5 Bad Eating Habits and How to Break Them

From the EatingWell website it's 5 Bad Eating Habits and How to Break Them.



5 Bad Eating Habits and How to Break Them

How breaking 5 bad eating habits can help you lose weight.
Struggling to keep your weight in check? As a registered dietitian and associate nutrition editor of EatingWell Magazine, I know there are several diet-derailing habits that can sabotage your weight-loss efforts. Find out if any of these are trumping your best efforts and learn how to get back on track.



1. Bad Habit to Break: Keeping Tempting Foods Around
It’s hard to resist temptation when it’s staring you in the face. When office workers were given candies in clear dishes to place on their desks, they helped themselves to candy 71 percent more often than a similar group that was given the same candy in opaque dishes so that the candy wasn’t visible, according to research by Brian Wansink, Ph.D., director of the Cornell University Food and Brand Lab in Ithaca, New York. “We’re all on the ‘see-food’ diet,” he says, “so don’t let yourself see what you don’t want to eat.” Do yourself a favor and keep tempting foods out of your sight. If you’re going to keep snacks at home, stash them inside a cupboard; keep apples out on the counter....




2. Bad Habit to Break: Skipping Breakfast
You might think that skipping breakfast—a whole meal!—would help you cut calories, but the research says that eating breakfast can better help you lose weight. Breakfast eaters tend to weigh less and are more successful at losing weight—and keeping it off—than those who skip the meal. What’s more, people who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. Perhaps it’s because they often eat cereal, which is fortified with vitamins and minerals, and fruit, which is naturally nutrient-rich. Not hungry when you first get up? Don’t worry. Eating breakfast doesn’t have to be the first thing you do each day. Just make sure that when you do eat, your meal is something that will sustain you for a few hours—it should include some fiber and protein....



* Click the link below to see all the Bad Eating Habits and How to Break Them


http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/5_bad_eating_habits_how_to_break_them?sssdmh=dm17.776590&utm_source=EWDNL&esrc=nwewd122914

Top 50 Healthy Recipes of 2014

It's EatingWell's Top 50 Healthy Recipes of 2014. Check this one out for some healthy and delicious recipes.



Get inspired by our top 50 healthy recipes of 2014.

Celebrate the new year with EatingWell’s best healthy recipes! Our top 50 healthy recipes of 2014 will help you plan your weekly menu and eat healthier in the new year. We’ve included healthy recipes featuring fresh vegetables and fruits from every season, lean protein and healthy whole grains. Try our Asparagus-Mushroom Mini Lasagnas to boost your vegetable intake, Napa Cabbage & Pork Stir-Fry with Peanuts for a weeknight dinner your family will love or Breakfast Blueberry-Oatmeal Cakes for an easy on-the-go breakfast.




Slow-Cooker Honey-Orange Chicken Drumsticks
This slow-cooker chicken recipe makes a perfect alternative to standard tomato-based barbecued chicken. Both kids and adults will devour these drumsticks, doused in a honey-sweetened sauce spiked with orange, ginger and garlic.....



Breakfast Blueberry-Oatmeal Cakes
This oatmeal-meets-muffin-tin cake recipe is perfect for having a healthy breakfast available on busy weekdays. Make a batch on the weekend and keep them in your freezer. For a grab-and-go breakfast, reheat the oatmeal cakes in the microwave for about 40 seconds.....



Mediterranean Cauliflower Pizza
In this healthy, gluten-free cauliflower “pizza” recipe, shredded cauliflower is mixed with mozzarella and oregano to make a flourless crust that echoes the flavor of a traditional pizza pie. The Meyer lemon, olive and sun-dried tomato topping adds a sophisticated Mediterranean flavor, but feel free to try more traditional pizza toppings, such as marinara sauce and mushrooms—even pepperoni....




* Click the link below to get the Top 50 Healthy Recipes of 2014


http://www.eatingwell.com/recipes_menus/recipe_slideshows/top_50_healthy_recipes_of_2014?sssdmh=dm17.775660&utm_source=EWTWNL&esrc=nwewtw122314

Choose This, Not That Diabetic Snacks

This weeks Diabetic Living on Line is all about those snack cravings! http://www.diabeticlivingonline.com/

Choose This, Not That Diabetic Snacks
By Marsha McCulloch, M.S., RD, LD, 2013

When sugary, fatty, or salty treats seem to be calling your name, it can be tough to resist them. With a little creativity, you can satisfy your cravings with healthy snacks for diabetes. Here we show you how to bypass some of the most tempting snacks while still treating your taste buds.



Smart Ways to Satisfy Snack Cravings
Managing weight and blood sugar would be easier if we craved cauliflower, chicken breasts, and kale instead of cake, chips, and cheesy crackers. Although you probably won't bypass every tempting food that comes your way, the more often you make a smart swap, the better off your health will be. Here we tackle some of the biggest snack temptations shared by Diabetic Living readers.

Note: The following nutrition information was tallied based on online nutrient databases, food labels, recipe calculations, and restaurant nutrition information....


*Read the complete article by clicking the link below*


http://www.diabeticlivingonline.com/food-to-eat/nutrition/low-carb-snacks-for-diabetes/?sssdmh=dm17.663773&esrc=nwdlo042313

Health Benefits of 100% Grass Fed Buffalo

Some health benefits with facts and figures on my favorite meat the Bison. Info was provided by Wild idea Buffalo. http://wildideabuffalo.com/




Health Benefits of 100% Grass Fed Buffalo

Wild Idea Buffalo meat is:

Lower in calories, fat, and cholesterol than chicken or fish.
40% more protein than beef.
Nutrient-dense, flavor rich, outrageously lean, and high in antioxidant Omega 3 fatty acids and vitamin E.
100% native grass fed – delivering 3.5x more omega-3 fatty acids than grain-fed bison.
Red Meat That’s Good for You!
Wild Idea Buffalo Meat Nutritional Composition

Based on 100 grams (3.52 ounces) of RAW product:

Meat Source                             Fat Grams    Calories    Cholesterol
WIB Ground Buffalo 92% Lean 4.60               128         54.8
Grain-Fed Ground Buffalo            15.93               223         70
Grass-Fed Ground Beef              12.73               192          62
Grain-Fed Ground Beef              15.00               215          68
Ground Pork                              21.19               263          72
Ground Chicken                            8.10               143          86


source: SDSU Analytical Labs & www.nal.usda.gov/fnic/foodcomp

Six healthy holiday party foods and recipes

Came across this article from the West Hartford News on some healthy holiday party foods. I left the web link at the end of the post.


Six healthy holiday party foods and recipes

Tuesday, December 11, 2012

BOSTON – The holidays are here and so is all the festive food. Some of it is naughty but much of it can be nice.

“When party planning during the holidays, it’s important to have variety,” says Stacy Kennedy, MPH, RD, CSO, LDN, a nutritionist at Dana-Farber Cancer Institute in Boston. “Many of the foods we enjoy around the holidays are not only delicious to eat, but they may also contain cancer-fighting nutrients.” Kennedy says it’s easy to include them in any menu when you know what to look for. Here is a list of foods and recipes from Kennedy and her colleagues that belong on anyone’s “nice list.”

Ho-ho hummus

Skip those holiday dips that are buried in excess fat and calories. Kennedy says lighten up by substituting with an easy-to-prepare hummus. This recipe calls for pine nuts, which are rich in protein, zinc, copper and manganese, which are important for a healthy immune system. Legumes, like chickpeas, are a great source of protein and dietary fiber, which can help reduce the risk of cancer and help lower cholesterol.

Go nuts

Dust off that family nutcracker. Recent research finds that walnuts may help prevent kidney and colon cancers. In addition, the study suggests that walnuts are a rich source of antioxidants that may help protect cells from oxidative damage. Walnuts contain essential fatty acids, or the so-called “good fats,” which are known to help reduce blood pressure and boost the immune system. So go nuts with this simple pesto recipe.

Merry mango

Mangoes are naturally sweet and rich in a variety of antioxidants. One of them, lupeol, is thought to rid the body of harmful molecules known as free radicals, which can damage a cell's DNA, triggering some forms of cancer and other diseases. Studies have indicated that mango pulp may lower the risk of prostate cancer, inflammation, arthritis, and diabetes. This colorful and refreshing mousse recipe will delight dinner guests.

Positively pomegranate

Pomegranates have definitely moved to the top of many people’s “nice list.” They are now found in everything from drinks to desserts and for good reason. Recent research suggests that drinking pomegranate juice may be a delicious way to help prevent prostate cancer, as well as prevent the metastasis and spread of prostate cancer cells. Try this good-for-you dessert that is layered with flavonoids, vitamin C, and other antioxidants.

Magical mixture

Want something magical this holiday? Try making a dip with fresh roasted pumpkin. Pumpkin can spice up many recipes, from muffins to ravioli. “It’s also one of the tastiest ways to enhance the body’s own natural cancer-fighting ability,” says Kennedy. Pumpkins are packed with nutrients called carotenoids, which have been linked to the prevention of colon, prostate, breast, and lung cancer. It’s actually the bright orange color that makes pumpkin rich in nutrients.

Here’s a twist on a classic party-size recipe.

Festive finger food

This appetizer (or snack) is made with winter squash. It’s not only delicious but also a good source of carotenoids. They act to clean out the dangerous free radicals that enter your body from stress or the environment.

Kennedy says don’t be afraid to experiment. Other tips to make this a healthy season – in dips, try substituting sour cream with low-fat plain Greek yogurt, go raw with crudités, add as many colorful foods as possible, get plenty of exercise, and remember, it’s a time for celebration so it’s OK to indulge a little.

More nutritious cancer-fighting recipes can be found at www.dana-farber.org/nutrition.

http://www.westhartfordnews.com/articles/2012/12/11/entertainment/doc50c3b3cf8532f405411686.txt

Holiday Favorites Made Healthy

Happy Thanksgiving everyone! Here's a few healthy ways to have our Thanksgiving Day dinner or leftovers from the Diabetic Living On Line web site. I posted a couple of the ideas and left the web link to the recipes and the web site. Enjoy everyone and Happy Thanksgiving!



Holiday Favorites Made Healthy

You don't have to pass up your favorite holiday foods! We've slimmed down everything from mashed potatoes and gravy to turkey and green bean casserole. Our festive, diabetes-friendly holiday recipes prove that classic entrees and side dishes don't have to be loaded with fat, calories, and carbs to be enjoyable. Now that's something to be thankful for!

Herb-Roasted Turkey and Vegetables

Set aside half of this herb-infused roast and vegetable combo to make a turkey and bean soup for a second meal.
MAKES: 4 servings


Ingredients:

2 tablespoons snipped fresh parsley
4 cloves garlic, minced
1 teaspoon snipped fresh rosemary
1 teaspoon snipped fresh thyme
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 2 3/4 - 3 1/4 pound turkey breast portion with bone, skin removed
Nonstick cooking spray
3 cups tiny red potatoes, quartered (about 1 pound)
2 cups baby carrots with tops trimmed and halved lengthwise (about 8 ounces)
2 cups white and/or red pearl onions trimmed and halved (about 8 ounces)
1 tablespoon olive oil


Directions:

1. Preheat oven to 400 degrees F. In a small bowl, combine parsley, garlic, rosemary, thyme, salt, and pepper. Set aside 1 tablespoon of the herb mixture.
2. Place turkey breast portion, bone side down, on a roasting rack in a shallow roasting pan. Lightly coat with nonstick cooking spray. Sprinkle the remaining herb mixture evenly over turkey breast portion; rub in with your fingers. Roast, uncovered, for 20 minutes.
3. Meanwhile, in a large bowl, combine potatoes, carrots, and pearl onions; add the reserved 1 tablespoon herb mixture and the olive oil and toss until vegetables are coated. Arrange vegetables around turkey in roasting pan.
4. Reduce oven temperature to 350 degrees F. Roast for 1-1/4 to 1-1/2 hours more or until juices run clear, turkey is no longer pink (170 degrees F), and vegetables are tender, stirring vegetables once.
5. Transfer turkey to cutting board; tent with foil and let stand for 10 minutes before carving. Trim meat from bone. Reserve and store* 10 ounces of the turkey (about 2 cups) and 2 cups of the vegetables for the Turkey and Bean Soup. Serve the remaining turkey with the remaining vegetables. Makes 4 servings, plus enough reserved turkey and vegetables for Turkey and Bean Soup
Storage
* Place the reserved cooked turkey and vegetables in an airtight container. Cover and store in the refrigerator for up to 2 days or freeze for up to 3 months.


Nutrition Facts Per Serving:
Servings Per Recipe: 4
cal.(kcal): 231
Fat, total(g): 3
chol.(mg): 69
sat. fat(g): 1
carb.(g): 21
fiber(g): 3
pro.(g): 30
sodium(mg): 219


http://www.diabeticlivingonline.com/recipe/turkey/herb-roasted-turkey-and-vegetables/



Three-Cheese Whipped Potatoes
Serve these sophisticated spuds instead of ordinary calorie-laden mashed potatoes. Loaded with ricotta, cottage, and Gorgonzola cheeses, no one else will know this decadent holiday side is diabetes friendly.

MAKES: 8 servings
SERVING SIZE: 1/2 cup
CARB GRAMS PER SERVING: 16


1 1/2 pounds russet potatoes, scrubbed and cut into 1-1/2-inch chunks
1/3 cup part-skim ricotta cheese
1/3 cup low-fat cottage cheese
1/3 cup crumbled Gorgonzola cheese
1/2 teaspoon dried rosemary, crushed
1/2 teaspoon garlic powder
1/4 - 1/2 teaspoon ground black pepper
1/4 teaspoon salt
1. In a covered large saucepan, cook potatoes in enough boiling water to cover for 15 to 20 minutes or until tender; drain.
2. Meanwhile, place ricotta cheese and cottage cheese in a food processor or blender. Cover and process or blend until smooth. Transfer mixture to a large bowl; add Gorgonzola cheese, rosemary, garlic powder, pepper, and salt.
3. Immediately add hot cooked potatoes to the cheese mixture. Beat with an electric mixer on low speed for 30 seconds. Beat on high speed for 2 minutes more. Transfer potato mixture to a serving bowl. Serve immediately.


Nutrition Facts Per Serving:
Servings Per Recipe: 8
cal.(kcal): 107
Fat, total(g): 3
chol.(mg): 8
sat. fat(g): 2
Monosaturated fat(g): 1
carb.(g): 16
fiber(g): 2
sugar(g): 1

http://www.diabeticlivingonline.com/recipe/vegetables/three-cheese-whipped-potatoes/

http://www.diabeticlivingonline.com/?sssdmh=dm17.631401

The Benefits of Weight Loss

Another great article from  diabeticlivingonline.com    Some really grood info on weight loss and it's benifits.

The Benefits of Weight Loss
A body of scientific evidence suggests that even a modest amount of weight loss -- 10-15 pounds -- can make a big difference in managing diabetes. The key is to go about losing weight healthfully. Weight loss can yield sweet successes, including:

-- Lower blood glucose

-- Lower blood pressure

-- Improved blood fats (cholesterol)

-- Lighter load on your joints and feet

-- Easier movement and breathing

-- Increased energy level

Start Your Day with Breakfast
One surefire way to ruin your weight loss efforts is to skip breakfast. People who eat breakfast regularly tend to have a lower risk of weight gain compared with people who skip the meal, according to a 2007 British study of the dietary habits of more than 6,700 adults.

"Breakfast skippers tend to make up for those saved calories by eating more later in the day. The net result isn't weight loss. In fact, it's frequently weight gain," says Jill Weisenberger, R.D., CDE, a Virginia-based dietitian and certified diabetes educator.

When you eat breakfast, you can resist those midmorning vending-machine raids because your blood glucose levels stay more stable and your metabolism responds more favorably.

"Eating a balanced breakfast is a great way to start the day. It says right off the bat, 'Hey, I'm taking care of myself,'" Weisenberger says....

*Read the entire article by clicking the link below:

http://www.diabeticlivingonline.com/diet/tips/tips-for-weight-loss/?sssdmh=dm17.611708&esrc=nwdlo081412d&email=2933188293

13 Diabetes Tips to Improve Blood Sugar Control

Another great article from Diabetic Living On Line! You can read the entire article by clicking the link at the bottom of the post. Love this web site!


13 Diabetes Tips to Improve Blood Sugar Control
By Jill Weisenberger, M.S., R.D., CDE; Reviewed by Hope S. Warshaw, R.D., CDE, BC-ADM, 2010;
Good blood sugar control is different for every person, but there are some common tips to follow that can help improve your numbers.

How to Take Control Now
Nothing trumps a balanced meal plan, an active lifestyle, and diabetes medications as needed to keep your blood glucose levels in check. You might have considered other diabetes remedies to lower blood sugar. Find out what works and what you should avoid.

Keep Eating Habits Consistent
Skipping meals, especially breakfast, could push your blood glucose higher. When you don't eat for several hours because of sleep or other reasons, your body fuels itself on glucose released from the liver. For many people with type 2 diabetes (PWDs type 2), the liver doesn't properly sense that the blood has ample glucose already, so it continues to pour out more. Eating something with a little carbohydrate signals the liver to stop sending glucose into the bloodstream and can tamp down high numbers.

Skipping meals can also lead to overeating, which can cause an increase in weight. And if you take certain diabetes medications that stimulate the body's own insulin, such as common sulfonylureas, or you take insulin with injections or a pump, you risk having your blood glucose drop too low when you skip or delay meals....

*Read the entire article by clicking the link below:

http://www.diabeticlivingonline.com/monitoring/blood-sugar/blood-sugar-control/?sssdmh=dm17.608752&esrc=nwdlo072412t&email=2933188293