Category Archives: diabetes

treat yourself…to breakfast! + new year’s resolution results

Registered Dietitians and moms most certainly agree on one thing: breakfast is the most important meal of the day!

Lately, I’ve been climbing into my car in the morning, with half of my belongings in tow, and I am realizing something very important…I have been forgetting breakfast. Whether it be eating breakfast at home in the morning, or grabbing something on the go, breakfast has simply vanished from my routine. (And because I am notoriously running late, I don’t go back inside to grab something and rough it through the morning hours.)

As a breakfast lover and someone who wakes up with a grumbling tummy, I had to ponder how and why this was happening. Day after day after day. My co-workers and patients appreciate my soul-searching, too. Hungry me = mean me!

I came to the conclusion that my breakfast options were boring and so breakfast no longer interested me. I took a few moments to peruse my plethora of “to try” recipes and found this one. Glad I did!

Pancake Truffles slightly adapted from Healthy Tipping Point

1/2 cup raw oatmeal
1/3 cup whole wheat pancake mix (I used an omega-3 mix)
1 egg white
1/4 Tbsp cinnamon
1/4 cup almond milk (I used skim)
4 1/2 inches of banana (cut into three 1.5 inch pieces)
1/4 cup whole pecans, crushed
3 Tbsp sugar-free maple syrup

Directions:

Preheat oven to 350ยฐ F. Line a cookie sheet with parchment or tin foil. Place crushed pecans in a small bowl.

Combine first five ingredients in small bowl. Separate mix into three piles. Take one segment of banana and coat in the pancake mix. Form ball around the banana segment, and then roll in the crushed pecans. Place on the cookie sheet. Repeat with other banana segments. Bake for 15 minutes. Drizzle with maple syrup and sever immediately. Serves 1.

Nutrition Information (per serving): 599 calories; 24 g. fat; 1 mg. cholesterol; 492 mg. sodium; 86 g. carbohydrate; 15 g. fiber; 17 g. sugar; 19 g. protein

Result: These were excellent! And they sound more difficult than they are — I was able to whip these together in 5-6 minutes after a morning workout and I baked them while I showered. I gobbled them down while my hair dried and it was perfect! You could also make these the evening before or even whip up a few batches for the busy work week and simply store them in the fridge until ready to bake. They are higher in carbohydrate than I usually go for, especially for the morning, but following a workout, I think they are perfectly appropriate. The high fiber (15 grams!) content also makes the glycemic load less on the body, which is all the better. If you want to reduce the calories some, reduce the amount of pecans as they account for nearly 1/3rd of the calories. While I think they add a lot of taste, texture, and nutrition to the truffles, you could get by with less. Enjoy!

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And in honor of it being the last day of 2010 (crazy!), I should take a moment to review how my 2010 resolutions turned out.

2010 New Year’s Resolution Results

  • fit in exercise AT LEAST 4 days a week, every week — Almost a check. There were TWO weeks in 2010 I only worked out 3 days. So close! I still consider this a great accomplishment and I want to continue to work towards this always and forever! I really do love exercise and for that I am VERY grateful!
  • continue trying new, healthy recipes (one recipe a week!) — Check, check, check!
  • run a half marathon — Barely, but check. I finished. It wasn’t pretty, but it got done. Very humbling.
  • obtain a weight that I feel energized at — Errr no. I am the exact same weight as the start of 2010. I guess that’s not a BAD thing, but this is my focus in 2011.
  • continue blogging about nutrition — Hi! I’m here! Check!
  • earn 500 hours towardsย the CDE credential — Check. This is no longer surging ahead at the speed I was going in my last job, but I am still completing diabetic education and I still love it just as much as I did in 2009! ๐Ÿ˜€

    In 2011 my new year’s resolution is simply to obtain a weight I feel energized at. I would love to lose my “PCOS weight” and get back down to my “happy weight”. Here goes nothing! ๐Ÿ˜‰

    Question: What’s been your favorite breakfast lately? Is it heaviest in carbohydrate, protein, or fat? And, what are YOUR new year’s resolutions?

    Happy 2011 to all of my lovely readers! Thank you for your loyal readership, it means so much to me! It’s hard to believe I started this blog in June of 2009!!! Time flies when you’re having fun! Keep your eyes peeled for a giveaway coming up here shortly!! ๐Ÿ˜‰

    Have a safe and WONDERFUL New Year’s celebration!! I hope I am the only one stuck at work today! ๐Ÿ˜ฆ

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    21 Comments

    Filed under blog, breakfast, carbohydrates, diabetes, dietitians, exercise, fiber, fish oil/omega-3's, holiday, PCOS, physical activity, recipe, reduced-calorie, vegetarian, weight loss, work

    herbs & spices for flavor and health

    ‘Morning!

    I love this time of year, (even if Ohio may be seeing its first snow fall towards the end of this week…ugh) NCAA basketball and football seasons overlap. Basketball games during the week and football on the weekends makes me a happy camper! ๐Ÿ˜€ Anyone else??

    I found an interesting article yesterday on herbs and spices and I wanted to share a few tidbits. The article was written by a Registered Dietitian and discussed dried vs. fresh herbs, and the overall health benefits of herbs and spices.

    First things first, herbs and spices are essential in the health-conscious kitchen. Herbs and spices come with powerful flavor and with negligible calories, fat, or sodium. Rather than adding salt, the use of herbs and spices can flavor cooking and baking for a most delicious result. The article notes that herbs and spices should be used within 6 months for the most nutritional benefit. Dried herbs and spices lose nutritional value if they lose color or scent, so it’s best to only buy what you need. Store your herbs and spices in a cool, dark, dry place to keep them fresher longer. And remember, dried herbs can always be substituted for fresh in a 1-to-3 ratio.

    The Stars:

    Rosemary: antioxidant, anti-cancer and helps cholesterol
    Cinnamon: the most potent anti-oxidant spice, can reduce blood sugar, is anti-inflammatory, can reduce symptoms of nausea and stomach ulcers
    Thyme: antioxidant, anti-bacterial, contains omega 3’s
    Curry powder: Reduces joint inflammation, may help prevent heart disease, cancer, and Alzheimer’s
    Ginger: Anti-inflammatory, helps circulation, used to tread digestion, nausea, vomiting and diarrhea, menstrual symptoms, headaches, and flu-like symptoms

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    On that note…a delicious recipe with curry powder!

    Coconut Curry Butternut Squash Soup from Gina’s Weight Watcher Recipes

    1 tsp olive oil
    1/2 tsp roasted cumin
    1 1/2 tsp garam masala
    2 tsp madras curry powder
    1/2 medium onion, minced
    2 cloves garlic, minced
    16 oz (about 2 cups) chopped peeled butternut squash
    1 cup light coconut milk
    3 cups fat free vegetable or chicken broth
    salt and fresh pepper to taste (1/4 tsp salt + pepper)
    chopped fresh cilantro (optional)

    Directions:

    Add oil to a medium soup pot, on medium heat. When oil is hot add onion, garlic and sautรฉ. Add roasted cumin, masala and madras curry powder and mix well cooking another minute. Add broth, light coconut milk, butternut squash and cook covered until squash is soft, 12-15 minutes. Remove cover and using an immersion blender, puree soup until smooth (or puree in a blender). Season with salt and fresh pepper and serve with fresh cilantro. Serves 3.

    Nutrition Information (per serving): 158 calories; 6.7 g. fat;ย  0 mg. cholesterol; 374 mg. sodium; 22.3 g. carbohydrate; 4.3 g. fiber; 2.3 g. protein

    Result: This was amazing! The flavors are outstanding – sweet, spicy, and a party in your mouth. When I heated up the leftovers in the break room at work, people thought it was a dessert. This soup is excellent, not sure what more to say other than it’s healthy, too!

    I have a 3 mile run planned before work…off I go! ๐Ÿ˜€

    Trivia Question: What is the #1 most requested pizza topping in the US?

    I am planning a Q&A for next week. Send your questions (nutrition-related or otherwise) to me at PreventionRD@gmail.com!

    Be well,

    23 Comments

    Filed under antioxidants, blog topic request, blood glucose, cancer, cholesterol, chronic disease, complimentary and alternative nutrition, diabetes, diet, dinner, exercise, fish oil/omega-3's, fruits and vegetables, garlic, healthy cooking, heart health, herbs, pizza, recipe, running, sodium, Uncategorized, vegan, vegetarian

    trick or treat?

    Happy Halloween! ๐Ÿ˜€

    Pup-A-Ween at the dog park was HILARIOUS! There was, indeed, bobbing for hot dogs! And a costume contest! Check it out:

    Lily is ready to go! How cute is that tushie?

    Everyone was dressed up!

    Mini Me!

    There were stations set up for bobbing for hot dogs. Do you see them in there?! Some dogs just didn’t get it (like Lily) and others went to TOWN! It was hilarious! I was too busy laughing to catch any great pictures, sorry!

    “I smell them, mommy…how do I GET them!?”

    Lily napped the remainder of the day, ha!

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    As for me, I tricked myself into a workout. I put it off all morning…I was making chili and watching college football, after all. Those 2 activities always take precedence in the Prevention household! And then we had Pup-A-Ween and by 4pm I had lost motivation to workout. I said to myself, “You had 4 miles planned. If you get up now, you can do 4 miles. But for every hour you procrastinate, add a mile.” I ended up treking down to the treadmill at 5:10pm and ran a sluggish 5 miles. I felt good, just wasn’t in the mood to push it ๐Ÿ˜‰ But I TRICKED myself into that workout!

    …instead of enjoying treats.

    …Because I promised no candy until Halloween which has been fine, until my kitchen table looked like this in preparation for tonight’s trick-or-treaters:

    Oy! The last 24 hours have been oh so difficult, but…I DID IT! I also pinky swore with a patient of mine, and I can’t let him down. His blood sugars were outrageously high and in talking to him I learned it was because he had Halloween candy laying around. I told him the deal I had made with myself, and he wanted in. We pinky swore on it! And, his blood sugars look AWESOME!

    Question: What is one candy you DON’T like?

    Our staff wanted to put together little Halloween goodie bags for our patients (it’s the little things in life, right?) and they asked me what the patients could have. Unfortunately, chocolate, caramel, and nuts are all no-no’s for our kidney patients and so that leaves the fruity, chewy candy like Starbursts, Skittles, gummy bears, etc. The staff were in agreement that those were their least favorite candies, and I agree. I want the chocolate!

    Have a spoooky day!

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    Filed under blood glucose, challenge, diabetes, dialysis & kidney disease, dog, exercise, pets, physical activity, running, self-control, sleep

    assembly line to dinner

    I wasn’t surprised when Mr. Prevention requested Biggest Loser “Fried” Chicken this week…it has been a few months since we last had this recipe, and it is a favorite of ours. Who doesn’t love fried chicken minus the unhealthiness of frying? But this recipe does require quite the assembly line: cornstarch and spices –> egg whites –> bread crumbs. Not difficult once you’ve got the pattern down, and certainly easier the second time you make the recipe. Though not as quite as basic as microwave potato chips! ๐Ÿ˜‰

     

    Biggest Loser โ€œFried Chickenโ€

    2 pounds chicken tenders
    1 quart 1% buttermilk
    2 cups whole wheat breadcrumbs
    1 cup cornstarch
    2 tsp paprika
    1 Tbsp + 1 tsp organic seasoning Salt
    1 Tbsp ground black pepper
    Large pinch cayenne pepper
    4 egg whites, beaten to very soft peaks
    Pam cooking spray or olive oil

    Directions:

    Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.

    Drain and blot with paper towels to remove excess buttermilk. Meanwhile, preheat oven to 325ยฐ F. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.

    Increase oven heat to 450ยบ F. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish โ€“ mix well.

    Dredge drained and blotted chicken tenders in seasoned starch. Next, coat dredged tenders thoroughly with beaten egg whites. Last, dip tenders in toasted panko to fully coat. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired. Bake for about 12 โ€“ 15 minutes or until outside is crispy and chicken is just cooked through and juicy. Yield: 8 servings.

    Nutrition Information (per serving): 270 calories; 4 g. fat (1 g. saturated fat); 65 mg. cholesterol; 210 mg. sodium; 27 g. carbohydrate; 2 g. fiber; 28 g. protein

    Result: Good as ever! Always a favorite! You can always make 1/2 or even 1/4th of this recipe. I usually make 1/2 and there’s plenty of leftovers which reheat beautifully! It’s a perfect, healthy comfort food meal. Of course, Mr. Prevention slathers his chicken fingers in one of several Buffalo Wild Wing sauces *eye roll* Wing sauce is definitely his most prized condiment.

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    I got in my lower body strength session last night – WOO! It…was not fun, but it’s done ๐Ÿ™‚ I warmed up with a 2 1/2 mile run, lifted, and cooled down with a 1/4th mile walk. I felt accomplished and strong! Tomorrow I plan to run and Wednesday morning I plan to do my upper and lower body (i.e. full body) strength routine. And then Thursday will be a rest day ๐Ÿ˜€

    ..::My Business Update!::..

    I am starting a private practice with 2 other Registered Dietitians. Together we are Mid Ohio Nutrition Specialists!ย  Please check our our website — feedback is welcomed! We are in the editing stages and are very excited to see things taking off! We are pitching our business to the largest group of neprhrologists in Ohio come January and we couldn’t be happier! In the meantime, we are busy building our Diabetes Self-Management Education (DSME) courses which will be submitted for AADE accreditation in the next 4-6 weeks. We are seeing Medicare patients with chronic kidney disease and diabetes in physician offices, a service that is reimbursable for Registered Dietitians. It’s exciting, and busy!

    Thanks for all of your support! ๐Ÿ˜€

    Question: What’s your favorite condiment?

    P.S. A great article on high-fructose corn syrup, for those interested..

    25 Comments

    Filed under diabetes, dialysis & kidney disease, dietitians, exercise, fried food, guilt-free, physicians, recipe, running, Uncategorized

    A “Prevention Classic” & A Symposium Mistake

    Remember how I said I was going a Diabetes Symposium yesterday and today? Well, here’s a little story from yesterday.

    At my table was a type 1 diabetic, who was also a doctor. About 10 minutes before lunch I saw her check her blood sugar and take a shot of insulin. I wasn’t staring, promise. P.S. It’s probably not acceptable to draw blood and/or give yourself an injection at just any dining table, but here…totally acceptable. Anyways, lunch was served and it was a salad. On a dinner plate came Iceburg lettuce, shredded carrots, black olives, diced tomatoes, and about 4 garbanzo beans (I counted, no lie). You could add hard boiled egg crumbles and croutons, and there were dinner rolls to pass — enough for one person at each table. Lots of details, yes…but here’s why. That was lunch. Period. They cleared the spoon, forks (x2), and knife. Why lay out 2 forks for each guest when they only needed 1, by the way?

    While I was cranky at 3pm, that was small change compared to that doctor sitting next to me who shoveled down 2 large cookies before she hit the ground from hypoglycemia. She said that last year when she attended the event it was a soup/salad, entree + starch, dinner roll, and dessert type of meal, thus requiring a bolus (insulin dose) to cover 30-45 grams of carbohydrate, which is what she took before yesterday’s lunch. However, that salad + dinner roll was about 15 grams of carbohydrate, max. It blows my mind as to how a DIABETES SYMPOSIUM filled with DIABETES PROFESSIONALS (and DIABETICS!) planned such a poor menu!! I felt terrible for that woman…and any other diabetics attending (which there were several — I saw their insulin pumps). Anyways, just wanted to share that — it’s a great lesson in meal planning and how important it is to prepare BALANCED menus.

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    Mr. Prevention loves fajitas. When we lived in Italy I swear I made fajitas once a week. And no, you did not read that wrong. In Italy…making fajitas. Mr. P missed the comfort foods of home: Mexican food! Now that we occasionally go out for Mexican food, he doesn’t request fajitas at home all too often. In fact, it was me craving the fajitas and boy were they good ๐Ÿ˜‰

    In order to keep things fresh and new, I tried making homemade fajita seasoning…and it was a huge success! Loved it!

    Fajita Seasoning from Busy Cooks

    3 Tbsp cornstarch
    2 Tbsp chili powder
    1 Tbsp 2 tsp salt
    1 Tbsp paprika
    1 Tbsp sugar
    2-1/2 tsp crushed chicken bouillon cubes (3 cubes)
    1-1/2 tsp onion powder
    1/2 tsp garlic powder
    1/2 tsp cayenne pepper
    1/4 tsp crushed red pepper flakes
    1/2 tsp cumin

    Directions:

    Combine all of the ingredients in a small bowl. Pour into small glass or plastic container, seal tightly and store in a cool, dry place. Yield: the equivalent of 3 packets of commercial or purchased Fajita Seasoning Mix

    Nutrition Information (per “packet” equivalent — serves about 4): 78 calories (19 calories per serving); 1 g. fat; 0 mg. cholesterol; 2465 mg. sodium (~616 mg. per serving); 16 g. carbohydrate; 2.6 g. fiber; 5.3 g. sugar; 1.3 g. protein

    Prevention Fajitas

    1 1/2 lb boneless skinless chicken breast, cut into strips
    1 green bell pepper, cut into strips
    1 red bell peppers, cut into strips
    1 yellow or orange bell pepper, cut into strips
    1 large onion, sliced
    2 tomatoes, sliced
    1 “packet” of fajita seasoning (recipe above)

    Directions:

    Heat a wok or large pan over medium-high heat. Add chicken, 1/2 “packet” or fajita seasoning (about 1 1/2 tablespoons) + 2-3 tablespoons of water. Cook chicken until nearly cooked through. Add veggies and add remaining fajita seasoning and additional water, if needed. Cook until veggies are tender. Yield: 4 servings (about 2 fajitas)

    Nutrition Information (per serving): 246 calories; 4.5 g. fat; 128 mg. cholesterol; 679 mg. sodium; 16 g. carbohydrate; 3.8 g. fiber; 4.3 g. sugar; 40 g. protein

    Result: Both were YUMMY! If you’re a fajita lover, you will love these ๐Ÿ™‚ There’s nothing hard about fajitas, just need the right seasoning!

    Question: What do you order when you’re at a Mexican restaurant? And is it inappropriate if I share my disappointment in yesterday’s lunch menu on the symposium evaluation?

    TGIF!!!

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    Filed under blood glucose, carbohydrates, chronic disease, diabetes, diet, dietitians, doctors, fruits and vegetables, healthy cooking, Italy, low-carb, lunch, recipe, salad

    Crazy Feta Dip

    I am so whiny when I’m sick…I hate it. I left work at 4pm yesterday and told my clinic manager I had lasted as long as I could. Understatement of the century…I was miserable. …Am miserable.

    I felt like this (tears and all):

    [source]

    But in reality, I’m not that cute ๐Ÿ˜‰ and my nose is beat red and so tender from all the nose blowing I’ve been doing. Isn’t that the WORST? When you’re so snotty, tissue is not optional and feels more like sandpaper with each blow. Wah wah wah! ๐Ÿ˜ฆ

    On a completely unrelated note, I called Mr. Prevention on my way home from work last night and said, “I”m on my way home. You’re on your own for dinner, sorry. I’ve got dibs on the couch and/or the bed. Love you.”

    He settled on leftover Spicy Linguine with Scallops, blue corn chip nachos, and Lord only knows how many pounds of Reeses Pieces. What am I going to do with him? As for me, I forced down a bowl of Honey Nut Cheerios after I got up from a nap. If runny nose wasn’t reminder enough of my head cold, my desensitized taste buds and lack of appetite sure are. Wah wah wah! ๐Ÿ˜ฆ

    But as for today’s recipe, I made it over the weekend and have munched on it throughout the week…

    Crazy Feta Dip from Weekly Bite

    1 1/2 cups crumbled feta
    1/3 cup chopped jalapenos
    1/4 cup finely minced red onions
    3 tablespoons olive oil
    1 tsp red pepper flakes

    Directions:

    Combine all ingredients in a bowl. Use the back of your fork to gently blend all ingredients together while keeping some chunks of feta intact.

    Refrigerate in an airtight container for 4 hours. This step is really important so the flavors and blend together.

    Enjoy with pita chips or your favorite cracker. I enjoyed with Whole Foods homemade tortilla chips…which are beyond addicting! Beware! Serves 10.

    Nutrition Information (per serving): 93 calories; 8.3 g. fat; 12 mg. cholesterol; 319 mg. sodium; 1.8 g. carbohydrate; 0 g. sugar; 0.1 g. fiber; 4.3 g. protein

    Result: Very good…and different! Spicy and very rich! Definitely a recipe for the feta-lovers. The dip is very easy to throw together and can be made ahead of time…bonus!

    Question: Do you have a favorite appetizer?

    I am off to a Diabetes Symposium all day today and tomorrow. I’m really excited! I know I would enjoy it way more if I were feeling 100%, but I’ve been looking forward to this for weeks! Nerdy? I know ๐Ÿ™‚ If I’m feeling somewhat better this evening, I think fajitas are on the menu — Mr. P loves them and I can taste those bold flavors…I hope!

    Have a fabulous day,

    25 Comments

    Filed under diabetes, recipe, Uncategorized, work

    Eat, Pray, Love: Finding the balance.

    If you haven’t read the book Eat, Pray, Love, I recommend you do so. I can only attest to the greatness of the book as I am yet to see the movie, but the book will have you smiling with every turn of a page…especially during the first section which takes place in Italy. The author writes of her adventures during trips to Italy, India, and Indonesia. And not shockingly, while in Italy she enjoys plentiful amounts of gelato and pizza while packing on pounds.

    When I read the book, I could totally relate. In the summer of 2008 when I lived in Italy with Mr. Prevention, I found it hard to exercise portion control. Italian food is indescribable…DELICIOUS!

    An article that popped into my in-box yesterday interviewed dietitians after reading Eat, Pray, Love as to how it related toย  their work in educating on the importance of balance. Carolyn O’Niel wrote in the article, “…the message throughout seemed to be about finding balance in life, love, work, thoughts and deeds.” I loved that summary — it’s spot on.

    After reading the article and the comments from dietitians, it got me thinking that balance is the “main street” approach among nutrition professionals. There are very few dietitians that “lay down the LAW”, so to speak, without any room for “balance”. Most dietitians find that balance in their own diet and lifestyle brings them maintainable health and happiness, and so it’s only natural they share that philosophy with patients.

    A fun, easy read on a great book, balance, and dietitians!

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    Speaking of, I’ve been enjoying my work-life balance. While yesterday was a long, 13-hour day I have been enjoying my 30-hour weeks! And it looks as though things will be staying fairly calm for awhile — I did not get the job in pediatric endocrinology ๐Ÿ˜ฆ I found out on Monday and had to process the disappointment for a few days, but I exited the interview having given it my all. I knew I was a long-shot candidate with only 1 year of experience and no previous work in pediatrics, but completely bummed because I miss having my hands in diabetes on a regular basis!!

    I think everything happens for a reason, and so I’ve turned my frown upside down and I’ve been using the afternoons to walk with Lily and get in great workouts. Miss Lily can walk about 0.6 miles in the 80 degree heat before she has to chug a bowl of water and plop down on TOP of the air-conditioning vent. Exhibit A:

    And of course, I use my time to make Mr. Prevention a home-cooked meal every night!

    Last night: Twice-baked potato and Biggest Loser Faux Fried Chicken!!

    Biggest Loser โ€œFried Chickenโ€

    2 pounds chicken tenders
    1 quart 1% buttermilk
    2 cups whole wheat breadcrumbs
    1 cup cornstarch
    2 teaspoons paprika
    1 Tablespoon + 1 teaspoon organic seasoning Salt
    1 tablespoon ground black pepper
    Large pinch cayenne pepper
    4 egg whites, beaten to very soft peaks
    Pam cooking spray or olive oil

    Directions:

    Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.

    Drain and blot with paper towels to remove excess buttermilk. Meanwhile, preheat oven to 325ยฐ F. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.

    Increase oven heat to 450ยบ F. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish โ€“ mix well.

    Dredge drained and blotted chicken tenders in seasoned starch. Next, coat dredged tenders thoroughly with beaten egg whites. Last, dip tenders in toasted panko to fully coat. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired. Bake for about 12 โ€“ 15 minutes or until outside is crispy and chicken is just cooked through and juicy. Yield: 8 servings.

    Nutrition Information (per serving): 270 calories; 4 g. fat (1 g. saturated fat); 65 mg. cholesterol; 210 mg. sodium; 27 g. carbohydrate; 2 g. fiber; 28 g. protein

    Result: I rave about this recipe every time I make it…which is a lot, because Mr. Prevention LOVES it!!!! This is, hands down, one of his favorite meals.

    Question: Did you read Eat, Pray, Love, or see the movie? Opinions? Do you think your nutritional “balance” is in check? Do you think you need to loosen the reins, or tighten them?

    It’s all about balance and keeping balanced.

    Be well,

    30 Comments

    Filed under book, diabetes, dietitians, dining out, dinner, dog, exercise, fried food, guilt-free, Italy, pets, physical activity, pizza, recipe, The Biggest Loser, Uncategorized, work