Healthy & Diabetic Friendly Mac and Cheese

If you enjoy fall and winter comfort food like I do, tempting casserole and comfort foods abound and test your willpower constantly.


My big weakness and one dish I miss the most is good ole fashioned macaroni and cheese!
I created my own version that I think comes pretty close to the real thing.


For Two servings:


1/2 box whole wheat pasta with added fiber (corkscrew or elbow)


1/2 cup shredded low fat cheddar cheese
1/2 cup low fat American cheese or cheese blend
1/2 cup skim milk
salt/pepper to taste
(do not use fat free cheese it does not melt well)


Cook macaroni according to package directions, drain and set aside.
In small saucepan, on low heat, add milk and melt cheeses until smooth.
Add salt and pepper to taste.


Mix cheese sauce with pasta and serve.


I have no idea on the nutritional breakdown, but I can tell you if I eat about 1/2 cup
serving with my meal, and no other bread or high carb foods, my blood sugars stay
within range.


Enjoy!

Summertime Food is the Best!

I have returned to the blogosphere! It's been awhile and I have missed my writing but I have been encouraged recently to get back to my writing by my friends, and even my late father who always told me " when you think you don't have anything to do, write." We'll lately it seems I have had plenty to do, but I really missed my blog.

I love the food that is available this time of year!  Fresh, local grown fruits and vegetables are in abundance and can help create a delicious menu for anyone - diabetic or not.  I shop the farmers markets and my favorite local store - BJ's Plants and Produce in Sherwood, owned by my friend Teresa Kyzer. The best part is they are open all day so you don't have to be there at 7am for the best selection!

Do you love Fresh salsa like I do? Here is an easy recipe featuring those amazing Arkansas tomatoes!

2-3 large fresh tomatoes, chopped
1/2 cup chopped scallions
1/2 cup chopped yellow bell pepper
1/2  cup chopped green bell pepper
2 tablespoons white wine vinegar
1 tsp minced garlic
2 tablespoons fresh cilantro

I use my blender on low to mix it all up!


Now if you like ranch dip.... You can take 1/2 cup of your fresh salsa and mix it with a one ounce packet of Hidden Valley Ranch Dip Mix and 1 pint of low fat sour cream and you have a delicious dip perfect  for dipping celery sticks, zucchini, sliced peppers, and broccoli!

If you have any recipes you would like me to share, please email me at
Jhawking@sbcglobal.net.

Thanks!

Easy, Healthy Snacks for Type 2 Diabetics!

Sometimes it's nice to try some new snacks!  If you have Type 2 diabetes like I do, I feel like I eat the same things day in and day out. I get comfortable, knowing what foods I can and can't have, what effects my blood sugar and so I tend to grab the same thing every day.  Well, it gets boring! Here are some random snack ideas!
 
Mini Kabobs...are easy and make great snacks! Assemble your kabobs with cherry tomatoes, mozzarella cheese, fresh avacado and basil or spinach leaves - and you have a salad on a stick.  Place kabobs in a large bag and toss with either Italian Dressing, or some olive oil, balsamic vinegar and sea salt.  The colder they are served, the better!

You can also make fruit kabobs with grapes, strawberries, pineapple, blueberries or raspberries. Add a square of cheese for a bit of protein and you have a healthy snack to grab out of the fridge.

Almonds, pecans or walnuts are low in carbs, high in protein and make a great snack to fill up on. Pre measure your portions...they do have a lot of calories!  Have a cheese stick on the side.

Graham Crackers...Spread a small amount of peanut butter on a few graham crackers and it's a great snack, fills you up and tastes sweet without a lot of sugar. 

Hummus dip - I buy mine in the deli section of the grocery store.  They have traditional, roasted red pepper, added garlic and the list goes on and on....but I love this dip, and its great on sandwiches too, instead of fatty mayo! Also great with celery, carrots and cauliflower, as well as baked pita chips. 

Cucumbers are delicious, peel and slice one and cut slices about 1/4 inch thick. Use a small amount of sea salt on the cucumber slices. Top with feta and slivered almonds.

I hope this gives you some new ideas for healthy snacks!  

Enjoy! 
 
 



 

Ingredients you should have in your Kitchen....All the time!

This may be my shortest post ever!

Two things.....Roasted Red Peppers and Pesto Sauce!

If you have these two ingredients on hand you always have something to fix for dinner!

Add them to your grilled chicken sandwich, turkey wrap or even grilled burgers for a great new twist of flavor. Or, toss with some pasta and add grilled chicken! 

Saute' Roasted Red Peppers to enjoy with your scrambled eggs!  Yes - eggs are great for Dinner!

Top a toasted English Muffin with Pesto Sauce, red peppers, grilled chicken and shredded cheese and broil until cheese melts!  Delicious!

Enjoy!

Top 10 Diabetes "Superfoods"

Great information from the "Healthline" Website - and these foods not only are good for diabetics, but may of these are beneficial to people with cancer as well.

If you have type 2 diabetes, try to incorporate these foods into your diet as much as possible.
I eat some of these food every day!

• Non Starchy Vegetables
• Non Fat milk and yogurt
• Tomatoes
• Blueberries
• Oranges/Grapefruits (fruit, NOT the juice for obvious reasons but the fruit gives you fiber)
• Salmon
• Walnuts/almonds
• Beans
• Leafy Green Vegetables
• Whole Grains

Pumpkin Spice Latte' - Skinny Version!

At this time of year I am jealous of my friends who can walk into Starbucks and order a Pumpkin Spice Latte'! I LOVE everything pumpkin, but those specialty drinks have so much sugar I would end up in a coma in about 20 seconds!

So, I decided to experiment  to see if I could come up with something similar that is diabetic friendly, with no sugar! Here is what I came up with - I think it tastes great!

You will need:

Pumpkin Spice coffee (Dunkin Donuts has it - you can buy it at Target)
Splenda
Pumpkin Pie Spice
Skim milk
Cool Whip - low fat

Prepare your coffee like you normally do!  Add to your cup of coffee - 2 tsp splenda, 1 tsp pumpkin pie spice, 2 tablespoons skim milk and stir.  Add Low fat cool whip on top!  Drink and enjoy

It's not Starbucks, but it will do in a pinch! 

Happy Fall!

Safety Tips for Diabetes Medication

If diet and exercise can’t get your blood sugar level down, your doctor‘s next move may be to prescribe a diabetes medication. One of the most popular choices is Actos.

Actos is effective, but unfortunately it can come with some pretty serious side effects.

Choosing a Medication

Before you take any medication, you should do thorough research on the drug.

If you’re considering taking Actos (pioglitazone), you need to know that your risk of developing bladder cancer increases by 40 percent if you take Actos for more than a year. This has led many who have developed bladder cancer to file Actos lawsuits against its manufacturer. Your risk of heart failure and heart attack also increases substantially with Actos.

This is why thorough research is so important. Start by going to the Food and Drug Administration’s website.

There’s a tab called drugs@FDA. There, you will find all of the drugs approved by the FDA in alphabetical order, as well as their label information.  

If you look up Actos, you will find that the drug has also been connected with side effects such as:

·        Macular edema (an eye disease that causes blindness).

·        Bone fractures.

·        Lliver failure.

For more information also try searching on metformin, you’ll see some of these same side effects of Actos listed.

Drug classes such as Alpha-glucosidase inhibitors, non-sulfonylurea secretagogues and sulfonylureas are safer diabetes drug choices because they have fewer side effects.

Tips for Taking Diabetes Medication

Once you and your doctor have decided on a diabetes medication, you need to know how much to take and when to take it. Diabetes drugs must be taken regularly, so you should have a backup plan in case you can’t get to your medicine.

Here are some precautions you should consider taking:

·        Keep three days of medication on hand in case you can’t get to a doctor.

·        Gather backup supplies (this could include insulin delivery supplies, extra batteries for a blood glucose meter and a fast-acting source of glucose).

·        Keep your emergency supplies in one well-marked container that’s easy to find.

·        Make a list of emergency contacts.

·        If you are a parent, give a copy of these emergency contacts, along with treatment instructions, to your child’s day care or baby sitter.

·        Make sure you have identified people that will assist you or your child in the event of a diabetes emergency and make sure these people are aware of their responsibilities.

When it comes to diabetes, the best way to stay in control is to be well-informed. If you have any questions about your medication or your treatment plan, ask your doctor. Together, you can make diabetes much more manageable.

Author Bio: William Richards is a writer for Drugwatch.com. He uses his journalism background to investigate dangerous drugs and promote consumer awareness!