Mission Delivery: Meal Planning and Fitness Edition
You Are in Charge!
Healthy Living=Healthy Choices
The Mission Delivery team here at the American Diabetes Association wants to make sure that you have all the tips to help you and your loved ones with diabetes management. A proper diet and exercise are key components in living a healthy lifestyle. From the Mission Delivery staff to you, we want to gift you some of our favorite recipes that are diabetic friendly and physical activity sample from week to week. We hope you enjoy!! For more recipes and fitness tips please visit our website at www.diabetes.org.
Week 1: Teriyaki Salmon with Snow Peas, Sweet Potatoes and a side salad
Makes: 2 Servings
Serving Size: about 5 oz. salmon
Marinating Time: 1 hour
Cooking Time: 10 minutes
1 Tbsp. lite soy sauce
2 Tbsp. water
2 tsp. brown sugar
2 tsp. sesame oil
2 tsp. rice vinegar
1 tsp. chili sauce (tomato type)
1 tsp. peeled, grated fresh ginger
2 garlic cloves, finely minced
2 scallions, finely minced, divided
2 small salmon steaks (about 10 oz. total)
1tsp. toasted sesame seeds
- In a shallow baking dish, combine the soy sauce, water, brown sugar, sesame oil, rice vinegar, chili sauce, ginger, garlic and half the scallions. Add the salmon steaks to the marinade, turning to coat. Cover and refrigerate for 1 hour.
- Preheat the oven to 400 degrees. Line a broiler pan with aluminum foil. Coat the foil with cooking spray.
- Remove the salmon from the baking dish, letting any excess marinade drip back into the baking dish. Place the salmon on the broiler pan. Roast the salmon for 7 to 8 minutes. Turn the oven to broil, baste the salmon with any excess marinade, and broil the salmon for 3 to 4 minutes, until it is cooked through. Garnish the salmon with the sesame seeds and the remaining scallions, and serve.
1 cup mixed lettuce
¼ cup cherry tomatoes
1 thin slice of red onion
1 tbsp. fat-free Italian Dressing
½ cup seamed snow peas
1 tbsp. chopped red pepper
2 tsp. toasted almond slivers
½ cup wedges (roasted with 1 tsp. olive oil)
Week 1: Fitness
What is physical activity? ENERGY EXPENDITURE
Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous intensity.
Moderate physical activities include:
- Walking briskly (about 3 ½ miles per hour)
- Bicycling (less than 10 miles per hour)
- General gardening (raking, trimming shrubs)
- Golf (walking and carrying clubs)
- Water aerobics
- Tennis (doubles)
Vigorous physical activities include:
- Running/jogging (5 miles per hour)
- Walking very fast (4 ½ miles per hour)
- Bicycling (more than 10 miles per hour)
- Heavy yard work, such as chopping wood
- Swimming (freestyle laps)
- Basketball (competitive)
- Tennis (singles)
You can choose moderate or vigorous intensity activities, or a mix of both each week. Activities can be considered vigorous, moderate, or light in intensity. This depends on the extent to which they make you breathe harder and your heart beat faster. Only moderate and vigorous intensity activities count toward meeting your physical activity needs. With vigorous activities, you get similar health benefits in half the time it takes you with moderate ones. You can replace some or all of your moderate activity with vigorous activity. Although you are moving, light intensity activities do not increase your heart rate, so you should not count these towards meeting the physical activity recommendations. These activities include walking at a casual pace, such as while grocery shopping, and doing light household chores.
Set a goal for your diet and physical activity and stick to it. You can do it! We are here to motivate you. For more information about Mission Delivery and how you can get involved as a volunteer please visit our website at http://www.diabetes.org/inmycommunity.
-Your Mission Delivery Team