Ever wonder why you crave certain foods? Well, for me, it’s carbohdyrates! Check out my recent post sorting through why I might crave and overeat these sweet and/or salty snacks at my new website guiltydietitian.com.
Looking for another way to add vegetables and increase the fiber in your dinner meal? Try a stir-fry! Now generally, any dish with the word “fry” in it means that it has been cooked in oil and tend to be high in fat, calories, and salt; but, with some minor adjustments, I still managed to make a flavorful meal that is heart healthy and won’t run the blood sugars off the charts. Here is what I made, but since it’s a stir-fry, you can really add anything you want!
I love cooking, but there are definitely times when we get home later than usual, or I’m tired, or I have things to do around the house and I just don’t have time (or don’t want) to make something. Thankfully, my husband has been listening to my cooking tips and can put together an awesome heart-healthy, high fiber meal! Men love their meat, so of course when he is cooking, it’s going to be steak. But check out what he did to keep it low fat, low sodium, and high in fiber!
Looking for a low maintenence meal with minimal prep work and clean up? Try these, low-sodium, no-carb, low-fat sausage and peppers! This is another recipe that is great for leftovers. Top a whole wheat hoagie for a fun sub sandwich, cook them into eggs for a high-protein, high-fiber omelet, or (my favorite) toss them on top of your favorite green with cold tomatoes, feta cheese, and balsamic vinegar for a quick lunch salad.
– 1 lb low-sodium, low-fat chicken sausage (sliced)
– 1 red pepper (chopped in large pieces)
– 1 green pepper (chopped in large pieces)
– 1 yellow pepper (chopped in large pieces)
– 1 medium onion (chopped in large pieces)
– 2 tbl olive oil
– 2 tbl fresh basil (chopped)
– 1 tbl dried oregano
– 1/2 tbl garlic powder
– 1/2 tsp ground black pepper
– Preheat oven to 350 degrees farenheit
– Brown sausage in a skillet (does not need to be fully cooked, just browned)
– Combine all ingredients in a large bowl and mix to coat
– Spread mixture into a 9 X 13 baking dish
– Bake for 50 minutes and serve
Need a side dish? Try sautéed potatoes with spinach for complex carbohydrates and fiber without the salt!
Don’t tell my husband, but we had a vegetarian dinner this week! Believe it or not, he didn’t even miss the meat. The beans added protein and the vegetables and whole wheat pasta added fiber to make us feel full and keep us feeling full longer. PLUS, this was a crock pot meal, so while our pizzas were cooking on Monday, I did some veggie chopping and threw everything in a gallon Ziplock bag and all Jason had to do in the morning was dump the liquids and bag of goodies into the crock pot and turn it on. Dinner was ready when we got home; and, clean up was a piece of cake, since all we used was the crock pot.
It wasn’t until my sister jokingly pointed out that “I’m high” means something completely different to most people than it does to me, that I realized: strangers must think I’m NUTS! I’m not shy about my diabetes around friends and family, so comments like “I’m high” are common and don’t generally turn heads; but, for those of you who don’t know me, let me be clear: I do not do drugs (well, besides insulin). So, what does being high mean for me as a type 1 diabetic?
I feel like I’m always being told relax or slow down; but, I never seem to be able to switch my nerves 100% “off”. My mind is always racing and thinking about what needs to be done and what comes next, and it’s actually gotten to the point where I find myself becoming more anxious worrying about why I am so anxious! But, I may have found my answer/explanation/excuse: Diabetes.
Need a quick meal with leftovers that can be used in various ways to keep you from burn-out? My husband and I have a busy week, so we made baked chicken parm last night that we can reheat for either salads, sandwiches, or pasta dishes later in the week. Not only was the meal ready in about 30 minutes, but the recipe is heart healthy (salt free and low-fat) and easier on the blood sugar (higher in fiber and low sugar) than most fried chicken parmesan recipes.
I love a good salad, and no dinner is easier than throwing leftovers on a bed of greens and chopping up whatever spare vegetables you have in the fridge. It sounds healthy, too; but, be careful because pre-made dressings and dressing packets where you add your own oil and vinegar can be loaded with sugar and salt! Check out this quick and easy balsamic vinaigrette recipe I found from Joy Bauer with ingredients you likely have stocked in your kitchen.
With diabetes on the rise, the fear of high blood sugar, and the myth that carbohydrates are to blame for obesity, people seem to have put a big, fat “X” on fruits; but, do we need to?
Yes, fruit has carbohydrate and raises the blood sugar, and some fruits have more sugar than others. Now, don’t get me wrong! There are different vitamins, minerals, phytochemicals, and fiber in different fruits that are all important for health; so, This doesn’t mean that we should avoid these fruits. What it does mean, though, is that the portion sizes are smaller. Here’s a list of 5 fruits that are more concentrated with sugar and the recommended portion sizes. Portion sizes are determined based on the amount of fruit providing about 15 g of carbohydrates.