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Embrace Balance It’s easy to take on an all-or-nothing mindset with food, especially when the holidays roll around: You swear off treats completely. But if you make a misstep? Well, then you might as well just forget your whole healthy-eating plan altogether. But, as with life, eating patterns aren’t so black and white. “You don’t have to give up your favorite foods completely to be healthy,” says Angela Goscilo, MS, RD, a registered dietitian and senior manager of nutrition at WeightWatchers ® . Instead of depriving yourself, Goscilo says to just be strategic about them: Make smart swaps

But the truth is, there are many reasons why we should reduce or even eliminate red meat from our diets. One, there’s the environmental argument. Meat and dairy production cause 14.5 percent of our planet’s greenhouse emissions. Two, there’s the cost argument. “Meatflation” is real. You’ve probably already experienced sticker shock at the market, but wholesale beef prices are predicted to increase between 4 and 7 percent in 2022. Perhaps the most significant reason to cut back on red meat, however, is our health. People who eat red meat are at an increased risk of death from heart disease

Chef Jenny walks you step by step how to make this one pan meal. Add aromatics (celery, onion, carrots, herbs) to the water before boiling the chicken to increase the flavor and create a quick stock. Adding blended veggies into the sauce creates creaminess without adding fat or flour. This live cooking class recording is powered by Homemade and brought to you by Alignment Health Plans. Don't miss any of our live cooking classes ! Be sure to register for the Diabetes Food Hub® monthly newsletter to learn about our upcoming classes, recipes, and more.

Heat up a little oil in a skillet (a wok is great, but any skillet will do), throw in some protein and vegetables, and stir. This version uses chicken as a base, but strips of beef, pork, or tofu will work just as well. Stir-fry vegetable mixes are available at most grocery stores, but there are a number of fresh or frozen vegetables that will work perfectly here—broccoli, snow peas, bell peppers, and baby corn especially. Experiment and see! This easy recipe is a great place to start. This live cooking class recording is powered by Homemade and brought to you by Alignment Health Plans. Don't

Foods to Eat on a Low-Carb Eating Plan Higher-protein foods are a big part of a low-carb eating plan. Lean meats such as chicken, turkey, fish, and shellfish are recommended, as well as, eggs and cheese. Healthy fats and oils such as olive oil, avocado oil, avocados, nuts, seeds, and olives are recommended. Not only are these foods low carb, but are thought to help you feel full longer. Most types of fruit are considered high in carbs, however, berries are usually the fruit of choice when it comes to the low-carb eating plan. Non-starchy vegetables are emphasized in low-carb eating plans

The Different Types of Chocolate Dark chocolate, often referred to as semi-sweet or bittersweet, contains 50 to 90 percent of cocoa solids, cocoa butter, and sugar. High-quality dark chocolate has at least 70 percent chocolate. It has little to no milk solids. Milk chocolate, on the other hand, contains 10 to 50 percent of cocoa solids, cocoa butter, milk of some form, and sugar—much more than dark chocolate. Then there’s white chocolate. It’s even less healthy, having no cocoa solids, just cocoa butter, sugar, milk solids, and often vanilla. Health Benefits of Dark Chocolate Because of that

Those numbers are helpful day-to-day guidelines, but the question remains: Are all carbs created equal? We know that you could weigh out the carbs from potato chips to equal those from an apple, but we all know that potato chips and apples are not on the same spectrum when it comes to health. Types of Carbs We can break down carbs a couple of ways. First, there are simple carbs, complex carbs, and fiber. Simple carbs , or sugars, are found naturally in foods like fruits, milk, and honey. Simple carbs can also be added sugars, and they can be found in many sweets including jellies, jams, and

Diabetes specific: The Complete Diabetes Cookbook by America’s Test Kitchen: ATK is one of the country’s most revered cooking brands, and this cookbook offers more than 400 recipes that reflect their rigorous testing to improve the nutrition of favorite dishes. Prevention’s Diabetes Diet Cookbook : These fiber-rich recipes—from Almond and Mixed Berry Muffins with Flax Seeds to Autumn Harvest Minestrone—are easy to make and delicious. Here are a wide range of chefs and cookbook writers who produce recipes that you’ll enjoy because they’re so creative with healthy ingredients like fruits