Mission Statement

This is from our April 2008 Article

Diabetes & Weight Loss- Not an April Fool’s Joke

Not many people know that almost 9 out of 10 people with newly diagnosed type 2 diabetes are overweight. Losing some weight can be beneficial to better management of your diabetes. With diabetes, losing weight can help in 2 important ways. One way is it can lower insulin resistance which allows the insulin your body makes to do a better job lowering your blood sugar level. If you are taking medicine, weight loss can lower your blood sugar and you may be able to take less medicine or even better yet, stop taking medicine for it at all. The second important way reason for losing weight is it can improve your blood pressure and lower your blood fat levels.
So you may ask how much weight loss is enough to show improvement? The National Academy of Science says 5-10 % or more of your initial weight is the amount necessary to improve your health. This means to reduce your BMI by 1-2 points. Keeping this weight off for one year or more is considered a long term weight loss. You may then see lower cholesterol, lower blood pressure and lower blood sugar levels! All for 5-10 % weight loss!!
So where do you begin? Start with what you eat and how much, or portion control. It is possible to lower the number of calories you actually eat each day without eliminating all of your favorite foods. Cutting back on the total amount you eat each day is the first step towards healthy and successful weight loss. A serving isn’t what you happen to put on your plate. It is a specified amount of food according to a specified measurement, such as a cup, a teaspoon, an ounce, etc. A portion is the number of servings you decide to eat. The types of food you choose to eat and the size of your portions decide the number of calories you are actually getting in your daily food intake. Si if you eat less, you eat less calories. For many people, it takes time to retrain our bodies, our stomachs, our eyes and heads to recognize what a sensible moderate serving looks like and tastes like.

One size does not fit all. Remember many factors determine how much food you can place on your plate, such as how old you are, your sex, level of activity and appetite. And follow the “Mindful Eating” philosophy:
• Be aware- think about what and how much you are eating
• Eat slowly- savor each bite
• Identify how often you eat
• Enjoy eating- it is meant to be pleasant
Give your body the chance to respond to what you give it so you can enjoy the food, the taste, and the eating experience.
 

Cooking Healthy Foods in a Hurry

It is 5:00, you have been working all day, the family is hungry, and you are tired. This is a prescription for that tempting decision to drive into the closest fast food restaurant, or maybe grab a pizza, and instantly dinner is served. The thought of going home and cooking that dinner meal is overwhelming, at the very least. This is an ok choice once in a while, like 1-2 times a month. But more than that, it proudly takes on the award of less than healthy eating. Those instant food rewards can be packed with calories, saturated fats, cholesterol and salt!!
So is the other choice to get home, spend hours preparing that healthy meal for your family? Absolutely not! By using some healthy cooking shortcuts, the right equipment, smart grocery shopping and a determined effort you can make a meal fit for a king and your health. Read these helpful suggestions and see which ones you might try tonight.
Stop in your favorite grocery store and browse through the deli section, looking for those items with ready to heat and serve foods that aren’t covered with high fat sauces, gravies or salad dressing. Stay away from that fried chicken which always seems to smell the best! Why not try that rotisserie chicken which is lower in fat (and even lower if you take off that skin when you get it to your table!). They have some intriguing seasonings on them which add some flair to an ordinary chicken. Grab a bag of frozen vegetables, maybe even the ones you microwave in the bag, add a whole grain roll and you are done! Now that wasn’t bad and took no time at all.
Choosing meats that are ready to cook and put in the oven, like boneless skinless chicken breast, fresh or frozen fish, turkey cutlets- add your own herbs and spices, place in a baking dish and into the oven. While they are cooking, steam some instant brown rice, add a vegetable or salad and you have a heart healthy meal with minimal preparation time and little clean up too!
Buy a slow cooker and make some healthy soups or stews- add lean meats, potatoes, carrots, celery, onions or whatever vegetables you like and when you get home all you have to do is set the table! How about getting out that bread baker and make some whole grain breads which will smell so good when you get home after a long day! Look over those frozen items. Be a savvy label reader and choose those meals lower in calories, fat, salt- they are there- now add a salad and the meal is ready.
Healthy eating at home can be done. With a little thought to the grocery list, a few cooking tools, a few easy to prepare items and you are ready to take care of your eating health without waiting in that line at the fast food drive through!!!

Try this delicious salmon recipe tonight! A dose of Omega-3’s for your heart!

Baked Salmon with Herbs

1 ½ lbs. salmon filets
¼ cup chicken broth, fat free
2 tablespoons lemon juice
3 cloves garlic, pressed
2 tablespoons chopped or dried parsley
1 tablespoon dill weed
1 teaspoon basil
½ teaspoon Dijon mustard

Preheat oven to 450 0. Place fish in baking dish. Mix all other ingredients together. Spread over fish filets evenly. Cover and bake, about 15 minutes. (Can also be cooked on grill.)
Nutrition Information
Serves 4
Calories- 195
Calories from fat- 35
Total fat- 3.9 grams
Saturated fats- 0.5
Cholesterol- 54 mg.
Protein- 36 grams
Fiber- 0.45
Sodium- 250 mg.

 

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