THE DIABETIC NEWSLETTER
June 02, 2014 - Volume XV; Issue #11
---- 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 - 6 news items
Feature Recipes:
- Asian-Style Steamed Salmon
- Sesame Salmon (w)
- Grilled Salmon and Spinach Salad
- Baked Salmon Dijon (w)
- Pepper Crusted Salmon with Fruit Salsa
- Grilled Salmon with Raspberry-Dijon Vinaigrette (w)
- Salmon Fillets with Hot Mango Chutney
- Salmon Cakes (w)
Diabetes 101:
- The Benefits of Exercise
- Does Pregnancy Affect Long-Term Weight Control? (w)
Food and Cooking:
- Bring Goodness Home with Mussels
- Recipe: Steamed Mussels
- Recipe: Mussels in Broth (w)
- Recipe: Mussels with Tomatoes, Basil and Garlic (w)
Diabetes Q and A:
- Can getting more sleep could help me lose weight?
- A Good Night's Rest for Your Weight (w)
Diabetes Related Explanations & Definitions
Special Sponsor's Message: Neuropathy Treatment Group
Newsletter Information; Removal Link
=========================
IN THE NEWS
=========================
A New Strategy for Diabetes Treatment
Lifestyle Changes, Blood Pressure Control
are Key to Preventing Another Stroke
Metabolically Healthy Obesity: Exercise May Be the Key
Evidence that Sugar has a Direct Effect on Risk
Factors for Heart Disease and Blood Pressure
Novel Drug Target Linked to Insulin Secretion
and Type 2 Diabetes Treatment
Research Show That Lifestyle Interventions Are Better
Than Genetic Tests for Preventing Type 2 Diabetes
Get the news while it's still news! Subscribe for free to
=========================
THIS WEEK'S RECIPES
=========================
---------------------
Asian-Style Steamed Salmon
Yield: 4 servings.
Serving size: 3 oz salmon, 1/4 cup broth
Source: Deliciously Healthy Dinners
Ingredients
- 3 oz salmon, 1/4 cup broth
- 1 cup low-sodium chicken broth
- 1/2 cup shiitake mushroom caps, rinsed and sliced
(or substitute dried shiitake mushrooms)
- 2 Tbsp fresh ginger, minced (or 2 tsp ground)
- 1/4 cup scallions (green onions), rinsed and chopped
- 1 Tbsp lite soy sauce
- 1 Tbsp sesame oil (optional)
- 12 oz salmon fillet, cut into 4 portions (3 oz each)
Directions
Combine chicken broth, mushroom caps, ginger, scallions,
soy sauce, and sesame oil (optional) in a large, shallow
saute pan. Bring to a boil over high heat, then lower
heat and simmer for 2-3 minutes.
Add salmon fillets, and cover with a tight-fitting lid.
Cook gently over low heat for 4-5 minutes or until
the salmon flakes easily with a fork in the thickest
part (to a minimum internal temperature of 145F).
Serve one piece of salmon with 1/4 cup of broth.
Nutritional Information Per Serving
Calories: 175 ; Protein: 19 g ; Fat: 9 g ; Sodium: 208 mg;
Cholesterol: 48 mg ; Saturated Fat: 2 g ;
Dietary Fiber: 1 g ; Carbohydrates: 4 g
Also Try: Sesame Salmon
---------------------
Grilled Salmon and Spinach Salad
Yield: Makes 4 servings.
Source: The Best Diabetes Cookbook
Ingredients
- 1 lb. salmon, cut in four fillets
Marinade Ingredients
- 1/4 cup reduced-sodium soy sauce
- 1/4 cup rice vinegar
- 1 tsp. mustard powder or 1 tsp. prepared mustard
Dressing Ingredients
- 3 Tbsp. orange juice
- 3 Tbsp. rice vinegar
- 2 Tbsp. honey
- 1 tsp. extra virgin olive oil
- 1/2 tsp. roasted sesame oil (or regular sesame oil)
- 2 cloves garlic
- 1 tsp. minced fresh ginger
- Salt and freshly ground black pepper to taste
Salad Ingredients
5 oz. baby spinach, rinsed clean
8 cherry tomatoes, halved
1 red bell pepper, sliced thin
Directions
Whisk together marinade ingredients to combine well.
In shallow dish, coat both sides of salmon with marinade.
Cover dish and refrigerate for at least one hour.
Coat grill lightly with oil to prevent sticking. Remove salmon
from marinade and discard remaining marinade. Place salmon,
skin side down, on medium-hot grill. Cook about 6 minutes
until skin is browned and crisp. Gently turn fillets over and
cook additional 2-3 minutes until desired degree of
doneness. Remove and set aside.
Combine dressing ingredients in food processor or blender
and pulse or blend until well combined, about 1 minute.
Arrange salad ingredients on four serving dishes.
Drizzle half the dressing on salad. Place salmon
on top and drizzle remaining dressing. Serve.
Nutritional Information Per Serving
Calories: 270 ; Protein: 21 g ; Fat: 13 g ; Sodium: 400 mg;
Saturated Fat: 2.5 g ; Dietary Fiber: 3 g ; Carbohydrates: 20 g
Also Try: Baked Salmon Dijon
---------------------
Pepper Crusted Salmon with Fruit Salsa
Servings: 4
Source: California Salmon Council
Ingredients
- 4 fresh California King Salmon fillets (six ounce)
- 1/4 cup mixed red, green, and black peppercorns, crushed
- 1/2 tsp. coriander seeds, crushed
- 1/3 cup sunflower oil
Fruit Salsa
- 1 Tbsp rice wine vinegar
- 1 Tbsp apple cider vinegar
- 1 Tbsp water
- 2 tsp granulated sugar
- 2 Tbsp red onion, coarsely diced
- 1 plum, pitted and diced
- 1 nectarine, pitted and diced
- 1 peach, pitted and diced
- 1 green onion, thinly sliced
- 1 roma tomato, peeled, seeded, and very finely diced
- Red pepper flakes
- Salt and pepper
Directions
Rinse the salmon fillets and set them aside.
Combine the crushed peppercorns and the
coriander seeds in a shallow pan and mix well.
Press the top of each fillet into the mixture.
In a heavy frypan, heat sunflower oil until very hot.
Place the fillets, pepper-side down in the oil. Saute until
the salmon and the peppers are nicely browned.
Turn fillets and finish cooking, if necessary.
Serve immediately with the Summer Fruit Salsa (directions follow).
Fruit Salsa Directions:
Combine vinegars, water, and sugars in a saucepan
and bring to a boil, stirring until the sugar is dissolved.
Add the red onions and return to a boil.
Remove the saucepan from the heat
and let stand for about 10 minutes.
Drain the onions, retaining the brine and allow to cool.
In a small bowl, mix pickled onions, fruit, green onions, and
the tomato together lightly with 1-1/2 tablespoons of the brine.
Sprinkle with the red pepper flakes and the salt and
pepper to taste. Refrigerate before using.
Nutritional Information Per Serving
Calories: 580 ; Protein: 47 g ; Fat: 37 g ; Sodium: 117 mg;
Cholesterol: 148 mg ; Carbohydrates: 13 g
Also Try: Grilled Salmon with Raspberry-Dijon Vinaigrette
---------------------
Salmon Fillets with Hot Mango Chutney
Yield: 6 servings.
Serving Size: 1 fillet
Ingredients
- 1/3 cup orange juice
- 1 Tbsp finely minced ginger
- 2 tsp canola oil
- 2 tsp low-sodium soy sauce
- 6 salmon fillets (4 oz each)
- 2 Tbsp hot mango chutney
- 1 Tbsp orange juice
Directions
In shallow bowl or re-sealable plastic bag, combine 1/3 cup
orange juice, ginger, canola oil and soy sauce. Completely
coat salmon fillets with orange juice mixture. Marinate in
refrigerator for 4 hours. Remove salmon and discard marinade.
In small sauce pan or microwave-safe small bowl,
combine mango chutney and remaining 1 Tbsp orange
juice; warm to liquefy chutney.
Preheat oven to 375F (190C). Lightly spray baking sheet
with canola oil cooking spray. Place salmon fillets on
baking sheet. Brush with chutney mixture.
Bake in preheated oven for 10-12 minutes or
until fish is opaque and flakes easily with fork.
Nutritional Information Per Serving
Calories: 170 ; Protein: 23 g ; Fat: 6 g ;
Sodium: 170 mg; Cholesterol: 60 mg ; Saturated Fat: 1 g ;
Dietary Fiber: 0 g ; Carbohydrates: 5 g
Also Try: Salmon Cakes
=========================
DIABETES 101:
=========================
The Benefits of Exercise
Exercise should be an integral part of the treatment
plan for persons with diabetes. Exercise helps all persons
with diabetes control weight, improve insulin sensitivity,
bring about a healthier mental outlook, and reduce
cardiovascular risk factors. Given appropriate guidelines,
people with diabetes can exercise safely. The exercise
plan will vary depending on interest, age, general
health, and level of physical fitness.
When the non-diabetic person exercises, insulin levels
fall while counterregulatory hormones (primarily glucagon)
rise, so increased glucose utilization by the exercising
muscle is matched precisely with increased glucose
production by the liver.
In persons with Insulin-Dependent Diabetes Mellitus the
glycemic response to exercise varies depending on overall
diabetes control, plasma glucose and insulin levels at the
start of exercise, intensity and duration of the exercise,
previous food intake, and previous conditioning. An
important variable is the level of plasma insulin during
and after exercise. Excessive insulin levels can potentiate
hypoglycemia because of insulin-enhanced muscle glucose
uptake by the exercising muscle. In contrast, because
insulin levels are too low in a poorly controlled
(underinsulinized) exerciser, production of glucose
and nonesterified fatty acids continue, while uptake
is minimal. This results in large increases in plasma
glucose and ketone levels.
In persons with Non-Insulin Dependent Diabetes Mellitus,
blood glucose control can improve with exercise. This is due
to increased insulin sensitivity, which results in increased
peripheral use of glucose not only during but also after the
activity. Because enhanced insulin sensitivity is lost within
48 hours after exercise, repeated periods of exercise at
regular intervals are needed to reduce the glucose intolerance
associated with Non-Insulin Dependent Diabetes.
This exercise-induced enhanced insulin sensitivity occurs
without changes in body weight. Exercise also decreases
the effects of counterregulatory hormones, which in turn
reduces the hepatic glucose output, also resulting in
improved glucose control.
Exercise performed later in the day has been shown to
reduce overnight hepatic glucose output and fasting
glycemia. Exercise after eating can also be beneficial,
reducing postprandial hyperglycemia which is common
in Non-Insulin Dependent Diabetes Mellitus.
Please consult your physician or dietitian
before you start a exercise program.
Print Version: The Benefits of Exercise
You May Also Enjoy Reading:
Does Pregnancy Affect Long-Term Weight Control?
=========================
FOOD AND COOKING
=========================
Bring Goodness Home with Mussels
By Dana Jacobi
A heaping serving of steamed mussels is a feast.
Digging into it brings briny pleasure plus a long list
of benefits. Many people hesitate to cook mussels
at home so I hope seeing this list of their goodness
inspires you to see how easy it really is.
Mussels are one of the few fresh aquatic choices affordable
on a modest food budget. Entirely natural, they are not
treated with sulfites like most of the shrimp sold in the
U.S. Nutritionally; they are high in protein and minerals,
and low in calories.
Mussels may be the only farmed food whose production
is good for the environment. Most of the mussels sold in
stores are farmed. Their cultivation involves using ropes
or lines suspended in open water. Filtering the water as
they feed, the mussels remove excess algae, nutrients, and
sediments, actually cleaning the water. The eggs used for
cultivating mussels are natural ones taken from other mussels.
No antibiotics are used since this shellfish is disease-resistant.
In case there might be a problem, for your protection all
mussels sold in the U.S. come with a tag telling where they
were harvested and when. It includes a lot number that makes
them traceable. Next time you see mussels being sold in a
mesh bag, look for the tag. When mussels are sold in bulk,
the fishmonger is required to hold onto the tag.
Mussels can be boiled, baked, or barbecued on the grill, but
steaming is the most popular way to cook them. Ways to
season them are equally varied. The classic choice calls for
using white wine but a restaurant in New York City, Flex
Mussels, serves steamed mussels prepared at least 23 ways
everyday by adding different combinations of ingredients
for flavor. The menu posted on their website is inspiring.
To enjoy mussels at home, buy one pound per person.
Since mussels must be alive when they are cooked,
best to buy them the day you serve them.
Steamed Mussels
Makes 2 servings.
Ingredients
- 1 Tbsp. extra virgin olive oil
- 1 large garlic clove, cut lengthwise into thin slices
- 1 cup chopped onion
- 1 cup fat-free reduced sodium chicken broth
- 2 lbs. mussels
- Juice of 1/2 lemon
- 1 medium tomato, chopped
- 2 Tbsp. chopped flatleaf parsley
Directions
In large Dutch oven or heavy pot, heat oil over
medium-high heat. Add garlic and onion and
cook for 2 minutes, stirring often. Pour in
broth and cook for 3 minutes.
While onions cook, in colander rinse mussels
under cold running water, and set aside to drain.
Add lemon juice to pot. Heap in mussels. Sprinkle
tomato into pot. Cover pot and steam for 5 to 6 minutes,
or until mussels are opened. Immediately scoop mussels
into big serving bowl, including onions and tomatoes from
pot. Sprinkle on parsley. Divide liquid from pot between
two bowls. Serve mussels with liquid for dipping.
Nutritional Information Per Serving:
196 calories; 9 g total fat; 1 g saturated fat;
17 g carbohydrate; 13 g protein;
2.5 g dietary fiber; 529 mg sodium
Find this article at:
You May Also Enjoy:
Mussels in Broth
Mussels with Tomatoes, Basil and Garlic
=========================
DIABETES Q AND A:
=========================
QUESTION:
Can getting more sleep could help me lose weight
ANSWER:
If you are already getting adequate sleep (6, 7 or up to
8 hours a night), getting more sleep is unlikely to help you
lose weight. However, if like many people you are currently
getting too little sleep, more shut-eye might help.
A 2008 analysis of studies found that adults who get less
than six hours of sleep are about 55 percent more likely to
be obese. These associations can’t prove that lack of sleep
is what caused excess weight.
Yet several studies that followed people for ten to twenty
years do link getting less than six or seven hours of sleep
a night with greater likelihood of weight gain. Short-term
trials tie lack of sleep to changes in hormones that control
appetite and to greater perception of hunger.
In one recent study, sleep deprivation produced changes
in brain activity in the “reward center,” which could explain
links between lack of sleep and preference for sweets and
other high-calorie foods.
If too little sleep leaves you too tired to be physically
active, or more likely to turn to sweets and other foods to
perk up your energy, it could increase the calories you
consume and decrease calories burned, thus leading to
weight gain. On a practical basis, if you stay up late, then
more time awake means more time available for eating.
Note that it’s getting the right amount of sleep that supports
healthy weight. In a study of more than 120,000 people, getting
more than eight hours of sleep a night was also linked to
long-term weight gain. These links, while important, were small
compared to links with changes in eating and physical activity.
In other words, keep your focus on healthy habits
overall. Get the sleep you need to live a lifestyle
that supports health, including a healthy weight.
You May Also Enjoy Reading:
A Good Night's Rest for Your Weight
=========================
DIABETES RELATED DEFINITIONS
AND EXPLANATIONS
=========================
GLOMERULI: Network of tiny blood vessels in the kidneys
where the blood is filtered and waste products are removed.
REBOUND: A swing to a high level of glucose (sugar)
in the blood after having a low level.
TRIGLYCERIDE: A type of blood fat. The body needs insulin to
remove this type of fat from the blood. When diabetes is under
control and a person's weight is what it should be, the level
of triglycerides in the blood is usually about what it should be.
OVERT DIABETES: Diabetes in the person who shows clear signs of
the disease such as a great thirst and the need to urinate often.
MICROANEURYSM: A small swelling that forms on the side of tiny
blood vessels. These small swellings may break and bleed into
nearby tissue. People with diabetes sometimes get microaneurysms
in the retina of the eye.
=========================
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.
----------------------
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