Diabetes is the body’s inability to regulate the amount of sugar in the blood. There are two types of diabetes, Type 1 and Type 2. Type 1 diabetes means the pancreas doesn’t make any or enough insulin, a hormone produced to metabolize fat and carbohydrates in the body. Type 2 means that the pancreas doesn’t make enough and the body is unable to use it efficiently; the body can’t keep up.

Who is at risk? It used to be that Type 2 diabetes was aka “Adult Onset Diabetes” but now children as young as 5 & 6 years old are being diagnosed. Why? Mostly because of the Standard American Diet (SAD) truly sad how the acronym fits. What is the SAD? Highly processed, high fat content and over-indulgence of foods including meat, bread, cereals, potatoes, pastas, desserts and very few daily intake of vegetables and fruit.

Those who are over weight are at a higher risk of developing Type 2 diabetes. This can be reversed or changed by simply changing the diet and adding an exercise routine into their lifestyle.

What can you do to reduce your risk of developing diabetes? Make those dietary changes. It’s not going to happen over night but it can happen; all it takes is that first step then the next and so on.

A few tips to get you headed in the right direction are:

Eat more dark green vegetables, not only the leafy kinds, include broccoli, Brussels sprouts, green beans, snow peas, zucchini, cucumbers, bell peppers, celery, artichoke, leeks and so on.

Reduce dairy – we don’t need as much as we actually consume. Dairy isn’t the only source of calcium, colorful vegetables, fruit, beans, fish (salmon & sardines esp.), nuts and seeds.

Eat more beans like garbanzo, lentils, kidney, black beans, great northern but eat soybeans and tofu in moderation.

Eat lighter fruits-apples, pears, pomegranate, cranberries, and apricots

Reduce heavy fruits – bananas, pineapple, fig

Eat more whole grains – barley, millet, bulgur, quinoa, oats, non GMO corn, brown rice, are some

Less refined foods – white rice, pasta, white breads, choose whole grain breads instead, it should say “whole grain” on the package.

Less salt and more pungent spices like black pepper, cayenne, chili powder, ginger, mustard seed and cinnamon.

Get moving! Physical activity even 3-4 times a week is beneficial.

Resources: Mark Hyman-MD, Sheila Patel-MD

If you have diabetes or someone close to you does, the following are a few resources for you to get further information for healing and taking charge of your life.
Dr. Mark Hyman
University of Maryland/diabetes

If you’re lucky enough to have a neighbor/farm that grows an abundance of garlic to sell/share as I am, you know how truly lucky you are. Garlic from a store is just fine if there is not a farm nearby.

Garlic is one of those super foods we just shouldn’t live without. It is versatile, always available and it tastes incredibly good. I have not yet come across anyone who doesn’t like garlic; though I’m sure that one person is out there. The trick with garlic is to make sure everyone in your group/party has some!

Some health benefits of garlic include prevention of heart disease, high cholesterol, high blood pressure, some cancers, the common cold and boosting the immune system.

Garlic may help the metabolism of iron in the blood for use in the body.

Though studies are still early garlic may help regulate the number of fat cells that get formed in the body.

When using garlic you should let it sit for up to minutes before adding it to your dish in order to allow the release of its health benefits such as allicin and sulfur compounds.

Always keep garlic on hand for a quick healthy addition to any meal.

Ways to use fresh garlic:
Purée fresh garlic, canned garbanzo beans, olive oil and lemon juice to make quick and easy hummus dip.

Sauté steamed green vegetables with garlic, and fresh lemon juice.

Add garlic to sauces and soups.

Purée roasted garlic, cooked potatoes and olive oil together to make tasty garlic mashed potatoes. Season to taste.

Combine chopped garlic and olive oil for dipping bread or spread it over crusty bread halved lengthwise and broil until golden for fresh garlic bread.

Roasted Garlic Soup

4 heads garlic-cloves separated, unpeeled
1 large onion, peeled chopped
1 medium potato, peeled & chopped
4 cups vegetable or chicken broth
1/2 tsp. thyme or 1 tsp. fresh thyme
1/2 tsp. rosemary, finely crushed
8 cloves garlic, peeled
1 cup almond milk, soy milk or cow’s milk
Olive oil
Himalayan pink salt and freshly ground black pepper
Optional ingredients: pine nuts, pepitas, garlic infused olive oil or balsamic vinegar.

Heat oven to 350°F. Put un-peeled garlic cloves into a baking dish, drizzle with olive oil, sprinkle with salt and pepper & toss to coat. Cover dish tightly. Bake for 40 minutes. Remove from oven and allow to cool until safe to handle.

In a large saucepan combine about 2 tablespoons olive oil with onion and potato, saute for 5 minutes then add broth, herbs and remaining 8 cloves of garlic. Simmer over low heat 30 minutes.
Meanwhile slip the garlic cloves out of their skin and save in a small bowl. After soup has simmered for 30 minutes add roasted garlic cloves, milk and heat through.

Blend until smooth and creamy in a blender or with a handheld blender. Heat through.

Ladle into bowls.
Top with pine nuts, pepitas or a drizzle garlic infused olive oil or balsamic vinegar.
Enjoy!

I’ve been recently inspired by someone to figure out quick ways to get a delicious and healthy meal on the table in a short time and with limited prep. Sometimes we need to get things done as easily and quickly as possible due to time constraints, physical health/ability and a number of other stumbling blocks. If you too are looking for easier meal prep, then you’re at the right place.

I like to cook. I enjoy hosting dinners that take longer prep than usual, but on a day-to-day basis, I like quick and easy meals that are healthy. I can typically get a meal on the table in 20-40 minutes from start to finish. Cutting vegetables, pulling out all the ingredients needed, including spices, and washing any vegetables used is included in the start to finish time. Cleaning, slicing and dicing takes a bit of time and adds to your need to stand up and stay focused. If you can only stand for a limited time for whatever reason, don’t quit, try a few of the following tips on ways to get stuff done the best way you can.

Before your week begins, make a list of meals you would like to have for the week. List the items you will need to make those meals and either shop for them yourself or ask someone close to shop for you; others will likely be happy to pick up your items while they shop for themselves.

Each day you can prepare the day’s meal or you can prep ahead of time if your time allows. Make things easiest for yourself by setting up a space for you to do the prep work. Set up a spot at your counter or if you need to sit and work, set up your space at the table. Keep cutting boards, knives, peelers, paper towels, a scrap bowl, and other bowls needed to hold the foods you prep close to the table in a bin or basket so they will always be at hand. Keep another basket or small bin in the kitchen, preferably by the refrigerator, to gather the items you will need to bring to your work space at the counter or table. Remember, less work to start with means a shorter time in the kitchen.

When you have your foods prepped as needed, either store them in the refrigerator until needed or right by the stove if you’re cooking immediately. Another helpful habit is to put your spices in a convenient spot and organized so that you can find them quickly. Keep them close to your cooking area if you can or at least keep a basket, handy little things that they are, of your most used spices close by.

Anyone who knows me well knows that I love one dish meals; I can’t say why I like them best, maybe for the simple reason that you can add so much goodness into one pan and stretch your goods to feed many? The biggest advantage of casseroles, one pot stews and soups is the healthy goodness that you can add too your heart’s desire; well, that and leftovers! Leftovers are great for your next day’s lunch, another dinner or to freeze and stock up for a later time when you don’t want to cook or just don’t have items on hand or time or energy to cook.

Additionally, if it makes life easier for you to buy produce that has been sliced, diced and chopped for your convenience, by all means buy it; something is better than nothing!

Remember, the key is to make cooking as simple for yourself as possible. Having a plan ahead of time is crucial to having it work out in your favor. Also, make more than you need for one meal so you can freeze some to enjoy for a later date. Less work makes more time for you!

Have comments or questions? Email me here

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