Slimming Recipe?

I found this recipe in a magazine and plan to make them soon. I think this would make a great Halloween party appetizer, just watch out as it is alittle carb high. I hope you enjoy them as much as I will :)

Sweet Cinnamon Fritter Fries

NUTRITION INFO PER SERVING (1/3rd of recipe including syrup): 144 calories, 1g fat, 295mg sodium, 41g carbs, 12g fiber, 3g sugars, 5g protein 

Type 2 Diabetes Friendly Mexican Food?

Here is a question I recently received from FOODPICKER.org


Question: I have type 2 diabetes and love Mexican food. Could you give me some tips on what to order at my favorite Mexican restaurant?


Answer: Dining out can quickly become a challenge if not handled correctly. Especially since portion sizes have expanded and you might not be aware of all the ingredients a dish contains! I have lost count of how many times I have asked a waiter/waitress if I dish contains onion for example (as i strongly dislike them) and have been told no onion, only to receive them in my dish! Ok, that is my soap box for today... but I still encourage you to ask so you can try to make an informed decisions. Many restaurants are offering low carb options, that are even directly stated on the menu. Portion size is a big carb trap though, so be aware that most dishes are 2+ portions actually. Below are some general good guidelines to be aware of  and remember to savor and enjoy your meal alittle too :)

Avoid the following diabetes meal plan busters:

• dishes made with fried tortillas (chimichangas, taquitos, empanadas)
• refried beans with cheese/queso
• sour cream
• excess tortilla chips
• "sweet" alcohol drinks like cocktails
• ground beef dishes
• large platters of nachos

Enjoy these Mexican items instead:

• beans, grilled chicken, or steak (not ground beef) fillings
• entrees made with soft flour tortillas (burritos, tostadas, carnitas)
• grilled lime-flavored shrimp
• bean enchiladas with cilantro and onions on top
• tasty salsas
• fresh sauteed veggies
• a small amount of guacamole or fresh avocado salad
• grilled chicken or steak fajitas - lunch portions are great options
• fresh salads with grilled chicken (skip the giant tortilla shell)
• tortilla soup

Good Diabetes Reference Tools

Here are some tools that might be helpful in managing your diabetes courtesy of FOODPICKER.org

Diabetes Tools

What type of bread to eat?

Here is a question I received recently from FOODPICKER.org

Question:

My husband has diabetes and we always eat whole wheat bread but wanted something different for a change. Is rye bread or sourdough as good of an option as whole wheat?

Answer: 

Whole grain and fiber are keys when consuming bread or carbohydrates. Fiber helps move foods along the digestive tract and adds bulk to stool to speed its passage through the bowel and promote regular bowel movements. Fiber also delays sugar absorption, helping to better control blood sugar levels. Make sure to check out the nutritional label when buying bread products and look for whole grains in the ingredients and the amount of fiber present. Comparing nutrition labels of rye with whole grain bread for example will help you determine the fiber ratio. Typically rye has 1 g of fiber compared to 3+ g in whole wheat bread. Remember that bread is a carbohydrate, you will want to watch portion sizes and include it in your carbohydrate counting totals.  Generally, one slice of bread is 15 grams carbohydrate or 1 carbohydrate choice.

The goal for all Americans is to consume 25 to 35 grams of fiber per day. The best way to increase your fiber intake is to eat more of these fiber-rich foods:

• Fresh fruits and vegetables
• Cooked dried beans and peas
• Whole grain breads, cereals, and crackers
• Brown rice
• Bran products

Yummy Recipe!

I love just about anything with cheese (or chocolate).. it is a weakness of mine!!! This recipe looks really yummy and healthy too with all the spinach. Enjoy... I took a mindful eating class this week and will be sharing some more details later. But for now.. Eat what you love and love what you eat is my motto!


Parmesan Spinach Cakes :)

Nutrition Information

Per serving: 141 calories, 8g fat, 13g protein, 2g fiber, 456mg sodium

Protein Requirements

Here is a recent question from FOODPICKER.org

Question: Since I've been diagnosed with diabetes, a lot of people have given me advice about how much carbohydrates and fat to eat. I am wondering about protein. How much protein should I get in my diet and from what foods besides meat?

Answer: A typically protein requirement is 0.8 g per kilogram of body weight for healthy individuals. However, it is always best to check with your doctor, especially if you have kidney problems. Otherwise a general rule is to get 10-20% of your total calories from protein sources. It is best to spread out your protein consumption through the whole day, just like you spread out your carbohydrate intake daily. It can also be recommended that you consume protein and carbohydrate at a meal since protein helps to slow down the absorption of carbohydrates!

Protein is in all animal foods and some plant foods in a smaller amount. Plant foods that have a fair amount of protein in them are pinto, kidney, and red beans, lentils, tofu and split peas. Try to eat nonfat or skim milk products as a low-fat protein source. Eat at least 2 servings of fish such as salmon per week since eating fish provides healthy polyunsaturated fats called omega-3 fatty acids.

Great Fall Recipe Ideas.. Yum

So i wanted to start a recipe list going to help diabetics learn that food can taste good and be carbohydrate friendly too. Today the recipes are compliments of the Mayo Clinic. So here is my picks on some yummy fall menu options.. Feel free to let em know if you have any recipes or favorites too!

Eggplant with toasted spices: eggplant is one of my favorite foods and I hope it becomes one of yours too!

Cranberry spritzer: everyone deserves alittle mocktail option.

Baked apples with cherries and almonds: a great dessert treat that is less that 2 carbohydrate servings!

Cornmeal crusted sole with chili vinaigrette: tasty fish dish. 

Enjoy food and eat healthy too :)