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 day....it 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.

Wednesday, April 1, 2009

Calorie Myths

I was sent this article for my "Daily Fuel" from the Diabetic Nutrition Lounge. I loved it so much I couldn't help but post it. It's good to know for everyone! Just some myths about calories and the straight facts that we all should know.

Myth: Grapefruit burns calories.

Fact: Digestion of any food requires a small amount of energy. But no food, nor food component, has any special ability to "melt away" body fat.

Myth: Margarine has fewer calories than butter.

Fact: Regular stick margarine and butter contain the same number of calories, about 36 calories per teaspoon. For a spread with fewer calories, try jelly or jam with 16 calories per teaspoon.

Myth: A rich, fudge brownie, before bedtime, is more fattening than the same brownie eaten for lunch.

Fact: The clock doesn't make a difference. No matter when they're eaten, calories seem to have the same effect in the body. Too many can add up to extra body fat. Timing has no direct effect on how your body uses the calories. Evidence does suggest that eating regular meals, especially breakfast, helps to reduce fat intake and minimize impulsive snacking, which can add up to excess calories over the course of a day.

Myth: Toasting bread reduces its calorie content.

Fact: That's nothing more than wishful thinking. Toasting doesn't "burn-off" any calories, it just changes the flavor and texture a bit.

Myth: Potatoes and bread are fattening.

Fact: By themselves, they're not high in calories, 88 calories for a medium (4-ounce) potato and 70 calories for an average size slice of bread. Both potatoes and bread are great sources of complex carbohydrates. However, high-fat toppings or spreads can add up to excess calories. Consider the calories in one tablespoon: sour cream (30 calories), butter or margarine (100 calories), and regular mayonnaise (100 calories).

Myth: Extra protein makes you strong.

Fact: The body has tremendous reserves and is very adaptive. The idea that you have to eat specified foods in specified amounts every day to maintain performance is unsound. You do not need to starve yourself to lose weight. When we are active, our body uses its own fat and carbohydrate for fuel. A diet that includes animal and vegetable protein supplies all the body needs to replenish its stores. There is no super diet for super performance. Besides, high protein diet often lack key nutrients found in carbohydrate foods. You need every kind of food. Avoiding any kind of food is just as wrong as ingesting food supplements.

Myth: Exercise makes you eat more. Often people shy away from doing exercise using this excuse.

Fact: However, research has shown that after 20 minutes of exercise people ate no more than those who had done nothing. The only difference was that those who had exercised thought the food tasted better.