More Recipes for Success - 2011 calendar www.TexasDiabetesInstitute.com
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More Recipes for Success
Re c i p e s a n d t i p s fo r a h e a l t h i e r yo u .
2011 calendar
www.TexasDiabetesInstitute.com
Purpose
This calendar was developed by the Texas Set SMART goals:
Diabetes Institute to help you make healthy
choices. There are tips, as well as recipes Specific “I will walk at least...”
and activity ideas to help you learn how to
lead a healthy and active life. Measurable “...four times per week.”
Tracking Achievable “It takes 30 minutes.”
Use this calendar to track your progress
every day. Each month try tracking different Realistic “I enjoy walking.”
parts of your healthy lifestyle, such as:
• Number of steps you walk Timely “I will start today and track my
progress for the next two weeks.”
• Minutes of physical activity
• Daily servings of vegetables
• Daily servings of carbohydrates
Each month, this calendar will recommend
what to track. Feel free to set your own
goals and track what works for you.
Goal Setting
Setting smart goals will help you move
closer to living a healthy lifestyle.
The recipes in this calendar were made by Registered Nurses and Dieticians
from the Texas Diabetes Institute Diabetes Education Department.
The Plate Method:
To help you make healthy choices, use a standard dinner plate and these tips.
Fruit – one at each meal
Healthy Eating
• Eat at the same time every day
• Choose foods from all food groups
• Limit sugars and sweets
• Reduce the fat you eat
• Choose foods high in fiber
• Reduce salt, alcohol and caffeine intake
Starches
Vegetables
• Choose whole grains Fill 1/2 the plate with at least
• Choose high‑fiber grains, especially those with soluble fiber 2 kinds of vegetables –
(such as beans, brown rice or multigrain pasta)
• Look for food with 3 or more grams of fiber per serving cucumbers, tomatoes, broccoli, green beans
Fruit
• Choose whole, fresh fruit for more fiber
Milk & Alternatives
Starches Lean Meat
Choose 2-3 starch 1 oz at Breakfast,
• Choose fat‑free or 1% milk and yogurt
servings per meal 2-3 oz at Lunch & Supper
Vegetables beans, potato, fish, chicken, lean meat,
• Choose a variety of colors low-fat cheese
• Choose high‑fiber vegetables whole grain rice
• Choose fresh vegetables if possible
Lean Meats & Alternatives
• Choose at least 2 meals per week of fatty fish (such as salmon, trout or sardines)
• Choose plant protein more often (such as tofu, beans or peas)
• Choose lean meats, trim visible fat and remove skin from poultry
• Choose low‑fat cheese (made with fat free, 1% or 2% milk) Milk – 8 oz at each meal
Remember – checking your blood sugar before and 2 hours after a meal is the best
way to know how your body reacts to the food you have eaten.
Preparation time: 30 minutes
Stuffed Poblano Peppers Number of servings: 4
Peppers: Green sauce:
4 roasted poblano peppers, skins 1 pound tomatillos
removed (tomate fresadilla)
2 cups chicken breast, boiled and 1 serrano pepper, seeds removed
shredded 2 large garlic cloves, peeled
1 cup reduced-fat Monterrey Jack ¼ cup cilantro, chopped
cheese, shredded ¼ teaspoon salt
¼ cup cilantro, chopped
Recipe Directions
Preheat oven to 350°F. Remove the husk from the tomatillos and wash them well.
Place tomatillos and serrano peppers in a medium saucepan and with a small
amount of water and cook for 6 minutes. Pour the tomatillos, serrano pepper and
garlic into a blender with the water used to cook them and puree. Stir in cilantro
and salt to taste. Cut a slit down one side of the roasted pepper and remove the
seeds. Arrange the roasted peppers on a baking sheet.
Combine the boiled chicken with half of the green sauce and ¹∕ ³ of the cheese
in a mixing bowl. Divide the chicken mixture into 4 servings and place inside
of the roasted peppers. Top with the remaining green sauce and cheese. Bake
the peppers inside the oven until the cheese melts. Transfer to plates, top with
chopped cilantro, and serve.
Tip: Leftover cooked chicken and shrimp work well in this recipe. To reduce risk
Resolve to be healthy in the New Year of food-related illness, eat leftovers within 7 days of cooking.
Tips for keeping your New Year’s resolutions:
• Set goals that are realistic Nutritional Information
• Make a plan of action and write it down Calories: 230
• Share your plan with family Total carbohydrate: 10 grams
• Be honest with yourself Dietary fiber: 3 grams
• If you go off your plan, get back on ASAP Protein: 29 grams
• Don’t give up! Total fat: 9 grams
Saturated fat: 4 grams
How long does it take to make or break a habit?
Sodium: 440 milligrams
It takes 21 days. Keep track of your progress with a journal or calendar.
Examples of Healthy Goals:
• Walk or bike 30 minutes 4 days a week
• Eat 2 servings of veggies 5 days a week
• Limit fast food to once a week
• Join a program to help you quit smoking
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
January
2011
1
Don’t beat yourself up over the occasional slip-up in your
New Year’s resolution. Do the best you can, and take it one day
at a time. Remember, slow and steady wins the race.
New Year’s Day
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
Cooking Class
Sweet Treats
Martin Luther King, Jr. Day
11 a.m. – noon
23 24 25 26 27 28 29
30 31
Preparation time: 25 minutes
Veggie Spaghetti Casserole Number of servings: 6
8 ounces, uncooked whole grain spaghetti, broken in half
¼ cup Parmesan Cheese, finely grated
¼ cup liquid egg substitute
10 ounces (½ package) frozen cut spinach, thawed *Lean ground
¾ pound extra lean (96%) ground beef* turkey may be used
½ cup onion, chopped in place of extra
2 cups unsalted tomato sauce lean ground beef in
½ cup (2 ounces) part skim mozzarella cheese, shredded this recipe.
½ green bell pepper, cored and seeded
½ yellow bell pepper, cored and seeded
Recipe Directions
Preheat oven to 350°F. Spray 8‑inch square baking dish with non‑stick olive oil
cooking spray. Cook spaghetti according to package directions, omitting salt
and oil; drain. Return spaghetti to saucepan. Add Parmesan cheese and egg
substitute; toss. Place in prepared baking dish.
Spray large, non‑stick skillet with cooking spray. Cook lean ground beef and
onion over medium heat until meat is lightly browned, onion translucent,
stirring while cooking to break up meat. Drain spinach in colander, squeezing
out excess liquid. Stir in spinach and tomato sauce. Spoon on top of spaghetti
mixture. Sprinkle with mozzarella cheese. Use small cookie cutter to cut
decorative shapes from bell peppers. Arrange on top of cheese. Cover with foil
and bake 40 – 45 minutes or until bubbling. Let stand 10 minutes before serving.
Cut into squares.
Exercise for a healthy heart
Lack of regular activity increases your risk of heart disease and heart attack. Tip: Whole grain pasta products are delicious and nutritious, however they
Starting to exercise regularly can also help to improve all of these heart risks: take longer to cook and require additional water for cooking. Cook according to
• High blood pressure package directions.
• High cholesterol
• Obesity Nutritional Information
• Diabetes Calories: 372
Total carbohydrate: 39 grams
Keep your heart healthy by following these tips:
Dietary fiber: 7 grams
• Stay active
Protein: 23 grams
• Stop smoking and avoid second-hand smoke
Total fat: 12 grams
• Control high blood pressure and high cholesterol
Saturated fat: 3 grams
• Cut down on fat and salt
Sodium: 94 milligrams
• Maintain a healthy weight with 30 – 60 minutes of cycling, swimming, brisk walking or
aerobics on most days of the week to help your heart and lungs, reduce stress and
increase your energy
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
February
2011
1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
Cooking Class
Quick Meals
Valentine’s Day
11 a.m. – noon
20 21 22 23 24 25 26
President’s Day
27 28 Show your heart some love.
Keep it strong with regular exercise and a healthy lifestyle.
Preparation time: 10 minutes
Spicy Oven Baked Number of servings: 4
Sweet Potato Chips
1 pound (1 large) sweet potato
2 tablespoons chili powder
1½ tablespoons canola oil
Plastic bag
Recipe Directions
Preheat oven to 350°F. Wash and peel skin from sweet potato. Divide potato
lengthwise into 4 pieces. Thinly slice sweet potato into pieces. Place canola oil
and chili powder into a large plastic bag. Seal and shake to mix oil with chili
powder. Add sliced sweet potato. Seal and shake to coat all pieces of sweet
potato with chili powder/oil mixture. Pour sweet potato chips evenly onto a
non‑stick cookie sheet. Spread into a single layer. Place cookie sheet in oven and
bake for 30 minutes or slightly longer until pieces are crisp. Serve as a delicious
spicy side dish.
Tip: Cut down on fat whenever you can. Reducing your total fat intake by two
teaspoons per day can help you to lose 10 lbs in one year.
Nutritional Information
Choose heart healthy fats! Calories: 160
Total carbohydrate: 25 grams
Canola oil is a plant fat, like other oils such as corn, sunflower and peanut. These oils
Dietary fiber: 5 grams
are low in saturated (bad) fat and better choices for cooking and baking when added fat
Protein: 2 grams
is needed. They also contain “omega 3 fatty acids” which can protect your heart.
Total fat: 6 grams
If you need a spread (like margarine) choose a spread made from one of these oils which Saturated fat: 0.5 grams
shows 0 g trans fats on the label. Sodium: 100 milligrams
Eating saturated (or solid fats) and trans fats increase the ‘bad’ cholesterol in your blood
vessels. This increases your risk for heart disease.
Avoid spreads which are solid at room temperature and animal fats to help protect
your heart.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
March
2011
Choosing small amounts 1 2 3 4 5
of healthy fats is good for
your heart!
6 7 8 9 10 11 12
Ash Wednesday
13 14 15 16 17 18 19
Daylight Savings Time Begins
20 21 22 23 24 25 26
Cooking Class
Lean Beef and Pork
First Day of Spring 11 a.m. – noon
27 28 29 30 31
Healthy Bread Pudding Preparation time: 15 minutes
Number of servings: 10
(Capirotada)
¾ cup egg substitute 1 cup low-fat cheddar cheese,
4 tablespoons whole milk shredded
1∕8 teaspoon salt ²∕3 cup raisins
1 teaspoon ground cinnamon 1∕3 cup roasted, unsalted peanuts
¼ teaspoon ground cloves 1 medium apple, peeled, cored,
½ teaspoon nutmeg cut into bite-sized pieces
10 tablespoons Splenda® brown ¾ cup of water
sugar blend Non-stick cooking spray
8 slices toasted double fiber wheat bread
Recipe Directions
Preheat oven to 375° F. Combine eggs, milk, salt, cinnamon, cloves and nutmeg
in a bowl and blend well. In a small pan, place ¾ cup of water, light brown
sugar, peanuts and boil for 5 minutes. Add apple pieces and continue cooking
for 2 more minutes. Set aside. Lightly coat a square baking pan with non‑stick
cooking spray. Place 4 toasted bread slices in the pan. Pour half of the cheese,
raisins, peanuts, ½ of the sugary liquid, and ½ of the egg mixture over the bread.
Repeat the procedure, using the remaining ingredients. Bake for 15 – 20 minutes,
or until the cheese melts.
Tip: You can enjoy your favorite dish for Easter and control blood sugar when you
prepare this healthy version of Capirotada. Make sure to choose the right serving
size.
Stress management Nutritional Information
Calories: 130
Identify stress Total carbohydrate: 20 grams
Take the time to write in a journal. When you get stressed write how you feel and how you Dietary fiber: 5 grams
acted in response to the stressor. Protein: 8 grams
Total fat: 4.5 grams
How are you coping with stress now? Saturated fat: 1 gram
Once you have your journal, you will be able to identify how you react to stress. Sodium: 150 milligrams
Healthy ways to cope with stress
Stress is part of our life. Learn to avoid it, adapt to it or accept it. Good coping habits will
make you feel better afterwards. Go for a walk, talk to a friend, work in your garden, listen
to music and dance, connect with others, do not isolate yourself, set time aside to relax
every day, keep your sense of humor, and laugh!Sunday Monday Tuesday Wednesday Thursday Friday Saturday
April
2011
Taxes are due. Make sure that in times of stress you find healthy
1 2
ways to manage it. Lower stress can mean lower blood sugar.
April Fool’s Day
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
Palm Sunday Passover begins Good Friday
24 25 26 27 28 29 30
Cooking Class
Vegetarian
Easter Sunday
11 a.m. – noonPreparation time: 30 minutes
Green Chicken Enchiladas Number of servings: 6
Enchiladas: Green Sauce:
2 skinless chicken breasts, boiled 2 pounds tomatillos
and shredded (tomate fresadilla)
1 cup mozzarella cheese, shredded 2 serrano peppers, seeds
1 medium onion, chopped removed
1 package (12 count) corn tortillas 4 large garlic cloves, peeled
¼ teaspoon salt Cilantro, chopped
¼ teaspoon salt
Recipe Directions
Preheat oven to 375° F. Remove husk from green tomatoes and wash them well.
Place green tomatoes and serrano peppers in a medium saucepan with a small
amount of water and cook for 6 minutes. Pour the tomatillos, serrano peppers
and garlic into a blender with the water used to cook them and puree. Add
cilantro and salt to taste. In a medium‑size bowl, place the cooked chicken,
onion, and half of the shredded cheese.
Place the green chili enchilada sauce in another medium bowl. Warm the
tortillas in the microwave for 10 – 20 seconds. Dip each tortilla in the green
chili enchilada sauce one at a time to moisten. Fill with chicken mixture and
roll tortilla to form an enchilada. Spray non‑stick cooking spray on a 13 x 9
inch baking dish. Place the enchiladas on the baking dish. When finished, pour
the remaining green chili enchilada sauce and cheese on top of the enchiladas.
Bake at 375° F for 15 – 20 minutes or microwave for 4 – 5 minutes.
What are your cholesterol results? Tip: Increase or decrease the amount of serrano peppers as desired. This
salsa may be used for green enchiladas or on top of Mexican tamales.
Your blood cholesterol is important in looking at your risk for heart disease.
Total Cholesterol is the total amount of fat (or lipid) that is found in your blood. Nutritional Information
There are 2 main types of cholesterol: HDL and LDL. Keep your total cholesterol Calories: 270
below 200 mg/dL. Total carbohydrate: 31 grams
Dietary fiber: 5 grams
HDL or “good” cholesterol: the higher the number, the lower your risk of heart disease. Protein: 26 grams
Good levels are: Total fat: 5 grams
Saturated fat: 1.5 grams
• Women over 50 mg/dL
Sodium: 380 milligrams
• Men over 40 mg/dL
LDL or “bad” cholesterol: this LDL sticks to the walls of blood vessels and reduces your
blood flow. People with diabetes are at higher risk for heart disease. Keep this number
below 100 mg/dL.Sunday Monday Tuesday Wednesday Thursday Friday Saturday
May
2011
1 2 3 4 5 6 7
Cinco de Mayo
8 9 10 11 12 13 14
Mother’s Day
15 16 17 18 19 20 21
Cooking Class
Light Mexican Meats
11 a.m. – noon
22 23 24 25 26 27 28
29 30 31
Ask your doctor to explain and give you a copy
of your blood cholesterol and other lab results
so you can compare when you make changes.
Memorial DayPreparation time: 15 minutes
Broiled Tilapia with Mango Salsa Number of servings: 4
½ mango, peeled, seeded and chopped
½ red bell pepper, seeded and chopped
¼ red onion, chopped
¼ cup cilantro, chopped
½ serrano pepper, finely diced (optional)
1 lime, juiced
1 tablespoon olive oil
4 (6 oz) tilapia filets
Salt and freshly ground black pepper to taste
Recipe Directions
Preheat the broiler. Line a baking sheet with foil and set aside. Combine first 6
ingredients. Mix well and set aside. Brush oil on both sides of fillets and sprinkle
with salt and pepper, if desired. Arrange on baking sheet and broil until fish is
cooked through, about 6 minutes. Transfer to plates, top with salsa, and serve.
Tip: Substitute pineapple or papaya for mango in this recipe for a delicious twist.
Try these variations with lean cuts of beef, pork and chicken.
Nutritional Information
Calories: 220
Total carbohydrate: 7 grams
Dietary fiber: 1 gram
Protein: 35 grams
Take care of your feet Total fat: 7 grams
Saturated fat: 2 grams
Summer is coming and with it a trip to the beach, the pool, or the river. Here are some Sodium: 85 milligrams
tips on keeping your feet healthy:
• Always wear comfortable well fitting shoes inside and outside the house to protect
your feet
• Do not put lotion between your toes, this prevents fungus from growing
• Cut your toe nails straight, not at an angle, to prevent ingrown nails
• Check your feet daily for injuries
• Use warm water, not hot, to wash your feet
• If you notice problems with your feet, such as cuts or wounds that will not heal, see
your doctor immediately
• Have a doctor check your feet once a yearSunday Monday Tuesday Wednesday Thursday Friday Saturday
June
2011
Feet are the foundation on which we 1 2 3 4
stand… let’s take care of them.
5 6 7 8 9 10 11
12 13 14 15 16 17 18
Cooking Class
Summer Salads
11 a.m. – noon
19 20 21 22 23 24 25
Father’s Day First Day of Summer
26 27 28 29 30
Calendar Pages_spreads.indd 1 12/29/2010 3:22:13 PMPreparation time: 15 minutes
Grilled Chicken Salad Number of servings: 4
2 bags Spring Mix salad greens 1 teaspoon ground cumin
½ small red onion, thinly sliced 1 teaspoon paprika
1 cup cherry tomatoes 1 teaspoon onion powder
1 cup matchstick carrots ½ teaspoon cayenne pepper, optional
4 boneless, skinless chicken breasts ¼ cup roasted walnuts
2 teaspoons canola or olive oil 4 ounces low-sodium cheddar
1 teaspoon kosher salt cheese, shredded
1 teaspoon garlic powder 2 limes, juiced
1 teaspoon black pepper Pepper flakes, optional
Recipe Directions
Combine salad greens, sliced red onion, cherry tomatoes and carrots in a large
bowl. Place salad in refrigerator and allow to chill while you prepare the chicken.
Brush the skinless, boneless chicken breasts with 2 teaspoons of canola or olive
oil. In a small bowl combine salt, garlic powder, black pepper, cumin, paprika,
onion powder and cayenne pepper. Drizzle spices on both sides of chicken breast
as desired.
Cook chicken breasts on a hot skillet or grill pan until thoroughly done, about
3 – 4 minutes on each side. Remove chicken and allow to sit for about 5 minutes.
Slice each breast into 1/2 inch strips.
Place 3 cups of salad in each of the 4 salad bowls. Top each salad evenly with
sliced chicken breast. Add 1 tablespoon roasted walnuts and 1 ounce shredded
low‑sodium cheddar cheese to each salad. Sprinkle a few pepper flakes over
salad and drizzle with 1½ tablespoons lime juice.
Stay safe in the sun
Tip: To roast walnuts on the stove top, toss nuts in a heavy skillet that has been
Summer sun feels great, but it can be too much of a good thing. UV rays
sprayed with non-stick cooking spray. Stir occasionally to keep from burning
can damage skin, leading to early wrinkling and even skin cancer. Too
Remove nuts from skillet as they turn brown and become fragrant. To reduce
much sunlight can harm our eyes, increasing risk for cataracts. Sunburn in
sodium use all fresh ingredients. You can reduce the amount of kosher salt in the
childhood can lead to cancer later in life.
recipe to further reduce the sodium.
Prevention is the key to protecting ourselves and our families.
Here are some steps to keep you safe: Nutritional Information
• Limit time in the midday sun. Rays are strongest 10 a.m. – 4 p.m. Calories: 290
• Seek shade. A tree or umbrella can offer protection from direct sun Total carbohydrate: 11 grams
• Always use sunscreen. Use SPF 15 or higher. Reapply every 2 hours Dietary fiber: 3 grams
• Wear a hat. A wide brim protects your face, ears and neck Protein: 38 grams
• Cover up. Loose, long sleeves can help deflect UV rays Total fat: 11 grams
• Wear sunglasses. Look for lenses with UV protection Saturated fat: 2 grams
Sodium: 600 milligramsSunday Monday Tuesday Wednesday Thursday Friday Saturday
July
2011
Have fun in the sun, but don’t forget to pack sunscreen, 1 2
a wide-brimmed hat, sunglasses and a shirt to protect yourself
from summer rays.
3 4 5 6 7 8 9
Independence Day
10 11 12 13 14 15 16
17 18 19 20 21 22 23
Cooking Class
Chinese Food
11 a.m. – noon
24 25 26 27 28 29 30
31
Calendar Pages_spreads.indd 3 12/29/2010 3:22:18 PMPreparation time: 10 minutes
Basic Ground Beef Number of servings: 6
1 pound lean ground beef
1 medium onion, chopped
3 garlic cloves, chopped
2 medium carrots, shredded
¼ cup tomato sauce
1 teaspoon canola oil
¼ teaspoon salt
½ package taco seasoning
½ cup cilantro, chopped
Recipe Directions
Heat the oil in a pan. Add garlic and onion and cook for about 2 minutes on low
heat. Add meat and spices and cook for 10 minutes, stirring constantly.
Add carrots, cilantro, and tomato sauce and cook for 5 to 10 minutes until some
of the sauce thickens and meat is thoroughly cooked.
Tip: To reduce more sodium in this recipe you can use fresh tomatoes
instead of tomato sauce. This meat may be used for chalupas, quesadillas
and pita pockets. If you want the meat to be moist, add more tomato salsa
or fresh tomato.
Nutritional Information
Calories: 130
Sleep better at night Total carbohydrate: 8 grams
Dietary fiber: 1 gram
Benefits of good sleep: Tips for getting good sleep Protein: 16 grams
• More energy • Keep noise down or wear ear plugs if Total fat: 4 grams
• Better focus you can’t control outside noise Saturated fat: 1 gram
• Faster recovery from illness • Make your room dark and cool Sodium: 340 milligrams
• Weight loss • Make sure your bed is comfortable and
• Feeling better use it only for sleeping
• Turn off your television and radio
What is good sleep? • Wake up at the same time every day
6 – 8 hours of sleep without waking up. and set a regular bedtime
• Stretch and practice deep breathing
exercises before bed
• Avoid drinking too many liquids
before bedSunday Monday Tuesday Wednesday Thursday Friday Saturday
August
2011
1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
Cooking Class
Beans
11 a.m. – noon
28 29 30 31 Remember, getting 6 – 8 hours of sleep
will give you more energy.
Calendar Pages_spreads.indd 5 12/29/2010 3:22:22 PMPreparation time: 10 minutes
Acorn Squash Rings Number of servings: 8
2 large acorn squash
3 tablespoons olive oil or light margarine
Salt and pepper to taste
Cranberry relish, optional
Recipe Directions
Slice the squash into 1½ inch rings. Remove seeds and strings and place on a
baking sheet that has been sprayed with non‑stick cooking spray. Drizzle with
olive oil or melted margarine. Season with salt and pepper and bake at 375° F for
approximately 25 minutes, turning once, so that the squash is cooked through
and still retains its shape. Serve as a side with poultry or pork.
Tip: Acorn squash is easy to prepare. It is most commonly baked, but can be
microwaved, sautéed or steamed. It can be cut in half and stuffed with rice or
meat mixtures. Acorn squash is rich in fiber and potassium and contains smaller
amounts beta carotene, Vitamin C and B.
Nutritional Information
Take care of your teeth Calories: 70
Total carbohydrate: 11 grams
Regular dental check-ups are needed for everyone, especially for people with diabetes. Dietary fiber: 2 grams
Diabetes increases the risk of gum disease. Protein: 1 gram
Total fat: 3.5 grams
Dental care:
• Brush twice daily Saturated fat: 0.5 grams
• Use dental floss Sodium: 25 milligrams
• Get a new toothbrush every 3 months
Contact your dentist if:
• You have bad breath
• There are changes in color to your teeth, gums, or mouth
• Your gums start to bleed everyday
Be sure you tell your dentist that you have diabetes. Check your blood sugar regularly.Sunday Monday Tuesday Wednesday Thursday Friday Saturday
September
2011
Daily brushing and flossing are the first steps to
1 2 3
keeping your gums and teeth healthy. Visit a dentist
every six months.
4 5 6 7 8 9 10
Labor Day
11 12 13 14 15 16 17
18 19 20 21 22 23 24
Cooking Class
Breakfast on the Go
11 a.m. – noon First Day of Autumn
25 26 27 28 29 30
Calendar Pages_spreads.indd 7 12/29/2010 3:22:26 PMPreparation time: 1 hour 30 minutes
Caldo de Res Number of servings: 4
1 pound trimmed top round or sirloin steak, ½ head green cabbage, quartered
chopped 2 medium potatoes, chopped
8 cups water 1 stalk celery, chopped
½ cup unsalted tomato sauce, canned 2 cloves garlic, minced
½ green bell pepper, seeded and chopped 1 teaspoon salt
2 stalks green onions, chopped ¼ teaspoon black pepper
1 medium tomato, chopped ¼ teaspoon cumin
½ cup cilantro, chopped
1 medium carrot, chopped
Recipe Directions
Fill large pot with water. Bring water to boil. Add trimmed, chopped meat.
Reduce to medium heat. Add chopped vegetables, minced garlic and condiments
(salt, black pepper, cumin). Add tomato sauce. Stir. Cover and cook for
approximately one hour or until meat is tender. Stir frequently. Caldo will be
hot. Allow to cool slightly before serving. Serve with warm, corn tortillas.
Remember to count one small tortilla as 15 grams of carbohydrate.
Tip: Caldo de Res is a great way to help your family enjoy vegetables.
Nutritional Information
Routine care Calories: 370
Total carbohydrate: 31 grams
In order to prevent, delay or treat complications of diabetes early, you need routine care.
Dietary fiber: 6 grams
At home: Protein: 28 grams
• Check your blood glucose levels and feet daily
Total fat: 10 grams
• Eat healthy and stay active
Saturated fat: 4 grams
• Take your medications on time
Sodium: 122 milligrams
Schedule an appointment with your doctor for:
• Regular blood pressure check
• Yearly foot exam
• Weight check
• Yearly flu vaccine
• Pneumonia (pneumococcal) vaccine
• Blood test to check cholesterol and the average of your blood glucose levels for the
past 3 months (A1C)
• Yearly blood and urine test to check your kidneys
• Yearly dilated eye examSunday Monday Tuesday Wednesday Thursday Friday Saturday
October
2011
1
Ask your doctor about regular check-ups that you may need
to stay healthy with diabetes. Ask for and keep track of all your test results.
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
Cooking Class
Soups
11 a.m. – noon
23 24 25 26 27 28 29
30 31
Halloween
Calendar Pages_spreads.indd 9 12/29/2010 3:22:31 PMPreparation time: 10 minutes
Pumpkin Custard Number of servings: 9
2 large eggs, slightly beaten
2 cups pumpkin, canned or cooked
¾ cup sugar substitute like Splenda®
½ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
1- 384 milliliter can evaporated skim milk
Non-stick cooking spray
Recipe Directions
Pre‑heat oven to 350° F. Spray an 8 x 8 inch glass baking dish with cooking
spray to coat sides and bottom. In a large bowl, combine eggs, pumpkin, sugar
substitute, salt and spices. Mix well. Add milk gradually, stirring until blended.
Pour mixture into glass baking dish and place in oven. Bake 60 minutes or until
a knife inserted near the center comes out clean. Cut into 9 equal squares. Serve
warm or cold with one tablespoon of low‑fat whipped topping.
Tip: Making custard instead of pie (with crust) reduces the amount of fat you eat
and still provides you with a tasty filling. Try doing this with other ‘pie type dishes’.
Nutritional Information
Calories: 70
Total carbohydrate: 9 grams
Protect your health with fruits and vegetables Dietary fiber: 2 grams
Pumpkin contains beta carotene, which turns to Vitamin A in the body. Beta carotene Protein: 6 grams
and other similar items in fruits and vegetables are good for you and can help protect Total fat: 2 grams
your body against disease. Saturated fat: 0 grams
Sodium: 65 milligrams
This recipe gives you over 100% of your daily beta carotene needed.
Many other fruits and vegetables such as carrots, mangos, spinach, sweet potatoes,
greens, broccoli, and cantaloupe also contain large amounts of beta carotene.
Choose deep green, yellow, orange and other dark colored vegetables whenever
possible for more nutrition and to help fight against disease.Sunday Monday Tuesday Wednesday Thursday Friday Saturday
November
2011
November is Diabetes
1 2 3 4 5
Awareness Month.
6 7 8 9 10 11 12
Daylight Savings Time Election Day Veteran’s Day
Ends
13 14 15 16 17 18 19
Cooking Class
Healthy Thanksgiving
Meals
World Diabetes Day 11 a.m. –noon
20 21 22 23 24 25 26
Thanksgiving
27 28 29 29 30
Calendar Pages_spreads.indd 11 12/29/2010 3:22:35 PMPreparation time: 1 hour
Cranberry Orange Molds Number of servings: 5
1 bag (12 oz) cranberries, fresh or frozen (about 3 cups)
½ cup water
1 cup sugar substitute (like Splenda®)
1 package ([0.6 oz]17 g) sugar-free orange gelatin
½ cup boiling water
½ cup cold water
Non-stick cooking spray
Recipe Directions
Rinse cranberries. In a small saucepan mix cranberries, water and sugar
substitute. Cook over medium high heat, stirring every 2 – 3 minutes until most of
the cranberries pop and the mixture becomes slightly thick. Remove sauce from
heat. Allow to cool for 30 minutes. Boil water. Pour into small mixing bowl. Stir
in gelatin powder and mix well. Add cold water; stir until all gelatin powder is
dissolved. Add cooled cranberry sauce to gelatin mixture. Stir until well mixed.
Spray 5 small ½ cup gelatin mold or one 2½ cup mold with non‑stick cooking
spray. Spoon ½ cup of mixture into each small mold or entire mixture into large
mold. Cover, place in fridge and allow to set for at least three hours. To remove
from mold, run warm tap water around the outside of mold, remove lid and place
on dish. Garnish with orange slices.
Tip: Cranberries contain antioxidants that may help lower your bad (LDL)
cholesterol and reduce your risk of heart attack and stroke. Research is also
Traveling Safely being done to see if cranberries may reduce your risk for stomach ulcers, certain
cancers, gum and other diseases.
Traveling during the holidays can be overwhelming. However, by following a few
tips, you can enjoy your traveling and stay healthy.
Nutritional Information
During Your Trip: Calories: 60
• Wear loose-fitting clothing Total carbohydrate: 14 grams
• Carry a diabetes ID card Dietary fiber: 3 grams
• Try to get an aisle seat on the plane Protein: 2 grams
• Take medicines and supplies in a carry-on bag Total fat: 0 grams
• Walk or stretch your legs every couple of hours Saturated fat: 0 grams
• Take your medications according to your meals and snack schedule Sodium: 0 milligrams
If traveling out of the country, for quick and effective medical assistance, contact:
• International Diabetes Foundation (IDF), Telephone: +32-2-5385511
• The International Association for Medical Assistance to Travelers (IAMAT),
• Telephone: 716-754-4883Sunday Monday Tuesday Wednesday Thursday Friday Saturday
December
2011
Plan ahead when traveling!
Make an appointment with your doctor to ensure you’re 1 2 3
healthy enough to travel and have plenty of supplies
and medications. This will help you have a more
enjoyable trip.
4 5 6 7 8 9 10
11 12 13 14 15 16 17
Cooking Class
Healthy Holiday Meals
11 a.m. - noon
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Hanukkah Begins at Sundown Winter Begins Christmas Eve
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Christmas Day New Year’s Eve
(210) 358-7100
TexasDiabetesInstitute.comTexas Diabetes Institute
Diabetes Education Department
701 S. Zarzamora, San Antonio, TX 78207
TexasDiabetesInstitute.com
210.358.7100You can also read
