INGREDIENTS
- 1 cup dry bread crumbs
- 1/4 cup
Parmesan cheese
- 2 teaspoons dried oregano
- 2 teaspoons
dried basil
- 1 teaspoon paprika
- 1/2 teaspoon dried
thyme
- 1-1/2 pound boneless, skinless chicken
breasts,
cut into 2-inch cubes
- 1 tablespoon olive
oil
DIRECTIONS
Preheat the oven to 350 degrees F. Combine all
ingredients
except chicken and oil in a plastic bag. Place chicken
cubes
in the bag and shake well.
Place the cubes on a nonstick cookie sheet.
Drizzle olive oil
over the cubes, or mist lightly with olive oil from a
spray
bottle. Bake the cubes for about 10 minutes until chicken is
cooked
through and tender. Serve cold.
Nutritional Information Per Serving (3
ounces):
Calories: 239, Fat: 7 g, Cholesterol: 71 mg, Sodium: 275
mg,
Carbohydrate: 13 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 29
g
Diabetic Exchanges: 1 Starch, 4 Very Lean Meat, 1/2 Monounsaturated
Fat
Also Try: "
Swedish
Meatballs"
http://diabeticgourmet.com/recipes/html/390.shtml
=========================
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:
Are You At Risk for Carotid
Artery Disease?
=========================
FOOD AND
COOKING
=========================
MORE GOOD NEWS ON FISH
Fish
is even better for us than we thought. Recent
scientific research shows that
consumption of fish is
associated with lower risk of colon
cancer.
Results from the ongoing European Prospective
Investigation
into Cancer study tracked the diets of more than half a
million
subjects in 10 European countries for an average of five
years.
They found that subjects who ate the most red meat and
processed
meats had a 35 percent greater risk of developing colon
cancer
compared to those who ate the least of these foods.
These
findings are in keeping with what the AICR has been
saying for years: diets
high in red and processed meats are
associated with higher risk of colon
cancer. AICR recommends
limiting consumption of red meat to 3 ounces a
day.
Among those monitored in the European study, people who ate
the
most fish had a 31 percent lower risk of developing colon
cancer than
subjects who ate the least. This recent study is the
strongest evidence yet
that consumption of fish has a measurable
and significant protective effect
against colon cancer.
Although the study's authors did not distinguish
among types of
fish, the existence of a protective effect seems to align
with
evidence on the anti-cancer activity of omega-3 fatty acids,
which
are found in salmon, tuna and other deep-water "fatty
fish."
AICR and other health experts recommend fish as the best
animal
protein alternative to red meat. This Indonesian salmon dish
is a
good way to introduce more fish into your diet.
INDONESIAN
SALMON
Yield: 4 servings
INGREDIENTS
- 1/2 cup
reduced-sodium soy sauce, divided
- 1/4 cup fresh lemon
juice
- 1 Tbsp. Chinese mustard
- 1/2 tsp. Chinese Five-Spice
powder
- 4 pieces salmon (4 oz. each), skin removed
- Nonstick
cooking spray
- 1 Tbsp. sesame seeds
- 2 small carrots, cut
into julienne strips
- 1 leek (white part only),
trimmed,
rinsed and cut into julienne strips
- 1 cup
water or fat-free, reduced-sodium
chicken or vegetable
broth
- 1 tsp. sesame oil
DIRECTIONS
In a shallow dish,
combine half the soy sauce with the lemon
juice, mustard and spice powder.
Add the salmon and turn to
coat it with the marinade. Cover with plastic and
refrigerate
1 hour. (Bring salmon to room temperature before
cooking.)
Preheat broiler.
Spray medium skillet with cooking
spray. Heat skillet
over medium heat. Add sesame seeds. Saute just until
seeds
begin to "pop" and turn golden, 1 to 2 minutes. (Watch
them
carefully, as sesame seeds can burn quickly.) Immediately
transfer sesame
seeds to a plate and set aside to cool.
Spray skillet again. Saute carrot
and leek until crisp
but tender, 5 to 10 minutes. Add broth, remaining soy
sauce and sesame oil. Simmer until most of liquid
evaporates, 10 to 15
minutes.
Meanwhile, place salmon on broiler pan. Broil 4 inches
from
heat until fish is cooked through, about 5 minutes.
Divide leek mixture
among 4 plates. Top with salmon,
then with sesame seeds. Serve
immediately.
Nutritional Information Per Serving:
233 calories, 10 g.
total fat (2 g. saturated fat),
6 g. carbohydrate, 27 g. protein, 1 g.
dietary fiber, 585 mg. sodium
Diabetic Exchanges: 4 Medium-Fat
Meat
You May Also Enjoy:
Liven Up Seafood with a
Delicious Brazilian Sauce
http://diabeticgourmet.com/articles/656.shtml
Archive
of Seafood Recipes:
http://diabeticgourmet.com/recipes/Seafood
=========================
DIABETES
RELATED DEFINITIONS
AND
EXPLANATIONS
=========================
DIABETIC RETINOPATHY:
A
disease of the small blood vessels of the retina of the eye.
When retinopathy
first starts, the tiny blood vessels in the
retina become swollen, and they
leak a little fluid into the
center of the retina. The person's sight may be
blurred. This
condition is called background
retinopathy.
NEUROLOGIST:
A doctor who sees and treats people with
problems of the nervous system.
TRIGLYCERIDE:
A type of blood fat. The
body needs insulin to remove this type
of fat from the blood. When diabetes
is under control and a
person's weight is what it should be, the level of
triglycerides
in the blood is usually about what it should
be.
REBOUND:
A swing to a high level of glucose (sugar) in
the
blood after having a low level.
HEMOGLOBIN A1C (HBA1C):
The substance
of red blood cells that carries oxygen to the
cells and sometimes joins with
glucose (sugar). Because the
glucose stays attached for the life of the cell
(about 4 months),
a test to measure hemoglobin A1C shows what the person's
average
blood glucose level was for that period of
time.
=========================
DIABETES Q AND
A:
=========================
QUESTION:
After severely
overweight people have surgery to
lose weight, do they automatically eat
less, or
do they have to learn new eating habits?
ANSWER:
A
person has to learn new eating habits after weight-loss
surgery, and many
people underestimate the difficulty involved.
During the weight-loss phase
immediately after surgery, people
are often advised to eat about five meals a
day, each less than
a half-cup, along with protein supplements. After this
phase,
for long-term maintenance, a person's meal size still remains
under
a cup.
However, people can't simply reduce the portion size of
foods
they're used to eating. Because of changes in the digestive
tract,
people need to learn to chew their food far more finely
than most of us do.
Liquids need to be consumed separately from
solid foods. "Eating on the run"
can become a real problem, if
people did that before.
People can also
develop an intolerance to tough meat, soft
bread, certain vegetables, skins
of fruits, high-fat foods,
carbonated beverages, or high-sugar
foods.
Although you might think it's easier to avoid foods if
you
can't tolerate eating them, emotion often plays a major role
in
people's food choices. Experts say that people who use food
to cope with
stress or emotion may do the same thing after
weight-loss surgery. These
people may also need extended help
learning new ways to deal with family
situations and personality
traits that promote overeating. They may also need
to acquire
greater awareness of physical and emotional cues that
prompt
them to start eating when they aren't hungry.
Consequently, a
skilled team including a therapist and
registered dietitian is strongly
advised for both a person's
safety and a successful outcome after this kind
of surgery.
You may also be interested in reading:
The Risks of Weight-Control
Surgery
http://diabeticgourmet.com/articles/453.shtml
=========================
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-------------------------
NEWSLETTER
INFORMATION
-------------------------
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