A Yummy Fall Treat that is Fairly Healthy too!!

Fall Fruit Focaccia Compliments of Rachael Ray Online :)

An Update and Apoligy

Sorry for not blogging in like 6 months, I guess the final semester of an Undergraduate degree, applying for internships, and just plain life got in the way! In an effort to make up for lost time, I wanted to provide a great list of foods to help with healthy eating. This list is adapted from Fitness Professional Chris Powell from the new show Extreme Makeover Weight Loss Edition. Enjoy and healthy eating :)

DISCONTINUED FOODS ADIOS AMIGOS! Candy Soda Juice Chocolate Breads Crackers Cookies Baked Goods Chips Ice Cream Fried Foods

AND REMOVE ALL FOODS CONTAINING THE FOLLOWING INGREDIENTS: 
White Sugar 
Brown Sugar 
Raw Sugar 
Corn Syrup 
Hydrogenated Oils 
Honey 
Maple Syrup 
White Flour 
White Rice 
Milk 
Beer 
Hard Alcohol 
Wine 

ALLOWED FOODS
PROTEIN OPTIONS 
Powdered Proteins: 
Whey Protein Powder, Egg Protein Powder, Vegetable Protein Powder 
Optional Flavoring:
Cinnamon, Sugar-free Jello*, Sugar-free Cocoa*, Splenda*, Stevia 
Great Combined with: 
Fruit (carbs), Dry Oatmeal (carbs), Peanut Butter (fats) 

EGGS: 
Egg Whites, Egg Substitutes 
Optional Flavoring: 
All Veggies, Salsa, Mrs Dash, Black Pepper
Great Combined with: 
Turkey Deli Meat (protein) Beans (carbs), Cheese (fats), Avocado (fats) 

COTTAGE CHEESE: NON-FAT COTTAGE CHEESE 
Optional Flavoring: 
Pepper and Tabasco Sauce, Sugar-Free Jello, Chives Fruit (carbs), Stevia & Cinnamon, Splenda*Great Combined with: 
Fruit (carbs), Cream (fats) 

POULTRY & MEATS: 
Chicken Breast, Turkey Breast, Roast Beef (less than 5g fat), Lean Beef (less than 5g fat), Venison, Lean pork (less than 5g fat), Elk, Buffalo 
Optional Flavoring: 
All Veggies, Mrs Dash, Minced Garlic, Horseradish, Olive Oil (fats) 
Great Combined with: 
Cheese (fats), Avocado (fats), Hummus (carbs & fats) 

SEAFOOD: 
Tuna, Trout, Whitefish, Snapper, Halibut, Cod, Salmon Scallops, Crab, Lobster, Shrimp 
Optional Flavoring: 
All Veggies, Mrs Dash, Lemon Juice, Nonfat Butter Spray, Minced Garlic, Horseradish, Olive Oil (fats)Great Combined with: 
Cheese (fats), Avocado ( fats) 


CARBOHYDRATE OPTIONS 
Fruit: 
(Fresh or Frozen) Berries, Apples, Pears, Pineapple, Melons, Banana 
Optional Flavoring: 
Blend with Water, Fiber, and Protein Powder 
Great Combined with: 
Cottage Cheese (protein) 

CEREALS: 
High Fiber Cereals such as All Bran and Fiber One, Low-Fat Granola, Steel Cut Oatmeal Old Fashioned Oatmeal Oat Groats
Optional Flavoring: 
Cinnamon, Whey Protein Powder, Stevia, Splenda* 
Great Combined with: 
Protein Milk: Blend Vanilla Whey Protein & Water or Unsweetened Almond Milk 

GRAINS: 
Long Grain Brown Rice, Wild Rice, Spelt, Barley, Buckwheat, Amaranth, Quinoa 
Optional Flavoring: 
Salsa, All Veggies, Low Sodium Tomato Sauce 
Great Combined with: 
Beans (carbs), Hummus (carbs & fats) 

BEANS & LENTILS: 
Lentils, Black Beans, Pinto Beans, Kidney Beans, Garbanzo Beans, Navy Beans, Soy Beans 
Optional Flavoring: 
Garlic, Onion, Low Sodium Chili Powder, Mrs. Dash 
Great Combined with: 
Turkey or Toast Beef Deli Meat (protein) 

ROOT VEGETABLES: 
Sweet Potatoes, Yams, Potatoes 
Optional Flavoring: 
Non-Fat Butter Spray, Stevia, Cinnamon & Nutmeg, Onions & Chives, Mrs Dash, Splenda* 

PASTA: 
Brown Rice Pasta, Whole Grain Pasta
Optional Flavoring: 
Now-fat Butter Spray, Low Sodium & Low Carb Tomato Sauce 

BREADS: 
Rye Bread, Ezekiel Bread, Ezekiel Tortilla, Ezekiel English Muffin 
Optional Flavoring: 
Non-Fat Butter Spray, Cinnamon & Stevia, Salsa 

VEGGIE OPTIONS: 
Spinach, Lettuce, Tomatoes, Mixed Greens, Broccoli, Asparagus, Cauliflower, Celery, Mushrooms, Zucchini, Cabbage, Cucumber, Sprouts, Squash, Peppers, Parsley, Onions 
Optional Flavoring: 
Mrs Dash, Pepper, Vinegar 
Great Combined with: 
Turkey or Roast Beef Deli Meat (protein), Egg Whites (protein), Egg Yolk (fat), Mrs Dash, Avocado (fats), Balsamic Vinaigrette (fats) 

FATS: 
Butter, Cream, Cheese, Mayonnaise, Avocado, Peanuts, Pecans, Almonds, Walnuts, Soy Nuts, Peanut Butter, Almond Butter, Olive Oil, Flaxseed Oil, Fish Oil, 

DRINKS: 
Water, Tea, Coffee, Diet Soda*

OPTIONAL FLAVORINGS FOR ALL ACCEPTABLE FOODS:
Balsamic vinegar Mrs Dash Cloves Lemon juice Salsa Ginger Onion Curry paste Garlic Paprika Pepper Peppers Basil Stevia Splenda* Parsley Dill Seed Dried Ginger Powder No Sodium Chili Powder Red Wine Vinegar	Cider Vinegar White Wine Vinegar Minced Onion Minced Garlic Minced Ginger Oregano Lime Juice Horseradish Nutmeg Chili powder Parsley Onion Powder Garlic Powder Dry Mustard Thyme Turmeric Cayenne Pepper Cinnamon Unsweetened Almond Milk

Squash Recipe

This is a yummy sounding recipes to take advantage of the winter squash harvest. Enjoy and sorry that it does not include nutritional information.

Roasted butternut squash risotto

Running for a Cause

I am participating in the Arizona P.F. Chang’s Rock and Roll half marathon (13.1 miles) on January 16, 2011 in Tempe, AZ and am running on the Perez Running Team for G.O. Ministries. All proceeds will fund the mission work of Alan and Jackie Perez in the Dominican Republic and Haiti. This holiday season I would prefer to pledge my money towards this cause rather than receive gifts please. If you like to help me achieve this goal or want more information about the organization I am working with, please check out the websites below. Thank you!

http://www.go-ministries.org/

http://www.alanandjackie.blogspot.com

http://www.irunforhisglory.blogspot.com

Update

So it has been a few weeks since I last blogged and I apologize to my faithful followers for this fact.. I was just super busy! Last minute I found out a got to attend the Food and Nutrition Conference and Expo 2010 (FNCE) paid for partly by Arizona State University. Of course, I had to drop everything and go but that left a few other things unattended for a few! I have also become a part of the Let's Move Initiative in Arizona as a Coordinator Assistant. I have completed my assignment with FOODPICKER.org so please check out my sections in the bars/shakes category. I will still be doing some diabetes posting and also other nutrition related areas too. If you have any questions you need help with, feel free to ask anytime. Here are some pictures of what I have been doing lately for your enjoyment :) Happy Thanksgiving too... I will be a part of this event and will be serving ASU students a traditional meal!

Diabetes and Lunch Ideas

Here is a question I recently received from FOODPICKER.org

Question: I have diabetes and work long hours. I usually eat lunch at my desk while working. I'm struggling with what I can have for lunch. Could you give me some tips on what to pack for lunch at work?

Answer: Packing your lunch can be a great way to control what eat and limit portion size if done correctly. But bring a lunch typically is an easier way to avoid traps like over eating that dining out can cause. Packing a lunch is a great way to get good nutrients like fruits, whole grains, and lean protein into your meal. Just be careful not to pack the wrong kinds of foods. A good suggestion is to pre-make some lunches on Sunday so they are easy to grab during the busy week!
Here are some lunch ideas to pack at home and bring with you to work:

Grain-Based Salad (510 Calories, 56% from Carbohydrate):

• 1/2 cup chickpeas
• 2/3 cup cooked barley, brown rice or quinoa
• 3 oz cooked and diced skinless chicken breast
• 1/2 diced red pepper
• 2 Tbsp reduced-fat raspberry walnut salad dressing
• 8 chopped dried apricot halves

Lunchables (505 Calories, 54% from Carbohydrate):

• 10 low-fat whole-wheat crackers
• 3 oz sliced turkey breast
• 2 oz sliced low-fat cheese
• 1 apple
• 1 cup baby carrots
• 3 gingersnaps

Wrap (496 Calories, 57% from Carbohydrate):

• 2 low-fat turkey and ham wraps
• 1 cup sliced cucumbers
• 1 clementine
• 6 almonds

Old, Faithful PB&J (460 Caloires, 53% from Carbohydrate):

• Peanut Butter and Jelly Sandwich made with 2 Tbsp peanut butter, 2 tsp diet jelly, and 2 slices of whole wheat bread
• 1 orange
• 6 oz fat-free yogurt

Veggie (450 Calories, 59% from Carbohydrate):

• 15 baked snack chips and 1 sliced red pepper
• 1/3 cup hummus for dipping
• 1 large fresh pear
• 1 oz low-fat cheddar cheese
• 4 walnuts

Pre-Diabetes and Vegatables

Here is a question I recently received from FOODPICKER.org

Question: I was just diagnosis with pre-diabetes. The nurse told me to eat lots of vegetables. Could you please tell me what "lots of vegetables" mean and what type of vegetables to consume? Also, how should I prepare them?

Answer: Non-starchy vegetables are the best source as they are low in carbohydrates as well as calories. Plus vegetables are a good sources of many important nutrients like fiber, vitamins, and minerals. To prepare your vegetables, it is best to not add additional salt or fat. Instead use herbs and spices to add flavor without calories, fat, or extra salt. Steaming, grilling, baking, or even microwaving vegetable are good cooking options. For good health, try to eat at least 3-5 serving of vegetables a day (non-starchy vegetables preferred). 

According to the Mayo Clinic, one serving (exchange) of a nonstarchy vegetable usually contains 5 grams of carbohydrate, 2 grams of protein, no fat and only 25 calories. For the vegetables listed below, one exchange equals 1/2 cup cooked vegetables or vegetable juice, or 1 cup raw vegetables. If you eat 1 1/2 cups or more of cooked vegetables or 3 cups or more of raw vegetables in a meal, count them as one carbohydrate exchange.

Non-Starchy Vegetables Include:

• Amaranth
• Artichoke
• Artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Beans: green, Italian, wax
• Bean sprouts
• Beets
• Broccoli
• Brussels sprouts
• Cabbage: bok choy, Chinese, green
• Carrots
• Cauliflower
• Celery
• Chayote
• Cucumber
• Eggplant
• Green onions or scallions
• Greens: collard, kale, mustard, turnip
• Jicama
• Kohlrabi
• Leeks
• Mixed vegetables without corn, peas or pasta
• Mung bean sprouts
• Mushrooms
• Okra
• Onions
• Oriental radish or daikon
• Pea pods
• Peppers, all varieties
• Radishes
• Rutabaga
• Sauerkraut
• Soybean sprouts
• Spinach
• Sugar snap peas
• Summer squash
• Swiss chard
• Tomato: raw, canned, sauce, juice
• Turnips
• Vegetable juice cocktail
• Water chestnuts
• Zucchini