THE DIABETIC NEWSLETTER
November 19, 2012 - Volume XIII; Issue #25
---- Advertisement --------------
MAJOR NEUROPATHY BREAKTHROUGH DISCOVERED.
Hot new formula increases the effectiveness of benfotiamine(B1)
and methylcobalamine(B12) by 12 times when combined with this
super anti-oxidant. Guaranteed to stop the pain and reverse
neuropathy no matter how long you have been suffering!
Claim your FREE TRIAL BOTTLE.
Clinical studies conclude that this formulation has a 92%
success rate at getting rid of neuropathy pain - for good.
This breakthrough treatment will help you:
- Reduce or eliminate numbness and
tingling in your hands, feet and legs
- Eliminate pain and burning sensations
- Support and strengthen your nerves and nerve linings
- Reduce stress and anxiety
- Improve Balance and Coordination
- Guaranteed to work
Neuropathy Support Formula is a capsule you take twice daily that
uses ultra high doses of benfotiamine(B1) and methylcobalamine
(B12) combined with this super anti-oxidant that now makes the
formula 12 times more effective. No side effects.
about this product and to claim your FREE trial bottle.
Limit one (1) FREE bottle per customer and per household.
---- End of Advertisement -------
TABLE OF CONTENTS:
=========================
In The News (1 item)
Active Community Discussions:
- If Sugars are too High...
- Newly diagnosed w/ Type 2...
Feature Recipes:
- Creamy Spinach Dip
- Italian Spinach Dip (w)
- Low-Fat Buffalo Wings
- Spicy Buffalo-Style Meatballs (w)
- Hummus
- Penne Mediterranean Delight Salad (w)
- Smoky Cheese Dip
- Penne and Smoked Salmon Pasta Salad (w)
Diabetes 101:
- A Good Night's Rest for Your Weight
- Tossing and Turning No More: How to Get a Good Night's Sleep
(w)
- Obstructive Sleep Apnea May Worsen Diabetes (w)
Food and Cooking:
- Sweet-Savory with a Hint of Anise
- Recipe: Pan-Seared Fennel and Orange Salad
- Time to Eat Your Fennel (w)
Diabetes Q and A:
- How often should I weigh myself when trying to lose
weight?
- Two Calorie-Cutting Strategies Pass the Test (w)
- Do Diet Meals Help? (w)
Diabetes Related Explanations & Definitions
Special Sponsor's Message: Neuropathy Treatment Group
Newsletter Information; Removal Link
=========================
IN THE NEWS
=========================
New Nanotechnology can be Used for
Type 1 Diabetes, Asthma, and Food Allergies
Get the news while it's still news! Subscribe for free to
=========================
ACTIVE COMMUNITY DISCUSSIONS
=========================
If Sugars are too High ... (carol1977)
Newly diagnosed w/ Type 2 ... (chillybear12)
=========================
THIS WEEK'S RECIPES
=========================
---------------------
CREAMY SPINACH DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
INGREDIENTS
- 1 (10 oz.) package frozen chopped spinach,
thawed and drained very well
- 1-1/2 cups low-fat sour cream
- 2 tablespoons red wine vinegar
- 2 tablespoons minced mint
- 2 garlic cloves, minced
- 1/2 cup minced water chestnuts
- 1/4 teaspoon cayenne pepper
- Salt and pepper to taste
DIRECTIONS
Prepare the spinach and set aside.
In a medium bowl, combine the sour cream, vinegar,
mint, garlic, water chestnuts, cayenne pepper, salt,
and pepper. Add the spinach and mix well. Cover and
refrigerate for 1 hour before serving.
Nutritional Information Per Serving (2 tablespoons):
Calories: 33, Fat: 2 g, Cholesterol: 7 mg, Sodium: 27 mg,
Carbohydrate: 3 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 2 g
Diabetic Exchanges: 1/2 Carbohydrate
Also Try: Italian Spinach Dip
-------------------------------------------
LOW-FAT BUFFALO WINGS
Yield: 4 servings (2 oz. chicken per serving)
Source: "The Diabetes Food and Nutrition Bible"
INGREDIENTS
- 1-1/2 teaspoon hot sauce
- Pinch cayenne
- 1/4 teaspoon paprika
- 1/2 pound chicken tenders
Dressing Ingredients:
- 1/2 cup reduced-fat blue cheese dressing
- 1/4 cup low-fat mayonnaise
- 3 tablespoons crumbled blue cheese
- Celery Sticks
DIRECTIONS
Preheat the oven to 375 degrees F. In a shallow bowl,
combine the hot sauce, cayenne, and paprika. Roll the
chicken tenders in the mixture. Place the chicken
tenders on a small nonstick baking sheet. Bake,
uncovered, for 15 minutes until chicken is tender.
Combine the dressing ingredients. Serve the
dressing with the chicken and celery sticks.
Nutritional Information Per Serving (2 oz. chicken):
Calories: 192, Fat: 12 g, Cholesterol: 42 mg, Sodium: 572 mg,
Carbohydrate: 7 g, Dietary Fiber: 0 g, Sugars: 4 g, Protein: 14 g
Diabetic Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat
Also Try: Spicy Buffalo-Style Meatballs
-------------------------------------------
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
INGREDIENTS
- 1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon
liquid
- 3-6 cloves garlic, minced
- 1 tablespoon sesame tahini
- Juice of 1 lemon
- 2 teaspoons olive oil
- Pinch of cayenne pepper
DIRECTIONS
Combine all ingredients into a blender until
smooth, using 1 tablespoon chickpea liquid if
necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons):
Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg,
Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g
Diabetic Exchanges: 1/2 Carbohydrate
Also Try: Penne Mediterranean Delight Salad
-------------------------------------------
SMOKY CHEESE DIP
Yield: 16 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
INGREDIENTS
- 1 cup fat-free cream cheese
- 1 cup fat-free sour cream
- 1/2 cup fat-free mayonnaise
- 1/2 cup reduced-fat shredded Cheddar cheese
- 1/2 cup cooked crumbled low-fat turkey sausage
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon liquid smoke flavoring
- 2 cloves garlic, minced
DIRECTIONS
In a food processor, combine the cream cheese,
sour cream, and mayonnaise. Process until smooth.
Fold in by hand the remaining ingredients. Serve
with crackers or pita bread.
Nutritional Information Per Serving (2 tablespoons):
Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg,
Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g
Diabetic Exchanges: 1/2 Carbohydrate
Also Try: Penne and Smoked Salmon Pasta Salad
=========================
DIABETES 101:
=========================
A GOOD NIGHT'S REST FOR YOUR WEIGHT
Do you need to lose weight? Turn off the television
or computer an hour earlier and go to bed. Eight hours
of sleep a night is recommended for most adults. Yet
Americans average under seven hours during the workweek.
In fact, a third of adults reportedly sleep no more
than six-and-a-half hours nightly.
Too little physical activity is clearly part of
why overweight is now common. But a lack of sleep
may make weight loss and weight control more difficult
by altering our metabolism, as well as our eating and
activity patterns. Keep in mind that maintaining a
healthy weight affects more than your appearance.
The American Institute for Cancer Research advises
everyone to limit weight gain in adulthood to less
than 11 pounds to reduce cancer risk.
THE EFFECT ON HORMONES
A little research has directly tested the idea that
sleep deprivation leads to weight problems. In a
Japanese study of six- and seven-year-olds, children
who slept nine to ten hours a night were compared to
those who slept only eight to nine hours. The latter
group was almost twice as likely to be overweight.
Children sleeping less than eight hours a night were
almost three times as likely to be overweight.
A lack of sleep may change hormone levels and thus
influence weight gain. For instance, higher levels of
insulin – a condition known as insulin resistance – have
been linked to a shortage of sleep. Since insulin promotes
fat storage, as well as controls blood sugar, extra
insulin could make weight loss more difficult.
Further research needs to confirm any hormonal changes.
But even without affecting hormones, sleep deprivation
can promote weight gain by changing our behavior.
DRAGGING FROM DROWSINESS
When people low on sleep find their energy dropping,
many turn to food for a pickup. The short-term rise
in blood sugar gives a more energetic feeling, but
often the extra calories are unneeded and stored as
body fat. Furthermore, the most appealing foods when
we feel low on energy are often sweets or refined
carbohydrates with low nutrient density, like cookies.
If sleep deprivation promotes insulin resistance,
overconsuming these types of carbohydrates worsens the problem.
Tired people may burn fewer calories, too, because
they are too fatigued to exercise. Or if they do
manage to exercise, they work out less intensely
than usual. For example, a rested person may walk
two miles in a half-hour. Someone fatigued will
probably go a much shorter distance in the same time.
The tired person would burn fewer calories, despite
walking just as long.
Shutting off the TV or computer an hour earlier means
an hour less munching time. It could also improve your
metabolism. It could even leave you with more energy
to exercise. Definitely, these are propositions to sleep on.
Print version:
You may also want to read:
Tossing and Turning No More: How to Get a Good Night's Sleep
Obstructive Sleep Apnea May Worsen Diabetes
=========================
FOOD AND COOKING
=========================
SWEET-SAVORY WITH A HINT OF ANISE
There's nothing as good as a simple sauteed vegetable,
like fennel. Though fennel is actually an herb in the
same family as dill, cilantro and cumin, the bulb is a
root vegetable. Seared and then sauteed, it becomes sweet
savory with a hint of anise flavor. Long prized, this
venerable vegetable was on Charlemagne's menu and
reportedly was a favorite of Thomas Jefferson.
In this recipe, the seared fennel is added to a salad with
an unusual twist: the sweetness of orange balanced by the
saltiness of olives. Served with fresh baby greens and
drizzled with a classic dressing, it is the perfect
start to a great meal.
The fennel flavor matches well with poultry or fish, so
to create your meal you might pair it with herbed chicken,
a few roasted potatoes and sliced tomatoes. If you prefer
fish, try a nice baked flounder filet with wild rice and
steamed green beans. The key is to not only give something
new a try, but also think in terms of healthy combinations.
Pan-Seared Fennel and Orange Salad
Makes 4 servings.
Ingredients
Dressing
- 1 Tbsp. fresh squeezed lemon juice
- 1 Tbsp. fresh squeezed orange juice
- 1 Tbsp. extra virgin olive oil
- 1/2 Tbsp. Dijon mustard
- 1 Tbsp. chopped fresh mint
- Salt and pepper to taste
Salad
- 2 medium oranges
- 1 fennel bulb
- 1/2 Tbsp. extra virgin olive oil
- Salt and pepper to taste
- 4-6 cups baby greens
- 1/2 small red onion, halved and thinly sliced
- 1/4 cup Kalamata olives, pitted, optional
Directions
Whisk all ingredients for dressing, and season
with salt and pepper to taste. Set aside.
Cut about 1/2 inch off top and bottom of orange, enough
to expose flesh. Stand orange up on cutting board. Using
sharp knife, cut down and around orange, removing skin
and pith, until no skin or pith remains. Hold orange in
one hand over a bowl. With other hand, run small sharp
knife along right and left sides of individual sections,
loosening and freeing them, one by one, from membranes.
Continue until orange is completely sectioned.
Discard membrane. Set sections aside.
Rinse and pat fennel dry. Cut about 1/4 inch off bottom
of bulb, cut in half and trim out and discard heart.
Slice bulb into 1/4-inch slices.
Heat olive oil over medium-high heat in medium skillet.
Once hot, add fennel slices, salt and pepper to taste,
and cook for 2 to 4 minutes until caramelized and golden
on both sides. Add oranges, then toss mixture with
2 tsp. dressing. Remove from heat.
Toss salad greens with onion, olives and remaining dressing.
Top salad with golden fennel and toss lightly to combine
flavors. Garnish with more mint, if desired.
Nutritional Information Per Serving:
120 calories; 6 g total fat; 1 g saturated fat;
17 g carbohydrate; 2 g protein; 5 g dietary fiber; 100 mg sodium
Also Read: Time to Eat Your Fennel
=========================
DIABETES RELATED DEFINITIONS
AND EXPLANATIONS
=========================
HIGH BLOOD PRESSURE
When the blood flows through the vessels at a greater
than normal force. High blood pressure strains the
heart; harms the arteries; and increases the risk
of heart attack, stroke, and kidney problems.
RETINOPATHY
A disease of the small blood vessels in the retina of the eye.
PERIPHERAL VASCULAR DISEASE (PVD)
Disease in the large blood vessels of the arms,
legs, and feet. People who have had diabetes for a
long time may get this because major blood vessels
in their arms, legs, and feet are blocked and these
limbs do not receive enough blood. The signs of PVD
are aching pains in the arms, legs, and feet (especially
when walking) and foot sores that heal slowly. Although
people with diabetes cannot always avoid PVD, doctors
say they have a better chance of avoiding it if they
take good care of their feet, do not smoke, and keep
both their blood pressure and diabetes under good control.
FATTY ACIDS
A basic unit of fats. When insulin levels are too
low or there is not enough glucose (sugar) to use
for energy, the body burns fatty acids for energy.
The body then makes ketone bodies, waste products that
cause the acid level in the blood to become too high.
This in turn may lead to ketoacidosis, a serious problem.
FRACTIONAL URINE
Urine that a person collects for a certain period
of time during 24 hours; usually from breakfast to
lunch, from lunch to supper, from supper to bedtime,
and from bedtime to rising.
=========================
DIABETES Q AND A:
=========================
QUESTION:
How often should I weigh myself when trying to lose weight?
ANSWER:
Don't fall into the all-too-common trap of weighing
yourself daily or, worse yet, several times a day.
Your body's water balance naturally fluctuates up and
down and changes your weight. Watching these ups and
downs can make you anxious for no reason.
The recommended weight loss for dieters is about a pound
a week. Two pounds may be appropriate for some, but
for others half a pound a week is realistic. A pound
a week averages out to a little over two ounces a day.
That amount is far too small to be reliably detected
on your scale amid water balance changes.
Most experts say that if you want to check your progress
on the scale, weigh yourself once a week. Even once a month
is fine. Don't feel that you must keep checking your weight.
Instead, try tracking your progress through specific behavior
changes, like eating more vegetables and fruits. After all,
you really have control over your behavior, not weight itself.
You can also watch your progress by measuring your waist size,
since fat around your waist seems to pose the greatest risk
of cancer, diabetes, and heart disease. Or simply note
changes in how your clothes fit.
You may also be interested in reading:
Two Calorie-Cutting Strategies Pass the Test
Do Diet Meals Help?
=========================
SPECIAL SPONSOR'S MESSAGE
=========================
MAJOR NEUROPATHY BREAKTHROUGH DISCOVERED.
Hot new formula increases the effectiveness of benfotiamine(B1)
and methylcobalamine(B12) by 12 times when combined with this
super anti-oxidant. Guaranteed to stop the pain and reverse
neuropathy no matter how long you have been suffering!
Claim your FREE TRIAL BOTTLE.
Clinical studies conclude that this formulation has a 92%
success rate at getting rid of neuropathy pain - for good.
This breakthrough treatment will help you:
- Reduce or eliminate numbness and
tingling in your hands, feet and legs
- Eliminate pain and burning sensations
- Support and strengthen your nerves and nerve linings
- Reduce stress and anxiety
- Improve Balance and Coordination
- Guaranteed to work
Neuropathy Support Formula is a capsule you take twice daily that
uses ultra high doses of benfotiamine(B1) and methylcobalamine
(B12) combined with this super anti-oxidant that now makes the
formula 12 times more effective. No side effects.
about this product and to claim your FREE trial bottle.
Limit one (1) FREE bottle per customer and per household.
----------------------
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