The Canadian Diabetes Association`s Healthy Living

Transcription

The Canadian Diabetes Association’s
Healthy
Living
Calendar
2015
Sponsored by
1-800-BANTING (226-8464)
diabetes.ca
Diabetes: a threat to your health
Most Canadians are aware of the dangers of chronic diseases, such as cancer and heart disease.
But did you know that diabetes also poses a very real threat to your health?
The Canadian population is aging, and obesity rates are rising. Our lifestyles are increasingly sedentary.
Currently, more than nine million Canadians are living with diabetes or prediabetes. And, 20 people are
diagnosed with diabetes every hour of every day.
How you can help
in the fight against diabetes
The good news is that there are many steps you can take to protect yourself. Lifestyle changes
can dramatically reduce your risk and keep you healthy. And for those living with diabetes, healthy
behaviours can help prevent complications. So, get informed and get started!
Donate, give gently used clothing and more, fundraise, sponsor an
event or a Team Diabetes Lace Up participant, or give on the job at
diabetes.ca/donate.
What is diabetes?
Become a volunteer. Find a role near you at diabetes.ca/volunteer.
Diabetes is a chronic, often debilitating and sometimes fatal disease in which the body either cannot
produce the hormone, insulin, or cannot properly use the insulin it produces. This leads to high levels of
glucose (sugar) in the blood, which can damage organs, blood vessels and nerves. The body needs insulin
to convert glucose into an energy source.
Become an advocate and help people with diabetes live to their full
potential at diabetes.ca/advocacy.
Type 1 diabetes is an autoimmune disease that occurs when the pancreas no longer produces any
insulin or produces very little insulin.
Type 2 diabetes is a disease that occurs when the pancreas does not produce enough insulin to meet
the body’s needs and/or the body is unable to respond properly to the actions of insulin which is
known as insulin resistance.
Gestational diabetes is first diagnosed or first develops during pregnancy. Blood glucose levels usually
return to normal following delivery, but both mother and child are at higher risk of developing type 2
diabetes later in life.
Prediabetes refers to a condition where a person’s blood glucose levels are higher than normal, but not
yet high enough to be diagnosed as type 2 diabetes. Fifty per cent of people with prediabetes go on to
develop the disease.
If you think you may have diabetes, or the risk factors for diabetes, you need to take action now.
First, talk to a health-care professional about your concerns, including your risk factors and symptoms.
He or she can arrange for a blood test, if needed. It’s also important to educate yourself. For more
information about diabetes, visit diabetes.ca.
About this calendar
Along with each month’s recipe, you will also find health tips from registered dietitians (RDs)
across the country who volunteer with the Canadian Diabetes Association (CDA). For carbohydrate
choice information and for additional recipes, please visit diabetes.ca/recipes.
Veggie Sunrise Peppers
Prepare a fun, quick and colourful
breakfast any morning of the week
that the whole family will love.
Yield 4 servingsServing Size 1 egg and 1 slice
of bread per serving
Ingredients
1large sweet pepper,
red green or yellow
1 tsp (5 mL)
canola oil
4
eggs
¼ tsp (1.25 mL) each salt and pepper
4 slices whole-grain bread
4 tsp (20 mL)
butter, softened
¼ cup (60 mL) salsa
Instructions
1. Cut top and bottom off pepper;
set aside. Cut the inner tube into
four ½-inch (1.25-cm) rings;
reserve excess pepper for
another use. Heat oil in large
non-stick skillet set over
medium-high heat. Add pepper
rings and crack an egg in centre
of each ring. Season with salt
and pepper. Cook, covered, for
5 to 7 minutes or until top of
yolks is set.
2. Meanwhile, toast bread until golden
and spread with butter. Cut each slice
into 5 fingers. Serve eggs with toast
soldiers and salsa.
Health Tip
Nutritional Analysis Calories 127, Fat 5g, Saturated Fat 2 g,
Trans Fat 0 g, Sodium 75 mg, Sugars 1.5 g, Protein 5.5 g,
Fibre 3 g, Carbohydrate 15 g
Eggs are a high-quality complete protein containing 14 key nutrients. According to
Canada’s Food Guide, two eggs are equal to one serving size of meat alternatives.
To reduce saturated fat and cholesterol in many recipes, you can substitute two egg
whites for a whole egg. – Lisa DeWolf, registered dietitian, Isle Madame, N.S.
Sunday
Monday
December 2014
S
M
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W
7
1
2
3
8
9 10
14 15 16
Tuesday
Wednesday
February 2015
T
F
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21 22 23 24 25 26 27
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Thursday
Friday
Saturday
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2
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New Year’s Day
11 12 13 14
17 18 19 20 21
22 23 24 25 26 27 28
28 29 30 31
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31
National Non-Smoking
Week
January
The Canadian Diabetes Association’s Healthy Living Calendar 2015
BECOME A MONTHLY DONOR and join a group of our most loyal
and dedicated supporters. Visit diabetes.ca/donate for more information.
diabetes.ca | 1-800-BANTING (226-8464)
Red Beans and Rice
Red beans and rice is a staple in many cultures.
This flavourful version substitutes canned beans
for dried ones and uses lean turkey sausage to keep
saturated fat in check.
Yield 6 servingsServing Size 2/3 cup (150 mL) bean mixture
and ½ cup (125 mL) rice per serving
Ingredients
2 Tbsp (30 mL)
canola oil, to divide
6 oz (170 g)
smoked turkey sausage, thinly sliced
1½ cups (375 mL) diced onions
4
medium garlic cloves, minced
2 cans no-salt-added red kidney
(15 oz/443 mL each) beans, rinsed and drained
1 tsp (5 mL)
dried thyme leaves
2
dried bay leaves
1 Tbsp (15 mL)
Louisiana hot sauce
¼ tsp (1 mL)
salt
3 cups (750 mL)
hot cooked brown rice
Instructions
1. In a large saucepan or Dutch oven, heat
1 Tbsp (15 mL) canola oil over mediumhigh heat. Sauté sausage 2-3 minutes or
until richly browned on edges, stirring
frequently. Set aside on separate plate.
Reduce heat to medium. Add onions and
cook 4 minutes or until beginning to lightly
brown, stirring frequently. Stir in garlic and
cook 15 seconds, stirring constantly.
2. Add beans, thyme and bay leaves. Stir in cooked
sausage, hot sauce, salt and remaining 1 Tbsp (15 mL)
canola oil. Heat until cooked through. Serve over rice.
Health Tip
Nutritional Analysis Calories 320, Total Fat 9 g,
Saturated Fat 0 g, Cholesterol 15 mg, Sodium 360 mg,
Carbohydrates 45 g, Fibre 13 g, Sugars 3 g, Protein 16 g,
Potassium 562 mg
Beans contain plant protein, fibre, and resistant starch (it doesn’t get digested
when you eat), which help to decrease your appetite, and to control your weight,
and blood sugar and cholesterol levels. Beans can also lower your risk for
developing heart disease. – Shabnam Jabrani, registered dietitian, Mississauga, Ont.
Sunday
1
National Heart Month
8
15
22
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
2
3
4
5
6
9
10
11
12
13
16
17
18
19
20
21
23
24
25
26
27
28
Family Day (BC)
Family Day
(AB, SK, ON)
Louis Riel Day (MB)
Islander Day (PE)
Ash Wednesday
Chinese New Year
7
14
Valentine’s Day
January 2015
S
4
M
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T
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W
7
March 2015
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9 10
11 12 13 14 15 16
February
17
15 16
11 12 13 14
17 18 19 20 21
18 19 20 21 22 23 24
22 23 24 25 26 27 28
25 26 27 28 29 30 31
29 30 31
STAY INFORMED and join the fight against diabetes by subscribing to the quarterly
magazine, Diabetes Dialogue, and the free monthly e-newsletter, Diabetes Current.
Visit diabetes.ca/dialogue and diabetes.ca/current.
Stir-fried Pork and Broccoli with Garlic-Ginger Sauce
Yield 4 servings Serving size 1 cup (250 mL)
Ingredients
Pork
¾ lb (350 g) pork tenderloin, cut into ½-inch (1.25-cm) cubes
1 Tbsp (15 mL) sodium reduced soy sauce
1 tsp (5 mL)
cornstarch
1 tsp (5 m )
dry sherry
Garlic Ginger Sauce
¼ cup (60 mL) low-sodium chicken broth
1 tsp (5 mL)
oyster sauce
2 tsp (10 mL)
cornstarch
2 Tbsp (30 mL) canola oil, to divide
2
cloves garlic, sliced, to divide
4 slices ginger, to divide
3/4 lb (350 g) broccoli crowns, cut into ½-inch (1.25-cm) pieces
1/3 cup (75 mL)
low-sodium chicken broth
2
stalks green onion, thinly sliced
Instructions
1. In medium bowl, mix together pork, soy sauce, cornstarch
and sherry. Marinate in refrigerator at least 30 minutes.
2. In small bowl, stir together broth, oyster sauce and
cornstarch. Set aside.
3. In wok or heavy skillet, heat 1 Tbsp (15 mL) canola oil over
medium-high heat. Add half of garlic and half of ginger and
sauté until fragrant, about 30 seconds. Add pork and stir-fry
about 4 minutes, browning meat and cooking until no
longer pink. Scoop pork onto a separate plate. Set aside.
4. In wok or skillet, heat remaining 1 Tbsp (15 mL) canola oil
over medium-high heat. Tip wok to coat bottom of pan with
canola oil. Add remaining garlic and ginger. Stir-fry until
fragrant, about 30 seconds. Add broccoli and sauté for 1 minute.
Pour in broth and cover wok or skillet. Cook for 3 minutes.
5. Remove cover and cook until most of liquid is evaporated. Add
pork. Stir sauce, making sure cornstarch is dissolved, then add to
pork and broccoli. Cook until sauce is thickened, about 2 minutes.
Stir occasionally to coat meat and broccoli with sauce. Sprinkle in green
onions and cook for another minute. Serve immediately. Nutritional Analysis Calories 200, Total Fat 9 g,
Potassium 653 mg
Reducing your sodium intake is a small change that can have a big impact. Many prepared
foods – canned goods, ketchup and soy sauce – are available in reduced-sodium versions.
One tsp of regular soy sauce has 409 mg of sodium; the same amount of reduced-sodium
soy sauce has 142 mg. – Christina Vaillancourt, registered dietitian, Courtice, Ont.
Health Tip
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
2
3
4
5
6
7
8
9
10
11
12
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15
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17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
National Nutrition Month
Daylight Savings Time
begins
Palm Sunday
St. Patrick’s Day
National Dietitians Day
First day of spring
February 2015
April 2015
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26 27 28 29 30
March
GET ACTIVE BY JOINING TEAM DIABETES and help the Canadian Diabetes Association! Walk or run in exciting
events across Canada and around the world. Challenge yourself or your work colleagues. Or support them by
sponsoring them in an event. Visit teamdiabetes.ca for more information and to register today.
Asian Orange-Soy Marinated Salmon
This Asian-inspired marinade blends together traditional
ingredients found in teriyaki sauce such as soy sauce, garlic
and ginger, but adds orange juice and chili flakes for a twist.
Canola oil showcases these ingredients beautifully while
protecting the salmon on the grill.
Yield 4 servings Serving size 1 fillet (4 oz / 125 g)
Ingredients
3 Tbsp (45 mL)
2 Tbsp (30 mL)
3 Tbsp (45 mL)
¼ cup (60 mL)
¼ cup (60 mL)
3 Tbsp (45 mL)
1½ Tbsp (20 mL)
2
2
2 tsp (10 mL)
1 tsp (5 mL)
low-sodium soy sauce
sesame oil
honey
orange juice
canola oil
chopped cilantro
finely chopped ginger
cloves garlic, finely minced
green onions, finely chopped
orange zest
red pepper flakes
4 salmon fillets
(4 oz / 125 g each)
Instructions
1. In non-reactive mixing bowl (plastic or glass),
mix together all ingredients except for salmon.
2. In heavy resealable plastic bag, place marinade
and salmon, turning bag over a few times and
refrigerate about 1 to 2 hours.
3. Remove salmon from marinade and discard.
4. Place on hot, lightly oiled grill and barbecue for
5 to 8 minutes, depending on desired doneness.
Tip Beef or chicken can be substituted for the salmon.
Health Tip
Potassium 15 mg
Fatty fish, such as salmon, mackerel, anchovies, sardines, herrings and
trout, are rich in Omega-3 fatty acids. Bake, broil and steam rather than fry,
sauté or deep fry. – Rema Sanghera, registered dietitian, Vancouver
Sunday
Monday
March 2015
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15 16
Tuesday
May 2015
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17 18 19 20 21
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Wednesday
Thursday
1
2
Friday
3
Good Friday
Passover begins
Saturday
4
11 12 13 14 15 16
22 23 24 25 26 27 28
17 18 19 20 21 22 23
29 30 31
24
31
25 26 27 28 29 30
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Easter Sunday
National Volunteer Week
Orthodox Easter Sunday
Easter Monday
World Health Day
April
Earth Day
11
Passover ends
MAKE A DIFFERENCE AS A VOLUNTEER. To get involved, visit diabetes.ca/volunteer or call
1-800-BANTING (226-8464) to speak to a volunteer engagement coordinator in your region.
Mushroom and Barley Pilaf with a Poached Egg
Yield 6 servings Serving size 1 cup (250 mL) pilaf with 1 egg
Ingredients
4 cups (1 L)
sodium reduced vegetable broth
2 tbsp (30 mL) canola oil
1
onion, finely chopped
1 tbsp (15 mL)
finely chopped fresh thyme
1 tbsp (15 mL)
finely chopped fresh rosemary
4 cups (1 L)assorted mixed mushrooms, such as cremini,
shiitake and oyster, sliced
1½ cups (375 mL)barley
2
cloves garlic, minced
½ tsp (2 mL)
each salt and pepper
2 cups (500 mL) chopped asparagus, blanched
¼ cup (60 mL) chopped fresh parsley
6
eggs
Instructions
1. Pour broth into saucepan set over medium heat; bring to a
simmer. Reduce heat to low to maintain heat. Heat oil in
Dutch oven set over medium heat. Add onion, mushrooms,
thyme and rosemary. Cook for 7 to 10 minutes or until
browned. Add barley, garlic, salt and pepper. Cook for
2 minutes or until well coated and fragrant.
2. Ladle in 1 cup (250 mL) broth. Cook, stirring constantly,
until almost all the liquid is absorbed. Continue to add all but
½ cup (125 mL) of broth, 1 cup (250 mL) at a time and stirring
constantly, for 20 to 25 minutes or until barley is tender but
still slightly toothsome in the centre. Stir in asparagus, reserved
½ cup (125 mL) broth and parsley. Cook for 2 to 3 minutes or
until heated through. Adjust salt and pepper to taste, if desired.
3. Meanwhile, fill saucepan with about 3-inches (8-cm) of water. Heat
until water simmers gently. Break cold egg into small dish or saucer.
Holding dish just above simmering water, gently slip egg into water.
Repeat for remaining eggs. Cook in barely simmering water for 3 to
5 minutes or until white is set and yolk is cooked to desired level of
doneness. Remove eggs with slotted spoon. Drain well on paper
towel. Place over each portion of barley.
Nutritional Analysis Calories 342,
Fat 11.5 g, Saturated Fat 2.5 g, Trans Fat 0 g,
Sodium 260 mg, Sugars 2.5 g, Protein 17 g,
Fibre 10 g, Carbohydrate 45 g
Health Tip
Barley contains vitamins and minerals, and soluble fibre, which
can help to lower cholesterol – important for people with diabetes. Cooked
barley has a low glycemic index (GI), which raises your blood sugar levels
slowly. – Sharlene Clarke, registered dietitian, Whitehorse, Yukon
Sunday
Monday
April 2015
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Wednesday
Thursday
June 2015
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Tuesday
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Friday
Saturday
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Discovery of insulin
announced (1922)
Mother’s Day
17
24
Victoria Day
31
World No Tobacco Day
May
LEAD THE FIGHT AGAINST DIABETES AT WORK through payroll deductions, an employee matching gift
program, a workplace campaign or event. Visit diabetes.ca/givingatwork for more information.
Mexican Cilantro Bean Spread
This is a great appetizer to take to your
next get-together. Serve with fresh vegetable
sticks or baked tortilla chips.
Yield 12 servings Serving Size 1/3 cup (75 mL)
Ingredients
2 Tbsp (30 mL) canola oil
1
onion, finely chopped
2
garlic cloves, minced
1 can 19 oz (540 mL) white navy beans,
rinsed and drained
½ tsp (2 mL)
minced chipotle chile pepper
½ tsp (2 mL)
cumin
1 tsp (5 mL)
oregano
1/3 cup (75 mL)
chopped red pepper
1/3 cup (75 mL)
low-sodium chicken stock
2 Tbsp (30 mL) cilantro, finely chopped
1
Roma tomato, finely chopped
½ tsp (2 mL)
salt
¼ tsp (1 mL)
ground black pepper
Instructions
1. To make bean spread, heat canola oil in sauté
pan over medium-high heat. Add onion and
garlic; sauté until transparent. Add beans, chipotle
chile pepper, cumin, oregano and red pepper.
Heat 4 minutes.
2. Mash beans with potato masher or back of
wooden spoon. Add chicken stock as needed to
desired consistency. Add cilantro and tomato.
Season with salt and pepper to taste.
Health Tip
Nutritional Analysis Calories 70, Total Fat 2.5 g, Saturated Fat 0 g,
Cholesterol 0 mg, Sodium 110 mg, Carbohydrates 8 g, Fibre 3 g,
Sugars 1 g, Protein 3 g, Potassium 137 mg
Looking for an inexpensive source of protein and fibre?
Add beans to soups and salads, or use in dips and spreads.
– Maria Ricupero, registered dietitian, Toronto
Who we are
The Canadian Diabetes Association
(CDA) is a national charity and
membership association, founded
in 1953 by Dr. Charles Best,
co-discoverer of insulin.
We are committed to excellence,
partnership, innovation, integrity
and respect. We are supported by a
community-based network of volunteers,
members, employees, health-care
professionals, researchers and partners.
By providing education and services to
people living with diabetes, advocating
on their behalf, supporting innovative
research and setting the standard for
diabetes care, we are delivering on our
mission to lead the fight against diabetes
by helping people with diabetes live
healthy lives while we work to find a cure.
Every day, the Canadian
Diabetes Association is:
• Creating awareness about diabetes
and speaking out on issues affecting
people living with diabetes.
• Providing hope and improving the
lives of people living with diabetes.
• Supporting promising discoveries
through research.
You can make a difference
For more than 50 years, the CDA
has been leading the fight against
diabetes. By joining the fight today,
you can help:
• F und 111 research initiatives underway
across the country – any one
of which could lead to a cure or offer
new, life-changing treatments.
• P rovide vital support through programs
and services, as well as the most
up-to-date information and tools, to
help the more than nine million
Canadians living with diabetes or
prediabetes better manage the disease.
• H
elp people with diabetes live to their
full potential by advocating to all
levels of government to improve
diabetes policies, access to quality care,
and fair and equitable treatment.
For more information on how to give
or get involved, visit our website or
call us today.
diabetes.ca
1-800-BANTING (226-8464)
Eggs have always had 14 important vitamins and nutrients
including protein, iron and vitamin A.
Natural goodness. Brought to you by your local egg farmers.
lesoeufs.ca
eggs.ca
The Plate Method
Using a standard dinner plate, follow this model to control your portion sizes.
Fruit
Vegetables
at least 2 kinds
Grains and
starches
potato, rice,
pasta
Meat and
alternatives
Milk
fish, lean meat,
chicken, beans,
lentils, eggs
Healthy eating is essential to managing diabetes
Grains & Starches
Milk & Alternatives
Meat & Alternatives
•Choose whole grains
•Choose high-fibre grains, especially those
with soluble fibre (such as barley, brown rice,
multigrain pasta)
•Choose low-glycemic index foods
•Choose lower-fat milk (such as skim or 1%) and milk products
(such as low-fat yogurt)
•Choose low-fat milk alternatives such as soy- or rice-based products
•Choose at least 2 meals per week of fatty fish
(such as salmon, trout, sardines)
•Choose plant protein more often (such as tofu,
legumes, lentils)
•Choose lean meats, trim visible fat, remove skin
from poultry
•Choose lower-fat cheese (those varieties with less
than 20% milk fat)
Fruits
•Choose whole and unprocessed fruit for more fibre
Tips:
✔ Choose lower-fat foods
Vegetables
• Choose a variety of colours
•Choose high-fibre vegetables
•Choose fresh vegetables if possible
✔ Limit saturated fats
✔ Choose high-fibre foods
✔ Avoid trans fats
Handy portion guide
Grains and starches*
Your hands can be very useful in estimating appropriate portions. When planning a meal, use these portion sizes as a guide.
Vegetables*
Choose an amount the
size of your fist for fruit,
grains and starches.
Choose as much as you can hold in both
hands. Choose brightly coloured vegetables
(e.g., green or yellow beans, broccoli).
utritive
Valeur n(1
25 mL)
se
par 1/2 tas
Facts
Nutritiong (2 slices)
servin
1 Per 90 g
Amount
70
Calories 1
3 Fat 2.7 g
0.5 g
Saturated
g
+ Trans 0
0 mg
l
ro
4 Choleste
200 mg
5 Sodium
rate 36 g
Carbohyd
Fibre 6 g
6
Sugars 3 g
lue
% Daily Va
Teneur
2
4%
5%
8%
13 %
24 %
g
Protein 8
0%
Vitamin C
%
1
A
Vitamin
16 %
Iron
%
2
m
Calciu
Meat and alternatives*
Choose an amount the size of the
palm of your hand and the
thickness of your little finger.
otidienne
% valeur qu
0
Calories 7
0%
g
0
s
e
id
Lip
0%
g
saturés 0
g
+ trans 0
mg size on the package to the
1.Serving size Compare
the
l 0serving
0%
Cholestéro
amount that you eat.
g
m
5
m
6%
Sodiu
g you if there is a little or a lot of
7
1
2.% Daily Value
(%
DV)
tells
s
e
id
c
12 %
Glu
nutrient in one Fserving.
Compare
similar
products.
Choose
g
3
s
ibre
foods with a lowerc%
DV
of
fat
and
a
higher
%
DV
of fibre.
g
Su res 14
Read the nutrition facts
3. Choose foods with:
0g
Protéines
4%
• Lower fat content
Vitamine C
%
0
A
e
Vitaminfat
4%
• Little or no saturated
Fer
%
0
• No trans fat Calcium
Fat*
Limit fat to an amount the
size of the tip of your thumb.
Milk and alternatives*
Drink up to 250 mL (8 oz) of
low-fat milk with a meal.
4.Cholesterol
• Choose foods with little or no cholesterol.
5.Sodium
• Choose foods with less sodium.
6.Fibre
• Choose foods high in fibre.
• Aim for 25 g or more of fibre per day.
Read the ingredient list on food packages.
Avoid foods containing these fats:
• Hydrogenated or partially hydrogenated oil or shortening
• Tropical fats such as coconut, palm and palm kernel oils
* Food group names taken from Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management.
Please refer to this resource for more details on meal planning. © Canadian Diabetes Association, 2005.
My healthy habits checklist
Sample meal plans
For smaller appetites
For bigger appetites
Check the box that best describes your habits.
Breakfast:
Breakfast:
cold cereal (½ cup/125 mL)
whole grain toast (1 slice)
1 orange
low-fat milk (1 cup/250 mL)
peanut butter (2 tbsp/30 mL)
tea or coffee, black
Lunch:
cold cereal (½ cup/125 mL)
whole-grain toast (2 slices)
1 orange
low-fat cheese (2 oz/60 g)
Lunch:
I limit the alcohol I drink to what is best for me.
1 sandwich
- 2 slices of whole-grain bread or 6-inch pita
- lean meat, chicken or fish (2 oz/60 g)
- non-hydrogenated margarine (1 tsp/5 mL)
carrot sticks
grapes (½ cup or 15 pieces)
low-fat plain yogurt (¾ cup/175 mL)
Dinner:
soup (1 cup/250 mL)
1 sandwich
- 2 slices of whole-grain bread or 6-inch pita
- lean meat, chicken or fish (3 oz/90 g)
- tomato slices
- non-hydrogenated margarine (1 tsp/5 mL)
carrot sticks
grapes (½ cup or 15 pieces)
low-fat plain yogurt (¾ cup/175 mL)
Afternoon snack:
I have healthy eating habits such as choosing low-fat foods and avoiding
saturated and trans fat.
1 medium apple or small banana
Dinner:
£ Yes
potato (1 medium) or
cooked rice (2/3 cup/150 mL)
vegetables
non-hydrogenated margarine (1 tsp/5 mL)
lean meat, chicken, or fish (2 oz/60 g)
cantaloupe (1 cup/250 mL)
Evening snack:
low-fat cheese (1 oz/30 g)
whole-grain crackers (4)
1 large potato or cooked noodles (1½ cup/375 mL)
vegetables
green salad with low-fat salad dressing
lean meat, chicken or fish (4 oz/120 g)
1 medium pear
Evening snack:
peanut butter (4 tbsp/60 mL)
whole-grain crackers (4)
Take charge
of your health!
£ Yes
£ No
£ Not sure
I take my blood pressure medication as my doctor prescribed.
£ Yes
£ No
£ Not sure
I take my cholesterol medication as my doctor prescribed.
£ Yes
£ Yes
£ No
£ No
£ Not sure
£ Not sure
I limit cholesterol-containing foods such as egg yolks, liver, and shrimp. I
make high-fibre choices (such as eating whole grain breads, cereals, lentils,
and dried beans).
£ Yes
£ No
£ Not sure
I eat enough vegetable and fruit servings every day by following Eating Well
with Canada’s Food Guide.
£ No
£ Not sure
I stay physically active by exercising 150 minutes each week.
£ Yes
£ No
£ Not sure
I manage stress in a healthy way.
£ Yes
£ No
£ Not sure
I am a non-smoker.
£ Yes
£ No
£ Not sure
If you answered Yes to all of the above, you are on the right track.
If you answered No to one or more of these goals, decide what
steps you are ready to take.
Visit diabetes.ca/takecharge for tools developed from the CDA’s 2013
Clinical Practice Guidelines to help you better manage your diabetes.
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National Aboriginal Day
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make a gift in honour of someone special. Visit diabetes.ca/donate for details.
Grilled Chicken on Mustards with Pineapple Vinaigrette
Yield 4 servingsServing size 1 chicken breast half, about
2 cups (500 mL) salad and 3 Tbsp (45 mL) dressing.
Ingredients
Chicken
1 tsp (5 mL)
ground cumin
½ tsp (2 mL)
ground allspice
¼ tsp (1 mL)
salt
4 (3 oz/90 g)boneless, skinless chicken breast halves,
trimmed of fat, rinsed and pat dry
1 Tbsp (15 mL)
canola oil
Salad
6 cups (1.5 L)packed fresh mustard greens or spinach or kale,
torn into bite-size pieces
½
medium red bell pepper, thinly sliced
1ripe medium mango, peeled, pitted and chopped
Vinaigrette
1/3 cup (75 mL)
pineapple juice
2 Tbsp (30 mL)
granulated sugar
3 Tbsp (45 mL)
white balsamic vinegar
1½ Tbsp (20 mL) canola oil
2 tsp (10 mL)
grated orange zest
¼ tsp (1 mL)
salt
¼ tsp (1 mL)
coarsely ground black pepper
1/8-¼ tsp (.05-1 mL) dried pepper flakes
Instructions
1. To prepare chicken: In a small bowl, combine cumin, allspice
and salt. Brush both sides of chicken with 1 Tbsp (15 mL)
canola oil and then sprinkle with cumin mixture. Cook
chicken 5 minutes on each side or until no longer pink and
juices run clear. Place on cutting board and let stand
5 minutes before thinly slicing diagonally.
2. Meanwhile, prepare salad by arranging equal amounts of
greens, bell pepper, and mango on each of four dinner plates.
3. To prepare vinaigrette: Whisk together all ingredients. Spoon
dressing evenly over each serving and top with equal amounts
of chicken slices. Sprinkle with additional black pepper, if desired.
Nutritional Analysis Calories 250, Total Fat 10 g, Saturated Fat 1 g,
Cholesterol 40 mg, Sodium 390 mg, Carbohydrates 25 g, Fibre 4 g,
Sugar 13 g, Protein 16 g, Potassium 609 mg
Health Tip
Choose dark, leafy greens, such as spinach and kale, for salads and sides. They’re rich in
fibre, vitamins and minerals. With vinaigrettes, portion control is key even with healthier
options, which still contain fat. – Kathryn Arcudi, registered dietitian, Pointe-Claire, Que.
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Saturday
Nunavut Day (NU)
Ramadan ends
Eid-al-Fitr
SUPPORT THE CANADIAN DIABETES ASSOCIATION and protect the environment by donating gently
used clothing, household items and electronics. Visit diabetes.ca/clothesline to learn more about our
three easy options: home pick-up, drop-off in a donation box or at a Clothesline® donation centre.
Cumin and Garlic Scented Lamb Skewers
This grilled spiced kabob is inspired by the popular street vendors of
Western China. Traditionally made with lamb, the recipe works with beef
or chicken, too. Canola oil helps prevent the meat from sticking to the grill.
Yield 9 kabobs
Serving Size 1 kabob
Ingredients
2 Tbsp (30 mL) cumin seeds, or 1 Tbsp (15 mL) ground cumin
1 Tbsp (15 mL) dried red pepper flakes
6
garlic cloves, finely minced
1 Tbsp (15 mL) finely minced ginger
1 tsp (5 mL)
ground Szechwan peppercorns
1 tsp (5 mL)
chili powder
1 Tbsp (15 mL) freshly ground black pepper
2 tsp (10 mL)
sea salt
1½ lb (750 g)lamb shoulder or leg,
cut into 1-inch (2.5-cm) cubes
¼ cup (60 mL) canola oil
bamboo skewers soaked
in water overnight
canola oil, for brushing
Instructions
1. In small, dry frying pan, heat cumin seeds over medium
heat until fragrant or until they start to turn golden,
about 2 minutes. Remove to cool then place into
electric grinder, or mortar and pestle, and grind until fine.
Place into mixing bowl and mix together well with rest
of spices, garlic, pepper and salt.
2. In another mixing bowl, mix lamb and canola oil until well
coated. Add spice mixture and mix well to coat. Cover with
plastic wrap and refrigerate for at least 6 hours or overnight.
Alternatively, marinate in large, heavy, resealable plastic bag
and refrigerate.
3. Skewer four to five pieces of lamb on each skewer. Heat
prepared grill or barbecue until medium high to high heat.
4. Brush small amount of canola oil over each skewer and grill,
turning frequently, about 6 to 8 minutes, or until desired doneness.
Saturated Fat 1.5 g, Cholesterol 50 mg, Sodium 60 mg, Carbohydrates 2 g,
Fibre 0 g, Sugars 0 g, Protein 16 g, Potassium 37 mg
Health Tip
Make a heart-healthy choice by selecting leaner cuts of lamb, such
as the leg, loin, shoulder and shank cuts. Trim visible fat from
the meat. – Catherine Freeze, registered dietitian, Charlottetown
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Civic/Provincial Day
(MB, NT, ON, SK, NU)
British Columbia Day
Heritage Day (AB)
New Brunswick Day
Natal Day (NS, PE)
August
HELP PEOPLE WITH DIABETES LIVE TO THEIR FULL POTENTIAL. Join supporters who are
fighting for the rights of Canadians living with diabetes for access to quality care, support
and equitable treatment. Visit diabetes.ca/advocacy to find out more.
Vegetarian Hot and Sour Soup
Traditional hot and sour soup is meat-based,
but this vegetarian version gets its protein boost
from tofu and eggs.
Ingredients
4
dried Chinese black (shiitake) mushrooms
hot water
2 tsp (10 mL)
canola oil
1
carrot, peeled and julienned
5 cups (1.25 L) vegetable broth
¼ cup (60 mL) canned bamboo shoots, drained, julienned
3 Tbsp (45 mL)cornstarch, dissolved in ¼ cup (60 mL)
cold water
3 Tbsp (45 mL) low-sodium soy sauce
1/3 cup (75 mL)
plain rice vinegar
¾ tsp (4 mL)
ground white pepper
6 oz (170 g)
savory baked or firm tofu, julienned
2
eggs, lightly beaten
2
stalks green onion, thinly sliced
Instructions
1. In small bowl, soak dried mushrooms in hot water for
20 minutes or until softened. Cut off stems and any hard
areas and discard. Cut caps into thin slices. Set aside.
2. In stock pot, heat canola oil over medium-high heat. Add
mushrooms and carrots and cook 2 minutes or until carrots
are just soft. Add vegetable broth and bamboo shoots and
bring to a boil. Add cornstarch mixture and stir until soup
thickens, about 2 minutes. Add soy sauce, rice vinegar and
white pepper. Stir.
3. Add tofu and bring soup back to a boil. While stirring soup
in circular motion in one direction, pour eggs in thin stream
into soup.
4. Remove soup from heat. Stir in green onions. Taste and
adjust flavour with rice vinegar and white pepper. Serve
Nutritional Analysis Calories 80, Total Fat 3.5 g,
Saturated Fat 0g, Cholesterol 55 mg, Sodium 450 mg,
Carbohydrates 8 g, Fibre 2 g, Sugars 2 g,
Protein 4 g, Potassium 89 mg
Health Tip
A vegetarian, or whole-food plant-based, diet is made up of vegetables,
fruits, legumes, seeds and soy proteins in their whole form. A vegetarian
diet is linked with a lower body weight and a lower risk of developing
type 2 diabetes. – Christina Mayrand, registered dietitian, Hartland, N.B.
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August 2015
October 2015
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Labour Day
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Rosh Hashanah begins
Grandparent’s Day
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Wednesday
Rosh Hashanah ends
Eid-al-Adha begins
Yom Kippur begins
World Heart Day
September
Eid-al-Adha ends
Yom Kippur ends
First day of fall
GIVE THE GIFT OF HOPE to millions of Canadians affected by
diabetes by leaving a gift in your will. Visit diabetes.ca/legacy
or call 1-800-BANTING (226-8464) to find out more.
Root Vegetable Mash with Coriander
This comforting root vegetable dish is flavoured with a spice blend that makes it
pleasantly hot and very delicious. If you don’t have a mortar and pestle, place the
spices inside a heavy plastic, resealable bag and crush with a rolling pin.
Yield 8 servings Serving size ½ cup (125 mL)
Ingredients
2 medium ½ lb (250 g) russet or Yukon Gold
potatoes, peeled and cut into large pieces
1 large ½ lb (250 g) sweet potato,
peeled and cut into large pieces
1 large ½ lb (250 g) parsnip,
1 large ½ lb (250 g) turnip,
2 Tbsp (30 mL) coriander seeds
4 dried red chiles (like chile de arbol), stems discarded
¼ cup (60 mL) finely chopped fresh cilantro
½ tsp (2 mL)
coarse kosher or sea salt
Instructions
1. In large saucepan filled halfway with water, add potatoes,
sweet potatoes, parsnips and turnip. Bring water to boil
and then lower heat to medium and cook, partially covered,
until vegetables are very tender, 15 to 20 minutes. Drain
vegetables. Transfer them to medium bowl and coarsely
mash. Cover mashed vegetables to keep warm.
2. While vegetables cook, in small skillet, heat canola oil over
medium-high heat. Add coriander and chiles and stir-fry until
coriander seeds are reddish brown and chiles are blackened,
about 1 minute. Turn off heat. Using slotted spoon, transfer
chiles and coriander to mortar. Reserve spiced oil. Grind chilies
and coriander with pestle, scraping spice blend into center with
spatula until it has consistency of finely ground black pepper.
3. Once vegetables are smashed, add reserved spiced oil into
vegetables along with ground spice blend, cilantro and salt.
Stir well to combine and serve warm.
Carbohydrates 15 g, Fibre 4 g, Sugars 3 g,
Protein 2 g, Potassium 158 mg
Health Tip
Root vegetables, such as sweet potato, carrot, onions and beets, are rich
in vitamins, and fibre, which has many benefits for people with diabetes.
An easy way to serve them? Roast them in the oven with a drizzle of oil.
– Michelle Corcoran, registered dietitian, Waterville, N.B.
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Nobel Prize awarded
for discovery of insulin
(1923)
Saturday
Thanksgiving Day
October
World Food Day
31
Banting House 95th
anniversary
Halloween
NEED HELP MANAGING YOUR DIABETES? Visit diabetes.ca/multicultural for
resources that provide people with diabetes, including those from the Chinese, South
Asian and African Caribbean communities, with culturally appropriate information.
Braised Beef and Vegetable Stew
This beef and vegetable stew is a healthy take on a hearty
classic. Braising allows the beef and vegetables to reach
the perfect tenderness while the tomatoes, red wine
and Worcestershire give the dish just the right
amount of acidity. If you prefer, additional
broth can be substituted for the wine.
Ingredients
2 lb (1 kg)
lean stew beef or bison
2
medium onions, diced
3 cups (750 mL) chopped carrots, about 6 carrots total
2 cups (500 mL)cubed rutabaga, about
1 x 2-inch (2.5 x 5-cm) cubes
4
cloves garlic, minced
1 tsp (5 mL)
thyme leaves
½ tsp (2 mL)
ground black pepper
¼ cup (60 mL) whole-wheat flour
1 cup (250 mL) low-sodium beef broth
1 cup (250 mL) canned crushed tomatoes
1 cup (250 mL) red wine, merlot or
Burgundy wine
½ cup (125 mL) water
1 Tbsp (15 mL) Worcestershire sauce
2
stems fresh rosemary
Instructions
1. Preheat oven to 350 °F (180 °C).
2. In large, 14 cup (3.5 L) Dutch oven or large,
oven-safe, covered pot, place beef, onions, carrots,
rutabaga and garlic. Drizzle with canola oil and toss to coat.
3. Sprinkle with thyme, pepper and flour. Toss to coat.
4. Add beef broth, tomatoes, red wine (if using), water
and Worcestershire. Place rosemary stems on top.
5. Cover and cook for 2½ to 3 hours. Remove from oven. Remove
rosemary, stir and serve. Store leftovers in refrigerator for up to three days.
Saturated Fat 1.5 g, Cholesterol 65 mg, Sodium 490 mg,
Potassium 714 mg
Drinking in moderation is key for people with diabetes. A cooking time of two to three hours
reduces the alcohol content of the wine in this stew. However, if you take insulin or some oral
medications, alcohol can cause low blood sugar, or hypoglycemia – a condition that’s important
to recognize and know how to treat. – Anne Garrett, registered dietitian, Kugluktuk, Nunavut
Health Tip
Sunday
Monday
Tuesday
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30
Diabetes Awareness
Month
Daylight Savings
Time ends
Wednesday
Thursday
Friday
Saturday
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Remembrance Day
Diwali
7
14
World Diabetes Day
Frederick G. Banting
born (1891)
October 2015
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NOVEMBER IS DIABETES AWARENESS MONTH!
Visit diabetes.ca to find out about events in your area and how you can get involved.
Apple -Raisin Crumble
This tasty, healthy dessert
is delicious served warm or cold.
Yield 10 servings
Ingredients
8 medium apples (6 McIntosh, Jonathan or Gala and
2 Granny Smith), unpeeled, chopped into ¾-inch cubes
1/3 cup (75 mL)
raisins
2 Tbsp (30 mL) packed dark brown sugar
1 tsp (5 mL)
vanilla extract
1 Tbsp (15 mL) cornstarch
12 gingersnap cookies
½ tsp (2 mL)
ground cinnamon
1 Tbsp (15 mL) packed dark brown sugar
2 Tbsp (30 mL) maple syrup or honey
Instructions
1. Preheat oven 350 °F (180 °C).
2. In medium mixing bowl, combine apples, raisins,
2 Tbsp (30 mL) brown sugar, vanilla extract and
cornstarch, toss gently, yet thoroughly until cornstarch
is dissolved. Place in a 11 x 7-inch (28 x 18-cm) baking
dish and set aside.
3. P lace gingersnaps in small plastic resealable bag.
Using back of spoon or meat mallet, crush cookies
to coarse texture. Place in small mixing bowl and
add remaining ingredients, except syrup. Stir to
blend thoroughly and sprinkle evenly over fruit.
4. Bake, uncovered, 45 minutes or until fruit is bubbly.
Remove from heat, drizzle syrup evenly over all and
let stand 10 minutes to absorb flavours. Store cooled
leftovers covered with plastic wrap in refrigerator
up to two days.
Tip If smaller amount is desired, divide recipe in
half and bake in a loaf pan.
Nutritional Analysis Calories 190, Fat 2.5 g,
Potassium 265 mg
Health Tip
In moderation, sugar can be part of healthy eating for people with diabetes.
Fruits add sweetness while providing fibre, vitamins and minerals. Sugars, such
as brown sugar, honey and maple syrup, raise blood glucose levels, so the key
is to use smaller amounts – Sadia Mian, registered dietitian, Guelph, Ont.
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Volunteer Day
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Friday
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January 2016
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Hanukkah ends
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28
First day of winter
December
Christmas Eve
Christmas Day
Boxing Day
Kwanzaa starts
31
New Year’s Eve
IT’S NOT TOO LATE TO MAKE YOUR 2014 DONATION.
Visit diabetes.ca/donate before December 31.

The Canadian Diabetes Association`s Healthy Living

Transcription

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