Budgeting Tips for a Healthier Lifestyle

From the cost of gym memberships to prepping healthier meals, living well can be expensive. Before you abandon your goals for a healthier lifestyle, consider these tips that show you don’t have to overspend to live a better life.

Plan Your Meals

An impromptu visit to the grocery store inevitably ends up costing more than a well-planned trip. Get organized by planning your meals and grocery list ahead of time to help save money and find ways to use healthy ingredients across multiple meals. Plus, preparing meals at home helps ensure you can eat the foods you want, rather than settling for something because it’s the only sensible option on the menu at a restaurant. Another option is taking advantage of the premeasured portions of healthy meal boxes, which can help you skip the prep time and avoid wasting unused groceries.

Weigh Your Workout Options

A gym membership may be a tempting investment when you’re trying to commit to a get-fit regimen, but it’s not always the smartest move money-wise. If you can discipline yourself to use it, investing in at-home equipment may be a better long-term buy. There are also plenty of ways to add exercise at no cost through activities like running, walking or practicing yoga in your living room.

Invest in Rest

Eating better and increasing physical activity are important aspects of a healthy lifestyle, but so is giving your body a chance to rest. Quality sleep lets your body and mind heal and rejuvenate from everyday activity, and better sleep is likely to reduce your stress level while improving your mental function and mood. There’s no better way to show yourself some love than with a good night’s rest, but according to research from Mattress Firm, 35 percent of Americans report their sleep quality as “poor” or “fair.”

Additional research shows that 64 percent of people experience improved sleep quality after investing in a new mattress. As the nation’s largest bedding retailer, Mattress Firm’s purchasing power translates to affordable prices and a wide selection of mattresses and bedding accessories, which can help you stretch your budget further. Find more sleep tips and budget-friendly ideas at TheDailyDoze.com.

Rethink Checkups

When it comes to medical care, office visits can add up. If you just need basic medical attention such as a checkup, a physical or a remedy for a common illness, a retail clinic may be a more cost-effective option than a traditional doctor’s office. Many insurance carriers offer an incentive for retail clinic visits by offering discounted co-pays, or if you’re paying out of pocket, the retail clinic can be a big money saver.

A healthier lifestyle requires commitment and hard work, but as these tips prove, creating a better life doesn’t have to mean overhauling your budget. (Family Features)

SOURCE:
Mattress Firm

Natural Ways to Get a Good Night’s Rest

With nearly one-third of Americans suffering from sleep disturbances, according to research from the Centers for Disease Control and Prevention, now is the time to rethink your bedtime routine and consider more natural ways to get a good night’s rest.

However, implementing those changes doesn’t have to mean overhauling the way you live. Consider these simple tips that can help you sleep better and longer:

Set a comfortable temperature. Making changes in different aspects of your life to achieve better sleep is a fine plan, but it may not make much difference if you aren’t comfortable in your own bed. Be sure to maximize comfort for a full night of sleep by finding a temperature that works for you, but in general, the National Sleep Foundation recommends a bedroom temperature between 60-67 degrees F.

Tweak your diet. Making simple changes to what you eat and drink can be a positive health-conscious decision, including helping you get better sleep. For example, Montmorency tart cherries, which are available year-round, are one of the few natural food sources of melatonin, a sleep-regulating hormone. New research from the American Journal of Therapeutics shows that insomniacs who drank U.S.-grown Montmorency tart cherry juice for two weeks extended sleep time by 84 minutes.

Consuming two 8-ounce glasses of Montmorency tart cherry juice as part of your daily diet, once in the morning and once at night, can help enhance your sleep time and efficiency. It can also be added to your favorite morning smoothie or a soothing nighttime beverage, such as this Tart Cherry Moon Milk. For additional information and recipes, visit ChooseCherries.com.

Try bedtime yoga. Rather than scrolling on your smartphone or staring at the TV, consider a different routine before heading to bed. Implementing a brief yoga session is one way to clear your mind each night prior to getting quality shut-eye.

While missing out on quality sleep can negatively impact your health, simple changes to your lifestyle and diet can play a role in improving the quality and duration of sleep.

Tart Cherry Moon Milk

Recipe courtesy of Amanda Paa of Heartbeet Kitchen

Prep time: 5 minutes

Cook time: 5 minutes

Servings: 1-2

  • 6          ounces almond milk
  • 4          ounces Montmorency tart cherry juice
  • 1          tablespoon honey or maple syrup
  • 1/2       teaspoon ashwaganda (Indian ginseng)
  • dried culinary rose petals
  1. In small pot, heat almond milk and tart cherry juice over medium heat.
  2. Remove from heat and whisk in honey and ashwaganda. Top with rose petals and drink warm.

Note: For a more frothy beverage, blend mixture in blender before topping with rose petals. (Family Features)

SOURCE:
Cherry Marketing Institute

Simple Ways to Embrace Snack Cravings

While snacking can bring you joy, it can also leave you feeling guilty. There are, however, simple steps that can be taken to help fight this inner conflict and allow you to embrace snack time rather than trying to ignore your wants.

These tips from the snacking experts at Blue Diamond can help you choose flavorful snacks that satisfy your cravings.

Plan for the day ahead. No one knows your schedule better than you, so planning your snacks ahead of time can set you down the right path. Writing down your timeline for the day and choosing what you are having to eat can help. It can allow you to know how many snacks you need to pack and if it needs to be an on-the-go or sit-down food. Try packing your snacks the night before to cause less drama rushing around in the morning getting everything ready.

Focus on flavor. Keeping flavor-forward snacks, such as almonds, on-hand can help you feel satisfied and happy without that feeling of guilt you sometimes get immediately after snacking. Whether you’re yearning for something sweet or something spicier, an option like Blue Diamond Snack Almonds allows you to eat what you want without denying your cravings. With more than 20 flavors to discover – like Dark Chocolate and Sriracha – and 5 grams of protein per serving, you don’t need to sacrifice taste for a satisfying snack.

Mix and match. When planning your snacks, try a variety of flavor and texture combinations, think sweet and salty or creamy and crunchy, to see what fuels your body best. For example, homemade trail mix is one way to switch up what you are eating. It’s easy to throw in something soft and sweet like marshmallows or add salt and crunch with pretzels or nuts. The possibilities are nearly endless.

Keep a snack at your desk. If you don’t have time to pack different types of snacks each morning, try keeping a stash of your favorites at your desk. Look for options that are easy to store in a confined place, such as almonds, granola bars, crackers, popcorn or wafers.

Find more flavorful, guilt-free snacking solutions at BlueDiamond.com. (Family Features)

SOURCE:
Blue Diamond

5 Tips for Better Shut-Eye

Tossing and turning and not being able to fall asleep can be a real-life nightmare. Falling asleep can be a challenge for many Americans, and staying asleep is sometimes even more difficult.

According to the Centers for Disease Control and Prevention, more than one-third of American adults aren’t getting enough sleep each night. However, changing your daytime habits and mixing up your routine can positively affect the amount and quality of sleep you get every night.

“Waking up feeling rested and refreshed means you have a healthy sleep pattern,” said renowned sleep expert Dr. Michael J. Breus, also known as “the Sleep Doctor.” “The adage of getting your beauty sleep is more important than you may think. Sleep directly affects your skin health and appearance, plus your overall well-being.

“During sleep, your body goes into repair and renewal, including skin, which is your biggest organ. At night, your body detoxifies and human growth hormone is released to actively replace old cells, but if you aren’t getting proper sleep, these activities do not get rescheduled. That’s why your skin looks dull and sallow, and you get under-eye dark circles without enough sleep.”

Try these five tips from Breus to get more shut-eye, stay asleep longer and look more refreshed in the morning.

Switch up your daytime routine. Understanding your routine and developing a sleep schedule can be vital to your overall health.Plan when you work, eat, exercise and even socialize. Having a better understanding of what you are accomplishing during the day can allow you to relax and enjoy a better night’s rest.

Try natural remedies. Using natural remedies like This Works Deep Sleep and Sleep Plus Pillow Sprays can help your sleep quality and help support the body’s natural nighttime repair process, which creates new skin cells, replaces aged cells, removes harmful toxins and renews skin. Powered by 100 percent natural essential oils of French lavender, vetivert and wild chamomile, the sprays are clinically proven to improve sleep quality. Deep Sleep Pillow Spray is formulated for those who have trouble falling asleep. In fact, 97 percent of Deep Sleep Pillow Spray testers said they slept better than normal. Sleep Plus Pillow Spray is formulated for restless sleepers who have trouble staying asleep. Ninety-six percent of Sleep Plus Pillow Spray testers had less disturbed sleep.

Stick to cut-off times. Caffeine and alcohol consumption can affect your nightly sleep schedule. Try to avoid these beverages during the week to achieve better sleep as caffeine consumed even six hours before bed can reduce the amount of sleep you get by more than one hour, according to the Journal of Clinical Sleep Medicine.

Reduce blue light. The blue light is the glare emitted from the screens of your phones, tablets and computers, which has been proven to disrupt sleep patterns throughout the night. Limiting the amount of time you and your family spend looking at this type of light can affect the quality of your rest, especially if you are looking at it right before it’s time for bed. This Works Sleep Plus Pillow Spray has been clinically shown to help mitigate the effects of blue light.

Get some sunshine. Morning is the perfect time to throw open the drapes and soak up the sun. Bright rays of sunshine provide vitamin D and can help you feel more refreshed when you wake.

Improving your sleep can have a major impact, in a positive way, on how you feel, how you look and your long term well-being. Find more tips for better rest at thisworks.com. (Family Features)

SOURCE:
This Works

Kickstart Healthy Habits

When it seems that everyone around you is feeling under the weather, you can be your own best line of defense against getting sick. Help ward off sickness for yourself and your family with these self-care tips that help promote healthy habits and fight off illness.

Eat right. A diet that is rich in fruit and vegetables can give your body the immunity-boosting nutrients it needs to function properly. Avoid excess, empty calories and instead aim for meals that deliver a healthy balance of all food groups.

Wash, wash, wash. Kids and bacteria go hand-in-hand, literally. Kids’ hands are everywhere, including some surfaces that may be more susceptible to bacteria. Hand-washing is a simple way to encourage healthy habits all year round, and Softsoap Liquid Hand Soaps make it easy to gently wash away bacteria. According to the Centers for Disease Control and Prevention, hand-washing is an important step to help avoid getting sick and spreading germs to others. You can find more hand-washing tips and information by visiting CDC.gov/handwashing.

Get up and move. Exercise is one of your strongest weapons against illness. A regular routine that gets your blood pumping is good for overall health and your immune system. It can help flush toxins and keep your body in top condition.

Just say no. When it comes to protecting yourself and your family, give yourself permission to draw hard lines about spending time with those who aren’t feeling well. Reschedule play dates or other events that might unnecessarily expose your family to germs.

Rest up. When your sleep schedule is off, so is your whole system, and that makes you more susceptible to illness. Everyone’s precise sleep requirements are different; you’ll know you’re getting enough if you feel rested when you wake up. If you’re not, and more overnight rest isn’t realistic, look for ways to sneak in some extra rest time during the day.

Enjoy the outdoors. Even when it’s cooler than you’d like, brief time outdoors can do plenty to lift your spirits and, in turn, your overall well-being. The fresh air and vitamin D from a bright, sunny day are free and easy ways to give your body a boost and help ward off illness.

Kickstart your healthy habits by visiting Softsoap.com . (Family Features)

Beat Winter Blues with a Little Help From Vitamin D

Wholesome ingredients can help up your intake during the dark days of winter

Staying indoors and wrapping up in a blanket is one way to avoid winter’s frigid weather, but less exposure to the sun can also put you at risk of a vitamin D deficiency. Milk is the primary source of vitamin D in the American diet, according to research published in the FASEB Journal, making it a great choice on dark winter days.

An 8-ounce glass of milk provides 30 percent of the daily value of vitamin D, so just three cups of milk each day will provide 90 percent of your body’s recommended daily requirements. Milk is also an easy way to get other essential nutrients like B vitamins for energy, high-quality protein for lean muscle and vitamin A for a healthy immune system.

When you need a quick way to warm up on a cold day, try this creamy chicken corn chowder recipe that can be made with a pressure cooker. Cooked with wholesome ingredients like milk, chicken and potatoes and topped with bacon and green onions, it’s an easy and delicious addition to your weekly meal rotation. For more recipes to warm up your winter, visit milklife.com.

Pressure Cooker Corn Chowder

Servings: 12

  • 6          slices (6 ounces each) thick-cut bacon, chopped
  • 1          small yellow onion, diced
  • 3          cloves garlic, minced
  • 1          pound boneless skinless chicken breast, diced
  • 1          bag (16 ounces, about 3 1/3 cups) frozen corn kernels
  • 4          cups chicken broth
  • 1          pound unpeeled or peeled Yukon Gold potatoes, cut into 1/4-1/2-inch chunks
  • 1/2       teaspoon kosher salt, plus additional, to taste
  • 1/2       teaspoon coarsely ground black pepper, plus additional, to taste
  • 2          tablespoons cornstarch
  • 1 1/2    cups fat-free milk
  • 2-3       green onions, sliced (optional)
  • 1          tablespoon heavy cream or half-and-half (optional)
  1. Heat large skillet over medium-high heat. Add chopped bacon and cook until crispy. Using a slotted spoon, transfer cooked bacon to paper towel-lined plate and pour off all but 1 tablespoon bacon fat.
  2. Return skillet to stove. Add onion and garlic; saute 2 minutes, stirring frequently. Add diced chicken and frozen corn; saute for an additional 3 minutes, stirring often.
  3. Remove skillet from heat and transfer contents to pressure cooker. Add chicken broth, potatoes, salt and pepper. Close and seal pressure cooker, making sure the vent is in the sealed position. Cook on high 8 minutes.
  4. While the chowder cooks, make a slurry by whisking cornstarch (or flour) into milk. Set aside.
  5. When done, remove pressure cooker from heat. Allow pressure to release on its own or carefully quick-release pressure after a few minutes. Stir in the cornstarch-milk slurry. Cover and allow chowder to thicken for 10-15 minutes before serving.
  6. Portion soup into bowls and generously top with bacon. Garnish with green onion and cream or half-and-half, if desired. Season with additional salt and pepper, to taste.

Nutritional information per serving: 190 calories; 5 g fat; 1.5 g saturated fat; 35 mg cholesterol; 14 g protein; 20 g carbohydrates; 2 g fiber; 530 mg sodium; 52 mg calcium (6% of daily value). Nutrition figures based on using fat-free milk. (Family Features)

SOURCE:
MilkPEP

Find Out the Truth About Tap Water

While the tap water you drink may look clean, it may contain harmful contaminants like lead, pesticides and industrial pollutants. These and others may be picked up on the journey from your water treatment plant through miles of pipes to your home.

To help clear up any misconceptions about what’s really in your water, the experts at PUR offer this myth-busting advice:

Myth: Living close to a fresh water source makes tap water safer to drink.

Truth: Even if you live close to a fresh water source, your water goes on a long journey through an often aging infrastructure before it reaches your tap. According to Environmental Health & Engineering, Inc., up to 10 million lead service lines are still in use in the country today, potentially allowing lead particles to enter into your water.

Myth: The Environmental Protection Agency (EPA) regulates all contaminants.

Truth: There are about 100,000 potential contaminants in drinking water. According to the EPA, its Safe Drinking Water Act only regulates 103. That means water that meets the government’s safe drinking standards may not meet yours.

Myth: All water filters are created equal.

Truth: While both pitcher and faucet filters remove unwanted contaminants, a faucet filter is usually a step up from a pitcher because it has a longer life and can remove even more contaminants, including lead.  As every brand is different, it’s important to check the types of contaminants each filter removes and confirm it is certified by NSF and the Water Quality Association for contamination reduction. Doing so can help you get the healthiest, cleanest tasting water possible.

Myth: You can determine if tap water is safe to drink by how it looks, smells and tastes.

Truth: While your water might look, smell and taste clean, it could contain contaminants that are potentially harmful to your health, like lead, which is colorless, odorless and has no taste.

“Knowing what’s in the water you drink and cook with is important, but determining the quality of your local water supply can seem daunting,” said Keri Glassman, registered dietitian, nutritionist and PUR spokesperson. “Fortunately, there’s a free online resource called KnowYourWater.com that allows users to type in any address to easily learn about lead and other possible contaminants in their water.”

Myth: Boiling water removes lead.

Truth: Boiling water may reduce bacteria found in the water, but will not remove lead. According to the Centers for Disease Control and Prevention, the lead concentration of water can actually increase slightly when water is boiled because some of the water evaporates during the boiling process.

Myth: Drinking filtered water is expensive.

Truth: Using a faucet filtration system for one year is comparable in cost to purchasing enough bottled water to last only two months. An option like the PUR Advanced Faucet Filtration System is an on-demand solution for filtered water right from the tap and is certified to reduce over 70 contaminants, including 99 percent of lead, 96 percent of mercury and 92 percent of certain pesticides.

Get your individual water quality report and learn more at KnowYourWater.com. (Family Features)

SOURCE:
PUR

How Well Do You Know Your Birth Control?

As the future of contraception remains uncertain, one point bears reminding: access to birth control has come a long way.

It was not until 1960 that the first oral contraceptives – coined “birth control pills” or “the Pill” –were approved by the Food and Drug Administration (FDA) and hit the market.¹

Now, more than 50 years later, over 35 varieties of the Pill exist on the market.² Additional options have also been introduced: intrauterine devices (IUDs), vaginal rings, implants and more. Even with the availability of various birth control methods, the Pill remains the most popular form of contraception, used by over 10 million women of reproductive age in the U.S. annually.³

“When my patients express interest in prescription birth control for pregnancy prevention, while individual needs vary, I generally recommend they first try the Pill. If used appropriately, it can be an effective option for women,” OB/GYN Jessica Shepherd, M.D., said. “That said, because the Pill may not be right for everyone, it’s important to talk to your healthcare provider about your options and make the decision together.”

Whether you’re a woman considering prescription oral contraception or a parent whose daughter is exploring her options, Dr. Shepherd shares the following facts to help you get to know the birth control pill:

  • What are oral contraceptives? Oral contraceptives, also known as birth control pills or the Pill, are taken daily to prevent pregnancy. Oral contraceptives are the most popular form of birth control in the U.S.
  • How does the Pill work? There are several FDA-approved birth control pills on the market that contain various types and amounts of hormones, such as estrogen and progestin. They work to lower the risk of pregnancy primarily by suppressing ovulation, or the release of an egg from the ovary. Other possible ways that birth control pills work may include thickening the cervical mucus to prevent sperm from reaching the uterus, and by thinning the lining of the uterus (or endometrium) to make it less likely for an egg to attach there.
  • Is the Pill effective? Yes, the Pill is FDA-approved to prevent pregnancy and should be taken at the same time every day. Chances of becoming pregnant depend on how well directions for taking birth control pills are followed.
  • Does the Pill start working right away? When starting the Pill, use of back-up contraception is necessary, like condoms and spermicide, for the first seven days if a woman starts taking the Pill on any day other than the first day of her period.
  • What is an example of a prescription birth control pill? One option is Lo Loestrin® Fe (norethindrone acetate and ethinyl estradiol tablets, ethinyl estradiol tablets and ferrous fumarate tablets), the No.1-prescribed birth control pill by OB/GYNs.4 With just 10 micrograms of daily estrogen, it is a birth control pill for pregnancy prevention with the lowest dose of daily estrogen available on the market.5 Please see Important Risk Information, including Boxed Warning, below.

For additional facts about the birth control pill, visit KnowYourBirthControl.com, and speak to your healthcare provider to determine the method that is right for you.

What is Lo Loestrin Fe?

Lo Loestrin Fe is a prescription birth control pill used for the prevention of pregnancy. If you are moderately obese, discuss with your healthcare provider whether Lo Loestrin Fe is appropriate for you.

 

IMPORTANT RISK INFORMATION

WARNING TO WOMEN WHO SMOKE

Do not use Lo Loestrin Fe if you smoke cigarettes and are over 35 years old. Smoking increases your risk of serious cardiovascular side effects (heart and blood vessel problems) from birth control pills, including death from heart attack, blood clots, or stroke. This risk increases with age and the number of cigarettes you smoke.

 

Who should not take Lo Loestrin Fe?

Do not use Lo Loestrin Fe if you have or have had blood clots, history of heart attack or stroke, high blood pressure that medicine cannot control, breast cancer or any cancer that is sensitive to female hormones, liver disease or liver tumors, unexplained bleeding from the vagina, if you are or may be pregnant, or if you take Hepatitis C drugs containing ombitasvir/paritaprevir/ritonavir, with or without dasabuvir, as this may increase levels of liver enzymes in the blood.

Whatelse should I know about taking Lo Loestrin Fe?

Treatment with Lo Loestrin Fe should be stopped if you have a blood clot, and at least 4 weeks before and through 2 weeks after major surgery. You should not take Lo Loestrin Fe any earlier than 4 weeks after having a baby, or if you are breastfeeding. If you experience yellowing of the skin or eyes due to problems with your liver, you should stop taking Lo Loestrin Fe. If you are pre-diabetic or diabetic, your doctor should monitor you while using Lo Loestrin Fe. Your doctor should evaluate you if you have any significant change in headaches or irregular menstrual bleeding.

What are the most serious risks of taking Lo Loestrin Fe?

Lo Loestrin Fe increases the risk of serious conditions including blood clots, stroke, and heart attack. These can be life-threatening or lead to permanent disability.

What are the possible side effects of Lo Loestrin Fe?

The most common side effects reported by women taking Lo Loestrin Fe in a study were nausea/vomiting, headache, spotting or bleeding between menstrual periods, painful menstruation, weight change, breast tenderness, acne, abdominal pain, anxiety, and depression.

Birth control pills do not protect you against any sexually transmitted disease, including HIV, the virus that causes AIDS.

Please see the full Prescribing Information, including Boxed Warning, and Patient Information which are also available at loloestrin.com. (Family Features)

© 2017 Allergan. All rights reserved.

Allergan® and its design are trademarks of Allergan, Inc.

Lo Loestrin® and its design are registered trademarks of Allergan Pharmaceuticals International Limited.

LOL111689 11/17

Photo courtesy of Getty Images

¹Selections From FDLI Update Series on FDA History – FDA’s Approval of the First Oral Contraceptive, Enovid. (n.d.). Retrieved Nov. 9, 2017, from https://www.fda.gov/aboutfda/whatwedo/history/productregulation/selectionsfromfdliupdateseriesonfdahistory/ucm092009.htm

² Oral Contraceptives. (2017, Oct. 5). Retrieved Nov. 9, 2017, from http://www.empr.com/oral-contraceptives/printarticle/123837/

³Jones, J., Ph.D, Mosher, W., Ph.D, & Daniels, K., Ph.D. (2012). Current Contraceptive Use in the United States, 2006–2010, and Changes in Patterns of Use Since 1995. National Health Statistics Reports, (60), 1-26. Retrieved Nov. 7, 2017, from https://www.cdc.gov/nchs/data/nhsr/nhsr060.pdf.

4 IMS Health, Inc. Monthly New Rx by Specialty; December 2010-December 2016 (Claim derived from the use of information under license from IMS Health, Inc., which expressly reserves all rights, including rights of copying, distribution, and republication).

5 Lo Loestrin Fe prescribing information. Irvine, CA: Allergan USA, Inc.; 2017.

SOURCE:
Allergan

Power Up with Plant Protein

When it comes to getting energy from the food you eat, it’s no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.

According to a Harvard School of Public Health study published in the American Journal of Epidemiology, substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can result in lowering diabetes risk by 7-21 percent. Because peanuts are known as a low glycemic index food due to their slow digestion that causes sugar to gradually be released into the bloodstream, they can have positive effects on blood sugar control.

Find more nutritional information and ways to include peanuts in your diet at gapeanuts.com.

Chicken Pad Thai

Servings: 4

  • 1 pound chicken breast
  • freshly ground pepper, to taste
  • 1 tablespoon olive oil
  • 1 tablespoon honey
  • 2 teaspoons chili garlic sauce
  • 3 tablespoons rice wine vinegar
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon peanut butter
  • 1/4 cup water
  • 1 medium zucchini, spiralized (about 1 cup)
  • 2 medium carrots, spiralized (about 1 cup)
  • 1 cup cooked pad thai stir-fry noodles
  • 1 cup bean sprouts
  • 1 cup thinly sliced cabbage
  • 1 lime, quartered
  • 1/4 cup unsalted peanuts, crushed
  • 2 tablespoons chopped cilantro
  1. Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear. Remove chicken from pan and allow to rest 5 minutes before slicing.
  2. To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
  3. Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat. Toss in bean sprouts and cabbage. Serve with lime wedge, crushed peanuts and cilantro.

Nutritional information per serving: 295 calories, 12 g total fat, 2 g saturated fat, 60 mg cholesterol, 792 mg sodium, 22 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein, 109% vitamin A, 46% vitamin C, 7% calcium, 10% iron.

Peanut Butter Banana Overnight Oats

Servings: 2

  • 1/4 cup powdered peanut butter
  • 3/4 cup old-fashioned rolled oats
  • 2 teaspoons ground chia seeds
  • 1 1/2 cups unsweetened coconut milk
  • 1 teaspoon pure vanilla extract
  • 1/2 cup small banana, sliced
  • 1 tablespoon peanuts, chopped
  • 1 tablespoon peanut butter
  1. In medium bowl, stir together powdered peanut butter, oats, chia seeds, coconut milk and vanilla extract.
  2. Divide evenly into mason jars or storage containers and refrigerate overnight.
  3. Before serving, add banana slices, chopped peanuts and peanut butter to each.

Nutritional information per serving: 280 calories, 12 g total fat, 4 g saturated fat, 135 mg sodium, 36 g carbohydrates, 7 g dietary fiber, 8 g sugar, 10 g protein, 8% vitamin A, 4% vitamin C, 35% calcium, 13% iron.

Baked Salmon with Peanut Butter Glaze

Servings: 4

  • 1 pound salmon
  • 1 teaspoon olive oil
  • freshly ground pepper, to taste
  • 1/4 cup peanut butter
  • 2 teaspoons chili garlic sauce
  • 1/4 cup 100 percent orange juice
  1. Heat oven to 400° F and line baking sheet with aluminum foil. Place salmon on baking sheet, drizzle with olive oil and season with pepper, to taste. Bake salmon 15-20 minutes until cooked through.
  2. In small saucepot over medium-low heat, whisk together peanut butter, chili garlic sauce and orange juice, and cook until warm.
  3. To serve, pour peanut butter glaze over salmon.

Nutritional information per serving: 334 calories, 23 g total fat, 5 g saturated fat, 50 mg cholesterol, 173 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 27 g protein, 8% vitamin C, 4% calcium, 3% iron.

Vegetarian Nourish Bowl

Servings: 4

  • 1 cup large, diced butternut squash
  • 16 ounces Brussels sprouts, halved
  • 1 medium red onion, large diced
  • 1/2 can (8 ounces) reduced-sodium garbanzo beans, rinsed and drained
  • 1 head garlic (about 10 cloves), peeled
  • 1 tablespoon olive oil
  • freshly ground pepper, to taste
  • 1 lemon, juiced
  • 2 tablespoons water
  • 1 teaspoon Sriracha sauce
  • 1/4 cup peanut butter
  • 1 cup cooked quinoa
  • 1 tablespoon finely chopped peanuts
  1. Heat oven to 400° F and line rimmed baking sheet with parchment paper. On prepared baking sheet, arrange butternut squash, Brussels sprouts, onion, garbanzo beans and garlic; toss vegetables in olive oil and season with pepper, to taste.
  2. Roast 30-40 minutes until slightly golden in color. Halfway through baking, shake vegetables or turn over to ensure even browning.
  3. To make dressing: Mix together lemon juice, water, Sriracha sauce and peanut butter.
  4. To serve, top quinoa with roasted veggies, crushed peanuts and drizzle of lemon-peanut butter sauce.

Nutritional information per serving: 323 calories, 14 g total fat, 2 g saturated fat, 308 mg sodium, 42 g carbohydrates, 11 g fiber, 5 g sugar, 13 g protein, 92% vitamin A, 197% vitamin C, 11% calcium, 28% iron. (Family Features)

SOURCE:
Georgia Peanut Commission

7 Consejos para controlar la diabetes

Mantenerse saludable puede ser un desafío, en especial para las personas que viven con diabetes. Las personas suelen tener dificultad para encontrar un equilibrio de participar en hábitos saludables, como el ejercicio, comer bien e incluso mantener sus dientes y encías limpios. Del estrés a los cuidados personales, la vida puede tener altibajos cuando uno vive con diabetes.

Estos siete consejos de la Dra. Natalie Strand, ganadora de la temporada 17 de “The Amazing Race” que vive con diabetes, puede ayudarlo a mantenerse saludable y llevar una vida equilibrada mientras controla su diabetes.

Comuníquese con su equipo de atención. Asegúrese de conectarse con su endocrinólogo/a, enfermero/a, y nutricionista. Acuda a ellos con sus preguntas, ya que a menudo pueden ayudarle a implementar cambios sutiles para evitar cambiar completamente su estilo de vida y la rutina a causa de la diabetes.

Involúcrese. Organice un grupo local para recaudar fondos, desahogarse o simplemente estar cerca de gente que entiende su situación. Grupos como Diabetes Sisters, JDRF, TuDiabetes y BeyondType1 ofrecen formas de conectarse con otras personas que viven con diabetes en persona o en las redes sociales. Conectarse con la comunidad de la diabetes es una forma poderosa de ayudar a aliviar la carga de vivir con diabetes.

Siga haciendo lo que ama. El hecho de que tenga diabetes no significa que tenga que dejar de hacer lo que ama. Esfuércese en seguir con los deportes, viajes y otros pasatiempos, incluso si hay una curva de aprendizaje para adaptarse a la diabetes al principio.

Mantenga una buena salud bucal. Las personas que viven con diabetes son dos veces más propensas a desarrollar enfermedad de las encías, según los Centros para el Control de Enfermedades. La crema dental Colgate Total está aprobada por la FDA para ayudar a revertir y prevenir la gingivitis, una forma temprana de la enfermedad de las encías, en algunas personas.

Desarrolle una rutina. Encuentre una rutina que funcione y sea parte de ella. De esta manera, no tiene que tomar nuevas decisiones cada día. Cualquier cosa que pueda aliviar la carga mental de la diabetes puede ayudar. Por ejemplo, elija un tiempo cada año para sus visitas anuales: oftalmólogo, endocrinólogo, renovar recetas, etc. Elegir la misma época del año todos los años puede ayudar a asegurar que no olvide de cuidar de sí mismo.

Haga del autocuidado una prioridad. Puede ser difícil anteponer el cuidado diabético. Puede ser aburrido, agotador y también pasar a un segundo plano. Recuerde que una de las mejores cosas que puede hacer por sí mismo y por sus seres queridos es mantenerse saludable. Utilice a su familia como motivación para hacer ejercicio todos los días, comer alimentos que sean mejores para usted y mantener un peso saludable.

Maneje el estrés. La diabetes puede ser un gran factor de estrés. Sumado al trabajo, los niños y las relaciones, puede llegar a ser abrumador. Encuentre una herramienta fácil y eficaz para el alivio del estrés y utilícela a menudo. Incluso de 5 a 10 minutos diarios de meditación guiada pueden tener un gran impacto en el manejo del estrés.

Para obtener más información y maneras de llevar una vida equilibrada con la diabetes, visite OralHealthandDiabetes.com. (Family Features)