THE DIABETIC NEWSLETTER
January 27, 2014 - Volume XV; 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
Feature Recipes:
- Italian Spinach Dip
- Avocado and Mango Salsa (w)
- Tossed Garden Salad
- Chicken, Strawberry and Fennel Salad (w)
- Strip Steaks with Broiled Asparagus
- Balsamic Marinated Steak & Asparagus (w)
- Angel Pecan Cupcakes
- Chewy Pineapple Pecan Squares (w)
Diabetes 101:
- A Pedometer May Tell The Future of Your Health
- Walking for Exercise: A Step in the Right Direction
(w)
Food and Cooking:
- Fusion Cooking For Everyday
- Cabbage Salad, Sichuan-Style (w)
Diabetes Q and A:
- I have been overweight for most of my life. Will
losing
weight at this point really make a difference in
my risk?
- Normal Weight but Obese? (w)
Diabetes Related Explanations & Definitions
Special Sponsor's Message: Neuropathy Treatment Group
Newsletter Information; Removal Link
=========================
IN THE NEWS
=========================
Can Chocolate, Tea and Berries Guard Against Diabetes?
Get the news while it's still news! Subscribe for free to
=========================
THIS WEEK'S RECIPES
=========================
---------------------
ITALIAN SPINACH DIP
Yield: 8 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
INGREDIENTS
- 1 cup frozen cut leaf spinach
- 1 (3 ounce) package nonfat cream cheese, cut into pieces
- 1/2 cup nonfat sour cream
- 1 tablespoon zesty no salt added Italian dressing mix
- Assorted vegetables such as sliced carrots, jicama,
broccoli, zucchini, cauliflower, green pepper, radishes
DIRECTIONS
Place spinach in a microwave-safe medium bowl. Cover
with plastic wrap and vent. Microwave on high power
for 3 to 4 minutes or until hot. Drain well and chop.
Add cream cheese to spinach and stir until cream cheese is
softened. Add sour cream and dressing mix, blending well.
Cover and refrigerate for at least 2 hours or until chilled.
Serve with assorted vegetables.
Nutritional Information Per Serving (2 tablespoons):
Glycemic Index: 27, Glycemic Load: 1, Calories: 33, Protein: 3 g,
Carbohydrate: 4 g, Dietary Fiber: 1 g, Fat: 0 g,
Saturated Fat: 0 g, Cholesterol: 1 g, Sodium: 201 mg
Diabetic Exchanges: 1/2 Vegetable, 1/2 Very Lean Meat
Also Try: "Avocado and Mango Salsa"
---------------------
TOSSED GARDEN SALAD
Yield: 4 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
INGREDIENTS
- 6 cups bite-size pieces romain or red leaf lettuce
- 2/3 cup cucumber, peeled and chopped
- 3/4 cup tomato, chopped
- 1/4 cup chopped red onion
- 1/4 cup raisins
- 2 tablespoons sunflower seeds, toasted
- 1 ounce or 2 tablespoons blue cheese, crumbled
- 1/4 cup bottled nonfat French dressing
DIRECTIONS
Toss lettuce, cucumber, tomato, and onion in a large bowl.
Sprinkle with raisins, sunflower seeds, and cheese. Pour
dressing over salad, tossing to coat. Serve immediately.
Nutritional Information Per Serving (2 cups salad):
Glycemic Index: 41, Glycemic Load: 8, Calories: 132, Protein: 5 g,
Carbohydrate: 20 g, Dietary Fiber: 2-1/2 g, Fat: 3 g,
Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 229 mg
Diabetic Exchanges: 2 Vegetable, 1/2 Fruit, 1/4 High-Fat Meat, 1/2
Fat
Also Try: "Chicken, Strawberry and Fennel Salad "
---------------------
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
Serving size: 3 ounces cooked beef top loin steak with
2 tablespoons sauce and four spears of asparagus
INGREDIENTS
- Vegetable oil cooking spray
- 1 (8 ounces) boneless beef top loin (strip) steak,
cut about 3/4-inch thick, trimmed of all fat
- 1 or 2 cloves of garlic, coarsely chopped
- 1/2 teaspoon cracked or coarsely ground black pepper
- 8 - 10 (6 ounces) thin asparagus spears, trimmed
- 2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
- 1/2 cup low-salt beef broth
- 1 tablespoon dry white wine
- 1/4 teaspoon Dijon mustard
DIRECTIONS
Rub steak on both sides with a mixture of garlic and pepper.
Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine.
Cook over high heat for 4 to 5 minutes or until mixture is
reduced in volume to 1/4 cup. Whisk in mustard. Remove from
heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking
spray and place steak on it. Broil 3 to 4 inches from the heat
for 8 to 10 minutes for medium rare or 10 to 12 minutes for
medium, turning once and place asparagus into the pan next
to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise
and place atop sauce. Top with asparagus spears.
Nutritional Information Per Serving:
Glycemic Index: (not significant), Glycemic Load: (not significant),
Calories: 226, Protein: 26 g, Carbohydrate: 3 g, Dietary Fiber: 1 g,
Fat: 11 g, Cholesterol: 67 mg, Sodium: 58 mg
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
Also Try: "Balsamic Marinated Steak & Asparagus"
---------------------
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
INGREDIENTS
- 2 eggs, separated
- 1/4 cup hot tap water
- 1 teaspoon pure vanilla extract
- 3/4 cup fructose
- 1/8 teaspoon salt
- 1/2 cup cake flour
- 3/4 teaspoon low-salt baking powder
- 1/2 cup chopped pecans
DIRECTIONS
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks,
hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small
bowl, beat egg whites until foamy. Add salt, and continue
beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites,
beating until stiff but not dry. Stir 1/3 of whites into
yolks, and sift flour and baking powder over egg mixture.
Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter
evenly into cups, and bake for 20 minutes or until a toothpick
inserted into a cupcake comes out clean.
Nutritional Information Per Serving (1 cupcake):
Glycemic Index: 30, Glycemic Load: 6, Calories: 112, Protein: 3 g,
Carbohydrate: 20 g, Dietary Fiber: Less than 1/2 g, Fat: 4 g,
Saturated Fat: Less than 1 g, Cholesterol: 35 mg, Sodium: 27 g
Diabetic Exchanges: 1-1/2 Starch
Also Try: "Chewy Pineapple Pecan Squares"
=========================
DIABETES 101:
=========================
A PEDOMETER MAY TELL
THE FUTURE OF YOUR HEALTH
By Karen Collins, MS, RD, CDN
If you wonder what the future holds for you, you may want
to look at a pedometer. Recent studies emphasize that the
amount of exercise you get independently affects your
long-term health, no matter what your weight, blood
cholesterol, or blood pressure may be.
Although weight control can help lower your risk for both heart
disease and cancer, so can exercise. For all weight levels, a
lifestyle with at least 3.5 hours of exercise a week lowers the
risk of death 25 to 30 percent, according to a recent study of
more than 116,000 women. In an earlier study, men’s fitness test
scores had more impact on their risk of death during the next
10 years than being overweight or obese.
Regular exercise can help lower the risk of several cancers.
In a study of women after menopause, participants who had a
history of regular vigorous exercise at age 35 had a 14% less
risk of breast cancer than less active ones. Women who were
walking briskly for 30 minutes three to five times a week,
or did a similar activity for the same amount of time, at
the start of the study faced an 18 percent lower breast
cancer risk over the next four to five years.
Exercise can also help people with type 2 diabetes. Many of
these people suffer from heart disease. A recent Finnish study
followed men and women with diabetes who were aged 25 to 74
for almost 19 years. People with at least moderate levels of
physical activity were less likely to die from heart disease
or any other cause than less active adults. The benefits of
exercise applied to a wide range of people: overweight or not,
with or without high blood pressure, and nonsmokers or smokers.
As these studies show, exercise can help protect us from
illness. But our quality of life depends on much more. It
includes the ability to walk enough for errands or trips,
carry packages or suitcases, and climb stairs easily. A new
study from the U.K. links the ability to perform such routine
activities with regular physical activity in middle age. In
this study, 2.5 hours of moderate exercise (such as biking or
leisurely swimming), or one hour of vigorous activity (such
as running or swimming laps) per week was protective.
Unfortunately, most of the healthy middle-aged people who began
the study did not meet these minimum standards. Nine years
later, most of them had developed some physical limitations.
Experts often recommend physical activity in terms of time.
The most recent Dietary Guidelines for Americans from the
U.S. Department of Agriculture repeat advice from the American
Institute for Cancer Research that we should aim for at least
one hour of moderate activity every day. Of course, those who
have been sedentary will benefit from any increase in activity.
These people should try for 30 minutes a day most days of the
week, until they can do more.
Another way to measure physical activity is to use a pedometer.
This device clips on your waistband and counts the steps you
take. A new study compares the actual physical activity between
women who followed a 30-minute guideline and women who tried to
reach 10,000 steps a day. Before the study, both groups walked
less than 7,000 steps each day. The women who aimed for
30 minutes of exercise reached 9,505 steps on the days in
which they included a 30-minute walk. But on the days without
this walk, they reached less than 5,600 steps a day.
In contrast, the women who tried for 10,000 steps averaged
11,775 steps when they met their goal. Even when they fell
short, however, they still averaged 7,780 steps.
Perhaps a time goal leaves us vulnerable to an all-or-nothing
attitude. If we can't fit in 30 minutes or an hour of exercise,
we may give up. Wearing a pedometer, on the other hand, may help
us see how seizing each opportunity to be active adds up for our
health.
YOU MAY ALSO ENJOY READING:
Walking for Exercise: A Step in the Right Direction
=========================
FOOD AND COOKING
=========================
FUSION COOKING FOR EVERYDAY
By Dana Jacobi
There was once a time when fusion simply meant the combining
of two or more things into one. Today, "fusion cooking," the
marrying of ingredients and techniques from different culinary
cultures, is featured in many restaurants as if it were a
new phenomenon. But, historically speaking, fusion cooking
has been going on since Western traders first traveled the
Silk Route to China and colonialism met local culture across
the East, Africa and in the Americas.
In America's colonial era, British settlers used Indian corn
when traditional ingredients were scarce to make the English
dishes they were accustomed to, a strategy Pilgrims no doubt
thought of as "making do," not an innovative culinary technique.
Louisiana's Creole cuisine, a blend of French and Spanish
cooking and local ingredients often those brought from
Africa via the Caribbean might arguably be considered the
first fusion cooking in America to establish an independent
and sophisticated culinary invention.
Immigrants from around the globe have contributed new prepared
foods, leading to cross-fertilization of ideas on how to combine
ingredients and adapt new techniques in cooking, baking and
roasting. And an upsurge in international travel after World
War II introduced American tourists to new cuisines.
Although fusion cooking as a marketing concept made a big
media splash in the 1970s when French chefs began using Asian
ingredients, the globalization of food products has allowed
American cooks to use new foods in preparing familiar dishes.
Today, fusion cooking is so common we do it at home.
Americans who have never traveled to Japan might use imported
panko, Japanese breadcrumbs, to achieve a crispier texture for
breaded meats in Western dishes. A European-style sauce may
include chipotle chile to add a smoky nuance. Some ingredients,
such as soy sauce, have become so popularized they are now as
common and accepted as ketchup, which we think of as "pure
American" but in fact started out as a Malay fish sauce.
This shrimp saute, using chipotle chile, Asian pear, and
annatto, a frequent flavoring in Hispanic dishes, is a
fusion dish you can easily make in the kitchen. (Paprika
can replace the annatto, if desired.)
SHRIMP WITH ASIAN PEAR, RED PEPPERS AND PEAS
Makes 4 servings.
Ingredients
- 2 Tbsp. canola oil
- 2 tsp. annatto seeds or 1 tsp. ground*
- 1 medium onion, chopped
- 1 red bell pepper, cored and diced
- 1 medium Asian pear, cored and diced
- 3/4 lb. medium or small shrimp, shelled
- 1 Tbsp. tomato paste
- 1/4 tsp. ground chipotle chile, or 1/2 canned
- 1 tsp. salt
- 1/3 cup orange juice
- 1 cup pigeon or cow peas, canned or frozen
Directions
In a small saucepan, heat the oil and annatto over medium
heat until the oil is deep orange, 4-5 minutes. Finely
strain the oil into a small bowl. Discard the annatto seeds.
Heat 1 Tbsp. of the annatto-flavored canola oil, in a
large skillet over medium-high heat. Sauté the onion until
translucent, 4 minutes. Add the pepper and Asian pear.
Saute 3 minutes.
Add the shrimp and cook, stirring, until they are red, about
3 minutes. Mix in the tomato paste, chipotle, the paprika, if
using, salt, orange juice and peas. Cook until shrimp are opaque
in the center, 3 to 5 minutes. Serve, accompanied by brown rice.
*If you cannot find annatto, substitute 1 tsp. ground paprika.
Nutritional Information Per Serving (1/4 of recipe):
248 calories; 9g fat; less than 1 g. saturated fat;
21g carbohydrate; 22 g protein, 4g fiber, 311 mg sodium
Diabetic Exchanges: 3 Medium-Fat Meat, 2 Fruit, 1 Vegetable
Print Version:
You May Also Enjoy:
Cabbage Salad, Sichuan-Style
=========================
DIABETES RELATED DEFINITIONS
AND EXPLANATIONS
=========================
OVERT DIABETES:
Diabetes in the person who shows clear signs of the
disease such as a great thirst and the need to urinate often.
LANCET:
A fine, sharp-pointed blade or needle for pricking the skin.
RISK FACTOR:
Anything that raises the chance that a person will get a
disease. With noninsulin-dependent diabetes, people have a
greater risk of getting the disease if they weigh a lot more
(20 percent or more) than they should.
ENDOGENOUS:
Grown or made inside the body. Insulin made by a person's own
pancreas is endogenous insulin. Insulin that is made from beef
or pork pancreas or derived from bacteria is exogenous because
it comes from outside the body and must be injected.
HYPOTENSION:
Low blood pressure or a sudden drop in blood pressure. A person
rising quickly from a sitting or reclining position may have a
sudden fall in blood pressure, causing dizziness or fainting.
=========================
DIABETES Q AND A:
=========================
QUESTION:
I have been overweight for most of my life. Will losing weight
at this point really make a difference in my disease risk?
ANSWER:
Yes. With almost two thirds of Americans overweight or obese
in the U.S., there is a lot of concern about the effect of
excessive weight on disease risk. And the research clearly
shows that obesity is not only a risk for diabetes and heart
disease, but also for several types of cancers.
Losing as little as 10 percent of your body weight can make
a difference in your disease risk. That means if you weigh
180 pounds, just losing 18 pounds can offer significant
benefits and health protection.
You may also be interested in reading:
Normal Weight but Obese?
=========================
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 2014. CAPCO Marketing,
LLC.
