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Creamy Butternut Carrot Ginger Soup

This sweet and savory soup has undertones of ginger and coconut that create a symphony on your taste buds.  It’s the perfect way to warm up on a cool fall evening or rainy day.

Filled with nutrient-rich veggies including carrots and butternut squash, this is actually the only way my daughter will eat carrots at the present time!  This family-friendly soup is fun to top with nuts, seeds, yogurt or sour cream- create a fun toppings bar for each person to customize their bowl.  Since it is made in the slow cooker and has a short ingredient list, this soup can’t get much easier.  

Butternut squash has a natural sweetness (like carrots), with taste and texture being a cross between a sweet potato and pumpkin.  During the fall and winter, when flu season is in its prime, 1 serving of butternut squash provides about 50% of your daily needs for vitamin C.  It also boasts an impressive dose of potassium, excellent for blood pressure and muscle function, and contains almost 300% of your recommended needs for vitamin A!  

Of course, carrots give a power punch of beta-carotene (vitamin A) as well!  These sweet and spicy Carrot Cake Snack Balls is another recipe that highlights good-for-you carrots and is a winner with everyone in my house!  

Not only do these veggies have some impressive health benefits but the ginger does too!  Of course, it adds some “zing” to the soup but research is showing that it may aid in the following conditions:

  • Improving nausea- during pregnancy, after surgery, and during chemotherapy
  • Upset stomach
  • Rheumatoid arthritis
  • Osteoarthritis- some research suggests that ginger extract may reduce associated pain and inflammation
  • Heart disease- may lower cholesterol and prevent blood from clotting (act as an anticoagulant)

While most of the ginger research is on supplements and exacts, the use of ginger root in the kitchen could very well benefit to your health.  

Creamy soups often have a reputation of being “high fat” and “unhealthy.”  Sadly, labels just contribute to a diet mentality, emphasizing “good” foods and demonizing “bad” ones.  While it is true that a creamy soup often has a higher fat content, it doesn’t make it unhealthy or “off limits.”  But, making these recipes at home allows you to control the quality of the ingredients and what is and isn’t included.  

This healthy Creamy Butternut Carrot and Ginger Soup uses a handful of real ingredients, veggies, spices, and fat.  The coconut milk adds richness along with a slight sweet-nutty flavor and the bit of maple syrup (which could be left out altogether) enhances the sweetness of the squash.  Interestingly, the Panera Vegetarian Autumn Squash Soup, a creamy butternut squash and pumpkin soup, contains over 30 grams of sugar!!!  That is the equivalent of almost 8 teaspoons of table sugar!

Every time you decide to cook at home and make simple and delicious food for you and your family, you are doing yourself a favor.  Enjoy!

Creamy Butternut Carrot Ginger Soup

Jennifer Hunt, RDN, LD
This sweet and savory soup has undertones of ginger and coconut that create a symphony on your taste buds. It's the perfect way to warm up on a cool fall evening or rainy day.
Print Recipe
Servings 6

Ingredients
  

  • 1 lb carrots peeled and chopped
  • 2 lbs butternut squash seeds removed
  • 1 small onion finely diced
  • 1 tbsp coconut oil
  • ¾ tsp kosher salt
  • ¼ tsp black pepper
  • 2 tbsp fresh grated ginger
  • 2 ½ cups low-sodium chicken OR vegetable broth
  • 15 oz can reduced-fat coconut milk
  • 2 tsp pure maple syrup*

Instructions
 

  • In large non-stick pan, saute onion in coconut oil over medium heat until translucent and slightly caramelized. To slow cooker, add carrots, butternut squash, cooked onions, salt, pepper, ginger, and broth. Cook on low for 8 hours or until carrots and squash are fork tender.
  • Puree cooked carrots and squash with the broth in a food processor (this may take 2 or 3 batches). Return the soup to the slow cooker or a pot on the stovetop and add the maple syrup and coconut milk stirring until fully combined. Adjust seasoning and serve! Makes ~8 cups of soup.
    *Maple syrup enhances the sweetness of the squash and carrots but it can be left out completely. Taste the soup before adding this ingredient as these vegetables can be very sweet, especially during peak season.

Notes

Butternut squash can be peeled and chopped before cooking or you can cook with skin on and then scoop the flesh out of the peel before pureeing in the food processor.
Servings: 6, 1 ⅓ cup per serving
Nutrition Per Serving
Calories 221; Total Fat 12g; Saturated Fat 10g; Cholesterol 0mg; Sodium 355mg; Carbohydrate 30g; Dietary Fiber 7g; Sugar 6g; Protein 4g
Topping Ideas
  • Slivered or sliced toasted almonds
  • Roasted pumpkin seeds
  • Flaked coconut
  • Dollop of yogurt or sour cream

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Health
What’s Inflaming You? Should You Follow an Anti-Inflammatory Meal Plan?

Inflammation is a known risk factor for many types of chronic disease.  While not trendy or in vogue, inflammation deserves, if not needs to be discussed. According to the CDC, inflammation induced chronic diseases account for about 70% of deaths in the United States each year!  

Poor diet, smoking, lack of exercise, environmental toxins and stress are just a few of the contributing factors of inflammation.  Research in the The Journal of Clinical & Cellular Immunology states that nutrition may be the most ‘influential’ of all the modifiable factors.

Before we talk about whether YOU should follow an anti-inflammatory meal plan, it is important to FIRST discuss what inflammation actually is and how it affects our health, quality of life and longevity.

 

What exactly is inflammation?

It is the body’s response to an injury, irritation, or infection.  Acute inflammation is short-lived (lasting minutes to days) and is usually accompanied by redness, swelling, edema, heat, and pain.  An example is a cut on your finger.  Acute inflammation is not bad.  In fact, it is a necessary process for the body to heal and repair itself.  

Chronic inflammation can last weeks, months or even years.  While it often does not have immediate visual signs, unlike its acute counterpart, it sets off a series of chain reactions in the body.  Over time, these destructive processes damage cells and can cause disease.  Like acute inflammation, it is a natural body process, but when unaddressed, it is detrimental.   

 

What are some diseases related to chronic inflammation?

Cardiovascular Disease- smoking, poor diet and high blood pressure cause internal inflammatory processes that damage the artery walls and lead to plaque formation.

Some Cancers- inflammatory diseases (ulcerative colitis, Crohn’s disease, and IBD) can contribute to the development and progression of colon cancer.

Diabetes- Evidenced by pro-inflammatory molecules, inflammation also increases with the presence of abdominal fat (in your mid-section); continued inflammation causes more issues including insulin resistance, high blood sugars, elevated cholesterol and risk of blood clots.

Obesity- Fat cells stimulate the production of pro-inflammatory molecules.

Metabolic Syndrome- Inflammation from the existence of several unhealthy conditions worsens insulin resistance, blood glucose management and leads to abnormal cholesterol/lipid levels.

Inflammatory Bowel Disease– Poor diet is one of many factors that can contribute to the development and progression of this inflammatory disease.

Neurodegenerative diseases (like Rheumatoid Arthritis)- This autoimmune disease creates an inflammatory response as the body turns on itself, creating pain and discomfort in the joints.

*this list is NOT a comprehensive list

 

What causes inflammation?  

There are many causes of inflammation (some that you can control and others that you can’t), but nutrients in your diet are highly influential.  They have the power to increase AND decrease inflammation.  Deciding to eat a healthy diet on a regular basis is one of the most critical steps you can take to prevent chronic disease over your lifetime.

 

What are some nutrients that cause inflammation?

Refined carbohydrates and sugar- These contribute to the increased production of inflammatory molecules in your body.  They raise blood sugar, are easy to overeat and contribute to weight gain and high triglycerides.

Trans fats- Often hiding in coffee creamers, packaged baked goods, margarine, popcorn, doughnuts and fast food, trans fats (aka partially hydrogenated oils) can increase LDL cholesterol and increase the risk of cardiovascular disease and type 2 diabetes.  Make sure to read the ingredient list as some companies sneak it in. No amount is considered safe.

Saturated fat- While there may be a few controversial research studies, the majority of research still promotes limiting saturated fat to 10% or less of your calories (22g on a 2000 calorie diet).  Excessive saturated fat at a meal can cause an inflammatory response.

Omega-6 fatty acids- These fats are building blocks for pro-inflammatory molecules.  When our bodies get more of these than it needs, it allows for more inflammation in the body.  The goal is not to eliminate these fats but get a ratio of 4:1 for omega-6 fats to omega-3 fats.  Omega-6 fatty acids are found in processed salad dressings and vegetable oils, as well as many packaged foods and fried foods.

Too many calories- This leads to weight gain and increased fat store.  As stated above, fat is active and produces a variety of molecules including inflammatory markers.

Processed meats- Hot dogs, sausage, bacon… all tend to be high in saturated fat and contain ingredients for preservation that have been shown to contribute to inflammation and increase the risk for colorectal cancer.

Fried foods- These are high-calorie foods with an unbalanced quantity of unhealthy fats (trans, saturated, omega-6s) and cause inflammation after consumption. They often contribute to excess calories and weight gain which leads to a host of diseases and disorders.

What are some nutrients that reduce inflammation?

Omega-3 fats- These essential fats, found in salmon, tuna, sardines, anchovies and other fatty fish, are building blocks for anti-inflammatory molecules that help your body keep inflammation low.

Vitamin C- Antioxidants, like vitamin C, help protect cells during inflammation.  Foods high in vitamin C include red bell peppers, all types of citrus, kiwifruit, broccoli, strawberries, and cauliflower.

Polyphenols- This plant compound category includes a variety beneficial nutrients that are found in fruits and vegetables, olive oil, chocolate, whole grains, and tea.  You simply can’t go wrong by eating a plethora of plant-based foods.

Fiber- in addition to all the touted benefits of fiber, it also appears to lower pro-inflammatory molecules in the body.  This makes it even more beneficial in preventing CVD and type 2 DM.

*There are many other nutrients and foods that help reduce inflammation.

 

What are the best strategies to minimize inflammation?

RECOMMENDATION #1:

Choose a diet rich in fruits and vegetables- while this is not “new” information, only 18% and 14% of individuals consume the recommended servings of fruit and vegetables each day.  Putting this recommendation into practice appears to be one of the most challenging for individuals.  Vegetables and fruit are rich in a variety of vitamins, mineral, fiber, and antioxidants- all nutrients that fight off inflammation and keep cells healthy.  However, research demonstrates that eating 4-5 servings EACH of fruits and vegetables per day reduces levels of inflammatory markers in the body.  

For some inspiration on how to do this, read 3 Simple & Delicious Ways to Add Veggies to Family Favorites.  Or, try out this simple but flavorful roasted veggies recipe– it might turn into your new favorite side dish.  This Mexican Cauliflower Rice is a great substitute for a traditionally refined white rice recipe.  

RECOMMENDATION #2:

Consume 8-12oz fish rich in omega-3 fatty acids per week.  This is the most tasty and efficient way to boost your overall intake of this essential nutrient.  See this list for best choice fish lowest in mercury and contaminants.  

Need some healthy fish recipes?  This Maple Dijon Salmon meal literally takes 20 minutes and is absolutely amazing.  Pack up this easy tuna recipe in your lunchbox for an extra serving of omega-3s!

RECOMMENDATION #3: 

Choose whole grains and whole forms of carbohydrate (fruit, beans, legumes) to increase consumption of fiber and reduce glycemic load (blood sugar spikes). Research suggests that this may help decrease inflammation associated with diabetes, metabolic syndrome, and cardiovascular disease.

Learn more about whole grains and sprouted grains and how to choose the most nutritious choices in the grocery store.  Try out this Slow Cooker Steel Cut Oatmeal for a fast and easy breakfast OR check out these overnight oats recipes that require zero prep time in the morning!

Inflammation isn’t all bad.  It is your body’s way of trying to repair itself and stay healthy.  But when we are consistently consuming foods and beverages that continue the ongoing process, it can lead to chronic disease.  Your food choices now contribute to your quality of life (and medication list!) a decade from now. Similarly, your child’s choices now do the same.  

Prevention isn’t exactly sexy or trendy.  We all know it is important but it doesn’t necessarily give us the feeling of euphoria.  However, each small step you take today adds up to give you a longer and more energetic life in the future.

It is also important to remember that healthy living and disease prevention is not about eating certain healthy foods.  Consuming a wide variety of these nutrient-dense foods on a daily basis builds healthy bodies.  There isn’t 1 supernutrient.  Instead, nutrients work together to fight off inflammation and disease.

 

What does an anti-inflammatory meal plan look like?

Simply, it consists of about 75% plant foods and about 25% high-quality protein, Mediterranean style.  It has adequate calories to fuel your body throughout the day via 3 meals and 1-3 balanced snacks.  An anti-inflammatory meal plan emphasizes eating a variety of foods each week to consume a wide variety of beneficial nutrients.  Of course, it needs to be flavorful and taste fantastic!!  

If you identify as someone that needs to take a more proactive approach to eating anti-inflammatory foods, you are not alone.  In reality, ALL of us should be choosing to eat this way most of the time, with some treats and ‘fun foods’ on occasion.  

Interested in gaining some help to put together an anti-inflammatory meal plan?  I have recently partnered with Living Plate and Gathered Table to offer customizable weekly Anti-Inflammatory Meal Plans.  This is a meal planning service you can try out for free that is curated by Registered Dietitian Nutritionists and ONLY contains recipes developed by dietitians.  You can rest assured that what you are eating is beneficial and nutritionally complete!

The meal plans allow you to add in 1-2 additional snacks to fuel up during your day, depending on your body’s needs.  See this article, The Art of Snacking Well, for a variety of healthy snack ideas and grab the free handout for 15 Fast Snacks That Won’t Leave You Hungry to post in your kitchen.  These Carrot Cake Snack Balls is one of the most popular recipes on my website so you might want to try those out too!

To learn more about the meal plans, click here.

You can also see a sample anti-inflammatory meal plan here.

If you want to contact me with questions, please do!  I am here to support you!

 

TRUTH: “I call heaven and earth to witness against you that today I have set before you life or death, blessing or curse. Oh, that you would choose life; that you and your children might live! — Deuteronomy 30:19 (TLB)

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Fitness
7 Ways Your Body Will Thank You For Exercising

“To enjoy the glow of good health, you must exercise.” — Gene Tunney

Exercise is beneficial- no one will dispute that.  But the fact is that only 33% of adult Americans are making it happen.  So what is hampering the other 66% of individuals?  What is getting in the way of a consistent exercise program that includes 150 minutes (2.5 hours) of aerobic exercise each week?

There is no doubt all of us could throw out several reasons why we skipped a trip to the gym or passed on the walk, but sometimes it is just not appealing.  These are the 5 Most Common Excuses I know!  Exercise requires some work, energy, time, exertion, and even a little sweat.

Most of the people I have met and counseled would say that it was “worth it” once the exercise was over but the most difficult part was getting up and starting, making the time for it and getting over the dread of “having to do it.”  To find the ‘want to,’ you have to dig deep.

The health benefits of exercise are reported frequently on the news and from our healthcare providers, but until we make the knowledge personal, it is just information.  It is the difference between cognitive knowledge and belief. When I believe that information, it has power and I understand it has the capacity to transform my life.  MY life.

What if your body told you ‘thank you’ for exercising, in a variety of ways? What if every time we invested our time and energy in physical activity, we believed…knew… we would get a return?  Well, your body does just that!  It thanks us for caring for it.

Wondering how?

These are 7 ways our body says “Thank You” for exercising…

Weight Management

Simply stated, exercise burns calories…

The more you do, the more calories you burn.

The more energy you exert doing the exercise, the more calories you burn.

The longer you go, the more calories you burn.

The less exercise you do, the harder it is to maintain your weight.  People who are proactive about maintaining their weight consistently exercise.  According to the National Weight Control Registry, an ongoing weight loss study that includes thousands of participants that have lost at least 30# and maintained at least 30# weight loss for 1 or more years, reports that 90% of these successful individuals exercise for an average of 60 minutes per day.  Want to learn more about effective weight loss?  This article shares Effective Habits of Those Who Lost Weight & Kept It Off.

 

Enhances Sleep Quality

Do you ever feel like a walking zombie?  Is it difficult to fall asleep and stay asleep each night? Research from 2005-2010 conducted by the CDC reports that 50-70 million Americans suffer from sleep disorders and deprivation and about 4% use prescription sleep aids.  And, this number is likely to have increased, now, several years later.

Regular physical activity can help you fall asleep AND get better quality sleep.  Research also shows that it may help reset the sleep-wake cycle.  Going out for a walk or jog, heading to the gym for a workout,  or pulling up a favorite workout on the internet may be the perfect non-pharmaceutical sleep aid.  It won’t cost you a dime!  And, the only side effects you will notice will be better mental clarity the next day!

 

Improves Your Mood

Do you ever have a “blah” day?  The ones where you can’t put your finger on what is the matter but something is hampering your joy and sense of fun? Exercise is the solution.  Your body will not be able to hold back producing hormones that improve your mood, help you relax and make you feel great! Don’t believe it?! Test this research out.

Your body was made to move and it will practically shout with delight when you do.  According to the American College of Sports Medicine, some research suggests that moderate exercise (ie. walking) has the potential to improve your mood for up to 12 hours!!  And the research is showing that it doesn’t matter what kind of mood– irritable, angry, sad, etc- the effects remain consistent.  Physical activity, even if only just 1 walk, has the power to change the tone of your entire day!

 

Boosts Your Energy

While this may seem counter-intuitive, if you are feeling tired, physical activity can give you an energy boost.  Many Americans medicate their fatigue with caffeine and sugar to stimulate and give them the jumpstart they need to plow through the rest of the day’s events.  But we can save ourselves some calories, crazy blood sugar highs, and caffeine headaches by grabbing our tennis shoes and water bottle to go get moving.

Exercise pumps oxygen and nutrients to your muscles and tissues to help them work efficiently.  This gives you more energy for the things that matter most to you. The research is showing that inactive people who begin a consistent exercise routine experience boosts in energy levels during the day.  Whether you are an infrequent exerciser, inconsistent exerciser or just need a midday pick-me-up, physical activity will lift your spirits and give you a shot of full-throttle energy, without a warning label.

 

Ramps Up Your Sex Life

Maybe the spark isn’t gone… you just need to know how to activate it.  Sex is active and physical.  Cardiovascular exercise prepares your heart and other muscles for physical exertion.  Physical activity helps you stay mobile, limber and flexible as you age, all things that can enhance your sexual experiences. Hitting the eliptical or grabbing your yoga mat for the class at your gym can contribute to more intimate fulfillment with your spouse.

 

Keeps You Mentally Alert

Cognitive decline is common with aging.  Memory, judgment, and mental alertness can become more difficult and less acute.  Research is showing that physical activity enhances memory and cognitive function at any age, 20 or 80.  Harvard Health writes an article about some published research showing that regular aerobic activity, “appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.” Dementia is real and can be crushing. Exercise appears to stimulate new growth of brain cells that help the brain stay healthy and function well.

If you are ever feeling foggy and need a brainpower boost…exercise.

 

Controls Your Blood Sugar

Exercise improves insulin sensitivity (of your cells) making it easier for insulin to usher glucose from your bloodstream into your cells to be used for energy. Essentially, you need energy to exercise.  Therefore, your body works efficiently to make that energy and in return, lowers your blood sugar.

Everyone, diabetics, pre-diabetics and non-diabetics, should work to maintain healthy serum glucose levels.

Your body is grateful you got moving- it reduces your blood sugar and your risk for diabetes.  Plain and simple.

Exercise is a discipline like many practices (flossing our teeth, meal planning, budgeting) but it feels like punishment if we don’t find the want-to. Choose to become mindful about how it improves your mood, health, and quality of life.  Realizing how it affects the quality of your years can empower you to practice this discipline with a healthy perspective.

Your body will thank you… if you listen.

 

Instead of dread, accept it.

Instead of ignore, complete it.

Instead of contemplate, do it.

 

TRUTH: For the Spirit God gave us does not make us timid, but gives us power, love, and self-discipline.  –1 Timothy 1:7

EDITOR’S NOTE: This article was originally published in October 2016 and was updated in October 2017 for accuracy.

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Health
6 Effective Strategies to Lower Blood Sugar Without Medication

Over 30 million Americans have diabetes.  More than 84 million Americans have prediabetes.

Take a moment…just let that sink in… OVER 100 Million Americans are dealing with blood glucose issues  Sadly, 25% of diabetics and 90% of prediabetics don’t even know they have it!  They are living life with symptoms and a reduced quality of life.

Several months back, I had a conversation with someone that had recently been diagnosed with type 2 diabetes and was still in shock.  She was stunned and almost paralyzed with fear.  Her healthcare office directed her to some classes and over the course of several weeks, she learned to monitor and manage her blood glucose.  While this was not a fun or welcome experience, this woman was owning her health.  She had watched the health of several family members decline due to diabetes.  Sitting in the dark in denial was not an option in her mind.

But, it shouldn’t take a diagnosis of diabetes, prediabetes or metabolic syndrome to encourage us to become proactive in the management of our blood glucose. Every single person can benefit from healthy blood glucose levels.  High serum glucose contributes to cravings, rollercoaster energy levels, chronic inflammation, and over-eating.  Excess glucose in your bloodstream also damages blood vessels and over time, this can affect vision and lead to cardiovascular disease, stroke, kidney disease and nerve problems.

Becoming proactive isn’t complicated, but it does require us to be deliberate and thoughtful.  These are 6 Effective Strategies to Lower Blood Sugar Without Medication (or carb counting)…

 

01. Exercise

When we think about diabetes, our thoughts automatically move to food, specifically sugar and carbs, but exercise plays a significant role in helping individuals lower their numbers.  The best part is that they get really fast results!

Exercise requires energy.  Our bodies convert calories into a usable form of energy called ATP which feeds our muscles and allows us to do hard work! Carbohydrate that has been broken down into simple sugars is the most usable and readily available form of energy.  So, for anyone that is struggling with high blood sugar readings, exercise will lower it.  If you have chronic high blood glucose OR if you have a high serum glucose reading after a carb heavy meal, exercise is an excellent solution.  Essentially, exercise helps use up all the excess glucose hanging around.

Many people might not be interested in a hard gym workout after a big meal, but a walk is a perfect idea!  Go grab your tennis shoes and get moving.  Any movement will provide a benefit and walking for just 20 minutes a day can extend your life by several years!  Exercise actually makes it easier for insulin to get glucose into the cell to be used for energy, reducing the amount of glucose in your bloodstream.

This small research study showed that a 10-minute walk, 3 times per day directly after the meal was MORE effective in lowering blood glucose than a 30-minute walk each day- by 12%!  While more research is needed to investigate this idea further, a short walk after your meal certainly won’t hurt!

 

02. Reduce Added Sugars in Your Diet

While many of us are aware of the common high sugar foods and beverages including cakes, cookies, ice cream, sodas, and candy, one study shows that over 70% of our food supply in the grocery store has added sugar!  It’s everywhere!  Often, it is hidden in foods and we don’t even realize it!  Sadly, it is also hidden in foods that are labeled or considered “healthy” like “gluten-free” or “heart healthy” foods.

Did you know that most packets of flavored oatmeal have 3 teaspoons (1 full tablespoon!) of added sugar!  What about that “healthy gluten-free granola” in your pantry?  (Go check the nutrition label and ingredient list and you might be surprised!)  Sugar plagues us and it isn’t going away.  It is our responsibility to take action by reading nutrition labels and selecting the best options available to us. Find a full list of names for added sugar here– these are a variety of terms that could be used on a nutrition label to indicate sugar.  Read carefully because it is often cleverly disguised.

To make it even easier for you to do your grocery shopping, this is a list of 15 Hidden Sources of Added Sugars AND better options you can find at a regular grocery store!

 

03. Pair Carbohydrate With Protein

Have you ever grabbed a banana for breakfast and taken off?  Have you ever packed a big bunch of grapes for a snack?  Fruit is a wonderful source of healthy carbohydrate because it is loaded with nutrients like potassium and vitamin C as well as antioxidants that help fight off forms of cancer and keep you looking (and feeling!) young.  However, these carbs are broken down into sugar fairly quickly and some types of fruit can raise blood glucose rapidly.

This doesn’t mean we should avoid fruit!  When you hear messages to remove an entire food group, you must question the validity of that statement. Recommendations MUST be backed by science and quality research.  There are very few health conditions that require an individual to remove an entire food group and that should only be done under the guidance and supervision of your healthcare practitioner.

BUT, the key to incorporating fruit and other healthy carbohydrate foods into your diet is to pair it with protein or healthy fat.  By doing this, it slows the release of glucose into your bloodstream so that you avoid the sugar spikes and lows.

Some examples of pairing carbs with protein and healthy fat include:

SNACKS

  • Low fat plain greek yogurt with ½ cup of fresh or frozen berries
  • Low-fat cheese stick with 1 serving of whole grain crackers
  • 1-2 tablespoons of peanut/almond butter with 1 medium apple
  • ¼ cup of guacamole/avocado with 1 serving of whole grain crackers or veggie sticks

**This article has even more snack ideas!!!

MEALS

  • 4-6oz salmon, ½ cup whole grain quinoa, 1.5 cups roasted broccoli, 3/4cup fruit salad
  • 1 cup of cooked oatmeal with 2 tablespoons raisins, and 2 tablespoons of chopped walnuts
  • Open faced sandwich with 1 slice whole grain/sprouted grain bread, 2 tablespoons hummus, 2oz lean poultry, 1sl low-fat cheese, cucumber and tomato salad with Italian dressing, ¾ cup grapes

Don’t forget about breakfast!  This article shows you exactly how to quickly boost your first meal of the day with protein, even when you are rushed for time.

Grab this FREE Printable with 15 FAST SNACKS THAT WON’T LEAVE YOU HUNGRY

04. Lose Weight

Weight loss improves insulin resistance- an issue for anyone with diabetes or prediabetes.  This means that the insulin your body produces (or what you get from an insulin pump) can more efficiently get the glucose into your cell when you lose weight or maintain a healthy weight.

When we gain weight, the receptors on the cells become unable to get the sugar into the cell very well. This means that sugar or glucose stays out in the bloodstream for longer, doing damage to the vessels.  When you lose weight, even just a little bit, you can greatly improve your body’s ability to get glucose into the cell efficiently.

This study of over 1,000 individuals at high risk for diabetes, showed that lowering weight by 5-7% using diet and exercise reduced the incidence of diabetes by over 55%!!  That means a 200lb person who loses 10-14 pounds could cut their risk of diabetes in half!!

The researchers also propose that those who lose even more weight along with meeting the 150-minute weekly physical activity goals and consume less than 25% total fat could reduce risk by up to 90%!

 

05. Choose High Fiber Foods

Fiber is a form of carbohydrate that is not fully broken down.  It has properties that slow the digestive process so that blood sugar does not rise as quickly. Research is suggesting that some types of fiber can actually improve insulin sensitivity, helping the body correctly respond to sugar in your bloodstream.

Of course, we also know that fiber helps you feel full and satisfied.  The higher fiber the meal, the less likely we are to overeat.  And the list of benefits goes on and on… weight control, lowers blood pressure, aids in gut health and bowel motility, helps reduce cholesterol…

Most plant-based foods are sources of fiber including:

  • beans/legumes/lentils
  • Whole grains
  • Starchy vegetables (potatoes, sweet potatoes, winter squash, etc.)
  • Non-starchy Vegetables (leafy greens, broccoli, cauliflower, zucchini, etc.)
  • Fruit
  • Nuts and seeds

Choosing less processed foods and incorporating more produce, beans, and nuts at your meals will naturally add fiber to your diet.  There is no need to take fiber supplements when nature provides all that we need!  

Read more about exactly how much fiber your body needs and where to find it in this article.

Some tasty fiber-filled recipes your whole family will love…

Beef & Bean Pumpkin Chili

Apple Cinnamon Oatmeal Muffins

Edamame Quinoa Salad with Citrus Vinaigrette

Tex-Mex Slow Cooker Chicken & Black Beans

Honey Parmesan Roasted Acorn Squash

 

06. Eat the Protein & Vegetable at the Meal First

Could the order in which you eat your meal affect your blood glucose?  Possibly!  Some very small but interesting studies have shown that eating the protein and/or non-starchy vegetables first, before the carbohydrate at the meal (potatoes, bread, pasta, etc.) could actually contribute to lower blood glucose after the meal, EVEN when people ate the exact same meal.  In fact, the results of 1 study showed that glucose readings were 40-50% and another study 17-37% lower when the carbohydrate was eaten last as opposed to first!

These studies are entirely too small to create national recommendations, but they are interesting nonetheless.  Healthcare practitioners will continue to promote balanced meals using the plate method, focusing on quality of food and appropriate portions as opposed to the order in which we eat foods.  However, individuals who are struggling with high serum glucose after meals might benefit from experimenting with this strategy and trying to eat the carbohydrate foods at the end of the meal.  Another benefit to this strategy is that if you get full on the veggies and protein, you will naturally eat less carbohydrate…IF you stop when satisfied!

While there are over 100 million individuals with diabetes or prediabetes, EVERYONE needs to give attention to managing blood glucose. Your energy, vitality, and longevity depend on it!

It is important to note that medication and/or insulin can be a helpful and necessary part of blood sugar control.  Never discontinue taking or change the dose of medications or insulin without consulting with your healthcare practitioner.  It is also important for you to share with them changes you are making in your diet and lifestyle so that they can assess your care plan and make sure that the treatment strategies you are employing are working synergistically and appropriately.

But, relying on medication or insulin alone, will not yield optimal blood glucose readings.  Only when diet and lifestyle complement the rest of your treatment plan, will you feel your best, improve quality of life and promote longevity.

ACTION STEP: Choose 1 strategy and begin to implement it this week.  Give your total attention to this 1 activity.  Once you begin feeling confident and comfortable with this healthy behavior, add in another one.  If you are monitoring your blood glucose regularly, you will begin to notice a gradual decline towards healthy levels.

The American Diabetes Association has more information on blood glucose, diabetes, and prediabetes.

For counseling, coaching and nutrition services tailored to your individual needs, contact me to set up an appointment!

TRUTH: For God did not give us a spirit of fear, but of power, love and self-control.  –2 Timothy 1:7 ESV

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Recipes
Tex-Mex Slow Cooker Chicken & Black Beans

Life without Mexican food is like no life at all. –Unknown

Agree?!  To date, I haven’t met an individual that doesn’t like tex-mex!  But you don’t have to go to the local Mexican restaurant to get your fix!  This easy slow cooker recipe is so simple and delicious!  By utilizing some pantry ingredients and your spice cabinet, you can throw this together in a matter of minutes!  No crazy or expensive ingredients- just real food your family already loves!

My favorite way to eat this Tex Mex Slow Cooker Chicken & Black Beans is as a taco salad because it allows me to load on lots of veggies into 1 meal.  But, if making tacos or enchiladas with it, try out my Mexican Cauliflower Rice so that your plate isn’t lacking veggies!  

If you are always on the hunt for easy, family-friendly recipes that don’t disappoint, this is a must try!

Tex-Mex Slow Cooker Chicken & Black Beans

Jennifer Hunt, RDN, LD
Print Recipe
Servings 6

Ingredients
  

  • 1.5 lbs boneless, skinless chicken thighs
  • 1 cup salsa your favorite brand
  • 15 oz can black beans low sodium, drained
  • 1.5 tsp chili powder
  • 1 tsp cumin
  • ¼ tsp paprika
  • ¼ tsp garlic powder
  • ¼ tsp kosher salt
  • ¼ tsp black pepper

Instructions
 

  • In small bowl or ramekin, combine all spices. 
  • Place chicken in slow cooker and sprinkle with seasoning. Top with beans and salsa. 
  • Cook on low for 5-6 hours. Shred chicken before serving.

Notes

  • Chicken breasts (skinless) can easily be substituted for the chicken thighs
  • Double or triple this recipe to make enough to freeze for another family meal or send leftovers for the week
  • I pureed the salsa because my husband doesn’t prefer chunks of onion and tomatoes, but this is completely unnecessary if your family likes salsa- save yourself the step!
Lower Sodium Options
  • Choose no salt added beans OR compare brands as they will differ.
  • Compare brands of salsa.  While the general nutrition of most jarred salsa is the same, sodium is the one nutrient that often differs.
  • Leave out the kosher salt altogether.
  • Remember that some tex-mex toppings like cheese also have sodium.
Yummy Serving Ideas
Chicken Taco Salad- Place chicken and beans over a bed of romaine lettuce, tomatoes, black olives and top with a dollop of yogurt or sour cream and salsa!
Tacos- Serve in warmed whole grain flour or corn tortillas with your favorite toppings!
Enchiladas- Fill tortillas and then place in baking dish with enchilada sauce and cheese; serve with cilantro and a dollop of yogurt.
“Rice Bowl”- Place shredded chicken and beans over cooked cauliflower rice and top with cilantro and dollop of sour cream!
Nutrition
218 Calories; Fat 6g; Sat Fat 1.5g; Cholesterol 80mg; Sodium 548mg; Potassium 297 mg; Carbohydrate 18g; Fiber 4g; Sugar 3g; Protein 26g

 

 

(before)

(after)

 

ENJOY!!

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Health Recipes
Power Up Your Bowl of Oatmeal with Protein

Did you know that some research suggests that individuals should consume as much as 20-30 grams of protein at each meal?!  Even breakfast!?  Protein is an important macronutrient that often gets over-consumed at dinner and under-consumed at breakfast.  And research shows that making up for it later in the day isn’t as effective as getting a moderate amount at each meal.

Protein plays an active and necessary role in your diet:

  • Keeps you full and satisfied between meals
  • Helps maintain muscle mass and avoid sarcopenia (muscle loss with aging)
  • Aids in muscle synthesis (building muscle)
  • Can help manage and lose weight, specifically body fat
  • Used to make hormones, enzymes, blood cells and much more!

As we embrace cooler mornings and autumn leaves, many of us are thinking about hot beverages and breakfast foods to fill us up before we depart for our day. Oatmeal, a common hot breakfast cereal, is one of those foods and rightfully so!  Oats boast some excellent nutritional benefits including heart and gastrointestinal health, satiety, and blood sugar control.  This Complete Guide to Oats describes the different varieties and each of their benefits.  They are certainly an excellent way to start your day! But, while oatmeal is warm, nutrient dense and easy to make, 1 serving of oats only has ~5 grams protein.  

When thinking about how to create meals that are balanced, nutrient dense and will keep you full for hours, it is necessary to eat high fiber carbohydrate, satisfying protein and healthy fat all in one meal. This includes breakfast too!

Consuming 30 grams of protein may OR may not be appropriate and feasible for you.  A chat with your Registered Dietitian can help you determine your exact needs.  However, if you ever feel the “morning munchies” or start losing energy mid-morning or maybe you just feel sluggish from the get-go and can’t get yourself up and running, then it is time to take a look at your breakfast!

If you have a tendency to grab a packet of flavored oatmeal, most brands are loaded with about 1 tablespoon of sugar, and a variety of artificial flavors.  The “low sugar” or “weight control” versions often have artificial sugars that you may or may not be okay with consuming.  Instant packets are also more processed and even lower in protein than the rolled oats/old fashioned oats.  While convenient, these instant packets of oatmeal don’t provide a balanced or healthy breakfast. But there are solutions…

First, let’s begin with the basic oatmeal recipe:

TRADITIONAL OATMEAL FOR 1

  • ½ cup old fashioned oats
  • 1 cup water or liquid
  • Dash of salt

StoveTop Instructions: Bring liquid and salt to boil in small pot.  Add oats and cook on medium heat for about 5 minutes, stirring occasionally.

Microwave Instructions: Combine all ingredients in a medium size microwave safe bowl and cook on high for 2 ½ – 3 minutes.

OATMEAL TIPS & TRICKS

  • The recipe can be doubled, tripled or even quadrupled and rewarmed later in the week with a splash of water or milk in the microwave.  Slightly reduce liquid as you increase the number of servings.
  • Add a variety of seasonings including cinnamon, pumpkin pie spice, vanilla and flavored extracts.
  • Make your own “oatmeal packets” in plastic sandwich bags by including oats, salt, and spices.  At work, add oat contents, liquid, and extracts to medium bowl and microwave.

Of course, you can try out my easy Slow Cooker Steel Cut Oats recipe blueprint that cooks while you sleep and save yourself the 3-5 minutes each morning.  It also makes enough servings for the entire family!!

NOW…

Let’s POWER UP your morning bowl of oats with protein so that you can stay satisfied and energized all morning!

 

EGG WHITES

Eggs are a remarkable source of high-quality protein, containing 4 grams for only 17 calories.  Adding an entire egg (yolk & white) to the oatmeal does affect the flavor but adding only the white makes it virtually undetectable.  The white cooks into the hot oatmeal almost instantly changing from translucent to a whitish color.  As you

How-To: Once oatmeal is cooked, stir in 1-2 egg whites into hot oatmeal.  Either separate the yolk from the white or use an egg white product like All Whites (make sure the product is egg whites only WITHOUT added flavors or salt).  The egg white will cook into the hot oatmeal almost instantly changing from translucent to a whitish color, but the oatmeal must be hot.  The more you stir it up, the less noticeable it will be!

Key Tip: The oatmeal must be hot (but not boiling!) to cook the egg white.  IF you use egg whites from a carton (like All Whites), they are pasteurized, removing any fear of salmonella.

 

Carrot Cake Oatmeal

Jennifer Hunt, RDN, LD
A delicious and nutritious start to your day!
Print Recipe
Servings 1

Ingredients
  

  • 8 oz unsweetened almond milk
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • pinch of salt
  • 1 small carrot shredded
  • 1 Tbsp raisins
  • 1/2 cup rolled oats
  • 1/3 cup egg whites like All Whites
  • 2 Tbsp chopped walnuts

Instructions
 

  • Add almond milk, spices, salt, shredded carrot and raisins to a small saucepan. Bring to simmer on medium-high heat. Reduce heat to medium-low and add in oats. Cook until thick porridge texture. 
  • Remove from heat and stir in egg whites. Place back on the warm burner and allow to sit for 1-2 minutes with the lid on. The texture will gradually thicken. Pour into bowl and top with chopped walnuts and a sprinkle of cinnamon.  

Notes

Double, or triple the recipe.  Reheat in the microwave with a splash of milk.
Nutrition
Calories 377; Fat 15g; Saturated Fat 0.6g; Cholesterol 0mg; Sodium 319mg; Potassium 532mg; Carbohydrate 45g; Fiber 9g; Sugar 9g; Protein 19g
 

PROTEIN POWDER

This is a quick solution to add a big boost of protein.  The brand and flavor you use will contribute to the flavor and texture. From my experience, whey protein powder blends in fairly well, but feel free to try other options including vegan ones like (chia, hemp, pea protein) or even “green” powders.  The amount of protein added completely depends on the product you use and how much.  If the package indicates that 1 scoop is 20 grams of protein and you add half, then you have added 10 grams of protein to your oatmeal.  Sliced or mashed banana or other types of fruit and extracts can help “hide” any undesirable protein powder flavors.

Option #1 How-To:  Remove oatmeal from heat and allow to cool slightly.  When it is warm, stir in desired quantity of protein powder until combined.

Option #2 How-To: Mix protein powder with 2-4 tablespoons of milk.  Then stir into oatmeal.  This allows you to dissolve any lumps before adding (can shake up in a small cup with a lid or whisk together).

Key Tip: If the oatmeal is too hot, the protein powder will not mix in and will look (and taste) grainy or lumpy.  

 

GREEK YOGURT

Full of high-quality protein, calcium, vitamin D and potassium, greek yogurt is quite a powerhouse of nutrients!  Add a few dollops into warm or chilled oatmeal to make it creamy and luscious.  Per ¼ cup serving (2 oz), plain low-fat greek yogurt contains ~6 grams protein and ~40 calories.

Of course, you could always make any version of these amazing Overnight Oats too!

And, if you want a completely different take on your bowl of oatmeal, try this Berry Vanilla Baked Oatmeal recipe that contains 6 grams protein per serving and then add a big dollop of greek yogurt when serving!

How-To: Simply stir into your bowl of warm or cool oatmeal.

Key Tip: Use low-fat (made with 2% milk) or whole fat yogurt- this makes the oatmeal more creamy, significantly reduces the tang, and decreases the chances of the yogurt curdling.  BUT, the oatmeal must not be hot, only warm or cool.

 

MILK

While water might be the common liquid used to make oatmeal, milk is an easy substitution that adds valuable nutrition and makes the oatmeal extra creamy. Of course, the type of milk you use determines the overall protein and nutrition of your bowl of oats.

Cow’s milk generally has the most protein coming in at 8 grams per 1 cup serving.  Soy milk is another high protein choice and depending on the brand, will average 8 grams as well.  While soy is a plant milk, it is considered high-quality protein because it is the one plant that contains all essential amino acids.  Brands of plant-based milks (almond, coconut, hemp, rice, etc.) will differ depending on what nutrients the manufacturer adds during processing.  This chart provides some of the basic information on each type of milk:

Milk Type Protein Calories
2% Cow’s Milk 8 grams 120
Unsweetened Soymilk Beverage 7-9 grams 80-90
Unsweetened Almond Milk Beverage 1 gram 30-60
Unsweetened Coconut Milk Beverage* 0-1 gram 60-90

*Actual coconut milk (often canned), contains >400 calories and >40g total fat, of which most is saturated fat per 1 cup serving.

How-To: Replace the water in the recipe with milk- it’s that simple!

Key Tip: When using milk in stovetop oatmeal, watch carefully to ensure it does not boil over.  Milk is a great liquid to use in this slow cooker oatmeal recipe with no risk of a messy cleanup!

 

NUTS & NUT BUTTERS

This creamy or crunchy topping can give your bowl of oats a boost of nutty protein and nutrition. Nuts are generally a good source of healthy monounsaturated fats, but they also contain about 2-6 grams protein per 1 ounce serving.  Each nut has a different nutrient profile, but these charts point out the basics.

Whole Tree Nuts & Peanuts

Nut (1oz) Protein Calories
Almonds 6 grams 163
Walnuts 4 grams 185
Peanuts 7 grams 170
Cashews 5 grams 157
Pistachios 6 grams 158

 

Nut Butters

Nut Butter (2 tbsp) Protein Calories
Almond Butter 7 grams 190-200
Peanut Butter 8-9 grams 190-210
Cashew Butter 6 grams 190-200

*Choose nut butter with no added sugar

How-To: Sprinkle on top or stir in a spoonful!

Key Tip: Measure your serving of nuts and nut butters to stay aware of calories added.

 

SEEDS

Not only do seeds add protein and fiber but a fun texture to a hot bowl of oatmeal!  Some seeds are ideal in ground form in order to best absorb nutrients (sometimes teeth just can’t get through the outer layer to the nutrient dense interior).  Others, you can literally sprinkle and then dig in your spoon!

Seed Protein Calories
Chia 3 grams 60
Hemp 3 grams 60
Flax (ground) 1.5 grams 35

How-To: Sprinkle on top or stir into oatmeal after cooking.

Key Tip: Experiment by adding different types of seeds to see which ones you like best!

Oatmeal is a great way to fill up each morning and give yourself the healthy carbs it needs to think clearly and stay energized, but adding a little extra boost of protein will ensure you don’t get those nagging morning munchies!  Try out 1 or all of these different methods to power up your bowl of oatmeal with protein and see which you like best!

 

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