Meatless Monday: Huevos Rancheros

egg whites


  • 4 corn tortillas
  • 1 cup 100% egg white substitute
  • 1/8 teaspoon sea salt
  • ¼ teaspoon freshly ground white or black pepper
  • 3 tablespoons shredded pepper jack cheese
  • ½ avocado, peeled and diced
  • ¼ cup tomatillo sauce
  • ¼ cup plain fat-free Greek yogurt
  • 1 small jalapeno pepper without seeds, minced
  • 1 tablespoon chopped fresh cilantro


  1. Preheat the oven to 475 degrees F. Lightly coat both sides of the corn tortillas with natural butter-flavored cooking spray and place on a baking sheet. Bake 4 minutes per side or until crisp and lightly browned. Remove from the oven and let cool on the baking sheet.
  2. Meanwhile, place a large nonstick skillet over medium heat. Add the egg whites and scramble for 5 minutes or until done. Immediately stir in salt, pepper, and cheese.
  3. Place a scoop of cheesy egg whites on top of each crisp tortilla. Top each with avocado, tomatillo sauce, yogurt, jalapeno, and cilantro.
  4. Makes two servings.

Nutrition Information per Serving:

  • Calories: 300
  • Carbohydrate: 30 g
  • Protein: 21 g
  • Fat: 10.0 g
  • Saturated Fat: 2 g
  • Sugar:3 g
  • Dietary Fiber:5 g
  • Cholesterol:5 mg
  • Sodium: 560 mg

*Recipe from The American Diabetes Association My Food Advisor:*

April 14, 2014 at 11:04 am Leave a comment

National Walking Day 2014

national walking day 2014

The American Heart Associaiton has designated the first Wednesday in April as National Walking Day.  Remember that your heart is a muscle and in order to keep it strong, it needs regular activity such as walking.  If your doctor has approved physical activity for you, it is recommended that you get 30 minutes of exercise, five days a week for basic heart health.

April 2, 2014 at 10:35 am Leave a comment

Diabetes Health Funny

April 1st Cartoon *From Suite D:, Comic by Haidee Merritt*

April 1, 2014 at 10:45 am Leave a comment

Meatless Monday: Quinoa Cakes

quinoa cakes


  • 1 large egg
  • 2 Tbs. all-purpose flour
  • 1 ½ Tbs. tahini or nut butter
  • 1 ½ tsp. red or white wine vinegar
  • 1 ½ cups cooked quinoa
  • ½ cup finely grated sweet potato
  • ½ 10-oz. pkg. frozen spinach, thawed and squeezed dry
  • ¼ cup chopped sun-dried tomatoes
  • ¼ cup chopped nuts
  • 2 oz. crumbled feta cheese
  • 2 Tbs. finely diced onion
  • 1 Tbs. chopped fresh parsley or cilantro
  • 1 clove garlic, minced
  • ½ tsp. salt


  1. Preheat oven to 400°F. Coat baking sheet with cooking spray.
  2. Combine egg, flour, tahini, and vinegar in bowl.
  3. Stir in remaining ingredients, then mash together until mixture is firm enough to shape into cakes.
  4. Shape mixture into 1/4-cup patties with wet hands.
  5. Bake on prepared baking sheet 25 minutes, turning once, or until cakes are browned.
  6. Makes 12 cakes.

Nutrition Information per Serving:

One Serving = 2 Cakes

  • Calories: 125
  • Protein: 6 g
  • Total Fat: 4 g
  • Saturated Fat: <1 g
  • Carbohydrates: 17 g
  • Cholesterol: 31 mg
  • Sodium: 282 mg
  • Fiber: 3 g

*Recipe from Vegetarian Times:*

March 31, 2014 at 1:48 pm Leave a comment

DiabetesAmerica Welcomes Jennifer M. Argumedo, MD


DiabetesAmerica is excited to announce the addition of Jennifer M. Argumedo, MD, to our Stone Oak Team!  Dr. Argumedo is joining the practice as a member of DCOA-Physician Associates, PA.  Her schedule is now open and she will be available to see patients starting Monday, March 31, 2014.

Dr. Argumedo is double board certified in Internal Medicine and Endocrinology, Diabetes and Metabolism.  She completed her internal medicine residency at the University of Health Science Center at San Antonio and her endocrinology fellowship at Brown University in Providence, Rhode Island.  She has been practicing endocrinology in the San Antonio area since completing her fellowship in 2011.  Dr. Argumedo chose to specialize in diabetes to help those affected by the disease have a better understanding of diabetes and improved overall health.

To schedule an appointment with Dr. Argumedo, please call 210-491-9655.

March 25, 2014 at 10:00 am 2 comments

Meatless Monday: Zucchini Potato Latkes


  • 1 pound zucchini, shredded
  • 2 cups potatoes, pre-cooked, shredded
  • 2 medium shallot(s), minced, divided
  • 1 large egg(s), beaten
  • 2 cup(s) bread crumbs, soft whole-wheat, fresh
  • 1/2 cup(s) cheese, feta, crumbled
  • 2 tablespoon dill weed, fresh, chopped, divided
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 2 tablespoon oil, olive, extra-virgin, divided
  • 1 cup(s) yogurt, low-fat plain
  • 1/2 medium cucumber(s), peeled, seeded and shredded
  • 1 tablespoon vinegar, red wine  


  1. Preheat oven to 450° F. Coat a baking sheet with cooking spray.
  2. Toss zucchini, potato, 3 tablespoons shallot and egg in a large bowl. Add breadcrumbs, feta, 1 tablespoon dill, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to combine. Form the mixture into 12 patties.
  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 6 patties, cover and cook until crispy and browned on one side, 2 to 5 minutes. Carefully transfer the latkes to the prepared pan, browned-side down. Repeat with the remaining 1 tablespoon oil and patties. Transfer the latkes to the oven and bake until firm and heated through, 10 to 12 minutes.
  4. Meanwhile, prepare tzatziki: Combine yogurt, cucumber, vinegar, the remaining minced shallot, 1 tablespoon dill and 1/4 teaspoon each salt and pepper in a small bowl.
  5. Serve the latkes with the tzatziki on the side.
  6. Makes six servings.

Nutrition Information per Serving:

  • Calories: 325
  • Sodium: 689mg
  • Dietary Fiber: 10g
  • Total Fat: 12g
  • Carbs: 45g
  • Cholesterol: 62mg
  • Protein: 14g

*Recipe from Everyday Health:*

March 24, 2014 at 10:00 am Leave a comment

Healthy Eating Begins at the Grocery Store

The average American visits the grocery store at least twice a week, yet frequently feels there is never anything to eat at home. Since most people have little time to spend at the store, the following tips should help with trips to the supermarket. Eating healthy starts with shopping healthy! Remember, if you don’t buy healthy foods….you won’t eat healthy foods!

Grocery Store

  • Plan Ahead  Planning meals for the week ahead of time will make grocery shopping a faster and healthier experience. Stick to your list in the store rather than coming up with ideas as you shop.
  • Shop the Perimeter  The best choices are located around the store rather than in the center aisles. The foods found on the perimeter are typically the most fresh.
  • Don’t Shop Hungry  Grocery shopping while hungry increases the temptation to purchase foods you might normally be able to resist. If you can’t shop right after a meal, be sure to have a snack before heading to the grocery store.
  • Compare, Compare, Compare  The labeling of many food products can not only be confusing, but also deceiving at times. If you find a product claiming to be reduced, compare it to the original version first. Many times there is little or no benefit to such products.
  • Be Smart  Remember that grocery stores are mostly concerned with selling foods to the consumer rather than nutrition. Do not be easily influenced by specials and creative labeling. Stick to your list and make smart, healthy decisions.

March 18, 2014 at 3:03 pm 1 comment

Older Posts


Follow us on Twitter!

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 3,417 other followers


Get every new post delivered to your Inbox.

Join 3,417 other followers