MAY 2013 – NEWSLETTER
“The World’s Favorite Season is the Spring. All Things Seem Possible in May.” – Edwin Way Teale
By: Jessica Cook MS, RD, LD/N (Director of Education)
May is truly a beautiful time in South Florida and lucky for us this season brings the most delicious produce to local farmer’s market stands and gardens across the state. These are a few delicacies available in the spring:
- Brussel Sprouts
- Honeydew Melon
- Green Beans
- Snow Peas
So get in the kitchen and try some delicious spring produce after viewing this issue of Healthy Living with Diabetes!
Recipe: Green Bean Salad (Courtesy of Ellie Kreiger RD)
- 1/2 pound green beans, trimmed
- 2 tablespoons chopped walnuts
- 2 tablespoons finely chopped fresh parsley leaves
- 2 tablespoons chopped red onion
- 2 teaspoons walnut oil or olive oil
- 1 teaspoon red wine vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper
Bring a large pot of water with a steamer basket to a boil, add green beans and steam for about 4 minutes. Transfer to a serving bowl.
Toast the walnuts in a small dry skillet over medium heat until they become fragrant, about 2 minutes, and then transfer them to a small bowl to cool. Add the parsley and onion to the walnuts and stir to combine.
In another small bowl, whisk together the oil, vinegar and mustard. Toss
the dressing with the green beans, top with the walnut mixture and season
with salt and pepper. Serve warm or at room temperature.
Per serving: Calories: 66; Total Fat: 4 g; Saturated Fat: 0.5 g; Protein: 2 g; Total carbohydrates: 5 g; Fiber: 2 g; Cholesterol: 0 mgs; Sodium: 155 mgs
Simple Strategies to Get Slim for Summer
By: Jessica Cook MS, RD, LD/N (Director of Education)
With Summer right around the corner chances are you will be finding yourself traveling in a warm climate and yes a swimsuit may be involved. This year there is no need to fear the dreaded bikini season and hide indoors. Try some of these easy strategies that will not only help you to feel confident about your body, but help keep you satisfied while slimming down all summer long!
- Avoid Skipping Meals. Contrary to popular belief skipping meals or practicing regular fasting can actually work against you when it comes to weight loss. Skipping meals reduces metabolic rate and teaches your body to store fat overtime. In addition, skipping meals may lead you to overeating at your next meal or induce hypoglycemia if currently taking medications for diabetes.
- Boost Your Fiber Intake. Increasing fiber intake has been shown to not only help adults lose weight, but also keep the weight off! Plus fiber keeps you full during the day and decreases hunger levels. Fiber rich foods include beans, legumes, nuts, seeds, whole grains, fruit and vegetables.
- Don’t Skimp on Fruits & Veggies. Fruits and vegetables aid in weight loss because they are low in calories and fat. Also, these foods are high in fiber, antioxidants, vitamins, and minerals. Be sure to make half of your plate vegetables at meal times and instead of reaching for a high calorie dessert after dinner try fruit instead! Make your goal 2 servings of fruit and at least 3 servings of vegetables each day.
- Hydrate Yourself with Water. It is so important that during these hot and mostly humid days in Florida that you keep hydrated with water. Water can help maintain healthy kidney functioning, prevent urinary tract infections and can even help reduce appetite. Try consuming an 8oz. glass of water before each meal to help reduce portion sizes and make water your beverage of choice in between meals. Your waistline will thank you for it!
- Include 30 minutes of cardiovascular exercise each day. Weight loss is not just about consuming fewer calories it also requires burning more calories with physical activity. Whether you enjoy gardening, swimming, biking, dancing or walking try to include daily activities that increase your heart rate and melt fat from your body. Get moving!
** Don’t forget when starting any new meal plan or exercise routine make sure to check blood sugar levels more often to prevent hypoglycemia. Make sure to keep a record of blood sugar readings and bring this to all your diabetes-related appointments.
Need a Refresher?
Has it been a while since you have attended diabetes education? Maybe a few months or even years? Well why not participate in our diabetes refresher course to review new information regarding diabetes medications, food labels, carbohydrate counting, blood glucose monitoring, weight loss, exercise and more! Our refresher class is held twice a month at two of our convenient locations in West Palm Beach or Jupiter. Please feel free to bring a guest with you to the course and any questions you have current regarding diabetes care.
To reserve your seat in our refresher course today please call our scheduling department at (561) 513-5100. We look forward to seeing you soon!
May Your Spring Be Absolutely Lovely!
At Healthy Living with Diabetes, we want to ensure that you are satisfied with all services received. We also would like your input on educational workshops that you would like us to offer, information you would like to read about in our Healthy Living with Diabetes Monthly or feedback on any workshop that you may have attended.
You can contact the director of education personally by email: jcook@PBDES.COM or leave a message at (561) 513-5100. We would love to hear from you!