Great Easy Recipes for Diabetics

With so much sugar being present in everything that we eat and drink, many people are developing diabetes in addition to those who are born with diabetes. Even if you aren’t diabetic, you can enjoy some of these recipes to keep you that way. Sometimes finding healthy foods for diabetics can be incredibly difficult so here’s three quick recipes to enjoy.

It’s very important for diabetics to be very careful with the things they put in front of them at the dining table. Yes, it can be challenging at times to plan meals but, fortunately, the internet is teeming with so many scrumptious recipes perfect for individuals with diabetes.

Some of the healthiest dishes on the planet are the ones intended for diabetics. That is why a lot of health-conscious people who don’t have diabetes also often sit in front of their computers to scour the web for the delectable and nutritious recipes for diabetics.

If you are on the hunt for casserole recipes ideal for diabetics, look no further. Below are 3 of the easiest recipes that can make your mouth water and help keep the symptoms and complications of diabetes at bay.

Chicken and Vegetable Potpie

This classic dish loved by many is given a new twist by including more vegetables than meat. The following recipe serves up to 8 people, and everything can be prepared in just about an hour.

Ingredients:

  • 2 tablespoons olive oil
  • 3 tablespoons all-purpose flour
  • 1/4 teaspoon salt
  • 1/2 teaspoon thyme, dried and crumbled
  • 1 egg whisked with 1 tablespoon milk, for glazing
  • 1 14-ounce can chicken broth, reduced-sodium and fat-free
  • 2 cups bite-size pieces chicken, cooked
  • 1 cup green peas, fresh or frozen
  • 1 cup mushrooms, thickly sliced
  • 1 large red potato, cut into bite-size pieces
  • 2 large carrots, sliced thickly
  • 2 stalks of celery, coarsely chopped
  • 3 leeks, rinsed and coarsely chopped
  • Prepackaged pastry for pie, single-crust and 9 inch

Procedure:

  1. In a large saucepan, heat olive oil. Throw in the potatoes, carrots, celery and leeks. Stir for about 5 minutes then add mushrooms and continue stirring. After 5 minutes, dump into the saucepan your flour, thyme and salt. Stir well and add the chicken broth.
  2. Once thick, add peas and chicken.
  3. Transfer everything in a pie plate that’s about 9 inches deep. Allow to cool for several minutes.
  4. While waiting for it to cool, preheat the oven to 400 °F.
  5. Grab your pastry, measure it over the pie plate, and brush some glaze on the underside.
  6. Trim and place over the dish. You may flute the pastry if you like. Brush the remaining glaze on the top of the pastry. Create 1-inch slits to serve as vent.
  7. Bake until the pastry is golden-brown. Allow to stand for about 10 minutes before serving.

Tuna and Noodle Casserole

With some of the ingredients replaced with fat-free variants, this all-time favorite casserole becomes perfect for diabetics. Whipping this up takes only about half and hour, and this recipe serves 6 people.

Ingredients:

  • 1/2 cup milk, fat-free
  • 1 10 3/4-ounce can of cream of mushroom soup, low-sodium
  • 1 6-ounce can tuna in water, drained
  • 1 4-ounce can mushrooms, drained
  • 1 cup cheddar cheese, fat-free and shredded
  • 1 cup peas, fresh or frozen
  • 8 ounces egg noodles, broad

Procedure:

  1. Have the oven preheated to 350 °F.
  2. Cook the noodles according to the directions printed on the package. Drain thoroughly once cooked.
  3. Grab a 1 1/2-quart baking dish. Combine soup, milk, cheese, peas, tuna and noodles.
  4. Place the baking dish in the oven and bake for about 30 minutes or until bubbling. Serve when done.

Lamb Stew with Sweet Potatoes

You can actually whip up a healthy and thick West African-inspired stew in just under an hour. It’s good for diabetics and non-diabetics alike. Below is the recipe that serves 4 people in total.

Ingredients:

  • 3 teaspoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon cayenne pepper
  • 2 tablespoons peanut butter, creamy
  • 1 cup canned tomatoes, no-salt and crushed
  • 1 medium-sized onion onion, chopped finely
  • 4 cloves garlic, minced
  • 1 10-ounce package okra, whole or frozen cut
  • 1 pound sweet potatoes, peeled and cut into chunks (1/2-inch thick)
  • 1 pound leg of lamb, lean and cut into chunks (1-inch thick)

Procedure:

  1. Get the over preheated to 350 °F.
  2. Grab a casserole dish that’s flameproof. Over medium-high heat, heat up a couple of teaspoons of olive oil.
  3. Sautee the lamb for about 5 minutes or until already brown. Transfer to a plate once cooked.
  4. Place the remaining teaspoon of olive oil in the dish and reduce the heat to medium. Sautee the garlic and onion, then pour 1/3 cup of water. Allow to simmer for a while until the onion is already tender and golden-brown.
  5. Add in the sweet potatoes, tomatoes, peanut butter, cayenne and salt. Also put 1 1/2 cups of water into the mix. Allow everything to boil.
  6. Once boiling, take the cooked lamb back into the dish. Turn off the heat.
  7. Cover the dish and place it in the oven. Bake for about 25 minutes.
  8. Add in the okra and stir, and allow to bake further for about 15 minutes or until both okra and lamb are tender.

Source: http://www.healthdigezt.com/3-super-simple-casserole-recipes-for-diabetics/

Younger Looking Skin

In addition to the miraculous results of treatments from Stellar Skin and Laser, there are certain lifestyle changes that can greatly improve the appearance of your skin and keep it looking young. One such lifestyle change is adding these super foods to your diet that nourish your skin and body allowing that youthful glow to remain.

by Barbara Stepko
From Health magazine

You can head off a lot of your most common beauty concerns simply by downing the right foods. That’s right-eating well not only does wonders for your waistline and bolsters your immune system but can also provide some very real get-gorg benefits, such as smoothing wrinkles, giving hair a glossy shine and strengthening flimsy nails. “Your diet directly affects your day-to-day appearance and plays a significant role in how well you age,” says Joshua Zeichner, MD. The smart approach, Dr. Zeichner says, is to create a plan that includes what he calls “the building blocks of healthy skin and hair”-nutrients, minerals and fatty acids-as well as antioxidants to protect your body from damaging environmental stresses. Get ready to nab some beauty-boosting perks by tossing these essential face-saving edibles into your grocery cart.

Watch the video: 6 Foods for Beautiful Skin and Hair  

Next: Coffee

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The summertime fave is loaded with lycopene. “This antioxidant compound gives watermelon and tomatoes their red color-and helps skin stave off UV damage,” says nutrition pro Keri Glassman, RD, founder of NutritiousLife.com. Researchers believe that the melon contains as much as 40 percent more of the phytochemical than raw tomatoes; that’s the equivalent of an SPF 3, so use it to bolster (not replace) your daily dose of sunscreen.

Next: Pomegranates

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The seeds of this wonder fruit are bursting with antioxidants, like vitamin C, that prevent fine lines, wrinkles and dryness by neutralizing the free radicals that weather skin. A study in the American Journal of Clinical Nutrition found that higher vitamin C intake lessened the likelihood of dryness and wrinkles in middle-aged women. Also in the fruit’s arsenal: anthocyanins (which help increase collagen production, giving skin a firmer look) and ellagic acid (a natural chemical that reduces inflammation caused by UV damage).

Next: Blueberries

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Boost radiance by popping some of these plump little beauties. Blueberries supply vitamins C and E (two antioxidants that work in tandem to brighten skin, even out tone and fight off free-radical damage), as well as arubtin, “a natural derivative of the skin lightener hydroquinone,” Dr. Zeichner says.

Next: Lobster

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High in zinc, shellfish has anti-inflammatory properties that can help treat a range of skin annoyances, acne included. “Zinc accelerates the renewal of skin cells,” says Whitney Bowe, MD, clinical assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. “That’s why you find the nutrient in many acne medications.” In fact, research shows that people with acne have lower levels of zinc than people with clear skin.

Next: Kale

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On the long list of this leafy green‘s nutrients are vitamin K (it promotes healthy blood clotting, so the blood vessels around the eyes don’t leak and cause Walking Dead-like shadows) and loads of iron. “Insufficient levels of iron in your diet can cause your skin to look pale, making it easier to spot blood vessels under the skin,” explains Howard Murad, MD, associate clinical professor of medicine at UCLA. To max out the benefits, eat the veggie cooked, not raw.

Next: Eggs

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Your fingernails (toenails, too) are made of protein, so a deficiency can turn those talons soft. Keep yours thick and mani-pedi-ready by cracking smart: “Eggs are a good source of biotin, a B complex vitamin that metabolizes amino acids, which are the building blocks of protein,” says Frank Lipman, MD, director of Eleven-Eleven Wellness Center in New York City.

Next: Walnuts

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Omega-3 fatty acids (found in the natural oils that keep your hair hydrated) and vitamin E (which helps repair damaged follicles) are two secrets behind strong, lustrous strands-and these nuts are full of both, Dr. Lipman says. All you need is 1/4 cup a day. What’s more, walnuts are packed with copper, which will help keep your natural color rich: Studies show that being deficient in the mineral may be a factor in going prematurely gray.

Next: Avocado

Source: http://www.health.com/health/gallery/0,,20930008,00.html

Lying About Your Weight

As many philosophers have contended, there is no truth and only perspective. This is especially a tricky area for body image and weight. Many people believe that they are fat when they are not and the opposite. Some ways to make sure that your body image is accurate and healthy is to stop lying either way.

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In reality, people prioritize and spend money on what’s important to them, says Amy Goodson, RD, co-author of Swim, Bike, Run-Eat ($17; amazon.com). “You may pay more for some healthy and organic food, but you are getting more nutrient quality for your dollar,” she says. Plus, there are plenty of ways to save. Seasonal, local produce costs less than fruits and veggies shipped from afar-and the more-frugal frozen stuff is just as nutritious as fresh. You can also buy lean meats in bulk when they’re on sale and freeze what you don’t use for later.

RELATED: 11 Ways to Save Money on Healthy Food

Next: I just don’t like the taste of healthy food.

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Many people claim they don’t like “healthy food,” when the truth is they reject nutritious eats without even trying them, says Goodson. “It’s recommended you eat a food 10 times before you can determine if you really dislike it or not,” she says. To acquire a taste for healthy food, Goodson suggests you try mixing the food you don’t like with foods you do like. For instance, if you hate broccoli but like rice and cheese, trying making broccoli rice casserole with brown rice and 2% cheese. Gradually increase the amount of broccoli in the dish each time you make it.

RELATED: 13 Veggies You Only Think You Don’t Like

Next: My jeans don’t fit because they shrunk in the wash.

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Sure, this might be true with some of your clothing, says Brian Quebbemann, MD, a bariatric surgeon in Newport Beach, Calif. “All my patients know, however, that normally clothes don’t tell lies. If you ask, ‘Have I gained weight?’ just put on that sleek dress, or Speedo from your swim team days, and you’ll have the honest answer.”

Next: I worked out today, so I can have this bowl of ice cream.

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No amount of exercise will overcome a high-calorie diet, says Dr. Quebbemann. Consider that walking for an hour at 4 mph (a very brisk pace) burns approximately 360 calories. A mere half-cup of Ben & Jerry’s vanilla ice cream contains 230 calories. A real-life serving of ice cream is typically double that, clocking in at 460 calories. That means you’d take in 100 calories more than you burned.

Watch the video: What to Eat After a Workout  

Next: I eat healthy all week so I can indulge on the weekend.

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No, you can’t follow a healthy diet during the workweek and then go hogwild on Saturday and Sunday without gaining weight. “Eating 2,000 extra calories over a weekend will increase your daily average by close to 300 calories, causing a gain of 20 pounds within a year,” says Dr. Quebbemann. If you do indulge during your downtime, then be sure to make up for it in the following days. A 2014 Cornell University study found that thin people are better at adjusting their calorie intake after a calorie-packed weekend than those who are overweight.

Next: My mom’s fat, so no matter what I do, I’m always going to be overweight too.

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Some research does show a genetic link to obesity, but in most cases, lifestyle trumps genetics. “The most common reason some families are overweight and some are not is because some parents have poor eating habits and teach their kids the same,” says Dr. Quebbemann. “It’s often a cultural inheritance more than a physical one.”

Next: I can have another glass of wine[MDASH]it’s healthy!

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Skipping meals as a way to save calories won’t help you drop pounds, says Zanini, because you’ll make up for it-and then some-later in the day when you’re starving. A 2012 study published in the Journal of the Academy of Nutrition and Dietetics found that women who reported missing meals lost 8 fewer pounds than those who ate breakfast, lunch, and dinner every day.

Next: I can’t lose weight because I have kids.

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We get it-it can be tough to plan kid-friendly meals that are compatible with your diet goals, and you probably feel too busy carting the kiddos to and from school, soccer practice, and piano lessons to give your diet goals much thought. But the truth is, you can overcome these obstacles. If you find yourself eating your child’s leftovers or sharing a few licks of an ice cream several times a day, for example, then try to stop-this can easily add up to 300-plus extra calories, says Goodson.

RELATED: 20 Easy Meals for Families

Next: Losing weight is impossible because I’m hungry all the time.

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Your own poor eating choices are likely the reason you’re always hungry, says Dr. Quebbemann. High-carb, low-protein meals spike your blood sugar, which leaves your belly rumbling after it plummets back to earth. “This is the carb-hunger roller coaster many of my patients ride every day,” says Dr. Quebbemann. “When they tell me, ‘I’m hungry all the time,’ I respond, ‘I would be too, if I ate that way.'” Dehydration, stress, and certain meds may also cause an insatiable appetite.

RELATED: 11 Reasons You’re Always Hungry

Next: I’m not eating that much and the scale’s not budging.

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Chances are, you’re overestimating how hard you’re working out and underestimating how much food you’re taking in, says Jonathan Ross, senior advisor for the American Council on Exercise (ACE). In fact, a study published in the British Medical Journal showed that 23% of adults underestimated the number of calories in their fast food meal and, as a result are making uninformed choices.

Next: I’m doing everything I can to lose weight and nothing’s working.

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“This typically translates to, ‘I’m doing everything I’m willing to do,'” says Ross. “You need to ask yourself, ‘Is there anything I can do that I’m currently not willing to do?'” Take a look at your day-to-day habits for ways to add in more activity (get up from your desk more often, walk the stairs) or eat healthier (bring a lunch versus relying on last-minute choices from the vending machine). Track your food and exercise to pinpoint trouble spots.

Next: I deserve a treat once in a while.

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Many people “compartmentalize” what they eat, says Ross. “They’ll have a doughnut at a meeting, pizza for lunch, and go out with friends and have chicken wings and then say, ‘I only ate chicken wings twice this month,’ forgetting all the other treats they didn’t count.” These treats are the foods that take you further away from your goals, he says. Keep an accurate food journal to pinpoint all these treats you may otherwise forget.

Next: I look better when I have more meat on my bones.

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It’s important to accept yourself, love your shape, and feel comfortable in your own skin. But if your body mass index (BMI) indicates that you’re overweight or obese, think about whether you need to lose weight or at least eat healthier and exercise more. Of course, some people have more muscle than others (BMI is not a perfect measure), but the truth is, research shows that if you are obese, your risk rises for serious health problems such as type 2 diabetes, heart disease, and cancer. Maintaining a BMI over 30 or a having a waist circumference larger than 35 inches for women and 40 inches for men puts you at a higher risk for cardiovascular disease, type 2 diabetes, and other illnesses, says Goodson. “Losing just 10% of your body weight can help lower cholesterol and blood pressure,” she says. And even if you don’t lose weight, exercise and healthy eating will help lower your risks for those conditions.

Source: http://www.health.com/health/gallery/0,,20941260,00.html

Kissing Not As Common As You Think?

Most people think of kissing as a universally enjoyable activity….and most people are wrong. Kissing is something that not that many couples engage in on a regular basis and many people claim to not enjoy at all. According to this study, many people’s attitudes towards kissing on based on culture and personal preference. Check it out. You’d be surprised at the numbers.

You might assume that sexy mouth-to-mouth action is a staple in the love lives of people around the world-but it’s not. At least, that’s what a new study published by the American Anthropological Association suggests.

For the study, researchers investigated whether 168 different cultures engage in romantic lip locks-and they found that only 46 percent of those groups actually kiss. Seriously, that’s it. Interestingly, the geographic location of the each culture didn’t impact whether or not the people in that group got their smooch on. In fact, 45 percent of the North American cultures investigated didn’t kiss at all. But researchers did find that the more socially “complex” a society (groups like Americans and Chinese are considered socially complex), the more likely they were to partake in romantic lip locking. Some of the non-kissing cultures, even some small, egalitarian groups, said they see mouth play as unclean or just really freaking unpleasant, the study authors write.

So how are these anti-smooching folks seducing each other? Apparently it could involve a lot of sniffing or sharing breath, says study author and anthropology P.h.D. student Shelly Volsche. “There is also something called the oceanic kiss in which two people pass their open mouths near each other but do not make contact,” she says. Is it getting hot in here, or is it just us? Compared to the mating habits of other primates and mammals, these pre-sexy time habits aren’t super surprising, says Volsche.

Though the researchers still aren’t certain how kissing became a popular way to show affection in some cultures, they think it could have been a result of oral hygiene becoming a thing-which makes someone else’s mouth way more inhabitable for yours. Or they say elite social classes might have frowned upon sniffing your lover in front of your friends but still wanted to share their romantic feelings.

The research got us wondering about how other people around the world get mushy with each other, so we asked our international Women’s Health editors what’s normal in their cultures. Here are some fun facts!

“Kissing is common in Indonesia, but since the majority of our population is Muslim, kissing remains mostly private between couples. The only exception would be in big cities like Jakarta or Bali, as young couples there like to occasionally kiss in public.” -Pangesti (ChiChi) Bernardus, Women’s Health Indonesia, editor in chief

“We love kisses in Spain! It’s part of our culture, and it’s probably a good way to relax the atmosphere. If I have dinner with my boyfriend in a restaurant, I’ll kiss him on the mouth. There is always a good excuse to kiss and be kissed, but we’re not exhibitionist people. I mean, if we are in the middle of the park where a lot of kids are playing, we know it’s not the best place.” -Maria Gijon Moreno, Women’s Health Spain, staff writer

Read more at: http://bit.ly/1Plzslg