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Get Your Move on Tip – Simple Stretches

The latest episode of TCOYD, Diabetic Medical Emergencies, focused on what to do in a crisis. But what can you do if you are just a bit under the weather? Here’s TCOYD’s resident fitness expert Michelle Day with a tip to keep your diabetes in check and your body fit.

If you are too sick to get out of bed you can practice these stretches while laying down, in bed, on your back.

- Laying on your back reach your arms up over head and flex your feet. Stretch your heels and fingertips in opposite directions.
- Hug you knees into your chest, open your arms into a T shape, twist your legs to one side, come back to center and twist your legs to the other side.
- Bend your knees and place your feet down flat close to your gluts, slide your arms down to a low V, roll up your spine from your tailbone to your upper rib cage. Release back down one vertebrae at a time from your upper rib cage to your tailbone.
- Place the soles of your feet together, let your knees open to the sides.

Practicing these laying down stretches will help alleviate sore, tired muscles. Stay well!

Get more tips from Michelle on the latest episode of Taking Control of Your Diabetes online now.

Helpings from the Happy Diabetic – Perfect Plates

Chef Robert Lewis, also known as the “Happy Diabetic,” serves up fun recipes and helpful tips – with an extra helping of happiness – to keep you fueled!

How can you stay a happy diabetic around the holidays? It can seem like a daunting task with so many food-centric celebrations. Chef Robert shares his plan for staying in the holiday spirit while sticking to your nutrition plan:

At parties, eat in phases. First fill your plate with fruits, veggies, and lean meats. Then go for the crackers and starches. Finally, take your pick of one dessert (not one of each!). Don’t make all your holiday gatherings about food. Remember, don’t eat like it’s your LAST MEAL!

Get more helpful tips from Chef Robert in the newest episode of Taking Control of Your Diabetes online now.

Learn more about Chef Robert Lewis the Happy Diabetic here.

Fit to Eat Tip – Holiday Party Platter

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!

With the holidays fast approaching, it is important to have a healthy go-to dish in your back pocket for parties and family gatherings. This salad is sure to add both flavor and a sensible option to the dinner table.

Zesty Shrimp and Mango Salad with Brown Rice Medley

Yield: 4 servings
This recipe can be made several hours in advance and kept in the refrigerator.

12 ounces of frozen cooked shrimp (peeled, tail-less, de-veined) (Chicken breast may be substituted if preferred)
2 cups cooked brown rice
2 mangos, cored, peeled, and cut in small cubes (approx. 2 cups)
1 large red bell pepper, cored, trimmed and chopped into small pieces (approx. 1 cup)
1 medium red onion, peeled and chopped
Zest of 1 lime
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon pepper
2 teaspoons honey
2 tablespoons white wine vinegar
1 1/2 teaspoons Vietnamese chili garlic sauce (optional, or 1 teaspoon red chili flakes, optional)
1/4 cup tightly packed fresh (1 1/2 teaspoons dried) mint leaves
1/4 cup tightly packed fresh (1 1/2 teaspoons dried) cilantro leaves

- Cook the brown rice medley in water, according to the package directions. Allow to cool.
- Allow the shrimp to thaw in the refrigerator, or run warm water gently over shrimp to thaw.
- Drain and pat dry with a paper towel, then set aside.
- Place the rice in a large mixing bowl. Add the mango cubes and the pepper and onion pieces, then toss gently to incorporate. Add the lime zest, lime juice, salt, pepper, agave syrup, vinegar and chili garlic sauce.
- Chop the mint and cilantro, and add it to the bowl with the shrimp.
- Gently fold all of the ingredients together.
- Serve on bed of leafy greens such as romaine or butter lettuce.

Per Serving: calories: 321; carbohydrates: 54 g; total fat: 3 g; saturated fat: 1 g; cholesterol: 128 mg; fiber: 6 g; protein: 21 g; sodium: 429 mg; carb choices: 3.5

Eat and live healthy, and make sure to watch the latest episode of TCOYD on UCSD-TV, “Diabetic Medical Emergencies.” Or watch it online now!

Janice Baker MBA, RD, CDE, CNSC is a registered dietitian, certifieddiabetes educator, and certified nutrition support clinician. Visit her online at Baker Nutrition.

Fit to Eat Tip – Resources

TCOYD’s resident nutrition expert Janice Baker has a helpful tip for eating smart and taking control of your diabetes – and your diet!

Here are some of Janice’s favorite online resources for nutrition information and satisfying recipes:

Eatright.org
Allrecipes.com
Nutritiondata.com
American Diabetes Association

Eat and live healthy, and make sure to watch the latest episode of TCOYD on UCSD-TV, “Diabetes and the Gastrointestinal Tract.” Or watch it online now!

Janice Baker MBA, RD, CDE, CNSC is a registered dietitian, certifieddiabetes educator, and certified nutrition support clinician. Visit her online at Baker Nutrition.

Helpings from the Happy Diabetic – Skewered Scampi of Love

Chef Robert Lewis, also known as the “Happy Diabetic,” serves up fun recipes and helpful tips – with an extra helping of happiness – to keep you fueled!

Skewered Scampi of Love

Ingredients

16 large cleaned shrimp
3 Tbs. extra virgin olive oil
Fresh black pepper

For the sauce:
2 Tbs. fresh garlic
1 Tbs. parsley
1 Tbs. capers
1 Tbs. extra virgin olive oil

Directions

Season the shrimp with fresh ground pepper and olive oil. Skewer the shrimp and sautè for 3-5 minutes on each side. When the shrimp turn pink, they are done. Remove shrimp from the heat. Add the oil and garlic to the sautè pan and sautè for 1 minute. Add the parsley and capers. Sautè for another minute. Pour the sauce over the shrimp skewers and serve.

Servings: 4

Get more helpful tips from Chef Robert in the newest episode of Taking Control of Your Diabetes online now.

Learn more about Chef Robert Lewis the Happy Diabetic here.