Don't just cut carbs! They are the primary source of energy for the human body, which means you can't do without them! When it comes to healthy diet that includes carbs, it's important to think in terms of quality over quantity.
experts at NorthShore University HealthSystem break down the carbohydrate--the good, the bad and the necessary--in our latest infographic. Click on the image below to view our full infographic on the importance of the carbohydrate in your diet.
Pumpkins aren’t just for decoration. They can and should be eaten too! Pumpkins
are high in fiber and vitamin A, which can protect your vision, and full of flavor but still low in calories. So, when you head to the store or patch to grab one or two to meet your Halloween needs, don’t forget to snatch up one more for a healthy, tummy-warming
Nothing says, "It's autumn!" quite like a warm, hearty bowl of soup. Katrina Herrejon, Registered Dietitian and Certified Diabetes Educator, Adult Endocrinology Group, shares her favorite recipe for pumpkin soup:
Recipe makes 4 servingsServing size 1 cup
*Store bought 100% pumpkin puree can be substituted if fresh pumpkin is unavailable. If using pre-made pumpkin puree skip
to step five on the instructions.
Nutrition Information (per serving): Calories: 266Fat: 13gCarbohydrate: 30gFiber: 7gProtein: 7g
Do you have a healthy, yet delicious pumpkin recipe
you traditionally make this time of year?
What’s growing in your herb garden this summer? Healthy, flavorful sage isn’t just for seasoning meats, though it has that reputation.
The subtle flavor and distinctive scent can elevate healthy, vegetarian-friendly recipes too. If sage is a standout among your summer crops, we have the perfect recipe for potlucks, barbeques and quick-fix dinners.
Katrina Herrejon, Registered Dietician and Certified Diabetes Educator,
Adult Endocrinology Group, puts sage front and center in a recipe that’s perfect for summer and beyond:
Serving Size 1 cup (c)
Recipe makes 5 servings
2.5c low sodium vegetable stock
1c dry millet
1 tsp canola oil
1/2of an onion (5oz)
1/2c dried cranberries (2oz)
1/4c cranberry juice
1/8c fresh sage finely chopped (0.1oz)
1/2c pecans roasted and chopped (1.5oz)
Salt and pepper to taste
Nutrition Information (per serving):
Total Fat: 12
Total Carbohydrate: 51
What's your favorite way to use sage?
We weren’t made to sit around all day; yet, research shows that the average American spends roughly 13 hours sitting each day. For some, their desk job might deserve part of the blame. Don’t let your job impact your health. Prolonged sitting can increase
your risk of obesity, heart disease, diabetes and more.
The experts at NorthShore University HealthSystem have put together an infographic that is full of simple, fun ways to get up and move throughout the day, even while at work. Stop sitting and get moving! Click on the image below to view our
full infographic and discover easy ways to get some extra exercise at work.
Cinco de Mayo is a time to get together with friends and family to celebrate Mexican culture and, of course, food. This year, try one or all of these delicious vegetarian recipes and keep your Cinco de Mayo happy and healthy.
Katrina Herrejon, RD, Certified Diabetes Educator,
Adult Endocrinology Group at NorthShore, shares three of her favorite Cinco de Mayo recipes:
Traditional Spanish gazpacho is a tomato-based vegetable soup that is served cold. This “Mexican-style” gazpacho is also served cold (or at room temperature), but it’s more like a fruit and vegetable salad. If you have never had this type of gazpacho
before, you may be surprised how well the sweet, salty, tart and spicy aspects enhance the natural flavors of the fruit and vegetables.
Serving size 1 cup
Recipe makes 4 servings
1c fresh pineapple, finely chopped
1c cucumber, finely chopped
1c jicama, finely chopped
1c mango, finely chopped
1/4c freshly squeezed orange juice
2 tbsp lime juice
1 tsp your favorite dried chili powder or cayenne pepper or paprika
1/4c queso fresco (optional)
Nutrition Information (without cheese)
Total Fat: 0g
Total Carbohydrate: 19g
Nutrition Information (with cheese)
Total Fat: 2g
Total Carbohydrate: 19g
Some people avoid avocados because they are high in fat. Luckily, avocados contain unsaturated fats, which, when eaten in moderation, are a delicious part of a healthy diet. And it’s not Cinco de Mayo without a little guacamole. By serving guacamole
with carrot and jicama sticks, you will be able to enjoy this tasty side dish without the extra calories and fat of tortilla chips.
Serving size 1/4c
Recipe makes 10 servings
3 ripe avocados, halved, seeded and peeled
1 Roma tomato, diced
½ of a medium onion, diced
1 serrano pepper, seeded and minced
1 tbsp cilantro, finely chopped
1 lime, juiced
Salt to taste
2.5c carrot sticks (for dipping)
2.5c jicama sticks (for dipping)
Total Fat: 6g
Total Carbohydrate: 11g
Poblano Peppers and Onions
This traditional dish is often made with high fat crema Mexicana and/or cheese. By using light sour cream and omitting the cheese in this recipe, the calorie content is greatly reduced and the star ingredients—the poblano peppers and onions—can really shine.
Servings size 3 tacos
Recipe makes 4 servings
5 poblano peppers
1 large onion, sliced
3/4c light sour cream
12 corn tortillas
Salt to taste
Nutrition Information (without tortillas)
Total Fat: 4g
Total Carbohydrate: 9g
Nutrition Information (with tortillas)
Total Fat: 6 g
Total Carbohydrate: 39g
Fiber: 6.5 g
What are your favorite Cinco de Mayo recipes?
Fresh spring rolls are a quick way to boost your intake of nutrient-dense foods. Simply purchase the pre-made
rice papers (spring roll wrappers), fill with your favorite vegetables, roll, and enjoy. You can add lean protein like shrimp, chicken breast or tofu to make spring rolls a more filling snack or a meal. Low sodium soy sauce is a perfect accompaniment to
these healthy treats.
Certified Diabetes Educator at NorthShore, shares her recipe for healthy spring rolls three ways:
Spicy: Serrano pepper, radish, lettuce and green onion
American: Avocado, carrots, zucchini, red pepper and basil
Shrimp: Shrimp, cucumber, bean sprouts and cilantro
Reasons to Love Spring Rolls:
Nutrition Information Spicy:
Total Fat 1g
Total Carbohydrate 9g
Nutrition Information American:
Total Fat 3g
Total Carbohydrate 10g
Nutrition Information Shrimp:
Total Fat 1.5 g
Total Carbohydrate 9g
*Nutrition information may vary based on brand of spring roll wrapper used.
There is no cure for type 2 diabetes but it can be controlled. Controlling type 2 diabetes can become
a seamless part of your daily life, from eating a healthy, well-balanced diet to making time for regular exercise. Lifestyle changes like these are important to prevent diabetic health issues, but it is equally important to stay on top of appointments and
health checks with your physician. It doesn’t take long for high blood sugar to damage your body, so regular testing and checkups to catch problems as early as possible are vital.
Mary Bennett, RD, LD, CDE, Diabetes Education Outpatient Manager at NorthShore, shares a checklist of important diabetic tests and when they need to be done to help you take control of your own type 2 diabetes care:
Join us November 14th at 10 a.m. for an online medical chat "Living with Diabetes: The Importance of Foot Health" with Harry Papagianis, D.P.M., NorthShore-affiliated Podiatrist. Submit your questions here.
It’s hard to avoid the temptation of having something sweet—whether it’s an after- dinner treat, a mid-afternoon snack or something you indulge in to reward yourself for a hard day’s work. Like most things, in moderation, sugar shouldn’t lead to any long-term
health concerns. However, when consumed in excess—both in its natural form and processed form—sugar can lead to some very serious health conditions.
Mary Bennett, RD, LDN, CDE, a diabetes educator at NorthShore, identifies some of the health concerns that excess sugar can lead to:
The American Heart Association has set a limit for consumer consumption of sugar, which includes:
How do you control your cravings for something sweet? What is your favorite alternative snack?
With the holidays right around the corner, it’s hard not to be tempted by flavorful sides, festive drinks and decadent desserts. For those with diabetes, the struggle to avoid some of these foods may be a challenge, especially with many planned family dinners
and holiday parties.
However, diabetics don’t have to completely deprive themselves from the traditional foods and meals that the season brings. Romy Block, MD, a NorthShore endocrinologist, gives the following tips for managing diabetes during the holidays:
It’s important to note that these tips shouldn’t just apply to the holidays. Managing your diabetes is a process and making small changes can really help to make a big difference.
What ways have you found success in managing diabetes during the holidays? What holiday foods are the hardest for you to avoid?
This past week, diabetes has taken the spotlight after celebrity chef Paula Deen announced that she has Type 2 diabetes. As the most common form of diabetes, this condition affects more than eight percent of children and adults in the United States.
Mary Bennett, RD, LDN, CDE, a Diabetes Education Manager at NorthShore, identifies who is at risk for being diagnosed with diabetes. She also talks about key symptoms to be mindful of in her video interview.
According to Bennett, the following risk factors exist for diabetes:
What are you currently doing to help reduce your risk of diabetes?