Recipes for Diabetes

In 2007, 23.6 million children and adults were diagnosed with diabetes. That's 7.8% of the U.S. population. People with diabetes are at risk for high blood pressure, heart disease and many other health complications. We did some research and found some of the tastiest foods that are heart healthy and great for the whole family.


Meat and Cheese Subs
1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact
6 ounces (180 g) roasted turkey breast, shaved thin
6 ounces (180 g) low salt, low fat ham, shaved thin
4 ounces (120 g) skim milk Swiss cheese, sliced thin
1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced
1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced
2 cups (110 g) shredded iceberg lettuce

Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.
Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.
When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.

Quick Lemon Bread
1 cup Granulated SugarLike

1/2 cup ButterLike Baking Butter, softened

1/2 cup large egg whites, lightly beaten

1 1/2 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon salt

1/2 cup skim milk

1 1/2 teaspoon grated lemon peel

Lemon Glaze:

1/3 cup Granulated SugarLike

4 1/2 tablespoons fresh lemon juice

In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.
Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.
As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.
In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.



More ideas next week? We think so! Look for Part Two

Healthy Fun Foods for Kids Part Two

Last week we featured some healthy recipes that were sure to please your kiddos. Here's part two of the article!


4. Egg Flower Toast
(Sunny Side Up Please!)
Ingredients:
1 piece whole wheat bread
1 large egg
(You may need a flower shaped cookie cutter if you don't think you can cut a flower yourself)

Directions:
1. Toast the bread lightly. Cut flower shape out of toast. Cut an approximately 2 inch circle out of center. Keep center handy!
2. Break egg in bowl. Melt 2 teaspoons in skillet over medium heat.
3. Place flower shape toast in skillet and pour egg into center. Cook egg about 1 1/2 minutes or until set, turn and continue cooking until your kiddo likes it.
4. Transfer egg and toast, still together, to plate. Get the circle cut out earlier and cut to look like leaves. Arrange on plate. OR serve with apple slices instead of bread!

Enjoy!!

http://www.upwardmotionpt.com

Healthy Fun Foods for Kids

We feature a lot of recipes in this e-mail for all the

adults, but what if you're a healthy parent and want healthy kids too? Here's some classic and modern snack and meal ideas sure to keep your little ones healthy and happy!

1. Fruit Salad with Cinnamon Crackers
(No more chips and salsa!)
Round up your kids favorite fruits and favorite cinnamon cracker. Cut up fruit and mix up in bowl. Serve with cinnamon crackers.

2. Zucchini Muffins
(Chocolate what??)
Ingredients:
1 1/2 c. shredded zucchini (about 2 small)
2 c. whole-grain pancake or biscuit mix
1 tsp. cinnamon
1 teaspoon allspice
2 eggs
3/4 c. brown sugar
1/4 c. unsweetened applesauce
2 tsp. fresh lemon juice

Directions:
1. Preheat oven to 375 degrees.
2. Line muffin pan with muffin cups.
3. Wash zucchini and chop off ends. Shred 1 1/2 cups with large holes of grater.
4. Wrap shredded zucchini in paper towels and squeeze to remove water.
5. In a large bowl, mix pancake mix with spices.
6. In an separate bowl, whisk together eggs, brown sugar, applesauce and lemon juice.
7. Fold the egg-sugar mix and zucchini into the pancake-spice mix. Do not overmix.
8. Fill each muffin cup 2/3 full with batter. Bake 10-15 minutes or until golden brown.
9. Cool before serving!
Makes about a dozen muffins!

3. Ants on a Log
(Classic and fun)
Prepare fresh celery stalks by washing and cutting off white tips. Slice in half and spread with peanut butter. Hand off the raisins to your hungry kid and let them put the ants (raisins) on wherever they want!

Be sure to watch for the second part of this article next week!

http://www.upwardmotionpt.com

Healthy, Quick, Delicious Recipes to Try

White Bean and Artichoke Dip
(When I found this recipe it immediately reminded me of the yummy pecan or almond crackers one of the trainers, Jami, enjoys daily!)
Ingredients:
1 peeled garlic clove
1 teaspoon dried rosemary
3 tablespoons fresh lemon juice
2- 15.5 oz cans white beans, drained and rinsed
1- 14 oz can artichoke hearts, drained (try to get one packed in water, if not, rinse)
Directions:
Blend garlic and rosemary until finely chopped. Add lemon juice and blend. Add beans and artichoke hearts, blend until smooth. Be sure to stop and scrape down the sides every once in awhile. Serve with pecan or almond crackers, pita bread, celery sticks or carrots!
Nutritional Facts:
2 1/2- 1 Cup Servings
27 Calories
1 Gram Fat


Honeydew-Kiwifruit Smoothie
Ingredients:
2 cups cubed honeydew
1 small Granny Smith apple peeled, cored, and cubed
1 kiwifruit peeled and cubed
1 tablespoon lemon juice
1 cup ice cubes
Optional: 2 to 3 tablespoons sugar
Directions:
In blender, combine honeydew, apple, kiwifruit, lemon juice, and sugar. Blend until smooth.
Add ice cubes. Blend until mixture is slushy.
Enjoy!
Nutritional Facts:
3 Servings
110 Calories
0 Grams Total Fat


Add some of your favorite protein powder and let us know what you think at the Anniversary Party! Have any delicious, healthy and quick recipes? Bring those to the Anniversary Party too!

Pear and Cranberry Crisp

Prep time: 10 minutes
Cook time: 1 hour
Makes: 6 to 8 servings

Ingredients
Filling
1/3 cup dried cranberries
2 pounds firm pears (4 large or 5 small pears), peeled, cored, and cut into 1/2-inch slices
2 tablespoons maple syrup
1 tablespoon all-purpose flour
1/2 teaspoon vanilla extract

Topping
1/4 cup sliced almonds
1/4 cup whole wheat pastry flour
1/4 cup brown sugar
3 tablespoons rolled oats
Pinch ground nutmeg
Small pinch salt
2 1/2 tablespoons unsalted butter, cubed and softened

Directions
1. Preheat the oven to 350 degrees. Place the cranberries in a bowl and cover them with boiling water. Let soak until plump, about 15 minutes. Drain well.

2. Combine the almonds, whole wheat flour, brown sugar, oats, nutmeg, and salt in a food processor; pulse a few times. Add the butter and pulse until the mixture resembles granola.

3. In a 10-inch glass pie plate or baking dish, combine the drained cranberries with the pears, maple syrup, flour, and vanilla. Toss well. Scatter the topping over the fruit.

4. Bake the crisp until the topping is well browned, about 1 hour. Serve warm.

Nutrition facts per serving: 260 calories, 3g protein, 49g carbohydrate, 7g fat (3.3g saturated), 6g fiber

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