I’ve provided nutrition counseling for newly diagnosed and long-time diabetic kids and adults. Plus many relatives from my mom’s side of the family live with diabetes. What many folks don’t realize is that if you go over 4 to 5 hours between meals, a snack may be just what you need in order to help keep your blood sugar levels under control.

Snacking Guidelines
Snacks are “mini meals” that should help contribute important vitamins and minerals to your diet. Keep snacks at around 150 calories and keep track of the total carbohydrates (around 15 to 30 grams per snack). Speak to your registered dietitian to get the exact numbers that work for you.

Oftentimes the perfect time to snack is mid-afternoon. Many folks tend to eat lunch at around 1:00 pm and dinner at 7:00pm. To prevent that dip in blood sugar, mid-afternoon is the perfect time to plan a snack. This is also the time that folks crave something sweet and with a little careful planning, it’s possible.

5 Snack Ideas

#1: Easy trail mix
11 unsalted almonds
½ cup whole grain cereal

Total: 165 calories and 18.5 grams carbohydrates

#2: Veggies & Dip
1 cup sliced cucumber
10 baby carrots
¼ cup hummus

Total: 156 calories and 22 grams carbohydrates

#3: Cheese & Crackers
1 part-skim mozzarella string cheese
5 whole wheat crackers

Total: 170 calories and 15 grams carbohydrates

#4: PB & J
1 slice 100% whole wheat bread
1 tablespoon natural peanut butter
1 tablespoon sugar-free jam

Total: 174 calories and 20 grams carbohydrates

#5: Cottage Cheese & Fruit
½ cup reduced fat cottage cheese
1 cup sliced strawberries

Total: 148 calories and 19 grams carbohydrates

Satisfying Your Sweet Tooth
Many of my clients find that sugar-free candies is all they need. Alongside a healthy snack, it can calm a sweet tooth without shooting your blood sugar through the roof. A long-time favorite candy of mine is Werther’s Original Caramel. When I was a little girl, my grandpa used to give them to me as a special treat. Today, my son gets those same caramel treats from his great grandma – talk about passing along a family tradition!

Werther’s now also has sugar-free varieties, which is perfect for many of my diabetic clients and my family members with diabetes (including my mom who’s pre-diabetic). They come in delicious flavors like the original Classic Caramel, Caramel Coffee, Caramel Apple, and Caramel Cinnamon. One piece of sugar free Hard Candies has 8 calories and 0 grams of sugar. Include 1 or 2 pieces at snack time, being sure to account for the calories.

TELL ME: What’s your favorite diabetic-friendly snack?

This post is sponsored by Werther’s Original and provided me with the caramel candy photo.

By Stephanie Perruzza, MS, RD, Contributing Blogger

Spring is in the air, and boy have I been busy!  Among other things, my spring-cleaning checklist includes: de-cluttering my closet (tougher than it sounds), my kitchen, my pantry, my desk, but most importantly my body.  Yes, that’s right! Your body certainly deserves to be healthy and happy, so why not spend a little time this season focusing on what you put in it?

Change Your Cuisine: Eat Clean
Being healthy involves eating healthy, and the best way to start is focusing on eating fresh, wholesome and nutritious foods.  “Clean eating” is the concept of consuming whole foods like fruits, vegetables, whole grains, and lean proteins instead of processed foods and refined sugars. Though it’s been around since the 1960’s, it has recently gained a lot of attention.

This lifestyle is a foundation to promote healthier food choices without the need for strict rules and guidelines.  “Clean” foods contain many essential vitamins, minerals and fiber, providing plenty of nutrients to help keep your body full and energized.  By eating “clean”, you avoid high amounts of processed, sugary and refined foods, which are higher in calories and tend to be less nutritious.

Research has shown that eating wholesome foods like fruits, veggies, whole grains and lean proteins can help decrease the risk of heart disease, diabetes, cancer and aid in weight control.  Eating whole foods can also help boost your immune and liver function and improve energy levels, helping you maintain optimal health.

Spring into Clean Eating
Clean eating is what you make of it. The more wholesome foods you choose to eat, the greater the benefits.  Here are 5 wholesome foods to add to your diet this season:

#1: Artichokes
These little flowers are rich in vitamin C providing about 20% of the recommended daily value per 1 medium artichoke. It is also considered a good source of iron with 16% the daily recommended value.  Artichokes also contain the flavonoid silymarin, which may help boost liver function.  Look for ones with tight leaves and clean, freshly cut stems.

#2: Beets
These dark purple powerhouses are rich in folate providing 37% of the recommended daily value per 1 cup. They also contain the phytonutrient betalin, shown to have anti-inflammatory and detoxification properties.  Beets are usually eaten raw in salads or can be roasted or boiled to enhance their sweet flavor.  If you do roast or boil, only do so for 15 minutes to prevent loss of nutrients.

#3: Cherries
This red-hot sweet or sour “super-fruit” is now in its peak season. Cherries are a good source of fiber providing 13% of the recommended daily value in 1 cup.  They also contain the phytonutrient anthocyanin, which is thought to help reduce inflammation.

#4: Fennel
This sweet, licorice-like flavored bulb is most often associated with the popular Mediterranean diet. All parts of this veggie can be eaten – the bulb, stalk, leaves and seeds.

#5: Rhubarb
This veggie (yes, it’s a veggie) is often presumed as a fruit because of its tart flavor making it best for dessert recipes. The stalks can only be eaten and contain modest amounts of potassium and vitamin C.

SO TELL ME: How will you focus on your body this season

By Joni Garcia, MS, RD Contributing Blogger

Ahhhh…it’s Memorial Day weekend and the unofficial kick off to summer!  If you’re like me, you love everything about the season – the sunshine, lighter clothes, frequent gatherings with friends and family—and of course the cocktails to help celebrate these relaxing days and nights.

Popular Summer Cocktails – What’s the Skinny?
There’s so much hype about how added sugar can cause weight gain—and it’s absolutely true!  Many cocktails contain two main ingredients – liquor and mixers usually containing sugar.  While they may taste fruity and delicious, these two ingredients can be heavy on the calories and your waistline.  Check out the calorie count for some popular summer cocktails:

• Margarita: 250 calories*
• Piña Colada: 375 calories
• Long Island Iced Tea: 400 calories
• Rum Punch: 300 calories
• Mai Tai: 300 calories

*Approximate calories in one 6 fluid ounce drink. Calorie counts for the ingredients in each drink calculated from the USDA Nutrient Database for Standard Reference.

Safer Swaps
You don’t have to forgo enjoying an adult beverage at your summer shindigs.  Try some of these lighter options at your next gathering:

• On the rocks – There are so many new fruit and flavor infused liquors available (think mango tequila, strawberry vodka).  Try a 1.5 fluid ounce shot over ice with fresh lime or lemon juice for less than 150 calories.
• Wine –A 5- fluid ounce glass contains about 120 calories and includes heart healthy antioxidants, making it a better-for-you choice.  If you’re looking to change things up, try a fresh wine based cocktail such as a bellini (a combo of ½ cup sparkling wine or champagne and about ¼ cup peach puree), wine spritzer (½ cup wine plus ¼ cup seltzer) or mimosa  (equal parts sparkling wine and orange juice )– all clocking in at right around 100 calories.

Still looking for that special concoction?  Make your own signature cocktail. Instead of sugar, experiment with fresh fruit as a sweetener (like berries or peaches), mixed with fresh herbs and spices for flavor (like mint or cinnamon).  Then round it out with sparkling water or club soda.  The toughest part will be to think of a clever name for your new bevvie.

Don’t forget – How much matters!
Choosing a lighter cocktail doesn’t give you the green light to drink as much as you want.  More drinks (or bigger drinks) = more calories (and a killer hangover).  Like all things, be mindful and drink in moderation.  Happy summer!

Tell Me: What’s your summer drink of choice?

by Gail Watson, Contributing blogger

We try to eat healthy foods, but some so called “healthy” foods may not be as  as we think. Some foods may have more calories or hidden sugar that we realize. Although the package may tout the food as being healthy, we don’t always read the label and pay attention to the ingredients or how much we are eating.This can lead to eating more than we should, and some of those hidden evils may be undermining our diets.

6 Healthy Food Failures

Here are 6 foods that you may think are good for you, but are anything but.

1. Granola: Oats, seeds, and nuts are healthful ingredients, but most granola is made a with added sugar and oils resulting in very high calories. Limit servings to 1/4 cup.
2. Fruited Yogurt: Yogurt is a good source of calcium and protein, but many fruited yogurts are loaded with added sugars and sometimes fillers and colorings. Instead, choose plain yogurt and top with fresh fruit.
3. Baked Chips: You may be tempted to munch on more chips because they’re not fried. However, the calorie difference between baked and fried isn’t that significant and eating too many can ramp up the calories pretty quickly.
4. Bran Muffins: You may think that a big bran muffin is good for your digestive system, but a 2-1/2 inch Starbuck’s Raisin Bran Muffin has 400 calories and 19 grams of fat. Halve the muffin and save the rest for the next day.
5. Sports Drinks: You may feel that reaching for a sports drink after an hour long workout is best, but many have added sugars which only adds empty calories. Be sure to check the labels, or choose fresh plain water for the best hydration.
6. Reduced fat peanut butter: In order decrease the fat in peanut butter, food manufacturers remove the healthy fats and replace them with sugar and fillers. Be sure to check the ingredient label, or choose natural peanut butter instead made from peanuts and salt.

The Bottom Line
Don’t rely solely on health claims plastered on labels. Dig in and read the nutrition facts to get the full picture. And remember, even GOOD things should be consumed in moderation.

For more information on how to read food labels, check out the Food & Drug Administration’s website.

TELL ME: What unhealthy healthy surprised you?

By Joni Garcia, MS, RD Contributing Blogger

Looking for a way to ramp up your current style profile?  Try chowing down on some veggies.  Over the last few years we’ve seen a major boom in the popularity of our favorite nutrition darlings.  I (along with the rest of the nutrition world) couldn’t be more excited to see these nutrient powerhouses receive the respect they deserve.  A recent article in the LA Times even recognized fruit as America’s favorite snack.

How Did This Happen?
Numerous activities have likely contributed to the attraction – The First Lady’s Let’s Move! Initiative, The White House garden and the Meatless Monday trend followed by Oprah and tons of other celebs.  This attention to the veggie world has been fantastic news for our local economies too because more people (and restaurants) are interested in eating more local and seasonal produce.  In fact, the USDA reports that there are more farmers’ markets in the U.S. now than ever before.

Veggie Trends
Here is a rundown of a few veggies currently basking in the limelight:

1. Leafy greens –You’ve likely seen the explosion of kale (and kale chips) in the markets and at restaurants.  We’re starting to see lots of other types of dark, leafy greens at restaurants too, such as turnip greens, collards, broccoli rabe and beet greens.   These gems are loaded with vitamin A, necessary for eye and skin health, and a variety of other antioxidants that help fight damage caused by free radicals in the body.

Prep Suggestion: Add kale or any other dark leafy green to your favorite pasta dish or soup.

2. Beets – Beet salads and sides are everywhere!   You’ve probably seen the red variety, but golden and candy striped varieties seem to be popping up at the market.  Delicious and sweet, these jewel colored veggies are a source of folate, a B-vitamin that helps protect against birth defects during pregnancy.

Prep Suggestion:  Top peppery arugula with roasted beets and orange segments.

3.   Brussels sprouts – Once thought of as an “old people food” (or maybe that was just me), we’re seeing Brussels sprouts enjoyed by all ages.  Like all veggies in the cabbage family (like kale), Brussels sprouts contain powerful compounds that may help protect the body from the growth of cancer cells.

Prep suggestion: Toss Brussels sprouts in olive oil, salt, pepper, garlic and a sprinkle of parmesan.

4.    Cauliflower – This veggie is all over menus – roasted, in soups, mixed with pasta – you name it!  Besides being (another) member of the cabbage family, cauliflower is loaded with vitamin C – ½ cup of cauliflower packs more vitamin C than a ½ cup of orange juice!

Prep Suggestion: Whip up a veggie frittata with sautéed cauliflower for a yummy weekend breakfast.

5.    Beans – Beans are often grouped with meat and fish because of their protein content, but they are also thought of as a veggie since, like veggies, they come from plants and are great source of fiber and tons of other nutrients.  The popularity of hummus and bean dips has grown like crazy over the last few years and now we’re even seeing bean and lentil chips.  Beans and lentils are full of protein and fiber, which will help maintain blood sugar, keep you fuller longer and keep your digestive track in check (you know the tune…).  Beans and lentils are some of the easiest (and cheapest) foods you can add to your healthy eating plan.

Prep suggestion: Rinse a can of your favorite beans (I like cannellini or garbanzo) and toss with canned tuna or salmon, whatever veggies you have on hand, olive oil and a squeeze of lemon for a quick and filling lunch.

TELL ME: What’s your favorite way to prepare veggies?

By Gail Watson, Contributing blogger 

This week’s meatless meal is a traditional Asian dish with soba noodles. Made from buckwheat flour, soba noodles are a good source of protein and fiber. Tofu is a healthy plant based source of protein, but it can be substituted with shrimp, if desired. This flavorful dish comes together very quickly, and leftovers can be enjoyed cold the next day.

Preparation time: 10 minutes
Cooking time: 22 minutes

Serves: 4

8 ounces dried soba noodles
2 tablespoons toasted sesame oil
1 14-ounce package of firm tofu
Cooking Spray
4 tablespoons low sodium soy sauce
4 tablespoons rice vinegar
1 tablespoon mirin
1 teaspoon canola oil
2 cloves garlic, minced
8 ounces shiitake mushrooms, sliced
4 ounces snow pea pods
1 cup scallions, sliced (about 6 stalks)

Fill a large pot with water and bring to the boil. Add the soba noodles and cook until tender, about 10 minutes. Drain the noodles, and then transfer them to a large bowl and toss with the sesame oil. Set aside.

Remove the tofu from the package and drain well. Slice into 8 even slices. Heat a grill pan on high heat and spray with cooking spray. Grill tofu slices until golden, about 2 minutes on each side and reserve. Alternatively saute in a skillet with cooking spray.

In a small bowl combine the soy sauce, rice vinegar and mirin and set aside.

In a sauté pan warm the canola oil over medium heat. Add the garlic and cook 2 minutes to release the flavor. Add the mushrooms and sauté for 3 minutes, then add the snow peas and half of the scallions and cook for one minute.

Gently stir in the soy sauce mixture and toss with the vegetables for one minute then remove from the heat.

To serve divide the noodles, tofu and mushroom mixture between 4 bowls. Top with the remaining scallions.

Nutrition Information (per serving)
Calories: 400; Protein: 22 grams; Total Fat: 16 grams; Sat Fat: 2 grams; Cholesterol: 0 grams; Carbohydrates: 44 grams, Sodium: 310 milligrams

By Gail Watson, Contributing blogger 

This delicious stew is low in fat and packed with fiber and you can make it in a snap using ingredients right out of your pantry. Serve it with crusty bread and a green salad to round out the meal.

Preparation time: 10 minutes
Cooking time: 30 minutes

Serves 4

1 tablespoon canola oil
2 cloves garlic, minced
1 medium yellow onion, chopped
1 cup of chopped tomatoes, fresh or canned
4 cups cooked cannellini beans*
3 cups low sodium vegetable broth (or 99% fat free low sodium chicken broth)
3 sprigs fresh thyme, or 1 teaspoon dried
½ teaspoon salt
1/8 teaspoon ground black pepper
1 generous pinch of red pepper flakes (optional)

In a large saucepan over medium heat, warm the oil and then added the garlic. Sauté for one minute, then add the onion and continue to cook until soft and translucent. Add the tomatoes and cook for 2 minutes until they release their juice. Add in the beans and about 1 cup of broth.

Using the back of a spoon, mash some of the beans to thicken the sauce. Then add the remaining 2 cups of broth, thyme, salt pepper and pepper flakes, and simmer for 15 minutes to blend the flavors.

*Cook’s Note: You may use either canned or freshly cooked beans. If using canned beans you will need three 12-ounce cans, and they should be rinsed before using.

Nutrition Information (per serving)
Calories: 250; Total Fat: 4 grams; Sat Fat: 0 grams; Cholesterol: <1 gram; Protein: 13 grams; Carbohydrates: 37 grams; Fiber: 12 grams; Sodium: 690 milligrams

By Gail Watson, Contributing Blogger

Sitting at a computer all day is one of the worst things we can do for our bodies. Here are five easy stretches that you can do at your desk.

Standing up for better health
Aside from the lack of activity, we often sit in positions that put stress on our bones, joints and muscles, such as hunching or leaning on our elbows. Eliminating stiffness throughout the day will not only make us feel better, but maintaining flexibility is also important to our health. The more agile we are as we age, the less likely we are to suffer injuries such as falls, strains and chronic pain.

20 Seconds Every 20 Minutes
Adding any kind of movement every twenty minutes or so (even for only twenty seconds), gets you moving and changing your posture helps relieve pressure and tension. Adding in a few minutes of stretching offers greater help. The best part of stretching is how great it makes you feel with so little effort. Periodically practicing some simple stretches can ease muscle pain, release tension, prevent stiffness, and boost your energy and alertness.

5 Desk Stretches
Set a timer to remind yourself to stretch periodically. Remember to always stretch slowly and with kindness. Never push to the point of pain.

#1 Shoulder Shrug. Inhale deeply and shrug your shoulders, lifting them up to your ears. Hold for 3 seconds, then release and drop. Repeat three times.

#2 Loosen your hands and wrists.  Clench both fists and stretch hand out in front of you. Circle at your wrists in one direction for a count of ten, and then reverse for another count. Then give them a good shaking out.

#3 Torso Twist (for your posture and spine). While sitting in your chair with your feet on the ground, sit as tall as you can then turn to the left, grabbing the back of your chair with your left hand, and the arm of the chair with your right. Twist gently to the left and turn your head to look behind you. Hold for a count of ten, then slowly unwind and reverse in the opposite direction.

#4 Leg Hug (for your back and shoulders). Sit on the edge of your chair with your feet firmly on the floor. Bend over, bringing your chest to your thighs and let your arms dangle to the sides and release your head and neck. Bring your hands underneath your legs and try to grasp opposite elbows and gently pull. You should feel a stretch in your back, shoulders and neck. Hold for a count of ten, and then release arms. Relax the stretch for a moment then repeat 3 to 4 more times.

#5 Surrender (to open your chest). While sitting upright in your chair, hold your arms up at right angles in a “surrender” position. Gently press your elbows back until you feel a slight stretch across your chest. With your elbows back, slowly raise and lower your arms, feeling a stretch in the front of your chest and shoulders. Repeat 6 to 10 times.

*Be sure to consult your physician before starting any stretching or exercise regimen.

TELL ME: What are your favorite stretches to keep yourself limber at the office?

One afternoon I was sitting in front of my computer working and needed a good snack to munch on. I remembered a homemade trail mix Shiloh Farms had distributed at a recent media event I attended. It was so delicious that I needed to know more about them. After doing my research, I’m happy to report that Shiloh Farms products are truly high quality and made from real, wholesome ingredients.

About Shiloh Farms
Shiloh Farms uses pure and wholesome ingredients. From sulfite-free dried fruit, to nuts, dried beans and baking products, you’ll find many of your pantry staples. They also have a certified gluten-free line that includes several versatile flours like almond, coconut and tapioca.

Here are some mouth watering ways to use their ingredients:

• MYO trail mix: Combine 1 tablespoon cashews, ¼ cup chopped dried figs and 1 teaspoon dark chocolate chips for an energizing mid-afternoon snack.
• Whip up a batch of Alton Brown’s Gluten-Free Chocolate Chip Cookies made with tapioca flour.
• For an omega-3 boost, add 1 tablespoon of chia seeds into your morning smoothie
• Tired of brown rice? Try mixing things up with millet. It’s versatile, delicious and gluten-free. Try the Whole Grain Council’s recipe for Millet-Cauliflower Mashed Potatoes.
• Adzuki beans have a strong, nutty, sweet flavor and have one of the quickest cooking times of all dry beans. Toss onto salads or soups for a healthy dose of fiber and B-vitamins.

Enter to Win!
One randomly selected commenter will win this prize from Shiloh Farms:

• Shiloh Farms Gluten-Free Tapioca Flour (16 ounces)
• Shiloh Farms Allergen-Free Chocolate Chips (10 ounces)
• Shiloh Farms Gluten-Free Whole Raw Cashews (11 ounces)
• Shiloh Farms Turkish Hazelnuts (11 ounces)
• Tan insulated picnic tote

Giveaway begins: Wednesday April 17, 2013 at 7:30 am ET
Giveaway ends: Wednesday April 17, 2013 at 11:59pm ET

Mandatory Entry: Tell me in the comments area  “Which Shiloh Farms product would you like to try?”

Additional Entries: For additional entries do any or all of the below and come back and create a new comment to tell me. Use a separate new comment for each or it will only count as one entry.

• Follow me on twitter
• Like me on Facebook
• Follow Shiloh Farms on twitter
• Follow Shiloh Farms on Facebook
• Copy and paste this tweet, then come back and comment with the link of your tweet. (allowed only once per day)

Enter to win this fabulous @ShilohFarms gift basket from @tobyamidor http://tobyamidornutrition.com/?p=2254 #giveaway #sp

When entering, be sure to include your email address in the “Email” field when posting your comment so I can let you know if you won.  You do not need to purchase anything to win. Only open to legal residents of the 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 years of age to enter. Shiloh Farms has sponsored the prize offered and is responsible for shipping.

By Gail Watson, Contributing blogger

Vegetables filled samosas are typically deep fried, making them less than healthy. To lighten this dish I used phyllo dough and replaced the butter used between the sheets with egg white. The result is a crunchy crust with no added fats. Cauliflower, packed with vitamin C, is cooked and pureed with lite coconut milk, making it a flavorful and healthier alternative.

Serves 4
Preparation time: 50 minutes

½ head of cauliflower, cut into small pieces (about 4 cups)
12 ounces lite coconut milk
4 fluid ounces water
½ teaspoon salt

1 tablespoon canola oil
2 medium Yukon gold potatoes, diced
1 small sweet potato, diced
1 small yellow onion, diced
2 cloves garlic, minced
1 cup garden peas, fresh or frozen
2 teaspoons curry powder
½ teaspoon salt
8 sheets phyllo dough, thawed
2 egg whites
Cooking spray for baking sheet

2 teaspoon olive oil (optional)
1 teaspoon parsley, finely minced (optional)

To prepare the cauliflower: In a medium saucepan, place the cauliflower, coconut milk, water and salt over a medium-high heat and bring to the boil. Cover the pot and lower heat to a low boil and cook until cauliflower is tender, about 10 minutes. Remove from heat and set aside until slightly cooled.

To prepare the filling: Warm the oil in a large sauté pan over medium heat. Add the potatoes and cook, gently stirring for about 5 minutes. Add 2 tablespoons of water and cover the pan to create steam. Cook until the water is evaporated, about 5 minutes.

Add the onions, garlic, peas, curry powder and salt and cook, stirring gently, for another 3 minutes until the onions are softened, and the potatoes are tender. Remove from the heat and set aside.

To prepare the samosas: Preheat the oven to 400˚. Gently beat the egg whites to break them up. Working quickly so the dough doesn’t dry out, lay a sheet of phyllo dough on a cutting board. With a pastry brush, paint a thin layer of egg white across the sheet. Fold in half (it doesn’t matter which way), then paint the top side with egg white, then fold again. You will have a rectangle a quarter of the size of the original sheet.

Turn the dough so the rectangle is vertical. Place 2-3 tablespoons of filling in the bottom half. Fold up the dough over the filling, then fold over each side, then roll- like you would a burrito. You may fold into a pouch, rather than a roll if you prefer. Place on a baking sheet prepared with cooking spray.

Repeat with the remaining sheets and filling. Paint one more wash of egg white over the tops of each roll. When the samosas are ready, place in the oven and bake for 15-20 minutes, or until golden and crispy.

While the samosas are baking, puree cauliflower and coconut milk in a food processor until smooth like mashed potatoes. If need be, return puree to the saucepan and gently warm over low heat.

In a small bowl combine the parsley and olive oil and stir to combine. Allow to rest until ready to serve.

To serve, divide the cauliflower mash between four plates. Place two samosas on each plate and drizzle with parsley oil to finish. Serve immediately.

Nutrition information (per serving)

Calories: 315; Protein: 10 grams; Total fat: 12 grams; Sat Fat: 4 grams; Cholesterol: 0 grams; Sodium: 7 milligrams; Fiber: 9 grams