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You can access the free printable menu and grocery lists in the Archives at the bottom of the post.A  Be sure pin or bookmark this post so that you’ll have the links to the recipes when it comes time to cook! THE ARCHIVES ARE MY WAY TO ORGANIZE ALL OF THE FREE PRINTABLES AND DOWNLOADS THAT I CREATE. Protein foods are important for good health, and they also make you feel full and satisfied.
Fruits and vegetables provide the important vitamins and minerals your body needs to be healthy.
Most fruits are high in carbohydrates, but fresh berries contain less than 10 net grams per cup. Add oils and low-carbohydrate condiments to make foods taste richer and be more satisfying. Franziska Spritzler, RD CDE is a Registered Dietitian and Certified Diabetes Educator who believes in a Low-Carbohydrate Lifestyle.
Instantly download 5 Healthy Diabetes Recipe e-books and the “Costco Heart-Healthy Shopping Guide” eBook!
Sign-up now for our weekly newsletter and get a 40-page guide to shopping for diabetes & heart healthy products at Costco. We will send you scheduled reminders about this event via email until the day of the event. Kale Seeds Hardiest of all vegetables!Kale is a leafy vegetable in the Brassica or cole crop family with leaves that grow from a central stem, elongating as it grows. Birthday cakes are a big part of any birthday celebrations but getting a healthy option in birthday cakes is hard, even though the market for it is increasing rapidly.
I’m a peanut butter fanatic, but I always warn my clients that all peanut butters are not the same.

One tablespoon of peanut butter (crunchy or smooth) has about 90 to 100 calories, 4 grams of protein and 8 grams of fat.
Sadly, most of the peanut butters at the market aren’t really peanut butters (at least according to my definition). Reduced-fat peanut butter may also seem like a smarter choice, but it often contains more sugar than the full-fat kind. The trick to making it a healthy choice is portion control — one tablespoon for a snack and two tablespoons for meal (like in a sandwich). Bottom Line: Avoid all the extra sugar, fat and bad-for-you add-ins by choosing peanut butter made from just peanuts and salt. Whether roasted, shredded or sauteed, Brussels sprouts add a flavorful yet healthy component to any fall feast. Limit the amount of corn, peas, and lima beans you eat since they have the highest carbohydrates levels. Costco has a selection of seasonal fresh berries, as well as frozen berries that are available year round. A powerhouse of nutrients, kale leaves can be harvested as young, fresh, tender leaves, or fully grown. More and more parents are looking for alternatives other than the usual sugar and preservatives filled cakes on offer. The majority of the fat is the heart-healthy, unsaturated kind; some peanut butter brands have more saturated fat depending on the added ingredients.
If you buy fresh beef, pork, poultry, and seafood in large packages it will help stretch your food dollars.
Introducing it to your diet, kale offers calcium, iron, as well as vitamin C and vitamin K.

Peanuts, which are technically legumes and not nuts, also contain healthy doses of niacin (good for your energy levels) and antioxidants like vitamin E and resveratol (the same one you’ll find in red wine).
To keep the peanut spread thick at room temperature, manufacturers add artery-clogging saturated or trans fats.
The biggest complaint I hear about natural peanut butters are about the way the (natural) oils rise to the top. Some dry roasted peanuts, a sprinkle of salt and a few minutes in the food processor is all you need.
Depending on the size of your family, you can divide these foods into several bags and store these in the freezer until needed. Experts say that peanuts rank right up there with fruits for their high antioxidant content. When shopping, scan the ingredients for “partially hydrogenated oil,” “hydrogenated oil” or “palm oil” — those are ones you want to skip.
To relieve this “separation anxiety,” all you need to do is mix it up VERY well when you first bring it home and then store it in the refrigerator. Out of all the peanut butters I’ve tried (and there’s been lots of them), my favorite is Trader Joe’s.

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