Tip # 15: Take time to make smart choices when eating out.
Most Americans eat out to fit a busy lifestyle. There are a few things you can do to make sure you're staying on track with a healthy diet.
* Think ahead about your options. Give yourself a couple different restaurants to choose from, think about what you would order at each of them, and then choose the one that is the healthiest. You can use the internet to look up menu items and nutrition facts.
* Eat light when you eat out. Choose a kids size or take half the meal home if it's served on a platter.
* It is completely acceptable to ask for special orders. For example, ask for a baked potato instead of the fries, or leave the mayo off the sandwich. Just be polite when you're asking for special accommodations.
* Last, if you find you're eating out more than a couple times a week, try to think ahead and prepare some meals at home to take with you. If you don't have a way to keep it cool, then take some healthy snacks to go. These snacks may tide you over until you can make it home to have a homemade meal. You can start by making your own trail mix with your favorite cereal, nuts, dried fruit, m&m's, and seeds. Pack it in a snack size bag, otherwise it's tempting to eat the whole bowl. Oranges and bananas are great snacks to travel. Their natural peal keeps the fruit clean from germs in your bag, purse, or where ever you pack it.
If you need any more suggestions for eating out, take a look at this handout from the Academy of Nutrition and Dietetics.
Health and happiness!
Thursday, March 15, 2012
Wednesday, March 14, 2012
and more GREEN
Tip # 14: Eat even MORE green!
Only a few days left until St. Patrick's day. Continuing on with the "eat more green" theme for this week, try sitting out a bowl of green fruits. Granny smith apples, sliced kiwi, and green grapes make for great munchies during the day when you want to pick at something in the kitchen or at your desk.
Only a few days left until St. Patrick's day. Continuing on with the "eat more green" theme for this week, try sitting out a bowl of green fruits. Granny smith apples, sliced kiwi, and green grapes make for great munchies during the day when you want to pick at something in the kitchen or at your desk.
Tuesday, March 13, 2012
March 13th
Tip # 13: Eat more green!
In preparation for St. Patrick's Day on March 17th, focus on eating more green foods this week.
My favorite snack is homemade kale chips and guacamole. Take a small bunch of kale and strip the leaves from the stems. Rinse and dry off the leaves. Spray a baking sheet with non-stick cooking spray like Pam. Lay the leaves across the tray and spray them with Pam as well. Sprinkle with salt. Bake in the oven at 350 degrees for 10-15 minutes or until they shrink up.
In a bowl, mash up an avocado, a clove of garlic, an 1/8 cup of chopped onion, a small chopped up tomato, a half teaspoon of lime juice and a little salt and pepper to taste. (I add 1/4 cup of non fat plain greek yogurt to add protein and make it more creamy!)
The kale chips tend to be flimsy, so I combine them with a regular tortilla chip and the guacamole. I make the tortilla chips from scratch, doing the same thing with tortillas as I do with the kale leaves to make them crunchy like a chip.
Be creative and get your green on!
Health and happiness!
In preparation for St. Patrick's Day on March 17th, focus on eating more green foods this week.
My favorite snack is homemade kale chips and guacamole. Take a small bunch of kale and strip the leaves from the stems. Rinse and dry off the leaves. Spray a baking sheet with non-stick cooking spray like Pam. Lay the leaves across the tray and spray them with Pam as well. Sprinkle with salt. Bake in the oven at 350 degrees for 10-15 minutes or until they shrink up.
In a bowl, mash up an avocado, a clove of garlic, an 1/8 cup of chopped onion, a small chopped up tomato, a half teaspoon of lime juice and a little salt and pepper to taste. (I add 1/4 cup of non fat plain greek yogurt to add protein and make it more creamy!)
The kale chips tend to be flimsy, so I combine them with a regular tortilla chip and the guacamole. I make the tortilla chips from scratch, doing the same thing with tortillas as I do with the kale leaves to make them crunchy like a chip.
Be creative and get your green on!
Health and happiness!
Monday, March 12, 2012
March 12th... time is flyin'
Tip # 12: Grocery shop the perimeter of the store.
Think about the foods you find on the outer edge of a grocery store. Fruits and veggies typically come first. Next is the dairy section containing cheese, yogurt, milk, and other calcium containing foods. The deli and rotissere counter are usually along the wall where you can have someone slice fresh meats for you or you can pick up raw meats next to that. Those are the foods you need the most. Some of the aisles have whole grains like brown rice, quinoa, wheat bread, and wheat pasta. Those have a long shelf life if you store them in a cool, dry place so it is more cost efficient to buy those in bulk. That way you rarely have to be in the aisles of the market.
Other than that, the aisles have a lot of processed foods that aren't as healthy for you as the products around the perimeter of the market. Plan to stay around the outside unless there are specific things you're looking for in the aisles, like spices, peanut butter, beans, or high fiber cereals.
One other thing that can help out is to make a list of what you need. Promise yourself you'll stick to the list with only one or two special items. That way if you see parsley, and you forgot to put it on your list, you can grab it. It will help to keep you from throwing the cookies, crackers, and other junk foods into the cart.
Be sure to call Diabetes Partnership at 216-591-0800 with any questions!
Health and Happiness!
**Photo from inshapeindiana.org
Think about the foods you find on the outer edge of a grocery store. Fruits and veggies typically come first. Next is the dairy section containing cheese, yogurt, milk, and other calcium containing foods. The deli and rotissere counter are usually along the wall where you can have someone slice fresh meats for you or you can pick up raw meats next to that. Those are the foods you need the most. Some of the aisles have whole grains like brown rice, quinoa, wheat bread, and wheat pasta. Those have a long shelf life if you store them in a cool, dry place so it is more cost efficient to buy those in bulk. That way you rarely have to be in the aisles of the market.
Other than that, the aisles have a lot of processed foods that aren't as healthy for you as the products around the perimeter of the market. Plan to stay around the outside unless there are specific things you're looking for in the aisles, like spices, peanut butter, beans, or high fiber cereals.
One other thing that can help out is to make a list of what you need. Promise yourself you'll stick to the list with only one or two special items. That way if you see parsley, and you forgot to put it on your list, you can grab it. It will help to keep you from throwing the cookies, crackers, and other junk foods into the cart.
Be sure to call Diabetes Partnership at 216-591-0800 with any questions!
Health and Happiness!
**Photo from inshapeindiana.org
Sunday, March 11, 2012
March 11th
Tip # 11: Cut down on pop.
The best thing to do is replace pop with a non-carbonated beverage. Try tea, water, or crystal light type drinks. If you're going to drink pop, drink diet. However, give it a shot and just try to give water (maybe with a squeeze of lemon) a chance! You never know until you try. Your bones will thank you later!
The best thing to do is replace pop with a non-carbonated beverage. Try tea, water, or crystal light type drinks. If you're going to drink pop, drink diet. However, give it a shot and just try to give water (maybe with a squeeze of lemon) a chance! You never know until you try. Your bones will thank you later!
Saturday, March 10, 2012
TEN, Tip # 10
Tip # 10: Eat a piece of fruit every day.
How much more simple can it be? If you don't eat any fruit, you should start by eating one piece of fruit (the size of a baseball) each day. Start by adding berries to some oatmeal in the morning, an orange for an afternoon snack, or cut up peaches and pears on cottage cheese for an evening treat.
My mom got very creative and made a lovely dessert with fruit on it! If you want the recipe for this fruit pizza, call me at 216-591-0800.
How much more simple can it be? If you don't eat any fruit, you should start by eating one piece of fruit (the size of a baseball) each day. Start by adding berries to some oatmeal in the morning, an orange for an afternoon snack, or cut up peaches and pears on cottage cheese for an evening treat.
My mom got very creative and made a lovely dessert with fruit on it! If you want the recipe for this fruit pizza, call me at 216-591-0800.
Friday, March 9, 2012
Already day 9??
Tip # 9: Take ten minutes to walk or ride a bike after a meal.
I know that it's National Nutrition Month, however being moderately active after a meal helps digest your food. It helps to prevent blood glucose levels from getting too high. Instead of that tired feeling we sometimes get after eating, going for a walk will give you an energy boost.
Physical activity pairs perfectly with nutrition. You need both; an active lifestyle and a healthy diet. If you're interested in swimming as your physical activity, check out our SWIM for Diabetes page. It's a fun way to exercise and help out a great cause! Another cool perk is that Jerry and Coleen (from the Biggest Loser) are going to be at some of the events around SWIM time! Click on the link for more information!
I know that it's National Nutrition Month, however being moderately active after a meal helps digest your food. It helps to prevent blood glucose levels from getting too high. Instead of that tired feeling we sometimes get after eating, going for a walk will give you an energy boost.
Physical activity pairs perfectly with nutrition. You need both; an active lifestyle and a healthy diet. If you're interested in swimming as your physical activity, check out our SWIM for Diabetes page. It's a fun way to exercise and help out a great cause! Another cool perk is that Jerry and Coleen (from the Biggest Loser) are going to be at some of the events around SWIM time! Click on the link for more information!
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