Made with
love by you.

Perhaps no other activity can do more to help improve your health – and lower your blood sugar – than cooking
at home.

Time to cook

Lifestyle shift


Cooking Day: Made with love by you.

No one can take better care of you — and your family — than you can.  There is no restaurant, takeout, or prepared food that can compare to the quality of nutrition, as well as nurturing, that home cooking can provide.

Olive_oilWhy? Because when you cook at home, you have full control of all aspects of your food:  its freshness, flavorings, nutrition, cooking method—even the cleanliness of your kitchen.  You can know exactly how much salt and what kinds and amounts of fat will be in your meal.  You can choose the size of your servings.

And when you share your home-cooked meal with friends or family, you will tend to eat more slowly as you combine warmth, connection, and conversation with mealtime. All these factors will help you eat healthier, and they are especially important if you need to watch your glucose control and your weight.

TIMER2Make time to cook for better health

If you’re like many people, you may be thinking “But I don’t have time to cook’’ or “I’m always too tired’’. Cooking does take time, but if you are organized and prepared, you’ll find that cooking for yourself and your loved ones is well worth it.

That’s because the documented benefits of home-cooked meals are more far-reaching than you might realize. A 2015 presentation by the American Heart Association stated that eating home-cooked meals may reduce the risk of developing Type 2 diabetes by as much as 12%.  A different study showed that children who have meals with their families at least four times a week have less chance of obesity or other eating problems, or of risky behaviors like substance abuse. You may be surprised at how much you will come to enjoy the process of creating delicious, healthy meals that protect your family in so many ways.

Friends-cooking1How to make home cooking efficient and enjoyable

For many people, it works best to make Saturday or Sunday your official cooking  day. Think of it as a weekly ritual, and make it as rewarding as possible. Invite a friend or two over, so you can chat as you chop and prepare.  Or turn on some soothing music, and make cooking a meditative time when you can let your mind drift and relax as you let go of workday stresses.

If you have young children in your family, let them help. Children absorb emotional support from nurturing activities like cooking, and they will remember the healthy eating habits all through their lives.  There is a memory-making magic about family and friends around a table. This experience of togetherness makes a deep and lasting impression — it’s an important way strong family bonds are created.

Eating more homemade meals may reduce risk of Type 2 diabetes

The Surprising Power of Family Meals by Miriam Weinstein


Give yourself the abundant gifts of home-cooked meals.

Here are a few tips:

Be prepared. Select your recipes and shop for ingredients earlier in the week

Keep your kitchen well stocked with spices and healthy staples such as whole grains and legumesGrain_scoop-flip

Fill your freezer with frozen vegetables and fruits, ready to complement your menuGreenbeans

Prepare flavorful recipes that are easy for you‑leave the more complicated recipes for special occasions and when you have more timesalmon

Cook in larger batches, so you can pack a lunch, or freeze a few portions for quick last-minute mealsred_pot

Prepare a big pot of soup for a great nutrient-packed meal that can include vegetables, carbohydrates, proteins, and healthy fats—all in one dish

Use a slow cooker – there are many excellent recipes! Toss all ingredients in to cook at a slow steady temperature, while you make a salad or just sit down to relax with your family or friends