Healthy

Recipes
Helpful Tips:
1. Choose whole grains and whole grain products over highly processed carbohydrates.

2. Skip the sugary drinks, and choose water, coffee, or tea instead.

3. Choose good fats instead of bad fats.

4. Limit red meat and avoid processed meat; choose nuts, whole grains, or fish instead.

STUFFED CHICKEN BREAST

INGREDIENTS:
1 CHICKEN BREAST
1 OZ. LOW-FAT MOZZARELLA
1 ARTICHOKE HEART (FROM A CAN)
1 TSP. SUNDRIED TOMATO, CHOPPED
5 LARGE BASIL LEAVES
1 CLOVE GARLIC
¼ TSP. CURRY POWDER
¼ TSP. PAPRIKA
PINCH OF PEPPER
TOOTHPICKS
INSTRUCTIONS:
1) PREHEAT THE OVEN TO 365 F (185 C).
2) CUT THE CHICKEN BREAST ALMOST HALFWAY
THROUGH WITH A SHARP KNIFE.
3) CHOP UP THE MOZZARELLA, ARTICHOKE, BASIL,
TOMATO, AND GARLIC. MIX TO COMBINE AND STUFF IT
INTO THE CUT CHICKEN BREAST.
4) USE A FEW TOOTHPICKS TO CLOSE THE CHICKEN
BREAST AROUND THE STUFFING.
5) PLACE THE CHICKEN BREAST ON A BAKING SHEET OR
ALUMINUM FOIL, AND SEASON IT WITH PEPPER, CURRY
POWDER, AND PAPRIKA.
6) BAKE FOR AROUND 20 MINUTES (DEPENDING ON THE
SIZE OF THE CHICKEN BREAST).
7) REMEMBER TO REMOVE THE TOOTHPICKS BEFORE
SERVING, AND YOU'RE DONE!
POMEGRANATE CIDER SPRITZER
LOW CARB CHOCOLATE GREEK
YOGURT ICE CREAM
INGREDIENTS:
2½ OZ. FAT-FREE GREEK YOGURT
½ OZ. VANILLA PROTEIN POWDER
1 TSP. UNSWEETENED COCOA POWDER
½ CUP UNSWEETENED ALMOND MILK
1 TSP. VANILLA EXTRACT
2 TBSP. STEVIA TO TASTE
ALMONDS & BERRIES (OPTIONAL)
INSTRUCTIONS:
1) BLEND YOGURT, PROTEIN POWDER, COCOA, STEVIA
AND ALMOND MILK THOROUGHLY. IF YOU DON’T HAVE A
BLENDER, THIS CAN BE DONE BY HAND BUT REQUIRES A
WHISK.
2) PLACE IN FREEZER OR ICE CREAM MACHINE.
IF YOU DON’T HAVE AN ICE CREAM MACHINE TAKE THE
ICE CREAM OUT AFTER AN HOUR AND TURN IT OVER
GENTLY WITH A SPOON.
3) TAKE IT OUT 5-10 MIN BEFORE YOU SERVE IT TO LET IT
SOFTEN UP A BIT.
SERVE WITH ALMONDS AND FRESH BERRIES.

INGREDIENTS:
450 ML APPLE CIDER
150 ML POMEGRANATE JUICE
300 ML SODA WATER
2 LIMES
POMEGRANATE SEEDS (OPTIONAL)
INSTRUCTIONS:
1) MIX TOGETHER 450 ML APPLE CIDER, 150 ML
POMEGRANATE JUICE, AND 300 ML SODA WATER
2) CUT LIME WEDGES AND ADD THE JUICE OF TWO
WEDGES TO EACH SERVING.GARNISH WITH LIME WEDGES
AND POMEGRANATE SEEDS.
 Physical Activity
WHAT CAN PHYSICAL ACTIVITY DO FOR ME?

Helps lower your blood glucose, blood pressure, HDL cholesterol and

triglycerides
Lowers your risk for prediabetes, type 2 diabetes, heart disease and stroke
Relieves stress
Strengthens your heart, muscles and bones
Improves your blood circulation and tones your muscles
Keeps your body and your joints flexible

WHAT KINDS OF PHYSICAL ACTIVITY ARE BEST?

A COMPLETE PHYSICAL ACTIVITY ROUTINE INCLUDES FOUR KINDS OF ACTIVITIES:

Continuous activity—walking, using the stairs, moving around—throughout
the day
Aerobic exercise, such as brisk walking, swimming, or dancing
Strength training, like lifting light weights
Flexibility exercises, such as stretching

HOW MUCH EXERCISE DO YOU NEED?

THE AMERICAN DIABETES ASSOCIATION RECOMMENDS THESE PHYSICAL ACTIVITIES:
At least two and a half hours of moderate to vigorous intensity physical
activity per week (i.e., brisk walking, water aerobics, swimming, or jogging).
Two to three sessions of resistance exercise per week. Resistance exercise is
activities that strengthens muscle strength, like lifting five pound weights or
doing pushups.
No more than two days in a row without physical activity.
Breaking up sitting time every 30 minutes during the day.
Incorporate flexibility exercises, like stretching or yoga into your weekly
routine.
SAFETY
Make an appointment to see your doctor before starting an exercise
program.
If you have certain diabetic complications, your doctor may recommend very
specific ways to exercise.