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...........!