NIFS Healthy Living Blog

Diabetes is a disease that affects 8.3% of the population, or 26 million individuals. When it comes to diabetes, nutrition is key. The goal is to be able to choose foods that help to keep blood sugar levels under control and in the recommended range.

The best way to eat to guarantee optimum blood sugar levels is to always combine carbohydrate foods with a protein to help prevent levels from spiking too high. Foods that are carbohydrates are grains such as rice, cereal, and pasta; dairy foods such as milk and yogurt; and fruits and vegetables. Foods that have protein include meat, eggs, soy, beans, nuts, and dairy foods (which also contain protein in addition to carbohydrates).

Here are some diabetic-friendly recipes that follow this suggestion.

Mini BBQ Chicken-Topped Potato Halves

Ingredients:

• —2 (1/4 lb total) new potatoes, scrubbed and pierced with a fork in several areas
• —2 cups prepared shredded barbeque chicken
• —1/3 cup fat-free Greek yogurt or fat-free sour cream
• —1/4 cup finely chopped green onions (optional)

Instructions:

1. Place the potatoes on a microwave-safe plate and cook five minutes, turn, and cook another 4 to 5 minutes until fork tender.
2. Meanwhile, place the barbecue chicken in a small saucepan and heat over medium heat, about 2 minutes or until thoroughly heated. Stir frequently. Remove from heat and cover to keep warm.
3. Place potatoes on cutting board, cut in half lengthwise, top with equal amounts of chicken, and then top with the sour cream and green onions.

*Serving size is half a potato; makes 4 servings.

Calories: 83; Total Fat: 1g; Total Carbohydrate: 24g; Protein: 10g

Grilled Asparagus

Ingredients:

• —1 pound/bundle of fresh asparagus
• 3 tablespoons olive oil
• —Pinch of pepper
• —¼ tsp Mrs. Dash salt-free seasoning
• —1 ounce Fresh lemon juice

Instructions:

1. Heat grill to high heat.
2. Lightly coat the asparagus with olive oil, squeezed lemon juice, pepper, and Mrs. Dash.
3. Grill 2 to 3 minutes.

*Makes 4 servings.  **Pair this with your favorite grilled lean meat

Calories: 116; Total Fat: 10g; Total Carbohydrate: 6g; Protein: 3g

Strawberry Yogurt Parfait

Ingredients:

• —1 cup Chocolate Cheerios®
• —2 containers (6 oz. each) Yoplait Greek Strawberry Yogurt (1 1/3 cups)
• —2 cups sliced fresh strawberries

Instructions:

1. Save two teaspoons of Chocolate Cheerios for toppings.
2. Take each of the serving glasses and layer 2 tablespoons of yogurt, 2 tablespoons of Chocolate Cheerios, and 1/4 cup of sliced strawberries, and repeat layers.
3. Top with the remaining Cheerios and a whole strawberry.

*Makes 4 servings.

Calories: 136; Total Fat: 1g; Total Carbohydrate: 25g; Protein: 8g

Getting the Balance Right and Learning More About Diabetes

Most individuals need between 45 and 60 grams of carbohydrate per meal. Combine this with 15 to 25 grams of protein and blood sugar levels will remain stable and in the healthy range. By incorporating dietary changes, diabetics will be able to improve their health and manage their diabetes.

This blog was written by Angie Scheetz, RD. For more information contact her at ascheetz@nifs.org or 317-274-3432, ext 239.

Eating healthy in the workplace is an obstacle that most of us face. There are constantly birthdays, going-away parties, welcome lunches, you name it! Often, these events include desserts and special treats, so it can seem as if cookies, cupcakes, and sweet treats are a staple of your office environment. This doesn’t even account for the candy bowl that is always left sitting out.

Even at NIFS you can find us gathering for an ice cream social to welcome a new employee, bringing our favorite treat to welcome or say goodbye to our interns, and indulging in foods that you wouldn’t expect to find in a fitness center.

Simply because sweet temptation is there doesn’t mean you have to overdo it. The occasional cookie or brownie is fine, but when it seems as if these “special treats” become a daily occurrence, or you find yourself frequenting that candy bowl several times a day, it can be hard to cut those sweet temptations from your routine.

Here are five tips for handling those indulgent treats in your office setting

1. Prepare ahead of time.

Get used to packing your lunch and bringing it with you to work. This will allow you to control what you eat during your midday meal, and it will save you money by eliminating the cost of going out to lunch on a daily basis. Packing your lunch the night before while cooking dinner will save you time and enable you to sharpen those multitasking skills. If you know that there is a potluck or special lunch at work the next day, bring in part of your lunch (maybe just the sides or a healthy salad) and supplement your packed lunch with some indulgent office treats.

2. Pack healthy snacks.

Having snacks on hand will prevent you from getting overly hungry with only unhealthy foods as an option. Packing things like low-fat cheese sticks, nuts, apples, bananas, homemade trail mix, and Greek yogurt will allow you to be prepared and stay satisfied throughout the day. This may increase your work productivity, too!

3. Drink lots of water.

Not only is it important to stay properly hydrated throughout the day, but water helps you feel fuller longer. It can be hard to remember to drink water even if you have your favorite bottle with you, so set a reminder on your calendar telling you to drink! Emptying your water bottle will cause you to have to refill and use the restroom, which are both great excuses for getting up and out of your seat during the workday.

4. Bring a healthy dish to share.

If you know that your office is holding a gathering with food, offer to bring a healthy dish! That way, you know that there will be at least one nutritious option available. Veggies and whole-wheat pita with hummus, fruit trays, or homemade granola bars are always popular options.

5. Indulge responsibly.

Have a cookie, bowl of ice cream, or donut and enjoy every bite of it! If you never have any of the office treats, this may leave you feeling deprived and craving sweet treats all day, which could lead to overindulgence later. Just remember that it is a treat, and treats are a rare occasion!

Written by Tara Deal, NIFS Membership Manager, Group Fitness Instructor, and author of Treble in the Kitchen.