THE DIABETIC NEWSLETTER
December 31, 2012 - Volume XIII; Issue #29
---- Advertisement --------------
Great News for Sufferers of Nerve Pain:
2 Capsules Twice Daily Can Change Your Life.
Now is the best time to learn about an all-natural formula
with ingredients backed by many medical clinical studies.
See how these ingredients have been shown to improve
neuropathy symptoms and let you return to a normal life.
Four out of five of our customers have already
discovered how these ingredients will:
- Reduce or eliminate numbness & tingling in hands, feet &
legs
- Lessen or eliminate the pain and burning sensations
- Support & strengthen nerves and nerve linings
- Reduce stress and anxiety
- Improve balance and coordination
Neuropathy Support Formula is a capsule you take twice daily that
uses ultra-high doses of benfotiamine(B1) and methylcobalamine
(B12) combined with a super anti-oxidant that makes
the formula 12 times more effective. No side effects.
And it's backed by our 1-year money-back guarantee
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 News Item)
Active Community Discussions
Feature Recipes:
- Chicken and Eggplant Parmesan
- Chicken Cacciatore Over Crisp Barley Crust (w)
- Veal Scaloppini with Balsamic Glaze
- Chicken Puttanesca with Spaghetti (w)
- Italian Spinach Pie
- Zucchini alla Cece (w)
- Tuscan Chicken Breasts with Polenta
- Corn and Tomato Polenta (w)
Diabetes 101:
- Exercise Makes Instant Difference in Reducing Blood Pressure
- How Much to Exercise (w)
Food and Cooking:
- Warm up with a Balanced and Satisfying Soup
- Recipe: White Bean, Pork, and Greens Soup
- White Bean Soup with Spinach, Leeks and Couscous (w)
Diabetes Q and A:
- If I stand at work instead of sit,
can that really help me lose weight?
- Physical Activity and Weight Control (w)
Diabetes Related Explanations & Definitions
Special Sponsor's Message: Neuropathy Treatment Group
Newsletter Information; Removal Link
=========================
IN THE NEWS
=========================
Diabetes-Related Death from Cardiovascular
Disease Predicted by Heart Calcium Scan
Get the news while it's still news! Subscribe for free to
=========================
THIS WEEK'S RECIPES
=========================
---------------------
CHICKEN AND EGGPLANT PARMESAN
Yield: 4 servings
Source: The Best Diabetes Cookbook
Ingredients
- 4 crosswise slices of eggplant, skin on,
approximately 1/2 inch thick
- 1 whole egg
- 1 egg white
- 1 tablespoon water or milk
- 2/3 cup seasoned bread crumbs
- 3 tablespoons chopped fresh parsley
- 1 tablespoon grated Parmesan cheese
- 1 pound skinless, boneless chicken breasts (about 4)
- 2 teaspoons vegetable oil
- 1 teaspoon minced garlic
- 1/2 cup tomato pasta sauce
- 1/2 cup grated mozzarella cheese
Directions
Preheat oven to 425 degrees F.
Spray baking sheet with vegetable spray.
In a small bowl, whisk together whole egg, egg white and water.
On plate stir together bread crumbs, parsley and Parmesan.
Dip eggplant slices in egg wash, then coat with bread-crumb
mixture. Place on prepared pan and bake for 20 minutes,
or until tender, turning once.
Meanwhile, pound chicken breasts between slices of waxed paper
to 1/4-inch thickness. Dip chicken in remaining egg wash, then
coat with remaining bread-crumb mixture. heat oil and garlic
in nonstick skillet sprayed with vegetable spray and cook
for 4 minutes, or until golden brown, turning once.
Spread 1 tablespoon of tomato sauce on each eggplant slice.
Place one chicken breast on top of each eggplant slice.
Spread another 1 tablespoon of tomato sauce on top of
each chicken piece. Sprinkle with cheese and bake for
5 minutes or until cheese melts.
Nutritional Information (Per Serving)
Calories: 325; Protein: 35 g; Sodium: 924 mg;
Cholesterol: 127 mg; Fat: 11 g;
Dietary Fiber: 0 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Vegetable, 4 Lean Meat
Also Try: Chicken Cacciatore Over Crisp Barley Crust
--------------------
VEAL SCALOPPINI WITH BALSAMIC GLAZE
Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
- 1 tablespoon unsalted butter
- 1-1/2 pound veal scaloppini from top round, thinly sliced and
pounded
- 1 cup dry white wine
- 1/4 cup balsamic vinegar
Directions
Heat butter in a large, heavy skillet over medium heat.
When butter foams, add veal in a single layer, making sure
not to crowd the skillet. Cook for about 2 minutes, or until
veal is lightly golden on both sides. Transfer veal to a plate.
Add wine and balsamic vinegar to the skillet. Cook over high
heat, stirring quickly to dissolve any browned meat deposits
attached to the bottom of the skillet. Cook for 3 to 4 minutes
or until sauce is reduced in volume by half and return veal
to the skillet. Reduce the heat to medium and cook for
30 to 40 seconds, stirring to coat the veal with sauce.
Arrange equal portions of veal to six serving plates, spoon
1-1/2 tablespoons sauce over each and serve at once.
Nutritional Information (Per Serving)
Calories: 242; Protein: 28 g; Sodium: 112 mg;
Cholesterol: 125 mg; Fat: 10 g;
Dietary Fiber: 0 g; Carbohydrates: 0.5 g
Exchanges: 4 Medium-Lean Meat
Also Try: Chicken Puttanesca with Spaghetti
--------------------
ITALIAN SPINACH PIE
Makes: 8 servings
Source: Kraft
Ingredients
- 1 container (16 oz.) Breakstone's or
Knudsen 2% Milkfat Low Fat Cottage Cheese
- 1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
- 1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
- 4 eggs, lightly beaten
- 1 jar (7 oz.) roasted red peppers, well drained, chopped
- 1/3 cup Kraft Grated Parmesan Cheese
- 1 tsp. dried oregano leaves
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information (Per Serving)
Calories: 150; Protein: 15 g; Sodium: 450 mg;
Cholesterol: 125 mg; Fat: 8 g; Saturated Fat: 4 g;
Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g
Exchanges: 1 Vegetable, 2 Lean Meat
Also Try: Zucchini alla Cece
--------------------
TUSCAN CHICKEN BREASTS WITH POLENTA
Makes: 8 servings
Ingredients
- 4 cups defatted low sodium chicken broth
- 1 cup yellow cornmeal
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried Italian seasoning
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 8 skinless chicken breast halves (3 pounds)
- Nonstick cooking spray
- Fresh spinach leaves, steamed (optional)
- Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil;
slowly stir in cornmeal. Reduce heat to low; cook, stirring
frequently, 15 to 20 minutes or until mixture is very thick
and pulls away from side of pan. (Mixture may be lumpy.)
Pour polenta into greased 9x5-inch loaf pan.
Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian
seasoning, salt and pepper in small bowl; rub on all surfaces
of chicken. Arrange chicken, breast side up, in single layer
in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or
until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta
crosswise into 16 slices. Cut slices into triangles, if
desired. Spray large nonstick skillet with cooking spray;
heat over medium heat until hot. Cook polenta about
4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates.
Arrange polenta slices and chicken over spinach;
top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
INGREDIENTS
- Nonstick cooking spray
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 8 plum tomatoes, coarsely chopped
- 1 can (8 ounces) tomato sauce
- 2 teaspoons dried basil leaves
- 2 teaspoons dried oregano leaves
- 2 teaspoons dried rosemary
- 1/2 teaspoon pepper
DIRECTIONS
Spray medium nonstick saucepan with cooking spray;
heat over medium heat until hot. Add onion and garlic;
cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary
and pepper; heat to a boil. Reduce heat to low and simmer,
uncovered, about 6 minutes or until desired consistency,
stirring occasionally.
Nutritional Information (Per Serving)
Calories: 240; Protein: 29 g; Sodium: 345 mg;
Cholesterol: 69 mg; Fat: 4 g; Carbohydrates: 22 g
Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
Also Try: Corn and Tomato Polenta
--------------------
=========================
DIABETES 101:
=========================
EXERCISE MAKES INSTANT DIFFERENCE
IN REDUCING BLOOD PRESSURE
The long-term benefits of exercise in reducing high blood
pressure are well known, but a recent study by the University
of Maryland published in the January issue of the American
Journal of Hypertension shows that they can be immediate as well.
In the study, a group of older men, who were all overweight
and suffering from high blood pressure, showed significant
reductions in their blood pressure after just one
45-minute session on a treadmill.
The researchers found that both systolic blood pressure (the
top number in a blood pressure reading indicating the pressure
in blood vessels when the heart is pumping) and diastolic
blood pressure (the bottom number indicating the pressure
in blood vessels when the heart is between beats) were
significantly lower as a result of exercise.
At each session, the previously sedentary men exercised on the
treadmill for three 15-minute periods, separated by four-minute
rest periods. Over the course of the study, the average
reductions in diastolic blood pressure ranged from 4 to 8 mm Hg,
and significant reductions were also seen in systolic blood
pressure. In addition, the reduction in blood pressure
persisted for up to 12 to 16 hours after exercising.
According to the National Kidney Foundation, blood pressure is
generally considered high for adults if it stays at 140/90 or
higher. Nearly 50 million Americans have high blood pressure;
if untreated, high blood pressure can lead to kidney failure,
strokes and heart attacks. High blood pressure should not be
diagnosed on the basis of one elevated reading but should be
confirmed on follow-up visits to your doctor.
Patients with high blood pressure may need to take one or more
medications to control it. Lifestyle modifications such as
regular exercise may help reduce the dose of high blood pressure
medications. In some cases, individuals may be able to control
their blood pressure with lifestyle modifications alone.
In general, 30 to 45 minutes of aerobic physical activity most
days of the week are recommended to help manage as well as
prevent high blood pressure.
In addition to regular exercise, the following lifestyle
modifications are recommended both for treatment and
prevention of high blood pressure:
- Stop smoking if you are a smoker.
- Lose weight if you are overweight.
- Limit alcohol intake.
- Cut back on salt in your diet.
- Make sure to get the recommended daily allowance (RDA)
of potassium, calcium and magnesium in your diet.
Ask your doctor or a dietitian about how to get the
right amounts of each of these important minerals.
- Reduce the amount of saturated fats and cholesterol in your diet.
Read this online:
You may also enjoy reading:
How Much to Exercise
=========================
FOOD AND COOKING
=========================
WARM UP WITH A BALANCED AND SATISFYING SOUP
In really great recipes, the flavor and consistency of the
ingredients just naturally complement each other. This
recipe is one. The buttery white beans, the lean but
substantial chunks of pork and the earthy flavor of the
greens combine to provide a balanced and satisfying soup.
Pork is popular in China and Europe. By 5000 BCE pigs were
domesticated in many parts of the world. Columbus even took
pigs on his voyage to the Caribbean island of Hispaniola in
1493. The pork in this recipe - the tenderloin - is leaner than
many other cuts, so the fat and saturated fat levels are moderate.
The onion, celery, carrots and tomatoes provide a great
garden vegetable base, but kale is the real star.
Kale blends nicely into the soup, though it doesn't wilt
and cook down as much as other greens.
The flavor is powered by the garlic, paprika and red pepper.
Although you can use regular paprika, the smoked variety
provides the soup with a pleasing Spanish flair.
Some chefs like to squeeze a bit of lemon juice or add a dash
of apple cider vinegar into the soup to further enhance its flavor.
For additional flavor, you can also shred a very small amount
of pecorino cheese to top off the soup before serving. The best
way is to experiment to see what pleases your taste, but it is
great even without the added acidity of the cheese.
WHITE BEAN, PORK, AND GREENS SOUP
Makes 6 servings.
Serving size: 1-1/2 cup
Ingredients
- 1/2 Tbsp. extra virgin olive oil
- 3/4 lb. pork tenderloin, trimmed, cut into 1-inch pieces
- Salt and pepper to taste
- 1/2 medium onion, sliced thin
- 2 celery stalks, chopped fine
- 2 medium carrots, chopped fine
- 5 cloves garlic, minced
- 1-1/2 tsp. smoked paprika (regular paprika may be
substituted)
- 1/4 tsp. red pepper flakes, or to taste
- 1 (15-oz.) can no-salt added diced tomatoes
- 3 cups reduced-sodium chicken broth
- 4 cups kale, ribs removed, chopped, lightly packed
(collard greens may be substituted)
- 1 (15-oz.) can white beans, drained and rinsed
Directions
Heat oil in large pot over medium-high heat. Add pork,
season with salt and pepper, and sauté until browned,
about 3 minutes. Transfer to plate and set aside.
Add onion, celery and carrots and sauté until soft
and beginning to brown, about 3 minutes. Add garlic,
paprika and red pepper, and saute about 1 minute.
Stir in tomatoes. Add broth and bring to boil.
Add kale and gently stir until it wilts. Reduce heat.
Stir occasionally until kale is tender, about 4 minutes.
Stir in beans and pork and simmer about 3 minutes.
If too thick, add a small amount of water.
Nutritional Information Per Serving:
207 calories; 4 g total fat; 1 g saturated fat;
23 g carbohydrate; 21 g protein;
5 g dietary fiber; 115 mg sodium
Read this online:
You may also enjoy reading:
White Bean Soup with Spinach, Leeks and Couscous
=========================
DIABETES RELATED DEFINITIONS
AND EXPLANATIONS
=========================
AGEs
Stands for advanced glycosylation endproducts. AGEs are produced
in the body when glucose links with protein. They play a role in
damaging blood vessels, which can lead to diabetes complications.
CARBOHYDRATE
One of the three main nutrients in food. Foods that provide
carbohydrate are starches, vegetables, fruits, dairy products, and
sugars.
C-PEPTIDE
"Connecting peptide," a substance the pancreas releases into
the bloodstream in equal amounts to insulin. A test of
C-peptide levels shows how much insulin the body is making.
DERMOPATHY
Disease of the skin.
=========================
DIABETES Q AND A:
=========================
QUESTION:
If I stand at work instead of sit,
can that really help me lose weight?
ANSWER:
Standing does burn more calories than sitting, but the effect of
this change alone is small enough that it’s more likely to help
reduce weight gain than to actually promote weight loss on its
own. It could play a role in overall health, as long as it's
part of a lifestyle shift. Studies show that even when we get
the recommended 30 to 60 minutes of moderate physical activity
(like brisk walking), if we sit virtually all the rest of the
day, our total physical activity can remain so low that it
makes weight control difficult and does not promote overall
good health. More research is underway looking at this question.
It's possible that the impact of standing versus sitting may go
beyond the difference in calories burned, to effects on hormones
and overall metabolism. Some small, short-term studies so far
show that by standing instead of sitting to do desk work - for
example, putting a computer keyboard on a filing cabinet or
counter - people may burn more calories per hour. The weight
impact of any of these changes depends on how many hours a day
you do them. With a switch from sitting to standing for several
hours a day, that alone could help avoid the gradual weight gain
many adults experience, and is an example of one small change
that could be coupled with other "small steps" to produce gradual
weight loss. For weight loss, the key is changing the balance of
how many calories you take in and how many you burn.
Spending more time standing throughout the day seems to offer
multiple metabolic and health benefits, even if it doesn't lead
to significant weight loss. So try substituting more standing
for sitting; and if you want to lose weight, add in a few other
substitutions in your eating habits that might make an even
bigger shift in calorie balance.
You may also be interested in reading:
Physical Activity and Weight Control
=========================
SPECIAL SPONSOR'S MESSAGE
=========================
Great News for Sufferers of Nerve Pain:
2 Capsules Twice Daily Can Change Your Life.
Now is the best time to learn about an all-natural formula
with ingredients backed by many medical clinical studies.
See how these ingredients have been shown to improve
neuropathy symptoms and let you return to a normal life.
Four out of five of our customers have already
discovered how these ingredients will:
- Reduce or eliminate numbness & tingling in hands, feet &
legs
- Lessen or eliminate the pain and burning sensations
- Support & strengthen nerves and nerve linings
- Reduce stress and anxiety
- Improve balance and coordination
Neuropathy Support Formula is a capsule you take twice daily that
uses ultra-high doses of benfotiamine(B1) and methylcobalamine
(B12) combined with a super anti-oxidant that makes
the formula 12 times more effective. No side effects.
And it's backed by our 1-year money-back guarantee
about this product and to claim your FREE trial bottle.
Limit one (1) FREE bottle per customer and per household.
----------------------
ABOUT THIS NEWSLETTER
"The Diabetic Newsletter" is an opt-in mailing list published
by Diabetic Gourmet Magazine.
The Diabetic Newsletter (c) copyright 2013. CAPCO Marketing,
LLC.
