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Asian Zucchini Noodle Stir Fry

Asian Zucchini Noodle Stir Fry

Recipes | September 3, 2015 | By

Zucchini noodles are an amazing addition to the low card, diabetes friendly diet. I’ve been playing around with a lot of different recipes the last few weeks trying to find one that kept the noodle like consistency without turning into mush after cooking. This flash cook stir fry hits the spot. Asian Zucchini Noodle Stir-Fry with Shrimp is a great alternative to those take out cravings.

An easy, low sugar homemade stir-fry sauce + zucchini noodles + chopped veggies + garlicky shrimp means a quick 30 minute meals from start to finish.

 

Asian Zucchini Noodle Stir-Fry with Shrimp
Serves 4
A delicious take out alternative!
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 1/2 cup low sodium chicken broth
  2. 1/4 cup hoisin sauce
  3. 1 Tablespoon low sodium soy sauce
  4. 2 teaspoons cornstarch
  5. 3 Tablespoons sesame oil ,divided
  6. 4 cloves of garlic, minced
  7. 1 teaspoon ground ginger
  8. 1 pound jumbo shrimp, shelled and deveined
  9. 1 medium red bell pepper, diced small
  10. 1/2 cup matchstick carrots
  11. 2/3 cup sliced red onions
  12. 1 cup sugar snap peas
  13. 2 medium zucchini, cut into noodles (using a spiralizer)
  14. Toasted sesame seeds, for garnish (optional)
Instructions
  1. In a small bowl, whisk together the chicken broth, hoisin sauce, soy sauce and cornstarch. Set the mixture aside.
  2. Place a large sauté pan or wok over medium-low heat. Add 2 tablespoons sesame oil and and heat it for 1 minute. Add the garlic and ginger and cook for 2 minutes, stirring constantly.
  3. Add the shrimp to the pan and cook, stirring as needed, until the shrimp are cooked throughout and pink on all sides, about 3 minutes. Season the shrimp with salt and pepper and then transfer them to a bowl, leaving any liquid in the pan.
  4. Increase the heat to medium. Add the remaining 1 Tablespoon of sesame oil to the pan, then add the red pepper, carrots, red onions and snow peas and cook, stirring constantly, for 3 to 4 minutes until the vegetables are crisp but tender. Add the prepared sauce and cook, stirring constantly, for 2 minutes until the sauce thickens slightly. Return the shrimp to the pan, stirring to combine, then add the zucchini noodles and cook, tossing to coat, for 1 minute.
  5. Transfer the stir-fry to serving plates, garnish with toasted sesame seeds and serve immediately.
Notes
  1. Recipe adapted from Kelly Senyei of Just a Taste
Adapted from Kelly Senyei of Just a Taste
RXforWellnessDC http://www.rxforwellnessdc.com/

Yoga and Diabetes 101

With diabetes skyrocketing in a sedentary society, it is no surprise that health care professionals are constantly seeking ways to increase movement and invent novel ways to treat diabetes.  An important part of diabetes management is sustained movement and exercise. Exercise specifically helps diabetes in several different ways.  High blood sugar is caused when your blood cells do not respond to insulin production. When you follow a regular exercise plan, your body starts responding to insulin, which, in return, reduces your blood glucose. Exercise also helps improve blood circulation in your body, particularly in the arms and legs, where diabetic patients most commonly have vascular complications.  Balance and flexibility exercises have especially been encouraged has a good way to start normal physical movement

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Regular yoga practice can help lower blood sugar levels, lower blood pressure, maintain normal weight, and reducing complications.  The consistent practice of yoga and mindfulness can help reduce stress and protect the body from its adverse effects. This reduces glucagon production and improves the action of insulin.The following article does an excellent job of discussing the top yoga poses for diabetes management. Enjoy!

Safe at School Part 2: Written Care Plans

Creating a plan for how diabetes will be managed at school should be a team effort that includes school staff, families, and health care providers.  It is critical that this be documented and on file for all institutions coming in contact with the child.  The Diabetes Medical Management Plan (DMMP) or care order, is the foundation for the development of all school-based care plans.

What is a Diabetes Medical Management Plan?

Parents should put full priority on getting their child’s completed and signed Diabetes Medical Management Plan from their child’s diabetes care provider. This can be completed by the child’s physician, CDE, or other care provider.  As collaborative care continues, it could be a combination of all health care professionals to create the best , and most unique, plan for the child. They should then give the DMMP to their child’s school to implement and carry out.

Every child’s diabetes will be handled very differently. Many children have not been transitioned to the recommneded insulin pens, they still use the traditional syringe and vial or have insulin pumps.  Some students are still newly diagnosed and need varying or less amounts of insulin (aka the Honeymoon Period). Others are going through horomonal changes which is constantly toying with blood glucose levels, causing instability.  Not to mention children are dealing wDiabetes Medical Management Plan for School Staffith issues of peer pressure and acceptance, and are unable to always make clear decisions based on their state of health.   For this reason, orders for school care need to be individualized for each student.

Below is an example presented by the American Diabetes Association and National Diabetes Education Program for a comprehensive DMMP.  Examine and make unique for your child with diabetes.

DMMP for School

http://main.diabetes.org/dorg/PDFs/Advocacy/Discrimination/dmmp-form.pdf

DMMP for Childcare

http://www.diabetes.org/assets/pdfs/advocacy/safe-at-school/childcare-dmmp-2013.pdf

– See more at: http://www.diabetes.org/living-with-diabetes/parents-and-kids/diabetes-care-at-school/written-care-plans/diabetes-medical-management.html#sthash.WMEcB8E3.dpuf

How Do You?…Pack a Healthy Lunch in Less Than 10 minutes

I work incredibly long shifts, most that cover at least 2 meal times, not to mention snacks,etc.  One of the biggest reasons people fall prey to bad choices and fast food is because they fear the time it takes to put a packed lunch together. They just don’t have time to pack lunch for work or school.  I mastered the art of packing a variety of lunches since college,grad school, etc. because eating healthy (and cheap!) has always been high on my priority list.  All you need is an extra five to ten minutes to open your fridge and throw together an awesome, healthy, and cheap meal!

Some people choose to plan there meals out very specifically for the week; whether it be breakfast, lunch, or dinner.  While it sounds like a great idea, it is not sustainable for me.  Things come up, a friend wants to go out to eat, or I’m just not “in the mood” to eat.  This leads to me wasting a good portion of the fresh groceries I buy during the week.  Because of this, I find it much easier to have some regular ingredients always on hand, high quality snacks,  and utilize leftovers/odds and ends to put together a quick lunch.  One of my favorite go-to lunches is what I call a “garbage salad”. Here is the breakdown…

I start with a good size storage container, bigger than you think you need (trust me Smile).  I throw in a variety of mixed greens, whatever you like.  I love mixed greens and arugula.

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Optionally, I add some sort of grain.  This is not very often.  If I have extra rice, quinoa, barley, etc.  I will throw in ~1/4 cup or so, just so it’s not going to waste.  Careful if your watching your blood sugar, but makes sure it’s a high fiber, 100 percent whole grain, high protein option always. 

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Next up, load up on veggies.  Precut rocks.  Buy them before hand or take some time while your prepping dinner one night to cut up a little extra.  My favorites are matchstick carrots. mini cucumbers, red and green peppers, red onion, and snap peas.  Feel free to mix it up and use up whatever is hanging out in the fridge.  I’m a huge fan of fatSmile so this is a great time for me to use up avocado.  I love to add 1/4 to 1/2 of avocado to the salad for some healthy creaminess.  Careful with your portion sizes!

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No garbage salad is complete without some protein.  Never ever skip this step, no matter how small.  This is what stabilizes your blood sugar and keeps you from binging on horrible food later! Whatever leftover meat/eggs/etc. you have in your fridge just throw it on top.  If your starting from scratch, I love canned beans. Cheap and easy, doesn’t get any better than that.  I love black, chick peas, cannellini, and black eyed peas.  They hold up really well in salads of all types. Just dump 1/4-1/2 a can on top of that salad and go. Save the rest for tomorrowSmile

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Now comes for the fun part.  Top it with some dressing and get creative!  Salsa and mustard, on their own or in combo with a little salad dressing, is a great low calorie way to add flavor to your garbage salad.  In addition, cut your salad dressing use in half by cutting it with rice vinegar.  This thins the dressing and gives great acidity to any dressing, creamy or oil based.  Big calorie slasher!  If you want. add some cheese, just go easyWinking smile I love feta…never gets old.

 

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To go with your garbage salad, throw a piece of fruit in the bag for a little sweetness.  Don’t forget a few snacks! I like plain greek yogurt (no added sugar) with berries and a sprinkle of granola or cinnamon, a low carb protein bar (recipe to come!), and some roasted almonds.  Mix it up! Just make sure they are good quality, clean foods.  So many snacks, even if low sugar or “healthy” are packed with preservatives and junk fillers.  Keep it simple, your body and pocket book will appreciate it! 

And a serving of roasted almonds!

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All packed and ready to go!

Salads aren’t the only way to go.  Stay tuned in the future for quick recipes that can be prepped ahead of time and ready to go in no time.

What’s your secret for a quick and healthy packed lunch?

Speaking of, I need to head to work.  Better get my own lunch readySmile

Check out my boards on Pinterest for more packed lunch ideas!

Safe At School: Part 1

As we near the end of summer, the public becomes increasingly aware of children returning to school and day care facilities.  One of the most neglected populations of students are those battling diabetes.  Many people are unaware of the fact that federal laws; like Section 504 of the Rehabilitation Act of 1973, the Individuals with Disabilities Education Act, and the Americans with Disabilities Act, protect children with diabetes in groups receiving federal funding.  All required accommodations for children with diabetes must be accompanied by a written plan developed to specifically address the needs of each individual student.  Despite these legal protections, children still face discrimination from many different fronts when managing their diabetes.

Appropriate diabetes care is absolutely necessary for ensuring children’s safety and success in the academic setting.  According to trials, like The Diabetes Control and Complications Trial, children require the ability to check their blood sugar frequently, monitor food intake, adhere to medications, and have adequate exercise. 

For parents, sending children to school can be an incredibly nerve wracking experience.  It is important, as parents, that you understand the rights of your child and their legal protections while attending a public institution. I encourage you to review the Position Statement of the American Diabetes Association for Diabetes Care in the School and Day Care Setting.  The next few weeks will be devoted to keeping your child “safe in school” and encouraging educators to continue to promote the rights of children living with diabetes.

Weekend Adventures and Can You Catch Up On Sleep?

My weekend was….way too short.  Being in the new house has completely destroyed any sense of routine that I had somewhat established, not to mention that I am working like a mad woman (love that overtimeSmile!).   After working all day on Saturday, I enjoyed a somewhat relaxing night of awesome mexican food (El Pino baby!) and Forgetting Sarah Marshall.  On Sunday, I spent the entire day cleaning the house, mowing, and “attempting” to put furniture together.  My list of home improvement and decorating tasks is growing just as fast as my list of work tasks, as well as, my to do list for keeping the business above water.  This is really impacting my sleep habits. I thought this might be a great post to address whether or not you can actually catch up on sleep.

In a CDC survey, 35 percent of Americans said they get fewer than the 7 hours of rest every night. And that’s a HUGE DEAL considering we need sleep to rest, recharge, reduce stress, and maintain a healthy weight.

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If you’re anything like me, and trying to get by on 4 to 5 hours of sleep every weeknight, chances are you’ve tried to catch up on sleep by catching a few extra hours on the weekend. But is it really doing you any good?

Just like going to the bank, our bodies require regular deposits—about 7 to 9 hours of  sleep. Over time it becomes more and more difficult to catch up on sleep if these deposits don’t get made.

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Acute sleep deprivation is easy to make up. Just catch an extra 3 to 4 hours through naps or over the weekend. It’s much harder to catch up on sleep if you have chronic sleep deprivation, defined as less than 5 hours over an extended period of time.

In one study, after sleeping for six hours a night for two weeks, study participants’ physical and cognitive abilities were impaired on a level similar to someone who had gone without sleep for two nights straight. The issues arises when people no longer realize they are sleep deprived and cognitive impairment becomes completely normal.

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Moral of the story: shoot for that golden 8 hours a night in order to put your best food forward in all walks of life! I should probably take my own advice. What do you do to get a better night sleep?

Big Changes + How to Get Back in a Routine

So, you guys have probably noticed that I have been MIA for several weeks now.  I apologize to those of you who had recently started to follow my postings and the inner workings of my services.  My life has undergone some MAJOR changes in the last few weeks that has required me to take a step back from blogging and the business to get my affairs in order.  I recently separated from my husband and moved to the Fredericksburg, VA area (closer to the day jobWinking smile). While I won’t go into too many details, I can honestly say that the last few weeks have been filled with excitement, relief, and a fair amount of stress.  As of today, I feel like I can finally restore some sort of routine to my every day life and start to embrace my new lifestyle. 

It is still unclear to me what these changes will mean for the business.  For the most part, very few changes will need to be made.  I am still within an hour of the DC area and can continue to work with clients in the DC metro region.  I am also now able to branch out in to the Richmond Metro area, as well as, a large amount of central and southern Virginia.  I look forward to this expanded network of practices and potential clients.  Rest assured, I will now be able to throw myself back into blogging/clients 100 percent and continue to provided high quality content on health and wellness, as well as, lots of critical information about diabetes education and management.  I am also considering moving forward with a health coach certification to compliment my pharmacy background and diabetes educator certifications.

In honor of all these “big changes”, I thought I would spend some time discussing one of the biggest challenges I have faced the last few weeks.  Getting back to a routing and STICKING to it has been a huge obstacle to overcome.  There is no need to get overwhelmed when big changes throw your daily life off track.  If anything, it is a perfect time to start fresh and plan for a renewed sense of productivity.  It’s important to set up a system for meeting specific, realistic goals (aka SMART goals).  A solid schedule does more than just increase productivity, it keeps us from losing our mind and freaking out over the massive to do list staring us down.  Just knowing you have a schedule in place for the day, week, or  month can make you feel calm more in control of whatever duties need to be taken care of.   These five tips should help make the establishment of a new routine much easier.

Seize the day

Make a daily calendar with everyday events and tasks.  Include errands, work tasks, and even exercise .  Having an up-to-date list every day will help to reevaluate your priorities regularly and stay motivated to stay on top of your obligations.  A daily schedule helps keep us on track, if it is already set into the schedule, we are more likely to take care of our least favorite jobs.  Do the same thing with a weekly schedule so you are taking care of the same obligations on the same day every week.

Organize your space

Organize your space with folders, new calendars, etc. This will help make all new habits streamlined and efficient from the very beginning.  Less time will be spent trying to find an item or just getting started on a project if everything is neat and organized.

 

Hit the reset button.

 

Sometimes the hardest part of getting back into a routine is just getting out of bed. For those used to sleeping in, try gradually waking up earlier. Every day try going to bed and waking up about 15 minutes earlier until you are comfortable with the appropriate time.  Spend plenty of time outside in the sunshine to help regulate sleep cycles.

 

Take it slow.

 

Ease back into a routine. Do not overschedule or double book yourself that first week.  Look for quick, encouraging wins to keep you motivated by completing small, important tasks first. These will help you tackle the more involved, less interesting tasks with greater success.

 

Write it down.

No electronic device can truly take the place of the mind/body connection that happens when you write down due dates and ideas.  Having steps to follow and deadlines will help the task(s) get done on time and without stress.

Hopefully, these steps will help you restore some sort of order to your chaos and get you back into an efficient and meaningful routine. How do you ease back into a routine?

Have You Heard of Prevent?

Omada Health recently (well..kinda) launched Prevent Now, an online version of the Diabetes Prevention Program (DPP). The landmark NIH-funded DPP study found that moderate weight loss (around 5% of body weight) and lifestyle changes could reduce the risk of developing type 2 diabetes by 58%. 58%! That’s huge! Participants in Omada Health’s 16-week Prevent program receive one-on-one support from a professional health coach via phone and messaging, as well as online courses to guide them through the DPP curriculum. Prevent also uses social networking to bring together people with similar struggles and circumstances. These small groups then support each other as they follow Prevent’s four-phase program, which entails changing participants’ food habits; increasing their activity and exercise levels; preparing to face the challenges that might otherwise cause participants to fall back into unhealthy habits; and then sustaining their new, healthier choices long-term. Prevent also incorporates health data tracking through scales and pedometers as included parts of the program.

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A recent pilot study of 230 people found that Prevent participants lost an average of 14 pounds, or 6.4% of their body weight, and 72% of participants remained in the program for the full 16 weeks, which is a very strong retention rate for a this type of program. Prevent currently costs $120 per month for the four-month course ($480 total). This price is for individual consumers, and Omada Health is also working on a commercial version that will be offered through employers. Omada is also in talks with insurers and health systems to secure reimbursement for the program – we believe this is a question of “when,” not “if.”  Check out Prevent, but if you are interested in one on one counseling, with more personalized services, feel free to contact me to discuss RXforWellnessDC’s menu of diabetes management services!

4th of July: Holiday Meal Planning

With the 4th of July holiday just right around the corner (and by corner, I mean tomorrow!Winking smile), it can be a tough time to balance a healthy diet with all the opportunities for over indulgence. The American Diabetes Association has come out with a few quick tips for staying on track over the holidays.  The tips were so simple and straight forward, I just had to share them with you guys!  Use these tips to enjoy your holiday without regretting bad health choices.

1) Focus on Friends and Family

The holidays are an awesome time to get together with those that you love. Do not focus so much on the food and drink, but shift your attention to catching up, playing games, and enjoying the great summer weather

2) Everything in Moderation

Eat what you want, but do it slowly and with moderation. These opportunities only come around once a year, so enjoy the food but don’t over do it! Control your portions, don’t skip meals in preparation for the celebration, and load your plate up with vegetables before heading straight for the carb loaded main courses.

3) Take Advantage of the Potluck

Use holidays as an opportunity to bring a dish that you enjoy, but that also fits into you meal plan. You will have an option for something enjoyable, while still allowing you to enjoy in moderation.  Check the nutrition and serving size during preparation of your dish.

4) Careful with the Alcohol

Remember that alcohol not only has high amount of sugar, calories, and carbohydrates. but also causes low blood sugar pretty rapidly.  Never drink on an empty, and limit yourself to 1 drink for women or 2 drinks for men.  Avoid high calorie mixers and stick to lighter alcohol options as well. 

5) Keep Moving

The holidays are the perfect excuse for most people to abandon physical activity.  We get busy and heading to the gym is the last thing on our minds.  Make a commitment to make the holidays an active time.  Play games, sign up for a holiday-related run or walk, and just find ways to keep moving!

6) Deal with Overindulgence Quick

If you ate or drank more than you had planned, don’t dwell on it.  Get back on track, stay away from the table, and spend time having fun with your family and friends!  Spend the few days after focused on getting back on track!

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OBX Recap: 5 Ways to Have a More Active Vacation

Staying with your active lifestyle might be a challenge while on vacation.  Whether you’re a gym rat, a Class Pass nerd like me, or just enjoy walking to all your errands, staying active is an excellent way  to keep a healthy lifestyle. Here are some tips for maintaining fitness while on vacation:

1.)    Eliminate the car: Renting a car gives you an excuse to not walk to wherever your activity may be. Walk from your hotel to all the different amenities located around you. In addition, think of all the hassle removed by not worrying about parking or GPS.  Most cities and popular tourist locations have bikeshare programs that are also super convenient for traveling around a new area.  Biking or walking the few blocks to your destination can add a lot of value to your vacation experience.

2.)    Enjoy a sport:  Whether you are looking to play eighteen holes, have  pickup basketball game, or heading to the local batting cages; there are plenty of opportunities to enjoy your favorite sports with your friends and family while on vacation.  Are you traveling on business? If so, suggest a business meeting over one of these activities. This gives you an opportunity for fun as well as some great exercise.

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3.)    Head to the water: The beach or the lake is always a popular destination for vacation, so take advantage of it. Plan a whole day of playing in the water, games on the beach, or general exploring.

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4.)    Cycle in style: Rent a bicycle for a day. This gives you the power and peace of mind to do all the sightseeing you want to do without being stuck in all the traffic you would have been if you would have driven or been on a bus.  In addition, bike shares are incredibly cost efficient, as opposed to cabs or other ground transportation.

5.)    Enjoy the great outdoors: Hiking is one of the best exercises you can do for yourself.  Its great for cardiovascular health, but also involves quite a bit of strength and muscle training. Hiking at most locations is free and requires little to know preparation.  Feeling brave? Try rock climbing or bouldering!