| How to Prepare a Diabetic‐Friendly Thanksgiving Dinner Posted: 16 Nov 2018 04:00 PM PST You can make Thanksgiving an enjoyable and delicious meal for people with diabetes in your social circle. Ideally, a person with diabetes should consume mo more than 45 to 60 grams of carbohydrates per meal, so focusing on low-carb dishes is a good place to start. Prepare side dishes that are packed with spice, low in sugar and have lots of vegetables. Keep the turkey, because as a low-fat meat it is a healthier option for people with diabetes, who have an increased risk of cardiovascular disease.[1] However, you can cut down on the fat in the turkey by removing the skin, and you can serve diabetes-friendly fruits or spiced cookies for dessert.[2] EditIngredients EditRoasted Squash with Garlic and Parsley[3] Ten servings, 103 calories per serving with 20 grams of carbohydrates - Five pounds of peeled and cut winter squash, such as butternut or hubbard
- Two tablespoons of extra-virgin olive oil
- One and a half teaspoons of salt
- One quarter teaspoon of freshly ground pepper
- Three cloves of minced garlic
- Two tablespoons of chopped Italian parsley
EditRed Cabbage Salad[4] Six servings, 76 calories per serving with 10 grams of carbohydrates - One tablespoon of olive oil
- Four cups of thinly sliced red cabbage
- Three quarters of a teaspoon of caraway seeds
- Half a teaspoon of salt
- One crisp Gala apple
- One minced shallot
- One tablespoon of red wine vinegar
- Half a teaspoon of Dijon mustard
- Half a teaspoon of freshly ground pepper
- Two tablespoons of walnuts, chopped and toasted
EditRoasted Potatoes with Herbs[5] Six servings, 146 calories per serving with 27 grams of carbohydrates - Two pounds of baby potatoes
- One tablespoon of olive oil
- Two teaspoons of chopped rosemary
- One teaspoon of chopped thyme
- One teaspoon of salt
- A quarter teaspoon of black pepper, ground
EditHerb-Rubbed Turkey[6] Twelve servings, 374 calories per serving with 1 gram of carbohydrates - One whole, six-pound turkey
- Half a cup of dry white wine
- Half a cup of chicken broth
- One and a half teaspoons of cornstarch
- Two teaspoons of cold water
- Three quarters of a teaspoon of thyme
- Three quarters of a teaspoon of tarragon
- Half a teaspoon of rosemary
- Half a teaspoon of garlic powder
- Three quarters of a teaspoon of onion powder
- A quarter teaspoon of black pepper
- One teaspoon of salt
- Two teaspoons of olive oil
EditBerries with Maple Cream[7] Four servings, 140 calories per serving with 31.4 grams of carbs - Three quarters of a cup of fat free sour cream
- A quarter cup of maple syrup
- One cup of fresh blueberries
- One and a half cups of fresh raspberries
EditPumpkin Spice Cookies[8] Serving size: one cookie, 72 calories per serving with 13 grams of carbs - Two thirds of a cup of whole wheat pastry flour
- Two thirds of a cup of all purpose flour
- One teaspoon of baking powder
- Half a teaspoon of baking soda
- Half a teaspoon of salt
- One teaspoon of ground cinnamon
- Half a teaspoon of ginger, ground
- One quarter teaspoon of ground allspice
- One quarter teaspoon of grated nutmeg
- Two eggs
- Three quarter cups of light brown sugar
- Three quarter cup of canned pumpkin puree
- Quarter cup of canola oil
- One quarter cup of molasses
- One cup of raisins
EditCooking the Turkey - Purchase the turkey. Depending on your preference, you may want to use a kosher, free-range, heritage or natural turkey. Ask your local butcher for the best available turkey, and make sure you use an appropriate sized turkey. You can use the following guidelines:[9]
- For two to four people, you will want a three to six-pound turkey.
- For six to eight people, you will need a nine to twelve-pound turkey.
- For ten to twelve people, you will need a fifteen to eighteen-pound turkey.
- For fourteen to sixteen people, you will need twenty to twenty-four pounds of turkey.
- Cut the fat off the turkey. You can get rid of some of the fat and cholesterol in your Thanksgiving turkey by removing the skin.[10] Slowly pull the skin from the turkey with a knife. Use the knife to separate it from the meat. Set the skin aside.[11]
- Prepare the turkey. This recipe is diabetic-friendly, with zero sugar per serving. In a small bowl, mix all the herbs and the salt. Then, cover the turkey in the olive oil. Sprinkle the herb mixture over the turkey and on the inside.[12]
- This recipe has 374 calories per serving, including 17 grams of fat, 50 grams of protein, one gram of carbohydrates and zero grams of sugar.[13]
- Put the turkey in a roasting pan. Put the roasting pan with the turkey in the oven. Reduce the heat to 350 Fahrenheit (176 Celsius). Roast it for two and a half hours. When it comes out, the inside temperature should be 170 Fahrenheit (76 Celsius). Take it out and let it rest for fifteen minutes.[14]
EditMaking Diabetes-Friendly Side Dishes - Roast squash with garlic and parsley. Start by turning on your oven at 375 Fahrenheit (190 Celsius). While the oven is preheating, toss the cut squash in olive oil, salt and pepper. Then, spread it on a baking sheet. Roast it for about 35-45 minutes or until it is tender. While it is roasting, brown the garlic in a frying pan with some olive oil. When the squash is done, toss it with the browned garlic and the parsley.[15]
- Serve a red cabbage salad. This German cabbage salad is appropriate for people with diabetes, since there is no added sugar and it only has 6 grams of sugar per serving.[16] In a large saucepan on medium heat, heat up some olive oil. Throw in the cabbage with the salt and caraway seeds. Cook it until tender, which should take between eight and ten minutes. Take it off the heat and add the apple, shallot, vinegar, mustard and pepper. Stir it all together and then serve.[17]
- Roast potatoes in herbs. Start by turning on your oven to 425 Fahrenheit (220 Celsius). In a bowl, mix the potatoes with the olive oil, salt and herbs. Place them on a single layer on a baking sheet. Roast them for twenty-five to thirty-five minutes, or until they are tender on the inside.[18]
EditServing Dessert - Serve fresh berries with maple cream. Berries are great for a diabetes-friendly Thanksgiving, especially since they are packed with antioxidants, fiber and vitamin C.[19] Whisk together the cream and the maple syrup in a bowl. Mix the berries in a small bowl. Spoon the maple cream over the berries and serve.[20]
- Make pumpkin spice cookies. Turn on the oven at 350 Fahrenheit (176 Celsius). Spray three baking sheets with cooking spray. Mix the dry ingredients. In a large bowl, whisk together the two kinds of flour, baking powder, soda, salt, cinnamon, ginger, allspice and nutmeg. In another bowl, whisk the wet ingredients. Then, stir the wet into the dry ingredients with the raisins. Put tablespoons of cookie batter onto the baking sheets. Bake for ten to twelve minutes.[21]
- Serve fresh apples. An apple is a great dessert for a diabetes-friendly meal. It has just seventy-seven calories and 21 grams of carbohydrates, as well as plenty of fiber and vitamins.[22] Core one apple per person at the party. Peel the apples. Cut the apples into four pieces each, and arrange them on a serving platter.[23]
- Oranges, grapefruit or grapes are other good fruit options.
- A person with diabetes should choose one of the dessert options. Consuming all three could lead to complications, even with diabetes-friendly options.
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| How to Retire at 50 Posted: 16 Nov 2018 08:00 AM PST Retiring by age 50 may seem like a pipe dream to some people, but it's entirely possible, provided you start planning early and make smart financial decisions. Cutting your spending as much as possible now will allow you to put more of your money toward saving and investing for later. It will also help to get thrifty and learn to live within your means once you're no longer working. EditSaving for Retirement - Come up with a realistic post-retirement budget. To formulate your budget, you'll need to have an idea of how much money you'll have saved up by the time you stop working. Estimate roughly how much you think you'll to pay for your basic living expenses each month, then check that figure against the amount you can afford to take out of your savings.[1]
- Try living off your budget for six months as an experiment. If you're able to do so without difficulty, you might feasibly be able to retire by the time you hit your savings goal. If you discover that you're burning through your savings or forced to rely on credit, you're not yet ready.
- Start saving as early as you can. It's never too early to begin saving, even if it's just a few dollars here and there. Getting a headstart on your savings will improve your chances of being able to retire as planned and expand your monthly post-retirement budget.[2]
- The ideal time to begin preparing for retirement is when you enter the workforce in your teens or early 20s.[3]
- If you're behind the curve on building your retirement savings, you'll have no choice but to set aside more of your annual income later on.
- Be prepared to set aside up to 75% of your money for savings. The average annual savings rate in the U.S. is around 3.7%. However, if you hope to retire by 50, that number might need to be as high as 60-75% for you. This is doable, but it will require a degree of sacrifice on your part.[4]
- Aim to have about 30 times as much money as you expect to spend during your first year of retirement saved up by the time you hit 50.
- The exact amount you'll need to save each year will vary depending on your estimated budget and lifestyle. Ideally, you should save at least 15% of your average annual income before taxes.[5]
- Wait until your children are grown to quit working. Kids are expensive. If you have children who still rely on you financially by the time you're 50, your savings may not go as far as you they would have otherwise. Devote yourself to their needs now, then shift your focus once they've left the nest.[6]
- The same applies if you're responsible for supporting parents or other relatives.
- It's still a good idea to be saving during this time, even if you're unable to set aside as much.
- Take on investments outside of your 401k to add to your funds. Look into investment opportunities like dividend stocks, rental properties, bonds, and peer-to-peer lending. Your goal is to build an investment portfolio that's large and diverse across many different asset classes. This is the best way to ensure that it can withstand losses and survive poor market conditions.[7]
- Tax-deferred or tax-free assets are preferable to assets that can be taxed, as they'll allow you to hold onto even more money.
- Start investing more conservatively as you get older. The riskier your portfolio is during the later stages of life, the more you stand to lose if the market takes a sudden turn.[8]
- Try not to dip into your retirement funds before it's time. If you find yourself in a tight spot financially, you might be tempted to take money out of your savings. However, it's generally wiser to look for ways to decrease your living costs or add to your incoming cash flow. Avoid draining your retirement funds unless it's absolutely necessary.[9]
- When you take money out of your 401k early, you risk losing the benefits of compounding interest and leave yourself with less of a cushion for the future. In some cases, you may even have to pay penalties for early withdrawals.
- The only times you can use your retirement money without incurring penalties is when you become disabled, face foreclosure on your home, or have medical costs that exceed 10% of your adjusted gross income.
EditPaying off and Avoiding Debt - Pay down your mortgage. If you're still in the process of paying off your house, make eliminating your mortgage a priority. For most people, their mortgage is the biggest expense they have. Getting it off the books will free up a significant amount of money, which you'll then be able to put towards other things.[10]
- If possible, pay a little extra with each mortgage payment. When you do, more of your subsequent payments will be used to decrease your principal balance.
- Another option is to switch to biweekly payments. Instead of making a full payment each month, you'll pay half the amount every 2 weeks. Depending on your loan's interest rates, this could take up to 8 years off of a 30-year mortgage.[11]
- Clear up any existing debt. Make sure your school or business loans have been paid in full, along with your vehicle, credit cards, and any major purchases. If you still owe money to lenders or creditors when you begin nearing your ideal retirement age, you could end up saying goodbye to a significant part of your savings.[12]
- Start putting as much expendable income you can towards paying back your debts.
- Outstanding debt can severely hamper your ability to save. You won't be able to accumulate any significant amount of money until you've gotten rid of (or at least shrunk) your debt.
- Use credit cards only as a last resort. Reserve your credit card for cases of emergency, like when your vehicle needs a brand new transmission or a relative dies unexpectedly and you're left to foot the bill for the funeral. Credit cards make it all too easy to fall into the trap of debt. The more debt you rack up, the more of your savings you'll lose to fees and interest.[13]
- It's always a good idea to pay cash for as much as you can. The cost will be the same, but there won't be any interest to come back and bite you.
- When you do use your credit card, make sure you pay off the full balance on time. Delayed interest and default fees can be devastating.[14]
- Hold off on starting a family until you've started planning for retirement. Having kids doesn't make it impossible to retire early, but it can make it a lot harder. You'll be less likely to generate enough funds to retire early if you have mouths to feed at the time when it's most important to begin saving and investing. If you're not careful, you could even end up owing money.[15]
- Families with a combined annual income of around $60,000 spend an average of $11,000 per year on each child under the age of 18.[16]
- By establishing responsible saving and investing practices before you take on the commitment of having kids, you're more likely to have more money left over by the time they strike out on their own.
EditLiving Within Your Means - Cut down on unnecessary expenses. Look over your monthly expenses and determine if there's anything there you can live without. This could include things like a landline phone connection, meal delivery service, premium movie channel packages, or expensive plans for your mobile device.[17]
- To shave down the cost of expenses that are necessary, try to eat out less, start a carpool with your friends or neighbors, and keep your thermostat set to a moderate temperature throughout the summer and winter months.
- If you really want to slash your spending, think about selling your car and buying a bike or making use of public transportation instead. Even an economy vehicle can eat into your budget quite a bit when you factor in fuel, insurance, and regular maintenance.[18]
- Downsize to a smaller house or condominium. Instead of living out your golden years in a lavish estate, consider opting for a more moderately-sized home or condo that provides the minimum spatial requirements for you and your family to live comfortably. A more modest living space usually means less expense, less upkeep, and less room to fill up with unnecessary belongings.[19]
- If you can't get away with a smaller house, one alternative is to move to a less expensive part of town where property values aren't quite as steep.
- Another way to reduce your housing costs is to switch to a shorter mortgage. Being able to pay off your house in 15 years rather than 30 will help you save money that you would otherwise lose to interest.[20]
- You might also consider renting out part of your home. The added income will make it easier to pay off your mortgage.
- Move to a low-tax state or territory. Some states have significantly lower income, property, and sales tax rates than others. Relocating to one of these places will allow you to save more and live on less during your retirement.[21]
- Some of the states in the U.S. with the lowest tax rates include Nevada, Colorado, Wyoming, Texas, Kentucky, South Carolina, Georgia, and Florida.[22]
- An added benefit of moving to a low-tax state is that you'll get a change of scenery, which may be a breath of fresh air if you've lived in the same place your whole life.
- Sign up for more affordable health insurance. Shop around for a policy with relatively low deductibles and copays that cover doctor visits, prescriptions, hospitalization, and dental and vision care. Your insurance plan should provide for emergencies, but shouldn't put too much strain on your monthly budget.[23]
- Medicare doesn't kick in until you reach age 65. Since you won't receive health insurance through your employer after you retire, it's essential that you have an affordable and reliable plan in place.[24]
- Do as much comparison shopping as you need to find a policy that fits your budget. Inexpensive plans are getting harder to come by, but they're out there and worth searching for.
- Trade for the things you need whenever possible. If you have special skills that you think could be of use to others, see if others would be willing to accept them in exchange for goods and services. That way, you won't have to pay out of pocket for so many things.[25]
- If you're an expert in IT, for example, you might offer to design a website for someone with the tools and know-how to fix a broken air conditioning unit.
- Work part-time to supplement your retirement funds. If you're not able to quit working completely by the time you reach the age of 50, consider picking up a part-time job. Doing so can help you earn enough money to live on while you continue growing your nest egg.[26]
- Jobs like store clerk, bookkeeper, consultant, handyman, and personal or medical assistant are perfect for people who are partially-retired.[27]
- Take your time searching for a part-time gig. There are all sorts of fun, interesting jobs out there that you can do with minimal training.
- Don't forget to account for inflation in your post-retirement financial projections. Increases could drive up your expenditures and cause you to deplete your savings in less time as a result.
- Relying on the money from your investments during the early stages of your retirement can help you dodge penalties for early withdrawals from your 401k.
- Jobs with pensions are fairly rare these days, but if you work as a police officer, firefighter, or military officer, you may be able to take advantage of an early pension.
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| How to Grow Garlic in Water Posted: 16 Nov 2018 12:00 AM PST If you'd like to grow some garlic but don't have the space for a garden or a large potting container, you can try growing garlic in water. Growing garlic in water is a great way to have fresh garlic available whenever you like, without the hassle and expense of going to the grocery store. Be aware that when you grow garlic in water, you won't be able to grow entire new cloves. Rather, you'll be able to grow leaves (also called garlic sprouts) out of the top of a garlic clove. These sprouts have the texture of green onions but with a mild garlicky flavor. EditPlacing the Garlic in Water - Purchase 1 or more garlic cloves that have begun to sprout. When garlic sprouts, the clove—still covered in its protective white wrapping—will produce a small green sprout out of its top.[1] Inspect a few different cloves until you find some that have sprouted. While you can try growing un-sprouted garlic in water, you're more likely to be successful if you use cloves that have sprouted.
- You can find suitable garlic cloves at your local grocery store. However, for higher-quality garlic that will produce larger and more flavorful sprouts, visit your local farmer's market.[2]
- Set the sprouted clove in an glass jar. Orient the garlic so that the sprouting end of the clove points upward.[3] It's best to grow the garlic sprouts in a container made of clear glass, so that you can watch as the garlic puts out roots and begins to grow.
- If you don't have a glass jar, you can use a drinking glass or a shot glass instead, if that's more convenient.
- Pour water into the jar until the bottom of the garlic clove is covered. You can use lukewarm tap water. Depending on the size of your garlic clove, you'll need to put about of water into the jar.[4] Avoid using extremely hot water, or you will damage and maybe kill the clove.
- If you completely submerge the garlic under water, it will die and rot.
- Leave the jar on your windowsill for 4-7 days. Make sure that the sprouting garlic clove gets plenty of sunlight.[5] If the tops of the growing garlic sprouts start to turn brown or wilt, move the glass out of the sun for 1-2 days.
- Change the water if it turns murky brown. Brown, clouded water will be unhealthy for the garlic and may stunt the sprouts' growth. To change the water, take the garlic out of the jar with 1 hand and use your other hand to dump out the water from the jar. Then, place the clove back into the jar and refill it with water. Make sure not to over-fill the jar with water.[6]
- You should only need to change the water 1 or 2 times before the sprouts are ready to harvest.
EditHarvesting the Sprouts - Let the garlic sprouts grow until they're at least tall. Keep an eye on the garlic as the green sprouts start to emerge from the top of the clove. The thin sprouts will emerge and grow quickly. When the sprouts are between , they're ready to harvest.[7]
- If you harvest the garlic sprouts prematurely, they'll be bitter and have an unpleasant taste.
- Cut off the top 1/3 of the garlic sprout with a pair of kitchen scissors. So, if your sprout is tall, snip off the top . This will be the tastiest and least bitter part of the garlic sprout.[8]
- In most cases, you'll only be able to harvest garlic sprouts once. It's unlikely that the garlic clove will grow new sprouts after the harvest.
- Only cut off the amount you're planning to use for a specific meal. If you try to store already-cut garlic in your fridge, it will dry out and lose its taste.
- Add the garlic sprouts to savory dishes. Once you've harvested the tops of the garlic sprouts, use your scissors to snip them into small pieces. Then, add the sprouts to any savory dish you'd like, including baked potato, soup, or scrambled eggs.[9]
- Also try adding raw cut-up garlic sprouts to salads, salsas, or dips.[10]
- Growing garlic in water also makes a great assignment for grade-school age kids, as they can see the garlic cloves begin to sprout and grow.
- The idea that sprouted garlic is bad and should be thrown away is incorrect. In fact, garlic that has sprouted has more antioxidants than garlic that hasn't yet sprouted.[11]
- Be careful when using sharp scissors so that you don't accidentally cut yourself.
EditThings You'll Need - Sprouted garlic cloves
- glass jar
- Water
- Scissors
EditSources and Citations
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