Posts Categorized: Food

Diabetes the next health crisis?

Diabetes is on the rise. The International Diabetes Federation says that the global burden of those living with this disease will surge from 382 million to 592 million by 2035 and that approximately one in ten people have or will have diabetes worldwide.  The age of onset is getting younger and younger with kids as young as 8 being diagnosed with what used to be called “adult onset diabetes” and is also known as Type 2 Diabetes. According to Health Canada nine out of ten people with diabetes have Type 2. The Canadian Diabetes Association estimates that 9 million Canadians have diabetes or pre-diabetes, many of them without the diabetes symptoms that would prompt them to get help.

Most of this disaster is preventable. Ignoring the problem will further burden individuals and their families as well as put additional strain our health care system. Today is the day to start making changes.  What causes Type 2 diabetes? Lifestyle choices have the biggest impact on preventing this disease that causes nerve and kidney damage as well as increased risk of liver and heart disease.  Diabetes prevention is that simple. Maintain a healthy weight to reduce your risk. Weight loss of just 10% of your current weight has a massive impact on your health.

Here are some ridiculously simple weight loss tips to help protect yourself:

  1. Get more sleep. A lack of sleep has a profound impact on weight gain, even or perhaps especially in children. Cut back on one superfluous activity each day (TV? Gaming? ) and go to bed.
  2. Simply dropping liquid calories from your day can make up the difference.  We drink 300-500 calories each day from beverages such as cream and sugar loaded coffee beverages, juice and pop.  Go for 50% reduction today. Ditch the soda, water down your juice and half the sugar in your java.  Go all the way ASAP!
  3. Implement NEAT in your life. Non-exercise activity thermogenesis. That simply means all the action you do in your day that isn’t actually working out.  Parking at the end of the lot and walking an extra 3 minutes actually saves you time trying to troll for that spot near the door. And, it pumps up your metabolism. Walking up or down a flight of stairs is more efficient that waiting for an elevator and goes a long way toward getting an extra 30 minutes of movement into your day. That is all you will need.
  4. Be sure you are getting enough fibre. Not only does it bulk up your stool, new evidence shows that a healthy gut converts fibre to a chemical called acetate which passes the blood brain barrier to activate the brain’s “full” sensors.
  5. Add chia to your day. This tiny, tasteless grain contains plenty of micronutrients plus is the best form of both fibres you can find.

 

Managing diabetes is a difficult, uphill battle but preventing it is almost completely within your control. Do you have any tips or a diabetic diet for weight loss to share?

 

About the Author

Theresa Albert

Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com

How to make Fast and Frozen Fantastic!

Frozen food doesn’t have to be scary!

After you’ve juggled all of your to-dos for the day, and put out a few “fires” there are times when suppertime suddenly sneaks up on you, and you realize you haven’t prepared a thing. Usually this means panicking-and tossing whatever you have in the pantry and freezer together, shelving your healthy recipes for the night. But wait! Last minute meals can be healthy, even when they come from the freezer. Yes, that’s right…just make sure that your freezer is stocked with the following ingredients for and you can make healthy recipes for dinner in a flash.  Here are some dinner ideas:

Frozen shrimp or other cooked fish

  • Cooks in minutes, great for stir fries.
  • Cook ½ cup whole-wheat pasta per person. Drain. In a skillet sauté for 4 minutes: ½ cup scallops/shrimp per person, 1 cup frozen peas per person, 1 tsp extra virgin olive oil per person, 1 tbsp Parmesan cheese. Add the cooked pasta and mix.

Frozen Brussels sprouts

  • Steam and toss with dill.

Frozen broccoli

  • Simmer 2 cups of broccoli and one potato in one quart of broth. Purée to soup consistency. Stir in 1 tbsp Parmesan cheese.

Frozen soybeans/lima beans

  • Steam for 2 minutes. Add seasoned rice vinegar.
  • Makes a high-protein snack.

Frozen apple or pineapple juice concentrate

  • Use to replace some sugar in baked goods with real fruit sugar (see recipe below for Pantry/Freezer Apple Spice Muffins).

Frozen whole-wheat tortellini

  • Great as a small portion loaded up with veggies (crushed tomatoes, sliced pepper and onions, etc.

Frozen berries

  • Irreplaceable superfoods-smoothies/baking.

Frozen pizza

  • Thin-crust and whole-wheat: add seeds, veggies, etc

Here is one of my quick and easy chicken recipes that will make a healthy dinner in a snap!

 Skillet Chicken

This meal comes together in a flash with barely the basics from the fridge. It is a fool proof, adaptive formula that can be cooked on the stovetop, stuffed into the oven or the whole skillet can go on the BBQ depending upon your gear and energy level. Just about any frozen veg does the trick, mix ‘em up if you have to. Any mustard flavour, and any jam or jelly works, water or broth can sub for wine…you really can’t mess this one up.  It is your go to “cook’s night off” solution.

 

Serving Size: 4     Preparation Time: 20 minutes

  • 4   boneless skinless chicken breasts
  • 1 teaspoon Italian seasoning
  • salt and pepper
  • 1 teaspoon grapeseed oil
  • 2 red pepper — sliced
  • 4 cups frozen broccoli
  • 1 tablespoon grainy mustard
  • 2 tablespoons red pepper jelly
  • 1/4 cup white wine
  • 1 teaspoon butter

 

Rub chicken breast with Italian seasoning, salt and pepper as you warm a cast iron skillet.

Add oil and brown chicken breasts on both sides for 2 minutes.

Add red peppers and stir for 2-3 minutes.

Stir in broccoli. Mix in mustard and red pepper jelly, cover and allow to cook through for 10-15 minutes. Pour in wine, add butter and simmer for 1 minute to finish.

 

 

About the Author

Theresa Albert

Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com

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Remember the good old days of PB & J?

When we were kids lunches were just peanut butter and jam slapped on bread, a juice box and that was that. Now things are more complicated and you’re probably already sick to death of making your child’s school lunches. With allergies and litter free restrictions and your own kids’ preferences lunches can’t be just a sandwich anymore.  Here are a few brown bag lunch ideas to spruce up the old ho hum ordeal.

cc licensed ( BY SA ) flickr photo shared by Jennifer Chait

Think outside of the bread box. Here are some lunch options that forgo the bread and some school approved fillings:

  • Romaine, Swiss chard, steamed kale leaves or Boston lettuce as wraps
  • Rice paper wraps (they make great day old salad holders)
  • Grilled Portobello mushrooms stuffed with filling of your choice
  • Apple slices stacked with cheddar cheese
  • Use skewers to layer fruits
  • Baby pita used for dipping; layer bean burrito fillings: refried beans, cheese, salsa…in mini containers.
  • Hollowed out cucumber stuffed with tuna
  • Celery filled with cream cheese
  • Red pepper halves hold everything nicely

Jazz up fillings by turning them into salad toppers. Try:

  • Tuna, olives, grapes chopped celery
  • Cooked potatoes, chick peas, curry powder and yogurt
  • Salmon, dill, chopped kale, honey mustard
  • Feta cheese, chopped peppers steamed Brussels sprouts, oregano
  • Frozen spinach, blue cheese, mayo, dried thyme, chopped garlic

Slap this list on the fridge and take a look at it whenever you want to avoid the brownbag burnout.

Here is a healthy recipe for a delicious sandwich that all can enjoy!

 

Baby Kale Caesar Salad Sandwiches

This mixture is equally good cold or grilled. If you want to take it for lunch, keep the salad filling separate until you are ready to enjoy and pre-scoop the buns.  Keep insides and break up onto a cookie sheet, toast in oven and then blend into breadcrumbs. (If you want to go low carb or paleo, simply swap the bread for rice or lettuce wraps!)

Makes: 4     Takes:15 minutes

4 whole grain Kaisers or Rolls

2 boiled eggs

½ cup silken tofu

¼ cup grated parmesan cheese

1 tsp anchovy paste (optional)

1 tsp lemon zest

1 tsp fresh lemon juice

1 tbsp grainy mustard

2 tbsp apple cider vinegar

1 tbsp extra virgin olive oil

1 clove minced garlic

8 cups baby kale leaves or other hearty greens

Mash boiled eggs with tofu, parmesan, anchovy paste, lemon zest, juice, mustard, vinegar, oil and garlic.  Mix well and toss with kale. Scoop out the centre of each roll. Stuff into bread bowls.

If you wish to have a hot sandwich, add a layer of shaved parmesan and grill on a Panini press or in a skillet, pressing to flatten.

 

About the Author

Theresa Albert

Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com

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