Snacks that will keep your sugar in check

healthy choices

  1. Eating every four to six hours throughout the day allows you to better regulate your appetite and avoid excess hunger, which can lead to overeating and elevated blood sugar levels.
  2. Nuts make a healthy snack because they’re great for heart health and can help to reduce your risk for heart disease, but portion size is important ten peanuts or pistachios are considered one serving. Nuts are also a great source of healthy fat and fiber and low in carbs, meaning they help regulate appetite and may improve blood fats, but won’t have a large impact on raising blood sugar.
  3. Dip your Fruit in nut butter offers healthy fat with a good source of fiber, and it’s a quick and easy snack.
  4. Popcorn is a terrific whole grain choice with 3 cups having only 15 grams of carbs. Remember to keep it light though, and skip the buttered, salted, microwave-bagged kind. Instead, lightly spray olive oil over the popcorn for a source of healthy fat without adding too many calories. For extra flavor mix with garlic powder, cinnamon or herb seasoning mix.
  5. Reach for a healthy snack with Greek yogurt when you’re craving something sweet its a great source of protein, it typically contains less sugar than other types of yogurt.
  6. Fresh fruit-and-veggie smoothie. Include nutrient-packed spinach for a great source of fiber. In a blender, mix 1 cup blueberries, ¼ cup spinach leaves, ½ cup low-fat Greek yogurt, and ½ cup pineapple coconut water.
  7. Eggs are a rich source of protein that only contain about 70 calories and are packed with vitamins and minerals like phosphorous, vitamins A, D, and B complex vitamins.



No Gym Needed

walk it offWalk It Off!

Brisk walking is a good way to get around town, boost your heart rate, and stay physically fit. Walking two miles in 30 minutes — or breaking up your route into short but vigorous 10-minute sessions — strengthens your bones and muscles and improves your stamina and your fitness. It doesn’t have to be a chore — invite a friend or relative along and use the time to catch up on each other’s news!

Friendship On Fire

couple love quotes (4)Morning Inspiration…. I heard today that being in love is like having a Friendship on Fire so I found this poem and from this day I want have a friendship on fire.

Forever Friends

Words could never tell you
How important you’ll always be,
Just little things that you do
That are especially meant for me.
You always seem to remember
All the things to do.
That makes friends last forever,
And share a bond so true.
I’m so glad God gave to me
Someone just like you.
He knew that you would be
One of the chosen few!

—–Jacklyn N. Hayes

Chicken Chow Mein

  • 1    tablespoon   cornstarch
  • 2    tablespoons   reduced-sodium soy sauce
  • 1    pound   boneless, skinless chicken breasts, cut into 1/2-inch pieces
  • 1    pound   fresh or dry lo mein noodles
  • 1/4   cup   canola oil, divided
  • 1    tablespoon   finely chopped fresh ginger
  • 1    bunch  scallions, white and green parts separated, sliced 1/8-inch thick
  • 4      cloves garlic, thinly sliced
  • 3    cups   packed spinach
  •     Salt and pepper, to taste
Mix cornstarch and soy sauce in a bowl. Add chicken; marinate for 5 minutes.
Boil the noodles in a large pot of salted water until al dente, about 5 minutes for fresh, 10 to 15 minutes for dried. Drain and transfer to a bowl filled with ice water. (It helps prevent the noodles from getting soft and sticky.) When they’re cold, drain and toss them with 1 Tbs. canola oil.
Meanwhile, heat 2-1/2 Tbsp. oil on high in a large pan. Stir-fry chicken until almost cooked through, about 6 minutes; remove. Add 1/2 Tbsp. more oil to pan; stir-fry ginger, scallion whites, and garlic until oil is fragrant, about 30 seconds. Add the noodles, chicken, and spinach and stir-fry 1 to 2 minutes, until the chicken is cooked through. Season with salt and pepper. Garnish with scallion greens if your child likes them.


Nutrition information
Per Serving: cal. (kcal) 291, Fat, total (g) 8, sat. fat (g) 1, carb. (g) 34, fiber (g) 2, pro. (g) 20, sodium (mg) 543, calcium (mg) 46, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet
recipe courtesy