New Year's Resolutions.........Yes or No?

It's that time of year! Time to wave 2010 goodbye and make your plans for 2011. Make it your year to be "healthy"! Notice I didn't say "lose weight" or "diet"!

I removed the word "diet" from my vocabulary a long time ago. Diets don't work. We all know that. Just the word "diet" has a negative aura about it! You have to change the way you think about food and exercise. If you use the words "lifestyle change" and "moving" instead - it sounds more realistic!

Any small change you can make will make a big difference in how you feel. It's hard to explain how
good I feel after I walk on the treadmill or do 20-30 minutes on the elliptical. Of course it benefits my blood sugar as well, but more importantly it clears out the cobwebs and immediately lifts my spirits and puts me in a better mood. I have a very busy life, and some days I can only do 15 or 20 minutes here and there -- but it all adds up. Don't think you have to set aside a full hour in order to get a good workout. Always aim for 30 minutes - once you start you will find yourself going longer.
You don't even have to have equipment. Stand in front of your TV and march in place and swing your arms. Park further away from the store entrance. Do some "Jane Fonda" exercise DVD's!Jane has just released a new series for older people and they are low key and easy to do! (My 73 year old mother just started last week and she is really loving it!). And "take the stairs"! I promise if you do just a little bit every day you will feel the difference.

As for what you eat ...remember "You Are What you Eat"! I recommend "Eat This, Not that'!
It's a great book and has alot of great suggestions on substitutions. The more "real" food you can eat - the better. Stay away from packaged and processed foods - eat fruit when your sweet tooth is calling. Change your bread from white to stone ground wheat. Eat brown rice instead of white. grab a handful of grapes instead of cookies!

A few small changes can add years to your life, and more importantly make you feel SO MUCH better! Good luck in 2011!

Fiber is Your Friend!!!

If you have diabetes, fiber is a very important part of your daily regimen - and NOT for the resaons you are thinking! I know you are all laughing right now!

Did you know when you eat fiber - each gram cancels out one gram of carbohydrates? Yes - you heard it right! When you eat fiber it is easy on your pancreas because your body does not have to break the food down like it would if you ate some white pasta or white bread.

So, read the labels and look for items with added fiber. Fiber is found in Stone Ground Wheat, and darker breads. Alot of fruits and even some vegetables such as broccoli, cauliflower and especially beans.

Blueberries have 4 grams of fiber in one serving and are the "perfect" food. Eat them everyday if you can. Strawberries, blackberries and raspberries are also high in fiber. Apples are good if you eat the peeling and leave some of the insides. Grapes and bananas - not so much. But eat them occasionally and check your blood sugar after you eat. Bananas don't mess me up too much but grapes - yikes!

Just remember --read labels. Fiber IS your friend! :-)

Eat This...Not that...during the holidays!

Cocktails

Worst cocktail:

Gin and tonic (8 ounces) 240 calories 22 g sugars

Drink this instead:

Champagne 100 calories 5 g sugars

Before your raise your glass to good health, consider your own. The sad truth is that light-tasting tonic water contains as much sugar as two glazed doughnuts, making it nothing more than a glorified soda. Champagne is just as bubbly but contains only one-fourth of the sugar and half the calories.

Dip

Worst dip: Spinach and artichoke dip 300 calories 19 g fat

Eat this instead:

Salsa (1/4 cup)10 calories 0 g fat

The wrong dip can transform healthy veggies and a whole grain pita into vessels for fat and hundreds of extra calories. Avoid creamy, cheesy dips at all costs and stick to the tomato-based salsas and bruschetta, which are low calorie and offer a healthy serving of vegetables to boot.

Side Dishes

Worst side: Baked potato with butter and sour cream 400 calories14 g fat (6 g saturated)

Eat this instead:

Roasted red potatoes (1/2 cup) 100 calories 5 g fat (1 g saturated)

The difference here is in the toppings. Add bacon and cheese to the mix, and add an extra 150 calories. Another smart sides rule: Not all salads are paragons of virtue. Greens with croutons and Italian dressing pack in 140 more calories than a serving of peas with pearl onions.

Hot Drinks
Worst hot drink: White chocolate mocha (20 ounces) 660 calories 22 g fat (15 g saturated)95 g sugars

Drink this instead: Café au lait with peppermint syrup (20 ounces) 150 calories 5 g fat (3.5 g saturated) 17 g sugars

Sugary coffee concoctions are a holiday shopping staple—but the wrong one could deliver more calories than a Big Mac! Avoid mochas, lattes and cappuccinos and order a café au lait with a spurt of flavored syrup instead.

Desserts

Worst dessert:

Pecan pie à la mode 810 calories 65 g fat 55 g sugars

Eat this instead: Chocolate fondue 340 calories 10 g fat 28 g sugars

In the wide world of holiday pies, nothing is worse than a slice of pecan. Blame the filling, which is a sickly-sweet sludge of corn syrup and sugar. Fondue, in comparison, is a fun and relatively healthy way to splurge after a big meal. Angel food cake makes an ideal dipper: light, low in calories and virtually fat-free. Fruit is even better.

Fresh Cranberry Compote

I watched Emeril make this on the Food Channel several years ago. It's easy and tastes like you worked really hard on it.

Just use Splenda or Equal in place of the sugar. This is easy and absolutely delicious - you'll never eat the canned version again. Plus - it's healthy - cranberries are full of fiber! Enjoy!



Ingredients

* 1/2 pound fresh cranberries
* 1 tablespoon grated orange zest
* 1 teaspoon grated lemon zest
* 1/4 cup fresh orange juice
* 3 tablespoons fresh lemon juice
* 1/2 cup granulated sugar
* 1 teaspoon pure vanilla extract
* 2 cups water
* 3 tablespoons cornstarch

Directions

Put the cranberries, orange and lemon zest, orange and lemon juice, sugar, vanilla, and 1 1/2 cups of the water in a medium-size nonreactive saucepan over medium-high heat. Bring to a boil and cook for 8 minutes.

Dissolve the cornstarch in the remaining 1/2 cup of water and add to the pan. Reduce the heat to medium, then stir constantly until the mixture thickens, about 2 minutes.

Remove from the heat and cool completely.

Thanksgiving Turkey Breast with Fresh Herbs

I promised some good recipes......I saw Rachel Ray fix this turkey breast on the food channel a few years ago and It looked so good I went to the store, bought the ingredients and made it myself! It's easy and soooo good!

Preheat Oven to 400'!

Ingredients:

4-6 pound boneless turkey breast, thawed

Fresh herbs: (they really need to be FRESH!)

1/4 cup rosemary
1/4 cup sage
1/4 cup thyme
1/4 cup parsley
4-5 bay leaves
5 tbsp olive oil
roasting bag
salt, pepper to taste

1 stick butter, melted

Combine all herbs (except bay leaves) in food processor or blender with 2 tbsp olive oil and pulverize until you have a green paste.

Cut skin away from turkey and stuff it with the herb paste mixture.

Open roasting bag and place 5 bay leaves in the bottom of the bag, with 3 tbsp olive
oil. Place turkey on top of bay leaves. Baste turkey with melted butter, salt and pepper. CLose bag and tie, and bake at 400' for 1-1 1/2 hours or until done. THe roasting bag does the basting for you. This is the BEST turkey you will ever eat. Samantha and her cousins loved it!

Sometimes You Just Gotta......EAT...Fried Green Tomatoes!

Sometimes you just have to....EAT!

Yesterday at lunch with a friend I enjoyed a home cooked meal that actually reminded me of both of my grandmothers'!

Baked chicken with gravy, fried green tomatoes, butter beans, green beans, homemade rolls and one bite- yes only one - of Mississippi Mud Pie. Wow. Talk about amazing. I think the fried green tomatoes were my favorite.

I enjoyed every mouthful! I ate slowly and left food on my plate - but I ate some of everything and the good news was my blood sugar didn't stay high for too long either! Food is meant to be enjoyed and I surely did. I think once in a while its OK to "go off the wagon" and just enjoy the flavors.

That being said here is a southern Living Recipe for "Fried Green Tomatoes" that is amazing - to make it a little more healthy I used low fat buttermilk and half white/half wheat flour and olive oil instead of vegetable oil - they are delicious!

INGREDIENTS

1 large egg, lightly beaten
1/2 cup buttermilk
1/2 cup all-purpose flour, divided
1/2 cup cornmeal
1 teaspoon salt
1/2 teaspoon pepper
3 medium-size green tomatoes, cut into 1/3-inch slices
Vegetable oil
Salt to taste

Preparation:

Combine 1/4 cup all-purpose flour, cornmeal, 1 teaspoon salt, and pepper in a shallow bowl or pan.

Dredge tomato slices in remaining 1/4 cup flour; dip in egg mixture, and dredge in cornmeal mixture.

Pour oil to a depth of 1/4 to 1/2 inch in a large cast-iron skillet; heat to 375°. Drop tomatoes, in batches, into hot oil, and cook 2 minutes on each side or until golden. Drain on paper towels or a rack. Sprinkle hot tomatoes with salt.


Southern Living, JULY 2003

When your body says 'REST" You Better REST!

I have really fallen behind in my blog as a friend mentioned to me on the phone last night so I decided I had better check in so I don't lose the few followers I have!

I have been sick the past few weeks and wasn't really motivated to do anything at all. It started with Pink Eye then turned into a sinus infection and finally a chest cold. I finally feel almost back to normal. I got really frustrated when I was sick and couldn't workout. After work I would go home and all I could do was sleep. I was in bed by 9pm every night which is unheard of for me -I am a true night owl and love to stay up reading the days newspapers and countless magazines!

I went 6 days without working out and just felt terribly guilty - but my friends assured me sometimes its OK to just REST - listen to your body and be still. I think they are right and I am sure that extra sleep helped me get well faster - along with overdoses of vitamin C and zinc - and of course Mucinex! (that stuff works!) I have been able to build back up to my usual nightly workouts this week and feel so much better.

I have some wonderful fall recipes and in the next week or so will start posting them on a regular basis. Since thanksgiving is approaching I have some delicious, healthy alternative "turkey day" recipes I will post here as well, along with an fresh herb turkey breast recipe that is fabulous.

Remember to keep moving! :-)

What is YOUR Motivation Factor?

I will have to admit that last night, I did NOT want to exercise - at all.
I had a very long day, I was tired and grumpy. I had every excuse and reason
NOT to hit the elliptical.

About the time I had decided not to go, I was unexpectedly given a huge hug from Samantha.
It was sweet and spur of the moment, but we all know how teenagers are and an unprompted hug goes a long way with me. :-)

That was about all it took - I laced up my New Balance Shoes and off I went! Of course I
exercise for myself because it makes me feel better and not just physically, but it always lifts my mood. Endorphins are very powerful things. I truly have a more positive attitude and outlook
the day after I exercise in the evening.

But Samantha is my "Motivation Factor". Because of my diabetes I am determined to take care of myself so I am around a very long time - I plan to be here for all of her milestones! If you are having trouble staying motivated to workout, think about the people you love, your friends or things that are important to you, and find your own 'Motivation Factor"!

LEMONS! Versatile & Healthy!

Fight Diabetes With Lemons! Who knew lemons were so versatile! So, not only do they look good in a bowl on your coffee table - they have tons of health benefits!

For a mere 50 cents (give or take), you can marinate and season your dinner, boost your immune system, relieve a sore throat, soothe an upset stomach, purify your liver, exfoliate your skin, treat dandruff, prevent cancer, lower blood-sugar levels, decrease the GI of foods, and possibly reduce your stress level— all with the same item.

This isn’t a parody of a TV commercial—we’re talking about lemons! This citrus fruit is one of the most versatile pieces of produce on the planet and has helped people cook, heal, and beautify themselves (not to mention clean up afterwards!) for thousands of years. Here are just a few of the ways how: • Lemon is a great way to get full flavor from foods without adding fat or salt; in fact, many cooks consider it a good substitute for salt. Try a squeeze of lemon as a zesty finishing touch on fresh veggies or fruits. And here’s another secret: Lemons taste great in marinade for chicken, fish, and meat, and the acids not only tenderize the meat, but lower the glycemic load of the meal, too. • A mug of hot water, lemon juice (and a teaspoon of honey, if need be) has been used for centuries to treat colds, throat infections, food cravings, intestinal gas, and constipation.
• Bursting with vitamin C, low in calories, and high in potassium—lemons even contain compounds that help t! o prevent various types of cancers. To reap all the beneficial properties, try adding a few slices to your ice water. You should be drinking plenty anyway, and the fresh citrus flavor will make the routine not so much of a routine. • These citrus jewels also cleanse the liver—the health of which is vital to our overall well-being. Citrus oils stimulate the liver to expel toxins from the body. The liver plays a major role in storing and circulating glucose in the body.For all the beneficial effects of lemons inside our bodies, there are even more uses on the outside. Best of all, you’ll save hundreds of dollars on beauty products! Lemon is fantastic for your skin. The natural fruit acids gently remove dead skin cells and lighten age spots, freckles, and facial discolorations. The acidity zaps oiliness and cleans pores without stripping the skin of its natural oil balance.

• Simple homemade astringent. Dab fresh-squeezed lemon juice onto a cotton ball and apply to face (or simply run a slice of lemon over your face) each morning. Leave it on for about 10 minutes, then rinse. For especially dark age spots, place a slice of lemon directly onto the spot and leave for 10 minutes. • Simple homemade exfoliant. Slice a lemon in half and dip into granulated sugar. Rub vigorously on rough patches of skin, especially the feet, elbows, and knees.

Low Carb/Low Sugar Blueberry Muffins that taste GREAT!

No Sugar Added Blueberry Muffins (From Diabetic Connect)

Ingredients

1/2 cup margarine, softened
1 1/2 cups granulated Splenda
2 large eggs
1 1/2 cups Graham flour
1/2 cup Soy Flour
1 1/2 tsp salt
2 tsp baking powder
1/2 cup nonfat milk
2 cups blueberries

Cooking Instructions

Heat oven to 375° Grease 24 medium muffin cups (no paper liners). Cream butter and splenda. Add eggs 1 at a time, beating well after each; set aside. Sift flour, salt and baking powder; gradually add to butter mixture, alternating with milk. Crush ½ cup of blueberries with a fork; stir into batter. Fold in remaining blueberries. Pour into prepared muffin cups. Sprinkle with splenda. Bake at 375° for 30 minutes. Cool about 30 minutes before removing from pan. Store uncovered or muffins will be too moist the next day. Makes 24 servings.

I was inspired..........

Up bright and early yesterday on a sunny Saturday morning to go and walk in the JDRF (Juvenile Diabetes Research Foundation) annual fundraiser at Murray Park/Big Dam Bridge. I was tired and in a bit of a funk myself, but determined to go and walk in support of Willie - 12 year old son of my co-worker William Pape'.

When I arrived at Murray Park I was shocked at the number of people there -- and as far as I could see I saw clusters of brightly colored t-shirts worn by lots of children and kids -- some as young as 2 or 3 years old. These were all of the "teams" congregating before the walk started in support of their friends and family members who have diabetes.

At one point I was greeted by two of Samantha's friends, Madison Ford and Ashley Jolly who asked where Sam was -- (she was at a volleyball tournament in Conway) - they all have a friend in school, Courtney Ellis, who was diagnosed last year with Juvenile Diabetes -- and their bright t-shirts said "Courtney's Challenge". I visited with Courtney's mom for a little bit - she said it has been a challenge to try and learn the fine points of dealing, day to day, with diabetes. At that point my own "blue mood" flew away, and I was humbled with a sense of thankfulness.

I am thankful for my friends and family members who support me in my own challenge with diabetes and have tried to take the time to learn about the disease for my benefit - but I am most thankful for the health of my own daughter. It seems she takes more after her dad's side of the family -- where there is no diabetes, and for that I am extremely thankful.

Imagine how the parents of children with diabetes (especially the younger ones) feel every night before putting those kids to bed -- worried about middle of the night lows and highs - probably not being able to really rest or sleep knowing the alarm will go off at 3am so they can wake a sleeping child and prick that sweet little finger so one drop of blood can tell them if they will sleep the rest of the night, or if they have to get up, take a dose of insulin or eat a snack.

We all know kids are resilient, but as a I have said here before - diabetes is never ending, never takes a vacation, never goes away. If you choose not to deal with it, it will deal with you in alot of unpleasant ways.

I was inspired on Saturday - by the kids themselves and the way they just "do it" in dealing with their disease. I was inspired by the parents - who are scared for their kids, but who try their best to manage and carry on and make life as normal as possible; knowing it isn't normal - at all..
I was inspired by the friends who showed up in support. I left that walk thankful... for the health of my daughter and more determined than ever to try to help find a cure.

Vitalicious Muffins....Yummy

This website has some excellent muffins and muffins tops that are sugar free. They taste delicious and taste like something I should not be eating! Just be sure to count the carbs -- even though they are sugar-free they still count. My favorite is the "Chocolate Chocolate Chip"! Enjoy.................

"Diabetes Rising" Author to speak in LR next week!

I am going to try to go to this lecture next Thursday night - should be very interesting to those of us with diabetes!


Diabetes Rising
How a Rare Disease Became a Modern Pandemic & What to Do About It

Medical journalist Daniel Hurley will discuss his book, "Diabetes Rising," about the growth of the once-rare disease into a modern pandemic. With 23 million people in America diagnosed with Type 1 or Type 2 diabetes, Hurley explores the causes of this dramatic rise and asks why more attention isn’t focused on curing and preventing the disease. During his 20-year career as a medical journalist, Hurley has written for The New York Times, Men’s Health, Psychology Today and a number of physician newspapers.

When: Thursday, September 9, 2010
6:00 p.m. - 7:00 p.m. – Lecture *Book signing to follow

Where: Clinton School of Public Service
Sturgis Hall

*Reserve your seats by emailing publicprograms@clintonschool.uasys.edu or calling 501.683.5239.

Pasta Salad - Healthy Version

I made up this pasta salad recipe recently and Samantha gave it a good review -- and because I use a whole wheat pasta I can have a small amount as well!

1 Box Barella Wheat Pasta
1/2 jar Pesto Sauce
1/4 cup shredded Parmesan cheese
1/2 envelope original ranch dressing mix
1/3 cup Olive oil based Italian dressing
1 cup diced mozzarella cheese
1 package Hormel Turkey Pepperoni, cut into halves

Boil pasta according to directions. Rinse and let cool or place in fridge and get it cold - - in large bowl mix all of the above ingredients together, chill and serve. (If you don't let it cool long enough the mozzarella cheese will melt and you really need it to stay cubed).

This keeps great in the fridge for 3-4 days!

Salads Can Get BORING!

Salads can get really boring -- and if you are like me and eat them all the time I am always looking for ways to "liven them up"! A friend sent me this article written by Michael Roizen, M.D. and Mehmet Oz, M.D.

Before you start loading up the crisper, keep in mind that the best salads are real meals: lean protein and healthful fats.

For the best salads, toss these ingredients into your bowl:

BIG AND LITTLE GREENS: We probably don't have to tell you that richly colored greens (baby spinach, arugula, romaine lettuce, watercress, radicchio) are the foundation of a great salad. They're packed with nutrients that inhibit cancer and help bones stay strong. For a serious phytochemical boost, add fresh herbs such as mint, basil or cilantro.

POWERFUL PROTEINS: Protein keeps your stomach busy by telling your brain that you're full. Aim for 3 ounces of canned salmon, skinless chicken or turkey breast, chopped egg whites, low-fat cheese or cubed tofu. A quarter-cup of walnuts or a half-cup of lentils, chickpeas or beans also will kick up your protein count.

FLAVOR BOOSTERS: To really punch up the flavor, toss in asparagus, corn, black beans, zucchini, portabellos, red and purple peppers or baked, diced sweet potatoes. Even better, lightly roast the veggies in a little olive oil first. The deep smoky flavor is to drool for.

DRESSINGS: Your salad needs some good omega-3 (or omega-9) fats to help your body soak up fat-soluble vitamins A, D and K, and disease-fighting carotenoids such as lycopene and beta carotene. It's hard to beat balsamic vinegar and a little olive or walnut oil. Swirl in some mustard, ginger or herbs .

Hope this gives you some ideas for your next salad -- and I hope if your salad is boring this will liven it up - and I hope my blog is not boring! :-) Till next time....remember to MOVE!

Wheat Lasagna Roll-Ups

Here is recipe I made up a few years ago - its really good - it keeps well in the fridge for a few days and it freezes well to - full of protein and the wheat pasta is much better for you and your blood sugar levels. I think 2 of the roll ups would count as one serving. With a nice salad it's very filling!


To save time I usually buy the sauce - Newman's Own is really good and tastes homemade - but if you have the time you can make your red sauce from scratch!



Ingredients:

1 jar/can spaghetti sauce (I use Newman's Own or Ragu or what's on sale)

12 wheat lasagna noodles, cooked

1 can black beans, rinsed

1 can diced green chili's

1 can chunk chicken breast (or you can buy a rotisserie chicken and use that - both are good)

1 8 oz container skim ricotta cheese or cottage cheese

1 cup mozzarella cheese

1/2 cup fresh Parmesan cheese

1 cup diced tomatoes

ground black pepper to taste

Directions:

Boil Lasagna according to directions, set aside. In Bowl, mix all other ingredients together
(except Parmesan cheese & spaghetti sauce). Drain lasagna noodles and lay them out on a cutting board - put the mixture in the noodles and roll them up- place noodles in a 9 x 12 pan
sprayed with non stick spray. Pour jar of sauce over all roll ups and top with Parmesan cheese.
Bake at 350' for about 30-40 minutes.

Enjoy!

If you are Diabetic - Know What You Are Eating!

I have an admission to make - last night I ate some really delicious cole slaw that a friend made and she had put those yummy Ramen noodles in it - only I didn't know they were there!
I am so carb sensitive that it didn't take long for me to start feeling my blood sugar rising - my mouth got dry and I had a headache - two signs of high blood sugar!

I checked and my sugar was at 267 - from Cole Slaw! So, the only choice I had was to exercise and get it down quickly. At 9pm I went to the gym and got on the elliptical and did 30 minutes and my blood sugar went from 267 to 109. Then I did some weights and it went down to 90 - perfect. Downside - it was close to 10pm and I was wide awake! But my sugar was where it needed to be.

Learn to ask people about food they prepare - just explain that you are diabetic and you need to know what is in the food - I ask at restaurants alot and it helps me decide what I can and cannot eat. Sauces and salad dressings can really be tricky so always ask if you are not sure about what ingredients are in an item you are considering eating! It can save you a late night trip to the gym!

Healthy Food Portions!

We all know food portions these days can be twice as much food as we really need! Did you know that the size of the average dinner plate has steadily grown over the years? One way to avoid eating too much in restaurants is to ask for the "To-Go" container at the beginning of your meal and just put half of it away as soon as you get your food. So you get two meals for the price of one!

In my quest to control my blood sugar I have experimented with portion size just to see the effect on my blood sugar. For example, I can eat one or two small pieces of thin crust Margarita Pizza and a salad and be just fine. But If I eat four pieces of thin crust pizza, or even one piece of deep dish or thick crust pizza my sugars go alot higher.

Another thing I do is when I eat at home, I use a salad size plate instead of the dinner plate, and I fill it first with, you guessed it.....Salad! Then veggies, then meat!

Here is a fun & easy way I have learned to remember correct portion sizes so you don't have to literally "measure" everything you eat! This way it's "at a glance"!

1 cup serving pasta/rice = size of a tennis ball
1 - 3 ounce serving meat = size of a deck of cards
2 tbsp peanut butter = size of a ping pong ball
1/2 cup veggies = size of a baseball
1/4 cup of anything = size of a ping pong ball
perfect portion baked potato = size of a computer mouse
1 pancake = size of a CD
1 serving cheese (1 ounce) = size of 6 dice
1 serving fish (3 ounces) = size of an average checkbook

Hope you find this helpful! Remember to post a comment if you would like me to talk about anything more specific!

Art Smith's Southern Unfried Chicken (Diabetic Friendly)

Thought this sounded really good - I intend to try it soon!
(Recipe courtesy of Art Smith)

Just before his 50th birthday, Art Smith was diagnosed with diabetes. How this Southern chef reimagined one of his favorite dishes.

Servings: Serves 8

Art Smith's Southern Oven Unfried Chicken

1 cup nonfat Greek yogurt
8 drumsticks , skinless
4 chicken breasts , cut in half and skinless
1 Tbsp. Louisiana Hot Sauce
1 1/2 cup multigrain cereal flakes , crushed
1 1/2 tsp. onion powder
1 1/2 tsp. garlic powder
2 tsp. black pepper
2 tsp. hot red pepper
1 tsp. paprika

Directions: Heat oven to 400 degrees.

In a bowl add yogurt, chicken pieces and hot sauce. Allow to soak. In bag, add crushed cereal flakes, and spices. Shake corn flakes and spices well. Add chicken pieces and shake well. Place on sheet pan and allow to sit uncovered in refrigerator for 30 minutes. Place on lightly oiled pan and into the oven. Bake chicken pieces for 35–40 minutes. Serve hot or room temperature.

Nutritional Information: Per Serving, About: Calories: 312 Protein: 29.7g Carbohydrates: 15.4g Dietary Fiber: 0.6g Sugars: 1.4g Total Fat: 13.6g Sodium: 204.6mg

My favorite Healthy Breakfast!

Here is a quick and easy breakfast - plus its healthy and delicious, fairly low carb and even better if you use blueberries since they have the most fiber and antioxidants!

Hodgson Mill makes a great Whole Wheat Buttermilk Pancake Mix - you can buy it at Kroger or
any major grocery chain.

Follow directions on the box - I usually follow the directions for 6-8 pancakes. You add 1/2 cup milk, 1 egg and 1 tbsp oil per the directions. Then I add 1/4 cup splenda, 1 tsp cinnamon and 1 tsp pure vanilla extract (don't skimp here and buy the artificially flavored vanilla - the real stuff is more expensive but I promise you can taste the difference! )

Add 1/2 cup blueberries, (or any kind of berry you like) sliced bananas, or peaches are even good!

This makes enough for about 3 breakfasts and the pancakes reheat nicely in the microwave. I use the Aunt Jemima Sugar Free Syrup (in moderation - it still has carbs) and the non- transfat butter - enjoy. These taste amazingly delicious!

Resources for Diabetics

Taking charge of your health means you have to research and read and work with your doctor on trying different ways to control your diabetes.

Here is another book that I highly recommend and really enjoyed reading:

50 Secrets of the Longest Living People with Diabetes (Marlowe Diabetes Library)
by Sheri Colberg and Steven V. Edelman

This book was very encouraging and entertaining to read - some of the people sharing their stories were in their 80's and had been dealing with diabetes for 50+ years! The one thing they all had in common was their "attitude" about living with it, and how humor & stress relief is so very important

Here is another great website/resource for people with diabetes:

www.diabeticconnect.com

It helps me to know that there are other people are struggling with Diabetes just like I do. On days when I am frustrated and I do all the right things and my sugars are still "out of whack" I feel better reading about others having the same issues.

Your local chapter of the American Diabetes Association is a great resource for you. They have tons of free brochures and information and they also have fund raisers you can get involved with throughout the year. I always participate in the local "Walk to Cure Diabetes" and get family and friends to come out and walk and support me. The more awareness we can generate the more funding will be provided. Get involved on a political level as well -- ADA Diabetes Advocate is a great program. You will receive emails from them that enable you to send your senators and legislators letters and information and your opinions on upcoming health care legislation. I always send the letters, and it is my personal goal to go to Washington and lobby for Diabetes Research dollars.

My blogs have been brief lately and I apologize, but I have been traveling some and this weekend I am taking my daughter to Branson for some fun and outlet mall shopping for "back to school"! I have alot of recipes I want to share with you all. If there is anything you want me to talk more or less about please let me know - I am here to help! Have a great weekend -- and remember -
get up and MOVE!!!!!

"Getting Real"

Most of you who know me, know me to be an optimist and a "glass half full" kind of gal! I will say that 90% of the time, I feel good physically, mentally and believe I am on the right path for me at this point in my life. But we all know we can't be that perky optimist all of the time - it's not real life!

That being said - there are some days that I really feel lousy. I try to never complain - If I am getting a cold or an infection of any kind, my blood sugars tell me long before the symptoms set in. I am so rigid in my routine that if I feel "off" at all - I know it almost immediately in that my blood sugars are unusually high, or my patterns are not normal, which causes me to have a headache and feel a little irritable sometimes. Because I preach the "diabetes does not control me" mentality - I usually talk myself out of my lousy mood or physical symptoms by getting up from my desk and take a quick 5 minute walk down the hall or around the hotel and come back - and feel better almost instantly. It's just another reason I get up and move and so firmly believe in it! Endorphins are great things and can help you both mentally and physically.

If I feel stressed out or find myself in an uncomfortable situation - I can almost feel my blood sugar rising - its just the first reaction. Another good reason to control the stress in my life - it truly impacts your physical health.

My grandmother used to tell me that your"Attitude" holds the key to your own personal happiness and self fulfillment - I think she is right. Try your hardest to keep it positive and then take the steps to help yourself overcome your mental and physical stress. Your brain is a powerful tool...........!

Recipe "Berry Crumble"

With all of the fresh seasonal berries available right now at your local Farmer's Market this is a great recipe -- it is NOT a cobbler, but its the closest thing I have found in my arsenal of diabetic recipes!

My favorite combination is blueberries, blackberries and raspberries. You can use any combination you prefer. Strawberries are delicious too!


Mix together and set aside:

1 1/2 cups of berries, rinsed
1/2 cup splenda

Mix together:

2 1/2 cups quick cooking oats
1/2 cup canola oil
2 tsp pure vanilla
1 tsp. cinnamon
1/2 cup Splenda
1/4 cup Splenda Brown Sugar

Spray a pie plate with nonstick butter spray. Place berries in pie plate - then spread oat mixture over the top of the berries.

Bake at 325' for about an hour - (May be less depending on your oven).

Delicious with no sugar added frozen yogurt or ice cream!

Enjoy!

Good Snacks!

Here are some snacks that I enjoy that don't raise my sugars too much:

South Beach Diet Protein Bars - Chocolate & peanut butter flavor - they are both good
and have 10 grams of protein. About $2.50 for a box of 5! (with your Kroger card!)

Small Apple (with the peeling) to get the fiber - which will help keep your blood sugar lower) with 2 tbsp. peanut butter or 2 ounces 2% cheddar cheese

1/2 a banana with peanut butter

Handful of almonds

Edamame - soybeans - they are yummy! Before you think "What is that?" go the organic food section and buy the pre-shelled Edamame - you cook them in the microwave for about 4 minutes in the bag and toss some sea salt with them and store in a bag in the fridge. They have a very low glycemic index and they are full of protein - both good for diabetics.

Frozen Fruit with Cream (well - not cream- too much fat - but 2% milk)! - This is so good! A friend of mine had a 40th birthday party and the person who prepared the food knew I was diabetic and made this dessert for me - but its also a great snack.! Freeze a champagne glass (for at least 24 hours) -add either raspberries or blackberries, blueberries or strawberries or a mixture to the frozen glass. Then pour 2% milk over the fruit and let it stand for a about 10 minutes. The milk starts to freeze to the fruit and it thickens - add a dash of cinnamon and splenda to the top and enjoy!

Hope you enjoy these - I am sure I will post some more soon!
Remember - M O V E!!!!!!

Low Fat Ranch Dressing (that actually tastes good!)

Did you know that high fat foods make your blood sugar stay higher, longer? Another good reason to skim them down!

I challenge myself to make the good foods we love a little more healthy by cutting out the fat and sugar and reworking the recipe to be just as delicious, just a skinny version. You truly can't tell the difference.

Basic Ranch Dressing or Dip:

1/2 of a 16 ounce container 1% low fat cottage cheese
1/2 of a 16 ounce container lowfat sour cream
1/4 cup skim milk
1 packet dry Ranch Dressing mix

Mix together all ingredients in a blender until smooth - to make the dressing thinner add skim milk to the consistency you like. To make the dip - leave the milk out. Perfect for dipping carrots and broccoli and other raw veggies!

This makes enough to last me a week or so - but if you have a large family or eat alot more you can use the two full cartons and 2 packets of ranch dressing mix.

It's easy and tastes great!

Always be prepared.....or don't get stuck in an elevator!

With Diabetes you always have to be prepared...for anything. Not long after I was diagnosed I had a meeting in West Little Rock and decided to go home for lunch. It was only about a 15 minute drive so I headed North. I barely made it onto I-30 approaching the River Bridge and traffic came to screeching halt! It was about 11:30 am and I didn't think much of it - I knew I was hungry and my stomach was growling....alot....which can be a sign of high blood sugar AND low blood sugar. I glanced around my car to see if there was anything to eat - nothing. I started to panic a little - which in turn made my symptoms seem stronger. (I have also learned your brain is a powerful thing). I had my meter with me but by then my hands were shaking and I was headed for a low -- I dug around in my purse and in the very bottom I found a package of glucose tablets....I had bought them and thrown them in my purse and forgotten they were there. I popped 3 in my mouth and tried to chew - It was nearly impossible because my mouth was so dry from the panic attack! After a few minutes they kicked in and the traffic begin to flow again, and I was able to go home and eat lunch - finally. I felt horrible the rest of the day - after a low
I normally have a headache and just feel lousy, and this was no different.

In April I went to New Jersey to a Wyndham Conference for a week. On the last night my elevator got stuck in our hotel. After about 12 -15 minutes I could feel myself starting to panic a little --
so I opened my purse to make sure I had everything I could possible need:
* glucose meter
* glucose tablets
* glucose drink
* peanut butter and crackers (no less than 3 packages)
* small bottle of water

Once I knew I was prepared the panicky feeling went away - and luckily the elevator became unstuck!

Most of my friends and family will tell you I carry a BIG purse and I always have food in it, along with all of my supplies. You just never know when you might get stuck on the interstate, in an elevator or find yourself away from your supplies - so be aware and always carry everything you need. I keep a stash of bottled water and snacks in my car at all times.

By taking these few steps you can avoid ending up in the ER! :-)

My Mommy Eats Salad!

Sorry I skipped a few days - its been a little hectic!

When I made a decision that diabetes would not control me, I knew it meant a "lifestyle" change for me - forever. If I were to survive the ravaging effects that diabetes can have on your body, I didn't have a choice. I had to find the perfect food plan for me.

You don't really think about how other people see your food choices, but I have a cute "Samantha Story" that illustrates how even a four year old watches and learns!

When Sam was about 3, Santa brought her one of those really cool fake kitchens with the sink, refrigerator, stove and cabinets, along with a whole lot of plastic food - everything imaginable and everything a kid would need to prepare a feast!

One day when she was about 4 years old I was instructed to sit down at her little table in one of her little chairs (not made for a 5'11 big person) - she was fixing lunch. So I did what any law abiding parent would do - I sat. I did manage to talk her into letting me sit on the floor instead of the chair. Seated with me were numerous teddy bears and a very large stuffed big bird from Sesame Street.

Samantha was scurrying around her little kitchen working so hard and telling me, "now don't look mommy, its a surprise". I didn't dare peek. She brings a plate over and puts it on the table in front of me and she told me to look at my lunch. I opened my eyes and on the table in front of me was the prettiest little plate of colorful salad and fruit. She looked at me and said "Mommy - you have to eat your salad". Then she brought plates to the other guests at her table - they had food like hamburgers, scrambled eggs, ice cream and other yummy looking items. As she sat each plate down in front of her "friends" she would say things like: "Big Bird, this is your cheeseburger. Don't let mommy have any - my mommy eats salads". It was just too cute! It was, by far, the best salad I ever had. ;-)

If you make a choice to eat in healthy way most of the time, it can impact your kids in a positive manner without you even realizing it.

Next time I will talk about "Being Prepared" and share some more stories with you. I will also share some seasonal recipes that you might enjoy!

Have a great weekend and remember to MOVE!!!!!!!!!!!!!!!!!

Get Up and Move!

A few years after my diagnosis and after I finally got my blood sugars in a manageable pattern, I decided to add exercise to the mix.

I had lost some weight just by changing my eating habits, but I wanted to firm up and lose about 2 sizes - everything I read said "just get up and move", and if you lose weight your blood sugar is more easily managed. I am sure you have heard them all -- park further away from where you are going, take the stairs instead of the elevator or escalator, walk the dog, vacuum, dance, run in circles, run in place, march in place while watching TV....you get the picture. So I did these things, but I really wanted to get some cardio involved.

So I went to Sears and purchased a huge, obnoxious treadmill - determined that it would not be used to hang clothes on and gather dust, I placed it proudly in the den where I could walk and watch "OPRAH" at the same time. My goal was to walk for 30 minutes 3 days per week. So I did it. This was quite an accomplishment for me -- I did NOT enjoy exercise - at all - up to this point. My high school friends can confirm that I did not even like to break a sweat. So this was outside of my comfort zone to say the least.

The difference in my blood sugars on the days I walked and the days I didn't was becoming very apparent to me. So, I decided to walk every weekday. I kept that pattern going and took the weekend off. But I noticed I just didn't feel as good on the days I skipped, and I became a bit "cranky" when I didn't exercise. I added one workout on the weekends. At this point I was doing some sort of exercise 6 days per week and it worked for me. And that is what I am still doing today. It is just a part of my normal routine now, and yes, you can ask Samantha - I still get cranky if I don't exercise!

I realize everyone enjoys different kinds of exercise - so just figure out what you enjoy and move! In the spring and fall, before it gets so hot, I enjoy walking at the Big Dam Bridge! When I hit a plateau I change my routine - add weights, use the elliptical, ride the bike, increase my speed or levels, etc..

Just be careful about your blood sugar readings before and after exercise. Always check it before - if mine is under 160 I might eat 2 peanut butter crackers to get me through. I exercise in the evenings after dinner. My doctor and I finally figured out if I skip my evening dose of medication, I can get in a good 40-50 minute workout without my sugars dropping too low. I am NOT recommending you do this - it is working for me, but I always get my doctor's approval before I make any changes in my meds.

Wherever you choose to exercise, be sure to take your meter, some fast acting glucose pills, crackers and water - just in case. I always check my sugar after I am done too - to make sure its not too low - its normally anywhere from 80-110.

Remember it takes 21 days to form a habit. Give yourself a little push and see if you can do it! :-)

Meeting with the "Nutritionist'

So a few days later my doctor set me up with a nutritionist who told me how to eat the
"Diabetic diet". The nutritionist gave me sample menus and all of these recipes and
a "brief" explanation about counting carbohydrates. I was so confused when I left it was overwhelming. I cried all the way home. But, I took it all home and read thru it and was determined to try. I followed the diet for about a week and regularly checked my blood sugar levels. They were horrible.

At that point I knew I needed something to "connect" in me that would help me understand
my disease in my own way and I knew I needed to change my eating habits. Now if it had been 2010 I would have googled for help of course, but it was 1997. So I went to "Books-A-Million" and grabbed some coffee and planted myself in the "food & nutrition" section. I pulled every book off the shelf that I could find about type 2 diabetes and started reading. After a few hours I had found the help I needed in this book:

"The Other Diabetes - Living and Eating Well With Type 2 Diabetes" by Elizabeth Hiser.

Ms. Hiser first explained what diabetes is and she made it so easy to understand. She recommended a Mediterranean based diet and explained why it works - I learned about healthy fats and good carbs vs processed foods and bad carbs. I learned how to cook the foods she recommended. I learned how fiber plays a key role in blood sugar management. She included grocery lists and all sorts of tips about what to have in your kitchen. So I did what she recommended and followed her menus. After the first day, my blood sugars dropped literally overnight. After a few days they started staying down where they should be. I felt like I was finally getting a grasp on my diabetes.

She also talks about exercise and how it effects your blood sugar levels - she convinced me,
and I was a major couch potato, to get up and MOVE!

I highly recommend this book - I have gone through 2 copies and gave 2 away to friends who were diagnosed. (I need to order a new copy for myself). There are some great recipes in it - some of them are long and look complicated, but they really aren't. Just to give you an idea I actually wrote her a letter thanking her for the book and she mailed me a hardcover copy!

If you have type 2 diabetes & things just aren't "connecting" for you in your health care regimen or if you are caring for someone with type 2 diabetes, you need the book. It is available at Amazon.com for anywhere from $7-$10.

Coming Soon.....Exercise and How I decided I actually liked it!

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Welcome to my Blog!

Welcome to Eat Well, Move and Be Well! This blog is something I have wanted to do for a long time - and I hope those of you who read it will find something applicable to your life as you live with Type 2 diabetes or care for someone living with it. I am no medical expert, but just want to share with you things that I have learned through the years. I might also add that things I mention here are based on my own experience - we are all different - I would never recommend that you make any changes to your medical routine without first consulting with your own doctors!

I think for this first blog I will tell you my personal story so you can have an idea of how I came to be my own health care advocate and took control of this disease so it won't control me. I won't let diabetes define me as a person.

I was diagnosed with Type 2 diabetes about one year after the birth of my daughter Samantha (now 14), back in June of 1997. I was tired and felt "off" but didn't know why - I just assumed it was the normal thing for a new mom! I finally went to the doctor for a physical and after some routine bloodwork received a phone call telling me I had Type 2 diabetes. I was shocked and bascially in denial. I chose to ignore the diagnosis - there was no way that "I" could have diabetes - well, the worst thing you can do is denial - it almost landed me in the hospital!

About 2 weeks after my diagnosis(still in denial) I was at my hairdressers waiting to get a haircut and started feeling funny - I don't think I had ever fainted before - but I was certainly headed for the floor - luckily the lady sitting next to me was drinking a Coca Cola and she said here - take a drink - are you diabetic? I looked at her and said "yes". That was when I admitted it.

I took several gulps and immediately started to feel better. It scared me enough that the second I left the hairdresser I drove to USA Drug and went to see the pharmacist. We picked out a blood glucose meter and he showed me how to test my blood sugar. I stayed there an hour until I felt comfortable enough to test myself. Then I went home, called my doctor and asked her to set me up an appointment with the nutritionist as she had recommended earlier.

Lesson #1 - Confront your disease! Knowledge is power!
Next blog - How food choices effect your blood glucose
and how I learned what I can eat and how much I can eat!