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Diabetes Awareness Month!

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Diabetes Awareness Month 2015Welcome November and Diabetes Awareness Month!  We’ve gotten through October and Halloween and are looking forward to Thanksgiving, Christmas and the New Year.  But first, we need to stop and recognize a potential health crisis.  Diabetes continues to play a huge role in the health of our nation and around the world.  The good news is that this is a condition you can control!  The key to control is Knowing Your Numbers.  Have a simple blood glucose check performed and you can quickly assess your diabetes risk or diabetes control.  Remember, being overweight, obese or having a family member with diabetes can increase your risk for developing diabetes.  Get checked if you:

              • Have a Body Mass Index (BMI) greater than 25
              • Lead a sedentary lifestyle
              • Have  a history of Polycystic Ovary Syndrome
              • Have a history of Gestational Diabetes
              • Gave birth to a child weighing more than 9 pounds
              • Have a history of Heart Disease, High Cholesterol or High Blood Pressure
              • Have a family member with Diabetes
              • Are 45 years or older

A quick look at what the numbers mean can give you an idea of where you stand.  Most often, a Fasting Blood Glucose value will be used.  This is preformed after an overnight fast and before any food or beverage in the morning.  A one-time test may not always tell you everything you need to know but at least it can help to move you in the right direction!

  Blood Glucose Results
Normal: Pre-Diabetes: Diabetes:
Fasting Glucose:
(No food or drink previous 8 hours)		 < 99 mg/dL 100-125 mg/dL >126 mg/dL    
on two separate draws.
Random Glucose:     >200 mg/dL

As the table shows, the numbers tell the story.  A blood glucose check is a quick and easy way to get more information.  If you’re not sure what the numbers mean or what you can do to take control, talk with your doctor or health care provider to get more answers and referrals to an education program. Being diagnosed with Pre-Diabetes or Diabetes is not a bad thing, it might just save your life!  Don’t wait. The time is now to take action to change your life.

“It’s Your Health. It’s Your Life. Make That Change!”

~John

Pumpkin Spice Cheesecake

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Pumpkin_cheesecake

This recipe for Pumpkin Spice Cheesecake was featured on the Morning Joy (ECSU) radio show this week. Pumpkin, especially “Pumpkin Spice” is everywhere this year–from lattes to beer to yogurt and even Oreo’s! Pumpkin as a vegetable is actually very low in calories (about 50 calories per 1 cup, raw) and is high in fiber as well as being a very good source of vitamin A, vitamin C, vitamin E, Magnesium, Potassium and Iron. For those of you who cannot get enough “pumpkin spice” this season, here in another way to get your fix but in a lighter way (only 85 calories per slice!).  

Pumpkin Spice Cheesecake

Ingredients:

  • 24 oz. nonfat cream cheese (bar-type)
  • ¾ c. canned pumpkin
  • 1 t vanilla extract
  • ¾ c. egg substitute
  • 2 T cornflake crumbs
  • ½ c. sugar
  • ½ t cinnamon
  • ¼ t ground cloves
  • 12 T Fat Free Whipped Topping

Directions:

Preheat oven to 325 degrees.  In large bowl, combine cream cheese, pumpkin, sugar and vanilla.  Use electric mixer and beat at high speed until well blended.  On low speed, beat in egg substitute and spices.  Increase speed to high and continue to beat until well blended.

Use 9-inch pie pan coated with nonstick cooking spray.  Add cornflake crumbs to the pan and shake lightly to coat bottom and sides with crumbs.  Pour in cream cheese mixture.  Bake at 325 degrees for 45 minutes until center is set but not firm.  Cool on wire rack.  Cool several hours before serving.

Note:  top may crack.  Serve with a dollop of whipped topping to hide cracks.  Serves 12

Nutrition Facts Per Serving:

Calories                     85 Saturated Fat                0 gm Carbohydrate             14 gm
Fat                             1 gm Sodium                     300 mg Fiber                             0 gm

Nutrition Pair ™

It’s Your Health.  It’s Your Life.  Make that change! ™

Brussels Sprouts with Balsamic Vinegar Sauce

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iStock_000014539902XSmall

Here is our simple & delicious Brussels sprouts with a balsamic vinegar sauce recipe that was featured on the Morning Joy ECSU radio show this week.   In our experience as Dietitians, it has come up as the absolute top least favorite food of our clients!  Why?   Well, maybe they have memories of plain boiled sprouts or the way the house really gets smelly when you cook them.

Our suggestion– try them again using this recipe!  Approach them with a beginner’s mind. They are incredibly good for you—high in Vitamins A & C, folic acid and fiber.  Also, they are cruciferous vegetables.  Cruciferous is a Latin word meaning “cross-bearing” due to the shape of their flowers, whose four petals resemble a cross (Cool!)  Cruciferous vegetables include cauliflower, cabbage, bok choy and broccoli.  Research indicates that these vegetables have anti-cancer properties. 

Our kids love this recipe as as well.  Let us know what you think of this recipe.  Happy Fall to you all!

It’s Your Health.  It’s Your Life.  Make That Change!

~ Angie & John

 

Brussels Sprouts with Balsamic Vinegar Sauce

  • Preparation time: 10 minutes
  • Serves:  6

Ingredients:

  • 1-1/2 pounds fresh Brussels sprouts
  • 2 cloves garlic, peeled and sliced
  • 1 medium yellow onion, peeled & sliced
  • 2 tablespoons olive oil
  • 1/4 cup balsamic vinegar
  • dash salt
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons tub margarine

Directions:

  • Trim off the stems and remove any limp leaves from the sprouts
  • Blanch sprouts in boiling water w/top  for 5 minutes
  • Drain and rinse under cold water to stop cooking
  • Heat a large frying pan and add the olive oil, garlic and onion
  • Sauté until the onion becomes tender
  • Add the blanched & drained sprouts.
  • Sauté a few minutes until the sprouts are cooked to your liking
  • Add the vinegar and toss so that all the sprouts are coated
  • Add the tub margarine, salt and pepper and toss together

Nutrition Facts per Serving:

Calories:                                      136

Fat:                                            8 gm

Saturated Fat:                          1 gm

Carbohydrate:                       13 gm

Protein:                                    4 gm

Fiber:                                        5 gm

Sodium:                                109 mg

Chicken, Rice, & Vegetable Casserole

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chicken veg ric

This is a healthy and delicious casserole meal that can be put together quickly or even made ahead of time.  The other wonderful thing is that it cooks on its own while you take care of other things in your life.  Easy assembly and easy clean up.  John prepared this on our first date almost 21 years ago!  Needless to say, I was quite impressed.  A man who can cook…how wonderful!!!

Ingredients: 

  • 2 lb. Boneless, Skinless Chicken Breasts
  • 1 cup (uncooked) Instant Brown Rice
  • 4 cups raw Broccoli and Carrots mixed
  • 2-15 oz. cans No Salt Added Italian Stewed Tomatoes
  • Your choice of seasonings:  Italian Seasoning, Oregano, Basil, and/or Garlic Powder
  • Non-stick Spray
  • 4 T Grated Parmesan Cheese

 

Directions:

Preheat oven to 3750 F.  Clean and prepare vegetables, set aside.  In large Pyrex baking dish, coat bottom with cooking spray.  Sprinkle your choice of seasonings over bottom of dish.  Add rice to dish, spread to cover entire bottom.  Place 1 piece of chicken in each corner of dish.   In center, arrange vegetables around chicken.  Sprinkle again with your choice of seasonings.  Add stewed tomatoes to cover chicken & vegetables.  Top with Parmesan cheese and seasonings, if desired.  Bake at 3750 for 35-45 minutes.  Do not overcook!!  Serves 4 

 

Nutrition Facts Per Serving (~4 oz, Chicken, 1 Cup of Vegetables, 3/4 Cup of Rice):

 

Calories                     500 Saturated Fat              2  gm Carbohydrate           54 gm
Fat                             8 gm Sodium                    300 mg Fiber                         10 gm

Never Stop Celebrating World Breastfeeding Week!

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Mommy & Jwbw2015-logo-mMommy & B

 

 

 

 

“Imagine that the World had created a new ‘dream product’ to feed and immunize everyone born on earth.  Imagine also that it was available everywhere, required no storage or delivery and helped mothers to plan their families and reduce the risk of cancer.  Then imagine that the world refused to use it”.     ~ James Grant, Executive Director for Unicef  (1980-1995).

John and I are huge fans of breastfeeding.  As parents, we have seen the wonderful outcomes and rewards that breastfeeding has provided in our own children.  As Registered Dietitians, we know that breastmilk is nature’s most perfect food.  Besides the ideal balance of carbohydrate, protein, fat and micronutrients, it contains antibodies specifically obtained from the mother to destroy viruses and harmful bacteria.  The benefits of breastmilk extend well into an infant’s adult years and will reduce their risk of ever developing obesity, diabetes or cancer.

Today ends World Breastfeeding Week  but we will continue to “celebrate” and promote breastfeeding!  The World Alliance for Breastfeeding Action (WABA) announced this year’s theme as “Breastfeeding and Work:  Let’s Make it Work”.  WABA is rallying for global action to support women to combine breastfeeding and work. They state, “Whether a woman is working in the formal, non-formal or home setting, it is necessary that she is empowered in claiming her and her baby’s right to breastfeed”.

Many hospitals and health departments are taking the time to enhance their breastfeeding education series and many have specially trained breastfeeding educators or Lactation Consultants available to answer any questions or concerns you may have.  They are another key resource ready to help foster better child health while also helping to  improve the bonding experience between mother and child.  Check with your local hospital or health department to see what they offer.  Another great resource for more breastfeeding information is the La Leche League International.  You can find all kinds of informative news on their website!

Hey Dads, don’t think you’re not a player in this event!  Your support and encouragement for Mom can be that extra piece of motivation she needs to inspire her to try breastfeeding.  Plus, being involved with our child’s feeding routine will help ease some of those struggles newborns can cause their parents and can also enhance the Daddy-Child bonding time as well.

There are many obstacles involved with breastfeeding and yes, it may be difficult.  But with support, encouragement and assistance of family and friends, those barriers may seem to diminish.  Remember, breast milk is specially formulated for your baby, it’s always ready to go (no mixing, measuring or shaking required!), it’s always the right temperature and best of all, it’s free!  Give your child a head start to a healthier life.

It’s Your Health.  It’s Your Life.  Make That Change!

~ Angie & John

Orzo Salad with Spinach & Pine Nuts

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 This is a cool delicious summer salad made with orzo pasta, spinach, feta, pine nuts & Craisins.  It can be served as a main dish or a side.  One of our favorites!  Enjoy!

orzo salad

Ingredients:

  • 16 oz Orzo, uncooked
  • 2-32 oz containers of unsalted Chicken Stock (We use Kitchen Basics)
  • 2 tbsp Olive Oil
  • 1 cup Fresh Basil, Julienned
  • 3/4 cup toasted pine nuts
  • 1.5 cup Crumbled Feta Cheese
  • 1 cup Dried Cranberries (We use Craisins)
  • 1- 11 oz. package Raw Spinach
  • 3 stalks chopped Scallions
  • 1 lemon, juiced
  • 1/3 cup Olive Oil
  • Salt and Pepper (to taste)

Directions:  

Cook orzo in unsalted chicken broth according to package directions but substitute  chicken broth for water. Drain orzo well and toss with 2 tbsp. olive oil.  Spread on cookie sheet lined with parchment paper or wax paper & allow to cool. Mix together orzo, basil, spinach, pine nuts, green onions, Craisins and feta cheese in a large bowl and mix gently.  Whisk lemon juice and 1/3 cup olive oil and toss with salad.  Season with salt and fresh ground pepper to taste.  Can be made the night before, however, do not toss with lemon juice and olive oil until serving. Serves  12.  

Nutrition Facts
Servings Per Recipe: 12
Amount Per Serving
  • Calories:  370
  • Total Fat:  19 g
  • Saturated Fat:  4 g
  • Polyunsaturated Fat:  4 g
  • Monounsaturated Fat:  9 g
  • Cholesterol: 17 mg
  • Sodium:  262 mg
  • Potassium:  290 mg
  • Total Carbohydrate:  44 g
  • Dietary Fiber: 5.5 g
  • Sugars:  8 g
  • Protein:  11 g

It’s Your Health.  It’s Your Life.  Make That Change!

 

And the Winner is…..

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Fruits and Vegetables 1.2015

I know it may be a little late to weigh in on the diet debate since we’ve already made it half-way through the “Diet Month” of January!  However, US News and World Report once again tabbed the DASH Diet as the Best Overall Diet in their 2015 Review.  Keep in mind, the DASH Plan was originally designed to help lower blood pressure.  DASH actually stands for Dietary Approaches for Stopping Hypertension.  The main emphasis with the DASH Plan is to increase intakes of fruits and vegetables while choosing lean protein sources, such as fish, chicken breast or the leanest cuts of beef or pork.   Although it was not developed for weight loss, it has shown that weight loss is a side effect of following this plan.  What is reassuring is that this Meal Plan is a healthy alternative that does not require any exotic foods or recipes.  It is a safe way to eat that will help you meet your daily nutritional needs and help you achieve better health.  We believe in the DASH Plan and often work with our clients to adopt this meal plan as part of their daily intake.  Many of the foods included in this plan can also be beneficial in helping to reduce chronic inflammation associated with eating higher sodium and higher fat meals.  Chronic inflammation has been identified as a risk factor in developing heart disease and diabetes.  You can find out more about the DASH Plan and start making the changes that can help you get healthier and feel better!  Remember, you hold the keys to better health in your hands!

 

It’s Your Health. It’s Your Life. Make That Change!

~John

November’s Here….It’s Diabetes Awareness Month!

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Diabetes continues to play a big role in the health of our nation.  Over 29 million Americans have Diabetes.  However, according imageto the Centers for Disease Control, 21 million are diagnosed but another 8.1 million have diabetes but do not know it!  There are 86 million Americans that have a condition known as Pre-Diabetes. This is when blood sugar levels are above normal levels but not high enough to be diagnosed with diabetes.  To make matters worse, about 90% of those with Pre-Diabetes do not know they have it.  Diabetes and Pre-Diabetes are a concern.  Having one of those conditions can significantly increase your risk for heart disease, stroke, and kidney failure.  It is important to find out if you are at risk for Diabetes or Pre-Diabetes.  Fortunately, there are things you can do to reduce your risk of developing it.  Remember, there are two types of Diabetes.  Type 1 Diabetes is when the body does not produce any insulin.  Insulin is the hormone that helps to take blood sugar from the blood stream into the cells to be used for energy.  Without insulin, blood sugar levels will continue to rise.  Type 1 Diabetes accounts for about 5% of the population that has diabetes.  It is thought to be an auto-immune response that causes a destruction of the cells in the pancreas that produces insulin.  Because of this destruction of cells, a person with Type 1 Diabetes MUST take insulin to live.

imageType 2 Diabetes, is often considered a “lifestyle” disease.  The most common type of diabetes typically impacts those that are overweight or obese.  As you can see in the slide from the CDC, obesity and diabetes are closely linked.  As weight increases, your risk for Type 2 Diabetes will increase as well.  There are studies being conducted right now trying to determine why this happens.  It has been thought that the extra weight somehow inhibits the body from using insulin correctly.  With Type 2 Diabetes, the body may be producing more than enough insulin to manage blood sugars.  However, the body is resistant to those actions and blood sugar levels rise.  To control blood sugar levels, people with Type 2 Diabetes may need pills or insulin.  Diet and activity levels also play a vital role!  The elevated levels of glucose and insulin in uncontrolled Diabetes increases the risk of heart disease, stroke and kidney disease.  Weight loss, as little as 5-10% of current weight can make a big difference in lowering risk factors.  That weight loss may be all that is needed to bring blood glucose levels back into a more normal range.

Regardless of the type of Diabetes a person may have, some things do not change.  Proper nutrition and increased activity levels are the main components in any treatment plan!  We know that making changes to reach those goals can seem difficult but taking time for yourself can make a big difference in your health outcomes.  Small changes to start with can lead to bigger changes in the future.  Stay focused on your goal, know your risk factors, visit your doctor, see a Registered Dietitian and Certified Diabetes Educator and do everything you can to to live a healthier life.

Stayed tuned during the month of November as we provide more information and tips to help keep you informed and aware during Diabetes Month!

It’s Your Health. It’s Your Life. Make That Change!

~John

Toasted Pumpkin Seeds

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Toasted Pumpkin Seeds

Carving a pumpkin this weekend?  Don’t throw away the pumpkin seeds!  Toasted pumpkin seeds are a yummy and healthy snack that’s high in fiber, protein, unsaturated fat and magnesium.

pumpkin seeds

Ingredients:
1 medium sized pumpkin

olive oil

salt

Instructions:

  1. Preheat oven to 400°F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds.
  2. In a small saucepan, add the seeds to water, about 2 cups of water to every half cup of seeds. Add a half tablespoon of salt for every cup of water (more if you like your seeds saltier). Bring to a boil. Let simmer for 10 minutes. Remove from heat and drain.
  3.  Spread about a tablespoon of olive oil over the bottom of a roasting pan. Spread the seeds out over the roasting pan, all in one layer. Bake on the top rack until the seeds begin to brown, 10-20 minutes, depending on the size of the seeds. (Smaller pumpkin seeds could toast more quickly.) When browned to your satisfaction, remove from the oven and let the pan cool on a rack. Let the seeds cool all the way down before eating. Either crack to remove the inner seed (a lot of work and in my opinion, unnecessary) or eat whole.

NUTRITION FACTS:

Serving Size:                       1 oz.

Calories:                              250

Total Fat:                              6 g

Saturated Fat:                        1 g

Trans Fats:                              0 g

Cholesterol:                       0 mg

Sodium:                             160 mg

Carbohydrates:                15 g

Dietary Fiber:                         0 g

Sugars:                                      0 g

Protein:                                  5 g

It’s Your Health.  It’s Your Life.  Make That Change!  

Source:  Simply Recipes http://www.simplyrecipes.com

Photo credit: <a href=”https://www.flickr.com/photos/notbrucelee/1960831471/

Tuna Pita Pockets

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pita pocket

Tuna Pita Pockets

Running out of lunch ideas?  Here is a an inexpensive, easy and healthy one!

Ingredients:
1 1/2 cups shredded romaine lettuce

3/4 cup diced tomatoes

1/2 cup finely chopped green bell peppers

1/2 cup shredded carrots

1/2 cup finely chopped broccoli

1/4 cup finely chopped onion

2 cans (6 ounces each) low-salt white tuna packed in water, drained

1/2 cup low-fat ranch dressing

3 whole-wheat pita pockets, cut in half

Instructions:

In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.  In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine.  Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.  Makes 6 servings.

NUTRITION FACTS:

Serving Size:                       ½ pita

Calories:                              200

 

Total Fat:                                5 g

Saturated Fat:                           1 g

Trans Fats:                                  0 g

Cholesterol:                          20 mg

Sodium:                               350 mg

Carbohydrates:                    23 g

Dietary Fiber:                              4 g

Sugars:                                           2 g

Protein:                                    14 g

 

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Angela Lamberson, MS, RDN, LDN, CDE, Certified Integrative Health Coach

John Lamberson, MS, RDN, LDN, CDE

Phone: 252.335.WELL or 252.335.9355