HEALTHY!

Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.

Vitamin C–loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend a vinaigrette of 1 cup berries and ¼ cup balsamic vinegar.

Hello, yellow. The spice that gives mustard its color, turmeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side. (also learned from a previous post on foods and there colors)

Prevent pound creep with this citrus star: It contains fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.

These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ½ cup edamame to a salad.

Sweet Potatoes
Trade up to sweet taters. They’re high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato—think of two bars of soap as a portion size—and top with a dollop of low-fat or nonfat cottage cheese.

Swiss cheese
Holy cow: “Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee at Knoxville. Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department; layer a slice on a lunchtime sandwich or stack some on high-fiber crackers.

(these 8 foods and the information that has come with it was
found via SELF Magazine)

Tuesday, October 27, 2009

Did You Know??

Did You Know that just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 285 calories, lowering risk of death by 30 percent, according to a study
of 302 adults in their 70s and 80s.

Monday, October 26, 2009

Eating Well by Color

Never judge a food by its color:) Sometimes the color represents the nutrients and what exactly your eating. I have a list here of what colors represent what nutrient and what to look for when you grab for your next fruit or vegetable.

Red foods, such as tomatoes and watermelon, contain lycopene, a phytochemical that may help protect against prostate and breast cancers.

Pink grapefruit
Red peppers

Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.

Sweet potatoes
Winter squash

Yellow & Green, part 1 (leafy greens)
Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene.

Summer squash
Wax beans
Mustard greens
Turnip greens

Green, part 2 (cruciferous)
Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.

Brussels sprouts
Green cabbage

Blue and Purple / Deep Red
Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning optimally.

Radishes (red)

(information was found from

Wednesday, October 21, 2009

Some of my Favorites

Lately there have been some foods, snacks or desserts that I have just loved and am found to be eating them over and over again because, not only are they easy, but healthy. I wanted to share some with you that I can't get enough of and hopefully you enjoy them as much as I do.

Spaghetti Squash
-cut in half, poke holes in the top with fork, put in oven for 30-40 mins. serve with butter and Parmesan cheese and s&p. I can't even tell you how much this has saved me from eating too many carbs such as pasta or rice as a side dish.

Warm Choco
-just one cup of skim milk with 2 tbsp. of Nestle's Fat Free Choco. Only 4 grams of carbs for every 2 tbsp. (i sometimes even use this as a snack, but in most cases when I'm having a sweet tooth-cures it every time)

-activia yogurt with 1/3 c. of raw oatmeal, and sometimes I add about 3-4 cut up almonds.

Whole Wheat
-I find myself eating this probably more than I should. One piece of Whole Wheat bread with peanut butter and half of a cut up banana all on the slice.

Herbal Tea
-Now that the weather is changing, whenever your craving something hot to drink, I highly recommend some Pomegranate Pizzaz Herbal Tea.

Spinach and Mushrooms
-Whenever I can't think of a side dish to go with my dinner, or of a way to get my vegetables into my day, I always without fail resort to putting Spinach into a pan with Olive Oil and cut up mushrooms and just let it simmer. I always put Oregano and Parsley with S&P.

Fruit and Cottege Cheese
-I count this one as a dessert because it's just as good. One cup of Cottege Cheese with Yogurt (non fat), cut up almonds and your pick of fruit. I usually use blueberries, raspberries, and blackberries (frozen bags) or banana's. Always satisfies me every time!

Tuesday, October 20, 2009

Ways to Prevent Cancer /Illnesses

Now a days Diabetes isn't the only thing that is sky rocketing the charts with illness and deaths. Cancer has taken a toll on more people than we can imagine. Which, in some cases, and be actually prevented with simple, daily choices.
One third of all cancer deaths can be prevented by eating healthy and being physically active.

The American Cancer Society has four basic nutrition guidelines:

1. Choose most of your foods from plant sources. Here you will find plenty of antioxidants, phytochemicals, vitamins and minerals known to reduce the risk of cancer.

2. Limit your intake of high fat food, particularly from animal sources. Examples of healthy fats:
walnuts, almonds
olive and canola oil
sesame and safflower oil

3. Be physically active: achieve and maintain a healthy weight. Following a meal plan and exercise program/plan will help you address this guideline.

4. Limit consumption of alcoholic beverages, if you drink at all. This can help reduce your risk for cancers of the mouth, esophagus, pharynx, larynx, and liver in men and women, and breast cancer in women. (a lot of us folks who read this don't have to worry about this too much:))

They're extremely simple, but will do some major good in the long run.
The sooner we start eating better and doing our body good, the better the long hall will be! This doesn't have to do with Diabetes,
but it's always good to realize how important nutrition is in our lives,
and what else it can help with.
(I recieved this information from the American Diabetes Association)

Tuesday, October 13, 2009

Excellent Tips by Harley Pasternak

I came across these excellent simple tips from Harley Pasternak, a well known fitness trainer and nutritionist.
He's been known to work along side hundreds of celebrities.
I personally like his stuff because he always keeps things basic and simple.

To get daily tips that will help with every day weight-loss and nutrition, click HERE.


Monday, October 12, 2009

Taco Salad Bowls

We have another incredible recipe that was sent! Me and Brad made this for lunch over the weekend and absolutely LOVED it!!
This recipe came from a good high school friend that we have been able to keep in touch with over good old blogging!
Teandra Everett sent this and said it quickly become one of her favorites!
It changed her mind about taco salad's forever:).
And I seriously believe her.
Thank you so much for sending the recipe Teandra, it was just delicious and perfect for any meal!
Taco Salad Bowls
4 flour tortillas (8 inch)
1 Tbsp. chili powder, divided
3/4 lb. extra-lean ground beef
1 cup matchlike carrot sticks
1/2 cup plus 2 Tbsp. Salsa, divided
2 Tbsp. Light Mayo Reduced Fat Mayonnaise
4 cups torn salad greens
1 large tomato, chopped
1/2 cup Mexican Style 2% Milk Finely Shredded Four Cheese
1/4 cup chopped fresh cilantro

CRUMPLE 4 large sheets of foil to make 4 (3-inch) balls; place on baking sheet. Place 1 tortilla over each ball; spray with cooking spray. Sprinkle with 1/2 tsp. chili powder. Bake 6 to 8 min. or until tortillas are golden brown. (Tortillas will drape over balls as they bake.)

MEANWHILE, brown meat with carrots and remaining chili powder in large nonstick skillet on medium-high heat, stirring occasionally. Add 1/2 cup salsa; cook 2 min. or until heated through, stirring occasionally.

MIX mayo and remaining salsa in large bowl. Add salad greens and tomatoes; toss to coat. Fill shells with greens mixture, meat mixture, cheese and cilantro
(the only things we changed to make it "diabetic worthy" was we used whole wheat tortilla's and changed the mayo to low-fat cottege cheese. It was still just as good.)
Thanks so much again for the wonderful recipe Teandra!

Wednesday, October 7, 2009


Gosh I can't tell you how much I LOVE these!!
We have another testimonial my friends!
This next testimonial comes from a good friend of mine. Never have I met someone more determined, and self motivated in my life! Not to mention her talents as a mother. She just finished writing a book! As in an actual book and has an agent looking at it as I type. So just ask me if I was surprised at how fast she lost her goal weight after giving her some eating and exercise tips. Yup, fast. And believe me, it has paid off-her bod looks fantastic! (I wish I had a full body shot of her) She was dedicated and is an awesome example of wanting something bad enough, and doing what you have too to get it! Way to go Miriah!!

"After I had my baby was the first time I got serious about losing weight. At first I got results from simple portion control, consistent exercise, and cutting out some sugar. But that only took me so far. I got stuck at about a size 8. So, with the help of Melissa, I made a few changes. First, I started switching up my workouts. Instead of just running every day, I added some aerobics, toning, sprinting, and other exercise routines between running days. Second, I became very strict with my diet. 1/2 C oatmeal for breakfast, whole grains and protein for lunch (turkey, chicken, fish), and more clean protein and a veggie for dinner. I also had to start recognizing fruit as a sugar, no matter how much I hated to :0( Another change I made was to start eating open-faced sandwiches cutting my bread intake in half. It only took a little over a week for me to get used to the diet change, and soon fruit really did start feeling like a dessert; something sweet, but not something I would want a lot of all the time. In about a month's time I went from a size 8 to a size 4. I've never been so excited to buy new pants as I was the day I realized all my pants were too baggy! I can honestly say I prefer to eat the way I do now. I might have a treat every once in a while, but I no longer crave junk food. If I can do it, anyone can! Simple changes like switching to skim milk, only eating low-fat mozzarella cheese, and eating white meats can bring huge results!"

Thanks again for the awesome motivation!

Tuesday, October 6, 2009

Saturday Morning Pancakes

This is mine and Brad's favorite recipe.
We seriously are obsessed.
We love it because not only is it the worlds fastest breakfast,
(aside from cereal) but they are unbelievably healthy! Tons of Fiber!!
All you need is a box of Fiber One Pancake mix, oatmeal, and some frozen fruits.
(we always make sure we have frozen fruits in our freezer)
We actually made this up, and have loved it ever since.
We make them every Saturday morning!

Saturday Morning Pancakes
servings from Fiber One Pancake Mix
1/4 C. of Oatmeal, raw from the box.
1/4 C. of mixed berries. (we always use raspberries, blueberries and blackberries)

**Mix the pancake mix from the box. Add in oatmeal and berries. Scoop 1/3 c. over the skillet and WAHLAH!

I like them with peanut butter and no-sugar syrup. Brad likes them with syrup and powdered sugar.
And let me tell you, that fiber will kick in faster than you can even blink.

Hope you enjoy them as much as we do!!

Apple Chicken Quesadilla's

This next one sounded delicious! I couldn't wait to make them! And as bizarre as the combination sounded, it was SO GOOD!! I might have to actually start making these weekly. Fast. Easy. Delicious.

Thank You so much Sarah for the recipe! She says this is a families favorite, especially with her kids! We couldn't be more happy that you shared it with us!

Apple Chicken Quesadilla's
4 Whole Wheat tortillas (approximately 8-inches wide)
1 cup cooked, shredded or chopped, chicken meat
1/4 lb cheddar or Monterey jack cheese, sliced or grated (fat free if available)
1 apple, sliced
1/4 cup salsa

1 Heat a large skillet on medium high heat. Place one tortilla in the skillet. Flip it a couple of times with a spatula, then let it sit in the pan heating up until air pockets form and parts of the tortilla begin to puff up. Flip it again.

2 Place cheese slices on half of the tortilla, at least 1/2-inch from the edge of the tortilla. Add chicken pieces on top of the cheese. Fold the tortilla over like an omelette, and press down on the folded tortilla with the spatula. Lower the heat to medium. At this point, if you have enough room in your skillet, you can add a second tortilla to the pan to begin to heat it up.

3 When the cheese inside the quesadilla has melted, remove the quesadilla to a cutting board. Open it wide and layer on apple slices and salsa. Fold the tortilla back again, and cut it into 3 triangles, as if you were cutting a pie.

Makes 12 quesadilla triangles.

(she said she got this recipe from Simply Recipes)

Thursday, October 1, 2009

Cream of Chicken

I'm sorry my fellow followers, I have been awful with keeping up with these delicious recipes I keep getting from everyone!
I can't tell you how wonderful it is to have them!
So thank you so much!
This next recipe is from an awesome friend
that I have come to love!
She is so much fun to be with and is always up for a good time!
Me and Brad loved how easy this recipe was, and it was of course incredible! She didn't give this recipe a name, so I'm going to call it Cream of Chicken.
Of course, the crockpot is everyones friend when it comes to fast and easy!

Cream of Chicken
3-4 small chicken breasts cubed
1 package au jus mix
1 can cream of chicken soup (I use the 98% fat free)
Brown Rice
**Mix cream of chicken soup and au jus mix in crockpot. Add water until the mixture is a carmel color. Add chicken to crockpot. Cook on low for 8 hours. Serve over brown rice.

*like Nicole said, make sure to get the 98% fat free. And also, the sodium intake is always a lot with cream of chicken, so make sure to watch out for those as well. And the famous Au Jus sauce is always good when it comes to low calories and carbs.

Enjoy!! And Thank You Nicole for the recipe!!

Friday, September 25, 2009

20 Minute Treadmill Extreme

I have been trying to keep up with this work out, but let me tell you-it's a doozy.

The new rave in exercises now are fast, hard workouts. They have studied that you get more benefits and burn twice the amount of calories from working in a short period of time with your fullest potential.

Believe me, it's a lot harder than it sounds....but absolutely worth it!

I have been trying to do this workout twice a week, and I already feel results. I feel like I have more endurance and the days I do the workouts, my sugars are pretty much regulated for the rest of the day, and then some.

Try doing this workout twice a week, and run 1-3 miles on the days you don't. (for those of you who don't run, speed walking is just as good for you)

You should see and feel some good results if you keep it up!

Treadmill Extreme
2 rounds-remember to do them as fast as you can!

800m run(1/2mile)
50 squats
800m run
20 under bar/treadmill pull-ups (I do Up-Down instead of pull-ups)
20 push-ups
20 sit-ups

(if you don't have a treadmill, you can also go to the nearest high school track, or at least that's what I do.)

Thursday, September 24, 2009

Banana Chocolate Shakes

This next recipe that was sent over was from a good friend of mine,
Rachell Enger.
She is always cooking something good at her house without a doubt!
She's extremely creative and one of the
most down to earth people I've met.
So of course I wasn't surprised when she sent
one of the most easiest recipes that tastes like heaven! A perfect dessert for those buds that need something sweet after dinner.
(for the diabetic aspect, it wasn't bad on my blood sugars at all. The carbs come from the banana and milk, but even so the milk is a good source of protein and calcium and the banana is perfect for your daily fruit intake)
Banana Chocolate Shakes
1 frozen banana
2-3 tsp. cocoa
1/4 c. (for thick) or 1/2 c. (more runny) milk
--Makes one shake.

Peel bananas and place in freezer. The best bananas to use are those which have started to go brown. Actually, the more brown the better, because they are sweeter. Blend. Enjoy!

Thanks so much Rach!
A recipe that is just like you-simple and sweet!

Monday, September 21, 2009

5 Foods that Keep your Mind Nimble

Something to think about next time you reach for a good, healthy food.
These wonderful facts came from the
one and only Dr. Oz.
Blueberries: Compounds in the bright berries may help shield against harmful processes tied to Alzheimer's disease and premature brain aging.

Eggs: This breakfast favorite is loaded with selenium -- a mineral that could help make your brain years younger.

Mustard: What makes mustard so amazing? Turmeric. Getting just 17 milligrams of it a day -- about a teaspoon of mustard -- can help activate genes that control the cleanup of cellular waste in your brain.

Salmon: This pink fish is a great source of omega-3 fatty acids, including the type thought to have the most antiaging effects on the brain. A DHA supplement is another way to get your omega-3s.

Kale: Getting at least three servings a day of dark, leafy greens high in carotenoids and flavonoids can slow mental decline associated with aging.

Friday, September 18, 2009

BBQ Chicken Roll Ups

This next delicious recipe is from one of my favorite people on this earth, Leslie Nish. (cousin)
She's on her way to be a mom, and she just started the love of cooking.
She's started to plan out her meals at the start of the week and has loved the benefits from doing it.
She has really grown to enjoy cooking.
She has given me some really good recipes so far, but this one she gave me was one of my faves.
Fast, Easy, Healthy.

BBQ Cheddar Chicken Roll-Ups
1 red and green pepper cut into strips
1 onion, thinly sliced
1 lb boneless skinless chicken breast, cut into strips
1/3 cup BBQ Sauce (i have sugar free bbq, so i used that)
4 whole wheat tortillas, warmed
1 cup shredded cheddar cheese

~Cook and stir vegetables in large nonstick skillet on medium-high heat 3 minutes. Add chicken; cook and stir 3 to 4 minutes or until no longer pink.
Stir in BBQ sauce; cook on medium heat 3 minutes or until chicken is done.Spoon chicken mixture down centres of tortillas; top with cheese.
Roll up and cut in half.

Thursday, September 17, 2009

Easy Banana Cream Pie

First of all, thank you so much for all your emails with delicious recipes! I can't even tell you how incredible they all look and sound!! I literally can't wait to post all of them.
And in all honesty I was surprised at how many people responded via email,
so these yummy and healthy recipes might take some good time to get around to all of them!
and please,

Our first recipe was from Lacy who said this is a family favorite. I love how fast this recipe is, and very simple! (also, thank you Lacy for displaying the nutritional information as well!)

Easy Banana Cream Pie
1-1/4 cups HONEY MAID Graham Crumbs
2 Tbsp. butter, melted
2 medium ripe bananas, sliced
3 cups cold skim milk
2 pkg. (4-serving size each) JELL-O Vanilla Fat Free Instant Pudding
1-1/2 cups thawed COOL WHIP Light Whipped Topping, divided. (sugar free)

COMBINE graham crumbs and butter in 9-inch pie plate. Press firmly onto bottom and up side of pie plate. Place half of the banana slices in crust; set remaining banana slices aside.
POUR milk into large bowl. Add dry pudding mixes. Beat with wire whisk 2 min. or until well blended. Gently stir in 1 cup of the whipped topping. Spoon half of the pudding mixture into crust; top with remaining banana slices. Cover with remaining pudding mixture.
REFRIGERATE 3 hours or until set. Serve topped with the remaining 1/2 cup whipped topping. Store leftover pie in refrigerator.

Serving Size- 1 Slice

Total fat -7g
Saturated fat -4.5g
Cholesterol -10mg
Sodium -480 mg
Dietary fiber -2g
Sugars -16g
Protein -5g

Thanks Again Lacy! It sounds delicious!

Monday, September 14, 2009

I Want to Hear Your Recipes

Like I've said before, ever since I've been diagnosed, I've had the privilege to meet a lot of people and get a lot of different, delicious recipes.
Well, now I want to get recipes from you!
You can either leave your favorite, healthy recipe in a comment or email me at melerme{at} and I will post them.
(and don't worry, I'll make sure to say who the recipe is from)
I'm sure I speak for everyone when I say,
I can't wait to try some new things!
Don't be shy, we all want to hear what you have been whipping up:)

Saturday, September 12, 2009

Fresh Chicken Pasta

Thursday night I actually made up this recipe, because lately me and Brad have put grocery shopping off to the last minute possible. I basically put together things we always have in our fridge or pantry. Extremely fast and easy-and it also was great for my blood sugars.

I named it Fresh Chicken Pasta (because that's exactly what I thought about it when we ate it)
p.s. I'm also guessing ingredient servings because I made it up as I went along.

Fresh Chicken Pasta
2 servings of Whole Wheat Pasta Noodles
1 big Chicken-boneless skinless, or 3 chicken strips (or however much you want)
half a can of olives, cut in half
1 tomato, sliced
1/3 c. of Olive Oil
Mushrooms, sliced(I put in about half the pack)
Fresh Basil

~Get the Whole Wheat Pasta cooking. I defrosted the chicken and sliced them up and put them in a pan to simmer with Butter. I sprinkled some Oregano over top of the chicken along with Salt and Pepper. In another pan I put in the Tomatoes, Olives, Fresh Basil, Mushrooms, Salt & Pepper and Olive Oil. (those were the only vegetables I had at the time, please use whatever veggies you have:)) I cooked those at a medium-low.
When you think they look done, feel free to combine chicken and veggies together to cook for a minute longer.
Then combine with pasta noodles.
After I combined them I mixed up a bit then sprinkled Zesty Italian over top. (the actual mix, not the dressing) Mixed again and sprinkled.
Taste yourself and see what's needed. (salt, pepper, olive oil)

(unfortunately I didn't have a camera with me, or think to take a picture, so I took this picture from looked the closest to what I made)

Friday, September 11, 2009

Quick Way to Balance Blood Sugars

I came across a great article today that I couldn't help but share. It's directed mostly to balancing out your blood sugars for Diabetics. But just remember, if it balances out a Diabetics blood sugars, then it absolutely balances out yours.

Click here to read all about it!

Friday, August 28, 2009

Did You Know?

Fun Health Facts
-Apples, not caffeine, are more efficient at waking you up in the morning.
-There are more nutrients in the cornflake package itself than there are in the actual cornflakes.
-You burn more calories while sleeping than watching T.V.
-American, on average, eat 18 acres of pizza every single day.
-9out of 10 parents think there children are physically fit, but only 4 out of 10 actually are.
-Most of the glucose consumed in the U.S. comes from corn.
-80% of all American woman are on diets.
-Laughing has the power to cut stress levels in HALF along with strengthening your immune system.

Tuesday, August 25, 2009

Egg Whites Fast and Easy

I have the worst case of the "not enough time in the morning to make breakfast" and being diabetic and all, breakfast is a meal I absolutely can't skip.
That should be the same for everyone.
Breakfast is vital for not only getting your metabolism started but overall maintaining a healthy weight. I've stressed how important breakfast is with previous posts, but it can never be talked about enough.
My biggest downfall was thinking that to have a healthy breakfast, I needed to wake up half an hour earlier. I'm someone that being able to sleep in an extra 5 minutes feels like a holiday. I love my sleep. So I had to be creative so I could sleep in AND get the healthy breakfast my body needs.
I've come up with some extremely fast breakfasts that are exactly what your body needs in the morning and for your metabolism. The right foods, and the right serving size.

~put 3 egg whites in a bowl, and throw it in the microwave for 1:00 minute. That's all you need. Get a piece of whole wheat bread and put some low-fat cheese on it. When egg whites are done, put it on the cheese and head out the door. (if you want to add some veggies, tomatoes are really good with this) {protien, complex carbs, fiber, and dairy}

~put 1/2 cup of oatmeal in a bowl, put some water in it, (make sure your not drenching the oatmeal) and put it in the microwave for 1:00-1:20 minutes. Put a spoon-full of fruit on top along with low-fat milk, and WA-LA! Your breakfast is done! {protien, complex carbs, fruits, dairy and fiber}

~Grab some yogurt (you know how I'm a fan of the Activia) and grab a hand full of Almonds, or a spoon full of raw oatmeal and mix it in with the yogurt. {fiber, omega's, protein, and dairy}

~Then there is of course a piece of whole wheat bread with peanut butter and half a banana. {complex carbs, protein, fruit, fiber, and oil/fats}

Hopefully these ideas help you while your running out the door trying to make it to work on time. but overall, just

Monday, August 17, 2009


I have another wonderful testimonial from a close family friend. Tiffany Correa is a wife and mother of her cute little boy. She has one of the best personalities and comes from one of the BEST families I know! She was nice enough to send over her testimonial to help motivate and inspire us to eat better and feel good! Not only is she beautiful, but she has an incredible talent with hair and make-up (you have probably seen her name in the credits of some movies:)). She does it for a living and is remarkable at it.

You have to check out her money saving blog, Sales Addict. She posts deals where you can save loads of money daily! It's fantastic!

"Ive been following The Diabetic Diet Blog for some time now. Its been such an inspiring and motivating site! About 5 weeks ago.. I printed every recipe posted and began cooking those meals for dinner each night. To my surprising, the meals were fantastic! Finally eating healthy, could be good on my taste buds! Within 3 weeks of eating healthy meals, I had lost 7 pounds! I was amazed at how great I felt and how much I had lost from just eating better. There have been so many times in the past, where I would start a diet and get frustrated and give up. This has been the complete opposite. Very Empowering, easy and YUMMY!! I am constantly looking forward to new posts, and learning new things about health and diet that benefit not only me, but my family! Thanks for everything!!"

Thank you so much Tiff, and I hope to always have such a positive attitude as you do!

Saturday, August 15, 2009

Fast Ways to Help with Cravings

Sometimes we can't help but let cravings get the best of us. Especially for the emotional eaters, the menstrual eaters, and of course the fast-metabolism eaters that just seem to always be hungry. Well, Val Weaver, the top health and know-how editor of Self, Vogue, Health Day, and Vegetarian Times did a little study and came up with some fast ways to help curb your cravings.

Pop in a mint mouthwash strip-not only good breathe, but the flavor takes away the taste for sweets.

Take an 8 minute walk-usually if you eat while stressed, mad or sad-what your really craving is serotonin, a brain chemical linked to better moods. Go outside and take a short walk. Scientists have said that as short as 8 minutes of fresh air boosts your serotonin. Which of course gets rid of the cravings.

Get some gum-a british study said that people who chew gum 15 minutes after eating lunch crave less sweets, and eat less snacks, than people who don't. (of course the sugar free is always better:))

Pick a different Chip-this one is for potato chip lovers. Next time you reach for a bag of potato chips, grab the dill pickle chips instead. You get salty and crunchy, so your mouth gets all puckery-cool, and your taste buds are snapped to attention-and eating 3 chips is only 5 calories! So basically you really could eat the whole bag.

Cravings can do in a healthy diet. If controlling them means you maintain your body weight and body mass index at the level you want, it can keep your health as much as 6 years younger. I'd say it's worth it eh!

Thursday, August 13, 2009

Whole Wheat Zuccini Muffins

My good friend rachell enger made these delicious muffins and shared the recipe on her blog. So she let me to copy and share the muffins with all of you healthy eaters out there. We like healthy, easy and good!
For those of you who are garden lovers with plenty of Zucchini to even know what to do with, these little joys might be your answer...or obsession:).

Whole Wheat Zucchini Muffins

2 cups whole wheat flour
1 tablespoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
3/4 cup milk
2 egg whites
1/4 cup vegetable oil (If you want to go really healthy, you can replace oil with applesauce)
1/4 cup honey
1 cup grated zucchini


1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin tins lightly with oil or spray with a non-stick cooking spray.

2. Combine whole wheat flour, baking powder, salt and ground cinnamon, mix thoroughly.

3. Mix the milk, slightly beaten egg whites, oil, honey and shredded zucchini together. Pour into the dry ingredients and stir until just barely moistened. Batter should be lumpy. Fill muffin tins 2/3 full with batter.

4. Bake at 375 degrees F (190 degrees C) for 20 minutes or until lightly browned.

~Only 21 grams of carbs with 2 grams of Dietary Fiber (so minus the 2g. of fiber from the carbs=19 grams of carbs) and 4 grams of protein as well.

{she got this recipe from}

Monday, August 10, 2009


When I first started this blog, it was mainly for fast and healthy recipes. The more I learned about eating healthy and feeling good, the more I wanted to share not only food recipes, but healthy tips and goals.

I can't tell you how happy I am when I run into someone that says they read the Diabetic Blog. I can honestly say nothing makes me feel better! I've had some people that have actually taken on the challenge of the Diabetic Diet and have had incredible results! So..of course I thought it only appropriate to get some Testimonials from there challenges.

The first testimonial is from a close cousin that I absolutely love and adore! Vinnie Feller started the Diabetic Diet and has not only seen fast results from feeling good, but she looks fantastic!!

"I was introduced to the Diabetic Diet Blog about 4 months ago, and I am so grateful I was. At that point I was wearing a size 9/10 pant and I now wear a size 5/6. But I have not only lost those inches and weight, I feel great too. I feel like I have more energy, I am more organized, I accomplish more in a day, and I feel much better about myself. I am wearing clothes that I have not worn in 3 ½ years, since before I got pregnant with my first baby, and even some of those clothes are too big. I was concerned that eating healthier would make our monthly grocery bill higher, but it hasn’t. I have found that what we used to spend on groceries for two weeks, now will stretch over a one month period, because we eat about half as much as we used to, allowing us to spend that extra money on healthy fresh foods. Before starting this I was exercising everyday, and feeling so frustrated and discouraged because I was not seeing results. By simply eating a filling healthy breakfast, reading labels, controlling my portions, snacking right and continuing my exercise plan, I have seen the results in a much faster time than I ever thought I would. I feel so strongly about this plan, and I love to share it with everyone I talk to. It has helped my family and I so much, that I just wish everyone could join in. "

(Note to mention her husband, Shon has also lost 15 pounds from the Diabetic Diet!)
Thanks so much Vinnie, and I hope you continue to feel great, because your an awesome example of living a good and healthy lifestyle!

Friday, August 7, 2009

Did You Know?

Did you know that holding in your stomach and flexing it for 5 seconds equals one crunch? Something to think about while your sitting at your desk at work.
Just imagine if you had your stomach flexed all through out the day-I might have to try to make that a habit!

Thursday, August 6, 2009

Good VS Bad Carbs

This country with all it's diets has made the population absolutely scared of carbs. But do you blame them? Most of the weight gain comes from carbs. PROCESSED carbs that is. But people still assume any carb is bad for you.

For the first 7 months of being Diabetic, I was more than paranoid of the word carbohydrates. I thought they were deadly. I thought sugar was the reasoning behind me being diagnosed with Diabetes in the first place. I wanted nothing to do with them. Well, of course that only lasted 7 months when I realized I physically can't avoid all carbs for the rest of my life. So for the next month I binged on every carb I could find because once I had that first bite of that white sugar it was all over. So, obviously that doesn't work well being Diabetic. I had to find a happy-medium with carbs.

So I took several hours with researching, talking to dietitians, and finding the reasoning behind carbohydrates and where they get there bad rap from.

So which is which? Are carbs good or bad for you? The short answer is both.

What is the difference between a piece of white bread or a piece of whole wheat? What's the difference between eating french fries or a side salad with kidney beans, spinach, tomatoes, and carrots. Well, all of them are carbohydrates, but the second answers to those questions are that they are carbs our body is needing.

So what makes the difference? Fiber. Whole grains, vegetables, fruits and beans are all loaded with Fiber. Fiber is indigestible, therefore taking it a lot longer to absorb into our system, avoiding spikes in our blood sugar levels.

White bread and white rice have zero fiber content. They are not necessarily bad for you, but they carry absolutely zero nutrition value. So they are waisted and empty carbs, which can cause weight gain if you're only eating empty carbs. Fiber is so important to our bodies because it helps prevent colon cancer and promote weight control.

Men aged 50 or younger should be getting 38 grams of Fiber daily. Woman aged 50 or younger should be getting 25 grams of fiber a day. That's why eating our vegetables is so important. Most of the fiber in a fruit comes from the skin of the fruit. Apples, peaches, apricots, blueberries, plums, mango's-all of these are rich in fiber from there skins. Oats are especially good for fiber and lowering risk of Type 2 Diabetes, and also lowering cholesterol.

An added plus, is that fiber helps people feel more full, so they aren't as hungry throughout the day. Which is why oatmeal is so recommended for the mornings.

So what we want to do is pay more attention to the carbs that are high in fiber. Before buying breads, check 2 things-make sure it says 100% WHOLE WHEAT (not whole grain) and check the fiber content. 2-4 grams of fiber is very good for a piece of bread. Make the switch to whole wheat in every possible way; buns, rolls, tortilla's, pasta, crackers, bread. Add some beans to your salad. A 1/2 cup of beans can add up 4-8 grams of fiber to your day. Just eating 5 servings of fruits and vegetables will give you about 10 or more grams of fiber, depending on what you choose. Making these little adjustments can make a world of a difference.

What you want to stay away from is of course Sugar, "Added" Sugars, and refined "white" grains. (ex. white rice, white bread, white pasta)

Just remember THE WHITER THE BREAD, THE FASTER YOUR DEAD. (that always helps me remember, ha)

This was in an article in the 2008 Diabetes Forecast:

"There’s no way to sugarcoat the truth: Americans are eating more sugar than ever before. In fact, the average adult takes in about 20 teaspoons of added sugar every day, according to the USDA’s recent nationwide food consumption survey. That’s about 320 calories, which can quickly up to extra pounds. Many adults simply don’t realize how much added sugar is in their diets."

Just being aware is the first step. Read the labels and always check the fiber content. Making these small and simple changes will make a HUGE overall difference in your energy, and health!

Monday, August 3, 2009


Tonight Brad picked a name out of a hat and picked this lovely couple for the GIVEAWAY.

Blogger Dave and Liz said...

Would love to try and win it since I was just found out last year that I have high glu cose and that I am pre diabetic. I know you don't know me but I saw you off Elizabthe's blog.


I'm thrilled you read the Diabetic Blog Liz and I really do hope it helps you with your glucose numbers! Your food might be taking a change, but definitely a good one! If you have any questions at all about your glucose readings, always feel like you can email me any time! I would love to help you out.

That goes for everyone, always feel free to email with any questions at any
Thanks so much everyone for playing-that was a lot of fun! We'll have to do it again sometime:).

{Liz-please email me your shipping address so I can send you these great recipes!}

Wednesday, July 29, 2009


I'm doing a GIVEAWAY for this incredible Betty Crocker's Diabetes Cookbook! I live by this book.
As I've mentioned before, I don't cook that good, but these recipes are literally the easiest recipes to go by. Not only are they absolutely delicious, but they give you all the calories, carbs, and any other nutritional facts about each meal.

{leave a comment if your interested and I'll put them in a bowl and have Brad pick one and have it mailed out to you within a week:)}

Answers: Part 2

"Here's my question. Almonds are supposed to be so good for you. Are there any alternatives that are equally beneficial that will not kill me? Just curious."

Almonds (and walnuts) of course have countless benefits that provide so much nutrients and good nutrition to the body. But since you can't have them, that means nothing to you, ha. But unfortunately there are a lot of people out there that are allergic to nuts. So you're not the only one.
There are a lot of different things that Almonds and Walnuts contribute, so it just depends on what your looking for. Almonds and Walnuts carry a lot of Vitamin E in them, which is an incredible source of antioxidants but also helps regulate the physiological processes(in other words, helps your insides function properly). You can find Vitamin E in a lot of foods. Mostly in eggs, avocados, asparagus, the skin of the apple, spinach, potatoes, and oils such as olive oil or vegetable spray.
A handful of almonds a day can help lower bad Cholesterol by about 10%. Something else that can do that as well,is Flax seed. You can get Flax seed usually in the organic sections. I would consider using that in your yogurt, oatmeal, or even on top of your cereal. Flax seed is very healthy for you and offers a lot of good nutrition to your body as well. There is not one thing, or one food in specific that offers all the exact same nutrients an Almonds does, but Flax seed might be the closest thing when it comes to all the benefits.
Give Flax seed a try and just double up on those dark green vegetables:)

{Also, Flax seed is a grain, but I don't know if it contains anything that nuts do as well. you might need to double check before eating, and if you are allergic to them as well, I'll find some more foods for you}

Monday, July 27, 2009

Answers: Part 1

Since I only had the 2 questions, I'll go ahead and answer each question with a post:). The first question was:

"OK, this is NOT an announcement, but when I started all this new portion control stuff, like measuring with your hand, I was thinking, it was working great for me right now, but when I am pregnant, I am totally going to be starving, cause I eat more often when I am preggers....not necessarily MORE food at each sitting, just more often, does that make sense? SO, I was just wondering, do your portion sizes change when you are pregnant, do you need to just eat more frequently, what do "they" say about when you are pregnant, what to eat that would help you keep your weight maintained while you are pregnant...I will have more kids, not right now, but I am curious..."

A lot of woman think that because they are pregnant, they have to eat for 2. So they end up eating double the intake and double the calories, but they absolutely don't need to. When people say you "have to eat for 2", they are literally meaning, you are feeding two people, they don't mean you have to eat 2 plates every time you sit down. Which is why a lot of woman gain more weight then they have to. All your baby needs is the nutrients, not an entire serving for itself. What she recommended was to eat more "filling" foods. High fiber foods such as Oatmeal for breakfast (keeps you full longer) and a lot of vegetables and fruits. Make sure to get 100% whole wheat, it has more fiber. You want to eat foods that keep you fuller longer, and help you to have more energy while carrying the baby. If you're eating processed foods, you will feel hungry all the time-just like if anyone else was eating processed foods.
She also recommended eating snacks. But a snack isn't a pop-tart or ice-cream. You may be craving those things, but you can start your kids off eating healthy right from the womb. The more sugar you eat in the womb, the more the baby will become immune to sugar when the little guy gets out. So basically, the exact same concepts apply whether your pregnant, or just trying to eat healthier. Fill your stomach with healthy snacks. Go to SNACKS on the side of my blog for some good choices. So eating more snacks is for sure ok, you just have to make sure they are healthy for you and the baby.

Hope that helped:)

Tuesday, July 14, 2009

Questions and Answers

Dear Everyone-

The end of this week I have a visit with the good old Nutritionist and I'm taking questions if you guys have any. I would be more than happy to get them answered for you if I don't know the answer already. Thanks so much for the support of this blog! I can't tell you how wonderful it is each time I get a comment from you knowing we are all in it together.
Go ahead and leave your question as a comment and I'll answer them on a post along with all the questions and answers from all of you.
Yours Truly

Wednesday, July 8, 2009

Hooray for Hummus

I'm sure most of you cringe when you hear the word Hummus, which might be because most of you don't know what Hummus is actually made from and the benefits it has. It may not be the best tasting to some, but for the most part, it has a very distinct flavor and can add a lot of taste to a sandwich.
Hummus is a fantastic source of Iron, Fiber, Protein and Vitamin C. It is made with Chickpease and Garlic which is healthy for the heart. It has very little carbs which of course is good for everyone, especially the diabetics, and has fat intake, but the fat is from Olive Oil, so it's the fats your body needs. I'm not saying go eat a bucket of Hummus. Of course eating anything of too much isn't good for you, but when it comes to choosing a healthy condiment-it is very highly recommended.

Ideas for easy, healthy Hummus use

~Whole Wheat Ham Sandwich:
Tomatoes, Cheese (low-fat), Avocado, Hummus, and Ham

~Egg and Hummus Breakfast:
Whole Wheat with Hummus, Cheese, and scrambled Egg Whites (3)

~Turkey Wrap:
Whole Wheat Tortilla, Hummus, Turkey, Lettuce, Tomatoes, Cheese

Friday, June 19, 2009

Ways to Speed Up Your Metabolism

1. Breakfast EVERY SINGLE DAY!
The only way to get your Metabolism even started in your day is to eat breakfast within the first half hour when you wake up. The rest of the day your metabolic rate will be up and will continue to rise just by eating breakfast.

2. Pick Protein for Lunch
Even at work and sitting at a desk, you can still burn calories by eating a protein packed lunch. Protein builds muscle and muscle of course burns more calories than fat. So even while sitting at a desk, if you eat protein for lunch, it will keep your metabolism going and burn calories. You want at least 30 grams of protein-which is about a cup of Low Fat Cottege Cheese, or a 4 ounce boneless chicken.

3. Keep Dairy in your day
This doesn't mean ice-cream or eating blocks of cheese. The calcium from Dairy helps your body metabolize fat by increasing the rate at which is gets rid of waist, (umm, going number 2) so your body is regulated through your metabolism. A good amount is 8 ounces of low fat Milk a day or 6 ounces of low fat Yogurt.

Spices are incredible for your Metabolism. They are one of the only things you can eat that actually speed up your metabolism just by simply adding them to your meals. Make sure to put them on your Fish (Salmon) when you eat it so then you get double the benefits, because Fish carry Omega 3-fatty acids and those trigger rapid signals of "I'm full" to your brain. They also carry 90% of your Vitamin D recommended daily value.

Woman lose a lot of Iron from there periods every month which alone can slow down your metabolism because Iron helps carry oxygen to your muscles. When your Iron is low, your muscles aren't getting enough oxygen which of course slows down your metabolism. Make sure to add plenty of dark leafy greens such as Spinach to your menu along with Broccoli, Oats and beans. All of which carry a lot of Iron.

6.Working Out with Intervals
They did a study that showed people that walk/jog in between sprints for 20 mins off and on burn 3 times more fat than the people that run for a steady pace for 40 mins. The burst of speed can stimulate a fat-burning process within the muscles rather than going at a steady pace that your muscles get immune to. Also, if your a weight training kind of person, another excellent way to speed up your metabolism is to lift the weights slowly. Count 3 seconds every time you lift and let down.

The University of Utah did a study that the people that drank 8-12 ounces of water had a higher metabolic rate than those who only drank 4. They also say if you drink your water cold, it burns an extra 10 calories a day, which of course doesn't sound like very much, but in the long run you lose pounds in the overall year.

8. Get Your Sleep
When you lose hours of sleep you have 2 very important hormones that get thrown off (leptin and ghrelin). These 2 hormones help regulate energy use and appetite, and by losing sleep they are thrown off. Getting less than 7.5 hours of sleep a night can lead to more body weight from these 2 hormones not getting there proper use. Getting sleep is the most important thing you can do to help speed up your metabolism and overall feel better.

Tuesday, June 16, 2009

Planks and Push-Ups

A fantastic work out for those days when you don't have an hour at the gym, or you don't feel like running 12 miles. (which I am absolutely not capable of doing in my life, ha, but props to those who can)
It's an awesome work out when I only have half an hour or 20 mins if that. I highly recommend doing it-works all the muscle groups and even leaves you sore. Like I say, fantastic work out for those days you want a fast, efficient tone up!

Planks and Push-Ups
-For 20 minutes walk at a fast pass just around your block or on a treadmill if you have one. (for those of you who like the running, run for the 20 mins)So you can get your heart rate up by doing some cardio. Make sure to pay attention to your stomach while walking and be sucking/flexing the entire 20 mins.
-When you're done walking, get on the floor and hold your body in the plank position for 30 seconds.
-Right after that hurry and switch so your on a side plank position and hold there for 30 seconds. After that 30 seconds, do the other side for the same amount of time.-When you're done with the planks, do 5 man Push-ups. 5 is just in case you're not used to doing them. If you feel like you can do 10, for sure do 10.
Then start all over with the planks and push-ups so you do 2 rounds. You can do as many rounds as you can, but make sure to get at least 2 in. These little exercises catch every muscle group and is especially incredible for your Abs and Shoulders/Arms. Hope you enjoy it and most of all, get the exercise in for the day!

Thursday, May 28, 2009

Mexican Chicken and Beans

1 lb. boneless, skinless chicken (strips)

1 envelope (1 1/4 ounces) taco seasoning mix

1 can of black or pinto beans, rinsed and drained

1 can of whole kernel corn with red and green peppers, undrained

1/4 cup of water

Spray 10-inch nonstick skillet with cooking spray. Cook Chicken in skillet over medium-high heat 8 to 10 minutes, just until no longer pink in the center.

Stir in seasoning mix, beans, corn and water. Cook over medium-high heat 8 to 10 minutes, stirring frequently, until sauce is slightly thickened. Serve with whole wheat tortillas.

FAST, EASY AND DELICIOUS! One of the faves. Excellent source of protein, fiber, and good carbs. This recipe is from the Betty Crocker Diabetes Cookbook.

Tuesday, May 26, 2009

South Beach Snack Bars

Sometimes it's almost impossible to be able to find time to eat a snack in between meals, or when you don't have a piece of fruit and string cheese near by-this is a handy snack that I absolutely live by. The South Beach Bar. They're a little pricey ($3.80 for a box of 5) but well worth it. Each bar has 140 calories, 10 grams of protein, 4 grams of fiber, and 14 grams of Carbs. It literally is the perfect snack.
Dietitians recommend (for snacks) only eating 150 calories or less which is 15 grams of carbs. It's also approved through the American Dietitian Association. This little bar fills you up for a good while, and has zero hydrogenated oils in it. It's a fantastic snack to be caring around with you.
The only downside is that it has Aspartame in it for all your anti-aspartame'ers. Other than that, I consider it the perfect snack.

They come in a variety of flavors. I highly suggest the Chocolate.

Monday, May 18, 2009

Summer VS Ice Cream

There's just something about Summer time and ice-cream that seem to come hand in hand. I always considered myself more of a doughnut/cake/pie kind of person, but for some reason this summer has had my mouth watering for some good old plain ice-cream. So I did some comparing for the healthiest between fat-free vanilla yogurt or sugar-free to see what was the best choice along with some other options:

(One serving of ice-cream is 1/2 cup)

Fat-Free Vanilla Frozen Yogurt:
150 cal., 33 g carbs., 0 g fat

Sugar-Free Vanilla Ice-Cream:
165 cal., 32 g carbs., 5 g fat (3 g sat. fat)

Soft-Serve Vanilla Ice-Cream:
185 cal., 25 g carbs., 7 g fat (5 g sat. fat)

Plain Vanilla Ice-Cream:
260 cal., 26 g carb., 16 g fat (16 g sat. fat)

Waffle Cone: 160 cal., 28 g carb., 4 g fat (o g sat. fat)

Sugar Cone: 50 cal., 10 g carbs., 0 g fat

For this summer, your best bet would to be to try to stick with Fat-Free Ice-Cream. If you absolutely can't stand it or just love the real deal too much, then keep your control with eating just one serving at a time(1/2 cup).

When it comes to toppings, try to do what you can to get ice-cream that is already flavored so you don't feel like you need to add more. If your counting calories, toppings alone can add an extra 150 calories. For example: 2 tbsp of Chocolate Sauce is 109 calories, 1 tbsp of Chopped nuts is 50 calories, 1 tbsp of Whipped Cream is 8 calories, and a regular Maraschino Cherry is 8 calories. So just be careful when you load on the goodness.

Everyone always needs a good bowl of ice-cream, but just be careful so you don't end up hating it by the end of the Summer for what it did to your bod. When you eat your ice-cream, eat it slow and savor every bite so you can thoroughly enjoy it and be satisfied when it's gone. But don't deprive yourself! Just keep control so you enjoy all aspects of eating it.

Tuesday, May 12, 2009

Top Basic Weight Loss Strategies

I'm so sorry it has been so long since I have last updated. I've fallen off the ban-wagon of blogging and eating. Man, this summer weather is giving me the appetite of a lifetime! This week I literally have had to start over and get everything back in order. I'm sure all of us know, its 100% harder than it sounds. So for all of us that have fallen off, lets get back on and start over:). Thank goodness for even being able to start over, HA!

Today's post is really simple, but it was a good reminder so I thought I would go ahead and post it.

So a 10-year study called the National Weight Control Registry tracked more than 5,000 people to see how they lost weight and how they kept it off. Here are the strategies the successful participants had in common:

~Calorie controlled diet.

~One hour of exercise daily.

~Weighing in regularly-at least once a week. This allowed them to catch small increases in weight very quickly and take some corrective action.
Losing weight for medical reasons.

I really like this, because it comes back to consistency again. Just basic, simple habits that we can make or change in our day. For calorie controlled diet, just remember to go by your HANDS for those portions, and you will have all the control you need.

Also, when you think of the word exercise, don't think of you sweating off your nose and working out till you literally can't even stand up. This could mean walking, running, gardening, cleaning your house, even grocery shopping. Just keep your body moving through out the day and that will keep your metabolism going!

Tuesday, April 28, 2009

Lime Chicken

Lime Chicken

-3 tbsp. Soy Sauce
-1/2 tsp. grated Lime Peel
-1 to 1 1/2 tbsp. Lime Juice
-1/2 tsp. Tabasco Sauce
-4 Boneless Chicken
-1/4 c. Veg. Oil (or extra virgin)

Combine soy sauce, lime peel, lime juice and Tabasco sauce in a jar. Pour 2 tbsp over chicken in a sealed bag and marinate for about 45 mins to an hour. Turn bag occasionally. Add Oil to the rest of the Lime mixture. Grill Chicken for 7-10 mins on each side. Put some dressing on the Chicken while cooking. The rest of the dressing in the jar you can use for a salad with cut up Chicken unless you want to eat the Chicken alone. ENJOY!

Thursday, April 23, 2009

We are what we DRINK

Something that took me by surprise that my nutritionist had me change was drinking soda. I knew drinking soda of course wasn't the best thing in the world for my body, but being Diabetic, my Kidney's are already poor from the imbalance of my sugars. Drinking soda would just damper their use even more. This definitely doesn't just apply to the Diabetics. The average American drinks 192 gallons of liquid a year-which is about 2 liters a day. We all know the sugary damage regular soda's can do for you, but what about those diet sodas? I'm sure your asking yourself "What's wrong with zero calorie drinks?". Well, I have 3 good reasons why drinking any kind of soda, whether it be diet or regular are probably not the best choice of liquid for your body.

Reason #1- Just because diet soda is low in calories, doesn't mean it can't lead to weight gain. It may only have 5 or fewer calories per serving, but some studies suggest that drinking sugary-tasting beverages, even if they're artificially sweetened, may lead to a high preference for sweetness overall. That means sweeter cereal, bread, dessert-everything. Considering there are 15 calories in every teaspoon of sugar, that's not the best news if you're watching your weight.

Reason #2- So not only are you drinking absolutely zero nutrition when you have a diet soda, but you're also using up that empty space in your stomach that could be used for something better in value when it comes to nutrition. Water of course it always the perfect option, but also switch it up with some natural V8 Juice or even a cup of Low-Fat Milk is better because your at least getting the nutrients and antioxidants. One diet soda a day of course isn't going to do much damage, but if your downing 4-6 cans a might be something you should take into consideration of working on to change.

Reason #3-There is always that Aspartame controversy that has everyone a little scared of eating sugar-alternatives. Me and Brad researched Splenda, because I still wanted to taste sweetness on a daily basis but also heard the negative about it. All of the sugar alternatives such as Splenda, Aspartame, etc. passed the FDA and after hearing all the controversy they actually tested them again, and still passed. So they seem to be safe, but they found some side effects such as dizziness, headaches, diarrhea, memory loss, and mood changes that were linked to sugar-alternatives.

Over all, it's just better for your health and energy to replace those non-nutritional drinks for something that would better benefit you and your health. They say it takes 32 cups of water to compensate for 1 soda. Little changes like this in your diet will be a smarter and over all more beneficial way of life.

Tuesday, April 21, 2009

Including Sweets in your Meal Plan

I came across this fantastic article that I wanted everyone to read. It still applies to all those non-diabetics out there as well.

Here is the website, just click here and it should take you right to it.

Wednesday, April 15, 2009

Healthy Side Dishes

A couple of some fast, easy, healthy recipes to go along with the main course. Enjoy!!

Roasted Asparagus
-1/4 Extra Virgin Olive Oil
-1 tbsp. Lemon Juice
-1/2 tsp. Garlic Salt
Mix ingredients and place in 9 by 13 pan. Roast for about 12-15 mins.

Brown Coconut Rice
-1 Tbsp. of coconut milk
While cooking your rice, put the tbsp of coconut milk in and you'll get the best flavour with your brown rice.

Roasted Potatoes
-2 tbsp. Extra Virgin Olive Oil
-2 Garlic cloves
-1-2 tsp. Rosemary
Mix together with potatoes until they are covered. Oven @ 450 for about 30-40 mins.

-2 tbsp of Extra Virgin Olive Oil
-salt and pepper to taste
Preheat grill to medium. Grill until tender for about 3-4 minutes per side.

Sauteed Spinach with Mushrooms and Onions
-1 tbsp of Extra Virgin Olive Oil
-1 tsp of crushed garlic
-1/4 cup of diced onion
4 Mushrooms sliced (or how ever many you want to use)
salt and pepper to taste
1 pound of Spinach

Heat olive oil in skillet over medium-low. Add Onion and cook until tender, but not brown for 2 mins. Add Garlic and cook for 1 min. Add mushrooms and cook for 2 mins.
Add Spinach with salt and pepper to taste and toss with Olive Oil mixture until Spinach just begins to wilt.

Monday, April 6, 2009

Hang In There!

Ever since I have been Diabetic, I've had the opportunity to meet several people with Diabetes, both type 1 and type 2. Yesterday I ran into my husbands aunt that had just recently been diagnosed with Type 2 Diabetes. They say 90% of Diabetics are Type 2, and 10% are Type 1, so Type 2 is way more common than Type 1. Anyways, we got to talking and she expressed how scary it has been to learn so much about her body and the changes that need to take place in her eating habits. Feelings I remember as clear as day. It's quite the shock to learn you have Diabetes, whether it be Type 1 or Type 2. Both are significant. She was explaining to me all the changes in her eating that had already taken place and how she hadn't exercised in so long, and now she's on the treadmill every day. I was so excited for her! Not because she was recently diagnosed and will now have to monitor every little thing she puts in her mouth, but for the fact that she will start to feel like she did when she was a kid. She will get that energy that she hasn't, most likely had in a long time. She will feel rejuvenated and accomplished by getting control of her eating. She will feel like she has control over her life.

I truly believe with all my heart, that if you have control over your eating, you can have control over anything in this lifetime. Everything we put into our bodies defines us. The food we eat controls how every organ in our body functions and how our brain works. It controls our moods and the stability of our hormones. Everything we put into our mouth controls our energy levels and how fast our metabolism works. Sometimes it can even control how long we live. It's truly the source to which we survive.

I remember Dr. Sohervardi telling me when I was first diagnosed to "Get control of your Diabetes before it controls you!". I had that flashback while I was talking to Brads aunt. I couldn't help but feel so excited for her, knowing that she was taking control. This concept doesn't have to only belong to all the Diabetics out there. If you are at a point in your life where you want change, whether it be change in your energy levels, change in your body weight, change in a new exercise routine, or change in just feeling better about yourself, this applies to you. You are the only one to take control of what you eat and how good you feel. I hate how it took Diabetes for me to know that, but now that I do, I want to share the benefits of eating healthy and the impact it has had on my entire life. It's hard. It's very hard. But it's hard for everyone who is watching what they eat.

Patience is the key factor! I remember when the media was making such a fuss over Oprah and her weight gain. She simply said, "It all comes back to my eating and exercise". I think of her as someone that has all the opportunities in the world. She has limitless money, access to every weight loss program known to man, knows some of the most incredible and knowledgeable nutritionists and dietitians in the nation, and in the snap of a finger can have any personal trainer at her door in a matter of seconds. But yet she still managed to put on weight. It's something that doesn't happen over night. Consistency is the answer. If you have had a bad eating day, that's normal. It's human to want a cookie or a massive hamburger! Don't beat yourself up! Some days you just need one. It's the long run that is the most important. They say if you have had one bad eating day, it takes 3 days of eating healthy to compensate it. Just get back on the ban wagon the next day and start over. It's a cycling process that takes motivation, effort, and like I say, patience. Don't wake up and say you will eat healthy every day for the rest of your life. Wake up and say, I'm going to eat healthy TODAY. Take it just a day at a time. You can do it!

So for all of you who are in the same boat, hang in there. The benefits are unexplainable. You don't need me to tell you-you'll be able to look and feel the difference that takes place all by yourself.