MEALS THAT HEAL: Cancer fighting foods

Presented by ODS Health and Legacy Health

Meals that Heal is a program designed to teach you about cancer fighting foods. Please join us for one or all of our events. We’ll have experts on hand to talk with you about healthy eating and share some tips with you.

Information booth and food samples at the Diabetes Expo
Oregon Convention Center
Saturday, February 11, 2012

Chef In The Market – cooking demonstration
Portland Farmer's Market at Portland State University
Summer 2012

Check back here for more Meals That Heal recipes! For now try these:

Ants on a log
Lentil soup
Pinto bean soup
Waldorf salad with whole wheat bulgur

Did you know?
Checking your blood sugar at home is a great way to better understand your blood sugar levels. Checking both in the morning and 2 hours after you can give a snapshot of your overall blood sugar levels.

The A1C test gives you a picture of your average blood glucose control for the past 2 to 3 months. The results give you a good idea of how well your diabetes treatment plan is working.

People with diabetes should have their A1c tested every three months; if blood sugars are fairly stable at near-normal levels, twice a year may be enough. Ask your doctor how often you should have an A1c check. More frequent A1c tests may be recommended if someone has recently changed his or her treatment plan.

Source: Diabetes.about.com and Diabetes.org

Snacking Smart with Diabetes

Planning meals is important for managing diabetes, but what about snacks?

When it comes to snacking, people often think of foods that are high in sugar or added fats but you have lots of other options.

Snacks can help curb hunger, stabilize your blood sugar level while adding a nutritious energy boost to your day, but that means choosing foods wisely.

It’s a great opportunity to fit in another serving of whole grains, fruits, or vegetables! These foods are lower in fat and calories compared to most salty snacks and sweets. They will also fill you up and give you the energy you need.

Regardless of how many snacks your meal plan includes, portion sizes are the key to controlling your blood glucose and avoiding weight gain. So, resist those trips to the vending machine – plan ahead and pack a healthy snack!

Below are a few snack ideas listed by how much carbs they contain.

Snacks with less than 5 grams of carbohydrate

3 celery sticks + 1 Tablespoon of peanut butter
5 baby carrots
5 cherry tomatoes + 1 Tablespoon ranch
1 hard-boiled egg
1 cup cucumber slices + 1 Tablespoon ranch dressing
¼ cup of fresh blueberries
1 cup of salad greens, 1/2 cup of diced cucumber, and with vinegar and oil
1 frozen sugar-free popsicle
1 cup of light popcorn
2 saltine crackers
10 gold-fish crackers
16 green olives
½ cup sugar-free gelatin
1 piece of string cheese stick
2 Tablespoons pumpkin or sesame seeds
¼ of a whole avocado (~4 g.)

About 10-20 grams of carbohydrate

½ cup almonds or other nuts
¼ cup dried fruit and nut mix
1 cup chicken noodle, tomato (made with water), or vegetable soup
1 small apple or orange
3 cups light popcorn
1/3 cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
¼ cup cottage cheese + ½ cup canned or fresh fruit
1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla + 1 oz shredded cheese) + ¼ cup salsa
2 rice cakes (with a 4-inch diameter) + 1 Tablespoon peanut butter
5 whole wheat crackers (or ¾ oz) + 1 piece of string cheese
½ turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)
½ cup tuna salad + 4 saltines

About 30 grams of carbohydrate (good to eat before exercise)

½ peanut butter sandwich (1 slice whole wheat bread + 1 Tablespoon peanut butter) + 1 cup milk
6 oz light yogurt + ¾ cup berries (blueberries, blackberries, raspberries, or a combination of these)
1 English muffin + 1 teaspoon low-fat tub margarine
¾ cup whole grain, ready-to-eat cereal + ½ cup fat-free milk
1 medium banana + 1 Tablespoon peanut butter

Tips to remember:

Know your portion sizes beforehand, and if you aren’t sure, use measuring cups and spoons!
Don’t forget to count the carbs into your overall meal plan!
Avoid mindless snacking in front of the TV, reading, or while driving
Stock up on healthy options and avoid shopping when you are hungry to decrease temptations at the store

Source: Diabetes.org