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TABLE OF
CONTENTS:
=========================
In The News (5 News Items)
Active
Community Discussions
Feature Recipes:
- Spinach
Dip
- Italian Spinach Dip (w)
- Tuna Noodle
Casserole
- Corn, Leek and Red Pepper Casserole (w)
- Meatloaf
- Mushroom Meatloaf (w)
- Chewy
Granola Bars
- Cherry Almond Bars (w)
Diabetes 101:
- What Diabetics Can Do to Prevent Heart Disease and Stroke
- Keeping Your Heart and Blood Vessels Healthy (w)
Food and
Cooking:
- Any Meal is Better with a Salsa Beat
- Recipe: Tropical Salsa
- Celebrate the Foods of Mexico
(w)
- Mexican Tomatillo Soup Shows Regional Flavor
(w)
Diabetes Q and A:
- How do doctors diagnose diabetic
neuropathy?
- The Nerve Damage of Diabetes (w)
Diabetes
Related Explanations & Definitions
Special Sponsor's Message: CandyS
Drops Liquid Sucralose
Newsletter Information; Removal Link
=========================
IN THE
NEWS
=========================
SPINACH DIP
Yield: 12 servings (1/4 cup
each)
Source: "Forbidden Foods Diabetic Cooking"
Book info: http://diabeticgourmet.com/book_archive/details/12.shtmlNotes: This recipe calls for a vegetable snack mix found in
the
produce section of most major supermarkets. It's a medley
of
dehydrated vegetables - tiny bits of carrots, peas, corn, and
dried
tomatoes - intended for snacking. It adds color to the
dip, but if you can't
find it, don't worry - the recipe will
work fine without it!
INGREDIENTS
- 3/4 cup fat-free cottage
cheese
- 1/4 cup reduced-fat brick-style cream cheese
- 2
tablespoons lite mayonnaise
- 1 (10 oz.) package frozen spinach, thawed
and squeezed dry
- 1 (8 oz.) can water chestnuts, drained and finely
chopped
- 1/2 cup dried vegetable snack mix, optional (not included in
nutrient analysis)
- 2 green onions, white and green parts only, finely
chopped
- 2 tablespoons chopped fresh dill (or 1 tablespoon
dried)
- 1/2 teaspoon dry mustard
- 1 small clove garlic,
minced
DIRECTIONS
In a food processor or blender, puree the
cottage
cheese, cream cheese, and mayonnaise until smooth.
In a medium bowl, combine the cottage cheese
mixture
with the spinach, water chestnuts, vegetable mix, green
onions,
dill, mustard, and garlic. Cover and refrigerate
at least 1 hour to blend
flavors. (The dip can be stored
this way for up to 24 hours.)
Nutritional Information Per Serving (1/4
cup):
Calories: 45, Fat: 2 g, Cholesterol: 5 mg, Sodium: 109
mg,
Carbohydrate: 4 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 3
g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
---------------------
TUNA NOODLE CASSEROLE
Yield: 6
servings
Source: "Forbidden Foods Diabetic Cooking"
Book info: http://diabeticgourmet.com/book_archive/details/12.shtmlNotes: The savory spices in this recipe have been increased
to
compensate for the reduced fat and salt from the canned soup.
Extra
celery gives an appealing crunch.
INGREDIENTS
- 1/4 cup stick margarine
- 3
tablespoons all-purpose flour
- 1/4 teaspoon ground white
pepper
- 1 (14-1/2 ounce) can fat-free, low-sodium chicken
broth
- 1/2 cup fat-free skim milk
- 2 (6-1/2 ounce) cans
water-packed tuna, drained
- 2 celery stalks, finely chopped
-
1/4 small onion, minced
- 1/4 cup minced fresh parsley
- 1
clove garlic, minced
- 4 cups cooked wide egg noodles
DIRECTIONS
Preheat the oven to 350 degrees F.
Spray an
8x8-inch pan with non-stick cooking spray.
In a medium skillet, melt the margarine. Add the
flour
and pepper; stir until smooth. Cook until thickened,
about 1 minute.
Add the broth and stir until the mixture
thickens and bubbles, about 3-4
minutes.
Reduce the heat to low and add the milk; heat
until slightly
thickened, 1 minute. Add the tuna, celery, onion,
parsley,
and garlic; stir until well blended. Gently stir in the
noodles.
Pour the mixture into the prepared baking pan.
Cover and bake for 20 minutes.
Uncover and continue baking
until bubbly, about 5 minutes.
Nutritional Information Per Serving (1/6 of
recipe):
Calories: 305, Fat: 10 g, Cholesterol: 51 mg, Sodium: 441
mg,
Carbohydrate: 32 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 21
g
Diabetic Exchanges: 2 Starch/Bread, 2 Lean Meat, 1/2 Fat
---------------------
MEATLOAF
Yield: 10 servings (1
slice)
Source: "Forbidden Foods Diabetic Cooking"
Book info: http://diabeticgourmet.com/book_archive/details/12.shtmlNotes: This meatloaf is made with ground turkey breast
and
lean ground beef so it's low in fat but packed with flavor.
Eat it hot
or enjoy it in a sandwich the next day.
INGREDIENTS
- 1 pound ground skinless turkey
breast
- 1 pound lean ground beef
- 1/2 medium onion,
minced
- 1 clove garlic, minced
- 3 tablespoon minced fresh
parsley
- 1 egg
- 1/4 cup low-fat (1%) milk
- 1
teaspoon dry mustard
- 1/4 teaspoon salt
- 1/4 teaspoon ground
white pepper
- 1/8 teaspoon nutmeg
- 2 slices white bread,
lightly toasted and made into coarse crumbs
- 2 tablespoons
ketchup
- 2 tablespoons water
DIRECTIONS
Preheat the oven to 350 degrees F.
In a large bowl, combine the meats with your
hands or a
large fork. Blend in the onion, garlic, and parsley; set
aside.
In a medium bowl, whisk the egg until frothy,
about 1 minute.
Add the milk, mustard, salt, pepper, and nutmeg and whisk
to
blend. Add the bread crumbs and let stand for 5 minutes.
Add the egg mixture to the meat mixture and blend
well,
about 1 minute. Spread evenly into a 9x5-inch loaf pan.
In a small bowl, combine the ketchup and water
until
blended. Spread on top of the meat. Bake until the
meat is no longer
pink, about 90 minutes.
Nutritional Information Per Serving (1
slice):
Calories: 139, Fat: 3 g, Cholesterol: 74 mg, Sodium: 185
mg,
Carbohydrate: 4 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 21
g
---------------------
CHEWY GRANOLA BARS
Yield: 9 servings (1 bar
each)
Source: "Forbidden Foods Diabetic Cooking"
Book info: http://diabeticgourmet.com/book_archive/details/12.shtmlNotes: These granola bars are moist and chewy, making
them
a wonderful treat. Try them in the kids' lunchboxes. They'll
keep in
an airtight container up to 1 week, or in the
freezer up to 2
months.
INGREDIENTS
- 1 cup old-fashioned rolled
oats
- 1/3 cup orange juice
- 1 egg
- 1/4 cup
honey
- 1/4 cup creamy peanut butter
- 1 tablespoon mini
chocolate chips
DIRECTIONS
Preheat the oven to 350 degrees F. Spray an
8x8-inch
square baking pan with non-stick cooking spray.
In a medium bowl, combine the oats, orange juice,
egg,
and honey. Let sit for 10 minutes to soften the oats.
Stir in the peanut butter and chocolate chips
until blended.
Spread in the pan. Bake until the top begins to firm,
about
20 minutes. Cool for 10 minutes before cutting.
Nutritional Information Per Serving (1
bar):
Calories: 124, Fat: 5 g, Cholesterol: 24 mg, Sodium: 41
mg,
Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 10 g, Protein: 4
g
Diabetic Exchanges: 1 Carbohydrate, 1 Fat
=========================
DIABETES
101:
=========================
WHAT DIABETICS CAN DO TO PREVENT
HEART DISEASE
AND STROKE
Keep your blood glucose under control. You can
see if it
is under control by having an A1C test at least twice a
year.
The A1C test tells you your average blood glucose for the past
2 to
3 months. The target for most people is below 7.
Keep your blood pressure under control. Have it
checked at
every doctor visit. The target for most people is below
130/80.
Keep your cholesterol under control. Have it
checked at least
once a year. The targets for most people are:
- LDL (bad) cholesterol: below 100
- HDL
(good) cholesterol: above 40 in men, above 50 in women
- Triglycerides
(another type of fat in the blood): below 150
Make physical activity a part of your daily
routine. Aim for
at least 30 minutes of exercise most days of the week.
Check
with your doctor to learn what activities are best for you.
Take a
half-hour walk every day. Or walk for 10 minutes after
each meal. Use the
stairs instead of the elevator.
Park at the far end of the lot.
Make sure that the foods you eat are
"heart-healthy." Include
foods high in fiber, such as oat bran, oatmeal,
whole-grain
breads and cereals, fruits, and vegetables. Cut back on
foods
high in saturated fat or cholesterol, such as meats, butter,
dairy
products with fat, eggs, shortening, lard, and foods
with palm oil or coconut
oil.
Lose weight if you need to. If you are
overweight, try to
exercise most days of the week. See a registered dietitian
for
help in planning meals and lowering the fat and calorie content
of
your diet to reach and maintain a healthy weight.
If you smoke, quit. Your doctor can tell you
about
ways to help you quit smoking.
Ask your doctor whether you should take an
aspirin every day.
Studies have shown that taking a low dose of aspirin every
day
can help reduce your risk of heart disease and stroke.
Take your medicines as directed.
You may also want to read:
=========================
FOOD AND
COOKING
=========================
ANY MEAL IS BETTER WITH A SALSA BEAT
In the worlds of food and dance, salsa
means
spice - often, the hotter the better.
Since the Mexicans thought up salsa (the food),
it has taken a
strong hold north of the border. In the U.S., the
ubiquitous
sauce has replaced ketchup as the best-selling
condiment.
Salsa - "sauce" in Spanish - can be enjoyed at
many points of
a meal. Fresh fruit and vegetable salsas with tortilla
chips
are popular appetizers. With main courses, salsas are served
as
condiments or toppings. Many people use the sauces as an
alternative
seasoning to salt and pepper.
Salsas can be chunky or smooth, thin or thick,
hot or mild
and just about any color. The variety is endless. Since
they
are generally made without oil, contain no fat or
cholesterol and have
relatively few calories, salsas are
a healthful way to spice up any
meal.
A huge variety of commercial salsas are available
in
supermarkets, and some are quite good. When buying salsa,
look for
those without starch, sugar, or preservatives.
Unopened, they can be stored
at room temperature for up to six
months. Once opened, they can stay in the
refrigerator for a month.
Fresh salsas are often found in a market's
refrigerated section.
They should be tightly covered and may be refrigerated
up to five days.
In the summer, salsas are easy to make with local
produce.
In colder months, canned fruits and vegetables can be
used.
Improvements in processing have given canned fruits better
color,
texture and shelf-life.
The tropical salsa below is a good complement to
poultry,
pork, or fish. Once considered exotic, mangoes are now found
in
most supermarkets. The cilantro provides a complementary
spark to the mellow
flavor of the mango.
TROPICAL SALSA
Yield: 1-1/2 cups
INGREDIENTS
- 1/2 cup finely-chopped red
onion
- 2 mangoes (or 2 papaya or 6 nectarines), peeled and diced
small
- 2 Tbsp. fresh lime juice, or to taste
- 1/2 cup
finely-minced fresh cilantro leaves
- 1-2 Tbsp. rice vinegar, or to
taste
DIRECTIONS
Place chopped onion in a heatproof bowl (e.g.
Pyrex)
or measuring cup and add boiling water to cover.
Let stand for a
few minutes.
In the meantime, mix fruit and juice in a large
bowl.
Add cilantro and vinegar and mix well.
Drain onion and add to fruit mixture, mixing
well.
Taste, adding more vinegar and/or juice if desired.
Salsa may be served immediately or can be
stored,
covered, in the refrigerator 2 to 3 days.
Nutritional Information Per Serving (1
tablespoon):
Calories: 26, Fat: 0 g, Carbohydrate: 7 g, Protein: 1
g,
Dietary Fiber: 1 g, Sodium: 2 g
Diabetic Exchanges: 1/2
Vegetable
=========================
DIABETES RELATED
DEFINITIONS
AND EXPLANATIONS
=========================
NEUROPATHY
Disease of the nervous system. Many
people who have had
diabetes for a while have nerve damage. The three
major
forms of nerve damage are: peripheral neuropathy,
autonomic
neuropathy, and mononeuropathy. The most common form
is
peripheral neuropathy, which mainly affects the feet and
legs.
TRAUMA
A wound, hurt, or injury to the body.
Trauma can also
be mental such as when a person feels great
stress.
ENZYMES
A special type of protein. Enzymes
help the body's
chemistry work better and more quickly. Each
enzyme
usually has its own chemical job to do such as helping
to change
starch into glucose (sugar).
MEAL PLAN
A guide for controlling the amount
of calories, carbohydrates,
proteins, and fats a person eats. People with
diabetes can
use such plans as the Exchange Lists or the Point System
to
help them plan their meals so that they can keep their
diabetes under
control.
SLIDING SCALE
Adjusting insulin on the basis
of blood glucose
tests, meals, and activity levels.
=========================
DIABETES Q AND
A:
=========================
QUESTION:
How do doctors diagnose diabetic
neuropathy?
ANSWER:
A doctor diagnoses neuropathy based on symptoms
and a physical
exam. During the exam, the doctor may check muscle
strength,
reflexes, and sensitivity to position, vibration,
temperature,
and light touch. Sometimes special tests are also used to
help
determine the cause of symptoms and to suggest treatment.
A simple screening test to check point sensation
in the feet
can be done in the doctor's office. The test uses a
nylon
filament mounted on a small wand. The filament delivers
a
standardized 10-gram force when touched to areas of the
foot. Patients
who cannot sense pressure from the filament
have lost protective sensation
and are at risk for developing
neuropathic foot ulcers. Physicians may order
the filament
(with instructions for use) free from the Lower
Extremity
Amputation Prevention Program, (LEAP) Bureau of Primary
Health
Care, Division of Programs for Special Populations,
4350 East West Highway,
9th floor, Bethesda, MD 20814;
telephone (301) 594-4424.
Nerve conduction studies check the flow of
electrical current
through a nerve. With this test, an image of the nerve
impulse
is projected on a screen as it transmits an electrical
signal.
Impulses that seem slower or weaker than usual indicate
possible
damage to the nerve. This test allows the doctor to assess
the
condition of all the nerves in the arms and legs.
Electromyography (EMG) is used to see how well
muscles respond
to electrical impulses transmitted by nearby nerves.
The
electrical activity of the muscle is displayed on a screen.
A response
that is slower or weaker than usual suggests damage
to the nerve or muscle.
This test is often done at the same
time as nerve conduction
studies.
Ultrasound employs sound waves. The sound waves
are too high
to hear, but they produce an image showing how well the
bladder
and other parts of the urinary tract are functioning.
Nerve biopsy involves removing a sample of nerve
tissue for
examination. This test is most often used in research
settings.
If your doctor suspects autonomic neuropathy, you
may also
be referred to a physician who specializes in digestive
disorders
(gastroenterologist) for additional tests.
You may also be interested in
reading:
=========================
SPECIAL SPONSOR'S
MESSAGE
=========================
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-------------------------------------
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-------------------------------------
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