Health Fair for Prevention

img_7574Type 2 Diabetes can be prevented or in some cases reversed!  Take the RISK TEST and be proactive with your health!!!

Diabetes is the fastest growing disease in America today.  Over 428,900 Oklahomans have diabetes, including 123,500 who are undiagnosed.  Complications associated with diabetes include heart disease, stroke, kidney disease, neuropathy, high blood pressure, blindness, and amputation.  The costs of diabetes are both physical and monetary.  (

Also, visit the links below to answer your questions about prevention and care for diabetes:

All about prevention:

Type 2 diabetes:

Stay healthy,

Tawnie Goodwin

Living with Diabetes Event

Tulsa’s Annual Living with Diabetes event will be held March 28, 2015.  There will be free cholesterol and A1C screenings for the first 75 visitors.  Additional health screenings, presentations, and a cooking demo will be available to attendees.  Please check out the link below for more information:

Come join us!

Tawnie Goodwin

About the Glycemic Index

What is the Glycemic Index (GI)?   Glucose is a carbohydrate and is the body’s primary source of fuel.  Foods that contain glucose include grains, fruits, vegetable starches, legumes, dairy products, and in smaller amounts, non-starch vegetables.  The glycemic index is a measure of the impact a food has on a person’s blood glucose (blood sugar).  Foods that are low on the GI have a smaller impact on a person’s blood sugar and thus cause fewer blood sugar spikes and crashes.

What are the benefits of eating low to moderate GI foods?  

1.  Many foods lower on the GI contain more fiber.  In addition to stabilizing blood sugar levels, fiber can also lower cholesterol and assist with weight control.

2.  When foods move through your system at a slower rate, the body has more time breakdown and absorb nutrients.  Therefor, people who consume foods lower on the GI may absorb more nutrients.

3.  Stable blood sugar concentrations contribute to weight management, lessen mood swings, decrease overeating, and lower chances for disease.

Why is the GI helpful?  Rewind back to a post I made on June 28, 2013, “Focus on Slow Carbohydrates.” (  The GI makes it simple to identify fast and slow carbohydrate foods.  Remember, the goal is NOT to cut carbohydrates completely from the diet, but to be aware of the type of carbohydrate consumed and how the body responds.  

Below is a list of GI tested foods.  I retreived this list from  You can also search a specific food tested by the University of Sydney at


Happy Monday!

Tawnie Goodwin

I Bought a Wok!

Chicken and Vegetable Stir FryYesterday I bought a wok.  It is a great cooking investment because it speeds the process of cooking healthy making vegetables cooked but crisp in 10 minutes or less.  I love it!  Below is the recipe I experimented with tonight.  It can easily be tweaked to suit your taste buds.

1. Marinate and let set 20 minutes or longer:

4 chicken breasts (sliced in strips),  2 T reduced sodium soy sauce,  4 T cooking sherry,  1/2 tsp crushed red pepper (optional)

2. Chop:

4 C vegetables (I used 1 yellow onion, 1 small cabbage, and 2 bell peppers, and 5 to 10 cloves of garlic.  Mushrooms and green onions are great too!)

3. Heat on medium high:

     2 T peanut or sunflower seed oil and 1 T ground or minced ginger

4.  Add chicken and cook until barely pink

5.  Add vegetables

6.  Mix in a small bowl:

     1/2 C reduced sodium chicken stock,  2 T cornstarch,  2 T sugar or honey,  2 T reduced sodium soy sauce

7.  Add sauce to the stir fry and serve immediately with brown rice or without.  This is a great, low carb recipe with numerous health benefits.