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Posts Tagged ‘healthy eating’

Healthy Recipe: Green Bean Casserole

November 25, 2014

We have a festive recipe that you can whip up just in time for your family’s Thanksgiving dinner. Green bean casserole seems to be a staple for the feast, but the original version is packed with sodium, fat and calories. So instead of nixing a classic dish, use this recipe for an updated and lighter version.
 

Green Bean Casserole with Madeira Mushrooms - click here for the full recipe

  • 1 1/2 pounds green beans, trimmed and halved crosswise
  • 2 tablespoons olive oil
  • 3 cups chopped sweet onion
  • 1 teaspoon chopped fresh thyme
  • 8 ounces shiitake mushrooms, stemmed and sliced
  • 1 (8-ounce) package presliced button mushrooms
  • 1/3 cup Madeira wine or dry sherry
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons all-purpose flour
  • 1 cup fat-free, lower-sodium chicken broth
  • 1 cup (about 2 ounces) canned fried onions (such as French’s)
  • 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese

If you aren’t a fan of mushrooms, feel free to substitute in peppers, olives or other vegetables. Also keep in mind that if you prefer to have softer green beans, you can leave the casserole in the oven for a longer period of time.

Vegetables have always been known to benefit any diet. Maintaining a regular intake of vegetables can very well reduce the risk of stroke, cancer, heart diseases, and diabetes. For more information on preventive health care, visit lifelinescreening.com.




Healthy Recipe: Broccoli and Cheese Soup

November 18, 2014

A piping hot bowl of soup is the ultimate comfort food during the winter months. While nothing can beat cuddling up with a warm bowl on a chilly night, soups aren’t only game for the winter months. This healthy recipe for broccoli and cheese soup will become a year long staple.
 

Broccoli and Cheese Soup (click here to access the full recipe)

  • 3 cups unsalted chicken stock
  • 1 3/4 cups broccoli florets, coarsely chopped (about 8 ounces)
  • 1 cup diced yellow onion
  • 1/2 cup chopped carrot
  • 3/8 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 garlic cloves, minced
  • 3/4 cup half-and-half
  • 4 ounces shredded reduced-fat extra-sharp cheddar cheese, divided
  • 1/4 cup fresh flat-leaf parsley leaves
  •  

We know you’ll love this delicious soup. Whip up this recipe for a last minute dinner or serve it to friends and family at your next get together. You can’t go wrong with a nice, light dish equipped with heart-healthy, beneficial ingredients.
 
Vegetables have always been known to benefit any diet. Maintaining a regular intake of vegetables can very well reduce the risk of stroke, cancer, heart diseases, and diabetes. For more information on preventive health care, visit lifelinescreening.com.




Ingredient Swaps for Type 2 Diabetes

November 13, 2014

Making a few small changes in your favorite recipes can help transform your favorite meals into a healthier and diabetes-friendly dish. If you have type 2 diabetes, pre-diabetes or are just trying to adopt a healthy diet, here are 10 simple ingredient substitutions that cut fat, sugar and calories, but don’t skimp out on flavor.

Ingredient Swaps

  • Use one-third of the sugar called for in a recipe. Instead of using the whole amount, add in a teaspoon of cinnamon, nutmeg, vanilla, or almond extract to replace the sweetness.
  • Instead of using sugar in a recipe, replace it completely with a natural sugar such as Truvia, which is made from the leaves of the stevia plant.
  • Cut back on the total amount of fat in a recipe by up to one-half by substituting olive oil or coconut oil instead of butter. Also, be sure to only use a low-fat cooking spray to coat pans of baking sheets.
  • Replace all of the oil in a baking recipe with pureed fruit like unsweetened applesauce.
  • If you have a recipe that calls for cheese, using those with strong flavors allow you to use less without cutting down on how the dish should taste.
  • Instead of using a whole egg in a recipe with a quarter cup of egg substitute or two egg whites.
  • Substitute almond, soy and low-fat milk for whole milk.
  • When cooking stock and soup, allow them to cool and skim off the fat at the top. If you are using store bought versions, purchase low-sodium or sodium-free options.
  • Only use whole-wheat flour, whole-wheat pasta and brown rice.
  • Work in fresh vegetables whenever you can. Add broccoli to macaroni and cheese, and put garden veggies in pasta sauce. Try to avoid using canned veggies, since they contain high amounts of sodium.

 

 Preventing Type 2 Diabetes

When it comes to type 2 diabetes, the goal is always prevention. With diabetes affecting more than 26 million Americans and quickly growing, it’s more important than ever to know your personal risk factors:

  • Family History
  • Race (African Americans, Hispanics, Pacific Islanders, American Indians, Alaska Natives and Asian Americans are at an increased risk)
  • Being Overweight
  • Physical Inactivity
  • Low HDL cholesterol
  • High blood pressure
  • Abnormal fasting glucose screening results

If you have any of these risk factors, or are above the age of 45, it is recommended that you have a blood glucose screening once every three years.




Healthy Recipe: Flourless Peanut Butter Cookies

November 11, 2014

Flourless cookies sound too good to be true? Think again! These simple cookies only have 5 ingredients, but we assure you that they aren’t short on flavor!

Flourless Peanut Butter Cookies (click to access the full recipe with instructions and preparation information)

  • 1 cup natural peanut butter
  • 1 cup of sugar (you can substitute for stevia or a natural sweetener)
  • 1 teaspoon pure vanilla extract
  • 1 large egg lightly beaten
  • Coarse sea salt (just for sprinkling)

 

Did you know? Benefits of Peanut Butter

Eating a 2 tablespoon serving of peanut butter gives you 2 grams of fiber. Adequate consumption of fiber is important for the healthy functioning of your body and of course you can get more fiber from other meals but peanut butter can help supplement this.

Also, a serving of peanut butter packs in 7 grams of protein, making it perfect for breakfast or a mid morning meal choice. When you choose to eat protein, you feel fuller for longer and is essential for building and repairing muscles.

We know that peanut butter has a high fat content, but what’s important to note is that it is high in unsaturated fat. When consumed in moderate amounts, eating peanut butter can actually help improve your heart health.

Making sure to consume the right kind of fat can help benefit any diet. Maintaining a regular intake of protein, fruits, veggies, whole grains and healthy fats can very well reduce the risk of stroke, cancer, heart diseases, and diabetes. For more information on preventive health care, visit lifelinescreening.com.

 




Healthy Recipe: Oven-Baked Salmon

November 5, 2014

Wild salmon is one of the best types of fish to include in your diet, and it can be done in a variety of ways. It’s firm enough to grill, but it’s just as delicious baked, and doesn’t dry out as easily as many other fish. It comes fresh, frozen, smoked, and canned. Wild salmon can be eaten without fear of excess contaminants or mercury, and it has a very high nutrient profile, including the highly-prized omega-3 fatty acids. What’s not to like?

Click the title of the recipe to access the preparation instructions.

 

Oven-Baked Salmon

• 12 ounce salmon filet, cut into 4 pieces
• Coarse-grained salt
• Freshly ground black pepper

Try pairing the salmon with a toasted almond parsley salsa and baked squash. Here’s what you’ll need for the salsa:

• 1 shallot
• 1 tablespoon of red wine vinegar
• Coarse grain salt
• 2 tablespoons of capers, rinsed
• 1 cup fresh flat-leaf parsley
• ½ cup toasted almonds
• Extra-virgin olive oil

The omega-3s found in wild salmon help reduce your risk for heart disease, which is important for those who have type 2 diabetes, since their risk is already elevated. Over time, high blood glucose levels can lead to an increase in fatty material deposits in blood vessels which contributes to clogging of the arteries.

Salmon also contains a healthy fat and protein combination that slows your body’s absorption of carbohydrates, which keeps blood sugars on a more even level.

Here are a few health benefits of eating salmon:

Reduce inflammation – Omega-3s from fish reduce the inflammation in blood vessels characteristic of heart disease and diabetes
Lower Triglycerides – Omega-3s lower blood triglycerides (fats) and boost the amount of HDL or “good” cholesterol. These changes are especially favorable in people with heart disease and type 2 diabetes.
Help prevent obesity – Diets rich in seafood omega-3s may reduce fat tissue
Manage blood glucose levels – fish is a lean, high-protein food that doesn’t raise blood glucose levels.

 

Preventing Type 2 Diabetes

When it comes to type 2 diabetes, the goal is always prevention. While eating right and following a regular exercise routine help, there are risk factors that you have less control over.

• Family History
• Race (African Americans, Hispanics, Pacific Islanders, American Indians, Alaska Natives and Asian Americans are at an increased risk)
• Low HDL cholesterol
• High blood pressure
• Abnormal fasting glucose screening results

If you have any of these risk factors, or are above the age of 45, it is recommended that you have a blood glucose screening once every three years.




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