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Easy weeknight meals – Cassie Wright, R.D.,  September 12, 2012
 Cassie@Unity:
 Welcome to the Unity Diabetes Online Community! I’m Cassie Wright, a certified diabetes educator and registered dietician, and I’ll be hosting today’s chat. We’re glad you could join us today. I’m excited to share tips with you about making easy and nutritious weeknight meals and to answer all of your diabetes-related questions.
 Cassie@Unity:
 Before we get started let me just tell you how we’ll address your questions and comments today. I answer questions one at a time, in the order that they are posted to the site, and there might be a slight delay as I respond to each question. It may take a few minutes for me to type answers to your questions, so please stay logged-in to the chat to see my response, even if it takes a few minutes. And you might need to refresh every few minutes to keep up with the latest posts in the chat if you switch to another application on your computer.
  Cassie@Unity:
 Let's get started.
 louter1:
 I have an eating disorder and have awful problems with managing food program. Any suggestions?
 louter1:
 Food program related to managing Type II
 sassy35:
 Any ideas for low-carb dinners?
 Cassie@Unity:
 Hi Louter1! Thank you for your question. Managing a food program can be very difficult when you are focused on being as healthy as possible.
  Cassie@Unity:
 Thank you for the clarification. Any meal plan should be focused on a moderate amount of carbohydrates, healthy lean proteins, and plenty of vegetables at each meal.
  Cassie@Unity:
 Have you seen or used the new plate method?
 louter1:
 I'll look more into that. I do think I've seen it.
 Cassie@Unity:
 This is a personal favorite I share with all of my patients when they are taking into consideration the need for an array of health concerns.
 Cassie@Unity:
 Hi Sassy35!
 Cassie@Unity:
 Low carb meals are always a concern when you are trying to manage blood sugars. A personal quick favorite of mine is preparing hearty soups with lean protein such as chicken or turkey with plenty of vegetables and high fiber beans.
  Cassie@Unity:
 Louter1, if you visit the American Diabetes Association's website here: http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/, there is a youtube video you could watch with great references for meal planning with the plate method.
 sassy35:
 That's a great idea! Do you have a favorite web site for recipes?
 louter1:
 I'm having a hard time also with becoming bored with vegetables. I like them but it's the same....
 Cassie@Unity:
 Sassy35, I use dlife's recipe finder often to help create new, quick, CHO friendly meals. The link can be found here. http://www.dlife.com/diabetes/diabetic-recipes/
 Cassie@Unity:
 The function is super easy to use. You type in a food item you would like to make a meal from and plenty of delicious recipes pop up.
 sassy35:
 I agree with you louter1 about the vegetables - I'm always looking for new ways to freshen my menus!
  louter1:
 Yes. maybe dlife's recipe finder will help us.
 Cassie@Unity:
 louter1, I here you! Vegetables tend to be a struggle for a lot of patients. I have recently become super excited about roasting almost every vegetable I can find. Just last night I roasted tomatoes, green and yellow squash, garlic, an onion, beets, carrots, and a variety of herbs.
 Cassie@Unity:
 I then used those vegetables as a side dish last night, and tonight pureed the leftovers to make a delicious soup.
 Cassie@Unity:
 Although the summer season is coming to an end, another quick delicious trick with vegetables is grilling. You can grill virtually every vegetable.
 sassy35:
 One thing I was doing over the summer was grilling extra vegetables for dinner and then putting them on a salad for lunch the next day - yummy!
 louter1:
 Do either of you have ideas about veggies and combining without it always involving some sort of pasta sauce!
 Cassie@Unity:
 Wow, that does sound good.
  Cassie@Unity:
 louter1, let me see if I understand. Are you sharing that you find you need to combine vegetables with a sauce to add flavor?
 louter1:
 What happens to using fruit in salads? Carbs and calories...it seems that when veggies are combined it turns into a tomato sauce item.
 louter1:
 Sorry those are two different ideas that I put together when I answered your question.
 Cassie@Unity:
 I think I understand the two separate points. :) When mixing vegetables the cooking method determines how much liquid is lost from the vegetable. On the stove top you certainly will see vegetables cook down to be more like sauce. Dry cooking methods like grilling and roasting, however, should offer a little variety without softening your vegetables too much.
 Cassie@Unity:
 If you are roasting tomatoes, I would suggest roasting them separately from the other vegetables. Although cherry/grape tomatoes do typically retain their juices inside the skin.
 louter1:
 That sounds good. What about seasonings that are low sodium that can enhance the dry cooked veggies?
  Cassie@Unity:
 Fruit and salad are the perfect pairing. I also suggest adding a lean protein such as hard boiled egg whites or grilled chicken to help offer balance.
 sassy35:
 Question about salads - do you think it's good to add nuts to a salad?
 louter1:
 Are you able to give me an estimate of the amount of carbs I need per meal or day?
 Cassie@Unity:
 When roasting vegetables I suggest chopping your vegetables into bite size pieces. Toss them with plenty of yummy herbs (I love thyme and rosemary) and about a tablespoon of olive oil. I then place them in the oven at 400-425 degrees for about 20-30 minutes depending on the type of veggies used.
 Cassie@Unity:
 sassy35, I think nuts are a great addition to salads! They offer plenty of heart healthy fats, lean protein, and of course flavor. I would suggest unsalted almonds or walnuts as a great addition. Be mindful of your portion as nuts are high calorie because of the fat content. Typically 1/4 of a cup or less is a good portion.
  Cassie@Unity:
 louter1, great question!! Meal planning and carb counting is very individualized based on gender, weight, height, and other medical considerations. May I recommend meeting with a registered dietitian at the Diabetes Center to help you create a meal plan that is perfect for your needs.
 louter1:
 Yes. I will do that. Thank you
 Cassie@Unity:
 You are very welcome! The staff at the Center would be more than thrilled to help you be the healthiest you could possible be! You can call to schedule an appointment at 368-4560!
 Cassie@Unity:
 That’s all the time we have for today. I’ve really enjoyed our conversation and hope that I was able to provide some insight for you. If we didn’t get to your question today or if you think of another question later on – feel free to jump into the conversation in the forum, or submit a question using our “Ask an expert” feature. Be sure to join us for our next chat Wednesday, September 26 at 8 p.m. – an open Q&A session with Dr. Rajamani.
 louter1:
 Thanks.
 Cassie@Unity:
 Thank you for joining us tonight sassy35 and louter1! Good luck with trying new vegetables and recipes!!
 sassy35:
 Thanks, Cassie!
 Cassie@Unity:
 Goodnight!
 
 
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