THE DIABETIC NEWSLETTER
January 28, 2013 - Volume XIV; Issue #02
---- 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
Active Community Discussions
Feature Recipes:
- Crab Cakes
- Game Day Wraps (w)
- Pulled Pork Barbecue
- Mike Ditka's Official Tailgater's Chops (w)
- Chile Con Queso
- Warm Mole Bean Dip (w)
- Kickoff Kabobs
- Peachy Kabobs (w)
Diabetes 101:
- Healthy Traditions to Make Winter Fun,
Prevent Cold-Weather Blues
- Cooking to Soothe Your Way Through Cold 'n Flu Season (w)
Food and Cooking:
- Got Hummus?
- Recipe: Hummus (w)
- Recipe: Falafel Patties With Yogurt Cucumber Sauce (w)
Diabetes Q and A:
- What is pre-diabetes?
- Exercise Habits Should Start Early (w)
Diabetes Related Explanations & Definitions
Special Sponsor's Message: Neuropathy Treatment Group
Newsletter Information; Removal Link
=========================
IN THE NEWS
=========================
Widely Used Cholesterol Medicine
May Increase Muscle Pain
Amputations Among Diabetics
can be Reduced by 50-Percent
Urban Children with
Type 1 Diabetes Skyrockets
Sweetened Drinks, Especially Diet
Drinks, Linked to Depression
Get the news while it's still news! Subscribe for free to
=========================
THIS WEEK'S RECIPES
=========================
---------------------
CRAB CAKES
Yield: 8 servings
Source: Forbidden Foods Diabetic Cooking
Ingredients
- 1 pound snow or lump crab meat
- 2 slices white bread, made into crumbs
- 2 eggs, slightly beaten
- 1/2 red bell pepper, finely chopped
- 2 tablespoons all-purpose flour
- 2 tablespoon minced fresh parsley
- 2 tablespoons fresh lemon juice
- 1 tablespoon fat-free mayonnaise
- 1 teaspoon Old Bay Seasoning
- 1/2 teaspoon dried thyme
- 1/2 teaspoon cayenne pepper
- 2 teaspoons olive oil
Directions
Pick through the crab meat to remove any shells.
In a medium bowl, combine the crab, bread crumbs, eggs,
pepper, flour, parsley, lemon juice, mayonnaise, Old Bay
Seasoning, thyme, and cayenne pepper until blended.
Shape the mixture into 8 round cakes.
In a medium skillet, heat the oil.
Add the cakes and brown on each side, about 1-2 minutes.
Continue cooking, covered, over medium-low heat, turning
occasionally until fully cooked, about 4-5 minutes on each side.
Nutritional Information (Per Serving)
Calories: 106; Protein: 12 g; Sodium: 313 mg;
Cholesterol: 87 mg; Fat: 3 g; Dietary Fiber: 1 g;
Sugars: 1 g; Carbohydrates: 7 g
Exchanges: 1/2 Starch, 2 Very Lean Meat
Also Try: Game Day Wraps
-------------------
PULLED PORK BARBECUE
Yield: 6 servings
Source: Equal
Ingredients
- 1 whole pork tenderloin, about 1 pound, all fat trimmed
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- Vegetable cooking spray
- 1/2 cup finely chopped onion
- 1-1/2 teaspoons minced garlic
- 1 can (14.5 ounces) crushed tomatoes, undrained
- 1 tablespoon cider vinegar
- 1 tablespoon prepared mustard
- 1 to teaspoons chili powder
- 1/4 teaspoon maple extract
- 1/4 teaspoon liquid smoke
- 1/3 cp Equal Spoonful*
- Salt and pepper to taste
- 6 multigrain hamburger buns, split and toasted
* May substitute 8 packets Equal sweetener
Directions
Rub pork with 1 teaspoon chili powder and garlic powder;
place in baking pan. Bake in preheated 425 F oven 30 to 40
minutes or until pork is well browned and juices run clear.
Let stand 10 to 15 minutes. Cut into 2 to 3-inch slices;
shred slices into bite-size pieces with a fork.
Spray medium saucepan with cooking spray. Cook and stir onion
and garlic about 5 minutes or until tender. Add tomatoes,
vinegar, mustard, chili powder, maple extract, and liquid
smoke to saucepan. Heat to boiling; reduce heat.
Simmer, uncovered, 10 to 15 minutes or until medium-thick
sauce consistency. Stir in Equal®. Season to taste with
salt and pepper. Stir pork into sauce. Cook 2 to 3 minutes
or until hot. Spoon mixture into buns.
Nutritional Information (Per Serving)
Calories: 252; Protein: 21 g; Sodium: 447 mg;
Cholesterol: 49 mg; Fat: 5 g; Carbohydrates: 29 g
Exchanges: 2-1/2 lean meat, 2 starch
Also Try: Mike Ditka's Official Tailgater's Chops
-------------------
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Ingredients
- 1 (28 ounce) can low-sodium whole tomatoes in juice
- 2 cloves garlic, minced
- 1 medium onion, finely chopped
- 3/4 teaspoon ground ancho chile powder
- 3/4 teaspoon chile powder
- 1/4 teaspoon ground cumin
- 1 (15 ounce) can black beans with juice
- 1 (4 ounce) can chopped green chiles
- 3 tablespoons minced fresh parsley
- 1 tablespoon red wine vinegar
- 1/2 cup shredded Monterey Jack cheese
- 2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat,
cook the tomatoes, garlic, onion, ancho chile powder,
chile powder, and cumin, stirring occasionally, until
mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons
of the parsley, and the vinegar; cook, stirring occasionally,
until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top
with the cilantro and remaining parsley.
Nutritional Information (Per Serving)
Calories: 144; Protein: 8 g; Sodium: 441 mg; Cholesterol: 8 mg;
Fat: 3 g; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g
Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
Also Try: Warm Mole Bean Dip
-------------------
KICKOFF KABOBS
Yield: 24 appetizers.
Ingredients
- 2 pounds boneless pork chops, cut into 1-inch cubes
- 1 cup Italian dressing
- 2 tablespoons dried red pepper flakes
- 1 tablespoon fennel seed
- 1 large red bell pepper, cut into 1-inch pieces
- 1 large green bell pepper, cut into 1-inch pieces
- 1 large onion, cut into 1-inch pieces
- 24 6-inch wooden skewers, (soak in water for 30 minutes before
using)
Directions
Place pork cubes in resealable plastic bag; add salad
dressing, red pepper flakes and fennel seed. Seal bag;
refrigerate for at least 1 hour to overnight to marinate pork.
When ready to cook, thread pork, peppers and
onion on skewers. Discard marinade.
Place kabobs on greased broiler pan and broil 5 inches from
heat, or grill over medium-hot coals, for about 5 minutes per side.
Nutritional Information (Per Serving)
Calories: 70; Protein: 9 g; Sodium: 135 mg; Cholesterol: 25 mg;
Fat: 2 g; Saturated Fat: 0 g; Carbohydrates: 2 g
Also Try: Peachy Kabobs
=========================
DIABETES 101:
=========================
HEALTHY TRADITIONS TO MAKE WINTER FUN,
PREVENT COLD-WEATHER BLUES
Frigid weather may seem like a good excuse to avoid workouts,
stay inside and overindulge in comfort foods. However, health
experts from the University of Missouri have found that these
tendencies leave most people feeling less content during
the winter months.
MU researchers say people should establish new traditions
to increase happiness and avoid wintertime woes.
Instead of resolving to make drastic new year changes, establish
healthy traditions for the winter months, MU nutrition and
exercise physiology experts recommend. Incorporate activities
and habits that promote health and can be shared with spouses,
friends and family members each year. The experts suggest
trying a variety of ideas.
"When thinking about New Year's changes, a good first step is
creating a vision for the future by picturing yourself happy
and healthy," said Karen Sherbondy, MU Extension special
projects coordinator for Family Nutrition Education Programs.
"Identify positive and negative aspects of your health and the
health of others, including friends, family members, spouses and
children. This provides a starting point for establishing new
behaviors, avoiding negative habits and seeking help from others."
"Regarding exercise and physical activity in the winter, some is
better than none, more is better than some and too much is
difficult to get," said Steve Ball, state fitness specialist and
associate professor in the College of Human Environmental Sciences.
"Establish traditions to accommodate cold weather. Try new
things, such as dance classes, swimming or water aerobics,
or check out exercise videos from the library. Invest in home
fitness equipment, such as jump ropes, DVDs, treadmills and
stationary bikes. Having equipment at home makes it easier to
stay physically active. Search for bargains on gently used
equipment and try different things to find what works best."
"Think of things that are enjoyable - spending time with
kids, crafts and watching movies – and incorporate physical
activity to enhance them," Ball said.
"Plan activity breaks, set a timer and have 5-10 minute relays
inside or outside, take a walk around the block during
commercials or try games that get everyone moving."
"There are several easy ways to improve mood during the winter,"
said Alejandra Gudino, health educator for HES and MU Extension.
"Try practicing a few each day, even if they seem silly or
unnecessary. They make a difference! Some ideas include: wearing
bright colors, reading or watching something funny and laughing
out loud – laughing reduces stress hormones and increases endorphins.
Socialize and spend time with family, old and new friends and
those in need. Creating social ties can boost happiness,
improve self-worth and increase sense of purpose."
"Create fun traditions related to healthy eating," said Ellen
Schuster, state specialist for extension. "For example, find
healthy recipes online, print a dozen or more and randomly pick
one to try each week. You can find recipes in our Diabetic Recipe
Online Version:
Also Read:
Cooking to Soothe Your Way Through Cold 'n Flu Season
=========================
FOOD AND COOKING
=========================
GOT HUMMUS?
Hummus is a versatile, easy-to-prepare, nutritious and delicious
spread or dip. The Arabic word hummus actually means chickpeas;
the spread we call hummus would be translated as chickpeas with
tahini.
Chickpeas, also called garbanzos, are legumes that have
been cultivated for over 7,000 years and remain popular
today. These cream-colored beans are buttery-tasting,
full of protein and rich in fiber.
Tahini is ground sesame seed paste that adds creaminess and
a distinctive nutty flavor. You can find it in glass jars
in the refrigerated section or canned in the international
section of most large grocery stores.
Hummus is commonly served as a dip with pita bread, but it
is also great with raw vegetables, like carrots, celery and
bell pepper slices. Serve hummus a sandwich on mini whole-wheat
pita with sliced tomatoes and cucumbers layered on top.
This pairs well with a nice hot lentil soup.
HUMMUS
Makes 10 servings.
Ingredients
- 2 (15-oz.) cans no-salt-added chickpeas,
drained, liquid reserved
- 5 garlic cloves, minced
- 1/3 cup tahini
- 5 Tbsp. freshly squeezed lemon juice
- 2 Tbsp. chickpea liquid
- 1 Tbsp. extra virgin olive oil
- Salt to taste
- Paprika or parsley sprigs for garnish, optional
Directions
Place all ingredients except salt and
optional garnish in food processor.
Process until mixture is coarsely pureed. Add salt to taste.
Serve at room temperature or chilled.
Garnish with a dash of paprika or parsley sprigs.
Nutritional Information (per 1/4 cup serving):
144 calories; 7 g total fat; 1 g saturated fat;
16 g carbohydrate; 6 g protein; 5 g dietary fiber; 13 mg sodium
Online Version:
Also Try: Falafel Patties With Yogurt Cucumber Sauce
=========================
DIABETES RELATED DEFINITIONS
AND EXPLANATIONS
=========================
A1C: a test that measures a person's average blood glucose
level over the past 2 to 3 months. Hemoglobin is the part
of a red blood cell that carries oxygen to the cells and
sometimes joins with the glucose in the bloodstream. Also
called hemoglobin A1C or glycosylated hemoglobin, the test
shows the amount of glucose that sticks to the red blood cell,
which is proportional to the amount of glucose in the blood.
Cholesterol: a type of fat produced by the liver and found in
the blood; it is also found in some foods. Cholesterol is
used by the body to make hormones and build cell walls.
Dawn Phenomenon: the early-morning (4 a.m. to 8 a.m.)
rise in blood glucose level.
Islets: groups of cells located in the pancreas that make
hormones that help the body break down and use food. For
example, alpha cells make glucagon and beta cells make
insulin. Also called islets of Langerhans.
=========================
DIABETES Q AND A:
=========================
QUESTION:
What is pre-diabetes?
ANSWER:
Progression to diabetes among those with prediabetes is not
inevitable. Studies suggest that weight loss and increased
physical activity among people with prediabetes prevent or
delay diabetes and may return blood glucose levels to normal.
Prediabetes is a term used to distinguish people who are
at increased risk of developing diabetes. People with prediabetes
have impaired fasting glucose (IFG) or impaired glucose tolerance
(IGT). Some people may have both IFG and IGT.
IFG is a condition in which the fasting blood sugar level is
elevated (100 to 125 milligrams per deciliter or mg/dL) after an
overnight fast but is not high enough to be classified as diabetes.
IGT is a condition in which the blood sugar level is elevated
(140 to 199 mg/dL) after a 2-hour oral glucose tolerance test,
but is not high enough to be classified as diabetes.
In a cross-section of U.S. adults aged 40-74 years who were
tested from 1988 to 1994, 33.8% had IFG, 15.4% had IGT, and
40.1% had prediabetes (IGT or IFG or both).
Were these percentages applied to the 2000 U.S. population,
about 35 million adults aged 40-74 would have IFG, 16 million
would have IGT, and 41 million would have prediabetes.
Progression to diabetes among those with prediabetes is not
inevitable. Studies suggest that weight loss and increased
physical activity among people with prediabetes prevent or
delay diabetes and may return blood glucose levels to normal.
People with prediabetes are already at increased risk for
other adverse health outcomes such as heart disease and stroke.
Also Read: Exercise Habits Should Start Early
=========================
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.
