THE DIABETIC NEWSLETTER
April 21, 2014 - Volume XV; Issue #08
---- 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:
- Grilled Mesquite Pork Chops
- Mustard Pork Chops (w)
- Blood Orange, Avocado, and Fennel Salad
- Romaine, Red Onion, & Fennel Salad with Tart Lime Dressing (w)
- Roasted Chicken Salad with Napa Cabbage
- California Avocado Piquillo Pepper Frittata (w)
- Herbed Asparagus
- Roasted Asparagus (w)
Diabetes 101:
- Onion Season and the Guilt-Free Blooming Onion
- Onion's Benefits Outweigh The Tears (w)
Food and Cooking:
- Tuna Salad with a Springtime Twist
- Springtime Tuna Salad (w)
- Make Fresh Tuna Salad, Mediterranean-Style (w)
Diabetes Q and A:
- How hard do I have to be working for
activity to be considered moderate?
- The Benefits of Exercise (w)
Diabetes Related Explanations & Definitions
Special Sponsor's Message: Neuropathy Treatment Group
Newsletter Information; Removal Link
=========================
IN THE NEWS
=========================
Potentially Dangerous Arterial Plaque in
Diabetic Patients Can be Measured by CT
Get the news while it's still news! Subscribe for free to
=========================
THIS WEEK'S RECIPES
=========================
---------------------
GRILLED MESQUITE PORK CHOPS
Yield: Makes 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
INGREDIENTS
- 1/2 (1.1 ounce) package mesquite marinade mix for the grill
- 2/3 cup water
- 1 tablespoon vegetable oil
- 4 (6 ounce) bone-in or boneless pork chops, trimmed of all fat
- 1 large sweet onion (Walla Walla or Vidalia),
cut into 1/4-inch-thick slices
- Vegetable oil cooking spray
DIRECTIONS
In a shallow glass or ceramic dish, combine marinade mix,
water, and oil, and mix well with a fork. Add pork chops and
onion rings. Turn to coat, cover and refrigerate for 30 minutes.
When you are ready to cook, spray a grill rack with
cooking spray. Preheat a gas grill to medium or prepare
a medium-hot fire in a charcoal grill, with the rack
placed 4 to 6 inches above the heat.
Remove pork chops and onion rings from marinade, reserving the
marinade. Pour marinade into a small saucepan and bring to a boil.
Place pork chops and onion rings on the grill rack and
grill for 10 to 15 minutes or until pork is no longer pink
in the center, turning once and brushing frequently with
marinade. Discard any remaining marinade.
Nutritional Information (Per Serving):
Calories: 205; Protein: 22g; Sodium: 256mg; Cholesterol:
75mg;
Fat: 7g; Dietary Fiber: 0g; Carbohydrates: 1g
Exchanges: 3 Medium-Lean Meat, 1 Fat
Also Try: Mustard Pork Chops
-----------------
BLOOD ORANGE, AVOCADO, AND FENNEL SALAD
Yield: Makes 6 servings
Source: Diabetes Cookbook for Dummies
INGREDIENTS
- 4 blood oranges
- 1 teaspoon salt (or more to taste)
- 3 ripe Hass avocados
- 2 fennel bulbs
- Juice of 1 lemon
- 2 tablespoons extra-virgin olive oil
DIRECTIONS
With a sharp knife, cut 1/4 inch off the top and bottom of each
orange. Set the oranges on a flat surface and remove the skin
and pit in strips, following the curvature of the fruit. Slice
the oranges into 1/4-inch pieces. Lay the slices in a single
layer on a large platter and sprinkle them with salt.
Halve the avocados and remove the pits with a knife.
Spoon out chunks of avocado, season them with salt,
and place them over the orange slices.
Remove the outer layers of the fennel and slice the bulbs
thinly. Place the slices in a large bowl and season them with
salt. Pour the lemon juice over the fennel and drizzle with the
olive oil. Toss the fennel and place it over the orange slices.
Drizzle the lemon juice and olive oil remaining at the bottom
of the bowl over the whole salad. Serve immediately.
Nutritional Information (Per Serving)
Calories: 251; Protein: 4g; Sodium: 428mg;
Cholesterol: 0mg; Fat: 17g; Carbohydrates: 25g
Diabetic Exchanges: 2 Vegetable, 1 Fruit, 3 Fat
Also Try: Romaine, Red Onion, and Fennel Salad with Tart Lime
Dressing
-----------------
ROASTED CHICKEN SALAD WITH NAPA CABBAGE
Yield: Makes 4 servings
Source: Express Lane Diabetic Cooking
INGREDIENTS
- 1 pound roasted white-meat deli chicken (either pulled
from a whole chicken and skinned or from sliced chicken),
cubed or shredded
- 1 cup fresh snow pea pods, halved
- 1/2 cup julienne baby carrot strips
- 1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette
- 4 cups shredded Napa cabbage
DIRECTIONS
In a large nonstick skillet over medium heat, heat the chicken,
snow pea pods, carrots, and garlic. Cover and cook for 2 minutes.
Stir in dressing. Remove from heat.
In a large bowl, combine the cabbage and chicken
mixture; toss together until mixed.
Nutritional Information (Per Serving):
Calories: 285; Protein: 34g; Sodium: 416mg; Cholesterol: 100mg;
Fat: 13g; Dietary Fiber: 1g; Sugars: 4g; Carbohydrates: 7g
Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat
Also Try: California Avocado Piquillo Pepper Frittata
-----------------
HERBED ASPARAGUS
Yield: Makes 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
INGREDIENTS
- 2 pounds fresh asparagus, trimmed
- 1 cup reduced-fat Italian dressing
- 1/2 of a small red bell pepper, diced
- 2 tablespoons chopped fresh parsley
- 1/2 teaspoon dried chives
- 1 hard-boiled egg, finely chopped (optional)
DIRECTIONS
Fill a soup pot with 1 inch of water and bring to a boil over
high heat. Add the asparagus, cover, and steam for 4 to 6
minutes, or until fork-tender. Remove the asparagus and plunge
it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing,
red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the
baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just
before serving, sprinkle with the chopped egg, if desired.
Nutritional Information (Per Serving):
Calories: 31; Protein: 1g; Sodium: 456mg; Cholesterol: 0mg;
Fat: 1g; Dietary Fiber: 1g; Sugars: 2g; Carbohydrates: 5g
Diabetic Exchanges: 1 Vegetable
Also Try: Roasted Asparagus
=========================
DIABETES 101:
=========================
ONION SEASON AND THE GUILT-FREE BLOOMING ONION
As you roam the produce aisle or farm stand looking for
fresh, healthy and quick ways to include more produce
into your meals -- stop and smell the onions! Not only do
onions provide flavor and texture to dishes, they also
provide health-promoting phytochemicials as well as
nutrients. Another bonus: a 1/4-cup serving of chopped
raw onions has just 15 calories and 3 grams of carbohydrates.
The domestic spring/summer fresh onion crop is available
to retailers March through August. These onions' thin,
light-colored skins distinguish them from the storage variety,
which have thick, dark-colored, multiple layers of skin (and
are available August through April). The spring/summer
fresh onion crop is available in yellow, red and white.
Spring/summer fresh onions are crisp and have a mild flavor.
Some varieties are referred to as sweet onions. Being higher
in water content than the storage varieties, the fresh delicate
taste makes them the ideal choice for salads, salsas or any
lightly cooked or grilled dish.
This blooming onion recipe can be baked or grilled and
is a quick and healthy alternative to the battered,
fried version served in restaurants.
HERBED ONION BLOOM
Yield: Makes 1 serving
Ingredients
- 1 large onion (3 - 3 1/2 inches wide)
- 1 tablespoon butter or margarine
- 1 teaspoon dried thyme or oregano
- 1/2 teaspoon dried rosemary
- Salt and pepper, to taste
- Parsley or paprika (optional)
Directions
Cut about 1/2-inch off top of onion; peel onion. Cut onion into
12 to 16 vertical wedges, leaving root base intact. Set bloomed
onion on 14x10-inch foil piece. Top onion with butter, thyme
or oregano, rosemary and salt and pepper, to taste. Wrap foil
around seasoned bloom and pinch edges together tightly.
To bake: Place wrapped onion upright in baking pan. Bake at
425F 30 minutes, or until tender and cooked but "petals" still
have body and stand upright. If desired, sprinkle with minced
parsley or paprika. Baked wrapped onion may be held in
warm location for up to 1 hour before serving.
To grill: Place wrapped onion on rack over medium
heat in barbeque grill and grill 25 to 35 minutes
or until juicy and tender.
Nutritional Information Per Serving:
Calories: 75g; Total Fat: 4g; Cholesterol: 0mg;
Protein: 1g; Carbohydrates: 10g; Sodium: 5mg
YOU MAY ALSO WANT TO READ:
Onion's Benefits Outweigh The Tears
=========================
FOOD AND COOKING
=========================
TUNA SALAD WITH
A SPRINGTIME TWIST
By Dana Jacobi
If your ideal tuna salad calls for mashing the fish with enough
mayonnaise to taste like tuna but spread like mayo, then skip
this recipe. But if you are a tuna-lover and are seeking a
salad with spring flair, one that includes crunch, color
and a flavorful surprise, then this recipe is for you.
To welcome spring, I mix albacore tuna with green pepper for
crunch, dill and green onions because they taste and look
like spring, and chopped apple. The surprise is how apple
plus lemon juice make this salad moist and how the flavor
of the apple complements that of the tuna.
I use water-packed albacore tuna for three reasons. First,
albacore contains the most omega-3s of any canned tuna: a
four-ounce portion provides a useful 1 gram. Second, oil and
water do not mix and omega-3 fatty acids are oily. So they
mostly stay in the fish when it is water-packed. In oil-packed
tuna, omega-3 fatty acids blend more easily into the oil that
you drain away. Third, water-packed tuna is lower in calories,
which allows you to use a touch of oil when tossing the salad.
Finally, the Food and Drug Administration (FDA) has advised,
in their recommendations to limit exposure to mercury in
fish, that young women and children can include up to
6 ounces of albacore tuna weekly.
SPRING TUNA SALAD
Yield: Makes 2 servings.
Ingredients
- 1 (6 oz.) can water-packed albacore tuna
- 3/4 cup finely chopped Honeycrisp, Gala or Fuji apple
- 1/2 cup finely chopped green bell pepper
- 1/2 cup finely chopped scallions, green and white parts
- 2 Tbsp. fresh lemon juice
- Salt to taste
- Ground black pepper
- 1 Tbsp. canola oil
- 1/3 cup chopped fresh dill
- 2 tsp. grated lemon zest
- 4 butter or Boston lettuce leaves
- 4 slices European cucumber
- 2 lightly packed cups watercress sprigs
Directions
In mixing bowl, finely flake tuna with fork. Mix in apple,
green pepper and scallions. Add lemon juice, salt and pepper
to taste, and toss to combine. Mix in canola oil. The salad
may be covered and refrigerated for up to 4 hours.
When ready to serve, mix in the dill and lemon zest. Line
2 salad plates each with 2 lettuce leaves and add 2 cucumber
slices. Mound one-half of the tuna salad on each plate.
Surround with the watercress sprigs, and serve.
Nutritional Information (Per Serving):
220 calories, 10g total fat, 1g saturated fat,
12g carbohydrate, 22g protein 3g dietary fiber, 55mg sodium
You May Also Enjoy Reading:
Make Fresh Tuna Salad, Mediterranean-Style
=========================
DIABETES RELATED DEFINITIONS
AND EXPLANATIONS
=========================
PERIPHERAL NEUROPATHY
Nerve damage that affects the feet, legs, or hands. Peripheral
neuropathy causes pain, numbness, or a tingling feeling.
RENAL
Having to do with the kidneys. A renal disease is
a disease of the kidneys. Renal failure means the
kidneys have stopped working.
AMYLIN
A hormone formed by beta cells in the pancreas. Amylin
regulates the timing of glucose release into the bloodstream
after eating by slowing the emptying of the stomach.
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.
VITRECTOMY
Surgery to restore sight in which the surgeon removes the
cloudy vitreous humor in the eye and replaces it with a salt
solution.
=========================
DIABETES Q AND A:
=========================
QUESTION:
How hard do I have to be working for
activity to be considered moderate?
ANSWER:
The intensity of activity considered moderate depends on your
level of fitness. A simple recommended way to tell whether you
are exercising at moderate-intensity is that you should be able
to talk while doing it. But if you can sing, you are not pushing
yourself hard enough for it to be considered moderate activity.
After a few minutes of activity, if you can't talk or can only
talk in limited bursts, your exercise would be classified as
vigorous.
The most common choice of moderate activity is walking;
for most people, moderate activity corresponds to a pace
of 3 to 4 miles per hour (which means walking between
three-quarters of a mile and a mile in 15 minutes).
For some people, whose sedentary lifestyle, illness or excess
weight has led to a low level of fitness, even less demanding
whole body movement may actually be moderate activity.
You'll likely get even more health benefits, and greater help if
you're seeking weight loss, by accumulating 60 minutes a day.
This moderate activity can occur as intentional "exercise" or
may be accumulated in blocks of 10 minutes or more as part
of transportation to a job, school, errands; or chores.
You may also be interested in reading:
The Benefits of Exercise
=========================
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.
