Monthly Archives: September 2016

Choosing Diabetic Snacks for Kids

Diabetes, also known as the silent killer, affects more than 15 million people all around the US. Not only adults but even kids are affected by type 1 and type 2 diabetes. People have to take a lot of care of diabetic patients but if you have a kid who is suffering from diabetes, you have to be on guard 24/7. Most kids don’t understand the complexity they are dealing within this situation, they are kids and they want to do all the basic stuff that most normal kids do. They are also pretty careless when it comes to food and normally have a tendency to eat foods which are unhealthy for them. This article on diabetic snacks for kids teaches you how to make tasty, delicious and healthy foods for children without risking their health too much.

Diabetic Snack Ideas

Many parents are constantly worried what to feed their kids who suffer from diabetes and when you have someone suffering from such a dreaded disease it’s important that the victim follows a healthy diet. Healthy diabetic snacks for children are an ideal way to manage their blood glucose levels and get energy needed to sustain throughout the day.

Healthy Fruit Punch

  • An apple peeled, cored and sliced
  • A single banana
  • A pear peeled, cored and sliced
  • Raisins, 1 cup
  • Unsweetened orange juice, 1 cup
  • Non fat dry milk powder, ½ cup
  • If you want you can use orange wedge for garnishing

A great mixture of fresh fruits and an ideal snack for diabetic kids. To make this fruit punch you have to add all these ingredients in the blender and blend until they are smooth and creamy.

Banana Bread

  • Margarine, ½ cup
  • Sugar alternative, ½ cup
  • Flour, 2 cups
  • Egg whites, 2
  • Egg, 1
  • Milk, 4 tsp
  • Baking soda, 1 tsp
  • Vinegar, ¾ tsp
  • Mashed bananas, 2

In a medium size bowl and the eggs and mix well. Now add the flour and soda and mix until smooth. Add in the sugar alternative and margarine and mix until smooth. Mix the milk and vinegar separately and then add in the bowl. Now toss in the bananas and bake this mixture for 1 hour at 350°F. After baking take out the bowl and let it cool for some time. Your banana bread is ready to serve.

Chicken with Dijon Mustard

  • Skinned chicken breasts, 8 pieces
  • Dijon mustard, ½ cup
  • Low fat, unsweetened plain yogurt, 8 oz
  • Soft breadcrumbs, 1 cup
  • Vegetable cooking spray for cooking

In a big bowl add in the yogurt, mustard and the breadcrumbs and mix well. Toss in the chicken breasts in the bowl and make sure each breast piece gets enough coating. Make sure you’ve prepared a baking dish and it has been coated with vegetable cooking spray, take the chicken breasts and arrange them in the baking dish. Bake this recipe at 400°F for 30 minutes and then increase the temperature to 450°F for 5 minutes until the chicken pieces turn brown.

Sugar-free Raspberry Mocha Cake

  • Sugar free low-fat cake mix (chocolate mix), 2 packs
  • Fat free cold milk, ½ cup
  • Melted spreadable fruit (raspberry flavor), ¼ cup
  • Sugar free instant cocoa mix, 2 packs
  • Freshly brewed chocolate almond flavor coffee, 1 cup
  • Sugar free whipped topping mix, 1 pack
  • Vanilla extract, ½ tsp

Start by preheating the oven to 375°F. Now take the cake mix and prepare it as per the instructions written on the packet. Now take this cake mix and pour the batter in 2 (8 inch) cake pans. Now place these cake pans in the oven and bake it for 25 minutes or until a wooden pick inserted in the cakes comes out clean. Remove the cake pans from the oven and cool it at room temperature for 10 minutes. Remove both the cakes from their pans and make holes in the cake with a wooden stick and fill these holes with melted raspberry spread. In a separate mixing bowl add cocoa mix, topping mix, milk and vanilla extract. Mix it until all the ingredients form a smooth mixture. Now spread this mixture on the cake and keep it for cooling in the refrigerator.

Each of the above given diabetic snacks for kids can also be used as a delicious snack for the entire family. Now you don’t have to worry about your kids eating unhealthy food from outside, you can make your kid’s favorite dishes by just doing some minute changes.

Healthy Breakfast Ideas for Diabetics

images-1Breakfast is undoubtedly the most important meal of the day. It is required to give you the initial kick to start your day. However, for working individuals, it sometimes becomes difficult to prepare healthy breakfast every day. This in turn has its most severe repercussion, of making people lured away by the convenient food, or the so-called ‘fast foods’. No doubt these kinds of food are real ‘time-savers’, however, saving a bit of time at the cost of your health is not a smart choice. The situation gets worse when you are affected by an illness such as diabetes.

Diabetes refers to a condition where the affected person’s pancreas secretes too less or no insulin (hormone) at all, to carry the glucose in the blood to the cells. This causes the glucose in the blood to rise to a high level. This condition, if left untreated, may lead to serious health problems such as cardiovascular disease, nerve damage, kidney disorders, eye disorders, and brain disorders to name a few. The most important method to maintain a control over blood sugar is following a healthy diet.

If you are diabetic, it is very important to consider the glycemic index of foods when you plan your meals. Glycemic index of the foods indicate how quickly they raise your blood sugar levels. Foods like beans, whole grains, legumes, and most fruits are low in glycemic index; whereas high carb foods like white bread and bagels have a high glycemic index.

Breakfast Ideas for Diabetics

Breakfast Idea #1

Whole wheat toast – 1 slice
Margarine spread – 1 tsp.
Egg substitute or cottage cheese – ¼ cup
Small banana – ½

Breakfast Idea #2

Whole grain toast – 1 slice
Lean ham – 1 slice
Oatmeal mixed with skimmed milk – ½ cup

Breakfast Idea #3

Whole wheat toast – 2 slices
Fat free or low fat milk – ½ cup
Small banana – 1

Breakfast Idea #4

Skimmed milk – 1 cup
Small blueberry muffin – 1

Breakfast Idea #5
Whole grain toast – 2 slices
Egg white omelet – 1
Fresh orange – 1

Breakfast Idea #6

Low fat cottage cheese – ½ cup
Whole grain bread – 1 slice
Grapefruit juice – ½ cup

Breakfast Idea #7

Lean turkey, boneless and skinless – 2 oz.
Whole grain bread – 2 slices
Skimmed milk – 1 cup

Breakfast Idea #8

Boiled egg – 1
Whole wheat toast – 1 slice
Bacon slices – 3

Breakfast Idea #9

Oatmeal – ½ to ⅔ cup
Nuts – 2 tbsp.
Skimmed yogurt – 1 cup

Breakfast Idea #10

Scrambled eggs – 2
Cheese – 1 oz.
Whole wheat toast – 1 slice

Breakfast Idea #11

Egg beaters – 1 serving
Whole wheat toast – 1 slice
Turkey bacon – 1 serving

Breakfast Idea #12

Fried egg – 1
Cinnamon swirled toast – 1 slice
Small sausage patty – 1

Breakfast Idea #13

Muesli – ½ cup
Low fat milk – 1 cup
Lean meat – 1 serving

Breakfast Idea #14

Granary bread – 1 or 2 slices
Olive oil based spread – 1 tbsp.
A mug of tea/coffee

Breakfast Idea #15
Scrambled eggs – 2
Whole-wheat bread – 1 slice
Grapefruit – ½
Fat free yogurt – ½ cup

Diabetes is one of those medical conditions that cannot be prevented, probably because it’s an idiopathic condition. However, including more of fruits, vegetables, and whole grains in the diet; keeping oneself physically active, and maintaining a healthy weight minimize the risks to a great extent.

Easy Diet Tips for College Students

Adolescence is the most vulnerable stage for putting on weight. Attending parties, gorging on tempting foods, drinks and beverages are a part of fun but such foods have harmful effects on your health when consumed almost everyday. College cafeterias are crowded with students relishing fast foods and junks while whining non stop about the flaws in their figure. Weight loss and weight gain are the topics discussed mostly among girls, who are often ignorant of the fact that it’s the diet that matters the most. The theory is simple, the more you stuff yourself with fatty foods, the more you gain weight. Those who are really concerned about their health, know what to eat and what to avoid. And those who are yet to change their bad eating habits can refer to these diets for college students, that are absolutely easy to follow.

Easy Diets that Work for College Students

College life becomes stressful when you are bogged down under the pressure of studies. To keep the mind fresh and energetic, and to bear with the stress, one should follow a nutritious and healthy diet. The foods you consume must provide you sufficient energy for performing extracurricular activities as well.

Special K Diet
Almost everyone is well aware of Kellogg’s Special K Brand. The crispy cornflakes are devoid of fats and an ideal choice for breakfast. Students who stay at hostels can always keep a packet with themselves. To make it tastier, you can add assorted fruits like banana, strawberries and apples. Have it with skimmed milk and enjoy the taste. You can blend it with honey as well. Repeat the same for your dinner if necessary. The special K diet is actually a weight loss diet and therefore, you have to be careful about your meals. Combine the diet with a lot of green leafy vegetables and salads.

1500 Calorie Diet
1500 calorie is the ideal figure for the total amount of calories that could be consumed in a day. Thus, you have to keep an account on the number of calories you consume everyday. So how would you achieve this target? Let your breakfast be of 500 calories and lunch 400 calories. Since the dinner should be light, limit it to 300 calories and the remaining 300 calories would be made up for snacks. For breakfast you can have oats or brown bread. Have with scrambled eggs, margarine or peanut butter. Whole wheat tortillas, a cup of brown rice along with grilled or baked chicken would be the menu for lunch. Have pulses, lentils and vegetable dishes at dinner. Reduce the intake of snacks and replace junks with healthy foods like protein shakes, banana, milk, fresh fruit juices, nuts, popcorn, etc.

Calorie Shifting Diet
The calorie shifting diet is an easy diet to follow for college students. It elevates metabolism levels since you can incorporate various foods in your diet, that cause upshifting and downshifting of calories. If you have planned to follow this diet for a duration of 7 days, then you will have to alternate the calorie count each day. For example, increase the amount of complex carbohydrates in the day you are consuming more calories, while proteins should be consumed in large portions during the downshifting phase. However, make sure that your diet is healthy, comprising dairy products, vegetables, fruits and whole wheat products. Limit consumption of sugars, white bread and white flour products to control weight gain.

Liquid Diet
Although it’s not recommended for college students to survive completely on liquid diet, what they can do is, include a lot of healthy and vitamin-rich drinks in their diets instead of solid foods. You can start your day with a glass of warm lemon water, that would act as a master cleanse for your body. Opt for low calorie foods, that have been either baked, boiled or cooked in minimum quantity of oil. Have vegetable soups prepared from lettuce, cabbage and spinach. Drink a lot of fresh, unsweetened fruit juices instead of aerated drinks and canned juices. Soups prepared from soybeans, pulses and lentils are also healthy. Beef stew and chicken soup are not only healthy but are also tasty. Energy drinks containing unique combination of proteins, carbohydrates, vitamins and minerals must be consumed at least once everyday.

Making a choice between healthy foods and fast foods is indeed a difficult job at this age. But considering the benefits of healthy foods and for fulfilling your weight loss goals, you have to incorporate a diet that would fetch you the desired results. Eating pizzas and burgers once or twice a month is absolutely fine. But a little effort to keep control over your diet would definitely show good results in the long run.

Easy Diet Recipes for You

downloadOur stone age ancestors had a lot of time in their hands. They used to hunt food, bring it back to their caves, and cook it. That was their routine until evolution happened and man progressed from the stone age to the modern age of technology. When you talk about the 21st century almost everyone has a busy schedule and almost all of us have a shortage of time. Some are students, or have work, and or have businesses to take care off. So knowing a few easy and quick healthy recipes can be of great help at such times.

America’s waistline is increasing at a rapid pace, and the fast-food industry, which has a turnover of more than 1 billion USD, is increasing its followers every minute. People are getting addicted to junk food and completely ignoring its side effects. For people who are concerned about their health and are searching for some healthy recipes in order to get a toned body, here are some good options.

Packed Potato Soup

  • Olive Oil, 2 tsp.
  • All-purpose Flour, 3 tbsp.
  • Red Potatoes, 4
  • Chicken Broth, 1 ¼ cup (Fat free, low sodium)
  • Chopped Onion, ½ cup
  • Low Fat Milk, 2 cups
  • Low Fat Sour Cream, 1 cup
  • Bacon Slices, (halved) 3
  • Shredded Cheddar Cheese, ⅓ cup
  • Green Onions, (sliced) 4 tsp.
  • Salt, ½ tsp.
  • Fresh Ground Black Pepper, ¼ tsp.

Pierce the potatoes with a fork and then cook for 15 minutes in the microwave, on high temperature, until tender. While you cook the potatoes, take a saucepan and heat olive oil on medium flame. Now, add onion and sauté it for 3 to 4 minutes, and then add the chicken broth. Now mix the flour and milk in a separate bowl and add it to the sauce pan. Bring this mixture to a boil and mix well. Now close the flame and add the sour cream, salt, and pepper; mix well. Place the bacon slices on a paper towel in an oven proof dish and cook it in the oven for 4 minutes. Remove the potato skins, mash them well and add in the soup. Garnish the soup with cheese, bacon and green onions. Your delicious soup is ready.

Pesto Sauce

  • Pine Nuts, 2 tbsp.
  • Garlic Cloves, (peeled) 3
  • Fresh Basil Leaves, 2 cups
  • Grated Parmesan Cheese, ¼ cup
  • Low-sodium Vegetable Broth, 1 cup
  • Salt, ½ tsp.

Place all the pine nuts in a pan. Heat the pan on a medium flame. Make sure you cook the nuts until they are golden and remember to shake the pan often, otherwise the nuts will get burnt. In a blender add nuts, broth, basil, cheese, garlic, salt, and oil; blend until you get a smooth and thick paste. Serve this sauce with rolls, French fries or even tortilla chips.

Kung Pao Chicken

  • Skinless, Boneless Chicken Breasts (cut into ¼ inch strips), 2
  • Broccoli Florets, 4 cups
  • Fat-free Chicken Broth, ½ cup
  • Garlic Cloves, (Minced) 4
  • Water, ½ cup
  • Canola Oil, (divided) 1 tbsp.
  • Rice Wine Vinegar, 2 tbsp.
  • Salted Peanuts, (chopped) 2 tbsp.
  • Soy Sauce, 2 tbsp.
  • Hoisin Sauce, 2 tbsp.
  • Cornstarch, 1 tsp.
  • Fresh Ginger, (grounded) 1 tbsp.
  • Red Pepper, (crushed) 1 tsp.

Put a large non-stick skillet over medium heat and heat 1 tsp. oil in it. Now add the broccoli and 1 tsp. ginger in the skillet and sauté for 3 minutes. Pour water, cover the skillet and cook for more 3 minutes, until the broccoli becomes tender and crispy. Remove the broccoli from the pan and keep warm. Now add the remaining oil and ginger in the pan. Add crushed red pepper and chicken in the pan, and cook for 5 minutes, until the chicken gets lightly browned. Take a separate bowl and add chicken broth, hoisin sauce, vinegar, soy sauce, cornstarch, and garlic cloves. Stir well with a whisk. Add the broth mixture to the pan and cook well. Now add the broccoli to the pan and serve this amazing chicken recipe hot.

Prawns with Salt and Pepper

  • Peeled and Deveined Raw Shrimp, 1 lb.
  • Cabbage, (thinly sliced) 6 cups
  • Lime Juice, ¼ cup
  • Red Bell Peppers, (Very thinly sliced) 2
  • Rice Flour ¼ cup
  • Soy Sauce, 4 tsp.
  • Sugar, 1 tsp.
  • Kosher Salt, ½ tsp.
  • Five-spice Powder, 1 tsp.
  • Freshly Ground Pepper, 1 tsp.
  • Canola Oil, 2 tbsp.
  • Jalapeños, (seeded and minced) 2

In a large bowl, add lime juice, soy sauce, sesame oil, and sugar. Mix well until the sugar gets completely dissolved. Also add cabbage and bell peppers. In a separate bowl mix rice flour, salt, pepper, five spice, and coat the shrimp with this mixture. Heat oil in a large non-stick skillet over medium flame. Now add the coated shrimp and cook. Make sure you stir regularly. Add in jalapeños and cook the shrimp for 1 more minute.

Lemon Bars

  • Low-calorie Granulated Sugar, 2 tbsp.
  • Cold Butter, 6 tbsp.
  • All-purpose Flour, 1 ½ cup
  • Salt, 2 tsp.

Ingredients for the Filling

  • Half-and-Half, (half milk and half cream) ½ cup
  • All-purpose Flour, ⅓ cup
  • Fresh Lemon Juice, ½ cup
  • Fresh Grated Lemon Peel, 1 tbsp.
  • Granular Sugar, 1 ¼ cup
  • Eggs, 5

For baking the crust, preheat the oven to 350°F. Take a lightly sprayed 8×8 baking pan. Take a food processor and combine flour, salt, and low-calorie granulated sugar, and grind it well. Add butter and blend until you get a fine mixture. Pour this mixture in the baking pan and bake until the crust is lightly browned. Take a separate bowl, add eggs and half-and-half, mix well. Slowly add the flour, low-calorie granulated sugar, lemon juice, and lemon peel. Pour this mixture over the baking pan and bake until the crust is set and the edges have become brown. Now let it cool and serve after cutting it into square pieces.