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In this Issue:
Help Your Kids Prevent Diabetes with Healthy Family
Meals
Featured Recipe: Black Bean Salsa
Blog Posts
Smart Eating Smart Living Teleclass
 Help Your Kids Prevent Diabetes
with Healthy Family Meals
It’s back-to-school time and with that I am trying to get
back to planning meals for our busy work schedule. With kids
at the junior high and high school age we are going through
a LOT more food these days. Combine that with the cost of
food rising and it makes for a challenge to get enough food
on the table and stay in budget.
That
brings us to another subject. How many nights do you sit
down and eat a family meal at the table? I know at our house
some weeks it might be only once-a-week. A recent article I
read made me think that I need to get back to that again.
University of MN Marriage and Family Therapy Program
director William Doherty, Ph.D. talks about how kids who eat
meals with their families have higher grades, are less
likely to have problems with depression, suicide, drugs or
alcohol, and are at lower risk for disordered eating, and
tend to eat healthier.
How do family meals help prevent diabetes? Home cooked meals
with a glass of milk means less fast food and processed
foods that have poor nutrient value.
Check out the article at the link below for some great tips.
It really reminded me that I need to try and get us all
together for family meals again.
http://www.eatingwell.com/recipes/cooking_for_kids/reclaim_dinner_hour.html
Remember, meals don’t always need to be what we would
consider perfectly healthy. Just sitting down together,
including some favorite foods, and doing our best to serve a
variety and balance of the food groups is a successful meal.
Featured recipe – Tomato Black Bean Salsa
Source: Taste of Home
This is a great recipe to take advantage of the fresh
tomatoes, peppers and onions available. It’s low calorie,
low fat and high fiber and packed with nutrition! If you are
trying to keep sodium low you can cut the salt in half to ¼
teaspoon. Enjoy!
| Ingredients |
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3 medium tomatoes,
seeded and chopped |
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1 can (15 ounces)
black beans, rinsed and drained |
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3/4 cup fresh or
frozen corn |
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1/2 cup finely chopped
red onion |
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1/2 cup chopped
roasted sweet red peppers |
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1 jalapeno pepper,
finely chopped |
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2 tablespoons minced
fresh cilantro |
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1/4 cup lime juice
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1 garlic clove, minced
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1 teaspoon dried
oregano |
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1 teaspoon ground
cumin |
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1/2 teaspoon salt |
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1/2 teaspoon ground
coriander |
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Tortilla chips |
Directions:
In a large bowl, combine the first 13 ingredients. Cover and
refrigerate for at least 2 hours before serving. Serve with
tortilla chips.
Yield: 4 cups.
Nutrition: Each ½ cup serving has 80 calories, 1 gm fat,
318 mg sodium, 15 gm carb, 4 gm fiber, and 4gm protein.
Blog Posts
Check out the recent posts on
my blog about the health
benefits of green tea, tips for a food friendly workday, and
info on the October walk for diabetes.
Be Sure to
Check out this teleclass starting at the end of this month!
Plan to join me, along with 17 other health and nutrition
experts, in a unique tele-event, Smart Eating, Smart
Living--all accessed right from the comfort of your
own home or office. No traveling costs involved!
You can find out all about the event here:
http://www.1shoppingcart.com/app/?af=816828
Keep in mind that even though this is planned
with small business owners and entrepreneurs in mind, the
information presented will be of benefit to
you...guaranteed, or your money back!
PS If you think you might be interested, I encourage you to
sign up today. The first 15 registered will receive a free
book from one of the participating speakers!
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