Wednesday, March 20, 2013

Help Prevent Diabetes (Guest Post)

I always love an opportunity to get to know fellow bloggers with similar interests. Carolyn from Full On Fit contacted me about guest posting in regards to kid's health. Especially now that I have my own baby, health is something I am passionate about. Of course I was more than happy to let Carolyn share with you some of her health tips!!
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Help Kids Prevent Diabetes in March

Did you know that March is National Nutrition Month? I myself have always been interested in nutrition and fitness, but it wasn’t until one of my youngest cousins was diagnosed with Type 2 Diabetes a few months back that really got me focused on getting my family involved with my interests too. A healthy nutrition is one of the essential aspects of Diabetes prevention and management, so as it is National Nutrition Month, what better time than now is there to focus your own family on getting and staying healthy in order to prevent Type 2 Diabetes?
 
My Nutrition Tips
Tip 1: Healthy meals on a regular basis are vital to diabetes prevention and management. Try this great recipe with your family for a healthy, delicious dinner:
     1. Slice 2 small zucchini and 2 small yellow summer squash into 1/8th
          and 1/4th thick strips
    
2. Lay the strips on a baking sheet and sprinkle Kosher salt on them
     3. Roast 2 red bell peppers over a gas flame or on broil in the oven for
         8 minutes. Put the peppers in a bowl for 5 minutes to cool.
    
4. Rub the skins off the peppers with your fingers
    
5. Core and remove the seeds
    
6. Slice into 1 ½ -inch pieces lengthwise
    
7. Preheat the oven to 375 degrees Fahrenheit
    
8. Mix 7oz. of goat cheese, 2 teaspoons chopped fresh thyme leaves,
         1/3 cup of pitted Calamata olives and ¼  teaspoon red pepper
         flakes in a bowl and season to taste with salt and pepper
    
9. Salt and moisture should be wiped from zucchini and squash
  
10. Spread 1 cup of tomato sauce on an 8X11-inch baking dish.
**Fresh tomato sauce can be made by combining (1) 28-ounce can of chopped tomatoes, 2 tablespoons of extra olive oil, 3 cloves garlic, 1 tablespoon red wine vinegar, 1 teaspoon kosher salt, and 1/3 cup of basil leaves and bring to boil over high heat. Then, lower the heat to simmer for about 30 minutes. Transfer half the sauce to food processor and puree.
  
11. Spoon some of the squash and peppers in the dish.
  
12.Place dollops of goat cheese on the squash and peppers and spread over the bottom.

   13. Spoon more sauce over the mixture.
  
14. Repeat the steps.
  
15. Sprinkle the lasagna with ¼ cup of Parmesan.
  
16.   Bake 30 minutes until the sauce thickens. Uncover it and bake 30 minutes more.
  
17. Let stand for 30 minutes before serving.

Tip 2: Eat 5 servings of vegetables and fruits daily. These should take up ½ of your plate during each meal, and are a great source of minerals, vitamins, and fiber for between-meal snacks throughout the day.

Tip 3: Stay away from vending machines and fast food. This type of food rarely has any nutritional value, and is usually loaded with salt and sugars.

Tip 4: Eat lean protein.  These should take up ¼ of your plate at each meal, and there are a large variety of them so you should always be able to incorporate them into each meal.

Exercise Tips
Tip 1:  Exercise at least one hour daily, at least 5 days/week. You can choose the kind of exercise you want to do – the important thing to remember is just to get moving!

Tip 2: Go hiking with a group or participate in organized sports.

Tip 3: Go cycling with the kids and see the sites.

Tip 4: Try group classes, or rent a DVD and do them at home! My cousins love to do Zumba and Yoga in my basement. Orthopedic surgeons from Syracuse’s St. Joseph’s Hospital describe how yoga can increase one’s balance, flexibility, posture, bone and joint health, and even their ability to regulate stress and emotions – all things that can benefit people at any age!

Tip 5: Go play on the jungle gyms in the park.

Carolyn is a 20-something year old with a passion for life, fitness and overall well-being. She is an avid cycler, golfer and has been known to bust some serious moves on the dance floor. Check out Carolyn’s blog at http://fullonfit.blogspot.com/

3 comments:

  1. Great guest post and great blog! New follower from Thumping Thursdays hop. Please visit me at NanaHood.com and link up with me too! Teresa

    ReplyDelete
  2. Thanks so much for the kind words Teresa!

    ReplyDelete
  3. Thanks so much for your kind words Teresa!

    ReplyDelete

Your comments bring a smile to my face! Thanks for visiting my blog :)

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