Breakfast: It Really IS the Most Important Meal of the Day

Mornings are busy. Whether you’re headed off to work, trying to get the kids to school or both at the same time—trying to start your day can be hectic and stressful. Something that often suffers when mornings get too busy is breakfast. But there are some very good reasons why you shouldn’t skip the most important meal of the day.

The key to starting the morning off right—and giving you enough energy and focus to get you to lunch—is eating within one to two hours of waking up. Eat your breakfast!

What’s the Deal with Breakfast?

Eating breakfast is important because your body has gone the longest it does in a 24-hour period without eating. The key to starting the morning off right—and giving you enough energy and focus to get you to lunch—is eating within one to two hours of waking up.

Eating breakfast helps stave off illness (including serious ones like heart disease or diabetes), improves brain function and is an important step in healthy weight loss. And, it’s easier to pull off than you may think. Try this breakfast burrito recipe below: It’s good for eating right away or making on a Sunday and freezing for the whole week!

Breakfast Burrito
Yields 1
The egg and sausage in this burrito are good sources of protein. A high-protein breakfast will fill you up and give you plenty of energy to start your day!
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Ingredients
  1. 1/2 chicken sausage link
  2. 1 whole wheat flour tortilla
  3. 1 egg
  4. a dash of milk
  5. cheddar cheese
  6. 1 tablespoon of salsa
  7. a drizzle of salsa picante or hot sauce (if desired)
Instructions
  1. Shred a tablespoon-size amount of cheese. Set aside.
  2. Crack the egg into a bowl, and then add the dash of milk. Whisk until mixed thoroughly.
  3. In a small skillet, pour the egg mixture and cook until fluffy.
  4. Add sausage and salsa to the eggs. Stir until all the ingredients are warm.
  5. Lay a tortilla out on a plate, fill with the egg mixture, sprinkle cheese, drizzle hot sauce and roll up burrito.
  6. Serve immediately or freeze for later.
Notes
  1. If freezing, place in a plastic freezer bag, and then stick in the freezer. Store for up to one month.
  2. To thaw: Remove from plastic bag, wrap burrito in a paper towel, and then microwave for 1.5–2 minutes or until warm.
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Drinking for your Health (Spoiler: It’s Water)

Have you made a New Year’s resolution to drink more water? A healthy level of water in your body helps keep your temperature normal, lubricates and cushions your joints, protects your spinal cord and other sensitive tissues and gets rid of wastes. While most people know that the “recommended” amount of water per day is 8-10 cups, that is actually an arbitrary number not based on any science. As long as you are drinking water when you’re thirsty and with meals, you are drinking a healthy amount of water. However, if you think you’re not getting enough water each day, it’s a good idea to start getting into some healthy water-drinking habits.

While most people know that the “recommended” amount of water per day is 8-10 cups, that is actually an arbitrary number not based on any science.

Here are some tips from the CDC for drinking more water:

  • Carry a water bottle for easy access when you are at work or running errands.
  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
  • Choose water instead of sugar-sweetened beverages.
  • Choose water when eating out.
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

If you’re one of those people who has committed to drinking more water this year but maybe doesn’t like the taste, try one of these water infusion recipes in the video below!

 

Apple Cookies

“Christmas” and “cookies” are words that should always be together, right? But sometimes with all the cookies we make and receive around the holidays, we want something a little healthier to offset icing and sprinkles! Try out these apple “cookies” for something nutritiously sweet!

Apple Cookies
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Ingredients
  1. 1 apple
  2. 1/4 cup peanut butter
  3. 1/4 cup pecans, chopped
  4. 1/4 cup chocolate chips
Instructions
  1. Using an apple corer, remove the core of the apple.
  2. Slice the apple into thin rings.
  3. Spread peanut butter over one side of the apple slice.
  4. Sprinkle pecans and chocolate chips on the peanut butter.
Notes
  1. One apple will make about eight “cookies.”
  2. www.rachelschultz.com
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Why is World Diabetes Day Important?

November 14th was World Diabetes Day. To acknowledge this, it is important to understand why there is a day dedicated to diabetes awareness. The burden of diabetes has quadrupled over the past decades; the World Health Organization estimates there are 422 million adults who currently have diabetes worldwide. That is 1 in 11 adults. Data from the National Diabetes Statistics Report found that in 2017, there were 30.3 million people who had diabetes, of which 23.1 million people are diagnosed and 7.2 million people remain undiagnosed.

The burden of diabetes is not just in the numbers affected but also in health costs, and, most importantly, quality of life. Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputations. WHO projects that diabetes will be the seventh leading cause of death in 2030. Currently, it is estimated that 1.6 million deaths were directly caused by diabetes and another 2.2 million deaths were attributable to high blood glucose in 2015 and 2012, respectively.

The above numbers are why we must focus on awareness, prevention and treatment of diabetes.

What are the symptoms of diabetes?

Diabetes can be treated. Dietary and lifestyles factors have been proven to make the largest impact on decreasing, preventing and treating the complications from diabetes. As with most progressive illnesses, diabetes onset typically goes unrecognized by the patient for a number of years, with the exception of type 1 diabetes, which is typically a sudden onset of symptoms. So what are the warning signs of high blood sugars and possibly undiagnosed diabetes?

Symptoms of hyperglycemia to look for:

  • Frequent urination
  • Frequent thirst and hunger, even right after eating
  • Extreme fatigue
  • Changes in vision
  • Sores that won’t heal
  • Gum disease, gums pulling away from teeth, red, swollen gums or changes in the way your dentures fit
  • Weight loss
  • Tingling, pain or numbness in hands or feet

How does a diabetes diagnosis happen?

When should someone consider getting screened for diabetes?

  • Are overweight (BMI >25)
  • Are 45 years or older
  • Have a parent or sibling with type 2 diabetes
  • Have ever had gestational diabetes or given birth to a baby who weighed more than 9 pounds
  • Are African American, Hispanic/Latino American, American Indian, or Alaska Native (Some Pacific Islanders and Asian Americans are also at higher risk.)

What tests will my providers/doctors order, and what will they mean?

Result A1c
Normal less than 5.7%
Prediabetes 5.7% to 6.4%
Diabetes 6.5% or higher

 

Result Fasting Plasma Glucose (FPG)
Normal less than 100 mg/dl
Prediabetes 100 mg/dl to 125 mg/dl
Diabetes 126 mg/dl or higher

 

Result Oral Glucose Tolerance Test (OGTT)
Normal  less than 140 mg/dl
Prediabetes  140 mg/dl to 199 mg/dl
Diabetes  200 mg/dl or higher

 

Your doctor will typically use two methods to confirm a diagnosis of prediabetes or diabetes.

What comes after a diabetes diagnosis?

In either case of prediabetes or diabetes, the treatment includes a healthy diet, regular physical activity, maintaining a normal body weight and avoiding tobacco. It is important to incorporate these with any medication regimen your doctor may prescribe. In fact, diet and lifestyle changes have been shown to decrease your hemoglobin A1c by one to two percent!

When you are thinking of beginning a new dietary plan, you must incorporate schedule, food behaviors, and even your favorite foods. For example, if you grew up on meat and potatoes, I would not say you could never eat those foods again. Instead, it is important to discuss healthier cuts of meat or poultry or healthier types, portions and ways to prepare potatoes. Many people think a diet is depriving yourself of food—instead think of adding new foods to portion-controlled foods you enjoy. A good guideline is the USDA’s Plate Method.

Using this method, you can incorporate a controlled amount of carbohydrate sources, while increasing your non-starchy vegetable intake. The most challenging part for most individuals is making half of your plate non-starchy vegetables. It helps to get creative with your vegetables—explore zucchini noodles, spaghetti squash pasta or even eggplant pizzas! Or, try this cauliflower rice recipe:

Cauliflower “Rice” Salad
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Ingredients
  1. Salad
  2. 12 ounces of cauliflower florets or pre-made cauliflower “rice”
  3. 1 cup cucumber, diced
  4. 1 cup grape tomatoes, cut in half
  5. 2 green onions, sliced
  6. 3 tablespoons sliced Kalamata olives
  7. Dressing
  8. 1/4 cup red wine vinegar
  9. 2 tablespoons olive oil
  10. 1/2 tablespoon Dijon mustard
Instructions
  1. Make your own cauliflower rice by placing cauliflower florets in a food processor and processing them to rice-like consistency. (Be careful not to over-process.)
  2. In a salad bowl, combine all salad ingredients.
  3. In a small bowl, whisk together the dressing ingredients.
  4. Pour dressing over salad and serve with reduced-fat feta cheese, if desired.
Notes
  1. Try cauliflower rice in other traditional rice dishes—you might be surprised!
  2. From http://www.diabetes.org/mfa-recipes/recipes/2016-07-cauliflower-rice-salad.html.
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Roasting Vegetables 101

Oh, the smell of winter is in the air. The colder temperatures, snow, ice, winter coats, skiing, sledding and root vegetables. Can you tell this is an enjoyable time for me?

No, actually it isn’t. I don’t like cold, I don’t like skiing, and I’m not a big fan of snow. Yeah, yeah I know, I live in Illinois, but I’m still not use to it! However, I do love root vegetables because you can roast these vegetables and they are fabulous to eat. They are like a guilty pleasure, almost too good to be good for you! Plus, it is super, super easy to do.

Click here to print off Roasting Vegetables 101

Optional: Stir/turn the vegetables 1 to 2 times during the baking process.

When roasting vegetables, go easy on the oil, which is high in calories and fat. You may also consider substituting oil for balsamic vinegar, soy sauce, tamari, lemon, lime juice, etc.

When done roasting, serve them as a side dish, pile them on a sandwich, inside a panini, or puree them to make soup. Happy Eating!!

Fruit and Nut Salad with Berry Poppy Seed Dressing

Fruit and Nut Salad

Fruit and Nut Salad

1 bag lettuce mix
½-1 bag of spinach
¼ cup dried cranberries
4-6 strawberries (sliced)
½  red onion (sliced)
1 apple (sliced)
¼ cup nuts (your choice: pecans, walnuts, etc.)

Optional Add-ons:
Croutons
Fresh grated parmesan cheese

Berry Poppy Seed Dressing

½-1  cup fresh berries (your choice: raspberries, strawberries, etc.)
1/8 cup honey
1 Tablespoon of olive oil
1 jar of poppy seed dressing 

Instructions

  • Mix lettuce and spinach in a large bowl.
  • Mix in dried cranberries, sliced strawberries, red onions, apples, and nuts.
  • Puree fresh berries with olive oil and honey.
  • Blend berry puree with 1 jar of poppy seed dressing.
Fruit and Nut Salad with Berry Poppy Seed Dressing
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Ingredients
  1. Fruit and Nut Salad
  2. 1 bag lettuce mix
  3. ½-1 bag of spinach
  4. ¼ cup dried cranberries
  5. 4-6 strawberries (sliced)
  6. ½ red onion (sliced)
  7. 1 apple (sliced)
  8. ¼ cup nuts (your choice: pecans, walnuts, etc.)
  9. Berry Poppy Seed Dressing
  10. ½-1 cup fresh berries (your choice: raspberries, strawberries, etc.)
  11. 1/8 cup honey
  12. 1 Tablespoon of olive oil
  13. 1 jar of poppy seed dressing
Instructions
  1. Mix lettuce and spinach in a large bowl.
  2. Mix in dried cranberries, sliced strawberries, red onions, apples, and nuts.
  3. Puree fresh berries with olive oil and honey.
  4. Blend berry puree with 1 jar of poppy seed dressing.
Optional Add-ons
  1. Croutons
  2. Fresh grated parmesan cheese
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