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Friday, April 19, 2019

Why Use Diabetes Portion Plates

Using Diabetes Portion Plates is all about our health. It is how we can improve our health and live life as our happiest, healthiest selves. Over and over again it has been proven that taking control of our food environment and the portions we eat is the key to our long-term health. So how can we get control of our portions? It can be as simple as using a diabetes portion plate. Here are the reasons why:




















1. In the super sized world we live in, the first step is to right size our plates so they are diabetes-friendly. Did you know our plates have grown in size by over 51% in the past 30 plus years? A right-sized diabetes plate needs to have a well of no more than 7 inches. The rim should be between 2 -2 ½ inches. A right-sized plate allows you to right size your portions.



2. Diabetes portion plates provide a guide for serving up appropriate servings. They give you the framework to eat just what you need. A diabetes-friendly plate allows you to see what a standard serving size really looks like.
3. When you are living with diabetes it is key to count your carbs so you can manage your blood glucose levels. The way you do that is by measuring your servings. With a go-to diabetes portion plate it makes it much easier to know your serving sizes and count your carbs.

4. When you have been diagnosed with pre-diabetes or are living with Type 1 or Type 2 diabetes it is important to eat a balanced diet, which includes protein, vegetables, whole fruits and wholesome grains. In addition to helping you count your carbs, diabetes portion plates remind you to eat a balanced meal so you can provide your body the nutrition it needs.


5. So much of our success in living a healthy lifestyle with diabetes is becoming aware of what we eat in a mindful way. A diabetes portion plate helps us to be mindful. Being present when we eat, being aware of each bite, and savoring our meal allows us to be in control of our food environment and the amount we eat. If we are not paying attention it is very easy to overeat…we are simply not aware. Mindfulness is key.

6. One of the best outcomes for using diabetes portion plates is that they help us create new healthier eating habits. By using your portion control plates everyday at every meal you can replace old habits of unhealthy eating with the new habit of right sized portions and balanced meals.

7. When living with pre-diabetes or diabetes it can seem overwhelming to get control of your food environment. That is why it is important to invest in the tools you need to succeed. Diabetes portion control plates are a simple tool to give you the control you are seeking in order for you to succeed in your healthy lifestyle journey.

8. Having right sized plates with serving sizes built in allows you to be in control of what you eat, how much you eat as well as the types of food you are eating. It puts you in the driver’s seat. By being in control of your food environment you can also further customize the foods you eat in the specifics amounts that are right for you to best control your diabetes and blood glucose levels.

You deserve to succeed and you are so worth it. Living with diabetes can sometimes feel overwhelming. You are not alone. To help you on your journey of managing your diabetes and living as your healthiest you, Livliga has put together a simple and easy-to-read ebook focused on portion control and the tools to help you succeed.


Download our FREE Managing Your  Diabetes Through Portion Control eBook!

Monday, April 15, 2019

Monday Motivational Meal



Have a hankering for steak and fries? This week's Monday Motivational Meal includes both! It is oh-so-good and served up on Halsa!


Give this recipe a try!

Friday, April 12, 2019

Food Portions Explained



Understanding our portions is a must if we want to live a healthy lifestyle. It is the “101” of weight management. Not calorie counting. Interestingly, this is not something we are ever taught. Our only reference for portion sizes are super sized references of Big Macs, Double Quarter Pounders with Cheese and all the other foods we see advertised in magazines, on TV, in restaurants, and even our grocery stores.

So how do we figure out what a right-sized portion is? This is another source of ongoing confusion. A portion is what we are served and typically eat. It can be any size. In fact, think about the portions we are served at restaurants. They tend to be huge, right? That is because a portion is what we are served but it can be made up of any number of servings. A serving is what we need to become familiar with because that is how amounts are measured and how we are provided information in terms of ingredients, nutrients, calories, pre-packaged portions and recipes.

Servings are based on the amount of calories an average person burns in a day and then is broken down into specific amounts that a person should eat per meal.  It is an average based on consuming 2000 calories per day and assumes a “net neutral” outcome…meaning you will burn in a day the same amount as you consume. This is how we keep from gaining any weight and how we can also lose weight, if that is our goal. This is a great place to start. In reality, according to a recent report provided by The Food and Agriculture Organization, Americans eat an average of over 3,600 calories a day. This is well above the U.S. Department of Agriculture recommendations and why people are becoming increasingly obese and facing a whole host of health challenges from heart disease and diabetes to many cancers…and these are just a few examples of obesity-related diseases.

So what are those standard serving sizes? Serving sizes are different according to the different food groups. Take a look at the back of a Livliga dinner plate. Measurements are broken down by each food group: Fruit or Vegetable (1 cup), Starch or Grain (¾ or ½ cup depending on age, gender or activity level), Protein ( 2- 6 ounces) and we even show the suggested serving size for sauces, gravies, dips, condiments and salad dressings (⅛ cup)! For drinks the standard serving size is also shown (8 ounces). And for foods you put in a bowl like cereal, soups, chili, yogurt, etc., you can see the standard serving sizes as 1 cup (first fill line) or 1 ½ cup (the second, higher fill line). It is important that we know what a standard, recommended serving size is so we can be mindful of how much we are eating and the impact it will have on our health and quality of life.


To get control of our food environment it is imperative we learn about serving sizes. We also need to understand the difference between a serving size and a portion. It is equally important that we take steps to right size our food environment. One way to do that is to cook and prepare more meals at home. That way we can control what foods we eat as well as the amounts served. Additionally, we need to have tools and a system in place to help us right size our meals. Experience and research shows that it is virtually impossible to eat right sized amounts from super sized glasses, plates and bowls. To make portions look like enough we’ll end up filling up those super-sized dishes. If we right size our tableware it becomes much easier to right size what we eat.

From portion size to serving size and from super sized to right sized we are faced with creating a new norm that will support us in a healthier and happier life.



Learn More About the Science & Psychology That Make Livliga Plates so Effective

Monday, April 8, 2019

Monday Motivational Meal



The week's Monday Motivational Meal focuses on Easy Does it Dinners for Busy Lives. Check out our version and remember, all of this can be on hand in your refrigerator or freezer for quick preparation! This easy meal was served up on Halsa...


Give this recipe a try!

Friday, April 5, 2019

Livliga Vegetable Rub—Simple and Savory

There is nothing better than a home cooked meal. What I have learned over the years is that when preparing a meal simpler is usually the best. Often a mixture of herbs and spices to add flavor to your food is all you need.

Previously I have shared recipes for dry rubs for your meat as well as squash.  There are so many health benefits to adding herbs and spices to your meals in addition to adding mouthwatering flavors. People often get marinades and rubs confused. The main difference is that the marinades tend to tenderize the meat as the protein marinates whereas a rub is more of a flavorful coating that adds texture and taste to the protein.

Just as your meats can benefit from a flavorful rub, so can your vegetables. Here is a rub recipe I have developed that makes just about any vegetable taste yummy and works well if you are roasting a medley of vegetables too. Make a batch of it, put it in an airtight container, and then you can have it ready whenever you want a quick rub to spice up your veggies. Typically I use about a teaspoon for a “serves 4” recipe. Make sure to adjust the amounts according to your palette and preference.

Simple and Savory Vegetable Rub





Ingredients


  • 1 teaspoon Kosher salt
  • ½ teaspoon pepper, freshly ground
  • ¼ teaspoon sweet paprika
  • 1 teaspoon granulated garlic, California style
  • 1 teaspoon oregano
  • 1 teaspoon turmeric
  • ½ teaspoon cumin


Directions


  1. Mix all the ingredients in a bowl.
  2. Store in an airtight container. Make sure to label it so you know what it is.
  3. Use as desired. Should provide 4 or 5 uses. Make bigger batches if desired.



Enjoy! And Live vibrant!

Monday, April 1, 2019

Monday Motivational Meal



Looking for a beautiful, tasty and make ahead Brunch or Easter meal? Our Facebook Live in March is just the answer! There is nothing more beautiful than a freshly made frittata. It can serve many and is great for a brunch or holiday meal. Check out a Greek-style frittata or a delicious Spinach, Mushroom and Feta frittata. So many varieties...you choose! And then choose your favorite Livliga pattern to serve it up on (we chose Halsa)!


Give this recipe a try!