diabetes healthy living calendar 2016

Healthy Living CalendarThe Canadian Diabetes Association’s 2016

Featuring 12 delicious CDA-approved recipes, plus health tips from registered dietitians

diabetes.ca | 1-800-BANTING (226-8464)Sponsored by

This is a paid advertisement.

Diabetes: a threat to your healthDiabetes is Canada’s most important chronic disease epidemic today. Its effects go far beyond what we usually associate with a chronic disease. Currently, more than 10 million Canadians are living with diabetes or prediabetes, which can lead to complications, such as stroke, heart attack, kidney failure, amputation and vision loss, if not well managed. The good news? A healthy lifestyle and behaviours can help you live a healthy life and prevent or delay complications.

What is diabetes?Diabetes is a chronic, often debilitating and sometimes fatal disease in which the body either cannot produce the hormone, insulin, or cannot properly use the insulin it produces. This leads to high levels of glucose (sugar) in the blood, which can damage organs, blood vessels and nerves. The body needs insulin to convert glucose into an energy source.

Type 1 diabetes is an autoimmune disease that occurs when the pancreas is unable to produce insulin.

Type 2 diabetes occurs when the pancreas does not produce enough insulin to meet the body’s needs and/or the body is unable to use it properly, which is known as insulin resistance.

Gestational diabetes is a temporary condition that develops during pregnancy. Blood sugar levels usually return to normal after delivery, but there is an increased risk of developing type 2 diabetes later in life.

Prediabetes refers to a condition where a person’s blood sugar levels are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes. Fifty per cent of people with prediabetes may go on to develop the disease.

Think you may have diabetes or the risk factors for it? Take action now. Talk to a health-care professional about your symptoms and risk factors. He or she can arrange for a blood test, if needed. It’s also important to educate yourself. For more information visit diabetes.ca.

How do you use this calendar?Along with each month’s recipe, you will also find nutrition information and tips from registered dietitians (RDs) across the country who volunteer with the Canadian Diabetes Association (CDA). For additional recipes, please visit diabetes.ca/recipes.

How can you help in the fight against diabetes?Donate, give gently used clothing and more, fundraise, sponsor an event or a Team Diabetes Lace Up participant, or give on the job at diabetes.ca/donate.

Visit diabetes.ca/volunteer to learn more about volunteering.

Become an advocate and help people with diabetes live to their full potential at diabetes.ca/advocacy.

Who we areThe Canadian Diabetes Association (CDA) is a national charity and membership association, founded in 1953 by Dr. Charles Best, co-discoverer of insulin.

We are committed to excellence, partnership, integrity, transparency and impact. We are supported by a community-based network of volunteers, members, employees, health-care professionals, researchers and partners. By providing education and services to people living with diabetes, advocating on their behalf, supporting innovative research and setting the standard for diabetes care, we are delivering on our mission to lead the fight against diabetes by helping those affected by diabetes to live healthy lives, preventing the onset and consequences of diabetes, and discovering a cure.

Every day, the Canadian Diabetes Association is:• Creating awareness about diabetes and speaking out on issues affecting people

living with diabetes.

• Providing hope and improving the lives of people living with diabetes.

• Supporting promising discoveries through research.

You can make a differenceFor more than 50 years, the CDA has been leading the fight against diabetes. By joining the fight today, you can help:

• Fund 76 research initiatives underway across the country – any one of which could lead to a cure or offer new, life-changing treatments.

• Provide support through programs and services, and the most up-to-date information and tools, to help the more than 10 million Canadians living with diabetes or prediabetes better manage the disease.

• Help people with diabetes live to their full potential by advocating to all levels of government to improve diabetes policies, access to quality care, and fair and equitable treatment.

For more information on how to give or get involved, visit our website or call us today.

diabetes.ca | 1-800-BANTING (226-8464)

HEAlTH TIP

Canola cooking spray

1 cup (250 mL) white whole-wheat flour

2/3 cup (150 mL) granulated sugar

¼ cup (60 mL) ground flaxseed

1½ tsp (7 mL) ground cinnamon

¾ tsp (4 mL) baking soda

½ tsp (2 mL) salt

1/3 cup (75 mL) sliced almonds

1½ cups (375 mL) quick-cooking or old-fashioned oats

½ cup (125 mL) dried cranberries

1 cup (250 mL) non-fat Greek yogurt

1/3 cup (75 mL) canola oil

1 jar (4 oz/114 mL) pear purée baby food

1 large egg

1½ tsp (7 mL) almond extract

1 Preheat oven to 350 °F (180 °C). Lightly spray 12-cup, non-stick muffin pan with cooking spray. 2 In large bowl, whisk together flour, sugar, flaxseed, cinnamon, baking soda and salt. 3 In small bowl, combine almonds, ¼ cup (60 mL) oats and ¼ cup (60 mL) cranberries and set aside. Stir remaining oats and cranberries into flour mixture until well blended. 4 In medium bowl, whisk together yogurt, canola oil, pear purée, egg and almond extract. Stir yogurt mixture into flour mixture until just blended. Do not overmix. 5 Spoon equal amounts of batter into muffin cups. Sprinkle evenly with reserved almond mixture. Bake 18 to 20 minutes. Cool in pan 5 minutes. Remove from pan; serve warm or let cool to room temperature.

Nutritional analysis per serving Calories 240 • Total Fat 9 g • Saturated Fat 1 g • Cholesterol 15 mg • Carbohydrates 34 g • Fibre 3 g • Protein 6 g • Sodium 115 mg

INGrEDIENTs INsTruCTIoNs Makes: 12 muffins • Serving size: 1 muffin

Muesli Muffins with Almonds & Cranberries Whole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.

Almonds contain more calcium, fibre and vitamin E than any other nut. Most nuts are rich in protein and packed with heart-healthy nutrients, too. They can help improve cholesterol levels and A1C in people with diabetes. Eat them in moderation though, as they’re high in fat and calories. – Kitty Yung, registered dietitian, Vancouver, B.C.

sunday Monday Tuesday Wednesday Thursday Friday saturday

December 2015s M T W T F s

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 28 29 30 31

February 2016s M T W T F s

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

28 29

1New Year’s Day

2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17National Non-Smoking Week

18 19 20 21 22 23

24 25 26 27 28 29 30

31

diabetes.ca | 1-800-BANTING (226-8464)The Canadian Diabetes Association’s 2016 Healthy Living Calendar

STAY INFORMED and join the fight against diabetes by subscribing to the quarterly magazine, Diabetes Dialogue, or the free monthly e-newsletter,

Diabetes Current. Visit diabetes.ca/dialogue and diabetes.ca/current.January

HEAlTH TIP

Pulled Pork:

1 lb. (500 g) pork tenderloin

1½ tsp (7 mL) ground cumin

¼ tsp (1 mL) salt

¼ tsp (1 mL) ground black pepper

2 tsp (10 mL) canola oil

1 medium red onion, cut into 12 wedges

1 medium jalapeno, seeded and minced

½ cup (125 mL) water

Paprika-lime sauce:

1 tbsp (15 mL) canola oil

2 tbsp (30 mL) fresh lime juice

1 medium garlic clove, minced

1 tsp (5 mL) smoked paprika

¼ tsp (1 mL) salt

8 soft corn tortillas

4 cups (1 L) shredded lettuce

¼ cup (60 mL) chopped fresh cilantro

1 medium lime, cut into 8 wedges

1 Sprinkle pork with cumin, salt and pepper. In skillet, heat 2 tsp (10 mL) canola oil over medium-high heat. Brown pork for 2 minutes, turn and cook other side for 2 minutes. 2 In slow cooker, add onion, jalapeno and water. Add pork and cook 3½ hours on high setting or 7 hours on low setting or until pork is fork tender 3 Meanwhile, in small bowl, whisk together all ingredients for Paprika-Lime Sauce. Set aside. 4 Transfer pork to cutting board, leaving onion mixture in slow cooker. Let pork stand 3 minutes. Shred meat using two forks and stir back into onion mixture. 5 Warm tortillas according to package directions. Top with equal amounts of shredded lettuce and pulled pork. Stir paprika mixture and spoon evenly over tortillas and top with cilantro. Serve with lime wedges.


INGrEDIENTs INsTruCTIoNs Makes: 4 servings • Serving size: 2 tortillas

Pulled Pork with Smoked Paprika-Lime Oil This easy-to-make dish of tender pork over warmed tortillas is topped with a citrus oil of smoked paprika, lime and garlic and finished with a sprinkling of pungent cilantro.

Homemade sauces are fresher than store-bought ones, and using natural ingredients enhances flavours rather than hiding them the way sugar and salt do. – Joanne Siemens, registered dietitian, Maskwacis, Alta.


1National Heart Month

2 3 4 5 6

7 8Family Day (BC)Chinese New Year

9 10Ash Wednesday

11 12 13

14Valentine’s Day

15Family Day (AB, ON, SK)Louis Riel Day (MB)Islander Day (PE)Nova Scotia Heritage Day (NS)

16 17 18 19 20

21 22 23 24 25 26 27

28 29 January 2016s M T W T F s

1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 232431 25 26 27 28 29 30

March 2016s M T W T F s

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 28 29 30 31


BECOME A MONTHLY DONOR and join a group of our most loyal and dedicated supporters. Visit diabetes.ca/donate for more information.February

HEAlTH TIP

INGrEDIENTs INsTruCTIoNs Makes: 6 servings • Serving size: 1 cup (250 mL)

Soba Noodles with Mushroom, Spinach & Tofu Instead of high-sodium packaged ramen for lunch, try healthy soba buckwheat noodles with a protein-packed vegetarian sauté.


1 shallot, minced

1 carrot, finely diced

2 cloves garlic, minced

1½ tbsp (20 mL) minced fresh ginger

8 oz. (250 g) white or brown mushrooms, sliced

1 cup (250 mL) frozen, thawed edamame

1½ cups (375 mL) low-sodium chicken broth or vegetable broth

2 tbsp (30 mL) reduced-sodium soy sauce

1 tsp (5 mL) grated lemon zest

4 oz. (125 g) spinach leaves, chopped

4 oz. (125 g) firm tofu, cut into ½-inch dice

¼ tsp (1 mL) freshly ground pepper

6 oz. (170 g) soba noodles

1 Bring a 5- to 6-quart pot of water to a boil. 2 In a 10- to 12-inch sauté pan, warm canola oil over medium-high heat. Add shallot, carrot, garlic, and ginger and sauté for 1 minute. Stir in mushrooms, reduce heat to low, and cover pan; sweat mushrooms until soft, about 4 minutes. Uncover pan and increase heat to medium-high again. Stir in edamame and sauté until heated through, about 2 minutes. Stir together broth, soy sauce, and lemon zest and pour into pan. Bring to a boil. 3 Stir in spinach a handful at a time, stirring after each addition until wilted. Stir in tofu, then turn off heat under pan. Season to taste with pepper. 4 Drop soba noodles into boiling water; cook until al dente, about 5 minutes. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to sauté pan and turn on heat to medium-high. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve.

Nutritional analysis per serving Calories 200 • Total Fat 7 g • Saturated Fat 0 g • Cholesterol 0 mg • Carbohydrates 27 g • Fibre 4 g • Sugars 4 g • Protein 10 g • Sodium 360 mg • Potassium 240 mg

Consuming too much sodium can cause high blood pressure in some people, and is a concern for those with diabetes. Almost 70 percent of sodium comes from prepackaged, processed, takeout and restaurant food. Preparing meals at home and using ingredients like the reduced-sodium soy sauce and broth in this recipe can help keep your blood pressure in target. – Indubala Shekhawat, registered dietitian, Toronto


February 2016s M T W T F s

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

28 29

April 2016s M T W T F s

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 28 29 30

1National Nutrition Month

2 3 4 5

6 7 8 9 10 11 12

13Daylight Savings Time begins

14 15 16 17St. Patrick’s Day

18National Dietitians Day

19

20Palm SundayFirst day of spring

21 22 23 24 25Good Friday

26

27Easter Sunday

28Easter Monday

29 30 31


LEAD THE FIGHT AGAINST DIABETES AT WORK through payroll deductions, an employee matching gift program, a workplace campaign or event. Visit diabetes.ca/givingatwork for more information.March

HEAlTH TIP

INGrEDIENTs INsTruCTIoNs Makes: 2½ cups (625 mL) • Serving size: 3 tbsp (45 mL)

Protein-Powered Hummus It’s always fun to sneak in a secret ingredient – this one is an egg! Protein satisfies a hungry bunch and this twist on an old favourite is a perfect way to do it. Serve hummus with crispy bread or raw veggies for an easy lunch.

1 can (14 oz./398 mL) no-salt-added chickpeas, rinsed and drained

4 large hard-boiled eggs, divided


3 medium garlic cloves, peeled

1 medium chipotle chili pepper (packed in adobo sauce)

3 tbsp (45 mL) fresh lemon juice

½ tsp (2 mL) ground cumin

½ tsp (2 mL) salt

¼ cup (60 mL) chopped cilantro, divided

1/3 cup (75 mL) water

1 In food processor, combine chickpeas, 3 hard-boiled eggs, canola oil, garlic, pepper, lemon juice, cumin, salt and all but 1 tbsp (15 mL) cilantro. Purée until smooth, adding up to 1/3 cup (75 mL) water for desired consistency. 2 In shallow serving bowl, add hummus. Slice remaining egg into wedges and garnish with remaining 1 tbsp (15 mL) cilantro.

Nutritional analysis per serving Calories 80 • Total Fat 5 g • Saturated Fat 1 g • Cholesterol 60 mg • Carbohydrates 5 g • Fibre 1 g • Sugars 0 g • Protein 4 g • Sodium 135 mg • Potassium 78 mg

Homemade fibre-rich snacks like hummus can keep your blood sugar levels stable so you feel energized throughout the day. They provide nutrients, and can help control your appetite and possibly even your weight. Try to include choices from at least two food groups in your healthy snack. – Punya Puri, registered dietitian, Toronto


March 2016s M T W T F s

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 28 29 30 31

May 2016s M T W T F s

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 28

29 30 31

1 2

3 4 5 6 7World Health Day

8 9

10National Volunteer Week

11 12 13 14 15 16

17 18 19 20 21 22Earth DayPassover begins

23

24 25 26 27 28 29 30Passover ends


MAKE A DIFFERENCE AS A VOLUNTEER. To get involved, visit diabetes.ca/volunteer or call 1-800-BANTING (226-8464). April

HEAlTH TIP

INGrEDIENTs INsTruCTIoNs Makes: 4 fillets, 2 cups (500 mL) lentils • Serving size: 1 fillet, ½ cup (125 mL) lentils

2 heads of garlic


1 tbsp (15 mL) chopped fresh parsley

¼ tsp (1 mL) fresh ground pepper

lentil Mash

canola oil cooking spray

2 cups (500 mL) cooked or canned green lentils

1 large tomato, chopped

2 cloves garlic, minced

2 tsp (10 mL) chopped fresh thyme

½ cup (125 mL) reduced-sodium vegetable broth

Fish

4 white fish fillets (about 1 lb./500 g)

½ tsp (2 mL) curry powder

1 tbsp (15 mL) chopped fresh parsley

1 Preheat oven to 400 °F (200 °C). 2 Cut stem off garlic heads to expose cloves. Wrap with foil and roast for about 1 hour until very soft. Let cool slightly. Squeeze out garlic cloves from each head and mash in canola oil with fork. Stir in parsley and pepper; set aside. 3 To prepare lentil mash: spray nonstick skillet with canola oil cooking spray and over medium heat, add lentils, tomatoes, garlic and thyme. Cook for 5 minutes; mash slightly. Stir in broth and keep warm. 4 Spray fish fillets with canola oil cooking spray and sprinkle with curry powder and parsley. Preheat oven to 350 °F (180 °C). 5 In nonstick, ovenproof skillet over medium-high heat, sear fish on both sides. Spread roasted garlic mixture on top of fillets and place in oven for about 5 minutes or until fish flakes easily when tested. 6 Spoon lentil mixture into shallow bowl and top with fish fillets.

recipe Tip If using canned lentils, rinse and drain them first. Also, you can roast multiple garlic heads ahead of time and freeze them for later use. Simply thaw before using in the recipe.

Nutritional analysis per serving Calories 560 • Total Fat 10 g • Saturated Fat 1.5 g • Cholesterol 200 mg • Carbohydrates 28 g • Fibre 9 g • Sugars 3 g • Protein 86 g • Sodium 300 mg • Potassium 2337 mg

Fish contains essential vitamins and minerals, and is high in protein and low in fat. But its all-star nutrient is heart-protecting omega-3 fatty acids. Choose ocean or freshwater options and serve baked or poached a few times a week to benefit your heart. – Megan Boschman, registered dietitian, Meadow Lake, Sask.

White Fish with Roasted Garlic & Lentil Mash Looking for a healthy dinner with layers of flavour and texture? This is for you! Mashed lentils make a great bed for tender halibut while fresh herbs and seasoning add zest.


1Orthodox Easter Sunday

2 3Discovery of insulin announced (1922)

4 5 6 7

8Mother’s Day

9 10 11 12 13 14

15 16 17 18 19 20 21

22 23Victoria Day

24 25 26 27 28

29 30 31World No Tobacco Day

April 2016s M T W T F s

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 28 29 30

June 2016s M T W T F s

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 28 29 30


GET ACTIVE BY JOINING TEAM DIABETES and help the CDA! Walk or run in exciting events across Canada and around the world. Challenge yourself or your coworkers. Or sponsor them in an event. Visit teamdiabetes.ca today.May

HEAlTH TIP

INGrEDIENTs INsTruCTIoNs Makes: 8 servings • Serving size: ½ cup (125 mL)

Quinoa, Black Bean & Mango Salad Quinoa, an ancient grain that’s actually an edible seedrelated to beets and spinach, makes a fantastic base for a salad.

1 cup (250 mL) quinoa

1 ripe mango, peeled and diced

1 small red or yellow pepper, seeded and diced

2 cups (500 mL) (packed) baby spinach, torn or sliced

1 cup (250 mL) black beans, (or half 19 oz./540 mL can) rinsed and drained

¼ English cucumber, chopped

2-3 green onions, chopped, or ¼ cup (60 mL) chopped red onion

Dressing:


2 tbsp (30 mL) white wine or white balsamic vinegar

2 tsp (10 mL) honey

½ tsp (2 mL) curry powder or paste

¼ tsp (1 mL) cumin

1 Rinse quinoa well under cool water in fine sieve or in several changes of water. Drain well. 2 In large pot of boiling salted water set over medium heat, cook quinoa until tender but still firm to bite, about 15 minutes. It’s done when germ separates, making it look like a curly Q. 3 Drain well and return quinoa to pot off heat. Cover with tea towel and replace lid, allowing it to steam and producing fluffy quinoa as it cools. 4 In large bowl, combine cooled quinoa, mango, pepper, spinach, black beans, cucumber and onions. 5 To make dressing, combine canola oil, vinegar, honey, curry and cumin in jar or small bowl and shake or whisk to blend. 6 Drizzle salad with dressing and toss until well coated.


Quinoa is a nutritious grain and is a source of fibre, which has many benefits including controlling blood sugar. Enjoy it in a salad, as a hot side dish, or added to soup. – Anne McLaughlin, registered dietitian, Kentville, N.S.

Healthy eating is essential to managing diabetesGrains and starches • Choose whole grains• Choose high-fibre grains, especially

those with soluble fibre (such as barley, brown rice, multigrain pasta)

• Choose low-glycemic index foods

Fruits• Choose whole and unprocessed fruit for

more fibre

Milk and Alternatives• Choose lower-fat milk (such as skim

or 1%) and milk products (such as low-fat yogurt)

• Choose low-fat milk alternatives such as soy- or rice-based products

Vegetables• Choose a variety of colours• Choose high-fibre vegetables• Choose fresh vegetables if possible

Meat and Alternatives• Choose at least 2 meals per

week of fatty fish (such as salmon, trout, sardines)

• Choose plant protein more often (such as tofu, legumes, lentils)

• Choose lean meats, trim visible fat, remove skin from poultry

• Choose lower-fat cheese (those varieties with less than 20% milk fat)

MilkFruit Meat andalternativesfish, lean meat, chicken, beans, lentils, eggs

Grains andstarches

potato, rice, pasta

Vegetablesat least 2 kinds

The Plate Method Using a standard dinner plate, follow this model to control your portion sizes.

Take charge of your health! Visit diabetes.ca/takecharge for tools developed from the Canadian Diabetes Association 2013 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada to help you better manage your diabetes.

Tips: ✔ Choose lower-fat foods

✔ Limit saturated fats ✔ Choose high-fibre foods ✔ Avoid trans fats

Nutrition Facts

Per 90 g serving (2 slices)

Amount% Daily Value

Calories 170

Fat 2.7 g 4 %

Saturated 0.5 g 5 %

+ Trans 0 g

Cholesterol 0 mg

Sodium 200 mg 8 %

Carbohydrate 36 g 13 %

Fibre 6 g24 %

Sugars 3 g

Protein 8 g

Vitamin A Vitamin C 0 %

Calcium 2 %16 %1 %

Iron

Valeur nutritive

par 1/2 tasse (125 mL)

Teneur% valeur quotidienne

Calories 70

Lipides 0 g0 %

saturés 0 g 0 %

+ trans 0 g

Cholestérol 0 mg

Sodium 5 mg 0 %

Glucides 17 g6 %

Fibres 3 g12 %

Sucres 14 g

Protéines 0 g

Vitamine A 0 % Vitamine C 4 %

Calcium 0 % Fer 4 %

3

2 1

4

5

6

* Food group names taken from Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management. © Canadian Diabetes Association, 2013.

Handy portion guide Your hands can be very useful in estimating appropriate portions. When planning a meal, use these portion sizes as a guide.

Vegetables*Choose as much as you can hold in

both hands. Choose brightly coloured vegetables (e.g., green or yellow

beans, broccoli).

Grains and starches*Choose an amount the size of your fist for fruit,

grains and starches.

Meat and alternatives*Choose an amount the size of the

palm of your hand and the thickness of your little finger.

Fat*Limit fat to an amount the size

of the tip of your thumb.

Milk and alternatives* Drink up to 250 mL (8 oz.) of

low-fat milk with a meal.

1. Serving size Compare the serving size on the package to the amount that you eat.

2. % Daily Value (% DV) tells you if there is a little or a lot of nutrient in one serving. Compare similar products. Choose foods with a lower % DV of fat and a higher % DV of fibre.

3. Choose foods with lower fat content, little or no saturated fat, and no trans fat.

4. Cholesterol Choose foods with little or no cholesterol.

5. sodium Choose foods with less sodium.

6. Fibre Choose foods high in fibre, aiming for 25 g or more per day.

read the ingredient list on packages. Avoid foods with hydrogenated or partially hydrogenated oil or shortening; or tropical fats such as coconut, palm and palm kernel oils.

Read the nutrition facts

For smaller appetitesBreakfast:

cold cereal (½ cup/125 mL) whole grain toast (1 slice) 1 orange low-fat milk (1 cup/250 mL) peanut butter (2 tbsp/30 mL) tea or coffee, black

lunch:

1 sandwich - 2 slices of whole-grain bread or 6-inch pita - lean meat, chicken or fish (2 oz./60 g) - non-hydrogenated margarine (1 tsp/5 mL)carrot sticks grapes (½ cup or 15 pieces) low-fat plain yogurt (¾ cup/175 mL)tea or coffee, black

Dinner:

potato (1 medium) or cooked rice (2/3 cup/150 mL)vegetablesnon-hydrogenated margarine (1 tsp/5 mL) lean meat, chicken, or fish (2 oz./60 g)cantaloupe (1 cup/250 mL)low-fat milk (1 cup/250 mL)tea or coffee, black

Evening snack:

low-fat cheese (1 oz./30 g) whole-grain crackers (4)

For bigger appetitesBreakfast:

cold cereal (½ cup/125 mL) whole-grain toast (2 slices) 1 orange low-fat milk (1 cup/250 mL) low-fat cheese (2 oz./60 g) tea or coffee, black

lunch:

soup (1 cup/250 mL) 1 sandwich - 2 slices of whole-grain bread or 6-inch pita - lean meat, chicken or fish (3 oz./90 g) - tomato slices - non-hydrogenated margarine (1 tsp/5 mL)carrot sticks grapes (½ cup or 15 pieces) low-fat plain yogurt (¾ cup/175 mL)tea or coffee, black

Afternoon snack:

1 medium apple or small banana

Dinner:

1 large potato or cooked noodles (1½ cup/375 mL)vegetables green salad with low-fat salad dressing lean meat, chicken or fish (4 oz./120 g)1 medium pearlow-fat milk (1 cup/250 mL)tea or coffee, black

Evening snack:

peanut butter (4 tbsp/60 mL)whole-grain crackers (4)low-fat milk (1 cup/250 mL)

My healthy habits checklistCheck the box that best describes your habits.

I limit the alcohol I drink to what is best for me.

£ Yes £ No £ Not sure

I take my blood pressure medication as my doctor prescribed.


I take my cholesterol medication as my doctor prescribed.


I have healthy eating habits such as choosing low-fat foods and avoiding saturated and trans fat.


I limit cholesterol-containing foods such as egg yolks, liver, and shrimp. I make high-fibre choices (such as eating whole grain breads, cereals, lentils, and dried beans).


I eat enough vegetable and fruit servings every day by following Eating Well with Canada’s Food Guide.


I stay physically active by exercising 150 minutes each week.


I manage stress in a healthy way.


I am a non-smoker.


If you answered YEs to all of the above, you are on the right track. If you answered No to one or more of these goals, decide what steps you are ready to take.

Sample meal plans


May 2016s M T W T F s

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 28

29 30 31

July 2016s M T W T F s

1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 232431 25 26 27 28 29 30

1 2 3 4

5 6Ramadan begins

7 8 9 10 11

12 13 14 15 16 17 18

19Father’s Day

20First day of summer

21National Aboriginal Day

22 23 24 25

26 27 28 29 30


HAVE A BIRTHDAY, WEDDING OR ANNIVERSARY COMING UP? Make a tribute gift in honour of someone special. Visit diabetes.ca/donate for details.June

HEAlTH TIP


Braised Greens Serve as a sublime side dish along with lean cuts of pork, roasted chicken or meaty fish dishes such as salmon or tuna steaks.

1 lb. (500 g) fresh greens (collard, mustard or turnip greens; or kale)


2 slices turkey bacon, chopped

1 cup (250 mL) finely diced onion

¼ tsp (1 mL) salt

2 garlic cloves, minced

½ tsp (2 mL) crushed red pepper flakes

1 cup (250 mL) reduced-sodium chicken broth

1 tbsp (15 mL) apple cider vinegar

1 tbsp (15 mL) granulated sugar

1 Wash greens and remove tough centre ribs. Cut leaves into 1-inch strips. (Or purchase pre-washed, stemmed and trimmed fresh greens.) 2 Heat large sauce pot over medium-high heat; add oil and bacon and cook until beginning to brown, about 3 minutes. 3 Stir in onions and salt; cook until tender, about 5 minutes. Add garlic and pepper flakes, and cook 1 minute more. 4 Add broth, stirring to scrape up any browned bits on bottom of pan. 5 Add greens to pot. If necessary, add in batches, stirring each batch to wilt slightly before adding more. Cover and cook until tender, about 25 to 35 minutes. 6 Stir in vinegar and sugar, and then lower heat to medium. Cover and cook 5 minutes more. Serve hot.

Nutritional analysis per serving Calories 100 • Total Fat 6 g • Saturated Fat 0.5 g • Cholesterol 5 mg • Carbohydrates 9 g • Fibre 3 g • Sugars 4 g • Protein 4 g • Sodium 210 mg • Potassium 171 mg

Cooked green leafy vegetables are a tasty carbohydrate-free alternative to some other vegetable side dishes. Try this recipe with different options, such as kale, collard and turnip greens, for a variety of flavours. – Mary Cheeseman, registered dietitian, Gander, N.L.


June 2016s M T W T F s

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 28 29 30

August 2016s M T W T F s

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

28 29 30 31

1Canada Day

2

3 4 5Ramadan ends

6 7Eid-al-Fitr

8 9Nunavut Day (NU)

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

31


DONATE GENTLY USED CLOTHING, household items and electronics in support of the Canadian Diabetes Association. Visit diabetes.ca/clothesline to learn more about our three

easy options: home pick-up, drop-off in a Clothesline drop box or at a donation centre.July

HEAlTH TIP


Roasted Stone Fruit with Cookie Crumble A variety of stone fruits looks great and tastes delicious, but use any fruit in season, or a combination, for this simple dessert.

2 to 4 ripe but firm peaches or nectarines, halved and pitted (or quartered if large)

3 to 4 ripe but firm large plums, halved and pitted

4 to 5 ripe but firm apricots, halved and pitted


1 to 2 tbsp (15 to 30 mL) granulated sugar

Crumble Topping

½ cup (125 mL) whole wheat flour

½ cup (125 mL) oats (old-fashioned or quick-cooking)

1/3 cup (75 mL) packed brown sugar


1 Preheat oven to 375 ˚F (190 ˚C). 2 In 9- x 13-inch (22 x 33 cm) baking dish, arrange halved fruit cut-side up. Drizzle with canola oil and sprinkle with sugar. 3 Place in oven and roast for 15 minutes, until starting to soften. 4 Meanwhile, in bowl (or bowl of food processor), combine topping ingredients and pulse or blend with fork until well blended and crumbly. Sprinkle evenly over fruit or use spoon to fill hollow middle of each fruit half. 5 Bake for additional 15 to 20 minutes, until topping is golden and fruit is tender and bubbly around edges. Serve warm with yogurt, ice cream or whipped cream.

recipe Tip If you like, add a handful of sliced almonds or hazelnuts to the topping mixture. To save time, crumble gingersnaps, oatmeal cookies or amaretti on top of the fruit instead of making the topping yourself.

Nutritional analysis per serving Calories 190 • Total Fat 8 g • Saturated Fat 0.5 g • Cholesterol 0 mg • Carbohydrates 30 g • Fibre 3 g • Protein 2 g • Sodium 0 mg

Fresh fruit in season makes a nutritious dessert. Enjoy it with your favourite topping, such as a sprinkle of cinnamon and cloves, dark chocolate shavings, vanilla yogurt, or cookie crumble. – Angela Daley, registered dietitian, Saint John, N.B.


1Civic/Provincial Day (MB, NT, ON, SK, NU)British Columbia DayHeritage Day (AB)New Brunswick Day Natal Day (NS, PE)

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

28 29 30 31 July 2016s M T W T F s

1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 232431 25 26 27 28 29 30

september 2016s M T W T F s

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 28 29 30


BECOME PART OF OUR ONLINE COMMUNITY. Join myCDA and talk to others about the issues that matter to you in our forums, register for Team Diabetes and other events,

read articles, fundraise and more. Visit diabetes.ca/mycdasignup to find out more.August

HEAlTH TIP


Chunky Chicken, Vegetable & Rosemary Stew Here’s a great one-pot meal to warm and soothe a hungry, weary body.

1 tbsp (15 mL ) canola oil

12 oz. (350 g) boneless chicken breasts, cut into 1-inch (2.5-cm) pieces

1 tbsp (15 mL ) canola oil

1 medium onion, cut in 8 wedges

3 medium carrots, quartered lengthwise and cut into thirds

1 medium celery stalk, cut into 1-inch (2.5-cm) pieces

2 cups (500 mL) water

2 dried bay leaves

¼ tsp (1 mL) crushed red pepper flakes

1 can (14 oz./398 mL) reduced-sodium navy beans, rinsed and drained

1 cup (250 mL) grape tomatoes, quartered

½ cup (125 mL) chopped fresh Italian parsley

1 tbsp (15 mL) chopped fresh rosemary

¾ (4 mL) tsp salt

1 In Dutch oven, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside. 2 Add remaining 1 tbsp (15 mL) canola oil, onion, carrot and celery. Sauté for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender. 3 Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.


Choosing balanced meals can help keep your blood sugars from rising after eating. One serving of this high-fibre stew is a source of healthy fats, and includes a serving of both vegetables, and meat and alternatives. Enjoy with a glass of low-fat milk and a whole-grain roll or small biscuit for a balanced meal. – Katherine Younker, registered dietitian, Edmonton, Alta.


August 2016s M T W T F s

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

28 29 30 31

october 2016s M T W T F s

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 222330

2431 25 26 27 28 29

1 2 3

4 5Labour Day

6 7 8 9 10

11Eid-al-Adha beginsGrandparent’s Day

12 13Eid-al-Adha ends

14 15 16 17

18 19 20 21 22First day of fall

23 24

25 26 27 28 29World Heart Day

30


GIVE THE GIFT OF HOPE to millions of Canadians affected by diabetes by leaving a gift in your will. Visit diabetes.ca/legacy or call 1-800-BANTING (226-8464) to find out more.September

HEAlTH TIP


Basmati Rice with Cumin-Flavoured Squash Spice-flavoured rice dishes are called pulaos in South Asian cooking. They are also known as pilafs.

1 cup (250 mL) Indian or Pakistani white basmati rice

1 medium-size (about 2 lb./1 kg) acorn squash


1 tsp (5 mL) cumin seeds

2 dried red chilies (like chile de arbol), stems discarded

1 small red onion, cut in half lengthwise and thinly sliced

1 tbsp (15 mL) Madras-style curry powder

1 tsp (5 mL) coarse kosher or sea salt

½ cup (125 mL) thinly sliced whole green onions

1 Rinse rice three or four times, until water remains relatively clear; drain. Cover rice with cold water and let it sit until kernels soften, 20 to 30 minutes; drain. 2 While rice soaks, prepare squash by cutting it in half. Scoop out and discard seeds. Peel tough skin. Cut into ½-inch cubes (1 cm). You should have about 6 cups (1.5 L) cut-up cubes. 3 In a medium-size saucepan or Dutch oven, heat canola oil over medium-high heat. Sprinkle in cumin and red chiles. Once seeds sizzle and look reddish-brown and chiles blacken, 10 to 15 seconds, add squash and onion, and stir-fry until they are light brown around the edges, about 5 minutes. 4 Stir in curry powder and salt. The heat from the ingredients in the pan will allow the ground spices to cook without burning. Immediately add drained rice, and coat grains by tossing them together gently. Pour in 3 cups cold water (750 mL). Stir. Allow to boil, until it has evaporated from surface and craters are starting to appear in rice, 7 to 8 minutes. Now (and not until now) stir once to bring partially cooked layer from bottom of pan to surface. Cover pan with a tight-fitting lid and reduce heat to lowest possible setting. Cook for 8 to 10 minutes on low. Then turn off heat and let stand on that burner, undisturbed, for an additional 5 minutes. 5 Uncover pan, remove chilies, sprinkle in green onions, fluff rice and serve.

Nutritional analysis per serving Calories 180 • Total Fat 6 g • Saturated Fat 0 g • Cholesterol 0 mg • Carbohydrates 32 g • Fibre 3 g • Sugars 4 g • Protein 3 g • Sodium 250 mg

Your blood sugar levels can rise with large amounts of carbohydrate-rich rice. To help control the amount you are eating at a meal, use the plate-method and combine your rice with tasty spices like cumin and the acorn squash in this recipe. – Karen Omichinski, registered dietitian, Beausejour, Man.


september 2016s M T W T F s

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 28 29 30

November 2016s M T W T F s

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 28 29 30

1Healthy Workplace Month

2Rosh Hashana begins

3 4Rosh Hashana ends

5 6 7 8

9 10Thanksgiving Day

11Yom Kippur begins

12Yom Kippur ends

13 14 15

16Whole Food Day

17 18 19 20 21 22

23 24 25Nobel Prize awarded for discovery of insulin (1923)

26 27 28 29

30 Diwali 31 Banting House 96th anniversary

Halloween


HELP PEOPLE WITH DIABETES LIVE TO THEIR FULL POTENTIAL. Join supporters who are fighting for access to quality care, support and equitable treatment.

Visit diabetes.ca/charter to read and sign the Diabetes Charter for Canada.October

HEAlTH TIP

INGrEDIENTs INsTruCTIoNs Makes: 12 servings • Serving size: 4½ oz. (127 g) cooked turkey and 1½ tbsp (20 mL) au jus

Sage Leaf Turkey Au Jus No need to season the turkey skin, since it will be thrown away. But first tuck lemon zest, thyme and sage leaves under the skin so these flavours can penetrate the meat.


1 tbsp (15 mL) grated lemon zest

1 tbsp (15 mL) chopped fresh thyme

1½ tsp (7 mL) garlic powder

½ tsp (2 mL) salt

¼ tsp (1 mL) black pepper

1 (5 to 6 lb. /2.2 to 2.7 kg) bone-in whole turkey breast, rinsed and patted dry

8 fresh sage leaves

1 tbsp (15 mL) lemon juice

¼ tsp (1 mL) salt

1 cup (250 mL) water

1 In small bowl, combine canola oil, zest, thyme, garlic powder, ½ tsp (2 mL) salt and pepper. 2 Separate turkey skin from breast by running fingertips between them. Rub lemon zest mixture evenly over breast, arrange sage leaves over spice mixture and cover with skin. Cover with plastic wrap and refrigerate 8 hours or overnight. 3 Preheat oven to 325 °F (160 °C). Place turkey in baking pan and then on baking rack. Cook 2 hours or until meat thermometer reaches 165 °F (75 °C). Let stand 20 minutes before slicing, discard skin. 4 Meanwhile, add lemon juice, ¼ tsp (1 mL) salt and water to pan drippings, stir until well blended. Pour mixture through fine mesh sieve, reserving strained portion and discarding particles in sieve. Place strained portion in grease separator and discard excess grease.* 5 Serve turkey slices with au jus.

* recipe Tip If you don’t have a grease separator, place the strained liquid in a small plastic bag, snip off one end of the bag to allow juices to flow through. Collect juice in a container and pinch the end before the grease comes through. Discard.


As a lean protein, turkey is a good choice for holiday and everyday meals. Serve it weekly – whole, sliced or minced, and in burgers or in a loaf. Remove the skin from roasted turkey to help cut down on the fat and calories. – Sondra Sherman, registered dietitian, Montreal


1Diabetes Awareness Month

2 3 4 5

6Daylight Savings Time ends

7 8 9 10 11Remembrance Day

12

13 14World Diabetes DayFrederick G. Banting born (1891)

15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 october 2016s M T W T F s

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 222330

2431 25 26 27 28 29

December 2016s M T W T F s

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 28 29 30 31


NOVEMBER IS DIABETES AWARENESS MONTH! Visit diabetes.ca to find out about events in your area and how you can get involved.November

HEAlTH TIP


1 onion, chopped

1 lb. (500 g) raw ground chicken or turkey

4 garlic cloves, minced

1 tbsp (15 mL) chili powder

1 tsp (5 mL) cumin

¼ cup (60 mL) tomato paste

2 tbsp (30 mL) chopped fresh parsley or cilantro

4 cups (1 L) no-salt-added or reduced-sodium chicken broth

1 red bell pepper, chopped

1 green bell pepper, chopped

¾ cup (175 mL) medium salsa

2 small whole wheat flour tortillas

¼ tsp (1 mL) ground black pepper

canola oil cooking spray

½ cup (125 mL) reduced-fat cheddar cheese

1 In saucepan, heat canola oil over medium heat and cook onion, chicken, garlic, chili powder and cumin for about 8 minutes or until onion is softened and chicken is no longer pink and starting to brown. 2 Stir in tomato paste and parsley until coated. Add broth, peppers and salsa; bring to a simmer. Cook for about 10 minutes or until peppers are tender but firm. 3 Preheat oven to 400 °F (200 °C). 4 Meanwhile, using kitchen scissors, cut tortillas into ½-inch (1-cm) strips. Spray strips with canola oil cooking spray and sprinkle with pepper. Place on parchment paper-lined baking sheet and bake for about 5 minutes or until golden and crisp. 5 Ladle soup in bowls and sprinkle with cheese and tortilla strips.



Chicken Enchilada Soup This simple soup will be a hit with kids! It’s chock full of flavour and chicken with crunchy tortillas – perfect for a weeknight meal.

This tasty soup is a meal in a bowl and provides protein, vitamins, vegetables, and fluid to help meet your daily needs. Cooking with low-fat cheese helps cut down on the calories and fat, while providing a good source of calcium and protein. – Cynthia Payne, registered dietitian, Cobourg, Ont.


November 2016s M T W T F s

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 28 29 30

January 2017s M T W T F s

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 28

29 30 31

1 2 3

4 5International Volunteer Day

6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21First day of winter

22 23 24Christmas Eve

First Day of Hanukkah

25Christmas Day

26Boxing DayKwanzaa starts

27 28 29 30 31New Year’s Eve


IT’S NOT TOO LATE TO MAKE YOUR 2016 DONATION. Visit diabetes.ca/donate before December 31.December

diabetes healthy living calendar 2016

Documents