I hope this newsletter finds you having a great summer!
In this Issue:
On A Personal Note
Diabetes Prevention Tip for
Exercise Motivation
Beans, Broccoli,
Blueberries
Diabetes Weight Loss Programs
Updates
On a Personal Note
This weekend my family will be heading up to northern
Minnesota for our summer vacation. We hope to do some
hiking, wild berry picking, fishing, canoeing and see some
sites along Lake Superior! I will share pictures in my next
newsletter!
Diabetes Prevention Tip for
Exercise Motivation
I don’t know about you but I often struggle with exercising
consistently more in the summer than I do in winter. I think
it is because life is so unscheduled in the summer. We all
know that being a couch potato can put weight on but
consider this:
In the Nurses’ Health Study, every 2 hours of daily TV
watching was associated with a 14% increased risk for Type 2
diabetes. (In my case it’s just too much desk job time.)
On the other side of the equation, 1 hour of daily walking
decreased the risk by 34%. How about taking 1 hour of our
sitting time each day and instead doing anything active?
Try these ideas:
• Walk to work if you live close enough
• Take a bike ride in the evenings or weekends
• Make office meetings a walking meeting instead of sitting
• Take 10 minutes of your lunch break for a quick walk
Beans, Broccoli,
Blueberries
Beans (legumes) may help prevent diabetes because
they are high fiber, high nutrient, fat-free. So add those
baked beans to your summer grill meal. Canned baked beans
are fine. You get 5 grams fiber in every ½ cup serving!
Broccoli is in season in Minnesota. This is my
favorite broccoli salad recipe – another great addition to
summer meals!
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Sunny Broccoli Salad Recipe
Ingredients
1 cup mayonnaise, reduced-fat mayonnaise, or salad
dressing
1/2 cup raisins
1/4 cup finely chopped red onion (1 small)
3 tablespoons sugar
2 tablespoons vinegar
7 cups chopped fresh broccoli florets
1/2 cup shelled sunflower seeds
8 slices bacon, crisp-cooked, drained and crumbled
Directions
In a large bowl combine mayonnaise, raisins, onion,
sugar, and
vinegar. Add broccoli and stir to coat. Cover and
chill in the
refrigerator for at least 2 hours or up to 24 hours.
Before serving,
stir in sunflower seeds and bacon. Makes 12 to 16
side-dish servings.
Source:
http://www.worldfamousrecipes.org/2007/10/26/broccoli-salad-sunny-broccoli-salad/
Karen’s Notes: Some like to use grapes
instead of raisins. I only cook bacon about once a
month so I cook up extra and freeze to have on hand
for recipes.
Store broccoli in refrigerator in plastic bag and
use within 3-5 days. |
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Have a Blueberry
breakfast!
Blueberries are the antioxidant champion of fruits! |
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Berry Blue Smoothie
2 cups fresh or slightly thawed frozen blueberries
1 container (8 ounces) lowfat vanilla yogurt
1 cup milk
1 can (6 ounces) unsweetened pineapple juice
3 tablespoons honey
1-1/2 cups ice cubes (about 16 cubes)
In the container of an electric blender container,
place blueberries, yogurt, milk, pineapple juice and
honey; whirl until smooth. Add ice cubes, a few at a
time, whirl until finely crushed. Serve immediately.
Yield: 4 portions about 5 cups
Per Serving: 200 calories, 5 grams protein, 3 grams
fat, 40 grams carbohydrate
Blueberry-Lemon Muffins
2 cups flour
3/4 cup sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup low-fat lemon yogurt
2 eggs, lightly beaten
1 egg white
1/4 cup melted butter
1 cup fresh blueberries
Preheat oven to 400°F. Lightly spray 12 muffin cups
with nonstick cooking spray. In a large bowl,
combine flour, sugar, baking powder, baking soda and
salt until well blended. In a small bowl, whisk
yogurt, eggs, the egg white and melted butter until
blended. Stir yogurt mixture into flour mixture just
until combined. Stir in blueberries. Into each
muffin cup, spoon about 1/4 cup batter; sprinkle
each with about 1 teaspoon of granola, if desired.
Bake until golden brown, about 15 minutes. Remove
muffins from cups; cool on wire racks. Repeat with
remaining batter, partially filling empty cups with
water.
YIELD: 18 muffins
Per muffin: 131 calories, 3 g protein, 3.5 g fat, 22
g carbohydrate
Source for blueberry recipes:
http://www.blueberrycouncil.com/recipes |
Diabetes Weight Loss Programs
Updates
Frustrated that weight loss plans have not worked out this
summer? Worried about getting diabetes?
Contact me for your
complimentary phone or email Q&A and we can chat by phone or
email.
Be sure to check out changes on my website and download your
free copy of
81 Eating & Exercise
Tips for Diabetes Prevention as a thank-you for
being a SideDish subscriber. |
