4 Ways to Unplug

13 Nov

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Being tethered to electronic devices can trigger anxiety, depression and sleep issues. Try these tips from the American Psychological Association to prevent the downside of smartphone use.

1. Turn off your phone at night.
Not hearing or seeing notifications will help you get a good night’s sleep and can minimize exposure to blue light which can suppress the secretion of melatonin.

2. Check your phone less frequently.
You’ll feel less anxiety about staying connected.

3. Be social on social media sites.
Actively posting and engaging is tied to better well-being – more than just looking at what you may be missing.

4. Don’t use your phone while driving.
To avoid an accident due to distracted driving, place your phone out of reach and turn off notifications. You might actually find it peaceful!

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12 Tips to Stay on Track This Thanksgiving

12 Nov

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  1. Eat breakfast as permitted by your plan on Thanksgiving Day.
  2. Drink your water throughout the day.
  3. Before you consume your Thanksgiving meal, you should have at least two protein supplements.
  4. Enjoy the turkey but avoid the skin and select white meat which is lower in calories and fat.
  5. If a green salad is available, make it part of your meal or bring a salad as a dish to pass.
  6. Enjoy vegetables and use green vegetables to fill your plate.
  7. You may enjoy small “no thank you” portions of potatoes, cream casseroles and stuffing.  Avoid bread and rolls.
  8. Use gravies and other sauces sparingly.
  9. Avoid the empty and dehydrating calories of alcoholic beverages.
  10. Before you consider dessert, consider an extra portion of turkey or vegetables.
  11. Enjoy dessert, select one and keep the portion small.
  12. Start back on your regular plan as soon as you start your day.  If there are leftovers, leave them for someone else.
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Quinoa Curry Bowl

12 Nov

Need a Curry recipe idea for Vegan Month?  Try our Quinoa Curry Bowl!

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Quinoa Curry Bowl

Servings:
2 Vegetables
1 Starch

Ingredients:
¼ cup cooked Unflavored Quinoa, prepared with Curry Powder, to taste
½ cup Broccoli
¼ cup Carrots
¼ Red Pepper, sliced thin
¼ Onion, sliced thin
2 Garlic Cloves, minced
½ tsp. Fresh Ginger, minced

Preparation:
Stir the quinoa, onion, and curry powder together with 1½ cups of water in a medium saucepan, bring to a boil. Reduce heat to medium-low and simmer, covered with a tight-fitting lid, for 15 minutes.

While the quinoa is cooking, place the vegetables into a skillet on medium-low heat, add a little water, and cover until the vegetables soften. Stir occasionally. While the vegetables are warming, mince the garlic and ginger.

When the vegetables are tender (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and curry powder, cook 1 to 2 more minutes. Remove the pan from the heat. Stir the quinoa into the vegetables.

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How to Eat a Pomegranate

9 Nov

 

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Pomegranates are a super food!  It’s a heart-healthy fruit that is loaded with vitamins and antioxidants—plus, it’s delicious! Unfortunately, uncertainty over how to eat a pomegranate can make many people hesitant to buy them. Follow these tips!

Separate the seeds. For the pomegranate-eating novice, the first step is to get the seeds out of the fruit. And you need to know how to do it so that juice won’t spray all over your clothing and kitchen. One easy way to get the seeds out splatter-free is to cut off the crown of the pom, then cut it into wedges. Submerge each section in a bowl of water and gently separate the seeds from the pith with your fingers. Then just strain the seeds out and you’ll get to enjoy them without a mess.  You can also cut it in half and use the back side of the spoon to hit the rind of the fruit.  The seeds (or arils) will fall right into the bowl!

Eat the seeds for a vitamin-filled snack. The seeds are called arils and they’ve got a bit of crunch in the middle, surrounded by a juicy outer layer. The arils in a single pomegranate give you 30 percent of your vitamin C requirement for the day. They’re also loaded with fiber to keep you feeling full.

Cook with crunch. Add the seeds to your breakfast any time you might use berries, like as a topping for cereal or yogurt. They also add a bit of crunchiness and a surprising, juicy tang to savory dishes. Try tossing them in with a kale salad, making a topping for chicken by mixing the seeds with chopped red pepper and orange chunks or sprinkling them on top of roasted carrots or Brussels sprouts.

Make a tangy, sweet juice. You can buy pomegranate juice, but it’s easy to make your own by cutting a fresh pomegranate in half, then use a hand-press juicer to squeeze out the bright red liquid (using cheesecloth to strain out any pieces). The juice is a nutritional powerhouse: In a small study of people with ischemic coronary heart disease, drinking a glass of pomegranate juice daily was found to improve blood flow to the heart, improving their stress test results. Also, studies have shown that pomegranate juice can help lower your risk of heart disease.

Blend them into a smoothie. Swap pomegranate juice for any other liquid to add a tart sweetness to your smoothie.

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Diabetes: Healthy Winter Habits

9 Nov

Image result for snowshoeing

It’s tempting to ignore your diabetes plan and become a couch potato during the cold, dark winter months. But don’t give in and let your cravings win! Eating more and exercising less will only lead to diabetes complications so follow these tips to stay healthy during the winter.

Winter Exercise
Keep moving! Regular exercise can help you maintain a healthy weight, lower cholesterol, control blood sugar and manage blood pressure. 2.5 hours a week is ideal, but you can break it up to fit your schedule or fitness level.

Take advantage of the season and go ice skating, snowshoeing or cross-country skiing instead of walking, jogging or biking.

Eat Smart
Your body needs the right fuel to keep blood sugar levels in your target range.

1. Eat breakfast every day
2. Snack on fruits and vegetables
3. Choose foods high in fiber, calcium and iron

Quick Guide To Tests
If you have diabetes, these are the checkups you need during the year.

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Brown Rice Salad

8 Nov

November is Vegan Month and we have the perfect recipe for you!

Image result for brown rice

Brown Rice Salad

Servings:
2 Vegetables
1 Starch
Suitable for Fast Track patients

Ingredients:
¼ cup prepared Long Grain Brown Rice
½ cup Zucchini, finely chopped
¼ medium Cucumber, finely chopped
½ small Tomato, finely chopped
3 Green Onions (white and light green parts), finely chopped
¼ cup Fresh Cilantro Leaves
1 Tbs. Fresh Lemon Juice
Freshly Ground Black Pepper, to taste

Preparation:
Transfer the rice to a large bowl, and let it cool for a few minutes until it is no longer steaming. Add the zucchini, cucumber, tomato, green onion, cilantro, lemon juice, pepper. Mix well. Cover and chill, or let stand at room temperature for 30 minutes, to allow the flavors to meld.

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Zucchini and Peppers

4 Nov

National Pepper Month is here!  Need a quick and easy side dish?  Look no further!

Image result for zucchini peppers

Zucchini and Peppers

Servings:
3 Vegetables
Suitable for Fast Track patients

Ingredients:
1 serving Zucchini, cut into 1/4 inch slices
1 serving Green Pepper, chopped
1 Garlic Clove, crushed
1 Tbs. I Can’t Believe It’s Not Butter
1 serving Tomato, cut into wedges
1/8 tsp. Pepper

Preparation:
Cook vegetables (except tomato) in butter, garlic, and pepper. Cover and cook 5 minutes. Add tomato, cook about 3 minutes until all is heated.

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Sweet Potato Apple Soup

2 Nov

November is Sweet Potato Awareness Month!  Warm up with our Sweet Potato Apple Soup!

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Sweet Potato Apple Soup

Servings:
1 Fruit
1 Starch
1 Nutrient

Ingredients:
½ medium Sweet Potato
1 small Apple
1 MWLC Chicken Bouillon Nutritional Supplement
1 tsp. Cinnamon
1 serving Brown Sugar Substitute
Juice from ½ Fresh Lemon
½ Tbs. Sage Leaves
Freshly Ground Black Pepper, to taste

Preparation:
Cube sweet potato and apple, place in slow cooker. Add chicken bouillon, cinnamon, sugar substitute, lemon juice and sage. Cook on low for 4-5 hours. Use a hand immersion blender and mix the ingredients in the slow cooker until creamy. Add pepper to taste right before serving.

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