THE DIABETIC NEWSLETTER
June 30, 2014 - Volume XV; Issue #13
---- 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 items
Feature Recipes:
- Spinach and Sun-Dried Tomato Quesadillas
- Spinach Pinwheels (w)
- Italian Spinach Pie
- Roasted Stuffed Portobello Mushrooms with Spinach-Cilantro Pesto
(w)
- Spinach and Shrimp Salad with Citrus Dressing
- Baked Stuffed Onions with Spinach Feta (w)
- Chicken and Spinach Salad
- Cranberry-Apple Spinach Salad (w)
Diabetes 101:
- Diabetes And Your Nerves
- Diabetic Neuropathies: The Nerve Damage of Diabetes (w)
Food and Cooking:
- A Surprising Spinach Salad
- Recipe: Mixed Salad with Warm Mushrooms
- Dressing Up Green Salads (w)
Diabetes Q and A:
- What's the best kind of exercise
to help reduce high blood pressure?
- Tips To Reduce Sodium (w)
Diabetes Related Explanations & Definitions
Special Sponsor's Message: Neuropathy Treatment Group
Newsletter Information; Removal Link
=========================
IN THE NEWS
=========================
Type 2 Diabetics: Insulin and Other
Medications May Do More Harm Than Good
Get the news while it's still news! Subscribe for free to
=========================
THIS WEEK'S RECIPES
=========================
---------------------
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
Source: The Complete Diabetes Prevention Plan
INGREDIENTS
- 2 tablespoons julienned or diced
sun-dried tomatoes in olive oil, drained
- 1-1/2 cups (moderately packed) chopped fresh spinach
- 1 cup shredded nonfat or reduced-fat mozzarella cheese
- 4 whole-wheat flour tortillas (8-inch rounds)
DIRECTIONS
Place 1 to 2 teaspoons of the oil from the jar of sun-dried
tomatoes in a medium nonstick skillet and place over
medium-high heat. Add the spinach and saute for a minute
or two, just until the spinach is wilted. Remove the
skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom
half only with a quarter of the spinach mixture. Sprinkle
with a quarter of the cheese. Fold the top half of the
tortilla over to enclose the filling. Repeat with the
remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking
spray and preheat over medium heat until a drop of
water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about
1-1/2 minutes, until the bottoms are golden brown.
Spray the tops lightly with the cooking spray and then
turn with a spatula. Cook for an additional 1-1/2 minutes,
until the second side is golden brown.
Transfer the quesadillas to a cutting board and
cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving:
Calories: 47; Sodium: 106mg; Cholesterol: 1mg;
Fat: 0.9g; Saturated Fat: 0g; Carbohydrates: 7g
Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
Also Try: "Spinach Pinwheels"
--------------------------
ITALIAN SPINACH PIE
Yield: 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: 15g; Sodium: 450mg;
Cholesterol: 125mg; Fat: 8g; Saturated Fat: 4g;
Dietary Fiber: 1g; Sugars: 2g; Carbohydrates: 6g
Exchanges: 1 Vegetable + 2 Lean Meat
Also Try: Roasted Stuffed Portobello Mushrooms with Spinach-Cilantro
Pesto
--------------------------
SPINACH AND SHRIMP SALAD WITH CITRUS DRESSING
Yield: 4 servings
INGREDIENTS
- 12 oz. large shrimp
- 8 cups baby spinach leaves (or flat-leaf spinach),
stems removed, rinsed and dried
- 2 firm nectarines, halved and cut into thin slices
- 2 medium red bell peppers, seeded and halved
- 4 very thin slices red onion
- 1/2 cup fresh orange juice
- Juice of 1 lime
- 1/8 tsp. ground turmeric
- 2 tsp. extra virgin olive oil
- Salt and freshly ground black pepper
- 1 tsp. fresh oregano, minced
DIRECTIONS
Place shrimp in a large saucepan filled with cold water.
Bring to a boil over medium-high heat. When shrimp have
turned pink and curled, drain and peel them. Remove their
veins. Halve each shrimp lengthwise and set aside.
Arrange a quarter of the spinach in a bed on each of 4 dinner
plates. (If using flat-leaf spinach, first tear it into
bite-size pieces.) Arrange 4 nectarine slices on each bed
of spinach. Cut pepper halves into strips. Cut strips into
thirds. Arrange one-fourth on top of nectarine slices.
Arrange one-fourth of the shrimp over the peppers.
Separate onions into rings and arrange over shrimp.
For the dressing, whisk orange and lime juices in a
small bowl with turmeric and oregano. Whisk in oil.
Season to taste with salt and pepper. Spoon 2 tablespoons
dressing over each salad. Sprinkle oregano on top and serve.
(Salad can be assembled and dressing made up to 4 hours ahead.
Cover with plastic wrap and refrigerate.
Dress and garnish just before serving.)
Nutritional Information Per Serving:
Calories: 160; Protein: 16g; Sodium: 184mg;
Fat: 3g; Carbohydrates: 17g
Exchanges: 3 Vegetable, 1/2 Fruit, 2-1/2 Low-fat Meat
Also Try: Baked Stuffed Onions with Spinach Feta
--------------------------
CHICKEN AND SPINACH SALAD
Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
INGREDIENTS
- 6 oz. fresh spinach
- 2 oranges, peeled and cut into chunks
- 2 cups cooked and cubed chicken
- 2 cups fresh strawberries
Dressing Ingredients:
- 2 Tbsp. red wine vinegar
- 3 Tbsp. orange juice
- 1-1/2 Tbsp. canola oil
- 1/4 tsp. dry mustard
- 1/3 tsp. poppy seeds
DIRECTIONS
Mix dressing ingredients and regrigerate.
Wash spinach and tear into bite size pieces.
Add oranges, chicken and strawberries.
Serve with dressing.
Nutritional Information Per Serving:
Calories: 135; Sodium: 46mg; Cholesterol: 31mg;
Fat: 4g; Carbohydrates: 10g
Exchanges: 1 fruit, 1 1/2 lean meat
Also Try: Cranberry-Apple Spinach Salad
=========================
DIABETES 101:
=========================
DIABETES AND YOUR NERVES
Over time, high blood sugar can harm the nerves in your body.
Nerve damage from diabetes can cause you to lose feeling in
your feet or have painful, burning feet. It can cause pain
in your legs, arms, or hands. Nerve damage can also cause
problems with eating, going to the bathroom, or having sex.
Damage to nerves can happen slowly. You may not even realize
you have nerve problems because you can't always feel them.
Your doctor should check your nerves once a year. Part of
this exam should include tests to check your sense of
feeling and the pulses in your feet.
Tell the doctor about any problems with your feet, legs, hands,
or arms. Tell the doctor if you have trouble eating, going to
the bathroom, having sex, or if you feel dizzy sometimes.
Don't smoke. Smoking makes poor circulation worse.
Poor circulation can make foot problems worse.
Nerve damage to the feet is a main cause of amputations in
people with diabetes. You may not feel pain from injuries or
sore spots on your feet. If you have poor circulation because
of blood vessel problems in your legs, the sores on your feet
can't heal and might become infected. If the infection is
not treated, it could lead to amputation. To help prevent
nerve damage, check your feet every day.
Online version available at:
You May Also Enjoy Reading:
Diabetic Neuropathies: The Nerve Damage of Diabetes
=========================
FOOD AND COOKING
=========================
A SURPRISING SPINACH SALAD
By Dana Jacobi
Frisee au lardons, a salad of curly chicory topped with chewy
bits of bacon and dressed with hot vinaigrette, is a bistro
classic in France. Although lacy chicory and escarole (its
flatter-leaved cousin) are found in most produce departments
around the U.S., these greens have never really caught on with
mainstream America's taste. This makeover of the traditional
French salad is the perfect introduction to these
lesser-known members of the lettuce family.
To help balance the bitter flavor and tough texture of the
chicory and escarole, I combine bite-sized pieces of the
greens with baby spinach leaves. Many restaurants serve
similar versions of this wintry French salad using Savoy,
a sturdy dark green spinach, but I prefer the more tender
texture of the baby greens.
With new research showing a convincing link between processed
meat and colon cancer, I'll skip the bacon as well. While I
could substitute with conventional croutons, I have a unique
and delicious suggestion inspired by the sliced raw mushrooms
that are sometimes added to spinach salads. In place of bread
croutons, I make a version from mushrooms.
To create these "croutons," I saute hearty cremini mushrooms
in a dry pan. Without additional fat or oil in the pan, the
mushrooms slowly release their liquid. As you continue cooking
them, they turn into lovely, chewy nuggets. The creminis, which
are baby Portobello mushrooms, turn a rich, dark brown.
These chewy delights are also a great accompaniment to soup
or atop cooked vegetables.
MIXED SALAD WITH WARM MUSHROOMS
Yield: Makes 4 servings.
Ingredients
- 1 Tbsp. lemon juice
- 1 Tbsp. balsamic vinegar
- 1/2 tsp. salt
- 1/4 tsp. freshly ground black pepper
- 2 Tbsp. extra-virgin olive oil
- 4 cups packed baby spinach leaves
- 3 cups packed chicory or curly escarole in bite-size pieces
- 1 lb. crimini mushrooms
- 3 large garlic cloves, minced
- 1-1/2 tsp. dried thyme
- 1 shallot, minced
- Salt and ground black pepper, to taste
Directions
In a small bowl, whisk the lemon juice, vinegar, salt and
black pepper. Whisk in the oil. Set the dressing aside.
In a mixing bowl, combine the spinach
and chicory or escarole, and set aside.
Meanwhile, heat a dry, medium-skillet over medium-high heat
until a drop of water dances on its surface. Add the mushrooms
and cook, stirring occasionally, until they look moist, about
4 minutes. Mix in the garlic and thyme and cook, stirring,
until the mushrooms are chewy but not soft, 1-2 minutes.
Mix in the shallots and set the pan aside.
Pour the dressing over the greens and toss to coat them.
Divide the greens among 4 salad plates. Spoon one-fourth
of the warm mushrooms over each salad. Serve immediately.
Nutritional Information Per Serving:
140 calories; 7g total fat; 1g saturated fat; 17g carbohydrate;
5g protein; 4g dietary fiber; 340 mg sodium
Diabetic Exchanges: 2 Vegetable, 1-1/2 Fat
Print Version:
You May Also Enjoy:
Dressing Up Green Salads
=========================
DIABETES RELATED DEFINITIONS
AND EXPLANATIONS
=========================
FRUCTOSE
a sugar that occurs naturally in fruits and honey.
Fructose has 4 calories per gram.
GLAUCOMA
an increase in fluid pressure inside the
eye that may lead to loss of vision.
KETONURIA
a condition occurring when ketones are present in the
urine, a warning sign of diabetic ketoacidosis.
HYPERTENSION
a condition present when blood flows through the blood
vessels with a force greater than normal. Also called
high blood pressure. Hypertension can strain the heart,
damage blood vessels, and increase the risk of heart
attack, stroke, kidney problems, and death.
=========================
DIABETES Q AND A:
=========================
QUESTION:
What's the best kind of exercise
to help reduce high blood pressure?
ANSWER:
Aerobic activity will have the biggest impact on your blood
pressure. Depending on your starting level of fitness, you
might begin with walking three days a week for 10 or 15
minutes. Every couple weeks add another five minutes a day
until you are walking or doing other aerobic activity five
to seven days a week for 30 minutes or more.
It would be terrific to accumulate 60 minutes of aerobic
activity each day, which could come from several blocks of
15 to 20 minutes. Besides walking, other aerobic activities
include biking (inside or out), dancing, swimming and active yard
work.
Once your fitness begins to improve, add strength training to
keep from losing muscle, important for overall well-being. You
can use inexpensive hand-held weights, elastic resistance bands,
or machines at a Y or fitness center.
For those with high blood pressure, most experts say that low
and moderate activity is more effective (and safer) than
vigorous exercise. Those who take beta-blocker medicines to
control their blood pressure can't gauge their activity by
their heart rate, so using a scale of how hard it feels like
you are working, something that feels "light" to "somewhat hard"
is the recommended range.
When strength training, lighter weights with more repetitions
are better than straining to hoist very heavy weights. The
combination of regular moderate activity with healthy eating
habits and working to reach and maintain a healthy weight can
lower your blood pressure and reduce your need for medicine to
control it. Experts says that most healthy people don't need to
check with their doctor before increasing exercise, but for
those with high blood pressure, that is the smart thing to do.
You may also be interested in reading:
Tips To Reduce Sodium
=========================
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.
