Tag: diabetes
5 Quick and Cheap Healthy Meals | ReNew Clinic
theguy 0 Comments Healthy Food
One mistake I see many children and parents make is forgetting to eat breakfast or lunch. I know you might not always have time to make a full breakfast or you might not like what’s served at school lunch, but it’s so important to keep yourself fueled during the day. You’ll have more energy, better concentration, and better performance in class, sports, and after school activities.
So today, I’m gonna show you how to make five recipes that each have five ingredients or less. They’re quick and easy to take on the go and best of all, they all cost less than $3 each. First, we’ll start with breakfast. This is a super easy wrap to make and take on the go. First mix together equal amounts of peanut butter and vanilla Greek yogurt. I’m gonna do about half a cup of each so we have leftovers. Spread about a quarter cup of the mixture on your wrap shell.
We have about three more servings ready to go here. I’m gonna put the lid on then we can store this in the refrigerator. You can use it to make more wraps or cut up an apple and use it as a dip. Then to finish our wrap, add a sliced banana and a few spoonfuls of granola or nuts. I have some almonds here. You only need about two tablespoons of nuts for a serving, so a bag will last for a while. Now I can wrap this in tin foil and go. You think that was easy? This one’s even faster. This is a simple parfait. First, take some of that Greek yogurt and scoop about one-third of a cup into a Tupperware container. Then add a layer of fruit of your choice. I like frozen berries. Put in about half a cup. Then add another third of a cup of yogurt and top with nuts or granola.
I’m gonna use my almonds again. Once again, you only need about two tablespoons here to get a serving, and it’s done. Put your lid on and go. You can also make a bunch of these in advance so you only have to grab it in the morning and go. So breakfast is done, but what about lunch? We’ll use some basic ingredients to make healthy lunches that will give you energy for your school, sports, and after school activities. We’ll use tuna, chicken or beans for the protein. You can interchange them based on whatever you have available. The first thing we’ll make is a tuna wrap. This is another great use for the whole wheat wrap shells.
We’ll start by adding a few handfuls of spinach and some tomato slices. Here is the tuna from a four and a half ounce can, packed in water, already drained. I’m gonna add two tablespoons of tzatziki sauce, which is kind of like ranch, and then add this to the wrap. Then you can just wrap it up and go. And with tuna, you have some options. You could also add mustard or about two teaspoons of olive oil and some lemon juice. If you want mayo, just limit the portion to one tablespoon. You can also get tuna already canned in olive oil and then just drain it and add lemon juice. And if you don’t have wraps handy, you can put the tuna over lettuce and tomatoes and take that in a container with whole wheat crackers on the side.
So there’s lots of variety. Here is another super easy wrap. I have a whole can of black beans that I drained and rinsed. I’m gonna add about a half cup to this wrap with a quarter cup of shredded cheese and two big spoonfuls of salsa. If you’re near a microwave, you can heat this for about 30 seconds to melt the cheese. Really easy and you can see there are lots of leftovers. And finally, this is another great one for using up leftovers. I have leftover whole wheat pasta and chicken here. We can easily combine them with some vegetables and a small portion of heart healthy fat for a balanced lunch. Get your Tupperware ready. Add one cup of pasta. Take a piece of chicken, about the size of your hand, and cut it up into small pieces. Then cut up and add a small tomato and about half of a cucumber or whatever vegetables you like and have around. Top with two tablespoons of Italian dressing. You can even add two tablespoons of the shredded cheese, if you want. This one is really good cold. I hope you see that putting a healthy meal together does not have to be hard or time consuming.
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Healthy Eating with Type 2 Diabetes
theguy 0 Comments Cardio Get fit Health Healthy Food
Good day my identify is Carlton rivers and i’m a registered dietician with Nick Pat in these days we will be discussing how you can beef up your weight-reduction plan after a diagnosis of diabetes now these methods aren’t just for these with diabetes I encourage every person to use these pointers to their food regimen every day so let’s get started the first thing that you need to don’t forget is to observe the quantity of carbohydrates you consume that way you are capable to manipulate your blood glucose levels or blood sugar stages so what is a carbohydrate good carbohydrates are determined in bread in rice and pasta and different starchy things like potatoes and corn and legumes that are beans and peas carbohydrates are also discovered in sweet foods and drinks like fruit and milk and yogurt as good as sugar sweetened beverages fruit juice and a few sweet and of path any candy cakes so the variety of diet i’ll be emphasizing at present is the Mediterranean sort food plan now this weight loss program has giant amounts of research which have shown distinct advantages in improving cardiovascular wellness and likewise increasing insulin sensitivity which is integral for anyone with kind 2 diabetes a Mediterranean type weight-reduction plan is wealthy in seasonal fruits and greens entire grains healthy fat like fish and nuts and avocados after which it is going to be reasonable amounts of cheese and dairy products like milk and yogurt it is going to be average amounts of lean protein and eggs and then just minimal quantities of crimson meat and sweets so for those who become aware of over here there may be nonetheless our carbohydrates in the Mediterranean kind weight-reduction plan and that is where carb counting comes into play so I find that carb counting is the high-quality way to reveal the amount of carbohydrates you devour and drink at mealtime and for snacks so what i’ve achieved here is I’ve portioned out the carbohydrate containing foods into one carbs serving so what does that imply good 15 grams of carbohydrates equals one carb serving so let’s take this piece of bread for example this piece of bread comprises about 15 grams of carbohydrates so we will say that is one carb serving now if you’re advocated to devour two carb servings for breakfast then you want to limit your carbohydrate consumption to 30 grams that breakfast the American Diabetes association recommends a good beginning factor as 3 to five carb servings per meal that might be a sandwich comprised of two slices of bread you could put meat and cheese in it together with a bunch of non starchy greens after which a small part of fruit and there you go you may have three carb servings so what i’ll do at present is i will exhibit you the right way to take advantage of out of this weight-reduction plan so i’ll take just a little over one cup of spinach after which i go to grab some tomatoes and a radish and what’s great about these vegetables is they may be very low in carbohydrates so we name them free meals which you could generally consume as much as you wish to have of those meals and no longer lift your blood glucose levels so i’m going to add this to the salad and that i continually love adding a salad to any meal on the grounds that it simply helps helps fill you up so we’re going to slice up a few of this radish and add it to the salad and then we’re going to seize some walnuts which you are stuffed with fairly healthy fat they may be really high-quality on your mind wellness and to raise your excellent ldl cholesterol your HDL ldl cholesterol so i am just going to crush some of that now one serving measurement is about one palm full which is one ounce of best after which i’ll add in some just multi elegies simply slice it up sprinkle it on after which we’ll do salad dressing so it is particularly simply 1 tablespoon of olive oil and a half of a tablespoon of balsamic vinegar or anything vinegar you decide on some a drizzle it over and now of direction that you could buy salad dressing in the grocery store however it’s in most cases more luxurious and when you get the low-fats variation then it’ll be excessive in sugar so I say go along with homemade it’s normally higher anyways so i am also going to add in about 3 oz of salmon fillet and so there you go so this meal actually does no longer have many carbohydrates it does not actually have a full one carb serving so if you want to add carbohydrates to this meal you might add 1/2 of a sweet potato which is about 15 grams of carbohydrates you might add one cup of strawberries which is one carb serving and then you definately would add half of a cup of grapes so now not all fruits are created equal there are some which might be greater in carbohydrates and others for example berries are going to have the lowest amount of carbohydrates whereas grapes are a little bit better and so are bananas so one carb serving of banana is going to be half of a banana after which for an apple one small Apple is going to be one carb serving so when you’ve got a giant apple you’re frequently going to wish to cut it in half of to watch your carbohydrate consumption so do not forget when you are seeking to make a culture exchange involving your weight-reduction plan it’s now not that difficult seem at all the distinct food that you simply get to consume all you must do is make sure you’re eating nutrient-wealthy meals so excessive in nutrients and minerals so yummy fruits and greens entire grains matters that are going to fill you up and preserve you convinced they’re additionally going to reinforce your wellness and simply make you feel higher so when you’re adjusting your weight loss program to control your blood glucose stages or your blood sugar phases go low and carbohydrates and high in those healthy fat like olive oil avocados and salmon it will take slightly bit more instruction however i know you can do it so consume up and enjoy blissful consuming you
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