Recipe for roasted spicy brussel sprouts - hot, healthy & delicious!

Hi everyone! I hope you all had an amazing thanksgiving weekend. I'm spending the weekend down south with my lovely family. 
I contributed all the vegetable side dishes & will share all those recipes with you over the next few days! 
Unlike my family down south, there's no butter or shortenings in my recipes 😯

Those of you who know me, you know I love to experiment with spices! With so many varieties of vegetables out there, spices allow to make vegetable dishes tasty, creative & unique.

Check out this recipe for spicy brussel sprouts... it was really a crowd pleaser esp. if you want some heat! I use this as a healthy side or main dish.

I 💙 brussel sprouts bc it's low carb,  full of vitamin C and K & fiber.

Here it is:
-Preheat oven to 400
-Cut up 1½ pounds @traderjoesfans fresh brussels sprouts in halves
-Drizzle 2 tablespoons olive oil
-Drizzle 2 1/2 tablespoons of siracha
-Drizzle 1 tablespoon of  honey (can omit if you just want it spicy!)
-Add fresh lime juice from 1 lime
-Sprinkle on garlic powder
-Sprinkle on black pepper
-Toss to mix up well
-Place flesh side down on a cookie tray
-Roast for 35 minutes or until sprouts are light brown around edges
-Add salt to taste

Please feel free to ask any questions! 
Email me at DoctorDeenaMD@gmail.com or ask/follow me on Twitter/Instagram @Doctor_Deena!



**PLEASE REMEMBER IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH AND/OR BEFORE STARTING OR STOPPING ANY TREATMENT OR ACTING UPON INFORMATION CONTAINED ON THE SITE, YOU SHOULD CONTACT YOUR OWN PHYSICIAN OR HEALTH-CARE PROVIDER**

Cutting Down On Added Sugars From Your Diet!

I recently blogged on the new 2015 dietary guidelines here.

Today I wanted to specifically discuss added sugars -- and how we can limit them to the recommended goal of <10% of our total daily calorie intake.

What are added sugars?
Added sugars are substances added to enhance the flavor,color and texture of a certain food or drink. Added sugars are also used as preservatives to prolong freshness. Added sugars are different from "natural sugars". Natural sugars are "naturally" found in sweet foods like fruits, vegetables, milk, honey, nectars, etc.

How can I identify added sugars?
By reading nutrition labels. 

The nutrition label is important to me for 3 things when related to added sugars:
1. Identifying the amount of sugar in the food I am consuming
2. Identifying the number of calories in the food I am consuming
3. Providing a list of ingredients that might contain added sugars

When reading the nutrition label, look for the "Total Carbohydrate" section and then the sub-section on "Sugars" to identify how many grams of sugar are present per serving. Make sure you look at the serving size, and measure out what you are eating to ensure that your serving size is correct!

How do I identify added sugars in the list of ingredients?
Sometimes added sugar will be simply labeled as "sugar" in the ingredients list.
Don't be fooled though-- added sugar is not always labeled as such. Look for other names for sugar such as:
-anhydrous dextrose
-cane juice
-corn syrup
-corn syrup solids
-dextrose
-fructose
-fruit nectar
-fruit juice concentrate
-high-fructose corn syrup (HFCS)
-honey
-invert sugar
-lactose
-malt syrup
-maltose
-maple syrup
-molasses
-nectars (e.g., peach nectar, pear nectar)
-pancake syrup
-sucrose

Let's take a look at everyone's favorite cereal Lucky Charms - its magically...full of sugar! See the added sugars that I have outlined in red.

What are the main sources of sugar in the American diet?
-Sugary drinks (the biggest source!)  like soda, juice drinks and flavored water 
-Candy including chocolates
-Snacks including fruit snacks, granola bars, fruit bars
-Cakes
-Cookies
-Other sweets: pastries, doughnuts, etc.
-Ice cream

What can you do to limit added sugars?
1.Start with your children early
Behaviors and food preferences develop early. How often do you see a child drinking water and not juice? Not often.
Limit your child's consumption of added sugars by not purchasing such products. Give them a bottle of water in their lunch bag instead of a juice box. Give them cut up fruits instead of a fruit roll up. For rewards use natural foods like fruits and vegetables OR non-food items like toys, music, stickers, etc. Do not use ice cream, cakes, cookies, etc. as a form of reward because they will grow up associating such foods with reward and this can influence their eating behaviors as they grow older.

2. Drink more water
 More than 4 in 10 Americans aren't drinking enough water. Choose water when you can, and carry a bottle with you at all times.

3. Choose the natural forms of sugar in fruits, vegetables, and dairy

4. Avoid processed foods as these not only contain hidden sugars, but some contain excess salt and unnatural chemicals

5. Limit added sugars to <10% of your total daily calories
  A rule of thumb is 1 teaspoon of sugar = 4 grams of sugar = 16 calories

6. When you do eat "sweets", don't over-indulge.
  Stick to 1 cookie at a single seating, maybe 1-2 times weekly.           Moderation is key.

7. Don't buy foods with added sugar at the grocery store. 
    If you don't bring it home, you can't eat it. Out of sight = out of your belly.

8. Choose healthier snack options - vegetables, fruits, whole grains, nuts, salads

9. Don't believe food labels that say "no sugar added"
   If the ingredients list different fruit juices as an ingredient -- those separate juices may contain added sugar. Be careful!

10. Educate yourself by reading nutritional labels. They are there for a reason!

11. Eat 3 balanced meals a day with lean protein and healthy fats
      This will keep you more satisfied with less sweet cravings.

12. I don't recommend use of artificial sweetners, as this is just 
     another chemical we are introducing to our body.
     
13. Set realistic goals for yourself!
The goal here is to decrease your added sugar intake not to get rid of it 100% because that would be an unrealistic goal. Decrease the amount of sugar you put into your coffee over weeks. Eat 1 scoop of ice cream instead of 3 scoops for dessert. Make changes over weeks to months - as the change in your behavior will be more likely to stick that way!

13. Love juice but worried about the sugars?
     Fill up a glass with 1/2 cup water and 1/2 cup juice or better yet, make a fruit smoothie with a base of water, ice, or non-fat yogurt!

14. Add spices to enhance flavor instead of sugar.
      Spices like cardamom, ginger, mint, etc. can really help step up a meal!

Do you have any tips to avoid added sugars??



Please feel free to ask any questions! Email me at DoctorDeenaMD@gmail.com or ask/follow me on Twitter/instagram @Doctor_Deena!

**PLEASE REMEMBER IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH AND/OR BEFORE STARTING OR STOPPING ANY TREATMENT OR ACTING UPON INFORMATION CONTAINED ON THE SITE, YOU SHOULD CONTACT YOUR OWN PHYSICIAN OR HEALTH-CARE PROVIDER**

Low carb healthy recipe for baked Asian mustard chicken... perfect for those with diabetes!!

I love this low carb recipe for diabetes awareness month!

I love this baked Asian mustard chicken recipe & its so easy!!
I added over some barley with brocolli 💜

In a bowl add in:
- 1/4 cup olive oil
- 1/3 cup soy sauce
- 1/3 cup fat-free yogurt
-2 tablespoons stone ground mustard (or any mustard)
-2 teaspoons garlic powder
-1 tablespoon honey
-Add in 6-8 skinless, boneless chicken breasts
-Mix it up
-Cover & marinate overnight at least 3 hours

When ready to cook:
- Preheat oven to 375
- Place chicken on bake pan
- Bake for 30 mins or until cooked through
-Add salt and pepper to taste

Enjoy! 😻

Follow me on Instagram or Twitter @Doctor_Deena for more healthy & easy diet tips!

Healthy recipe for winter squash: roasted acorn squash w parmesan cheese = yummy, easy & delicious!

So excited for some winter squash this season!

Most varieties of squash are loaded with antioxidants, specifically carotenoids & omega 3 fatty acids. 

I think of squash as a super food in the winter since it helps boost our immune system to fight off infections during the cold weather months 😷

Try this great recipe for roasted acorn squash w parmesan cheese! 

                                     

STEPS:
-Preheat oven to 400 degrees
-Open up a full squash & remove all the seeds & inside fibers
-Slice up the squash into medium thickness peices (use a sharp knife!)
-Drizzle on 1 tbsp olive oil
-Sprinkle on some dry or fresh thyme
-Sprinkle on 2 tablespoons of fresh minced garlic
-Mix it up
-Sprinkle on some grated parmesan cheese
-Bake for 30 mins (until golden brown)
-Add salt and pepper to taste 😋

Follow me on Instagram or Twitter @Doctor_Deena for more healthy & easy diet tips!