Did you know that 1 in 3 Americans are currently living with diabetes or pre-diabetes, and most people don’t even know it! I’m included in that number as a type 2 diabetic, but am a firm believer that I will reverse that and regain my life! With numbers like that, I’m sure you know of at least 1 person that has this condition. Unfortunately it’s a condition that runs in my family, as well as my husbands, so that means we’re very in tune and looking at teaching our girls about fitness and healthy eating.
The American Diabetes Association (ADA) has released a new updated Second Edition of Nancy S. Hughes’s cookbook “Simple, Quick and Delicious Recipes Using Just Four Ingredients or Less!” This super easy cookbook includes over 160 recipes that range from beverages to breakfast, dinner to desserts and all of the recipes meet the ADA’s nutritional standards.
Not only will you find great recipes, but there’s also a sidebar to each that has exchanges for people tracking their food intake. There’s also tips and extra info for each recipe, and a listing about kitchen tools.
Everyone can use this cookbook, although it’s geared towards those with diabetes, the recipes are healthy, and a quick prep for those with busy lives. Anyone can use this book and take advantage of the yummy recipes inside.
There’s a few different recipes I can’t wait to try like the Panko Ranch Chicken Strips and Extra Easy Meatballs. Check out one of my favorite recipes from the book below for a sneak peek of what you’ll find inside the book.
FRUIT-SCOOP MUFFIN COBBLER
Serves 8 – Serving Size about 2/3 cup
Prep Time: 5 minutes Cook Time: 1 hour and 15 minutes
1 pound frozen sliced peaches, partially thawed
12 ounces frozen raspberries, partially thawed
1 (7-ounce) package blueberry muffin mix (such as Martha White)
3 tablespoons canola oil
1. Preheat oven to 350°F.2. Place the peaches and raspberries in a 13-inch by 9-inch baking dish coated with cooking spray.
2. Sprinkle the dry muffin mix evenly over all, drizzle the oil over all and bake 1 hour and 15 minutes or until golden.
COOK’S TIP: This makes a great dessert, but it also makes a great breakfast side to chicken or turkey sausage or Canadian bacon.
EXCHANGES / CHOICES
1 1/2 Fruit 1/2 Starch 1 Fat
Calories 160 Calories from Fat 60 Total Fat 6.0 g Saturated Fat 0.7 g Trans Fat 0.0g Cholesterol 0 mg Sodium 120 mg Potassium 180 mg Total Carbohydrate 26 g Dietary Fiber 4 g Sugars 15 g Protein 2 g Phosphorus 80 mg
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March 15, 2017 – 4:08 PM - | Posted in recipes, Reviews | 35 Comments »
One of my favorite types of food is caribbean food. Give me some roti, some curry goat, ox tails, jerk chicken and i’m in heaven! When I was sent the recipe for jerk chicken made by the one and only ziggy marley I had to check it out and of course share. I haven’t made it yet, but ohhhh it’s coming!
Jerk Chicken (serves 6)
– 1 whole chicken, cut into pieces
– 2 Scotch bonnet peppers, seeds removed*
– 1 tablespoon salt, or to taste
– 1 teaspoon black pepper, freshly ground
– 1 teaspoon allspice
– 1 teaspoon nutmeg
– 4 garlic cloves
– 1½ teaspoons thyme, dried
– 1 teaspoon fresh thyme
– ½ cup scallions, chopped
– 1 tablespoon coconut oil
– 1 lemon, sliced into 4 to 6 pieces
1. Set aside chicken and lemon slices.
2. Using food processor, blend remaining ingredients into a paste.
3. Rub paste all over chicken.
4. Grill chicken over medium or medium-high heat for 5 to 6 minutes on each side, or until thoroughly cooked.
5 Serve with lemon slices.
* Caution: These are very hot. For milder rub, also remove pith and ribs.
Nutrients per serving: 388 calories, 39g protein, 2g carbohydrates, 1g fiber, 24g fat, 122mg cholesterol, 908mg sodium
March 14, 2017 – 7:24 PM - | Posted in recipes | No Comments »
We set the clocks ahead for daylight savings and many of us woke up to a darker sky feeling sluggish thanks to a one hour loss of sleep. If you hit the snooze, pulled the covers up over your head still feeling bummed out about your waistline, bank account, career or love life, you’re not alone. Despite more daylight our worries will still be there. So how do we spring into spring, a season that’s all about new beginnings and rebirth? For practical ways, to cultivate optimism in our lives we turned to Dr. Sanam Hafeez, a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services who shares these tips and tools.
1. Focus on the good.
“A daily exercise I often have my patients do is keep an appreciation or gratitude journal. When you focus on all the things to be happy for in your life then more great things come. Think generally and use your senses. What do you appreciate seeing, smelling, touching, tasting, listening to? Write it down. Within a few weeks you’ll train the mind to pivot to an appreciate thought when a negative thought comes,” explains Dr. Hafeez.
2. Make plans.
Making plans to see relatives, to see a new exhibit a movie or to travel gets our mind moving forward towards something positive that we can be hopeful and optimistic about. Dr. Hafeez suggests making plans to do 3 things per month for the next 3 months. “Choose things that you know will bring you joy and then go do them! Feeling excited about what is coming and talking about how fun it will be keeps us optimistic and forward moving,” says Dr. Hafeez.
3. Control what you can, delegate the rest!
We get pessimistic and worry about the worst possible outcomes when we realize that we cannot control every detail. This leads to anxiety and an even stronger feeling of having to control conditions, and even others. According to Dr. Hafeez, this is a trap. “Figure out what needs to get done. What actions you can take. Then let go of anything else that is beyond your control with faith that everything will turn out fine. Envision the desired outcome,” advises Dr. Hafeez.
4. Limit your news watching and avoid it before bed.
“There is a very common pattern I see people falling into,” says Hafeez. “People awaken and immediately reach for their smartphone for news headlines. They then turn on the TV news as background noise. They listen to news in their cars, have news alerts going off on their phones all day, catch the evening news and then the 11pm news before bed. No wonder they’re less optimistic! What you choose to look at will impact your mood. Remember, good news doesn’t get ratings,” she adds.
5. Don’t snooze. Instead just breathe.
When the alarm goes off give yourself a few minutes to just lie there, eyes closed focused on your breathing. Breathe in counting to 4 and then breathe out. Do a mental scan of your entire body from head to toe thanking your cells for restoring you as you slept. “Deep breathing is a form of meditation and in the morning, you have a small window of opportunity to decide what kind of day you want it to be,” says Dr. Hafeez.
6. Distract yourself with something that requires focus.
The key here is to pick something you truly enjoy doing and do it daily. It can be painting, coloring, yoga, a 20-minute walk or jog, listening to music and dancing around your living room. “When you are fully engaged in something, you can’t ruminate which leads to pessimism,” explains Dr. Hafeez.
7. Make feeling good top priority.
When you commit to feeling good you instantly start to think more optimistically. According to Dr. Hafeez, when you’re mindful of your own negativity and shift to a better feeling positive thought you feel powerful. You’ll feel like you can conquer anything when you can master your own mindset.
Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens.
Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.
Connect with her via twitter @comprehendMind or www.comprehendthemind.com
March 14, 2017 – 6:27 PM - | Posted in daily life | No Comments »
Life on the Maryland shore slows down off season. That’s enough reason to take a winter break in Ocean City, MD.
With the crowds gone from beach and boardwalk, you can take your time, shop the stores, and eat your way through the popular restaurants.
Why Ocean City?
The winter chases away the hordes of summer visitors, but it leaves the white sands and crashing waves in all their peaceful beauty. The long stretch of beach becomes one bright photo opportunity.
Boardwalk: Some stores and amusement arcades on the famed Ocean City boardwalk close for the winter. But, that’s okay. It leaves much more room for strolling, jogging, and bicycle riding for fun or exercise.
The Annual New Year’s Day Beachwalk sees tourists and locals walk along the waterline of Assateague Island to show support for the island’s unique ecology. It starts at 1 p.m. and ends with hot chocolate and cookies.
Winterfest of Lights: If you miss the crowds, you can join the tourists for the Winterfest Express through the fabulous Winterfest of Lights. For $4.00/person (Free under age 10), you take a 10-minute ride through the 50-acre site that includes Christmas trees, tunnels, and displays all lit beautifully.
In his Northside shop, Santa Claus awaits children with their Christmas wish lists and steeping hot chocolate through December 23rd.
Christmas Parade: If it’s parades you want, you can see the best on December 5th at 11 a.m. Regional high school bands, antique cars, and decorated holiday floats march on the Coastal Highway from 100th Street to the mall at 115th.
Hotel Deals: According to OceanCity.com, the Ocean City, Maryland hotels offer various New Year’s packages including dining and entertainment on New Year’s Eve.
For example, the Princess Bayside resort features special rates, New Year’s Eve dining and dancing, a New Year’s Day brunch, and the annual Atlantic General Hospital’s Penguin Swim in the hotel’s huge indoor pool.
Winter Golf: Maryland’s Eastern Shore is filled with quality golf courses. But, Rum Pointe, named in the top five Maryland courses by Golf Week, has bent-grass on its Scottish-style course. All but one of the 18 holes has a bay view and several are along the water line. It’s simply a gorgeous location on a mild winter’s day.
All told, there are 25 challenging golf experiences within minutes of Ocean City, and all have winter rates, and many participate in various winter golf package deals described at GolfAvisor.com.
Dining: The Captain’s Table has reopened. The Lighthouse is still a favorite. And, Seacrets, Fager’s Island, and Liquid Assets top the list of comfortable and crab dominant restaurants in the area.
Blue Crab: There’s this special thing about Chesapeake blue crabs. They remain the biggest culinary attraction on the Mid-Atlantic coast. The Sunset Grille in the beautiful Sunset Marina has indoor and outdoor seating for their crab specialties
Higgins Crab House has been serving crabs dishes for 7 days a week for 40 years. And, the Mug and Mallet starts you off with crab chowder in an absolutely casual atmosphere.
Winter Fishing: The winter report at thatsrightcharters.com recommends chasing the Rockfish in the Chesapeake Bay. While fishermen are happy with the top fishing around the Bay Bridge, you’ll have to watch the seasons scheduled for sea bass, blues and grouper.
Planning a winter break in Ocean City, MD offers bright clean air, photogenic landscapes, bargain discounts, and plentiful golf and fishing opportunities.
If you’re in Philadelphia, Baltimore, or Washington, D.C., it’s a better way to spend a weekend!
Michael F. Carroll
Title: Freelance writer at OutreachMama
Mike is a freelance contributor to Towering SEO and OutreachMama who helps businesses find their audience online through research, content copy, and white papers. He frequently writes about management, marketing, and sales with customized outreach for digital marketing channels and outreach plans depending on the industry and competition.
March 14, 2017 – 5:42 PM - | Posted in travel | No Comments »
My visit to the Arnold Sports Festival was simply put…. AMAZING! This past Friday me and the hubby had a chance to take a trip down to Columbus Ohio without kids in tow to attend. For me, it was an exciting day. Fitness has become a passion and basically my life over the past year, and I wouldn’t change it for the world, so being among other fitness minded people who have a love of the industry, I couldn’t wait! I was worried about my husband having a good time though, because although he works out, he’s nowhere near……obsessed……addicted……or loves the fitness lifestyle like I do. For him, it was more of a tag along thing to keep me happy.
When most people think of the Arnold they think bodybuilding, that was my husband included. I know a lot of people might be intimidated to attend, thinking they’re not up to par, thinking that when you walk in it’s a bunch of muscle heads walking around, and that’s not it at all!
The Arnold yes promotes a lot of bodybuilding, and that is one of the major focuses of the event, however there is so much more! Tennis, Ping Pong, Fencing, Wrestling, Pole Dancing and even a Kids Expo to visit. The Arnold Sports Festival is for just about anyone who is at any level and has any sort of love for sports or fitness in general. Sure there were bodybuilders around, but there were average people around too, everyone in the convention center together, celebrating fitness!
We decided to go on a Friday at the advice of some others who have been there before. We met up with our friends / my trainer (NGA Figure Pro Betty Thomas and IFBB Pro Phil Thomas from CNC Lifestyle Management) when we got there as well. It was…BUSY! But apparently wasn’t even close to what Saturday’s look like where I’ve heard it’s elbow to elbow. I had a plan walking in, which booths I wanted to go to first, but once I walked in, my mind was overloaded and I said screw my plan let’s start at that end and just GO!
My only real plan was to get to the PrimEval booth to meet my idol, my inspiration since I started realizing my dream of getting into bodybuilding IFBB Pro Dani Reardon. She’s amazing (Follow her on Instagram). Since I started on this journey, she is the one I’ve been looking to for inspiration and motivation, so meeting her was a MUST! When I first got to her booth she wasn’t there, and I was heartbroken, but we went back later in the day and I got to meet, and talk to her for a good amount of time. She’s so amazing, genuine and interested in hearing about my journey and where I hope to go.
A few others I had hoped to meet didn’t happen because I simply didn’t want to wait in line. Be prepared! If there’s someone there that you want to meet, get there early, and be patient because you will be waiting quite awhile to meet them. The best part about the expo is getting all the swag and samples. I can’t tell you how much apparel I have, supplement samples etc. This is just a portion of our haul, I’m telling you freebies everywhere!
My husband actually had an AMAZING time, he loved it and can’t wait to go back again next year. I loved the atmosphere so much I was begging him to go back on Sunday again, but it didn’t happen. For anyone wondering if it’s something they should go to, my advice is GO! Not only for the ‘celebs’ to meet, the ‘freebies’ and great deals you can get on supplements, but because of the atmosphere.
I came away from The Arnold with a better, brighter outlook. Everyone I met there was so nice, so inspiring and supportive. The negative stereotypes of fitness or bodybuilder type people go out the door once you’re there and see it’s a community of people with a love that they all share with one another. People motivate and inspire one another, no matter what their fitness level is. My motivation to keep going, to get to my dream and goal was made clear when I walked out, I was encouraged by many people including my idol to keep going and to push beyond my limits because I WILL get there. I walked away inspired and with a love for this lifestyle and community more than I had before.
If you have any interest in health, fitness or sports make it a bucket list item to go at least once to the Arnold Sports Festival, you won’t regret a moment of being there!
If you’d like to see more photos from our day at the expo you can visit our entire album HERE.
March 7, 2017 – 1:27 PM - | Posted in daily life, fitness, health | 1 Comment »