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Living your best life with diabetes. Toby Smithson provides professional guidance with personal experience.

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EveryDay Diet

Pimento Cheese

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Those of you from the southern US will already have a special recipe for pimento cheese, but think about this simple formula for a healthier version. Those who aren’t familiar with the little “cherry pepper” should get ready for a real treat.

This recipe comes to you just in time for holiday Hors d’Oeuvres, so watch this video and let Toby give some tips on how to gain new friends with this special spread.

Spicy Sweet Potatoes

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Watch Toby prepare these delicious and spicy sweet potato bites, a recipe from fellow Registered Dietitian Mary Lynn Farivari

Whole Wheat French Toast with Quick Berry Sauce

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On the menu this week for Valentine’s Day is this sweet and red French toast recipe that is easy enough for someone to make and serve to you in bed. Sweets are not off of the menu for diabetes-friendly eating, but we prefer getting our sweetness from healthy whole foods like the strawberries and raspberries included in the berry sauce. Enjoy….it’s two servings per person for you and your Valentine!

More Evidence Suggests the Mediterranean Diet is an Effective Diabetes Management Strategy

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Dr. Olubukola Ajala, a diabetes specialist at Western Sussex Hospitals in the UK and her colleagues evaluated the results of 20 studies comparing the effect of seven popular diets on adults with type 2 diabetes. Mediterranean diets, low-carb diets, high-protein diets and low glycemic index diets were all effective lowering participants’ blood sugar.

However, the people on a Mediterranean eating for at least six months plan also lost an average of 4 pounds, where none of the other diets had a significant impact on weight. A Mediterranean-style diet features fruits, vegetables and legumes, whole grains, fish, and replacing saturated fat and sodium with healthy olive oil and herbs. Saturated fats from red meat and dairy products are typically less than eight percent of total calories consumed.

The study, published in the American Journal of Clinical Nutrition, also noted that low-carb, low-glycemic and Mediterranean diets all led to increases in markers of heart health – higher HDL (“good”) cholesterol rose by 4 percent to 10 percent, and triglycerides fell by up to 9 percent.

Some experts suggest that the success of Mediterranean-style diets is partially because the eating plan is easy to maintainDr. Olubukola Ajala, a diabetes specialist at Western Sussex Hospitals in the UK and her colleagues evaluated the results of 20 studies comparing the effect of seven popular diets on adults with type 2 diabetes. Mediterranean diets, low-carb diets, high-protein diets and low glycemic index diets were all effective lowering participants’ blood sugar.

However, the people on a Mediterranean eating for at least six months plan also lost an average of 4 pounds, where none of the other diets had a significant impact on weight. A Mediterranean-style diet features fruits, vegetables and legumes, whole grains, fish, and replacing saturated fat and sodium with healthy olive oil and herbs. Saturated fats from red meat and dairy products are typically less than eight percent of total calories consumed.

The study, published in the American Journal of Clinical Nutrition, also noted that low-carb, low-glycemic and Mediterranean diets all led to increases in markers of heart health – higher HDL (“good”) cholesterol rose by 4 percent to 10 percent, and triglycerides fell by up to 9 percent.

Some experts suggest that the success of Mediterranean-style diets is partially because the eating plan is easy to maintain

Smoked Salmon Buckwheat Beggar’s Purses

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Join Toby as she prepares this amazing dish from the New Sonoma Cookbook by Connie Guttersen, PhD, RD. The combination of smokey, rich cream cheese, nutty buckwheat and fresh cucumber is indescribable. Try it yourself and think about

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Join Toby as she prepares this amazing dish from the New Sonoma Cookbook by Connie Guttersen, PhD, RD. The combination of smokey, rich cream cheese, nutty buckwheat and fresh cucumber is indescribable.

Berry Good Yogurt Parfait

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How about something that’s both sweet and healthy? Yes? Then join Toby as she puts together this simple yogurt parfait, perfect for breakfast of dessert, and featured on the menu for Saturday, February 2nd.
How about something that’s both sweet and healthy? Yes? Then join Toby as she puts together this simple yogurt parfait, perfect for breakfast of dessert, and featured on the menu for Saturday, February 2nd.