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Healthy new year!5 steps to getting back into your routine.

What healthy habits went out your window over the holidays? Portion control? Enough sleep? Getting your steps? The entire vegetable category? It's easy to wake up in January and realize that your routine isn't quite a routine anymore. So how can you get back on track? 1. Give up the guilt. You may have eaten too much, tested too infrequently or chosen eggnog over the treadmill. But that's in the past. Be glad you enjoyed the holidays, then let it go and look forward.2. Go to bed early. Give yourself the extra energy it often takes to get out of a slump.3. Clear...

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lighter chicken pie, holidays

Lighter Chicken and Leek Pie

We've slimmed down this chicken and leek pie so it still has all of the comforting goodness of the original, without the extra fat, calories and carbs.1 How? 1. Skip the bottom crust. This may seem like cheating—of course a single-crust pie will be easier on the carbs. But it also means you don't have to pre-bake the bottom crust or try cutting through soggy pastry when you reheat the leftovers.2. Use a prepared top crust. Whether you prefer puff pastry or a regular short crust, a commercial crust is likely to be rolled out thinner than you could do on your own, saving time and...

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Delicious fresh breads on a table

Reconciling Gluten Intolerance And Diabetes

An estimated 1% of the general population suffers from celiac disease. And there is a significantly higher prevalence of the disease in people living with type 1 diabetes. For those people who have two autoimmune diseases, gluten-free eating is anything but a fad. What is gluten, exactly? Contrary to what the recent dietary trend would have you believe, gluten is not bad in and of itself. This protein, present in wheat, rye, triticale and barley, helps bind bread and other baked goods, which is why it’s found in many processed foods. Celiac disease or gluten intolerance? ...

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healthy plates on a table

To The Great Outdoors!

What better way to enjoy nice weather than by having a picnic? With a bit of planning, you can have all the fun you want while properly managing your blood glucose. Summertime, and the playin’ is easy Your outing can combine good food and physical activity! If you’re out with friends, bring out your frisbee or your old hacky sack. Have you still got it since high school? Going out as a family, you can play ball with the kids! Remember to always protect your skin from the sun. Crunchy foods, dipping foods Bring an assortment of raw...

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A table full of good healthy food

Celebrating With Joy… And Moderation!

Thinking about Thanksgiving—which, in Canada, is celebrated on the second Monday of October—and autumn in general never fails to conjure up plenty of images: the last leaves, children’s red noses, a piping-hot cup of tea, a comfy blanket left on the sofa, a roaring fireplace. And above all, a huge meal with relatives and friends! But let’s be honest: that meal doesn’t always include healthy options and ideal foods for those living with diabetes. There’s no lack of images for that, too: the huge turkey with its roasted skin and overflowing stuffing, potatoes drowning in butter, the uncle who falls asleep on the couch having drunk...

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A doctor speaking to an elderly man

Cholesterol: What Is It Good For?

It’s a fact that diabetes increases the risk of heart disease and stroke. Adding high cholesterol into the mix can result in quite a threat hanging over your head. But you should know that not all fats are created equal—and that some are even good for you. Here’s a quick overview. What it actually is Cholesterol refers to a group of lipids (fats) called lipoproteins that are both produced by your body and found in your diet. They play an important role in keeping various body functions running smoothly, especially hormones and digestion. In fact, life would be simply impossible without cholesterol!...

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Better Mac & Cheese

Easier, tastier, healthier mac and cheese? It's true! Replace some of the cheese with pureed butternut squash and skip the complicated stuff for a light, moist, flavor-packed version that kids and adults actually love more. Save about half the fat while increasing fiber. You can even use whatever cheeses and pasta you have on hand. Seriously Better Butternut Squash Mac & Cheese 500 g pasta (any shape), cooked 1 medium butternut squash, peeled, seeded and cubed (3-4 cups) 1.5 cups low-fat milk 1 cup low-fat chicken broth Pinch of salt,...

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grilled salmon

Dress up your Victoria Day menu

Salmon fillets on the grill may sound fancy, but it's as easy as grilling burgers (if not easier). These thick, meaty filets pair beautifully with fresh spring produce, so replace the arugula with any bright, fresh salad you like. If you're new to grilling fish, wrap fillets in foil or place them on a well-soaked cedar plank. Use your preferred seasoning on the fish. It's up to you—there are many ways to get this right! Grilled Salmon with Citrus Salsa Ingredients (serves 4) 4 salmon filets, skin removed, about 150g each Salt and pepper Vegetable oil, for grill...

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Take a new look at your lunchbox

Whether it's your child's school lunchbox or something to eat at your desk, it's easy to get caught in a lunchtime rut. Here are a few diabetes-friendly lunchbox ideas to help you shake things up without a lot of extra prep or planning. Start with dinner. If you're already cooking, make extra. You can just reheat and eat, but you don't have to.  Tonight's roast chicken makes a great quesadilla with a little cheese and sweet red pepper. A baked pasta dish becomes finger food when cut into bite-sized squares and served at room temperature. Extra biscuits or dinner rolls...

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