Tags: healthy

Managing Diabetes Through The Holidays

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Managing Diabetes Through the Holidays

Hey there! The holidays are just around the corner. Although our holiday gatherings may look a bit different this year, we truly wish you wonderful holiday season. Did you know that November is National Diabetes Awareness Month? For those of us that have prediabetes and diabetes and for those that are focusing on improved health, the holidays can be a time of stress. The temptations can be overwhelming, but our team of Registered Dietitians have some great tips for you to ensure that you are still full of holiday cheer, and can ENJOY your favorite holiday foods. 

Tip #1 You can ALWAYS create a healthier “better for you” version of almost anything.

It is all about selecting the right ingredients. We’ve made it easier to find better-for-you options of all your favorite ingredients through our shelf-tag programs like Food Facts & Dietitian’s Choice – These programs will help guide you towards more nutritious options in every aisle. Items have been hand selected by our team of Registered Dietitians as better-for-you options. Swapping out ingredients in your favorite recipes for some better for you options is a great place to start making small, sustainable changes. Here’s a list of some of our favorite healthier substitutions. 

  • White flour → Whole wheat white flour
  • Mayo, sour cream → Plain, non-fat Greek yogurt
    • Plain, non-fat Greek Yogurt can be used in so many dishes! Check here for more ideas!
  • Egg → 1 Tbsp. Flax + 3 Tbsp. water
  • Vegetable oil → Canola Oil
  • Stick margarine → Land O Lakes Light Butter (tub)
  • Chocolate Chips → 60% Cocoa dark chocolate baking chips
  • Half and half → Fat Free half and half
  • Peanut Butter → Natural Peanut Butter
  • Instead of making a cake or cupcakes use mini cupcake liners to limit portion
  • Pumpkin pie in the can → 100% canned pumpkin puree + add your own spices

Tip #2 It can still taste amazing! Try to be open minded about trying new versions of your favorite recipes.

Still not sure what to make? Check out this great vegetable side dish for Sweet and Spicy Brussels Sprouts.

Tip #3 It’s all about proper portions and moderation. Balance is key.

The first few bites are the most satisfying when compared to the last bites. This is all about being present and mindful when eating. Be sure you are enjoying your time and conversations with family and friends.

Add color to your plate with fruit and vegetables. For individuals with diabetes or prediabetes, focus on your non-starchy vegetables and balancing our your plate with protein, whole grains, and fruit.

You can find so many of our resources for Diabetes on www.celebratemore.com/dietitians –> Resources
           Living with Diabetes: Dietitian’s Tips  
          Counting Carbohydrates – Dietitian’s Tips

Tip #4 Don’t skip meals!

Don’t think you should save your carbs and calories for a dinner or party. It is very important to eat consistent amounts of carbs throughout the day to keep your blood glucose levels more consistent, minimizing those peaks and valleys. It will help you feel better throughout the day, too!

Happy & healthy eating throughout the holiday season!

Peace & wellness,

The Coborn’s Dietitian Team

SPOOK-tacular Halloween Treats!

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Boo!
I hope I didn’t scare you too badly! But let me tell you, the leaves are changing color, the air is getting cooler and it’s giving me the chills! Where did summer go? As we know, the cooler weather is inevitable, but fall isn’t so bad, especially when we have Halloween to look forward to! 

As a dietitian, I would love to say that handing out a healthy apple instead of candy is a perfect way to make the holiday a little more nutritious… but I would be lying. Truth be told, that was my least favorite trick or treat goodie. Of course, that’s not to say we can’t make Halloween healthy – c’mon, I’m a Dietitian!

So, how do we make the season healthy? By getting the kids involved and making it fun! I’ve gathered some of my favorite Halloween ideas that will be fun for the kids and also provide some good nutrition!

Fruits and vegetables are all you need to make this adorable Halloween scene! This is great for the little ones in your family, because they can help peel the bananas and oranges and they can add the face to their ghost! I personally like to use raisins for the ghost, but I’m sure the kids won’t argue if you use chocolate chips instead.

Everyone loves pizza! Start by taking your favorite whole wheat pizza crust and add-on a lower sodium pizza sauce. When topping with cheese, do a light layer of  reduced fat cheddar cheese and then add-on slices of reduced fat mozzarella. The cheddar will add a bright orange color, while the sliced mozzarella will be perfect for your ghosts! Use black olives to make spiders and small faces for your spooky little ghosts. Tip: We have numerous whole wheat pizza crust options at the store! Check in both center store as well as near the deli for some great options. Be sure the first ingredient reads: whole wheat flour. This is a simple trick you can use to find whole grain products throughout the store!

We all know avocado toast is trending, but let’s switch it up a bit and make these fun little Frankensteins at breakfast. Avocados are one of the only fruits that provide healthy monounsaturated fat, which will also keep you fuller longer! Be sure to use whole wheat toast as well. You can use olives, red peppers and the egg whites from hard-boiled eggs to make your Frankenstein as friendly or as scary as you’d like!

These adorable little monster mouths are easy and so fun to make with apples, nut butter, and macadamia nuts! Tip: When choosing a nut butter, look for an option with lower sodium and sugar. Did you know, we have some nut butters where the only ingredients is “peanuts?!”

You’ve heard our dietitian team loving up on veggie spaghetti, but how cool is this meal!? You can heat up the veggie spaghetti with some pesto in a skillet for a few minutes until cooked through. Then, add-on slices of cooked egg yolks, black olives, and some red peppers to make a perfect meal for Halloween!

Happy & healthy eating,
Emily

Apple Cider Bean Salad

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This Apple Cider Bean Salad is great as an appetizer, a side dish for dinner or part of an easy lunch. Detailed recipe and nutrition information can be found at the National Kidney Foundation Website.  This recipe is appropriate for individuals with diabetes, CKD Stage 1, 2, CKD Stage 3, 4, and transplant. For more information, please visit the National Kidney Foundation Website.

Breakfast Skewers

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Recipe Difficulty: Medium
Oven: No
Stovetop: Yes
Knife: No

These Breakfast Skewers are perfect for those mornings when you have a bit more time to be creative in the kitchen. You can also keep the leftover pancakes you make in the freezer and pop them in the toaster to cook them up for a quick breakfast another day. These are also fun for a snack, or an evening where you and your family cook up breakfast for dinner. 

Supplies Needed
- Mixing Bowl
- 2 Spatulas (one for mixing, and one for flipping pancakes)
- Measuring Cups
- Measuring Spoons
- Medium Pan
- Spoon or small scoop
- Skewers or toothpicks

 

 

Apple Cinnamon French Toast Bake

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Apple Cinnamon French Toast Bake

Apple Cinnamon French Toast Bake

Make a weekend brunch worthy of the memories that it will create with this Apple Cinnamon French Toast Bake. Our dietitians are adding new recipes all the time, so check out our Dietitians Choice Recipes page for all their latest recipes!

Shop from the comfort of your home! You can shop online at any of our proud family of stores for these recipe ingredients as well as the rest of your grocery list! We offer curbside pick up at all locations and delivery in select locations as well. Don’t forget to connect your MORE Rewards account when you shop online for extra savings, digital coupons, and many other rewards too!

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