7 Day Breakfast Diabetic 1600 calorie menu

1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg

day 2
1 Cup Skim Milk
1 Banana, small


1 1/2 Cups Bran Flakes Cereal

day 3

1 Whole Grain Oat Bran Bagel
1 Cup Skim Milk
1/2 Cup Blueberries
1 Tablespoon Creamy Peanut Butter, unsalted
MORNING SNACK
1 Apple, small

day 4

1 Cup Skim Milk
1 Kiwi
1 Cup Whole Grain Flakes Cereal
MORNING SNACK
1 Ounce Walnuts
1 Ounce Dried Fruit

day 5
1 Scrambled Eggs
2 Slices Oatmeal Bread
1 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
1 Ounce Whole-Wheat Pretzel

day 6

1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Tablespoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
MORNING SNACK
1 Orange, medium
1 Fruit & Nut Granola Bar

day7

1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg

Four Herbs That Help With Diabetes Management

A medicinal herb is a plant, or part of a plant, which is used in its entirety to enhance our physical well being. Each herb contains hundreds, sometimes thousands, of naturally occurring chemicals that work together synergistically to help us heal.



Some herbs have been used for millennia to treat illnesses such as diabetes. If you are struggling to maintain good glucose control, or want to strengthen your resistance to diabetes complications, consider talking to your diabetes care team about adding herbal supplements to your daily regimen.

Your physician or diabetes educator can make sure any herb you take is compatible with your prescription medications, and whether an herb is contraindicated for pregnant women, children, or for those with certain other medical conditions.

Four Helpful Herbs

Here are four diabetes-helpful herbs can be taken alone, or used in combination.

Devil’s Club (Oplopanax horridum) is a member of the ginseng family, and is sometimes called armored ginseng, or northwest ginseng (it grows in the Pacific Northwest). Devil’s club helps balance blood sugar levels, is a calming digestive tonic, and is reported to help some people lose weight.

Goat’s Rue (Galega officinalis) contains a compound called galegine that helps the body balance glucose levels and supports the breakdown and absorption of dietary fats and proteins. In Europe, Goat’s rue has been used for centuries to treat diabetes.

Dandelion root (Taraxacum officinalis) is a gentle, effective liver tonic that aids our body with the elimination of toxins. It also supports the pancreas, and promotes the digestion and absorption of food.

Ginkgo (Ginkgo biloba) has long been used to treat various diseases such as vision problems, headaches, and depression. Gingko helps those with diabetes by stimulating circulation, particularly in the peripheral areas of the hands, feet, eyes, and brain—areas often affected by diabetes-related circulation problems. Some research suggests ginkgo might also help prevent diabetic retinopathy.

Always purchase herbs from a reputable source. Check the label for an expiration date since some herbs lose potency quickly after being dried, and follow the dosage instructions given.

Source: Five Element Healing

Diabetic-Friendly Ways to Start Your Day

No matter how much time you leave yourself for breakfast every morning, there is a healthy breakfast that can be ready when you are.



Why Breakfast is Important

Every person with diabetes knows they must maintain a balanced diet. Breakfast should not be the exception to that rule. A breakfast containing low glycemic foods can help prevent blood sugar spikes for an entire morning. This is one of the results of a study conducted by Purdue University. In their study, almonds were added to a balanced breakfast. Study participants felt more satisfied and had lower blood glucose readings after both breakfast and lunch.

The other benefit to a healthy breakfast is the boost your metabolism gets to start your day. A revved-up metabolism keeps your energy levels up all day long.

Quick Breakfast Ideas

Breakfast doesn't have to be a big meal. A breakfast shake is a quick item. Start with a container of fat-free yogurt, a half cup of your favorite fruit, a teaspoon of nuts and a teaspoon of wheat germ. Add ice, blend and pour. This is a quick, balanced, take-along meal for those who have next to no time in the morning.

Another quick item is a small container of low-glycemic fruit (berries, peaches, orange, apple) and a handful of whole almonds. Quick, portable and full of fiber, so that you feel full all morning long.

A slice of whole grain toast, topped with 2 tablespoons of natural peanut butter and some slices of banana or apple will give you the energy of protein and the fullness of fiber.

One -half cup of low fat cottage cheese, mixed with 1/2 cup canned peaches, blueberries, strawberries or any other fruit you enjoy is a quick snack or a quick breakfast.

Sit-Down Breakfast Ideas

A bowl of cereal is a great choice for a slower morning. Of course, it is important to choose the right cereal. The cereal, whether hot or cold, should be high in fiber and low in sugar. Oatmeal is a great choice.

Choose the kind that needs to cook for a few minutes, rather than instant oatmeal, which often contains high levels of sugary flavoring. Serve with some fruit and low-fat milk and you will have a satisfying start to your day that will stay with you. Farina (Cream of Wheat) or grits are another good choice. Just be careful not to add fats in the form of butter, whole milk or cream, and use a non-calorie sweetener instead of sugar.

Since you have the time, why not try an egg white omelet? Add a slice of ham and serve with a slice of whole grain toast and you have yourself a satisfying meal.

These are just suggestions. Use your imagination - and your knowledge of what a healthy diabetes meal plan is - and come up with your own ideas!

Sources: Diabetes.org and Everyday Health.com

THIS Breakfast Could Lower Your Diabetes Risk

Things keep looking (sunny side) up for egg lovers: First, the USDA threw out its longstanding recommendation that people eat no more than 300 mg cholesterol a day—now, the organization doesn't set any limit on cholesterol (by the way, one egg has 185 mg). And now, new research published in The American Journal of Clinical Nutrition finds that consuming about an egg a day may lower risk for type 2 diabetes (T2D).



Researchers from the University of Eastern Finland recorded the dietary habits of about 2,000 middle-aged men and followed up for a period of about 19 years. What they found was clear: Eating at least a half an egg per day was associated with a 37% drop in T2D risk (compared to eating just one egg or less per week).

The finding is especially surprising because, for many years, dietary cholesterol has been thought to be a risk factor for T2D—and eggs, of course, are a major source of dietary cholesterol. But the researchers say demonizing eggs for their cholesterol misses the fact that they offer tons of other beneficial compounds, too.

"In addition to high-quality protein, polyunsaturated fatty acids, vitamins and minerals, eggs include bioactive compounds like carotenoids, which have been found to have anti-inflammatory properties," says lead author Jyrki K Virtanen, PhD, adjunct professor of nutritional epidemiology at University of Eastern Finland. And inflammation, he points out, is a risk factor for diabetes.

The authors do offer a caveat: It's probably best for people who already have T2D to avoid eggs, since some studies have shown eggs can increase heart disease risk for those who already have diabetes. But if you're otherwise healthy? Stick to about an egg a day and scramble away.
source:http://www.prevention.com/

Tips for Dealing with Diabetes | Caregiver Tips

Marty was diagnosed with diabetes (Type 2) a few years ago. He used to be very active and in shape but after a back injury that resulted in permanent nerve damage, he’s now disabled.  Being disabled has resulted in some health issues including diabetes.  When he was first diagnosed, we did a lot of research on tips for dealing with diabetes. Neither of us had any experience with the disease in the past and learning about it was an eye opener.



Diabetes is really about a lot more than just your blood sugar. I had no idea that it could result in so many different health problems. Diabetes is a metabolic disease where your body cannot produce any (or enough) insulin to regulate your blood sugar. Some people can control it with diet, some with medication and some with insulin shots. Marty takes several prescriptions to control his diabetes and the doctor has warned us to be aware of these issues especially as he ages:
Heart Disease – People with diabetes can have a higher instance of heart disease. Following a heart healthy diet and watching your sugar intake is very important. Marty also takes fish oil to help keep his heart healthy.

Vision Problems – Diabetes can cause blindness and other vision problems. It’s important to have your eyes checked regularly. Marty wears glasses and he sees his eye doctor to monitor any changes in his vision.
Foot Problems – The doctor stressed how important it was to check Marty’s feet regularly for infections or blood flow issues. He applies lotion to his feet each day as he checks for any cuts or problems.

Skin Problems – One of the first problems of diabetes is often skin sores and itching.  Marty uses the Vaseline® Intensive CareTM Advanced Repair Lotion (fragrance free) on his arms and feet to care for them.
Dental Disease – Proper attention to your teeth and gums is important since diabetes can cause gingivitis and periodontitis. Make sure to have regular check ups and cleanings by your dentist.

As a caregiver, part of my job is to help Marty deal with his diabetes. I make sure that he has the tools and information he needs to make good decisions and take care of himself. I try to cook heart healthy meals that he’ll enjoy and keep healthy snacks on hand.

Diabetes really can have a huge impact on your life but following these tips for dealing with diabetes will help you be aware of any potential problems. I picked up the Vaseline® Intensive CareTM Advanced Repair Lotion for Marty at Walmart and he’s really impressed with how moisturizing it is. I love the fact that it has healing qualities and that it helps heal dry skin in just 5 days. Marty doesn’t like lotions with fragrance so this is a great option for him to use. Of course, if you’re like me and you like scent in your lotion, there is a lightly scented version as well.

source:http://confessionsofanover-workedmom.com/

7 Day Diabetes 1800 calorie menu

day 1

BREAKFAST
1 Cup 1% Milk
1 Orange, medium
1 1/4 Cups Cheerios Cereal
MORNING SNACK
1 1/2 Cups Cantaloupe Melon
1 Ounce Walnuts
LUNCH
Lemony Lentil Salad with Salmon
1 Whole-Wheat Pita Bread, small
1 Cup 1% Milk
1 Fudgsicle, no sugar added
AFTERNOON SNACK
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks
DINNER
3/4 Cup Cooked Brown Rice
1 Cup Steamed Spinach
Chili-Rubbed Steaks & Pan Salsa
Zucchini-Walnut Loaf



day 2

BREAKFAST

1 Cup 1% Milk

1 Banana, small

1 1/2 Cups Bran Flakes Cereal

MORNING SNACK

1 Fruit & Nut Granola Bar

LUNCH

Chopped Greek Salad with Chicken

1 Whole-Wheat Bread

1 Cup 1% Milk

AFTERNOON SNACK

1 Ounce Almonds, salted

2 Tablespoons Raisins

DINNER

Warm Beet & Spinach Salad

South Pacific Shrimp

1 Whole-Wheat Roll

3/4 Cup Cooked Couscous

1 Peach, medium

day 3

BREAKFAST

1 Whole Grain Oat Bran Bagel

1 Cup 1% Milk

1/2 Cup Blueberries

1 Tablespoon Creamy Peanut Butter, unsalted

MORNING SNACK

1 Apple, small

LUNCH

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Baked Chicken with Onions & Leeks

2/3 Cup Cooked Brown Rice

1/2 Cup Fresh Pineapple

AFTERNOON SNACK

1 Cup Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

1 Cup Tossed Salad Mix

4 Teaspoons Vinegar & Oil Salad Dressing

1 Cup 1% Milk

Squash, Chickpea & Red Lentil Stew

1 Nectarine, medium

day 4 

BREAKFAST

1 Cup 1% Milk

1 Kiwi

1 Cup Whole Grain Flakes Cereal

MORNING SNACK

1/2 Ounce Walnuts

1 Ounce Dried Fruit

LUNCH

1 Cup Tossed Salad Mix

Tilapia Corn Chowder

4 Teaspoons Vinegar & Oil Salad Dressing

1 Ounce Oyster Crackers

1 Cup Honeydew Melon

AFTERNOON SNACK

1 Cup Blackberries

1 Cup 1% Milk

DINNER

1 Cup Cooked Brown Rice

Chicken Breasts with Mushroom Cream Sauce

1/2 Cup Steamed Asparagus

Broiled Mango

day 5

BREAKFAST

1 Scrambled Eggs

2 Slices Oatmeal Bread

1 Cup Grapefruit

1 Cup 1% Milk

MORNING SNACK

1 Cup Raspberries

1 Ounce Whole-Wheat Pretzel

LUNCH

1 Cup 1% Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Sweet Potato-Turkey Hash

3 Gingersnap Cookies

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

1/4 Cup Alpen Cereal

DINNER

1 Cup Cooked Quinoa

3/4 Cup Cooked Carrots, Sliced

Apple-&-Fennel Roasted Pork Tenderloin

1 Cup Strawberries

day 6 

• BREAKFAST

  1 Cup 1% Milk

  1 Whole-Wheat English Muffin

  1 Tablespoon Creamy Peanut Butter

  1 Tablespoon Sugar-Free Jam

  MORNING SNACK

  1 Orange, medium

  1 Fruit & Nut Granola Bar

  LUNCH

  1 1/2 Ounces Low Fat Cheddar Cheese

  Southwestern Rice & Pinto Bean Salad

  1 Whole-Wheat Pita Bread, small

  Citrus-Infused Strawberries

  AFTERNOON SNACK

  8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

  1 Cup Watermelon

  DINNER

  1 Whole-Wheat Roll

  Pacific Sole with Oranges & Pecans

  3/4 Cup Cooked Brown Rice

  1 Cup Steamed Cauliflower

  1 Cup Grapes

• 
  
• day 7

BREAKFAST

1 Cup 1% Milk

1 Plum

Quick Breakfast Taco

MORNING SNACK

Zucchini-Walnut Loaf

LUNCH

1 Veggie Burger

1 Whole-Wheat Roll

1 Cup Prepared Coleslaw

1 Pear, medium

AFTERNOON SNACK

6 Ounces Carrot Sticks

Roasted Eggplant & Feta Dip

DINNER

1 Cup 1% Milk

1 Peach, medium

2 Cups Tossed Salad Mix

2 Tablespoons Vinegar & Oil Salad Dressing

Seared Scallops with Brandied Leeks & Mushrooms

2/3 Cup Cooked Brown Rice

SOURCE:HTTP://WWW.EATINGWELL.COM/

7 Day Diabetes 1600 calorie menu

day 1

BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg

LUNCH

1 Veggie Burger
1 Whole-Wheat Roll
1 Cup Prepared Coleslaw
1 Apricot
AFTERNOON SNACK
6 Ounces Carrot Sticks
French Onion Dip



DINNER

1 Cup Skim Milk
1 Peach, medium
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Roasted Halibut with Banana-Orange Relish
2/3 Cup Cooked Brown Rice

day2

BREAKFAST

1 Cup Skim Milk
1 Banana, small
1 1/2 Cups Bran Flakes Cereal
MORNING SNACK
1 Fruit & Nut Granola Bar

LUNCH
Chopped Greek Salad with Chicken
1 Whole-Wheat Bread
Vanilla-Orange Freezer Pops
AFTERNOON SNACK
1 Ounce Almonds, salted

DINNER

Mixed Lettuce Salad with Cucumber Herb Vinaigrette
South Pacific Shrimp
1 Whole-Wheat Roll
1/2 Cup Cooked Couscous
1 Peach, medium

day3

BREAKFAST

1 Whole Grain Oat Bran Bagel

1 Cup Skim Milk

1/2 Cup Blueberries

1 Tablespoon Creamy Peanut Butter, unsalted

MORNING SNACK

1 Apple, small

LUNCH

1 Cup Tossed Salad Mix

1 Tablespoon Low Calorie Caesar Salad Dressing

1/2 Cup Cooked Brown Rice

Green Eggs & Ham Frittata

1/2 Cup Fresh Pineapple

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

1 Cup Skim Milk

Vegetable Lover's Chicken Soup

1 Whole-Wheat Pita Bread, small

1 Nectarine, medium

day4

BREAKFAST

1 Cup Skim Milk

1 Kiwi

1 Cup Whole Grain Flakes Cereal

MORNING SNACK

1 Ounce Walnuts

1 Ounce Dried Fruit

LUNCH

1 Cup Tossed Salad Mix

Hungarian Beef Goulash

1 Tablespoon Vinegar & Oil Salad Dressing

Slow-Roasted Cherry Tomato Bruschetta

1 Cup Honeydew Melon

AFTERNOON SNACK

1 Cup Blackberries

1 Cup Skim Milk

DINNER

2/3 Cup Cooked Brown Rice

Seared Chicken with Apricot Sauce

1/2 Cup Steamed Asparagus

1/2 Cup Mango

day 5

BREAKFAST

1 Scrambled Eggs

2 Slices Oatmeal Bread

1 Cup Grapefruit

1 Cup Skim Milk

MORNING SNACK

1 Ounce Whole-Wheat Pretzel

LUNCH

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Sweet Potato-Turkey Hash

2 Gingersnap Cookies

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

1/4 Cup Alpen Cereal

DINNER

2/3 Cup Cooked Quinoa

3/4 Cup Cooked Carrots, Sliced

1 Cup Strawberries

Apple-&-Fennel Roasted Pork Tenderloin

day 6

BREAKFAST

1 Cup Skim Milk

1 Whole-Wheat English Muffin

1 Tablespoon Creamy Peanut Butter

1 Tablespoon Sugar-Free Jam

MORNING SNACK

1 Orange, medium

1 Fruit & Nut Granola Bar

LUNCH

Southwestern Rice & Pinto Bean Salad

1 Whole-Wheat Pita Bread, small

Chocolate & Nut Butter Bites

AFTERNOON SNACK

8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

1 Cup Watermelon

DINNER

Pacific Sole with Oranges & Pecans

2/3 Cup Cooked Brown Rice

1 Cup Steamed Cauliflower

1 Cup Grapes

day 7

BREAKFAST

1 Cup Skim Milk

1 Plum

Quick Breakfast Taco

MORNING SNACK

2 Whole-Grain Rice Cake

1 Hard Boiled Egg

LUNCH

1 Veggie Burger

1 Whole-Wheat Roll

1 Cup Prepared Coleslaw

1 Apricot

AFTERNOON SNACK

6 Ounces Carrot Sticks

French Onion Dip

DINNER

1 Cup Skim Milk

1 Peach, medium

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Roasted Halibut with Banana-Orange Relish

2/3 Cup Cooked Brown Rice

source:http://www.eatingwell.com/

7 Day Diabetes 1400 calorie menu

day 1

BREAKFAST

1 Cup Skim Milk
1 Orange, medium
1 1/4 Cups Cheerios Cereal
MORNING SNACK
1 Cup Cantaloupe Melon
1/2 Cup Low Fat, Low Sodium Cottage Cheese

LUNCH

Grilled Shrimp Skewers over White Bean Salad
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Fudgsicle, no sugar added
AFTERNOON SNACK
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks



DINNER

1/2 Cup Cooked Brown Rice
1 Cup Steamed Spinach
London Broil with Cherry-Balsamic Sauce
Citrus-Infused Strawberries

day 2

BREAKFAST

1 Cup Skim Milk

1 Banana, small

1 1/2 Cups Bran Flakes Cereal

MORNING SNACK

1 Fruit & Nut Granola Bar

LUNCH

Chopped Greek Salad with Chicken

1 Whole-Wheat Bread

Watermelon-Blueberry Ice Pops

AFTERNOON SNACK

2 Cups Popcorn, air popped

DINNER

Mixed Lettuce Salad with Cucumber Herb Vinaigrette

South Pacific Shrimp

1/2 Cup Cooked Couscous

1 Peach, medium

day3

BREAKFAST

1 Whole-Wheat English Muffin

1 Cup Skim Milk

3/4 Cup Blueberries

1 Tablespoon Creamy Peanut Butter, unsalted

MORNING SNACK

1 Apple, small

LUNCH

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Green Eggs & Ham Frittata

1 Slice Reduced-Calorie Oatmeal Bran Bread

1/2 Cup Fresh Pineapple

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

2 Tablespoons Low-Fat Granola Cereal with Fruit

DINNER

3/4 Cup Steamed Brussels Sprouts

3/4 Cup Cooked Quinoa

Honey-Soy Broiled Salmon

1 Nectarine, medium

day 4

BREAKFAST

1 Cup Skim Milk

2/3 Cup Hot Oatmeal

1 Ounce Dried Fruit

1 Tablespoon Walnuts

MORNING SNACK

2 Kiwis

LUNCH

1 Cup Tossed Salad Mix

Hungarian Beef Goulash

1 Tablespoon Vinegar & Oil Salad Dressing

Slow-Roasted Cherry Tomato Bruschetta

1 Cup Honeydew Melon

AFTERNOON SNACK

1 Cup Blackberries

1 Cup Skim Milk

DINNER

2/3 Cup Cooked Brown Rice

Chicken with Green Olives & Prunes

1/2 Cup Steamed Summer Squash

1/2 Cup Mango

day 5

BREAKFAST

1 Scrambled Eggs

1 Slice Reduced-Calorie Oatmeal Bran Bread

1 Cup Grapefruit

1 Cup Skim Milk

MORNING SNACK

1 Banana, small

LUNCH

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Sweet Potato-Turkey Hash

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

2 Tablespoons Alpen Cereal

DINNER

2/3 Cup Cooked Quinoa

Apple-&-Fennel Roasted Pork Tenderloin

3/4 Cup Cooked Carrots, Sliced

1 Cup Strawberries

day 6

BREAKFAST

1 Cup Skim Milk

1 Whole-Wheat English Muffin

1 Tablespoon Creamy Peanut Butter

1 Tablespoon Sugar-Free Jam

MORNING SNACK

1 Orange, medium

LUNCH

Sweet & Sour Beef-Cabbage Soup

1 Cup Skim Milk

1 Whole-Wheat Pita Bread, small

1 Cup Watermelon

AFTERNOON SNACK

8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

Roast Salmon with Salsa

1/2 Cup Cooked Brown Rice

1 Cup Steamed Cauliflower

1 Cup Grapes

day 7 

BREAKFAST

1 Cup Skim Milk

1 Plum

Quick Breakfast Taco

MORNING SNACK

Cherries with Ricotta & Toasted Almonds

LUNCH

1 Veggie Burger

1 Whole-Wheat Roll

1 Cup Prepared Coleslaw

1 Apricot

AFTERNOON SNACK

6 Ounces Carrot Sticks

1/4 Cup Salsa

DINNER

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Chipotle-&-Orange Grilled Chicken

1/2 Cup Cooked Brown Rice

1 Peach, medium

source:http://www.eatingwell.com/