tag:blogger.com,1999:blog-35742117684110036392024-03-05T15:03:01.826-05:00Flavors of NutritionVibrant Living - Inside and OutHiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-3574211768411003639.post-26037413351854714352012-06-11T13:09:00.003-04:002012-06-11T13:09:56.767-04:00ABC of Carbohydrate ChoicesThis week I received following question from <a href="http://foodpicker.org/">Foodpicker.org</a><br />
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<b>I am very confused. I have been told to have 3-4 carbohydrate choices at each meal. Could you help me figure out what one of these carbohydrates equates to? Is it one gram of carbohydrate or one item containing carbohydrate? Please help! </b><br />
<br />
In diabetes meal planning 1 carbohydrate choice = 15 grams of Carbohydrate. Its also known as 1carbohydrate exchange or 1serving. For example if your are told to have 3-4 carbohydrate choices at each meal than it is equal to 45-60 grams of carbohydrate for each meal. <br />
<br />
Accurate portion sizes are very important while using carbohydrate choices to manage your diabetes. Check serving sizes with measuring cups and spoons or a food scale. Read the nutrition facts on the food labels to find out how many grams of carbohydrate are in foods you eat. Eating the same amount of carbohydrate at the same meals and snacks
helps to manage stable blood sugar.<br />
<br />
<b>Food lists below shows portions that have about 15 grams of carbohydrate (1 exchange or 1 choice)</b>. It can help you to substitute one carbohydrate containing food for another and choose from variety of food groups for healthy well-balanced meal. <b></b><br />
<br />
STARCHES<br />
<ul>
<li>1 slice bread (chose more of whole grain or wheat variety)</li>
<li>1/2 small bagel, English Muffin or pita bread</li>
<li>1/2 small hamburger or hot dog bun</li>
<li>1 tortilla (6-inch)</li>
<li>2 taco shells (5-inch) </li>
<li>1/2 cup cooked cereal or bulgur</li>
<li>3/4 cup ready-to-eat cereal (unsweetened)</li>
<li>1/3 cup cooked pasta or rice (chose more of brown variety)</li>
<li>4-6 small crackers</li>
<li>1 cup broth based soup </li>
<li>1/2 cup cooked beans, lentils, mashed potatoes, sweet potatoes, yam, peas or corn</li>
<li>1 small boiled potato or 1/4 large baked potatoes (3 oz)</li>
<li>3 cups popcorn, popped (chose unbuttered) </li>
</ul>
FRUITS<br />
<ul>
<li>1 small fresh fruit (about 4 oz)</li>
<li>1 cup melon or berries</li>
<li>1/2 cup canned fruit (without added sugar, if its with added sugar drain and rinse before use) </li>
<li>1/4 cup dried fruit (2 Tbsp)</li>
<li>15-17 grapes</li>
<li>1/2 cup fruit juice </li>
</ul>
MILK<br />
<ul>
<li>1 cup fat free or low fat milk</li>
<li>2/3 cup fat free or light plain yogurt (can be sweetened with sugar free sweetener)</li>
<li>1 cup soy milk</li>
</ul>
SWEETS AND DESSERTS<br />
<ul>
<li>2-inch square cake (unfrosted)</li>
<li>2 small cookies</li>
<li>1/2 cup ice-cream or frozen yogurt</li>
<li>1/4 cup sherbet or sorbet</li>
<li>1 tbsp syrup, jam, jelly, table sugar or honey</li>
<li>2 tbsp light syrup </li>
</ul>
OTHER FOODS<br />
<ul>
<li>1 cup raw vegetable or 1/2 cup cooked non-starchy vegetables are counted as free foods (zero carbohydrate). But if you eat 3 or more servings at one meal count it as 1 carbohydrate exchange.</li>
<li>Foods that have less than 20 calories are free foods </li>
</ul>
<br />
Reference: <a href="http://www.eatright.org/">American Dietetic Association</a>, <a href="http://www.diabetes.org/">American Diabetic Association</a><br />
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</ul>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0tag:blogger.com,1999:blog-3574211768411003639.post-30620120226472857382011-07-30T16:40:00.001-04:002011-09-04T22:26:44.327-04:00Smart at Salad Bar<span style="font-family: "Georgia","serif";">This week I received following question from the foodpicker.org </span><br />
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<b><span style="font-family: "Georgia","serif";">We have a large salad bar at the work cafeteria that I would like to take advantage of for lunch (especially during the summer). I'm trying to lose weight and control blood sugar. Could you give me some tips on what to choose and what to steer clear on at the salad bar? </span></b><br />
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<tr style="font-family: Verdana,sans-serif;"><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">Courtesy: Microsoft.com/images </span></td></tr>
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<b><span style="font-family: "Georgia","serif";"> </span></b><span style="font-family: "Georgia","serif";">When someone talks about salad bar it sounds "automatically" healthy. Which is not always true! Salad plate can easily turn into calorie disaster if you are not careful with your choices or portions. Be smart at salad bar and make your salad plate tasty, crunchy and nutritious with this tips:</span><br />
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<span style="font-family: "Georgia","serif";"> Walk down the salad bar before filling your plate to check options available</span></div>
<div style="margin-bottom: .0001pt; margin: 0in; text-indent: -22.3pt;">
<span style="font-family: "Georgia","serif";"> Chose small salad plate not the dinner plate and fill it with - </span></div>
<div style="margin-bottom: .0001pt; margin: 0in; text-indent: -22.3pt;">
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<span style="color: red; font-family: "Georgia","serif";">Green Base</span><span style="font-family: "Georgia","serif";"> - Make green your base. Choose dark-green leafy vegetables such as spinach and romaine lettuce</span><br />
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<span style="color: red; font-family: "Georgia","serif";">Load it with colorful</span><span style="font-family: "Georgia","serif";"> <span style="color: red;">veggies and fruits</span> - Add for plenty of brightly colored vegetables like broccoli, peppers, radish, tomatoes, beets and carrots. Remember rule of thumb "Deeper the color, higher the nutrients". Fruits like pineapple chunks, raisins, dried apricots, melon balls, berries, orange segments, and grapes go well with any greens. Adding fruit provides sweetness and texture in addition to fiber, vitamins, and minerals</span><br />
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<span style="color: red; font-family: "Georgia","serif";">Pump up with Protein<b> </b></span><b><span style="font-family: "Georgia","serif";">- </span></b><span style="font-family: "Georgia","serif";">Choose lean protein for your salads. Beans - garbanzo and kidney are best protein choices for salad and they are rich in fiber too. Other options includes chicken breast (grilled), tuna (packed in water, not oil), hard boiled egg - to avoid extra fat and calories choose more of white than yolk. Tofu and cottage cheese (1/2 cup) are also good choices. Cheese is good source of protein too but is also loaded with fat calories and salt. If you want to have cheese sprinkle tiny amounts of highly flavored cheese like parmesan, feta or blue. If possible chose low fat options</span><br />
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<span style="color: red; font-family: "Georgia","serif";">Like it crunchy - </span><span style="font-family: "Georgia","serif";">Instead of croutons or fried noodles opt for sunflower seeds, almond sliver- good source of healthy fat. Sesame stick or saltine cracker (pack of 2 - 25 calories) are also good options, crush them and sprinkle them on salad</span><br />
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<span style="color: red; font-family: "Georgia","serif";">Chose dressings wisely</span><span style="font-family: "Georgia","serif";"> - Top your salad with vinaigrette, olive oil, lemon juice or low fat salad dressings. Visit <a href="http://flavorsofnutrition.blogspot.com/2011/05/salads-dress-it-light.html">healthy dressings</a> for more tips</span><br />
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<i><span style="font-family: "Georgia","serif";">Be Lean with Green! bon appetit!</span></i></div>
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<span style="font-family: "Georgia","serif";"></span>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com1tag:blogger.com,1999:blog-3574211768411003639.post-12298848385864723972011-07-09T11:48:00.002-04:002011-07-26T11:53:12.381-04:00Exchange List for Fruits<div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">People think fruit is healthy food and it is ok to eat as much as you like. </span><span style="font-size: small;">Fruits contains fibers and are loaded with vitamin and minerals but even the healthiest of food </span><span style="font-size: small;">in excess can be unhealthy. Fruits contains carbohydrates so for people with diabetes it is important to include them in the meal plan. Following exchange list will help you to decide the amount, types and frequency of fruits you should eat. </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>One Exchange of fruit</b> serving typically has: </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Carbohydrates: 15 grams</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Calories:<b> </b>60</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Protein: 0 grams</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Fat: 0 grams</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">As expected fresh fruit is the optimal choice. If you must eat other types (canned, frozen, etc.), avoid the one with added sugar. If it is with added sugar or in a sugar syrup than drain and rinse to remove excess sugar. </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><table align="center" border="0" cellpadding="4" cellspacing="0" style="font-family: Arial,Helvetica,sans-serif;"><tbody>
<tr bgcolor="#cccccc"> <td align="center"><span style="font-size: small;"><b> Item </b></span> </td> <td align="center"><span style="font-size: small;"><b> Serving </b></span> </td> <td align="center"><span style="font-size: small;"><b> Item </b></span> </td> <td align="center"><span style="font-size: small;"><b> Serving </b></span> </td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Apple </span></td> <td align="center"><span style="font-size: small;">1 small </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Apricots </span></td> <td align="center"><span style="font-size: small;">4 medium </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Applesauce, unsweet. </span></td> <td align="center"><span style="font-size: small;">1/2 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Banana, 9 inch </span></td> <td align="center"><span style="font-size: small;">1/2 </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Blackberries </span></td> <td align="center"><span style="font-size: small;">3/4 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Cantaloupe, sectioned </span></td> <td align="center"><span style="font-size: small;">1/3 melon </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Blueberries </span></td> <td align="center"><span style="font-size: small;">3/4 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Caneloupe, cubed </span></td> <td align="center"><span style="font-size: small;">1 Cup </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Boysenberries </span></td> <td align="center"><span style="font-size: small;">1 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Cherries, fresh </span></td> <td align="center"><span style="font-size: small;">12 </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Grapefruit, 4 inch </span></td> <td align="center"><span style="font-size: small;">1/2 </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Dates </span></td> <td align="center"><span style="font-size: small;">3 </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Grapes </span></td> <td align="center"><span style="font-size: small;">15 </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Figs </span></td> <td align="center"><span style="font-size: small;">2 small </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Guava </span></td> <td align="center"><span style="font-size: small;">1.5 small </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Honeydew Melon, 6.5 inch </span></td> <td align="center"><span style="font-size: small;">1/8 Melon </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Mango, whole </span></td> <td align="center"><span style="font-size: small;">1/2 </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Honeydew Melon, cubed </span></td> <td align="center"><span style="font-size: small;">1 Cup </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Mango, cubed </span></td> <td align="center"><span style="font-size: small;">1/2 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Kiwifruit </span></td> <td align="center"><span style="font-size: small;">1 large </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Lemon </span></td> <td align="center"><span style="font-size: small;">1 large </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Peach, 2.5 inch </span></td> <td align="center"><span style="font-size: small;">1 </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Orange, 3 inch </span></td> <td align="center"><span style="font-size: small;">1 </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Pear </span></td> <td align="center"><span style="font-size: small;">1 small </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Nectarine, 2.5 inch </span></td> <td align="center"><span style="font-size: small;">1 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Papaya, 3.5 inch, sectioned </span></td> <td align="center"><span style="font-size: small;">1/2 </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Pineapple, diced </span></td> <td align="center"><span style="font-size: small;">3/4 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Papaya, cubed </span></td> <td align="center"><span style="font-size: small;">1 Cup </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Pineapple, canned </span></td> <td align="center"><span style="font-size: small;">1/3 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Plum, 2 inch </span></td> <td align="center"><span style="font-size: small;">2 </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Pomegranate, 3.5 inch </span></td> <td align="center"><span style="font-size: small;">1/2 </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Prunes, medium </span></td> <td align="center"><span style="font-size: small;">3 </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Rasberries </span></td> <td align="center"><span style="font-size: small;">1 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Raisins </span></td> <td align="center"><span style="font-size: small;">2 Tbs. </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Strawberries </span></td> <td align="center"><span style="font-size: small;">1 1/3 Cup </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Rhubarb, diced </span></td> <td align="center"><span style="font-size: small;">3 Cups </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Tangerine, 2.5 inch </span></td> <td align="center"><span style="font-size: small;">2 </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Watermelon, diced </span></td> <td align="center"><span style="font-size: small;">1 1/4 Cup </span></td> </tr>
</tbody></table><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"></span></div><hr align="center" style="font-family: Arial,Helvetica,sans-serif;" width="95%" /><h3 style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Common Fruit Juices <span style="font-size: x-small;">(8 oz = 1 cup) </span></span></h3><table align="center" border="0" cellpadding="4" cellspacing="0" style="font-family: Arial,Helvetica,sans-serif;"><tbody>
<tr bgcolor="#cccccc"><td align="center"><span style="font-size: small;"><b>Item </b></span> </td> <td align="center"><span style="font-size: small;"><b> Serving </b></span> </td> <td align="center"><span style="font-size: small;"><b> Item </b></span> </td> <td align="center"><span style="font-size: small;"><b> Serving </b></span> </td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Apple Juice/cider, unsweet. </span></td> <td align="center"><span style="font-size: small;">4oz</span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Lemon Juice, unsweet. </span></td> <td align="center"><span style="font-size: small;">6 oz. </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Cranberry Juice, Low Cal. </span></td> <td align="center"><span style="font-size: small;">10 oz. </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Orange Juice, unsweet. </span></td> <td align="center"><span style="font-size: small;">4 oz. </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Grape Juice, unsweet. </span></td> <td align="center"><span style="font-size: small;">4 oz. </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Pineapple, Juice, unsweet. </span></td> <td align="center"><span style="font-size: small;">4 oz. </span></td> </tr>
<tr> <td bgcolor="#ddeeff"><span style="font-size: small;">Grapefruit Juice, unsweet. </span></td> <td align="center"><span style="font-size: small;">5 oz. </span></td> <td bgcolor="#ddeeff"><span style="font-size: small;">Prune Juice, unsweet. </span></td> <td align="center"><span style="font-size: small;">3 oz. </span></td><td align="center"><br />
</td><td align="center"><br />
</td><td align="center"><br />
</td></tr>
</tbody></table><div style="text-align: left;"><span style="font-size: small;"> <span style="background-color: #cfe2f3; font-family: Arial,Helvetica,sans-serif;"> Fruit Juice Blend, 100% Juice, Unsweetened</span><span style="font-family: Arial,Helvetica,sans-serif;"> 3 oz</span></span></div><table align="center" border="0" cellpadding="4" cellspacing="0" style="font-family: Arial,Helvetica,sans-serif;"><tbody>
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</tbody></table><span style="font-size: small;">Source: http://www.diabeteswellbeing.com</span><br />
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</tbody></table>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0tag:blogger.com,1999:blog-3574211768411003639.post-72419215155812175292011-06-12T15:12:00.111-04:002012-04-13T22:26:20.795-04:00Fruits - Serving Size Matters<div style="font-family: Georgia,"Times New Roman",serif;">
<br />
<span style="font-size: small;">It is common myth that people with high blood sugar should avoid eating fruits with high sugar content. Some fruits are more sweeter than others but it does not mean that you should not eat them if you are at risk of diabetes or have diabetes. Blood sugar levels are affected by amount of carbohydrate and not by the source of carbohydrate or whether it is sugar or starch.</span><br />
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<span style="font-size: small;">One serving of fruit should provide 15 grams of carbohydrate. So whatever fruit you chose as long as the serving size of fruit provides 15 grams of carbohydrates, the effect on the blood sugar is same.</span></div>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7j97tWMZJNaZPTKDUbkqWWh4EAKxYtz4lq0s6sHEusITdpFbeVGqf7JvL-oWEGygON-K36N2wsj7_TCiwJTjAZFXyrKE__4rMoYFHBbcsqLGWQw8wQWkNvJ2PVppyhnouUY5E1mHJ2AQ/s1600/frutis.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7j97tWMZJNaZPTKDUbkqWWh4EAKxYtz4lq0s6sHEusITdpFbeVGqf7JvL-oWEGygON-K36N2wsj7_TCiwJTjAZFXyrKE__4rMoYFHBbcsqLGWQw8wQWkNvJ2PVppyhnouUY5E1mHJ2AQ/s320/frutis.JPG" width="320" /></a></span></div>
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<span style="font-size: small;">Examples of servings of fruit that has 15 grams of carbohydrates </span></div>
<div style="font-family: Georgia,"Times New Roman",serif;">
<span style="font-size: small;"> </span></div>
<ul style="font-family: Georgia,"Times New Roman",serif;">
<li><span style="font-size: small;">1 small banana or 1/2 medium sized</span></li>
<li><span style="font-size: small;">1 small apple with skin (4 oz)</span></li>
<li><span style="font-size: small;">1 small orange</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">1 small or 1/2 fresh large pear or 1/2 cup canned</span></li>
<li><span style="font-size: small;">1/3 slice of melon or 1 cup cubed (11 oz) </span></li>
<li><span style="font-size: small;">1 slice or 1 1/4 cup cubed watermelon</span></li>
<li><span style="font-size: small;">15 -17 grapes (3 oz) </span></li>
<li><span style="font-size: small;">3/4 cup cubed pineapple</span></li>
<li><span style="font-size: small;">1/2 cup fruit cocktail</span></li>
<li><span style="font-size: small;">1/2 cup frozen fruits </span></li>
</ul>
<div style="font-family: Georgia,"Times New Roman",serif;">
<span style="font-size: small;">For complete list refer <a href="http://www.blogger.com/goog_1617995300">Fruit Exchange List for Diabetes</a><a href="http://flavorsofnutrition.blogspot.com/2011/07/exchange-list-for-fruits.html"> </a></span><br />
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<span style="font-size: small;">Although fresh fruits are optimal choice, </span> <b style="font-weight: normal;">all forms of fruits - fresh, frozen, canned, dried and 100% juice, counts towards your daily recommendations and helps you to keep healthy all year round. </b></div>
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<span style="font-size: small;"><b>Remember this guidelines to include fruits in you daily diet</b></span></div>
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<span style="font-size: small;"> </span></div>
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<ul>
<li><b></b><span style="font-size: small;">Chose fresh fruits whenever you can as it is full of fiber and more fulfilling as compare to fruit juice</span></li>
<li><span style="font-size: small;">When choosing fruits <i>"think variety", "think color". </i>It provides broad range of nutrients. Try rainbow of fruit salad by mixing different color fruits. </span></li>
<span style="font-size: small;"> </span>
<li><span style="font-size: small;">When using canned fruit check the label and chose one that says "no added sugar" or "unsweetened" or "light" or fruits that are canned in their own juice.</span></li>
<li><span style="font-size: small;">Avoid the fruits that are canned in syrup. If you have to use it than drain and rinse the fruit with water to wash away excess sugar</span></li>
<li><span style="font-size: small;"> Dried fruits tends to have high sugar content so use it in moderation</span></li>
<li><span style="font-size: small;">Frozen fruits also provides same health benefits as fresh. Chose the ones that are not frozen in syrup</span></li>
</ul>
</div>
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<i><span style="font-size: small;">Enjoy Fruitful day!</span></i></div>
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</div>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0tag:blogger.com,1999:blog-3574211768411003639.post-66347417408592229542011-06-02T19:49:00.004-04:002011-06-07T15:43:12.294-04:00Pre-Diabetes & Diabetes<div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;">This week I received following question from the foodpicker.org</span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><b>What is the difference between Pre-Diabetes and Type 2 Diabetes? Could you tell me the diagnostic criteria for both as well as the treatment? </b></span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;">Center of Disease Control (CDC) 2011 Diabetes statistics shows that almost 26 million Americans have diabetes and an estimated 79 million adults have Pre-diabetes. </span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;">Pre-diabetes is a condition with blood sugar higher than normal but not high enough to be diagnosed as diabetes. <span style="background-color: white;">It </span>may be related to too little insulin being produced or decreased response to insulin by the body. People diagnosed with <span style="background-color: white;">pre-diabetes</span><span style="background-color: white;"> </span>have a higher risk of developing diabetes in the future.</span><span style="font-size: small;"> Studies have shown that most people with pre-diabetes develops diabetes within 10 years </span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><b>DIAGNOSIS</b></span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;">Two tests are used to diagnose or confirm pre-diabetes. The blood sugar levels a - <b> </b></span></div><ol style="font-family: Georgia,"Times New Roman",serif;"><li><span style="font-size: small;">Fasting Blood Glucose Test (FGT) - overnight fasting blood glucose</span></li>
<li><span style="font-size: small;">Oral Glucose Tolerance Test (OGTT) - 2hr after oral glucose administration</span></li>
</ol><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><br />
</span></div><ul style="font-family: Georgia,"Times New Roman",serif;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgteMwivyvBJwXb7bXcVUqcBZWzbKIDqA_mNvZRR1i4FvF7JZlAD5O01JkNPBmUlgh3zocbaWbmNmrG7yu15U6GQocV35nUiXwjXZ2mInL9u-MGF7i84AyMj42YDgA-AC6cwQmJmSVsd70/s1600/pre+diabetes+and+diabetes+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgteMwivyvBJwXb7bXcVUqcBZWzbKIDqA_mNvZRR1i4FvF7JZlAD5O01JkNPBmUlgh3zocbaWbmNmrG7yu15U6GQocV35nUiXwjXZ2mInL9u-MGF7i84AyMj42YDgA-AC6cwQmJmSVsd70/s320/pre+diabetes+and+diabetes+1.jpg" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Source: American Diabetes Association </span></td></tr>
</tbody></table></ul><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;">According to recent criteria, a normal fasting blood glucose level is 100mg/dl. Pre-diabetes is diagnosed or confirmed when</span></div><ul style="font-family: Georgia,"Times New Roman",serif;"><li><span style="font-size: small;">Following FGT if your fasting blood glucose levels are elevated (100-125 mg/dl), also known as Impaired fasting glucose (IFG). </span></li>
<li><span style="font-size: small;">Following OGTT, if blood glucose levels are elevated (140-199 mg/dl), also known as Impaired glucose tolerance (IGT). </span></li>
</ul><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;">People with blood sugar levels above 126 mg/dl (fasting glucose) and/or 200 mg/dl (2-hr oral glucose tolerance) are diagnosed as having diabetes </span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><b>TREATMENT</b></span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;">According to Diabetes Prevention Program (DPP), people with prediabetes can prevent or delay the development of type 2 diabetes by making life style changes. Most of the people with pre-diabetes are overweight. Losing and maintaining weight loss of 5-10% can delay or prevent the risk of developing type 2 diabetes. Healthy eating combined with increase physical activity can help you to achieve weight loss. For weight loss tips visit </span><span style="font-size: small;"><a href="http://flavorsofnutrition.blogspot.com/2011/05/pre-diabetes-weight-loss.html">Pre-diabetes and Weight Loss</a></span><br />
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<span style="font-size: small;"><b>RESOURCES:</b> </span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices.html">Making Healthy Food Choices</a> <br />
</span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><a href="http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/">American Diabetes Association</a></span></div><div style="font-family: Georgia,"Times New Roman",serif; text-align: left;"><span style="font-size: small;"><a href="http://www2.niddk.nih.gov/">National Institute of Diabetes and Digestive and Kidney Diseases</a><b><i> </i></b></span><br />
<span style="font-size: small;"><a href="http://cdc.gov/features/diabetesfactsheet/">CDC Diabetes Fact Sheet</a> </span><span style="font-size: small;"><b><i> </i></b></span></div><div style="font-family: Georgia,"Times New Roman",serif; text-align: center;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Georgia,"Times New Roman",serif; text-align: center;"><span style="font-size: small;"><b><i>An ounce of prevention is worth a pound of cure ~ Ben Franklin</i></b></span></div>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0tag:blogger.com,1999:blog-3574211768411003639.post-7373955711605716532011-05-29T23:45:00.029-04:002011-07-09T19:12:58.229-04:00Pre-diabetes & Healthy Weight Loss<div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"></span><br />
<span style="font-size: small;">This week I received following question from <a href="http://foodpicker.org/">Foodpicker.org</a></span><br />
<span style="font-size: small;"><br />
</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><b>I was recently diagnosed with pre-diabetes and was prescribed medication. I have been following a diet to lose weight but unfortunately in the past few weeks, I have actually gained a few pounds. When I was eating whatever I wanted without the medication, I stayed the same weight. In the past, I have exercised at least 3 days a week but after a year of doing this I only lost about 10 pounds. Do you have any suggestions? </b></span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">First thing - Talk to your physician about your concerns. Some blood sugar controlling medication may lead to weight gain. Your physician can check if it is medication or anything medically going on. He or she might make some recommendations and change medicine or dosage if required.</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Whether you have diabetes or pre-diabetes, it is vital to maintain blood sugar levels. Losing weight, healthy eating and regular exercise are important factors which can make huge difference in managing blood sugar and weight loss. <i>Practice<b> </b><b>ACTIVE LIVING: INSIDE and OUT, </b></i>inside by choosing what you put in your mouth and outside by increasing daily activity. Get started with this simple but effective steps.<b> </b></span><br />
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<span style="font-size: small;"><b>EAT HEALTHY</b></span></div><ul style="font-family: "Trebuchet MS",sans-serif;" type="disc"><li><span style="font-size: small;">Eat small frequent meals - plan to eat healthy small meals every 3 hours. It helps to burn fat and controls hunger pangs</span></li>
<li><span style="font-size: small;">Understand portion sizes - Learn the ideal serving sizes for foods you eat, it is smart way to keep manage calorie intake and counting carbohydrates in case of diabetes.</span><span style="font-size: small;"> </span></li>
</ul><div class="separator" style="clear: both; font-family: "Trebuchet MS",sans-serif; text-align: center;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6PLYnoqQKXpOyGvY4S_qpEjF11n4ZMRo0vTdi170tRICL5sOQjWfdc2BlEeyv4d9bDw8l0JavlkOSivSUrQcgp8vMOXEaLne2W3VHSlkeWVGcVZ3a8bOI-zCWvd3bMOe3xSXVF0V5MPY/s1600/healthy-plate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6PLYnoqQKXpOyGvY4S_qpEjF11n4ZMRo0vTdi170tRICL5sOQjWfdc2BlEeyv4d9bDw8l0JavlkOSivSUrQcgp8vMOXEaLne2W3VHSlkeWVGcVZ3a8bOI-zCWvd3bMOe3xSXVF0V5MPY/s1600/healthy-plate.jpg" /></a></span></div><ul style="font-family: "Trebuchet MS",sans-serif;" type="disc"><li class="MsoNormal" style="line-height: normal;"><span style="font-size: small;">Plan your meal using <b>Healthy Plate</b> method - use your plate to control portion sizes and achieve healthy balance of all nutrients. Visually divide plate into half. Now again divide one half into two. So now you have 3 sections on your plate. </span></li>
</ul><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-left: 0.75in; text-indent: -0.25in;"><span style="font-size: small;">o<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Fill 1/2 plate (largest section) with <a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/non-starchy-vegetables.html">non-starchy vegetables</a> such as<span style="color: #990000;"><span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span>spinach, carrots, lettuce, greens, cabbage, bok choy,<span style="color: #990000;"> </span>green beans, broccoli, cauliflower, tomatoes,mushrooms, peppers, turnip,vegetable juice, salsa, onion, cucumber, beets, okra, </span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-left: 0.75in; text-indent: -0.25in;"><span style="font-size: small;">o<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Fill 1/4 plate (one of the small sections) with <a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/grains-and-starchy-vegetables.html">starchy foods</a> such as<span style="color: #990000;"> </span>whole grain breads (whole wheat or rye),<span style="color: #990000;"> </span>whole grain, high-fiber cereal, cooked cereals (oatmeal, grits, hominy or cream of wheat), rice, pasta, dal, tortillas,cooked beans and peas - lima, pinto beans or black-eyed peas,potatoes, green peas, corn, <a href="http://flavorsofnutrition.blogspot.com/2011/05/sweet-potatoes-healthy-surprise.html">sweet potatoes</a>, winter squash,low-fat crackers, pretzels, low-fat or baked snack chips and fat-free popcorn</span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-left: 0.75in; text-indent: -0.25in;"><span style="font-size: small;">o<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>Fill rest of 1/4 plate (other small section) with <a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/meat-and-plant-based-protein.html">meat or meat substitutes</a> such as<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span>chicken or turkey without the skin, fish - tuna, salmon, cod, or catfish, seafood - shrimp, clams, oysters, crab, or mussels, lean cuts of beef and pork such as sirloin or pork loin, eggs, low-fat cheese or plant based proteins such as soy, tofu, lentils, sprouted beans</span></div><div class="MsoListParagraph" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 0.0001pt 0.75in; text-indent: -0.25in;"><span style="font-size: small;">o<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> Add an 8 oz glass of non-fat or low-fat milk or other dairy substitutes like light yogurt or low-fat cheese</span></span><span style="font-size: small;"> AND add a piece of fruit or a 1/2 cup fruit salad or 1/2 cup fruit juice to complete your healthy meal</span></div><ul style="font-family: "Trebuchet MS",sans-serif;"><li><span style="font-size: small;">Chose healthy fats - olive oil, nuts, avocados, flaxseed, soybeans</span></li>
<li><span style="font-size: small;">Include high fiber foods - whole grains like rye, barley and oats, fruits and vegetables, legumes, brown rice, cereals, wheat bread</span></li>
<li><span style="font-size: small;">Drink at least 8 glasses of water every day. Try ice water. Drinking a glass (8 oz) of ice-water burns about 9 times more calorie than glass of water at room temperature</span></li>
<li><span style="font-size: small;">Keep a Journal - Record everything you eat. It will give you insight into your eating habits and lose weight.</span></li>
</ul><div style="font-family: "Trebuchet MS",sans-serif;"><br />
<span style="font-size: small;"><b>THINK HEALTHY </b></span></div><ul style="font-family: "Trebuchet MS",sans-serif;"><li><span style="font-size: small;">Shop and prepare low-fat, low-glycemic, low-sodium meals</span></li>
<li><span style="font-size: small;">Read food labels to chose healthy food over unhealthy foods. Learn how to use nutrition information on food labels - <a href="http://www.healthcorps.net/sites/default/files/george-washington-educational-campus/documents/nutrition_label.pdf">Know Food labels</a> </span></li>
<li><span style="font-size: small;">Redesign your pantry, refrigerator and freezer to support healthy eating. </span></li>
</ul><div style="font-family: "Trebuchet MS",sans-serif;"><br />
<span style="font-size: small;"><b>MOVE MORE</b> </span><br />
<span style="font-size: small;">Eating is only half the journey in weight loss. Getting regular physical activity will boost up the calories you burn and helps you to achieve or maintain healthy weight. </span><span style="font-size: small;">If exercise is not already a part of your regular routine below are some suggestions to get you started on journey of active life style. </span><br />
<ul><li><span style="font-size: small;"> Before starting gym first head to your physician for "exercise prescription"</span></li>
<li><span style="font-size: small;">Find the activity you enjoy - walking, bicycling, swimming or golfing</span></li>
<li><span style="font-size: small;">Start slowly and gradually work to get 30 minutes of activity most of the days</span></li>
<li><span style="font-size: small;">Everyday household activity counts too - </span><span style="font-size: small;">mowing lawn with hand mower, </span><span style="font-size: small;">washing car or windows by hand, shoveling snow, gardening, vigorous house cleaning </span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Add motion to your regular routine - walk while talking on mobile phone, using stairs instead of elevator, parking car farther away, using cooler or restroom at far end </span></li>
<li><span style="font-size: small;">As you get more fit aim for 60-90 minutes of physical activity most of the days to manage weight for long term. </span><span style="font-size: small;"> </span></li>
</ul><span style="font-size: small;">For more information on healthier way of living and create healthy habits visit </span><span style="font-size: small;"><a href="http://hiralmodi.tsfl.com/">Take shape for life</a></span><br />
</div><div style="font-family: "Trebuchet MS",sans-serif;"><div style="text-align: center;"><span style="font-size: small;"><b>"Motivation is what gets you started, Habit is what keeps you going."</b></span></div></div><div style="font-family: "Trebuchet MS",sans-serif; text-align: center;"><span style="font-size: small;"><b> "Go into something and stay with it until you like it and obtain expertise in that work. And once you are an expert, it's becomes a pleasure" ~ Milton Garland</b></span><br />
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<div><span style="font-size: small;"></span></div></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"> </span></div>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0tag:blogger.com,1999:blog-3574211768411003639.post-85178542835198360032011-05-22T23:57:00.015-04:002011-07-27T09:16:12.140-04:00Healthy Twist to BBQ<div style="font-family: Georgia,"Times New Roman",serif;">This week I received following question from Foodpicker.org </div><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><div style="font-family: Georgia,"Times New Roman",serif;"><b>Every year in late May our friends & family has a large BBQ. Since I'm watching my weight and blood sugar, what types of foods should I eat more of and what foods should I avoid at my BBQ? </b></div><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><div class="" style="clear: both; font-family: Georgia,"Times New Roman",serif; text-align: left;">BBQ are great way to enjoy summer with family and friends. Grilling food is also a healthier way to cook as you can cook and brown foods without using much oil. Usually when we think about BBQ - what comes to our mind is hamburgers, steak, sausages, ribs, chicken, potato salad and bread. This summer try to experiment with something new and change your BBQ fun into a healthy eating experience.<b> </b><br />
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<b>THINK HEALTHY WITH MEAT</b></div><div style="font-family: Georgia,"Times New Roman",serif;"><b></b></div><div class="" style="clear: both; font-family: Georgia,"Times New Roman",serif; text-align: left;"></div><div class="separator" style="clear: both; font-family: Georgia,"Times New Roman",serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeLHvxNEcdpfLFAuGwM5QYRmEpY-FYV9VA70uxz0tIF77WFjP5kFUgL5aL1bJuLV-dVhLfrAu_3voKTgKGWB1KGAK7ujtrdUobTiMjMltUaVqSTIKYRZ80mc4lDUFps3EqAwUovmvmj74/s1600/Fish+grill.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeLHvxNEcdpfLFAuGwM5QYRmEpY-FYV9VA70uxz0tIF77WFjP5kFUgL5aL1bJuLV-dVhLfrAu_3voKTgKGWB1KGAK7ujtrdUobTiMjMltUaVqSTIKYRZ80mc4lDUFps3EqAwUovmvmj74/s320/Fish+grill.JPG" width="320" /></a></div><div style="font-family: Georgia,"Times New Roman",serif;">Meat can be high in fat and calories. Here are some tips to choose healthy meat cuts and/or alternatives. </div><ul style="font-family: Georgia,"Times New Roman",serif;"><li>Choose lean cut red meat like sirloin or tenderloin</li>
<li>Choose more of low fat meat like turkey or chicken and use it without skin </li>
<li>Grill lean turkey dogs, chicken sausages, or veggie burgers instead of high fat options like steak, hamburgers, hot dogs or sausages.</li>
<li>Trim all visible fat off the meat before cooking to save calories</li>
<li>Kabobs - Mix vegetables with meat. Great way to reduce portion size </li>
<li>Think fish - Tuna, Salmon, Mahi-Mahi are good for BBQ. Grilled fish is flavorful and juicy. Soak it in marinate or sprinkle some seasoning and grill it. Do not overcook fish. For more tips visit <a href="http://startcooking.com/blog/449/Grilling-Fish-101">Grill Fish 101</a></li>
<li>Try vegetarian options - Tofu is great alternative to meat. Low in fat, rich in protein and very tasty. Choose firm or extra firm tofu for grilling. <a href="http://vegetarian.about.com/od/vegetarianbarbecuerecipes/qt/grillingtofu.htm">Check out this tips</a> for grilling tofu. </li>
<li>Try something new - <a href="http://en.wikipedia.org/wiki/Paneer">Panner</a> is an Indian cottage cheese. Like tofu it is very high in protein and makes excellent substitute for meat. You can buy frozen from Indian grocery store or an international market. Choose low fat version and grill it like tofu. Try out mouth watering <a href="http://ruchikacooks.com/?p=2632">Paneer Tikka</a> - indian style grilled vegetables with paneer on skewers. </li>
</ul><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><ul style="font-family: Georgia,"Times New Roman",serif;"></ul><div style="font-family: Georgia,"Times New Roman",serif;"><b>ADD VEGETABLES - EASIEST WAY TO TASTIER, HEALTHIER BBQ</b></div><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><div class="separator" style="clear: both; font-family: Georgia,"Times New Roman",serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK-ZB2kXnKBHl2R0l3CESz3RyZ0eWH6njNo7sKIfHI8XLSRn6tPQLO4RVXHUqYGl-ykjpf6AqczEukoWcQGXkjL4i4W5jNF2B7r5peK0FjGNIWh3HDGy55i8Muv7hggEanLHuKqkb9ERs/s1600/grill+veg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK-ZB2kXnKBHl2R0l3CESz3RyZ0eWH6njNo7sKIfHI8XLSRn6tPQLO4RVXHUqYGl-ykjpf6AqczEukoWcQGXkjL4i4W5jNF2B7r5peK0FjGNIWh3HDGy55i8Muv7hggEanLHuKqkb9ERs/s320/grill+veg.jpg" width="320" /></a></div><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><div class="separator" style="clear: both; font-family: Georgia,"Times New Roman",serif; text-align: center;"></div><div style="font-family: Georgia,"Times New Roman",serif;">Vegetables are easy to cook on the grill. Vegetables taste best when grilled. Marinate them 1 hour before grilling for best flavor. If you do not marinate just brush it with olive oil and sprinkle some seasoning. They are usually done in 8-10 minutes</div><ul style="font-family: Georgia,"Times New Roman",serif;" type="disc"><li>Corn on the cob is easiest one. Just take off the husks and place it on grill. </li>
<li>Peppers - Grill them whole, halves or cut them into pieces. Use different colors and varieties. </li>
<li>Slice any type of onions into 1/2 inch thick rounds and put it on grill for great smoky flavor.</li>
<li>Cherry tomatoes - strung it whole or cut into thick slices. </li>
<li>Mushrooms - strung smaller ones on skewer or kabob, Cut portabellas into thick slices or just grill them like a burger </li>
<li>Eggplant, Zucchini - cut lengthwise into 1/4-inch slices.</li>
<li>Asparagus spears. Just trim off the white end and grill the spears whole</li>
<li>Potatoes - Wrap whole potato in a foil and cook for about an hour or try thin long slices for healthier version of chips. </li>
<li>Sweet Potatoes - slice, brush with oil, seasoned and cook on grill. Alternatively wrap slices into foil and grill for additional flavor</li>
<li>Garlic - Separate cloves from the bulb, toss it in little oil, wrap it in foil and grill it for about 20-25 minutes. Great accompaniment with baguette or pizza</li>
</ul><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><div style="font-family: Georgia,"Times New Roman",serif;"><b>FRUITS ON GRILL - VERY TASTY AND HEALTHY</b></div><div class="separator" style="clear: both; font-family: Georgia,"Times New Roman",serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc-xvLDCMdEPIRPGaZpD3JnQn4h0t1-0yYsPis2ldFpYiS20fC4jqfBoRGGPXMmFuJK-cKrbS92gRTJAX3YREcty39aRyN7PKqJjeBeuMmD3KxsX5qdauHtjzyDE7FECL64RluUViuzPs/s1600/fruit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc-xvLDCMdEPIRPGaZpD3JnQn4h0t1-0yYsPis2ldFpYiS20fC4jqfBoRGGPXMmFuJK-cKrbS92gRTJAX3YREcty39aRyN7PKqJjeBeuMmD3KxsX5qdauHtjzyDE7FECL64RluUViuzPs/s320/fruit.jpg" width="320" /></a></div><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><div style="font-family: Georgia,"Times New Roman",serif;">Grilling fruits bring out its natural sweetness and flavor. Hard fruits like apple, pears, pineapple, mango are easier to cook than soft fruits like nectarines and peaches. Soft fruits cooks faster, they only need to be heated not cooked. Brush fruits with little vegetable oil before grilling so they don't stick. For even cooking, cut them into uniform size pieces and place them away from the heat. Grilled fruits can be appetizer, side dish or dessert. </div><ul style="font-family: Georgia,"Times New Roman",serif;"><li>Banana - wrap it in foil and grill for 5 minutes</li>
<li>Mangoes - Slice it and grill</li>
<li>Apple or Pear - cut into wedges and grill on both sides</li>
<li>Cut pineapple into big pieces and strung into skewers with vegetables</li>
<li>Thread grapes and diced pineapple pieces on skewers and grill it. They are great to garnish meat dishes</li>
<li>Try topping grilled fruits with non-fat frozen yogurt or non-fat cream for dessert.<b> </b></li>
</ul><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><div style="font-family: Georgia,"Times New Roman",serif;"><b>SIDES AND DRESSINGS</b></div><ul style="font-family: Georgia,"Times New Roman",serif;"><li>For dressings choose light versions of dressings, spreads, mayonnaise, ketchup</li>
<li>For Dips - choose salsa (try variety - tomato, fruit or cucumber), hummus, guacamole or bean dips. Make your own by adding spinach, shredded carrots or cucumber to non-fat yogurt. </li>
<li>Salads - try bean salads like <a href="http://vegetarian.about.com/od/beansaladrecipes/r/kidneybeansalad1.htm">kidney bean salad with cilantro </a></li>
<li>Breads - Choose whole wheat or multi-grain </li>
</ul><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><div style="font-family: Georgia,"Times New Roman",serif; text-align: center;"><span style="font-size: large;"><b>Planning </b></span><span style="font-size: large;"><b>BBQ Party - Impress your Friends with this Simple but Yummy Ideas</b></span></div><div class="separator" style="clear: both; font-family: Georgia,"Times New Roman",serif; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjN_1ftKlXtg-dysGbvEI3D1DWxLrWgUJQzQzx6ZzNoXoEUc6GU5NwM16y83b1Akjs_dV4AR7gNiDKhUUTPMafQ4Rpv0IIqFNHaZOGuSJT343jpAshp6jUtsZab32pkbbMHh1YlFd6ef0/s1600/fruit+salad+cantaloupe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjN_1ftKlXtg-dysGbvEI3D1DWxLrWgUJQzQzx6ZzNoXoEUc6GU5NwM16y83b1Akjs_dV4AR7gNiDKhUUTPMafQ4Rpv0IIqFNHaZOGuSJT343jpAshp6jUtsZab32pkbbMHh1YlFd6ef0/s320/fruit+salad+cantaloupe.jpg" width="320" /></a></div><ul style="font-family: Georgia,"Times New Roman",serif;"><li>Serve fruit salad in cantaloupe bowl for dessert</li>
<li><u>Spicy Grilled Corn</u> - Brush grilled cob with 1/2 tsp olive oil, 1 tsp crumbled low fat feta cheese, 1 tsp lime juice and sprinkle some cayenne pepper OR just rub some lemon juice with salt and cayenne pepper</li>
<li><u>Grilled Zucchini with Pesto roll</u> - Spread 1 tsp of pesto on 1 side of grill zucchini slice, roll up and secure with toothpick. You can make your own <a href="http://www.donogh.com/cooking/pasta/pesto.shtml">low fat pesto</a> at home. </li>
<li><u>Eggplant dip</u> - Grill whole egg plant with skin on. Peel off skin, mash eggplant and mix it with non-fat yogurt.Season with little salt and cumin powder or cayenne pepper. Add cilantro for flavor and color. </li>
<li>Serve grilled chicken with mango chutney </li>
<li>Try this healthy salad - <a href="http://www.fitsugar.com/Recipe-Chickpeas-Cucumbers-7945166">Chickpeas and cucumber salad </a></li>
</ul><div style="font-family: Georgia,"Times New Roman",serif; text-align: center;"></div><div style="font-family: Georgia,"Times New Roman",serif; text-align: center;"><div style="text-align: left;">For safe cooking visit <a href="http://ezinearticles.com/?Healthy-Grilling-Techniques&id=6339168">safe grilling techniques</a><b> </b></div><br />
<b>"Barbeque is the Best and we Cook the Best Better!"</b></div><div style="font-family: Georgia,"Times New Roman",serif; text-align: center;"><b> </b><b>HAVE HAPPY HEALTHY BBQ</b></div><div style="font-family: Georgia,"Times New Roman",serif; text-align: center;"><br />
</div><ul style="font-family: Georgia,"Times New Roman",serif;"></ul>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0tag:blogger.com,1999:blog-3574211768411003639.post-48331493824615753072011-05-20T23:59:00.002-04:002011-05-21T00:32:38.986-04:00Sweet Potatoes - Healthy Surprise<div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;">I received following question from Foodpicker.org</span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><b>I was recently diagnosed with Pre-Diabetes and I’m trying to follow a low fat diet. I have a question I hope that you can answer. Are sweet potatoes considered a vegetable and are they ok to eat in my diet? </b></span><br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: small;"><b> </b>Sweet Potatoes - this sweet tasting vegetable is </span><span style="font-size: small;">full of healthy surprises. </span><span style="font-size: small;">They </span><span style="font-size: small;">are ranked very high in nutrition value by Center of Science in Public Interest (CSPI). They are often referred to as Yams but in fact are very different. Sweet potatoes are very rich in vitamin A unlike Yams which contains very little. When compared to regular potatoes or yams, sweet potatoes are low in calories and have lower glycemic value thus play role in maintaining or lowering blood sugar. They are readily available, affordable and full of nutrients.</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTruhKr1QHYkATfzN_Y82yaM4tUQttsPrVCI3_YNs-TgEknlBhOQuW_mbXdzaibdAlAqTYlsD9SVxiuM3alrvdQyBPGFubSXCBSLHNNlJ9eyBnhdhfb6lbDRqt-2ynuqSt9jFWCFpcr_4/s1600/sweet+potato+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTruhKr1QHYkATfzN_Y82yaM4tUQttsPrVCI3_YNs-TgEknlBhOQuW_mbXdzaibdAlAqTYlsD9SVxiuM3alrvdQyBPGFubSXCBSLHNNlJ9eyBnhdhfb6lbDRqt-2ynuqSt9jFWCFpcr_4/s320/sweet+potato+2.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"></div></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"><u></u></span><br />
<div style="text-align: center;"><span style="font-size: small;"><u>Health Benefits</u>: </span></div><div style="text-align: center;"><span style="font-size: small;">Abundance supply of anti-oxidants - protects against cancer and heart diseases </span></div><div style="text-align: center;"><span style="font-size: small;">Low (raw) to moderate (cooked) glycemic index to maintain steady blood sugar</span></div><div style="text-align: center;"><span style="font-size: small;">Among top 3 sources of potassium </span></div><div style="text-align: center;"><span style="font-size: small;">Rich source of Vitamin A </span></div><div style="text-align: center;"><span style="font-size: small;">Good source of Fiber</span></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivdFlojn0McAhGY6fisav_hEhA7OrGBgpJnmQdFodTkB8oBkuf7pgUQMKSEAM5a7S843GQMME2ZCfO8N_hCqmumnuhr39IrizLClCZLsH5MrHdarz4O2VsoDOZu8I0CRXfUiJLr3X4onM/s1600/sweet+potato+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivdFlojn0McAhGY6fisav_hEhA7OrGBgpJnmQdFodTkB8oBkuf7pgUQMKSEAM5a7S843GQMME2ZCfO8N_hCqmumnuhr39IrizLClCZLsH5MrHdarz4O2VsoDOZu8I0CRXfUiJLr3X4onM/s320/sweet+potato+1.jpg" width="320" /></a></div><br />
<span style="font-size: small;"><u>Versatile ways to add more Sweet Potatoes in Diet</u></span></div><div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;">Peel, cut and eat raw with low fat dip<br />
</span></div><div style="font-family: Georgia,"Times New Roman",serif;">Baked sweet potato fries - enjoy with ketchup or mustard </div><div style="font-family: Georgia,"Times New Roman",serif;">Bake sweet potato and top with low fat vanilla yogurt or cinnamon flavored applesauce</div><div style="font-family: Georgia,"Times New Roman",serif;">Two tone - Mix mashed sweet potatoes with mashed white potato. Adds color and flavor.</div><div style="font-family: Georgia,"Times New Roman",serif;">Breakfast - Blend into your favorite smoothie OR make pancakes </div><div style="font-family: Georgia,"Times New Roman",serif;">Peel, cut into small pieces and add to your favorite stews</div><div style="font-family: Georgia,"Times New Roman",serif;">Grill plain or seasoned with herbs for your next BBQ<br />
<br />
<span style="font-size: small;"><u>Helpful Hints</u>: </span> </div><div style="font-family: Georgia,"Times New Roman",serif;">Chose firm, dark and smooth skin sweet potatoes</div><div style="font-family: Georgia,"Times New Roman",serif;">To get most nutrition value choose sweet potatoes with deep orange color<br />
Store in cool dry place at around 55-60 degrees F. Should not be refrigerated</div><div style="font-family: Georgia,"Times New Roman",serif;">Brush away all the dirt and wash properly before use <br />
Freezing - Cooked, unpeeled sweet potatoes freeze well </div><div style="font-family: Georgia,"Times New Roman",serif;"><br />
</div><div style="font-family: Georgia,"Times New Roman",serif;">For more information visit - <a href="http://www.ncsweetpotatoes.com/sweet-potato-facts/how-to-choose-and-handle-sweet-potatoes/145.html">Sweet Potatoes Naturally Healthy </a></div><div style="font-family: Georgia,"Times New Roman",serif;"> </div><div style="font-family: Georgia,"Times New Roman",serif;"><b>~ A Sweet Potato a Day Keeps the Doctor Away</b><span style="font-family: Georgia,"Times New Roman",serif;"> </span></div><span class="article_separator" style="font-family: Georgia,"Times New Roman",serif;"></span><b><br />
</b><br />
<b></b>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0tag:blogger.com,1999:blog-3574211768411003639.post-23950013867309645812011-05-15T18:36:00.006-04:002011-05-21T22:45:16.480-04:00Munching with Diabetes<div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">This week I received following question from <a href="http://foodpicker.org/">Foodpicker.org</a><b> </b></span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><b>I have diabetes and have grown tired of munching on carrots when the crazy hungry munchies hit. I'm replacing chocolate bars with almonds in an attempt to lower my weight. What exactly can I snack on when these munchies hit?</b></span><br />
<span style="font-size: small;"><b> </b> </span><br />
<span style="font-size: small;">Yes when that hungry munchies hit you need something to snack on. With diabetes you need something that curbs your hunger without blowing your blood sugar. So snacks have to be healthy and balanced like your meals. Remember right portion size and snacking times between meals. Avoid skipping meals as it will make you more hungry. Establish a eating pattern that is healthy for you - 3 meals and 1-2 snacks a day. Aim for snacks with 12-15 g carbohydrate and 100-150 calories. Here are some healthy snacks ideas:</span></div><ul style="font-family: "Trebuchet MS",sans-serif;"><li><span style="font-size: small;">2-3 whole grain crackers with 1-2 Tbsp low-fat / non-fat cheese or peanut butter </span></li>
<li><span style="font-size: small;">1/4 cup high fiber cereal with 1/2 cup low or non fat milk</span></li>
<li><span style="font-size: small;">1 cup air-popped or homemade popcorn. For homemade use canola oil (give mild flavor). Sprinkle popcorn with either 1/4 tsp of salt, all-spice or 1 Tbsp of parmesan cheese</span></li>
<li><span style="font-size: small;">low or non- fat yogurt with fruit </span></li>
<li><span style="font-size: small;">1 slice melon with 2 Tbsp of cottage cheese OR small apple with low fat cheese stick</span></li>
<li><span style="font-size: small;">Small apple or pear with skin OR fruit of your choice (Remember portion control with fruits as they are high in natural sugars). </span></li>
<li><span style="font-size: small;">Vegetables - it does not have to be only carrots, try broccoli, celery, cucumber, tomatoes, red and green peppers, cauliflower crowns and even sweet potatoes. (Portion them in 1/2 cup serving size in advance to avoid over-eating). Enjoy it raw or dip them in non-fat yogurt, fat free cream cheese, light salad dressing, hummus (stick to 1-2 Tbsp)</span></li>
<li><span style="font-size: small;">Spread some black bean salsa (1/4 cup) over eggplant slices OR enjoy with baked chips (8-10 chips)</span></li>
<li><span style="font-size: small;">Handful of nuts or trail mix, 1 serving size box of raisins </span></li>
<li><span style="font-size: small;"> 1/2 cup fat free pudding</span></li>
<li><span style="font-size: small;">1/2 cup fruit flavor gelatin topped with 2 Tbsp fat free whipped cream. Try different flavors of gelatin. </span></li>
<li><span style="font-size: small;">1 frozen pop or frozen juice bars </span></li>
<li><span style="font-size: small;">1/2 cup frozen yogurt - try different flavors or top it with few berries or nuts</span></li>
</ul><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><b>To eat is necessity but to eat intelligently is an art ~ La Rouchefoucauld </b></span></div><div style="font-family: "Trebuchet MS",sans-serif;"><br />
</div>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0tag:blogger.com,1999:blog-3574211768411003639.post-28367006691488781372011-05-01T21:46:00.012-04:002011-05-19T14:08:00.958-04:00Salads - Dress it light<div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">This week I received following question from <a href="http://foodpicker.org/">Foodpicker.org</a> </span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;"><br />
</span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;"><b>I've been trying to increase my salad intake and am not sure about what type of dressing to choose. Could you give me some suggestions for salad dressings that are acceptable for someone with diabetes?</b></span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;"><br />
</span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">Eating salad is a great way to increase vegetables in your diet. Vegetables are lower in calories and carbohydrates, full of vitamins, minerals, fiber, and phytochemicals. </span><span style="font-size: small;">But it is very easy to sabotage this healthy salads with unhealthy dressings. Below are some tips to enjoy your greens without worrying about sugar, calorie or fat. </span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;"><br />
</span></div><ul style="font-family: "Trebuchet MS",sans-serif; margin-top: 0in;" type="disc"><li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">Look for low calorie or lighter version of salad dressings</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">Compare nutrition labels and choose low carbohydrate dressings. </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">Cut the fat. Choose more of vinaigrette or oil based dressings instead of creamy ones like mayonnaise based. If you do prefer mayonnaise based then choose low fat and limit serving size</span><span style="font-size: small;"> to few teaspoons </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">Create your own dressing by using vinegar. Champagne vinegar and raspberry vinegar are great summer choices</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">Make citrus dressings by substituting vinegar with lemon, lime, or grapefruit juice</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">For homemade vinaigrette, use three parts vinegar to one part oil instead of the other way around. Add seeds or herbs to it for added health benefits</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">Limit to one serving (2 Tbsp) - </span><span style="font-size: small;">too much dressing can turn healthy salad into a calorie disaster</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">When eating at restaurant ask for substitution or order dressing on the side </span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;">Make your greens more delicious:</span></li>
</ul><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 0.0001pt 0.7in; text-indent: -0.2in;"><span style="font-size: small;">–<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;">Use variety of veggies. Bright colored vegetables like carrots, beets, peppers, broccoli, and cucumber adds flavor, texture and provides fiber. </span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 0.0001pt 0.7in; text-indent: -0.2in;"><span style="font-size: small;">–<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;">Beans like garbanzo, kidney, black, white, sprouted greens will add delicious flavor to the salad without adding extra fat or sugar. </span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 0.0001pt 0.7in; text-indent: -0.2in;"><span style="font-size: small;">–<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;">Sprinkle some sunflower, pumpkin, flax seeds or pine nuts for nutty and crunchy flavor. Get added benefit of fiber and essential fatty acids</span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 0.0001pt 0.7in; text-indent: -0.2in;"><span style="font-size: small;">–<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;">To sweeten up your salads use fresh fruits like apple, grapes and oranges. If using dried fruits, use it sparingly. Drying process concentrates sugars and calories and often results in loss of nutrients. </span></div><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin: 0in 0in 0.0001pt 0.7in; text-indent: -0.2in;"><span style="font-size: small;">–<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="font-size: small;">Fresh and dried herbs taste great so experiment with parsley, cilantro, garlic, basil, thyme, rosemary and others. Add them to simple vinaigrette or sprinkle them directly on your salad. </span></div><ul style="font-family: "Trebuchet MS",sans-serif;"><li><span style="font-size: small;">Sometimes feel like enjoying regular creamy dressing - its fine as far as you BALANCE it with other healthy food choices and exercise! </span></li>
</ul><div class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 0.0001pt;"><span style="font-size: small;"><b>Try this: </b></span><br />
<span style="font-size: small;"><b>Girard's Light Raspberry Vinaigrette</b></span><br />
<span style="font-size: small;">Per 2 tablespoons: 60 cal., 3.5 g total fat (0 g sat. fat), 0 mg chol., 130 mg sodium, 7 g carb. (0 g fiber, 7 g sugar), 0 g pro</span><br />
<div class="separator" style="clear: both; text-align: center;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh95PN_8ezCS1E14KRDWYZFuy3lTDn-7dGHlZJEBuqFl5sxmFZkpLjTot41yAUjPwDkNt-MlMh7A4wwp6hU9ZZotgjn_gmhQOMpkD_kLQCyBiz5xNk62oTBdwOwrCQDRra0nRDbOAmvjNk/s1600/index.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh95PN_8ezCS1E14KRDWYZFuy3lTDn-7dGHlZJEBuqFl5sxmFZkpLjTot41yAUjPwDkNt-MlMh7A4wwp6hU9ZZotgjn_gmhQOMpkD_kLQCyBiz5xNk62oTBdwOwrCQDRra0nRDbOAmvjNk/s1600/index.jpg" /></a></span></div><span style="font-size: small;"><br />
</span><br />
<span style="font-size: small;">Find more diabetes friendly salad dressing on:</span><br />
<span style="font-size: small;"><a href="http://www.diabeticlivingonline.com/food-to-eat/nutrition/what-to-eat-with-diabetes-winning-salad-dressings/">http://www.diabeticlivingonline.com/food-to-eat/nutrition/what-to-eat-with-diabetes-winning-salad-dressings/ </a> </span><br />
<br />
<span style="font-size: small;"><b>"To make a good salad is to be a brilliant diplomatist - the problem is entirely the same in both cases. To know exactly how much oil one must put with one's vinegar." ~ Oscar Wilde</b></span><br />
<br />
<span style="font-size: small;"><b>"Enjoy your salad light and make your day bright" </b></span><br />
</div>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0tag:blogger.com,1999:blog-3574211768411003639.post-24422336601388512562011-04-25T20:00:00.014-04:002011-05-26T14:33:13.949-04:00Food for Thought<div style="font-family: Georgia,"Times New Roman",serif;"><span style="font-size: small;"> </span></div><div style="color: black; font-family: Georgia,"Times New Roman",serif; text-align: left;"><span style="font-size: small;"><i>"You are what you eat"</i> That doesn't mean you'll turn into a cheeseburger if you eat too many of them. But it does mean that your body will reflect the QUALITY of the foods you eat most often. Eat a lot of junk food and your body will feel and look junky. Eat lot of foods rich in vitamins and nutrients (fruits and veggies) and your body will glow with vibrant health.</span></div><div style="color: #660000; font-family: Georgia,"Times New Roman",serif; text-align: left;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="border-collapse: collapse;"></span></span></div><div style="color: #660000; font-family: Georgia,"Times New Roman",serif; text-align: left;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="border-collapse: collapse;"></span></span></div><div style="color: #660000; font-family: Georgia,"Times New Roman",serif; text-align: left;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="border-collapse: collapse;"></span></span></div><div style="color: #660000; font-family: Georgia,"Times New Roman",serif; text-align: left;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="border-collapse: collapse;"></span></span></div><div style="color: #660000; font-family: Georgia,"Times New Roman",serif; text-align: left;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="border-collapse: collapse;"></span></span></div><div style="color: #660000; font-family: Georgia,"Times New Roman",serif; text-align: left;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="border-collapse: collapse;"></span></span></div><div style="color: #660000; font-family: Georgia,"Times New Roman",serif; text-align: left;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="border-collapse: collapse;"></span></span></div><div style="color: #660000; font-family: Georgia,"Times New Roman",serif; text-align: left;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="border-collapse: collapse;"></span></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="border-collapse: collapse;"><br />
</span></span></div><div style="font-family: Arial,Helvetica,sans-serif;"></div>Hiral Modihttp://www.blogger.com/profile/07285860732637795242noreply@blogger.com0