Get Your Move on Tip – Simple Stretches

The latest episode of TCOYD, Diabetic Medical Emergencies, focused on what to do in a crisis. But what can you do if you are just a bit under the weather? Here’s TCOYD’s resident fitness expert Michelle Day with a tip to keep your diabetes in check and your body fit.

If you are too sick to get out of bed you can practice these stretches while laying down, in bed, on your back.

– Laying on your back reach your arms up over head and flex your feet. Stretch your heels and fingertips in opposite directions.
– Hug you knees into your chest, open your arms into a T shape, twist your legs to one side, come back to center and twist your legs to the other side.
– Bend your knees and place your feet down flat close to your gluts, slide your arms down to a low V, roll up your spine from your tailbone to your upper rib cage. Release back down one vertebrae at a time from your upper rib cage to your tailbone.
– Place the soles of your feet together, let your knees open to the sides.

Practicing these laying down stretches will help alleviate sore, tired muscles. Stay well!

Get more tips from Michelle on the latest episode of Taking Control of Your Diabetes online now.

Helpings from the Happy Diabetic – Perfect Plates

Chef Robert Lewis, also known as the “Happy Diabetic,” serves up fun recipes and helpful tips – with an extra helping of happiness – to keep you fueled!

How can you stay a happy diabetic around the holidays? It can seem like a daunting task with so many food-centric celebrations. Chef Robert shares his plan for staying in the holiday spirit while sticking to your nutrition plan:

At parties, eat in phases. First fill your plate with fruits, veggies, and lean meats. Then go for the crackers and starches. Finally, take your pick of one dessert (not one of each!). Don’t make all your holiday gatherings about food. Remember, don’t eat like it’s your LAST MEAL!

Get more helpful tips from Chef Robert in the newest episode of Taking Control of Your Diabetes online now.

Learn more about Chef Robert Lewis the Happy Diabetic here.

Fit to Eat Tip – Holiday Party Platter

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!

With the holidays fast approaching, it is important to have a healthy go-to dish in your back pocket for parties and family gatherings. This salad is sure to add both flavor and a sensible option to the dinner table.

Zesty Shrimp and Mango Salad with Brown Rice Medley

Yield: 4 servings
This recipe can be made several hours in advance and kept in the refrigerator.

12 ounces of frozen cooked shrimp (peeled, tail-less, de-veined) (Chicken breast may be substituted if preferred)
2 cups cooked brown rice
2 mangos, cored, peeled, and cut in small cubes (approx. 2 cups)
1 large red bell pepper, cored, trimmed and chopped into small pieces (approx. 1 cup)
1 medium red onion, peeled and chopped
Zest of 1 lime
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon pepper
2 teaspoons honey
2 tablespoons white wine vinegar
1 1/2 teaspoons Vietnamese chili garlic sauce (optional, or 1 teaspoon red chili flakes, optional)
1/4 cup tightly packed fresh (1 1/2 teaspoons dried) mint leaves
1/4 cup tightly packed fresh (1 1/2 teaspoons dried) cilantro leaves

– Cook the brown rice medley in water, according to the package directions. Allow to cool.
– Allow the shrimp to thaw in the refrigerator, or run warm water gently over shrimp to thaw.
– Drain and pat dry with a paper towel, then set aside.
– Place the rice in a large mixing bowl. Add the mango cubes and the pepper and onion pieces, then toss gently to incorporate. Add the lime zest, lime juice, salt, pepper, agave syrup, vinegar and chili garlic sauce.
– Chop the mint and cilantro, and add it to the bowl with the shrimp.
– Gently fold all of the ingredients together.
– Serve on bed of leafy greens such as romaine or butter lettuce.

Per Serving: calories: 321; carbohydrates: 54 g; total fat: 3 g; saturated fat: 1 g; cholesterol: 128 mg; fiber: 6 g; protein: 21 g; sodium: 429 mg; carb choices: 3.5

Eat and live healthy, and make sure to watch the latest episode of TCOYD on UCSD-TV, “Diabetic Medical Emergencies.” Or watch it online now!

Janice Baker MBA, RD, CDE, CNSC is a registered dietitian, certifieddiabetes educator, and certified nutrition support clinician. Visit her online at Baker Nutrition.

This Week….Diabetic Medical Emergencies

Just hearing the word “emergency” strikes fear into most of us. The best thing you can do to offset this fear is educate yourself so you are well equipped to cope with emergencies. Dr. Steven Edelman welcomes Dr. Ian Blumer to discuss the most common diabetic emergencies. Learn how to handle these emergencies, as well as avoid them, and how to better inform your caregivers of your needs as a diabetic.

Tune in for Taking Control of Your Diabetes: Diabetic Medical Emergencies. Or watch it online now!

Fit to Eat Tip – Resources

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!

Here are some of Janice’s favorite online resources for nutrition information and satisfying recipes:

Eatright.org
Allrecipes.com
Nutritiondata.com
American Diabetes Association

Eat and live healthy, and make sure to watch the latest episode of TCOYD on UCSD-TV, “Diabetes and the Gastrointestinal Tract.” Or watch it online now!

Janice Baker MBA, RD, CDE, CNSC is a registered dietitian, certifieddiabetes educator, and certified nutrition support clinician. Visit her online at Baker Nutrition.

This Week…Diabetes and the Gastrointestinal Tract

Diabetes can complicate the functioning of the gastrointestinal (GI) tract. Every diabetic will face GI issues at some point and knowing how to recognize them and when to seek help can keep them under control. Dr. Jamie Wolosin joins Dr. Steven Edelman to talk about the makeup of the GI tract as well as common GI concerns. Patient Laura Ely shares what it is like to live with GI issues and gives helpful tips for dealing with the day to day challenges.

Tune in for Taking Control of Your Diabetes: Diabetes and the Gastrointestinal Tract. Or watch it online now!

Helpings from the Happy Diabetic – Skewered Scampi of Love

Chef Robert Lewis, also known as the “Happy Diabetic,” serves up fun recipes and helpful tips – with an extra helping of happiness – to keep you fueled!

Skewered Scampi of Love

Ingredients

16 large cleaned shrimp
3 Tbs. extra virgin olive oil
Fresh black pepper

For the sauce:
2 Tbs. fresh garlic
1 Tbs. parsley
1 Tbs. capers
1 Tbs. extra virgin olive oil

Directions

Season the shrimp with fresh ground pepper and olive oil. Skewer the shrimp and sautè for 3-5 minutes on each side. When the shrimp turn pink, they are done. Remove shrimp from the heat. Add the oil and garlic to the sautè pan and sautè for 1 minute. Add the parsley and capers. Sautè for another minute. Pour the sauce over the shrimp skewers and serve.

Servings: 4

Get more helpful tips from Chef Robert in the newest episode of Taking Control of Your Diabetes online now.

Learn more about Chef Robert Lewis the Happy Diabetic here.

Get Your Move On Tip – Make Mornings Meaningful

The latest episode of TCOYD, Diabetes and the Gastrointestinal Tract, examined ways we manage GI issues at meal times. Your morning routine can impact how you feel throughout the day. Here’s TCOYD’s resident fitness expert Michelle Day with a tip to keep your diabetes in check and your body fit.

Sun salutations are a great way to start off your morning and get your system back on track. Learn the sequence of poses by going to YouTube and keyword, sun salutations. Namaste.

Get more tips from Michelle on the latest episode of Taking Control of Your Diabetes online now.

Get Your Move On Tip – Simple Steps

The latest episode of TCOYD, Dealing with a Diabetes Diagnosis – Don’t Freak Out, gave you step by step instructions to handle your diabetes diagnosis. One way to make some strides in your health is to get active. Here’s TCOYD’s resident fitness expert Michelle Day with a tip to keep your diabetes in check and your body fit.

Walking is my favorite form of exercise. It is easy to do AND you can do it anywhere at anytime. It doesn’t cost you anything to walk and yet the rewards of walking are priceless. By walking 30 minutes a day, you can alleviate the majority of health problems – diabetes complications, high blood pressure, high cholesterol, obesity, depression, anxiety, dementia, cancer and muscle aches. Put one foot in front of the other and turn walking into your healthy habit.

Get more tips from Michelle on the latest episode of Taking Control of Your Diabetes online now.

Helpings from the Happy Diabetic – Caramelized Salmon with Mango Fruit Salsa

Chef Robert Lewis, also known as the “Happy Diabetic,” serves up fun recipes and helpful tips – with an extra helping of happiness – to keep you fueled!

Caramelized Salmon with Mango Fruit Salsa

Ingredients
1⁄4 cup fresh mango, small dice (or use canned)
1⁄4 cup fresh pineapple, small dice (or use canned)
2 fresh strawberries
2 tsp fresh lime juice
1 tablespoon leaf fresh cilantro
1 cup balsamic vinegar
1 cup water
1⁄4 cup brown sugar
3 tablespoon Splenda
1⁄2 teaspoon coarsely ground pepper
4 – 6 oz fresh salmon fillets with the skin on
1 tablespoon canola oil

Directions
1. Peel the mango and pineapple and dice. Place them into a bowl. Add the diced strawberries, lime juice and cilantro. Set aside.

2. Add balsamic vinegar, water, and brown sugar to a small sauce pan and simmer over low heat for about 20 minutes, or until it reaches the thickness of maple syrup. Stir often. The glaze will coat the back of a spoon. Let cool. This can be made a day ahead of time.

3. Mix the Splenda and fresh cracked pepper together on a dish. Dip the salmon into the mixture and rub into the sugar mixture (only one side is needed).

Place the salmon, skin-side up, into a pan pre-heated coated pan with Canola oil and cook over medium heat for 4-6 minutes. The salmon will be golden and the Splenda will caramelize. Turn the salmon over and finish cooking for about 8 minutes. The salmon will be firm to the touch. Don’t keep turning the fish!
Turn the fire off and let the salmon rest for 2-3 minutes.

Place the salmon on your plate top with 1 tablespoon of salsa and a drizzle of the balsamic glaze.

HD Geeky Facts: Using just a bit of olive oil and making sure to preheat the pan are the two tips for a perfectly sauteed piece of fish. Also, remember to let the fish cook. Don’t keep flipping and moving it in the pan for at least 3-4 minutes, depending on how thick the fish is. This will give the fish a nice crust.

Get more helpful tips from Chef Robert in the newest episode of Taking Control of Your Diabetes online now.

Learn more about Chef Robert Lewis the Happy Diabetic here.