If you have been diagnosed with diabetes or the condition known as “prediabetes”, elevated sugar levels that are the hallmark of diabetes need to be addressed before serious complications can develop. Many people with elevated blood sugar levels want to know, “Is insulin right for me?” and whether there are proven alternatives to taking medicinal insulin.

Insulin Resistance

Consuming certain foods and drinks leads to a natural process by which the amount of sugars in the blood become elevated. Under healthy circumstances, any excess sugars in the blood are “eaten” or scrubbed from the blood by insulin, a hormone produced in the pancreas. Diabetes is a disease with many negative outcomes but is effectively a simple equation – the amount of sugar in the blood is higher than the body’s ability to process it.

The CDC and other world health organizations recognize that insulin resistance is the first step towards developing diabetes. With insulin resistance, the body’s ability to use naturally-produced insulin to lower blood sugar levels becomes increasingly ineffective over time. It is thought consistently eating diets rich in certain substances raise blood sugar levels too high and thus overtax the pancreas’s ability to produce enough insulin.

Over time, the insulin that is produced becomes less and less effective, leading to chronically elevated blood sugar levels. Consistently high levels of blood sugar is a condition known as “prediabetes”, the last step on the path towards developing full-blown Type 2 diabetes.

A simple blood test can tell you your blood sugar levels. If your blood sugar levels are higher than the healthy range, this may be a strong indicator that you are developing insulin resistance. Consult with a doctor right away if you have high blood sugar levels. The best known cure is prevention – taking steps to address the problem before it becomes Type 2 diabetes.

Is Insulin Right for You?

If your doctor has officially diagnosed you with Type 2 diabetes, there are a number of steps you can take to manage and treat your condition. Popular misconceptions about diabetes lead to many people thinking that they must take insulin if they have diabetes. In fact, only about 14% of diabetes sufferers use insulin and 13% combine insulin and oral medications. The majority of people with diabetes – 57% – rely on oral medication only while 16% manage their blood sugar levels strictly by diet and exercise.

The benefit of taking medicinal insulin is that it is thought to supplement the body’s natural production of insulin, giving the body an extra boost that it needs in order to reduce blood sugar levels. Only your doctor or a trained medical professional can give expert counsel on whether or not insulin therapy is the best course of treatment for treating your diabetes. Many experts, however, recognize that since Type 2 diabetes is principally caused by deficiencies in diet and lifestyle, taking pro-active healthy steps in nutrition and increased mobility should always be attempted first before attempting to ameliorate the problem with medicinal insulin.

Research has effectively concluded that several forms human analogue synthesized insulin have now proven effective in reducing blood sugar levels in people with confirmed cases of diabetes. The benefits of taking insulin to treat diabetes is that it can be adjusted to dietary intake and can be used in conjunction with other diabetes medications. The downside to insulin is that it may require several injections a day and anyone who is dependent on therapeutic insulin must carry it with them with them everywhere they go.

Medicinal insulin is produced by either extracting insulin from animals or by synthesizing human insulin in a laboratory. Some people object on ethical grounds to taking insulin extracted from animals. Approximately 2% of people who have tried insulin have demonstrated an allergy to the product as a reaction to the preservatives used in medicinal insulin, including zinc, meta-cresol, and protamine.

As with all serious illnesses, consult with your doctor before beginning any course of treatment for diabetes.

Injected Insulin, the Insulin Pump, Insulin Pen and Inhaled Insulin

Due to the way the body breaks down foods in the gastrointestinal tract, taking insulin orally is not feasible. People who suffer from diabetes can inject insulin under the skin using a needle, infuse insulin under the skin via an insulin pump, inject insulin with a special “pen” or, in some cases, inhale insulin using a special device.

Synthesized human analogue insulin is sold by a number of brand names, including Apidra, Humulin, Novolin, Novolog, Relion, Humalog, Actrapid, Lantus, and NovoRapid. All are designed to lower blood sugar levels but some are designed to be fast-acting while others are designed for longer-term release of insulin into the blood.

Determining dosages is an extremely complicated endeavor due to the different ways in which food is broken down and digested in the body. Administering the right dosage of insulin requires expert medical counsel and experience in monitoring blood sugar levels and responding accordingly with the right dose of insulin.

Other Medications for Managing Diabetes

Although administering insulin from an exterior source is the oldest and most well-understood treatment for diabetes, there are now a number of pharmaceutical medications available for managing and controlling Type 2 diabetes.

One medication, officially called Metformin but sold under a variety of trade names such as Glucophage, Obimet, and Dianben, is a popular alternative to insulin in treating Type 2 diabetes. Although there are some known side effects such as diarrhea, nausea, and abdominal pain, Metformin has been shown to be effective in managing diabetes by causing the liver to decrease glucose (sugar) production.

The following medications differ from insulin because they can be taken orally in tablet form. All of them are now officially recommended by the American Diabetes Association as a first-line treatment for treating both prediabetes (elevated blood sugar levels not high enough to be full-blown diabetes) as well as Type 2 diabetes.

Glimepiride, sold under a number of different names such as Amaryl, Diabeta, Micronase, Glucotrol and Glynase, works by stimulating the pancreas to produce more insulin. Can be taken right after eating or used in slow-release forms for longer lasting protection.

Repaglinide, also sold under the names Prandin and Starlin, are similarly designed to rapidly reduce blood sugar levels by stimulating the pancreas to produce more insulin. Usually taken right after a meal.

Thiazolidinediones Pioglitazone, usually abbreviated as TZD but also sold under the brand name Actos is a different class of medication that works to open up muscle cells so that they absorb more glucose (sugar) in the blood while also dampening the liver’s ability to produce glucose.

Sitagliptin, sold under the brand names Januvia, Onglyza, and Tradjenta, is designed to boost Metformin’s ability to restrict the liver’s production of glucose. This class of medications is designed to be taken just once a day.

A new class of drugs to treat diabetes are known as alpha-glucosidase inhibitors. Sold under the names Precose and Glyset, they work by delaying and slowing down the body’s process of digesting carbohydrates.

Bile Acid Sequestrants, often sold under the brand name Welchol, were originally designed to treat high cholesterol but were shown to have a beneficial side effect of reducing glucose production in the liver. Usually taken in combination with other diabetes medications.

In addition to the above classes of medications, several “combination” medications have been designed to reduce the number of pills a person with diabetes has to take during the day. These are sold under a variety of trade names, including Actoplus Met, Glucovance, Janumet, Metaglip, Kombiglyze, Prandimet and Duetact. Because these combination pills are very powerful, they can lead to incidences of hypoglycemia or blood sugar levels that are too low.

Always consult with a physician about the correct dosage to take of any medication.

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For now though, diet labs offer a number of tests to help people understand their current health condition and be better informed about what proactive steps can be followed to lose weight and become healthier.

What Tests do Diet Labs Offer?

Right now, there is no standardized legal description of a “diet lab”, so every facility offers different diet testing. Some of the tests currently available from diet labs include:

• CBC – Otherwise known as a “Complete Blood Count,” this common test will measure the functioning of your immune system, as well as the oxygen levels in your body. The test can reveal certain forms of malnutrition, including anemia, as well as the presence of inflammation in cell tissues, which can be linked to the consumption of certain types of food and drinks.
• Comprehensive Metabolic Panel – This full-spectrum test of your blood will reveal important insights into how your kidneys and liver are functioning. Your blood glucose levels will also be measured, which can reveal the presence of diabetes or an elevated risk of contracting Type II diabetes. Thyroid and other metabolic disorders can also be identified with this test, as well as abnormally low Vitamin D and/or calcium levels.
• Ketones – This test will measure the number of ketones in your urine. High levels can indicate the presence of diabetes or an excess of high glycemic index foods in your diet.
• Liver Panel – When people are obese, there is a strong correlation between high enzyme levels produced by the kidney. This test can also identify long-term damage to the kidneys.
• Serum Iron – This test measures the level of iron in your blood. Low levels may indicate anemia, iron deficiency due to dietary or other causes, as well as other forms of malnutrition.
• Lipid Profile – This is the test that measures the various forms of cholesterol in your blood, an important marker for tracking and monitoring your overall health.
• Serum Magnesium – This test can identify problems related to a loss of magnesium which can occur due to malnutrition, the consumption of diuretics (which include “water pills”), and excessive use of laxatives.
• Serum Phosphorous – Consuming too many diuretic drinks (which includes soft drinks, coffee, and tea) can lead to low calcium levels. High levels of phosphorous in the bloodstream can result from overusing common antacid products.
• Amylase Test – Performed on urine samples, the amylase test can reveal damage to the pancreas and/or salivary glands.
• Thyroid Panel – This test can reveal problems with the thyroid gland, including hypothyroidism (low levels of hormones produced by the thyroid glands). The thyroid is the “control center” of the body’s metabolic function, and can play a key role in difficulty losing weight.
• Transthyretin – Also referred to sometimes as prealbumin test, this can reveal certain deficiencies in the liver and the thyroid glands, as well as some forms of malnutrition.

It is also recommended that anyone visiting a diet lab get a standard check-up where vital signs are measured. These include blood pressure, pulse rate, and your temperature. Abnormal vital signs may indicate a fever, inflammation, dehydration and issues relating to blood pressure .

How Much Do Tests at a Diet Lab Cost?

Every diet lab charges different prices for their services. The tests listed above require just a small blood sample and/or urine sample but many diet labs send their blood work and/or urinalysis work to a third-party laboratory. In some cases, these tests may be covered by existing health insurance. Always check with your insurance provider for the exact details about which tests have partial or complete coverage.

Interpreting Your Diet Lab Results

The internet is replete with advice about how to interpret the results of your diet lab work but only a medical professional or nutritionist can give you an accurate diagnosis of the current state of your health. Working with the results of your diet lab tests, you and your nutritionist or healthcare professional can then develop a diet and exercise routine to help you succeed in losing weight and enjoying a healthier life.

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Many diet labs are now offering a new test that examines your DNA in order to discover the best diet for your unique needs. According to the claims by a number of diet lab companies, they will analyze your DNA and then give you a full report telling you what supplements you need, and exactly what diet best works for your genetic markers to help you lose weight and stay healthy

For decades, diet labs have analyzed blood and urine samples in order to reveal nutritional deficiencies and markers that can indicate the onset of common dietary-related diseases like high cholesterol, blood glucose levels, and thyroid gland activity. Now, many diet labs are claiming that they can analyze a simple Q-tip swab of the DNA cells in your cheek to craft the perfect diet.

This Emerging Field is Called Nutrigenomics.

While early results look promising, it is still too soon for experts to conclude whether or not it is possible to design a better diet simply by analyzing a person’s DNA. Some doctors support nutrigenomics because it is already established that genes control enzyme levels, metabolism, and hormone production. It is a reasonable assumption that understanding how an individual uniquely metabolizes and processes foods can help determine how many calories they need and any deficiencies in nutrition that can be addressed with the use of supplements. Furthermore, many common conditions such as Type 2 diabetes and certain forms of coronary disease are already known to be heavily influenced by inherited genetic factors

Using a DNA Test to Create a Customized Diet. 

Supporters of nutrigenomics say that an analysis of an individual’s DNA can be used to successfully design a diet to help keep them healthy and at a good weight. For example, conventional wisdom recommends that people eat a low fat diet if they have a history of heart disease in their family and/or have high levels of the so-called “bad” LDL cholesterol. Likewise, a low-carbohydrate diet may be recommended for individuals whose DNA reveals that they have high blood pressure or abnormal levels of triglycerides.

DNA tests can also reveal the presence of, or lack thereof, of certain enzymes. Some people may be unaware that they are lactose or gluten intolerant, so a DNA test can reveal important clues about how to eat a balanced diet. DNA tests can also reveal the presence of certain markers that will put some people at a higher risk of developing inflammatory diseases or diabetes, giving them advanced warning to make changes in their diet in order to stay healthy.

Is DNA Diet Testing Worth It? 

One advantage that DNA testing at a diet lab has over more traditional analyses from blood and urine samples is that you do not need to be present at the lab to give a sample. Most diet labs offer a simple mail-in kit where you take two cotton swabs (Q-tips) and send your sample off to the laboratory to be analyzed. While some diet labs charge a steep premium for their services, the price can often be far lower than traditional blood and urine analysis.

The verdict is still out on whether DNA testing to create a perfect diet is effective, however, many people believe that the low cost and simple process of mailing a cheek swab sample is worth a try. Certain DNA markers can reveal deficiencies in enzyme or hormone production, giving people valuable information about which types of foods or supplements are best for their unique needs. Other experts downplay the value of DNA diet testing, believing that eating a healthy, balanced diet outweighs the benefits of any special insights revealed by analyzing a person’s genes.

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The Short Answer

The unfair truth is that, yes, men do lose weight faster, on average, than women. A number of scientific studies have been conducted which demonstrated that men lose weight faster than women when following identical diet plans and exercise regimes.

While no one fully understands why men have an advantage over women in terms of rapidly shedding excess pounds, it is believed that testosterone plays a key factor. Both men and women naturally have testosterone, but men have far larger amounts. Furthermore, men’s bodies have a higher percentage of muscles and lower percentage of fat than do women’s bodies, giving men an additional advantage for losing weight more rapidly.

How Women Can Even the Score

Muscle mass is the single most efficient method for burning excess calories. Women who engage in strengthening and toning exercises like yoga, weightlifting, and endurance training at the gym will be able to burn fat more quickly. Intensive cardiovascular and aerobic sessions will help burn fat, but increased muscle mass will help women burn off calories around the block.

Not All Fat Is the Same

While many modern women despair over the difficulty of shedding excess weight, it is also important to remember that fat plays a vital role in women’s bodies, being necessary for functions like healthy ovulation, menstruation, and mood regulation. Starving yourself, or engaging in extreme calorie restriction diets, can have far-reaching harmful effects that definitely do not merit the temporarily ability to lose a few pounds. The key to maintaining a healthy weight is to eat a balanced and nutritious diet, and to focus on developing toned muscle mass.

Men tend to accumulate excess fat in the middle of their bodies, which has been demonstrated to lead to an increased risk of developing heart disease. Women, conversely, tend to carry excess weight below their waistline and in other areas of the body, which carries a lower risk of succumbing to a heart attack and other forms of heart disease.

In modern times, the ability to lose weight rapidly is often seen as a blessing. However, it should be always kept in mind that our bodies were designed for periods of both scarcity and abundance. Historically, women’s bodies were more resilient to fluctuations in food availability, giving them the advantage over men when times were leaner. When supplies of food were scarce in the past, it was men who suffered first, as they have a greater need to replenish vital body fat and calories to avoid malnutrition and starvation.

The Multiple Benefits of Getting Stronger

When women perform strength training exercises and start to develop muscle mass, this does a lot more than help burn off excess calories. Stronger muscles leads to stronger bones, and can help women prevent the development of osteoporosis, a degenerative diseases that primarily affects women.

Staying strong and eating healthy will lead to a virtuous cycle, causing you to feel more motivated and happy when you look in the mirror, which will then encourage you to stay strong and focus on your exercise and dietary goals. Then when you do over-indulge on your favorite treats, your increased muscle mass and improved physique will help make losing weight a lot easier.

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Obsession or Information? 

Many people believe in the conventional wisdom that daily weigh-ins will provoke a lot of anxiety. Many medical researchers, however, believe that incorporating factual information about your weight on a daily basis is a healthy step towards monitoring your current condition, and taking corrective measures when necessary.

One recent study conducted at the Duke Global Health Institute in North Carolina discovered that people who weighed themselves on a daily basis positively correlated with maintaining a sustained program of weight loss and healthy living. Researchers believe that daily weigh-ins can promote a virtuous circle – when you can see tangible proof of success, you’ll be more likely to continue on the path that led you to sustained and healthy weight loss.

Conversely, individuals who only weighed themselves once a week or less frequently were often surprised to discover that they had gained weight in the interim. University students who participated in the study who only weighed themselves once a week gained an average of five pounds over 12 weeks, while students who weighed themselves daily had no net weight gain.

Whereas some people fear small daily fluctuations in their recorded weight might cause depression or anxiety, experts have demonstrated that a long-term view of daily weigh-in statistics empowers people to take more proactive steps in watching what they eat and otherwise maintaining a healthy lifestyle. Over time, people who weight themselves daily will start to see patterns, helping them to identify activities or foods that might be counterproductive for losing weight, or maintaining a healthy weight, alerting them that the need to take corrective action.

How to Weigh Yourself Daily

The secret to getting accurate results when weighing yourself is to perform it at the same time every day. Most experts recommend that you weigh yourself first thing in the morning, after using the bathroom, in order to get an accurate reading. Many experts liken the process of weighing yourself to brushing one’s teeth and other daily hygiene habits, something that will rapidly become a habit. Always wear the same clothes (or lack thereof) when weighing yourself, to negate the added weight of your garments.

Experts also recommend that people use technologically advanced scales that are equipped with an internet connection, making tracking and recording your daily weigh-ins easier. Many scales sold today also measure other functions, such as body fat percentage, giving people additional data points to monitor their overall health.

If you notice a significant increase during one morning’s weigh-in, that can help you be more aware of what you eat the rest of the day. Furthermore, if you’ve recently taken healthy steps towards losing weight, and see a corresponding drop in weight on the scales, this will help keep you motivated and enthusiastic about your program.

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7 EASY TIPS

No Evening Meals

Nighttime and your sleep period is when your body repairs and restores vital functions. Although you might be tempted to snack before bed, experts recommend going to bed a bit hungry and then enjoying a full breakfast. When you eat four hours or less before going to sleep, your body will have to work to digest that food and will spend less time burning fat.

Take a Break from Alcohol

While many people enjoy a glass of wine with dinner or sharing a beer with friends, alcohol and weight loss do not a good combination make. Beer, especially, is roughly the equivalent of bread, and overloading your body with carbohydrates won’t help you shed those unwanted pounds.

Health experts recommend slowly re-introducing alcohol back into your diet (think Turkey day!) once you’ve attained your desired weight and have ingrained healthy dietary and exercise habits.

Drink Lots and Lots of Water

It seems strange, but many people in wealthy nations are actually dehydrated even though they drink plenty of liquids. Drinks other than plain water can often serve as a diuretic, forcing your body to use more water to process it than any hydration gained from drinking the beverage.

Drinking lots of water also helps your body’s systems operate more smoothly and efficiently, much like how clean oil in a car helps the motor and other vital parts running better. If you can’t stomach drinking another glass of water, try eating more watery foods, such as thin (more broth) soups and juicy vegetables and fruits.

Get Enough Sleep

Probably the greatest open secret about losing weight is that getting enough rest is a key part of losing weight. During the night, as you sleep, your body’s hormone balance and other key functions are reset and restored, helping maintain a healthy metabolic function.

Caffeine

Experts agree that drinking too much coffee or other sources of caffeine isn’t good, a little caffeine in your blood stream will help curb your appetite while simultaneously removing free fatty acids, helping you to lose weight.

Protein and Fiber – At Every Meal

Fiber in our foods has no nutritional value, but it does serve as an important part of our digestive system, essentially acting a cleanser, removing toxins, dead cells, and other waste from our bodies. Fiber also helps you feel full, triggering your brain’s sense of satisfaction, which will help keep you from reaching for an unhealthy treat. In the morning, you can enjoy a healthy whole grain breakfast, but to achieve the best results, it’s important to eat a source of fiber with every meal and snack.

Likewise, a good source of protein with every meal helps your body burn fat and build muscles, which leads to a righteous cycle as more muscles burn more fat, helping you to steadily lose unwanted weight. Vegetarians can enjoy protein-rich foods such as beans, peanuts, and pulses, while omnivores can add low-fat meats like chicken and turkey to every meal in order to maintain a well-balanced diet.

These handful of easy and helpful tips will help you ease into the holiday season a bit lighter, as well as your clothes!

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Dark Chocolate

Starting off addressing those with the classic sweet tooth cravings. You don’t have to give up chocolate completely! In fact, you can enjoy a piece of dark chocolate each day to keep your cravings at bay. There are seemingly endless health benefits to this heavenly treat including lessening your risk for heart failure, antioxidants for better moods, and reducing the effects of stress. Plus, it is proven that dark chocolate actually lessens the body’s craving of other sweet treats. You can’t go wrong!

Eggs

While you may have heard eggs being condemned as high in cholesterol, they are great sources of protein and greatly aid in weight loss when consumed with a low calorie diet. Eggs can be made in such a variety of ways, scrambled in a skillet, over-easy on toast, in a breakfast burrito, and so many more. Try a 2:1 ratio with 2 egg whites to every 1 egg yolk to keep the cholesterol levels down in your meals including eggs. If you want even less calories, stick with just egg whites. Egg whites even come in pourable containers at the grocery store now, so there’s no need to crack an egg, if you go that route.

Blueberries

Nothing food rich in antioxidants, blueberries are a great snack on the go that also aid in weight loss. Their composition decreases fat absorption in the body; and in turn, you lose weight! Also quite high in fiber, blueberries can keep you full longer especially when combined with oats. Together, this pair will keep you full throughout the morning and fuel your body with great nutrients all while losing weight!

Sardines

Did you wrinkle your nose that this one? Wait until you hear all of the benefits sardines have to offer, though! While on the small side, these fish come packed with protein, fatty acids (these are a good thing), and have a low mercury content. If you can get past their appearance, sardines truly are a superfood in a small package. The amount of protein they provide will keep you full longer and in turn, will help you lose weight, as well.

Avocado

While this isn’t your typically exciting version of avocado known as guacamole, avocado is surprisingly creamy and satisfying on its own. The “good fat” everyone talks about avocados having is actually mono-saturated fat, which will prevent issues dealing with the heart, just like the dark chocolate suggestion. Next time you make a sandwich try it out in place of your usual creamy condiments, you’ll likely be pleasantly surprised!

The next time you’re at the grocery store, try out these suggestions to aid in your weight loss journey.

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Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

Great tasting without having to be deep-fried, these chicken nuggets provide a wonderful crunchy taste everyone will enjoy. For those who want to dip their nuggets into a delectable sauce, blackberries (or raspberries) and whole-grain mustard combine to make a dipping sauce that’s fantastic. Taking only 20 minutes to prepare, the ingredients include:

–1 cup finely chopped fresh blackberries or raspberries
–1 ½ tablespoons whole-grain mustard
–2 teaspoons honey
–1 pound of chicken tenders, cut in half
— ½ teaspoon salt
–¼ teaspoon ground pepper
–3 tablespoons cornmeal
–1 tablespoon virgin olive oil

To prepare, the blackberries are mashed with the mustard and honey until they form a chunky sauce. The chicken tenders are sprinkled with salt and pepper, then placed in a bowl of cornmeal and tossed until coated. The oil is heated on medium heat, then the chicken is added to the skillet and cooked 6-8 minutes until done. Afterwards, it’s bon appetit!

Vegetarian Chunk Chili

Popular with both vegetarians and non-vegetarians, this recipe makes 10-12 servings and is easy to prepare. The ingredients are numerous, and include:

–½ cup each of dry kidney beans, white beans and brown lentils, soaked overnight
–6 cups chopped fresh tomatoes
–6 cups water
–1 cup chopped fresh mushrooms
–½ cup chopped green bell pepper
–½ cup fresh green beans
–½ cup chopped celery
–¼ onion and ¼ red onion, both chopped
–¾ cup tofu, drained and crumbled
–salt, black pepper, onion powder, garlic powder, chili powder to taste

Begin by draining and rinsing the beans and lentils, then combining them in a large water-filled pot that’s boiled over medium-high heat for one hour. Simultaneously, combine the tomatoes and water in a large saucepan and bring to a boil over high heat, then simmer uncovered on low for one hour. After this is finished, stir the tomatoes into the beans while adding the green bell pepper, mushrooms, green beans, celery, onions and tofu. Season with salt, pepper and other powders to taste, then simmer for 2-3 hours.

Grilled Salmon with Avocado Dip

For the fish lovers, here’s a great recipe that’s extremely healthy. The ingredients needed are:

–2 peeled, pitted and diced avocados
–2 peeled and minced garlic cloves
–3 tablespoons Greek yogurt
–1 tablespoon fresh lemon juice
–2 pounds salmon steaks
–2 teaspoons dried dill weed
–2 teaspoons lemon pepper
–salt and pepper to taste

The perfect end of summer meal, you begin by preheating an outdoor grill and lightly oiling the grate. Combine and mash the avocados, garlic, yogurt and lemon juice, then season with salt and pepper. Once this is done, rub the salmon with dill, salt and lemon pepper. After the grill is heated, the salmon should be placed on the grill for 15 minutes and turned once, until the salmon steaks are easily flaked with a fork. Once ready, they are to be served with the avocado dip. With a combined time from start to finish of only 45 minutes, this is the perfect dinner recipe for a warm summer evening spent outside.

A new twist on a household staple, your chicken never tasted so good! Try this one out on the grill as summer winds down and you will find yourself making it a regular rotation in your recipe repertoire!

Glazed Chicken and Fig Skewers
–1 ¼ pounds boneless, skinless chicken breasts, cut into ¾ inch pieces
–12 fresh Striped Tiger or Black Mission figs, vertically halved
–¾ cup port wine
–½ cup balsamic vinegar
–2 teaspoons honey
–1 thyme sprig
–2 teaspoons fresh thyme leaves
–4 large shallots, quartered
–16 sage leaves
–Cooking spray
–1 teaspoon coarsely ground black pepper, divided
–½ teaspoon salt

Combine the the port wine, balsamic vinegar, honey and thyme spring in a small saucepan over med-high heat. Bring to a boil; cook 15 minutes or until reduced to ½ cup. Discard thyme sprig.

Preheat grill to high heat and while grill is heating up, thread 3 chicken pieces, 2 shallot quarters and 2 sage leaves alternately onto each skewer. Coat with cooking spray and sprinkle evenly with ¾ teaspoon and salt. Thread 6 fig halves onto each of the 4 skewers, cut sides facing the same direction. Coat with cooking spray and sprinkle with remaining ¼ teaspoon pepper.

Coat grill rack with cooking spray and cook chicken skewers for 12 minutes, turning so that each side browns.

Brush chicken skewers with half of wine mixture during last minute of cooking.

Place fig skewers cut side down on grill rack for 3 minutes. Turn over grilling 1 more minute. Remove skewers and plate; drizzle remaining wine mixture and sprinkle with thyme leaves.

For those wanting quick and easy recipes that are healthy and delicious, these recipes are all that and much more. Summertime is filled with many occasions to spend time with family and friends, and there’s no better way to do so than eating one of these meals on your deck or patio.

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