8 Days ‘til Thanksgiving - Holiday Healthy Tip #3

Eat your vegetables

Why not dress up the table with some colorful vegetable dishes?

Veggies come in all colors and are very nutritious. Non-starchy vegetables are diabetic friendly because they are low in carbohydrates. They are weight watcher friendly because they are low in calories. If you want to avoid holiday waist-spread, veggies will help fill you up and help you avoid overeating.
Here's a partial list of non-starchy vegetables to choose from:
Artichoke, Asparagus, Bamboo shoots, Beans (green, wax, Italian), Bean sprouts, Beets, Broccoli, Carrots, Cauliflower, Celery, Chayote, Chinese spinach, Eggplant, Greens (collard, kale, mustard, turnip), Mushrooms, Okra, Onions, Pea pods, Peppers, Sprouts and Zucchini

SOURCE: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/non-starchy-vegetables.html

Holiday Healthy Tip #3 – Eat your veggies

Yours in health,
Dr. Velonda

9 Days ‘til Thanksgiving - Holiday Healthy Tip #2

Be selective, exercise portion control

If you are worried about carbohydrates, you could have a worry frenzy Thanksgiving day. Avoid the frenzy and decide to be choosy at the family feast. Thanksgiving foods that are typically high in carbohydrates include stuffing, dinner rolls, cranberry sauce and pumpkin pie, to name a few.

Don't feel obligated to sample everything on the table. For example choose either sweet potatoes or mashed potatoes; sweet potato pie or apple cobbler, not both! Make selective food choices that create a rainbow of color on your plate.

Because high carbohydrate foods are plentiful at most Thanksgiving feasts, portion control is king. Eat smaller portions.  If you can't decide on one or two carbohydrate foods to eat, take very small portions or "samples" of several dishes.

SOURCE: http://www.diabetes.org/food-and-fitness/food/planning-meals/holiday-meal-planning/enjoying-thanksgiving.html

Holiday Healthy Tip #2 – Be selective, exercise portion control

Rethinking Thanksgiving

With turkey day fast approaching, many folks are trying to figure out the delicate balance between family feast and whacking their waistline. The key is simply rethinking old favorites and applying modern makeovers. When it comes down to it a diabetic friendly holiday spread is good for anyone in the house!

A recent Diabetes Forecast magazine article expressed the sentiment we all share, “Looking forward to the season of turkey and stuffing – but not the season of stuffing yourself. (Webb and Springer, 2011)”

From the main course to the divine dessert; tasty, easy and healthy options can makeover any holiday dinner with ease. I’m willing to bet survey results will show that holiday side dishes and desserts contribute the most (empty) calories to our diets during this time of year. Have no fear, ……

·         The Main Course – downsize

o   From full bird to breast only, the star of the evening can still be as sumptuous and satisfying as the typical holiday turkey.

o   Season turkey breast with a mixture of thyme, sage, rosemary, vegetable broth and dry white wine

·         Sides to savor – zest up the veggies and change the stuffing

o   Holiday side dishes can wreck havoc on the best laid plans to mind your calories. By adjusting the ingredients and exercising portion control, a little will go a long way and your taste buds won’t miss a thing.

o   Use almonds or hazelnuts and lemon zest with sesame seed oil to make vegetables sizzle.

o   Butternut Squash Soup

§  4 cup fresh orange juice

§  1 mango, peeled & chopped

§  4 cup butternut squash, small chunks

§  8 dates, pitted & chopped

§  1 teaspoon curry

§  Combine ingredients in blender.

§  Add water as needed for desired thickness

§   Serve ;~)

o   Brown Rice Dressing  

§  2 cups cooked brown rice

§  1 small onion, chopped (1/2 cup)

§  ½ cup currants

§  1 small apple, cored & chopped

§  ½ teaspoon each chopped basil

§   ½ teaspoon each celery seeds

§  2 tablespoon sesame oil

§  Combine all ingredients in large sauté pan. Sauté, stirring frequently for approximately 10 minutes and Serve ;~)

o   Marinate the greens

                     http://www.youtube.com/DrVelonda1#p/u/9/uxWQy7UJkYg

·         Divine desserts – how sweet it is, but portion control is king

o   Eliminate the white sugar, replace with sweeteners like agave nectar, honey, black strap molasses

For more recipes visit    https://www.facebook.com/pages/Be-Fit-Inc/138592976177146

 Webb, R., Springer, S., (November 2011). Building a Better Holiday Season. Diabetes Forecast. Page 41

Yours in health,
Dr. Velonda

http://astore.amazon.com/drvelonsnutr-20/

Be-fit, Inc.       313-874-2348      drvelonda@gmail.com   

Turkey Time - White meat or dark meat?

Does it matter whether you choose white meat or dark meat?

 Dark meat contains more zinc, riboflavin, niacin, thiamin, vitamins B6 and B12, amino acids, and iron than white meat. Dark meats also contain more saturated fats, along with omega-3 and omega-6 fats.

Dark Meat - dark meats are dark because the muscles are used more (think drumsticks vs. breast meat). They have more myoglobin proteins, which help ship oxygen to your muscle cells.  When dark meat is cooked, the myoglobins turn into metmyoglobins, which are very high in iron.

White Meat - contains glycogen, a polysaccharide of glucose, an animal starch. Animal starch is stored in your liver, and then broken down into glucose when it’s needed by the white muscle.

Source: http://www.diet-blog.com/07/dark_meat_vs_white_meat_whats_the_difference.php